Having done Dan John's 10,000 Kettlebell Swing Challenge twice, I swear by how effective this movement is at scorching fat, developing your strength, and muscular coat. My favorite cue is to think of the movement as if you were long jumping.
@@sstanford1331 Awesome! I'd also suggest going barefoot or minimal footwear to really get yourself gripping the ground as you use heavier weight. It's a super fun movement.
@@mtpta4947 There we go! That's what I meant... I was told long jumping, but that's done off one foot as the athlete strikes the board [college girlfriend was a sprinter and long/triple jumper]. Broad Jump is the perfect description... Set up with the bell in front of you, forming a triangle between the bell and your two feet. Activate your arches sending your big toes down to grip the floor. Break at the hips bending backwards like you're shutting a door/drawer with your backside... Grip the bell with both hands allowing the pinkies to rest outside the main window of the bell... Activate the lats by breaking the bell handle like you're snapping a pencil in half... Hike the bell back between the legs connecting the arms to the body while maintaining a neutral spine athletic position with the chest up... Thrust the Kettlebell forward with a sharp exhale as you activate your glutes/abs/quads together as you stand up... Keep your armpits closed like you're lightly gripping a pencil underneath them and don't allow the bell higher than your heart space... Inhale as the bell reach the point of weightlessness and it starts it's downward decent... Repeat... You'll find the breath... Just exhale sharply at the top. The natural inhale is much quicker than you think... Sometimes I've exhaled two on each rep with a tiny exhale at the bottom and sharper exhale at the top of the rep. Good cardio like fun sprinting.
I have spinal stenosis & scoliosis and this hurts me even if I use 5lb. But when I widen my stance, I can use 40lb+ …ppl keep coming up to me and telling me the “correct” way, but it’s MY correct way. If I work my posterior chain more, then so be it! 🍑😂
If you’re not taking magnesium yet. Start. Research spinal stenosis and magnesium to see which type of magnesium is right for you. It will definitely help the pain
@@kettlebellmusclegainyeah the sexy girl in the first slide with the pink booty shorts should honestly have kep to her self, because her unadjusted form looks exactly alike her proper form...
Thank you for the clear and simple save advice in all of your videos along with the pictures to reinforce best practice to make reduce injury and improve outcomes
Pavel Tsatsoulline(hope I spelled it correctly) has awesome videos! He was Russian Spetznaz who came to the U.S. His videos are the best for kettlebells, and unintentionally hilarious as well.
hey completely unrelated, but I couldn't find any videos about weight training with scoliosis. Alot of sources discourages to do a lot of exercises like lunges squats deadlifts or even hamstring curls. therefore I wanted to ask here for some options on this topic. Are there exercises to help with this issues, or generally to prevent injuries and lessen pain ?
ua-cam.com/video/-D3xTnbORZs/v-deo.htmlsi=rZ96HCGIYQwQDreR at 5:42 Dr. Stuart McGill starts talking about this, but the whole episode is pretty interesting. His big 3 exercises are where I would suggest starting.
Look for muscle imbalances first. Usually, people with scoliosis will have compensations due to the curvature of the spine and the muscles/ligaments & tendons that attach to your spine. So if it curves to the right you might notice a tight lat on the right side and a over stretched lat on the left side, so work on single arm pull movements on your left side more than the right.
For example: I have a muscle imbalance and several muscle compensations in my legs and hips due to a leg length discrepancy. So my right hamstring is constantly over worked and tight, causing pain in my hip (also causing other muscles that control my gait and hip to over compensate). My left leg/hip never have pain but is significantly weaker than my right side. So in order to balance things out I do a ton of single leg balancing movements on my left leg and a ton of single leg deadlifts on my left leg. Since I have been doing this the pain in my low back and hip have decreased significantly
I have Pavels book from like 2002 😂 I'm so glad we have YT cause now I'm allergic to household dust and had to sell all my books 😔. I found them all on audible and kindle though. Well most of them
@@narcssiusyou don't watch enough squatuniversity if you've never seen the skeleton with the exploding back before It's an animation for back pain caused by spinal movement under load!😅😂
I was just thinking about this last week at the gym, as I watched 2/3 the class swinging their KB like it was literally supposed to be “swinging”!! I’m really comfortable on my KB swings, and can go quite heavy easily, but seriously only because I’m doing it correctly. With the quad engagement and quad snap at the top. The KB always has a top mid air weightlessness point, and the entire movement is so easy this way! But I watch super fit lifters struggle on this one, as they LITERALLY cradle swing their KB!!! Don’t literally swing it guys!!
