► FREE E-Book - www.lebestark.ch/startseite-english/kettlebell-code-e-book/ ► Kettlebell Plus for $1 - www.lebestark.ch/startseite-english/become-a-kettlebell-ninja-lebe-stark-bundle-subscription/ ► 10% Off ProKettlebell - prokettlebell.com/online-store?aff=37 (Use code "LEBESTARK" at checkout) Today, we're diving into the only eight exercises men over 40 need for functional fitness. Functional fitness is essential, especially as we age. It helps us stay strong, agile, and healthy. So, here are the top eight exercises that every man over 40 should include in their workout routine. Kettlebell Swing First up, the kettlebell swing. This full-body exercise is fantastic for building power and endurance. Focus on driving your hips forward and pushing your feet into the floor. Imagine squashing fruit below your feet. Push Up Next, the push up. It's a classic for a reason. Push ups strengthen your chest, shoulders, and triceps while engaging your core. Goblet Squat The goblet squat is perfect for building lower body strength. Hold a kettlebell or dumbbell close to your chest and squat down, keeping your chest up and knees out. Pull Up Pull ups are excellent for building upper body strength. Grip the bar, pull yourself up until your chin is above the bar, then lower yourself back down with control. Dips Dips are great for targeting the triceps, chest, and shoulders. Lower yourself until your elbows are at a 90-degree angle, then push back up. Clean & Press The clean and press is a powerhouse move that works multiple muscle groups. Clean the weight to your hips, then press it overhead. Snatch The snatch is an advanced exercise that trains every muscle group in your body. Lift the weight from the ground to overhead in one fluid motion. Carries Finally, carries are fantastic for core stability and grip strength. Grab a heavy weight in each hand and walk a set distance or for a set time.
To me the classics are: 1.) Push Up 2.) Sit Up 3.) Pull Up 4.) Dip 5.) Squat 6.) Planks 7.) Calf raises 8.) Cardio you will actually do/like - eg bike, run, swim, skate
Honestly the missing gap in my functional fitness was curls. I'm bot 40 yet, but in my 30s with two young kids, my arms are my weakpoint when carrying both of them. Carrying a car seat is much more like a curl than a deadlift. And pullups weren't enough. Now I curl more, carrying kids is easier.
@@davidfillary couldn’t agree more. Bicep/hammer curls are criminally underrated for functional strength, especially when you maximize the time under tension. The Bioneer made a whole video about it on youtube
We often carries stuff like that in the real world. Do carries holding the implement in the middle position of a curl. Brooks Kubik just put out a program in his email trips built around this idea.
Nice exercices. I would add running, climbing and swimming for purpose. Not sure Pavel would be ok with your swing form but if you dont hurt yourself it is maybe ok Keep up!
An excellent selection of exercises Gregory 👍 I’m curious - is your heel lift during the swing a conscious movement or is it something that just happens naturally?
Dips and Bench pressing hurts my right peck. I do not know why. Push ups work, so maybe it is wrong technique. All Kind of overhead presses do not hurt in anyway... beside this... great content ❤
First, love your content! So, I have competed in Kettle bell sport, I pretty much only do the KB body weight. I do the basics. Swing, snatch and long cycle. I have a solid core. Now, do I need those rotational movements specifically? I feel like I don’t, but they do look cool. Am I indirectly engaging the rotational muscles with the basic lifts?
I might be wrong but I will give it a go. Cardio is a general term to describe aerobic capacity. It might be at high intensities, which would test your VO2 max. That is how much oxygen you can process before going anaerobic, and a good test to see how you are doing with this would be something like a 5km run time trial. A higher intensity than this would push you into an anaerobic effort, which generally speaking does not fall under "cardio" and falls under something else, dependent, often dependent on the sport. Endurance, in my mind, is aerobic fitness at a lower intensity level, where the challenge is not maintaining the same speed / power, but simply to keep going. So in terms of running, for example, you can develop endurance by running longer and longer distances, as opposed to running the same relatively short distance (eg 5km) faster and faster. I am not sure on how KB training develops endurance, unless you are doing literally hours of repetitions. This is just my take - I may be wrong.
