1. Kettlebell swing 2. Racked squat 3. Cosack squat 4. Kettlebell Halo 5. Kettlebell Chest press with Glute Bridge (can be substituted with a diamond push up on 1 kettlebell or stability pushups using 2 kettlebell) 6. Bentover row
I am from India and weighs around 75 kg. I have been working out for over a decade, bodyweight, some boxing exercises and used 10 kg dumbbells and a 30 kg barbell. Never lifted heavy. Natural and a fairly solid build. What would be the comfortable starting weight of kettlebell for me. 12 kg or 16 kg.
I met Pavel years ago when he was first introducing Kettlebells. I was burnt out and unmotivated from decades of free weight training. I asked him what I should do. He told me that I needed Kettlebells. I dismissed it at the time. Turns out he was RIGHT. At 60 my workouts have really evolved over the years since then. In many ways my body is stronger and more functional.
Kettlebells have done the same for me. At a times when I’ve been burned out they’re an easy way to keep training without too much fatigue. And they have literally fixed my back. Love them 💪🏻💪🏻 What was Pavel like? So cool you met him!
I am from India and weighs around 75 kg. I have been working out for over a decade, bodyweight, some boxing exercises and used 10 kg dumbbells and a 30 kg barbell. Never lifted heavy. Natural and a fairly solid build. What would be the comfortable starting weight of kettlebell for me. 12 kg or 16 kg.
@mage1086 I recommend 2 x 35lb and 2 x 53lb bells to start. This is what Pavel suggested in his books and videos. You can use two 35lb bells in one hand to make 70 lbs and mix the weights accordingly.
My 16kg kettlebell arrived yesterday. And I am 25, 180, 78kg. And it feels soooo heavy. . But when I do CAC and Goblet Squats I feel amazing. I feel stronger. When I do Swings, I feel like I am working on my gas tank. I will work with my single kettlebell. I will get stronger. Thank you to PAVEL. THANK YOU BIONEER. YOU GUYS REALLY HELPED US TO GET INTO KETTLEBELLS!
Im 57 ,81kg. I do kettlebell entire life. I gonna tell you in 6 month it s not gonna be enough . Just warm up with 16 kg. Consider add weight or buy 24 kg. Explosive power grows really quick if u train regularly at list 20-30 min. 3-4 time a week. Thats because kettlebells train really good not only big muscle but tendons and a lot small stabilization muscle
I injured my back 6 years ago basically from a life of lifting with poor core support. I've been miserable not being able to train but after seeing a few physical therapists and finding content creators like yourself who really show the importance of core stability, I was able to do my first set of kettlebell swings this week in as many years. Honestly I feel alive again and I'm excited to try some of these other moves, especially the split squat to continue to develop my hips. Great video dude.
Did you use a 12 kg or 16 kg. I am about to start. Is 16 kg too heavy for beginners. I am 75 kg fairly solid build, worked out for over a decade mostly bodyweight, some boxing workouts and 10 kg dumbbell and 30 kg barbell. Never lifted heavy.
@@mage1086 I would suggest you get 12kg to start with. I managed to hurt myself with a 16kg kettlebell when learning the technique. I am around 95kg and fairly strong - it took my elbow around 2 years to properly heal. Eventually you will be happy to have a few different weights anyhow for different exercises.
What I love about Kettlebells is that it is easy to stay in the zone and cultivate in a flow state. With barbell training, there is a lot of stop and start, change weights etc With kettlebells you can just swing like and flow between moves like a dance.
AMEN man. I love them and you hit the nail on the head... flow not stopping changing and interrupting flow also so insane efficient and more useful than weight for functional training.
I want to know what kids growing up near him will think in future years: "Do you remember the jacked guy who was always working out shirtless on the porch behind my home?" "Yeah! Somehow I always think of Batman when I remember him"
Now 71 and due to being prescribed Sleep Apnoea and the need to wear a CPAP mask about 2 years ago was told if I lost a lot of weight and got fit, maybe be able to not have to wear a face mask for the rest of my life. I did so and got the clear, but it means I must keep up my fitness regime of diet, healthy food and exercising, thus I have watched a great a good deal of fitness UA-cams. My point: without any doubt and having half my life been a teacher, lecturer and trainer, I am usually VERY CRITICAL of watching fitness people attempt to teach on here, but this one was EXCELLENT. Very good pedagogy in all aspects, especially detail which introduced and explained far better Kettlebell work-outs I currently do. Will certainly subscribed and add you to my list of 'decent' YTs to keep an eye on.
I love the idea of getting full body work with a singular tool. Like how much can we squeeze out of a set of kettlebells or dumbbells. It makes those of us on very tight budgets able to learn more ways with what we have. Please make more of these!
I like using kettlebells because of the different kind of loading compared to more centered equipment such as dumbbells. Ballistic movements, in other words, every possible progression of the swing from high pull to a snatch are the most essential ones that serve as a foundation to everything else. You can work on racked movements separetely or in a chain of exercises, a flow if you will, and strengthen your arms and legs through a variety of exercises that remind of old time strongmen. Windmills, anyhows, bent press, jerks, sots press, cossack squats... I didn't even mention the stability and mobility improvements. Try to press even 2/3 of your regular dumbbell shoulder press as a bottoms up press, you'll be challenged. Try to master your swing form by adding a flip of the kettlebell for each rep (watch your feet!) Kettlebells can be a lot of fun and for me they really revived my passion for strength and conditioning years ago when I was giving up on it. Nowadays I mostly train with barbells and dumbbells but I am bringing back some of that kettlebell flow training to counter the lack of mobility and loss of "springyness" as I get older. It's also a very sneaky way to add conditioning.
I just started incorporating Kettlebell and sandbag training with my barbell movements, and I’m definitely getting stronger and mass from the movements. My favorite kettlebell exercises are EMOMs and I’ll either do ABC or a set of clusters (clean/thrusters). I’ve been having good results finishing my workouts with these and it’s keeping things interesting, which keeps me going back for more.