However, sometimes as a finisher, I will do with my 80 pounder a squat swing really drop the weight deep and back squat down and explode up above the head just the last five reps
Also, in the first part where there's the lady, it helps to change '... come up to your swing with control' to '... come up to swing with your cameltoe' Hope this helps
The only meaningful difference between the two techniques in this person's video is how far forward her knees travel and how far she's allowing the Kbell to swing. I have no idea what they are on about with the "don't hump the air" comment. I swear some of these influencers out here just saying whatever random words they can to seem like they have a clue what's going on. Both are fine, lean over as much as you want, you're just shifting the emphasis more or less onto the posterior chain.
Wow! Ive been doing it wrong all this time! Ive been swinging a boiling kettle of water…couldnt underatand why i got third degree burns on my shins. Need to keep em vertical
"Locked" is the wrong word. A proper swing has you extending to a normal standing position, rather than hyper-extending your knees. Practicing the "vertical plank" keep you in the right groove. This is one of the most gentle movement for the knee joints around!
Hey ! Thanks for the video☺️ I was wondering what about the elbows? If you do the complete range of motion, when you lift your arms completely above your head, do they bend or should they keep a straight line as well? I've seen some athletes coming up with bent elbows and that extending them at the top, but it doesn't seem so safe to me 😕🤔thank you in advance and thank you very much for your great content !!
Thanx foe the cream. I am 😭 and 🤯. I am not doing this. I feel like when you are at this level. How much have i don't in life. Because that my friend is good stuff but I do think me and the towel will forever be out of of alignment with my knee caps. I may just to the bell even then🤔
Wouldn't it be better to start of at the floor and swing it up and as it comes back down stop it before it hits the floor (not let it swing through your legs) and set it back down for a split second and start all over again and do that as your reps? Wouldn't that work you out more?
When swinging the kettle bell back between the legs, how do you avoid the lower back straining? This happened to me every single time I’ve ever swung a kettle bell.
I had to stop doing these. seems like whatever I'd do, I would end up hitting my prostate region w/ the weight when snapping back up. maybe I got a long torso or short arms, idk.
There’s a multitude of swing styles, not all KB swings (Tatsoline) are “hard style” (arm straight) swings. So the person in the beginning vid, requesting to stop “air humping”, that’s not an incorrect way to KB swing. Shout out to Lebe Stark and his channel, the channel for all your KB needs and know how’s.
Im sure its a me thing and im doing them wrong, but ive had trainers watch me. And i have never felt anything more from doing these as opposed to just doing the motion without the bells
kettlebells are still after all this press underrated as hell. get a 1 pood and start doing swings, presses, squats and thrusters and you will get so strong it will blow you and others away. i mean your arent squatting 2 plates from 35lbs, but as a baseline with almost zero risk for injury and well rounded muscle activation, the strength gains are surprising.
Thanks for the tips! I’m inquiring about the locking of the knees, especially with the word “violent” being thrown around, this doesn’t look too good for our knees. Any thoughts? @squatuniversity
Everyone always says to swing your hips & the momentum is in the hips & seeing them do it correctly, I still don't have a clue how if I do it right or not
Mark Rippetoe dismisses Kettlebells, but the truth is they're a great way for warm up the body before compound lifts and they help improve functional strength which Ripp also dismeisses.
Shout out @kellylmatthews on TikTok for the opening stitched video!
I love Pavel!!! Hello Comrade 😁. I have his book relax into stretches and I use it for flexibility
Is this exercise for glutes?