Coach, love the list but no mention of deadlifts?! How can left it out?! I did deadlifts even when I was running with my two daughters when they were young on a double stroller going up the stairs, lifting the rig one step at a time. Sorry; we’ll go amiss if we don’t mention deadlifts. (Ret. Army SSG in his mid 50’s here, who still completes the ACFT at >80 for every event).
► FREE E-Book - www.lebestark.ch/startseite-english/kettlebell-code-e-book/
► Kettlebell Plus for $1 - www.lebestark.ch/startseite-english/become-a-kettlebell-ninja-lebe-stark-bundle-subscription/
► 10% Off ProKettlebell - prokettlebell.com/online-store?aff=37 (Use code "LEBESTARK" at checkout)
Today, we're diving into the only eight exercises men over 40 need for functional fitness. Functional fitness is essential, especially as we age. It helps us stay strong, agile, and healthy.
So, here are the top eight exercises that every man over 40 should include in their workout routine.
Kettlebell Swing
First up, the kettlebell swing. This full-body exercise is fantastic for building power and endurance. Focus on driving your hips forward and pushing your feet into the floor. Imagine squashing fruit below your feet.
Push Up
Next, the push up. It's a classic for a reason. Push ups strengthen your chest, shoulders, and triceps while engaging your core.
Goblet Squat
The goblet squat is perfect for building lower body strength. Hold a kettlebell or dumbbell close to your chest and squat down, keeping your chest up and knees out.
Pull Up
Pull ups are excellent for building upper body strength. Grip the bar, pull yourself up until your chin is above the bar, then lower yourself back down with control.
Dips
Dips are great for targeting the triceps, chest, and shoulders. Lower yourself until your elbows are at a 90-degree angle, then push back up.
Clean & Press
The clean and press is a powerhouse move that works multiple muscle groups. Clean the weight to your hips, then press it overhead.
Snatch
The snatch is an advanced exercise that trains every muscle group in your body. Lift the weight from the ground to overhead in one fluid motion.
Carries
Finally, carries are fantastic for core stability and grip strength. Grab a heavy weight in each hand and walk a set distance or for a set time.
Thank you for sharing...I really appreciate it. Do you have a program I can follow based on these 8 exercises?
@@lebe-stark Why do you do pushups,wide legged? Closer your legs are to each other,more stabilizing muscle gets used!
To me the classics are:
1.) Push Up
2.) Sit Up
3.) Pull Up
4.) Dip
5.) Squat
6.) Planks
7.) Calf raises
8.) Cardio you will actually do/like - eg bike, run, swim, skate
Basically the core of my workout regimen. Plus som mace swings, club mills, L-sits and deadball exercises.
Excellent toolbox, Chiburi.
Honestly the missing gap in my functional fitness was curls. I'm bot 40 yet, but in my 30s with two young kids, my arms are my weakpoint when carrying both of them. Carrying a car seat is much more like a curl than a deadlift. And pullups weren't enough. Now I curl more, carrying kids is easier.
@@davidfillary couldn’t agree more. Bicep/hammer curls are criminally underrated for functional strength, especially when you maximize the time under tension. The Bioneer made a whole video about it on youtube
As a fellow father, i approve this message
We often carries stuff like that in the real world. Do carries holding the implement in the middle position of a curl. Brooks Kubik just put out a program in his email trips built around this idea.
I recommend you try club swings. Look it up. Your arms become beastly.
Functional fitness.
Functional strength.
Functional speed.
Functional power.
Functional endurance.
Train hard. Train right. Train smart.
Eat right. Rest right. Get results.
Keep on rockin'! 🤘🔥🤘
Good list! Mines would be swing, snatch, clean and press, clean and jerk, rack squat, pull ups, dips, and renegade row.
🙏🏻 both G&A ❤👏🏻 questions, please:
Rep range suggested for each?
Sets?