I love working large sandbags in with my barbell lifting. For both conditioning and strength. It makes you link all the muscles together to get the weight up and move it. Makes functional lifting easier. Still no better way to get big and strong than barbells though. I just wish more people would do functional type movements along with it.
Always nice to have videos which go through how to use kettlebells. I especially love your flexibility with the cossack squat. It's really admirable. One note about 7:12 about the floor press though where you're talking about pain in the forearm. 1) You're not really holding the bells correctly where the corner of the handle sits in the L of your hand and with the handle at a 45% angle rather than doing straight across your palm. I know you're using a crush grip to get better strength but if you use a kettlebell grip then that will position the bell better on your forearm and reduce discomfort. 2) When you display the front squat, your clean and rack position actually need a lot of work. The bells are slamming into your wrists but also your elbows aren't close enough to your body, all contributing to wear and tear over the course of your workout. 3) The tissues in the forarm simply need time to adjust, if they're not used to the impact then even cleaning with perfect form will beat your arms up. It'll fix with time. All of this is to say that I think that the discomfort would be less if you had more experience with using KBs. Your positioning would be better and you would be more resilient while using it. Keep in mind as well that for your floor press you're not actually bringing your hands together, I think you'd get more activation of they came together at the top. I use banded pushups for my horizontal press anyway so I agree that you don't need to do floor presses, but I would recommend revisiting them after you have more experience because I think that being somewhat new to KBs holds you back a lot. (Maybe consider the 1st couple of steps in the turkish get up, because that also tends to work the chest a little bit.)
Thank you! Someone else pointed out that the grip might be the issue. I will definitely give them another try! I think I’d still probably use a bench and dumbbells but it’s good to know, thanks 👍🏻
I’m 61 and just this morning did 100 swings with a 24kg kettlebell, 10 reps left hand then 10 reps right, in under 5 minutes. My tip is instead of thinking “hip thrust” on the swing, concentrate on flexing your hamstrings and gluts as hard as you can. I really think my hamstrings do close to half the work.
I feel young here at 51 Lol. Longtime weightlifter/strongman. Just started using kettlebells I had purchased many years ago. 100 swings with 28kg is no joke. I have that and a 70lbs kb which I’m working up to. Glad I found this channel with KB exercises. Thinking about working up to getting my RKC Certification at the end of this summer. Great content here!!!
I was regularly working out with my 24kg which seems to be my sweet spot! And was working out with the 28kg a couple days a week. Time to get back to it!
Great video. This is my goal body type. I’m 45 and was very over weight for the past 17 years. Heath at every size did not include me. I was pre diabetic and high blood pressure. Had to lose 70 pounds and now I’m no longer pre diabetics and my blood pressure is normal. Thank you for creating these videos. It’s literally life saving!
@@dystopianape Damn right. And Ty.l same for you. Arnold said it I ate yesterday and the day before it’s never finished. Working out is the same. (Not an exact quote)
I've been doing Swings, Halos, Gorrila Rows and a really great upper chest press that Marcus Filly talked about in his videos lately and they're incredible. Kettlebells are a game changer in my training and I feel a lot more stability in my movements!
Man, I just love The Bioneer's videos! There is just this beautiful community vibe to your videos that is lost nowadays in the meta of high-paced videos - keep it up!
Tbh I recently found out your channel, and you are everything about what I wanted to learn about fitness, especially functional exercises which many fitness influencers rarely focus on. You and TheFitnessFAQs are my favourite fitness channels. Keep up the good work❤👌🏻
Cool video Adam. I've been doing exclusively calisthenics and kb for over a year, with the recent addition of a strongman sandbag and it's a very fun way to train!
Great video, I’m an avid climber and have been working on strength for the past 4 years or so. I love the strength/stability components of these exercises for climbing applications. I’m going to mix in these exercises into a period of training.
Thanks for spotlighting the kettlebell exercises. One sided kettlebell moves (swing, clean, snatch, rotations) are great for core stability. I personally suggest referring to (Mark Wildman) for cues on form and move variants.
@@Sam-vk8xd Valery Fedorenko, Denis Vasilev and Denis Kanygin would like to have a word with you ;) Same as Pavel, Cotter, Neupert and Wildman they all have a different training approach but all will get you fit and it probably helps a trainee to crosstrain in the different modalities presented by those trainers
Great video. Some of your videos got me into kettlebells a few years ago. Nice to see some simple movements that actually work rather than some of the crazy stuff you see others doing with kettlebells.
Kettlebells are my main modality of training and I supplement it with movement training (primal, flow, natural movement) and I think it fills in all the gaps. As much as I love hypertrophy, it's not my main focus. I think the stability, mobility, flexibility, balance, bodily control, endurance, and strength that comes from combining kettlebells and movement training is unmatched. If you haven't dabbled in kettlebells, I highly recommend them. They're completely unique and different from any kind of conventional weight training you might be used to so make sure you learn proper technique and form and take your time with them. They're a tool that requires skill and technique, it takes time to understand them.
Hell yeah, man. Love it. Would be cool to see you explore/go more in depth on traditional kettlebell sport movements like the snatch and jerk. Such powerful movements that hit every muscle fiber in your body! As popular as Kettlebells have become, they aren't popular enough. So many benefits.@@TheBioneer
Did you use a 12 kg or 16 kg. I am about to start. Is 16 kg too heavy for beginners. I am 75 kg fairly solid build, worked out for over a decade mostly bodyweight, some boxing workouts and 10 kg dumbbell and 30 kg barbell. Never lifted heavy.
