Outside Swing - a Kettlebell and Heavy Club exercise for the abs and hamstrings
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- Опубліковано 1 лип 2020
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What workout gear do you use?
- Kettlebells: kettlebellkings.com/#_l_8t
- Heavy Clubs: amzn.to/2ks1FOJ
- Steel Mace: onnit.sjv.io/SteelMace
- HydroCore Bag: onnit.sjv.io/HydroCoreBag
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(Wild)man, I want to thank you for uploading these videos almost daily through the lockdown. I've gotten into the best shape of my adult life, with more strength, better posture and more endurance than I've had since I was 19 by training with Kettlebell mainly with your "training logic".
Thank you for the way you breakdown the exercises and how they all link together. I have watched so different tutorial videos and there is something special about yours. You some how focus only on the important parts of the movement and emphasise the same things again and again. Great reinforcement and it's given me heaps of confidence in the 5 core movements (haven't started snatches yet, 3 months in). They're also 'not flashy' and I mean that in the best way man. You're humble about the way you present this stuff and you're not trying to get us to do anything except to "DO IT MORE BETTER" 😂. Love it.
Is there any way I can support you? A tip, perhaps, if it's not too crass? Or is there merch I can buy that would support you, to show my appreciation for the kind of abstract mentor you've been.
Again, thank you man.
@EnemyOfEldar - merch is under each video on youtube, try desktop, instead phone/tablet to see them support
also during live streams you can send money 'stickers' or 'top' messages to support
I was scared of the snatches at first too - but they're not as bad as you think they'll be. When I finally tried them, I started light. I have 2 kettlebells - a 20lb I bought years ago and a 35 lb I jumped to when the 20 was getting way too easy. I tried the snatches with the 20 and found them to be too easy with that, so I jumped to the 35 and didn't struggle. They're a little tougher on the hands at first than the other moves can be - 3 sets isn't too bad, but when I push to a 4th set I feel it. Give it a try and start light to get the feel for it. I prefer snatches to high pulls as I always feel like I'm going to wander from my line on the high pull and knock my teeth out.
My sentiments exactly 💯 👌 👏
@@shaungregory1827 Thanks for the advice dude! I have a 14kg KB (~31 lb) tried them today, just thinking "right I'm gonna do a clean but all the way up" and boom. Felt really good. So I'm gonna start including them, building on one of the off days! Thanks for the encouragement, well done on your progression as well buddy!
@@EnemyOfEldar Happy to help - stay safe and watch your form to prevent injury.
The narrower stance outside swings look like they could be a mainstay for runners. Learn something every time I watch Mark's videos.
Quotes from MW that got me into different types of training. -”You will look like a greek god with a Herculine physique” -> Kettlebells. -”You will get farm boy strength with muscles everywhere” -> Sandbag. -”You will get warrior Thor arms” -> Heavy Clubs. By the end of this I suspect I will end up looking like Thanos but less purple. Also got me an exercise ball because of ”Sexy maker”. I mean who can resist that?!
I've found MW's tips incredibly helpful - and the down to earth manner he presents things with links to real life are great. As a complete novice to Kettlebell training before stumbling across his page, I watched and re-watched several videos making sure I had the form and technique nailed down. MW helped tremendously with that - even to the point of breaking the basic movements down to the basic steps to get to the basic movements.
After starting as a complete KB novice, I've since increased the weight of my KB and am now looking to make another jump in weight. I've also bought a club (although given COVID I couldn't find the one I wanted so had to go lighter) and I've bought a Mace.
I now feel like my training has evolved from exercise to WARRIOR TRAINING - so hopefully I'll be a Greek god soon. I didn't get the ball, however, as my sexy maker can't be too sexy.
Thanks Mark! Everyday a new variation with kettlebell! It's phenomenal
Clear concise instruction. To the point. I like it.
Great form descriptions!
Excellent!
Thank you so much. Your description for technique is awesome and I truly appreciate your attention to detail.