Much appreciated as always
Love this...... follow along routine?
Nice Video. Would add some swimming, running/ jogging and its perfect for me
Do it!
squat, pull, push, carry.
The Kettlebell Dips are a great tip i'm going to introduce into my workouts!
Welcome to Ireland! Really enjoyable vlog. The department of transport and tourism board will be delighted!!
Absofuckinlutly agree 👍 if you have only kettlebels
Nice exercices. I would add running, climbing and swimming for purpose.
Not sure Pavel would be ok with your swing form but if you dont hurt yourself it is maybe ok
Keep up!
great content. love how the music fades in and out!!!!
A keen eye for details, brother! Appreciate it!
Great video
Yes indeed, these all are great exercises
Great information.
An excellent selection of exercises Gregory 👍 I’m curious - is your heel lift during the swing a conscious movement or is it something that just happens naturally?
Both!
I don't you guys, but love you and your content. Keep it up.
Much appreciated!
Forgot to put out the program for these exercises
I was expecting to see something from deadlift family as well in ur list.
kettlebell swing is a deadlift alternative.
What frequency & set/rep range would you recommend?
Dips and Bench pressing hurts my right peck. I do not know why. Push ups work, so maybe it is wrong technique. All Kind of overhead presses do not hurt in anyway... beside this... great content ❤
Same here...dips with the grip close to the body works. As wider it gets, the more it hurts
First, love your content! So, I have competed in Kettle bell sport, I pretty much only do the KB body weight. I do the basics. Swing, snatch and long cycle. I have a solid core. Now, do I need those rotational movements specifically? I feel like I don’t, but they do look cool. Am I indirectly engaging the rotational muscles with the basic lifts?
Great job keeping it simple G and A!
or simply do pull ups, dips and squats. 3 exercises are enough and focusing on good form is challenging for years.
English is not my first language.
Can someone explain me the difference between endurance and cardio?
I might be wrong but I will give it a go.
Cardio is a general term to describe aerobic capacity. It might be at high intensities, which would test your VO2 max. That is how much oxygen you can process before going anaerobic, and a good test to see how you are doing with this would be something like a 5km run time trial.
A higher intensity than this would push you into an anaerobic effort, which generally speaking does not fall under "cardio" and falls under something else, dependent, often dependent on the sport.
Endurance, in my mind, is aerobic fitness at a lower intensity level, where the challenge is not maintaining the same speed / power, but simply to keep going. So in terms of running, for example, you can develop endurance by running longer and longer distances, as opposed to running the same relatively short distance (eg 5km) faster and faster.
I am not sure on how KB training develops endurance, unless you are doing literally hours of repetitions.
This is just my take - I may be wrong.
The thumbnail is giving me The Rock vibes. 🤨😄
Would you say TGUs are not that necessary then?
XRP to the moon.. LFG!
Coach, love the list but no mention of deadlifts?! How can left it out?! I did deadlifts even when I was running with my two daughters when they were young on a double stroller going up the stairs, lifting the rig one step at a time. Sorry; we’ll go amiss if we don’t mention deadlifts. (Ret. Army SSG in his mid 50’s here, who still completes the ACFT at >80 for every event).
Swings are part of the deadlift (hinge) family.
Is there non functional fitness? So if I use machines to build muscle it won’t work?
That KB swings arent looking good. There is no hip hinge, your weight in the second clip is on your toes…
Machst du keine Video mehr auf deutsch??
Seit 7 Jahre nicht mehr
@@lebe-stark uiiiiii. Schade. Ihr seit super.
Hmm I do kettelbell for more then 10y and I learn from Russians ....
you need to squat a little bit when you do swing!
Where is jason statham 😂😂😂???
❤
No Turkish get-up?
No. This Get Up is massively overrated and doesn't stand a chance against the ones I've mentioned in the video.
The snatch is not correct cause you are doing an one hand american swing.
I see that this should be for men only. Women look terrible after such training. this is going overboard
Women look AWESOME after doing these exercises. 🙏
Great video