I started with a 12kg and am still working my way up slowly. I wanted to be safe and really hone in on technique. Considering you have fitness experience, and depending on your strength, you may be able to start with 16kg but I'd honestly still go with 12kg to understand the fundamentals and get used to the feeling of using bells. Still so much to gain from 12kg even if it feels light to you, because it's still new to your body to some degree. Make sure to do mobility exercises as well!@@mage1086
Pretty much all of the traditional kettlebell exercises are full-body. Some of my favourite workouts are the following:. - swing, turkish get-up - snatch, bent press - clean &jerk (or clean and press, or clean and push press), some squat variation (rack squat, goblet squat...) - man maker variation: renegade row, press-up (on KB handles), clean, thruster Alternating between these workouts allows for quasi-daily training, as the exercises are different enough to prevent overuse and boredom, but close enough that all muscles receive frequent stimulus.
These are awesome! I didn't realize how awesome kettlebells were until this video and recently discovering more stuff from Pavel. I'm glad you went into detail on what makes proper form since I have seen, read, and heard of many folks who have hurt themselves by not understanding how to do so. On your post previous to this video, you mentioned how dynamic the action and video quality the rain makes, and I have to agree. However, your preference of music also perfectly pairs to pump up excitement, too. Excellent work! Last note, if I wasn't an absolute convert to Vibram Five Finger shoes, I would definitely go with Vivos. I've tried them and they are amazing. I went from New Balance to Merrill to Vibram 5 Fingers on my path to slowly going to barefoot. Folks who suddenly switch find foot problems and swear barefoot is bullshit, but they are rushing the process. I think the Vivos would both accelerate the process but do so safely. Thanks for another high-quality, informative, entertaining video. Have a peaceful evening!
I forgot to add I like to do regular and Reverse Forearm Curls with my forearms on my thighs while squatting with my back against the wall. This provides stability and can be done against a tree or fence, too.
I’ve owned multiple pairs of Merrel’s and every single one of them have fallen apart within a year. They are shit shoes and I’d recommend looking elsewhere for barefoot products.
I'm mostly using kettlebells for lower-body work these days: pull-over deck squats, static lunges, goodmornings, and swings. Upper-body work is centered around basic planche and front lever training.
I do KB swings and am working on the KB Cossack Squat but my hams are so tight i can barely do them full range with no resistance at all. small steps! I'd love to get that Mark Wildman adjustable KB but it's pretty pricey. Great video, yes more on other KB exercises! everything you put out here is top notch and super-helpful!
Just started teaching my mom the basic movements last night. She’s done yoga for a couple years, but as a special needs teacher she spends a lot of time sitting. Kettlebells are wonderful for strengthening that lower back and core region and restoring pain free movement. Side note, I highly recommend competition style kettlebells because they’re a consistent size and no matter the weight, it requires no form altering
Agree on the completion KBs. I do hard style, but with competition KBs. Hard style KB's get too large handles at heavier weights. I got the Mark Wlidman adjustable competition size KB from Bells of Steel, and wish I could afford a second one for dbl KB work.
@@Frennemydistinction I had to save up for 2 of them. They’re expensive but worth every penny. I do wish bells of steel would make a sleeve for them so I didn’t mess up their clean paint job
Big up for showcasing the kettlebell for improving athletic performance! However, leaving out the two best kettlebell exercises - the Turkish getup and the kettlebell snatch - is downright criminal. I once did a training block with just those two exercises for 16 weeks, no other implement, not other main training exercise other than maybe sets of sprints on weekends, and my athleticism was through the roof. I’m a Jiu Jitsu guy so I could clearly see the translation on the mats. Don’t know if they were excluded to make this more beginner friendly but you can’t mention the kettlebell without those two amazing exercises.
Those are great, thanks for the vid. I would like to add that, for really out of shape people who wants to get started in their fitness journey but suffer from shoulders, elbows and back pain from bad postures or prolonged hours working at a desk, ¸that doing push-presses holding a single kettlebell by the horns is absolutely incredible when it comes to obtain massive conditioning improvement FAST with barely more than 2 minutes of training a day. 2 sets of 25 reps is all that is needed per day to develop sufficient core, arms, legs strength and enough conditioning to move forward with being able to hold proper forms for more advanced techniques. I just don't know anything better to shake the rust off and get started in the right direction.
Great video. Impossible to train without kettlebells. I do calesthenics, use rings and wall bars but some drills with kettlebells are a must every day. These days I am also experimenting with some juggling. Good stuff.
As I get older, I find that I really enjoy doing swings supersetted with goblet squats after. It's great for cardio, too! Halos and upright rows are probably the extent of upper body that I do with a kettlebell- I would much rather do dips, rows, and pull-ups for that.
Yes! Kettlebells are having a comeback. My favourite would be Turkish get up and deadbug to pullover holding one kettlebell in both hands. All kinds of swings of course I love too!
Hell yeah. TGU is an awesome one. Not that complex because not ballistic, but *many* steps to remember. Since it's a grind movement, many of the positions can be held isometrically, so you can take your time.
Favorite kettlebell move is clean and press. Or just walking around with them, sometimes in rack position and sometimes by my sides (farmers walks). And suitcase deadlift is good too. I love kettlebells.
Nice video and a good description of these kettlebell exercises. I appreciate your honesty about when kettlebells might not be the best tool for a particular exercise. The halo performed with kettlebells is a good exercise, but when I am in the gym, I prefer using a plate. I use 35 and 45 pound plates and do a motion that’s pretty much the same as you would use with a kettlebell, but it seems a bit easier on my elbows. I also find suitcase carries, i.e., carrying a load in one hand, easier with a kettlebell than with a dumbbell. In this case, using a kettlebell seems to be easier on my elbows.
I like this more chilled form if video. Nice and detailed. Don't get me wrong, I love the passionate fast laced vids too - but interspersing them with ones more like this gives some good variety. Love kettlebells in a workout, some of favourite exercises there. Just missing the cross-body C&P!
Big fan of the kettlebells, I'm just looking for overall strength and cardio training and kettlebells seem like a best choice. Low impact and most bang for your buck.
Thank you Bioneer! Love your channel. Some exercises I also like besides the ones mentioned are the Gorilla Rows, KB clean and jerk, KB suitcase deadlift. Keep up the great work!