Thank you for always reminding us on proper alignment
Great content here, as always!
You're too awesome mark
Definitely appreciate this video.
Great video. Thx.
Very cool Mark ,thank you!
Once again: very much appreciated vid. Thanks!
Thank you
Just when I was thinking I wasn't in the mood to do my exercises when I finish work.you upload a video that makes me want to go home and pick the kettlebell up:)
Same boat. Was looking for motivation. Got something new to try.
Great content as always! I'll try adding this on "swing days" this week.
Hi Mark, are you planning on putting out a series about different kinds of cooldown and stretching as well? Thanks so much for all the great content you're putting out! As someone who already had a couple of years of training experience in the gym, your channel really helped out with giving a direction to my training instead of going to the gym without a purpose. Bought and used only 2 weights of KB's when the gyms here in Holland were closed. Since the 1st of July the gyms are open again and I'm noticing more strenght and better translatable technique in some of my barbell lifts as well. Your channel is changing lifes for the better!
For some reason, the kettlebell swing is most comfortable outside the legs than it is between the legs (which is indisputably the more popular version).
My programming notebook is getting thicker by the day! Thanks Mark
That club is a good weapon!
Really would like to see your take on uppercut training with a kettlebell.
check today for first installment
Thanks a lot for your content. I especially love your fight funcitionality.
You spoke of Uppercut-swings. That sounds very tasty.
I have dancers hip (/bad external hip rotation). I feel like normal swings are already helping but would you possibly know any other excersises for that?
Greetings from Germany, have a nice day :)
@Mark Wildman,
That's interesting variation Mark.
Off late I have noticed after my heavy club-10kg training day( especially after pendulum / inside-outside circles) , my plam and fingers gets sored next day. I feel the stress in fingers.
Does it normal or am I gripping it incorrectly?
I've hilariously fallen down many times.
Hilarious for people watching anyway...
Yay! Juggling!
Hey Mark. Apologies for perhaps misspelling kettlebell. I think that I may have used “dd” instead of “tt” for keTTlebell. Question about KB flows? Heavy club flows? Doing flows in a interval set?
Is it a good idea to practise this with light kettlebells into a bottoms up clean? I don't have acces yet to the same weight of clubbells to practise the bottom portion of the clubbell swipe.
Just my cup of tea, especially as I include “your” suitcase swings in most workouts and am now ‘upping’ the weight. Could the outside swing be adapted to a snatch?
Yes
Thanks
Proposal:
new title for your T-shirts:
"Knowledge
Humor
Peace"
and
"Going
from
wild
to
wise"
Be well
I know it’s very basic question, but would you be so kind to explain and elaborate a little on that breathing method you do during the exercises? Sorry, if it might have been already explained in some other parts.
I’m cycling through two different types of breathing. In these outside videos. 1) inhale bottom / exhale top 2) exhale bottom / exhale top/ inhale between. There are breathing videos on the channel. Let me know if they answer your questions
I’ll look them up, and will do, if any..., Thank you very much.
Hi Mark i often use the double kettlebell outside swing as an exercise in my training sessions. And with double kettlebells i teach people (as well as do it that way myself) to swing with the same posture you mention and the same skiing cues, but with a wide to narrow swing pattern, wide at the bottom position narrow in front of the torso in the top position as I believe this is a more natural path for the shoulder joint.
What's your take on that?
Seems to me like it would equate in an inefficient use of energy. Widening and narrowing from top to bottom wouldn’t add any kind of benefit so it would just be extra unneeded movement. I’ve always done outside swings, one handed and double, the way that Mark explains here even before I was taught it (I started doing it with Indian clubs) and naturally my body would take the stance and positioning that Mark explains here.
That is my two cents, but I myself have never tried your way, Have you found any benefits to swinging from wide to narrow as you explain? How did you arrive at this teaching method for the outside swing?