And @asgooch!!👍🏽👍🏽
This is horrible. Pavel Tsatsouline is a fraud and can't hold a weight to real Gireviks.
dumbbell swings or kettlebellswings which ones are better?
After installing 14 holes in my wall I can now do a proper swing
😂😂😂
My wife did the impossible and made the bedroom doorknob explode with her kettlebell. It IS a whole body violent movement.
@@oldkbellguy5156I too almost broke my window 😂
I used the towel method and my hand slipped and I threw the bell out the window and hit my neighbors dog. Otherwise a success
what an accuracy
Nice
Thats normal
In Soviet Russia, dog walks you!
-Pavel Tsatsouline, probably.
10/10 achievement unlocked
Having done Dan John's 10,000 Kettlebell Swing Challenge twice, I swear by how effective this movement is at scorching fat, developing your strength, and muscular coat. My favorite cue is to think of the movement as if you were long jumping.
Im sure this is helping track athletes everywhere cuz thats the only example i needed😂thanks
@@sstanford1331 Awesome! I'd also suggest going barefoot or minimal footwear to really get yourself gripping the ground as you use heavier weight. It's a super fun movement.
Long jumping ?
Broad Jumping like at the NFL combine ?
@@mtpta4947 There we go! That's what I meant... I was told long jumping, but that's done off one foot as the athlete strikes the board [college girlfriend was a sprinter and long/triple jumper]. Broad Jump is the perfect description...
Set up with the bell in front of you, forming a triangle between the bell and your two feet. Activate your arches sending your big toes down to grip the floor. Break at the hips bending backwards like you're shutting a door/drawer with your backside... Grip the bell with both hands allowing the pinkies to rest outside the main window of the bell... Activate the lats by breaking the bell handle like you're snapping a pencil in half... Hike the bell back between the legs connecting the arms to the body while maintaining a neutral spine athletic position with the chest up... Thrust the Kettlebell forward with a sharp exhale as you activate your glutes/abs/quads together as you stand up... Keep your armpits closed like you're lightly gripping a pencil underneath them and don't allow the bell higher than your heart space... Inhale as the bell reach the point of weightlessness and it starts it's downward decent... Repeat...
You'll find the breath... Just exhale sharply at the top. The natural inhale is much quicker than you think... Sometimes I've exhaled two on each rep with a tiny exhale at the bottom and sharper exhale at the top of the rep. Good cardio like fun sprinting.
Hell of a shout out to Pavel; I remember seeing his Power By Pavel stuff way before anyone else was talking about kettlebells.
Thank you for acknowledging Pavel, and thank you for all of your great work.
That instrumental though lol wu tang clan forever
C.R.E.A.M from the album 36 Chambers. Know your WU homie.
@@UndergroundRap4evaI’m sure he was just saying the expression but go off
Aint nothin to fck wit
Get the money, dollar, dollar bill. - This guy getting away with it.
If you know you know, men of culture.
Cream get the Money. Classic Hip Hop.
Towel trick is a good way to smash your shins.
sure, if you dont open your legs..
i thought the same.
Or break a tile or two.
If you’re stupid, sure.
@@connerastraderhow does a lower weight not smash your shins? Boy a 2 lb weight hitting your shins will be enough for most people
I have spinal stenosis & scoliosis and this hurts me even if I use 5lb. But when I widen my stance, I can use 40lb+ …ppl keep coming up to me and telling me the “correct” way, but it’s MY correct way. If I work my posterior chain more, then so be it! 🍑😂
If you’re not taking magnesium yet. Start. Research spinal stenosis and magnesium to see which type of magnesium is right for you. It will definitely help the pain
@@donatello9482 I am! I didn’t know there’s diff types so I will check that out. Thanks!
Yes YOUR way is the correct way for you. The dogma on what is perfect is so silly. Glad you like KB training
@@kettlebellmusclegainyeah the sexy girl in the first slide with the pink booty shorts should honestly have kep to her self, because her unadjusted form looks exactly alike her proper form...
That tip of keeping the shins as straight as possible on the hinge is new to me.
So, something learnt.