I usually do an overhead press or clean and press for push. I supplement that with dips or pushups to add horizontal pressing function, but the C&P remains my main push exercise
Great stuff good sir! I need to get me some kettles. Currently been using dumbbells. Got a bunch of em, and they've done great by me, but I wanna try these, and dumbbells are a little awkward for a few of them. Big thank you🍻
After doing all sorts of exercise modalities for 40 years, imho and based on my experience of returning to old school high intensity training after a break of lifting heavy weights (of 20 years) cos my body felt really sore, I can say that ive somehow made the best gains after a year of HIT. Quite a bit of negative only sets. One or two sessions a week, about 10 to 14 sets, generally one set per exercise, never 2 of the same exercise in a row. Very hard routine. IF you can fo it with minimum rest it's also great cardio (i need to focus on this). This has gotten me the best size and strength improvement in less than a year ever. Drug free. I basically tried to do the sessions from the Colorado Experiment ( but not 3 x per week). I'm sure my intensity was less than Casey's, but im a 56 yo bloke. I've had much better results over the last year than I ever did with k-bells. That is all i was doing, but you can/should do also other skill work for sport etc.
i added an extra day on my PPL split to do some conditioning training, the backbone of it is a KB swing EMOM. Loved the video and will implement some of the exercises in my own program, thanks a lot. Just gotta fix my clean and press form, my forearms would appreciate that haha
It would be nice to hear your take on methods of conditioning the hands so that in the event they have to be used in a fight the small bones don't break or fracture.
awesome video, great shooting and clear instructions - all that I need and normally lacking in a kettlebell clips. Thank a ton, and keep creating great content!
I've recently gotten into pushups again. I'm starting to notice real progress and have been thinking of adding in something like a kettlebell. I think you've convinced be bro.
The longer I train the more and the more your content I'm watching I also realize how tbh dumb "regular" weight lifting for most of us (not being professional athletes folks) is. I think I was "cool" by not using machines and only was focusing on free weights and bodyweight movements, but missed at the same time so much in regards to KBs. There's so much that we have to do with our bodies to keep them young and functional and we're also so time deficient (speaking as a father and business owner), so I feel like going into KBs will solve lot of potential issues down the road - balance, core work, strength, endurance, conditioning etc. etc. Of course don't get me wrong, regular weight lifting still can give you a base and it's a great way to get into fitness, but I guess I need something more functional...maybe even "super" functional... ;)
Appreciate you letting the video run a bit longer to see you straining to failure with heavier breathing that are critically important for hypertrophy.
If someone was to do that and only that I feel there is a lot worse they could be doing. If someone works up to doing the ABC with anything above double 24s they are going to be ok at most of what life can throw at them.
I've tried this now for the first time with my wifes 6kg kettlebell and I'm in awe as to how fun it is. Definetely going to buy heavier ones tomorrow asap👍
The kettlebell halo is one of my favorite exercises for overall shoulder health. When I use with my clients they normally remark how much they like the stretch they feel initially. Just be careful to start light and gradually progress heavier as you become more familiar with the movement.
1. Kettlebell swing
2. Racked squat
3. Cosack squat
4. Kettlebell Halo
5. Kettlebell Chest press with Glute Bridge (can be substituted with a diamond push up on 1 kettlebell or stability pushups using 2 kettlebell)
6. Bentover row
how many reps?
Thank you!
@@ramiruratnayakeBest question ever.
Nice one!
I am from India and weighs around 75 kg. I have been working out for over a decade, bodyweight, some boxing exercises and used 10 kg dumbbells and a 30 kg barbell. Never lifted heavy. Natural and a fairly solid build. What would be the comfortable starting weight of kettlebell for me. 12 kg or 16 kg.
I met Pavel years ago when he was first introducing Kettlebells. I was burnt out and unmotivated from decades of free weight training. I asked him what I should do. He told me that I needed Kettlebells. I dismissed it at the time. Turns out he was RIGHT. At 60 my workouts have really evolved over the years since then. In many ways my body is stronger and more functional.
Kettlebells have done the same for me. At a times when I’ve been burned out they’re an easy way to keep training without too much fatigue. And they have literally fixed my back. Love them 💪🏻💪🏻
What was Pavel like? So cool you met him!
I am from India and weighs around 75 kg. I have been working out for over a decade, bodyweight, some boxing exercises and used 10 kg dumbbells and a 30 kg barbell. Never lifted heavy. Natural and a fairly solid build. What would be the comfortable starting weight of kettlebell for me. 12 kg or 16 kg.
@mage1086 I recommend 2 x 35lb and 2 x 53lb bells to start. This is what Pavel suggested in his books and videos. You can use two 35lb bells in one hand to make 70 lbs and mix the weights accordingly.
I've also got introduced to kettlebells by Pavel Tsatsouline the GOAT.
Incredible strength for a relatively slender-ish frame.
@@mage1086 16 KG is a good start
My 16kg kettlebell arrived yesterday. And I am 25, 180, 78kg. And it feels soooo heavy. . But when I do CAC and Goblet Squats I feel amazing. I feel stronger. When I do Swings, I feel like I am working on my gas tank. I will work with my single kettlebell. I will get stronger. Thank you to PAVEL. THANK YOU BIONEER. YOU GUYS REALLY HELPED US TO GET INTO KETTLEBELLS!
Im 57 ,81kg. I do kettlebell entire life. I gonna tell you in 6 month it s not gonna be enough . Just warm up with 16 kg. Consider add weight or buy 24 kg. Explosive power grows really quick if u train regularly at list 20-30 min. 3-4 time a week. Thats because kettlebells train really good not only big muscle but tendons and a lot small stabilization muscle
I injured my back 6 years ago basically from a life of lifting with poor core support. I've been miserable not being able to train but after seeing a few physical therapists and finding content creators like yourself who really show the importance of core stability, I was able to do my first set of kettlebell swings this week in as many years. Honestly I feel alive again and I'm excited to try some of these other moves, especially the split squat to continue to develop my hips. Great video dude.