Hi Mark, I was wondering about the position of the 'parked' Kettlebells in this version. In the double handed swing I was told to imagine a triangle between the two feet and the k-bell. Is there a general rule of where the side swing bell should be parked?
if you are standing on train tracks. the kb sits outside the track with its edge to the track edge
Hi! when it comes to the double kettlebell swing, what are the pros and cons of doing the swing to the outside of the leg compared to the inside?
Joint angle determines muscle firing.
Can I work my biceps more simply trying to move the kb up instead of moving it forward?
Love the videos, Mark - keep them coming. Have you ever tried the adjustable Kettlebell by Kettlebell Kings? Built like a competition kettlebell in size/shape/handle and is adjustable from 12kg - 32kg. I watched some reviews about it and like the look - just wondered if you'd looked at it/tested it.
Iron Master do them as well, you can use the weights with Kettlebell, Dumbbell or Bar - not seen the kb kings ones but the ironmaster are sort of square so I guess be okay for certain things like swings where only contact is the handle but I would not like to use them where the bell part comes in contact with the body (e.g. GTU on forearm, clean on body and forearm etc)
@@LogicProX I'd seen a few like that and wasn't crazy on the look of them as they looked like they'd only work for certain movements due to the way they are made. Some look like they'd be really cumbersome with cleans. Many look completely useless for swinging because they are open in the bottom. Several looked like the fitting holding the plates in was plastic - so again, useless. The KB Kings one looks just like a competition KB and the weights are fed over an internal rod, they have a nut that tightens beneath them - and then the bottom of the bell is snapped in place and locked in with a bolt. Looked well put together and functional for all movements - just wondered if anyone had tried one as they cost about $250 and that's a big outlay if they're useless.
@@shaungregory1827 Just had a look and actually they do look like competition KBs. Be interesting to see how well balanced they are etc. certainly cheaper and space saving than buying more than 3 or 4 individuals
@@LogicProX I'm wondering if the join between the 2 halves leaves a raised edge or is fairly smooth. Can't do some of my moves if there's a raised or sharp edge ad I'll take the skin off my arms.
I’ll see if I can get some
Hey Mark, what are your thoughts on yoga? Is it a good use of one's time?
I started with Yoga before getting into Kettlebells - and I still use Yoga now and love it. I do DDP Yoga - much more fun having a loud wrestler yelling at me than somebody who's all zen giving instruction.
I primarily use Yoga now more as a "recovery" - which actually allows me to work out on something every day of the week without feeling beaten up, sore, etc. I typically use Kettlebells, Clubbells or Macebells on Monday, Wednesday and Friday. I do DDP Yoga on Tuesday, Thursday and Saturday - Sunday used to be the day I'd spend an hour or so punching/kicking my double end bag, but I finally burst the bladder in it and haven't replaced it yet - so now I use Sunday as a Pick-Em day. Some weeks it's more Yoga, some weeks it's an additional "bell day" and other weeks its more "traditional" weight training (although since getting into the various types of bells I find traditional weight training extremely boring).
With regard to the Yoga - I love the way it helps me work through the normal aches and pains of weight/strength training. The DDP Yoga programs give a good cardio workout alongside flexibility and even strength training. With the schedule I noted above - I'm often starting to feel muscle aches by the time I get home from work on a Tuesday (after back-to-back weight/strength training). Tuesday Yoga really stretches everything back out and those aches and pains completely go away and I feel refreshed, so that when Wednesday roles around I can push myself through more bell related exercises.
It’s good stuff if you have a good program. Check out the flowshala kinesiology yoga. Definitely the absolute best program I’ve ever seen
@@MarkWildman thanks for the rec, I'll check it out!
I've also been using the Down Dog app, which is very customizable, and cheap ($8/mo.)
Guess what exercise I'll add to my routine from now on?
Barbell Shrugs?
Thanks, good video BigSexy.
Grip the ice cream cone... check :)
I assume if you can do it with 1 KB you can do it with 2
Calm down video please!