Just tried these for the first time and my lower back is TIGHT the next morning, thanks for the cues bro!
Thank you for the clear and simple save advice in all of your videos along with the pictures to reinforce best practice to make reduce injury and improve outcomes
Been hitting the gym for about a month and was gonna be hitting my first kettlebell session today. Thanks for this 🎉
“Whoa! Look at the ass on that!”
“Yeah…he must work out…”
😂😂😂
Dumb and Dumber!
Ik😂😂😂
Lloyd Christmas & Harry Dunne 🤣🤣
"I'm gonna kill you Lloyd!!!" --Harry Dunn
Dude or duddette that is the 😮 QUESTION! ????
Pavel Tsatsoulline(hope I spelled it correctly) has awesome videos!
He was Russian Spetznaz who came to the U.S. His videos are the best for kettlebells, and unintentionally hilarious as well.
Pretty sure that's intentional. lol
This reminds me of morning glory’s.
Form is everything,
Looking forward to this one!
I did the swing as per recommendation of SU as a warm up for a deadlift session. Can't really fathom how, but I hurt my knee!
I cannot believe how often swings are done incorrectly. The towel tip is great!
I literally thought that instructor with the green pants was the guy from Cash Cab 🚕
Pavel's vids are the only necessary source to learn this technical style of training.
Thank you! Had a bit of confusion about this exercise but this is very clear.
“Vertical shins at the bottom” the great missing piece haha thank you! 🙏🏻
hey completely unrelated, but I couldn't find any videos about weight training with scoliosis. Alot of sources discourages to do a lot of exercises like lunges squats deadlifts or even hamstring curls. therefore I wanted to ask here for some options on this topic. Are there exercises to help with this issues, or generally to prevent injuries and lessen pain ?
ua-cam.com/video/-D3xTnbORZs/v-deo.htmlsi=rZ96HCGIYQwQDreR at 5:42 Dr. Stuart McGill starts talking about this, but the whole episode is pretty interesting.
His big 3 exercises are where I would suggest starting.
Look for muscle imbalances first. Usually, people with scoliosis will have compensations due to the curvature of the spine and the muscles/ligaments & tendons that attach to your spine. So if it curves to the right you might notice a tight lat on the right side and a over stretched lat on the left side, so work on single arm pull movements on your left side more than the right.
For example: I have a muscle imbalance and several muscle compensations in my legs and hips due to a leg length discrepancy. So my right hamstring is constantly over worked and tight, causing pain in my hip (also causing other muscles that control my gait and hip to over compensate). My left leg/hip never have pain but is significantly weaker than my right side. So in order to balance things out I do a ton of single leg balancing movements on my left leg and a ton of single leg deadlifts on my left leg. Since I have been doing this the pain in my low back and hip have decreased significantly
Okay thank you alot ! I'll look into this how to properly test for imbalance to maybe assess more precisely the issues, for given movement.
Thanks!
Functional patterns - they love to shit on traditional weightlifting but you could defo steal some good moves and advise from them
Like the towel tip and straight shins. Thanks for this,.
If you're not sure about the proper kettlebell technique, Pavel is the best source
Imagine obliterating your chin with the kettle bell while swingin it
I think you just called someone out.
"Imagine using a kettle bell..." - Every Gym Bro
@@OmnipotentSaiyan😂😂
@@OmnipotentSaiyanhaha 😂
Just dont do that and you will be ok
Nicely explained ! I watched those versions before and you explained better than the master himself lol
I have Pavels book from like 2002 😂 I'm so glad we have YT cause now I'm allergic to household dust and had to sell all my books 😔. I found them all on audible and kindle though. Well most of them
Can you do the skeleton with the exploding back thing in your next short? Even if it's unrelated, it makes me laugh.
What are you talking about
@@narcssiusyou don't watch enough squatuniversity if you've never seen the skeleton with the exploding back before
It's an animation for back pain caused by spinal movement under load!😅😂
I was just thinking about this last week at the gym, as I watched 2/3 the class swinging their KB like it was literally supposed to be “swinging”!! I’m really comfortable on my KB swings, and can go quite heavy easily, but seriously only because I’m doing it correctly. With the quad engagement and quad snap at the top. The KB always has a top mid air weightlessness point, and the entire movement is so easy this way! But I watch super fit lifters struggle on this one, as they LITERALLY cradle swing their KB!!! Don’t literally swing it guys!!