Did you use a 12 kg or 16 kg. I am about to start. Is 16 kg too heavy for beginners. I am 75 kg fairly solid build, worked out for over a decade mostly bodyweight, some boxing workouts and 10 kg dumbbell and 30 kg barbell. Never lifted heavy.
@@mage1086 I would suggest you get 12kg to start with. I managed to hurt myself with a 16kg kettlebell when learning the technique. I am around 95kg and fairly strong - it took my elbow around 2 years to properly heal. Eventually you will be happy to have a few different weights anyhow for different exercises.
@@mage1086 Workout normally for a few month first please. Don't go swinging for your first day
What I love about Kettlebells is that it is easy to stay in the zone and cultivate in a flow state. With barbell training, there is a lot of stop and start, change weights etc With kettlebells you can just swing like and flow between moves like a dance.
AMEN man. I love them and you hit the nail on the head... flow not stopping changing and interrupting flow also so insane efficient and more useful than weight for functional training.
true dat, i just recently started and that is probably why i liked the idea to start with kettlebells
I've been getting into Kettlebells starting last year. So good to see you in my feed again!
Thanks, man! Still love your channel, too! Kettlebells are great fun.
Great to see you here man!
I want to know what kids growing up near him will think in future years: "Do you remember the jacked guy who was always working out shirtless on the porch behind my home?" "Yeah! Somehow I always think of Batman when I remember him"
Now 71 and due to being prescribed Sleep Apnoea and the need to wear a CPAP mask about 2 years ago was told if I lost a lot of weight and got fit, maybe be able to not have to wear a face mask for the rest of my life. I did so and got the clear, but it means I must keep up my fitness regime of diet, healthy food and exercising, thus I have watched a great a good deal of fitness UA-cams. My point: without any doubt and having half my life been a teacher, lecturer and trainer, I am usually VERY CRITICAL of watching fitness people attempt to teach on here, but this one was EXCELLENT. Very good pedagogy in all aspects, especially detail which introduced and explained far better Kettlebell work-outs I currently do. Will certainly subscribed and add you to my list of 'decent' YTs to keep an eye on.
I love the idea of getting full body work with a singular tool. Like how much can we squeeze out of a set of kettlebells or dumbbells. It makes those of us on very tight budgets able to learn more ways with what we have. Please make more of these!
I like using kettlebells because of the different kind of loading compared to more centered equipment such as dumbbells. Ballistic movements, in other words, every possible progression of the swing from high pull to a snatch are the most essential ones that serve as a foundation to everything else. You can work on racked movements separetely or in a chain of exercises, a flow if you will, and strengthen your arms and legs through a variety of exercises that remind of old time strongmen. Windmills, anyhows, bent press, jerks, sots press, cossack squats...
I didn't even mention the stability and mobility improvements. Try to press even 2/3 of your regular dumbbell shoulder press as a bottoms up press, you'll be challenged. Try to master your swing form by adding a flip of the kettlebell for each rep (watch your feet!) Kettlebells can be a lot of fun and for me they really revived my passion for strength and conditioning years ago when I was giving up on it. Nowadays I mostly train with barbells and dumbbells but I am bringing back some of that kettlebell flow training to counter the lack of mobility and loss of "springyness" as I get older. It's also a very sneaky way to add conditioning.
Jesus dude I think your looking the best in the Chanel history!!
I just started incorporating Kettlebell and sandbag training with my barbell movements, and I’m definitely getting stronger and mass from the movements. My favorite kettlebell exercises are EMOMs and I’ll either do ABC or a set of clusters (clean/thrusters). I’ve been having good results finishing my workouts with these and it’s keeping things interesting, which keeps me going back for more.
I love working large sandbags in with my barbell lifting. For both conditioning and strength. It makes you link all the muscles together to get the weight up and move it. Makes functional lifting easier. Still no better way to get big and strong than barbells though. I just wish more people would do functional type movements along with it.
Always nice to have videos which go through how to use kettlebells. I especially love your flexibility with the cossack squat. It's really admirable.
One note about 7:12 about the floor press though where you're talking about pain in the forearm. 1) You're not really holding the bells correctly where the corner of the handle sits in the L of your hand and with the handle at a 45% angle rather than doing straight across your palm. I know you're using a crush grip to get better strength but if you use a kettlebell grip then that will position the bell better on your forearm and reduce discomfort. 2) When you display the front squat, your clean and rack position actually need a lot of work. The bells are slamming into your wrists but also your elbows aren't close enough to your body, all contributing to wear and tear over the course of your workout. 3) The tissues in the forarm simply need time to adjust, if they're not used to the impact then even cleaning with perfect form will beat your arms up. It'll fix with time.
All of this is to say that I think that the discomfort would be less if you had more experience with using KBs. Your positioning would be better and you would be more resilient while using it. Keep in mind as well that for your floor press you're not actually bringing your hands together, I think you'd get more activation of they came together at the top.
I use banded pushups for my horizontal press anyway so I agree that you don't need to do floor presses, but I would recommend revisiting them after you have more experience because I think that being somewhat new to KBs holds you back a lot. (Maybe consider the 1st couple of steps in the turkish get up, because that also tends to work the chest a little bit.)
Thank you! Someone else pointed out that the grip might be the issue. I will definitely give them another try! I think I’d still probably use a bench and dumbbells but it’s good to know, thanks 👍🏻
I’m 61 and just this morning did 100 swings with a 24kg kettlebell, 10 reps left hand then 10 reps right, in under 5 minutes. My tip is instead of thinking “hip thrust” on the swing, concentrate on flexing your hamstrings and gluts as hard as you can. I really think my hamstrings do close to half the work.
I'll be 63 soon and I am also enjoying kettlebell swings. I'm using a 28kg but I have two 24kg's coming in the mail. Keep it up!
@@terrywarchief5647that poor Postman. last time I ordered 20kg weights a really fragile lady was in parcel duty that day
I feel young here at 51 Lol. Longtime weightlifter/strongman. Just started using kettlebells I had purchased many years ago. 100 swings with 28kg is no joke. I have that and a 70lbs kb which I’m working up to. Glad I found this channel with KB exercises. Thinking about working up to getting my RKC Certification at the end of this summer.
Great content here!!!
I was regularly working out with my 24kg which seems to be my sweet spot! And was working out with the 28kg a couple days a week. Time to get back to it!
That is 10 reps each hand, not 100...
Great video.
This is my goal body type. I’m 45 and was very over weight for the past 17 years.
Heath at every size did not include me. I was pre diabetic and high blood pressure. Had to lose 70 pounds and now I’m no longer pre diabetics and my blood pressure is normal.
Thank you for creating these videos.
It’s literally life saving!
Health at every size it's bs for snowflakes. Keep on keeping on my guy, it's good to exercise 💪🏻
@@dystopianape Damn right. And Ty.l same for you. Arnold said it I ate yesterday and the day before it’s never finished. Working out is the same. (Not an exact quote)
I've been doing Swings, Halos, Gorrila Rows and a really great upper chest press that Marcus Filly talked about in his videos lately and they're incredible. Kettlebells are a game changer in my training and I feel a lot more stability in my movements!
Thanks for introducing me to Pavel and Kettlebells. It led me to find a coach and a rewarding kettlebell sport journey.
Man, I just love The Bioneer's videos! There is just this beautiful community vibe to your videos that is lost nowadays in the meta of high-paced videos - keep it up!
Tbh I recently found out your channel, and you are everything about what I wanted to learn about fitness, especially functional exercises which many fitness influencers rarely focus on. You and TheFitnessFAQs are my favourite fitness channels.
Keep up the good work❤👌🏻
Hey man. Here is another example of you scoring 100% on providing interesting, cool, applicable, and digestible fitness content.
Thanks
Cool video Adam. I've been doing exclusively calisthenics and kb for over a year, with the recent addition of a strongman sandbag and it's a very fun way to train!
Great video, I’m an avid climber and have been working on strength for the past 4 years or so. I love the strength/stability components of these exercises for climbing applications. I’m going to mix in these exercises into a period of training.
Thanks for spotlighting the kettlebell exercises. One sided kettlebell moves (swing, clean, snatch, rotations) are great for core stability. I personally suggest referring to (Mark Wildman) for cues on form and move variants.
I use his grip style, thumb pointing in when you pike kb, and kb comes down from swing. Much safer imo.
You mark wildman beginners are cute. Checkout Pavel Tsatsouline, Steve Cotter and Geoff Neupert when you’re ready to level up.
@@Sam-vk8xd Valery Fedorenko, Denis Vasilev and Denis Kanygin would like to have a word with you ;)
Same as Pavel, Cotter, Neupert and Wildman they all have a different training approach but all will get you fit and it probably helps a trainee to crosstrain in the different modalities presented by those trainers
@@Sam-vk8xd Really,they are all good at what they do.How many years have you been leveling up.
@@Sam-vk8xd thx, that seems like a good idea.
Great video. Some of your videos got me into kettlebells a few years ago. Nice to see some simple movements that actually work rather than some of the crazy stuff you see others doing with kettlebells.
I'm a big fan of the one handed kettlebell floor press, recommended in the past on this channel. The core workout is fantastic.
Kettlebells are my main modality of training and I supplement it with movement training (primal, flow, natural movement) and I think it fills in all the gaps. As much as I love hypertrophy, it's not my main focus. I think the stability, mobility, flexibility, balance, bodily control, endurance, and strength that comes from combining kettlebells and movement training is unmatched. If you haven't dabbled in kettlebells, I highly recommend them. They're completely unique and different from any kind of conventional weight training you might be used to so make sure you learn proper technique and form and take your time with them. They're a tool that requires skill and technique, it takes time to understand them.
Movement training and KBs is a 🔥 combination 👍🏻
Hell yeah, man. Love it. Would be cool to see you explore/go more in depth on traditional kettlebell sport movements like the snatch and jerk. Such powerful movements that hit every muscle fiber in your body! As popular as Kettlebells have become, they aren't popular enough. So many benefits.@@TheBioneer
Did you use a 12 kg or 16 kg. I am about to start. Is 16 kg too heavy for beginners. I am 75 kg fairly solid build, worked out for over a decade mostly bodyweight, some boxing workouts and 10 kg dumbbell and 30 kg barbell. Never lifted heavy.
I started with a 12kg and am still working my way up slowly. I wanted to be safe and really hone in on technique. Considering you have fitness experience, and depending on your strength, you may be able to start with 16kg but I'd honestly still go with 12kg to understand the fundamentals and get used to the feeling of using bells. Still so much to gain from 12kg even if it feels light to you, because it's still new to your body to some degree. Make sure to do mobility exercises as well!@@mage1086
@@mage1086I bought a 12kg and 16kg and am a beginner. Planning to progress to 24kg then 32kg later
Pretty much all of the traditional kettlebell exercises are full-body. Some of my favourite workouts are the following:.
- swing, turkish get-up
- snatch, bent press
- clean &jerk (or clean and press, or clean and push press), some squat variation (rack squat, goblet squat...)
- man maker variation: renegade row, press-up (on KB handles), clean, thruster
Alternating between these workouts allows for quasi-daily training, as the exercises are different enough to prevent overuse and boredom, but close enough that all muscles receive frequent stimulus.
I make sure my mom does this every day she is 86 years old
These are awesome! I didn't realize how awesome kettlebells were until this video and recently discovering more stuff from Pavel. I'm glad you went into detail on what makes proper form since I have seen, read, and heard of many folks who have hurt themselves by not understanding how to do so.
On your post previous to this video, you mentioned how dynamic the action and video quality the rain makes, and I have to agree. However, your preference of music also perfectly pairs to pump up excitement, too. Excellent work!