KB SWINGS…my favorite movement ❤
Russian or American…no discrimination 😊
However, sometimes as a finisher, I will do with my 80 pounder a squat swing really drop the weight deep and back squat down and explode up above the head just the last five reps
the weightlessness of the weight at the apex of the motion is a helpful queue for me as long as I make sure I'm using my cheeks to get it up there.
How come no body comments about your choice of music you add in your videos, i really love it ,i hope more people noticed that too
Dolla Dolla Bill Yall
Because it’s perfect 😂
That’s not his choice of music, it’s the original uploaded who posts and he clips the video
Gang Starr
Notice Pavel’s rib cage- much more centered, free and stacked than the others who tend to overly anterior tilt
Thanks for the tip! Now i just need to muster up the courage to do that towel thing at the gym😂
Aye yo wtf going on? I’ve never been this confused
Lmfao
If in doubt, rub one out
Also, in the first part where there's the lady, it helps to change '... come up to your swing with control' to '... come up to swing with your cameltoe'
Hope this helps
First clip is perfection. Anybody know who she is?
@axileus9327 that's a woman lol
I love your videos! 🙏
I've been popping up and leaning back when I do. I've totally hurt my lower back doing this.. I'll be trying this immediately
Dude you’re amazing 🤩
Omg I’m happy to see Kelly
The only meaningful difference between the two techniques in this person's video is how far forward her knees travel and how far she's allowing the Kbell to swing. I have no idea what they are on about with the "don't hump the air" comment. I swear some of these influencers out here just saying whatever random words they can to seem like they have a clue what's going on. Both are fine, lean over as much as you want, you're just shifting the emphasis more or less onto the posterior chain.
These vids are top.of the line informational, Thanks
I’ve been doing these 4 days a week at the gym for last 2 months 😀💯
And how’s it going?
A question I’ve always had is whether or not you’re supposed to pull the kettlebell back down toward you after the upswing. 🤔
Great exercise been doing it for years. Lately they have been giving me hemorrhoid issues for some reason
Thank you! The towel trick will be really useful with clients
Wow! Ive been doing it wrong all this time! Ive been swinging a boiling kettle of water…couldnt underatand why i got third degree burns on my shins. Need to keep em vertical
Kudos for the music choice! But what about full range of movement. Why not extend to pull the weight all the way vertical?
Never knew about the towel trick. Cool. Kettle Bells fo’ life baby 💪✌️
Towel trick is 🤌 chef's kiss
Kettlebell goals 😎💪🙏
Thanks for the tip about the towel
“Relax into Stretching” was my introduction to Tsatouline
What does this work out? I have only been in the gym for a few months, and I'm trying to get my core stronger and open my hips for squats.
Open up your hips by doing primal squat stretches
It seems like the knees lock almost violently too… is that correct?
Omg the towel tips was a game changer!
How so?
The locking of the knees looks frightening 😮
🌿😳 I was thinking the same thing… my orthopedic & trainer say never lock the knees…you’ll grind down to bone on bone. ???
The locked knees are never weight bearing
"Locked" is the wrong word. A proper swing has you extending to a normal standing position, rather than hyper-extending your knees. Practicing the "vertical plank" keep you in the right groove. This is one of the most gentle movement for the knee joints around!
This channel is a one stop shop for cake and bomb health tips 🔥
Good job giving props to the OG KB master Pavel.
What muscles does this exercise target ? I’ve been wanting to try it but I wanna know what I’m targeting first before trying it fr
Hey ! Thanks for the video☺️ I was wondering what about the elbows? If you do the complete range of motion, when you lift your arms completely above your head, do they bend or should they keep a straight line as well? I've seen some athletes coming up with bent elbows and that extending them at the top, but it doesn't seem so safe to me 😕🤔thank you in advance and thank you very much for your great content !!