Last note, if I wasn't an absolute convert to Vibram Five Finger shoes, I would definitely go with Vivos. I've tried them and they are amazing. I went from New Balance to Merrill to Vibram 5 Fingers on my path to slowly going to barefoot. Folks who suddenly switch find foot problems and swear barefoot is bullshit, but they are rushing the process. I think the Vivos would both accelerate the process but do so safely.
Thanks for another high-quality, informative, entertaining video. Have a peaceful evening!
I forgot to add I like to do regular and Reverse Forearm Curls with my forearms on my thighs while squatting with my back against the wall. This provides stability and can be done against a tree or fence, too.
I’ve owned multiple pairs of Merrel’s and every single one of them have fallen apart within a year. They are shit shoes and I’d recommend looking elsewhere for barefoot products.
I'm mostly using kettlebells for lower-body work these days: pull-over deck squats, static lunges, goodmornings, and swings. Upper-body work is centered around basic planche and front lever training.
Its remarkable at how many exercises that benefit the body you can do with just kettlebells or dumbells too..
I do KB swings and am working on the KB Cossack Squat but my hams are so tight i can barely do them full range with no resistance at all. small steps! I'd love to get that Mark Wildman adjustable KB but it's pretty pricey. Great video, yes more on other KB exercises! everything you put out here is top notch and super-helpful!
I love how versatile kettlebells are. You can do so many different exercises and really hit all muscle groups effectively. Great video!
The cosack squat had me cramping like crazy in my hips, love it.
Preach it buddy! Kettlebells are the ultimate tool for GPP (general physical preparedness). Great videos.
Excellent, thank you. Always an inspiration for new sessions.
Great to see this vid today, I love my KBs and use them mixed in with my DBs and BB training!
Just started teaching my mom the basic movements last night. She’s done yoga for a couple years, but as a special needs teacher she spends a lot of time sitting. Kettlebells are wonderful for strengthening that lower back and core region and restoring pain free movement. Side note, I highly recommend competition style kettlebells because they’re a consistent size and no matter the weight, it requires no form altering
Agree on the completion KBs. I do hard style, but with competition KBs. Hard style KB's get too large handles at heavier weights.
I got the Mark Wlidman adjustable competition size KB from Bells of Steel, and wish I could afford a second one for dbl KB work.
@@Frennemydistinction I had to save up for 2 of them. They’re expensive but worth every penny. I do wish bells of steel would make a sleeve for them so I didn’t mess up their clean paint job
Big up for showcasing the kettlebell for improving athletic performance! However, leaving out the two best kettlebell exercises - the Turkish getup and the kettlebell snatch - is downright criminal. I once did a training block with just those two exercises for 16 weeks, no other implement, not other main training exercise other than maybe sets of sprints on weekends, and my athleticism was through the roof. I’m a Jiu Jitsu guy so I could clearly see the translation on the mats. Don’t know if they were excluded to make this more beginner friendly but you can’t mention the kettlebell without those two amazing exercises.
Those are great, thanks for the vid. I would like to add that, for really out of shape people who wants to get started in their fitness journey but suffer from shoulders, elbows and back pain from bad postures or prolonged hours working at a desk, ¸that doing push-presses holding a single kettlebell by the horns is absolutely incredible when it comes to obtain massive conditioning improvement FAST with barely more than 2 minutes of training a day. 2 sets of 25 reps is all that is needed per day to develop sufficient core, arms, legs strength and enough conditioning to move forward with being able to hold proper forms for more advanced techniques. I just don't know anything better to shake the rust off and get started in the right direction.
Great video. Impossible to train without kettlebells. I do calesthenics, use rings and wall bars but some drills with kettlebells are a must every day. These days I am also experimenting with some juggling. Good stuff.
As I get older, I find that I really enjoy doing swings supersetted with goblet squats after. It's great for cardio, too! Halos and upright rows are probably the extent of upper body that I do with a kettlebell- I would much rather do dips, rows, and pull-ups for that.
Nice! I got myself a KB for my bday, they're awesome
Kettlebells get you caveman strength you say? I'm in...
Dumbbells too, just a bit more awkward lol. 🍻
What’s your feedback ?
I'm in to let's go
Ugh
Lol I like how that's enough of a reason for all of us
Your videos are great,
Informative with no fluff.
Even with the ads.
Yes! Kettlebells are having a comeback. My favourite would be Turkish get up and deadbug to pullover holding one kettlebell in both hands. All kinds of swings of course I love too!
Hell yeah. TGU is an awesome one. Not that complex because not ballistic, but *many* steps to remember. Since it's a grind movement, many of the positions can be held isometrically, so you can take your time.
I just got into Indian clubs and wanna add kettlebells to the mix too. I’d happily watch a part 2 with those other exercises you mentioned at the end
Favorite kettlebell move is clean and press. Or just walking around with them, sometimes in rack position and sometimes by my sides (farmers walks). And suitcase deadlift is good too. I love kettlebells.
Bottoms up kb press is a great kb only exercise that massively helps stabilize the shoulders
KB bottom up press. Did wonders for my shoulders.
Nice video and a good description of these kettlebell exercises. I appreciate your honesty about when kettlebells might not be the best tool for a particular exercise. The halo performed with kettlebells is a good exercise, but when I am in the gym, I prefer using a plate. I use 35 and 45 pound plates and do a motion that’s pretty much the same as you would use with a kettlebell, but it seems a bit easier on my elbows.
I also find suitcase carries, i.e., carrying a load in one hand, easier with a kettlebell than with a dumbbell. In this case, using a kettlebell seems to be easier on my elbows.
Thanks for your post, I love kettleball movements and great sponsor you have ! Big Vivo fan
I like this more chilled form if video. Nice and detailed. Don't get me wrong, I love the passionate fast laced vids too - but interspersing them with ones more like this gives some good variety.
Love kettlebells in a workout, some of favourite exercises there. Just missing the cross-body C&P!