What is the purpose of this exercise? What do you intend on achieving?
Love your videos thanks for sharing
The squat swing...
A swing is a hip hinge... So minimal bend at knees 🦵
Cheers
I can't see the difference with her before and after 😭 can someone point it out
❌ she’s lifting the KB with her arms
✅ she’s swinging the KB under her body and driving forward with her hips
do you have eyes
what that a girl?
Just how she started i think. Idk, personally I don't think I care how amazing of an exercise this might be; its ALL air-humping.
Modern age problems when we have to guess whether someone is a male or female 😂
Can kettle bell swings be a safe exercise for someone with stage 1 spondylolisthesis?
Thanx foe the cream. I am 😭 and 🤯. I am not doing this. I feel like when you are at this level. How much have i don't in life. Because that my friend is good stuff but I do think me and the towel will forever be out of of alignment with my knee caps. I may just to the bell even then🤔
Wouldn't it be better to start of at the floor and swing it up and as it comes back down stop it before it hits the floor (not let it swing through your legs) and set it back down for a split second and start all over again and do that as your reps? Wouldn't that work you out more?
When swinging the kettle bell back between the legs, how do you avoid the lower back straining? This happened to me every single time I’ve ever swung a kettle bell.
I had to stop doing these. seems like whatever I'd do, I would end up hitting my prostate region w/ the weight when snapping back up. maybe I got a long torso or short arms, idk.
There’s a multitude of swing styles, not all KB swings (Tatsoline) are “hard style” (arm straight) swings. So the person in the beginning vid, requesting to stop “air humping”, that’s not an incorrect way to KB swing. Shout out to Lebe Stark and his channel, the channel for all your KB needs and know how’s.
Great song
These burn my glutes so good ❤
What are kettlebell swings for?
It's this good for lower back pain and weak glutes?
Im sure its a me thing and im doing them wrong, but ive had trainers watch me. And i have never felt anything more from doing these as opposed to just doing the motion without the bells
kettlebells are still after all this press underrated as hell. get a 1 pood and start doing swings, presses, squats and thrusters and you will get so strong it will blow you and others away. i mean your arent squatting 2 plates from 35lbs, but as a baseline with almost zero risk for injury and well rounded muscle activation, the strength gains are surprising.
DAMNNNNN Her body is perfect. Im determined
Towel trick seems like a good tip. Gonna give that a try.
He is amazing! Love me some kettles…❤🤍💙
I want to do these but I have degenerative lower back problems. Would the towel technique be a good way to find good form without as much danger?
Man I wish. My hips and back hurt just watching this. I'm not ready for kettle ball swings yet 😂
Thank you
Thanks for the tips! I’m inquiring about the locking of the knees, especially with the word “violent” being thrown around, this doesn’t look too good for our knees.
Any thoughts? @squatuniversity
Does anyone see a difference between her first example and the second?
Great advice.
Can't do this "with great form with" post knee surgeries; especially. With post miniscus
Everyone always says to swing your hips & the momentum is in the hips & seeing them do it correctly, I still don't have a clue how if I do it right or not
What is the proper weight for this exercise
Mark Rippetoe dismisses Kettlebells, but the truth is they're a great way for warm up the body before compound lifts and they help improve functional strength which Ripp also dismeisses.
That's a woman, her name is Kelly Matthews.
She's a personal trainer on the Ladder App.
She's beautiful
The first girl has great shape of triceps ❤❤
that's because it is a man in little pink shorts
@@ganktno its not... you can stop saying that under every comment.
@@Yo.Schwifty yes it is. sorry bro. you are gay like the rest of them
@@ganktif you think that’s a man you’re the gay one dude 😂
bro got sean white as a client and thought we wouldnt notice
What is the purpose of this exercise
I'm icing my lower back as I watch this. These mess my back up every time I try them
What is this for? Chest? Or arms?
And the soreness will be in the hamstrings. Not lower back.
Via: Dan John
Looks like she’s doing it correctly
I never realized how those muscles got their workout.
Nice swings dude!