Another great video. Thank you for all the effort.
Excellent video, as usual and perfect timing. I just purchased two 24kg kettlebells. Thanks
Literally followed along with a Kettle Bell. I love this. Giant Bioneer fan🤘⚡️
You sir just earned a subscriber for life.
Amazing video.
This channel is amazing
This was perfect and really easy to follow for a beginner like me, thanks 😊✌🏾💜🕉
Your separate single leg RDL video is great too, particularly where you edit and comment on opportunities to self-evaluate and improve.
Big fan of the kettlebells, I'm just looking for overall strength and cardio training and kettlebells seem like a best choice. Low impact and most bang for your buck.
Thank you Bioneer! Love your channel. Some exercises I also like besides the ones mentioned are the Gorilla Rows, KB clean and jerk, KB suitcase deadlift. Keep up the great work!
just got my first kettlebell. Gonna try these, thanks 👍
Thanks for the workout! I love the kettlebell and I plan on using your routine.
Great video mate, love kettlebell workouts
Your awesome brings me the memory of my all time favourite new balance trail minimus. What got me into barefoot training. The orange ones
Nice video and some good exercises to add to my strength and mobility workouts for BJJ. Thanks!
will try these tomorrow after work. thanks
Yeah I definitely want that second video
I usually do an overhead press or clean and press for push. I supplement that with dips or pushups to add horizontal pressing function, but the C&P remains my main push exercise
I love kettlebell workouts and I'm glad I found your channel!
Awesome video, straight to the point with clear instructions and tips. Thank you! 💫
Great stuff good sir! I need to get me some kettles. Currently been using dumbbells. Got a bunch of em, and they've done great by me, but I wanna try these, and dumbbells are a little awkward for a few of them. Big thank you🍻
I've been getting into kettlebell workouts recently. I'm a big fan of single leg RDL with a row
Thank you for this great video. Your form looks great to me.
This is why The Bioneer is the best fitness channel on the tube 💯👌🏼 thank you
After doing all sorts of exercise modalities for 40 years, imho and based on my experience of returning to old school high intensity training after a break of lifting heavy weights (of 20 years) cos my body felt really sore, I can say that ive somehow made the best gains after a year of HIT. Quite a bit of negative only sets. One or two sessions a week, about 10 to 14 sets, generally one set per exercise, never 2 of the same exercise in a row. Very hard routine. IF you can fo it with minimum rest it's also great cardio (i need to focus on this). This has gotten me the best size and strength improvement in less than a year ever. Drug free. I basically tried to do the sessions from the Colorado Experiment ( but not 3 x per week). I'm sure my intensity was less than Casey's, but im a 56 yo bloke. I've had much better results over the last year than I ever did with k-bells.
That is all i was doing, but you can/should do also other skill work for sport etc.
Great Video man love your channel love your methods of keeping things simple yet complex... Thanks again...
Also seems like are you using a blackmagic camera for this video ? just guessing on the Green color of the video ?
Kettlebells are tailor made for compound movements! Genius invention
i added an extra day on my PPL split to do some conditioning training, the backbone of it is a KB swing EMOM. Loved the video and will implement some of the exercises in my own program, thanks a lot. Just gotta fix my clean and press form, my forearms would appreciate that haha
Love your whole exercise philosophy. Thanks for this!
It would be nice to hear your take on methods of conditioning the hands so that in the event they have to be used in a fight the small bones don't break or fracture.
awesome video, great shooting and clear instructions - all that I need and normally lacking in a kettlebell clips. Thank a ton, and keep creating great content!
I've recently gotten into pushups again. I'm starting to notice real progress and have been thinking of adding in something like a kettlebell. I think you've convinced be bro.
Thanks!
Thank you so much! 🙏🏻
Love your content. I would love to see the extras you mentioned at the end of the video...please?
Dude your abs compressing and relaxing as you breathe is awesome, fitness goals right there. 2:25
Well conveyed, personable, clearly explained... I'll watch more of your videos, guaranteed. Sporty greetings from Germany, André
The longer I train the more and the more your content I'm watching I also realize how tbh dumb "regular" weight lifting for most of us (not being professional athletes folks) is. I think I was "cool" by not using machines and only was focusing on free weights and bodyweight movements, but missed at the same time so much in regards to KBs.
There's so much that we have to do with our bodies to keep them young and functional and we're also so time deficient (speaking as a father and business owner), so I feel like going into KBs will solve lot of potential issues down the road - balance, core work, strength, endurance, conditioning etc. etc.
Of course don't get me wrong, regular weight lifting still can give you a base and it's a great way to get into fitness, but I guess I need something more functional...maybe even "super" functional... ;)
Appreciate you letting the video run a bit longer to see you straining to failure with heavier breathing that are critically important for hypertrophy.
Dan John armour building complex is a fantastic movement. I make sure to do it once a week as a EMOM.
If someone was to do that and only that I feel there is a lot worse they could be doing.
If someone works up to doing the ABC with anything above double 24s they are going to be ok at most of what life can throw at them.
Nice, I defo could use part 2!
I've tried this now for the first time with my wifes 6kg kettlebell and I'm in awe as to how fun it is. Definetely going to buy heavier ones tomorrow asap👍
The kettlebell halo alone has drastically reshaped my upper body, especially my shoulders, chest, and back.
The kettlebell halo is one of my favorite exercises for overall shoulder health. When I use with my clients they normally remark how much they like the stretch they feel initially. Just be careful to start light and gradually progress heavier as you become more familiar with the movement.
God bless you brother. Great video, great motivation!
Kettle bells during covid is how I lost 60 lbs. I stand by kettle bells as a great training tool.
Love KBs. Started training with them years ago and haven't ever looked back.
My cued for KB swing quiz:::
Loading up for you KB swing feels as if you are about to jump;
A) As ‘FAR’ as you can
B) As ‘HIGH’ as you can
Great video keep it up you're doing amazing things 😁👍