► Free "Kettlebell Code" E-Book - www.lebestark.ch/startseite-english/kettlebell-code-e-book/ In this follow-along kettlebell workout, we take beginners through their first steps with kettlebell training. A simple workout formula that we have been using for years with our clients will get you started in no time!
I just turned 50. And I can feel my strength fading. I just started this the day after thanksgiving and I feel great after this. I’m sure I’ll be sore tomorrow. Thank you for this. This is only the beginning😊
@@BulldogElf1 i am 31 but i feel just as old. starting now and hope you are still active. if you rest you rust. stay active and have a nice day buddy. greetings from switzerland.
I really like the movement selection and the cool down. I’m just going to say, this isn’t only a “beginner” workout. It would also be an excellent choice for a deloading phase, or a day when you just need your training to energize you instead of fatigue you.
Thank you for the tips. As a first time kettlebell user and having just completed over a year of chemotherapy this video is helping me a ton. I've always tried to stay fit not fat this video is extreme. As someone else mentioned, 15 minutes sounds easy but that was a series workout with a 15lb kettlebell
Just got back from a year in Japan and moved in with my mom again for the time being and she has an 8kg kettlebell...this channel popped up in my recommended videos at the perfect time :D
My very first Kettle Bell workout! It was awesome! I made it all the way through but struggled with control at times. But, I know I'll do better tomorrow! Thank you for the Beginner class and the thoughtful tips! 🤗 💪
Moved to Europe and don't have a good gym in ~1h proximity, decided to just get kettlebell and roll with it + body weight exercises for now... Great video, just what I looked for :)
I started kettlebell today, with this workout. My muscles and cardio are worn out, but my joints are all fine! I'm flat feeted, and I used a little step to help me align the knees properly. Thank you for this awesome content!
So glad I tried this as I thought it was for the guys only! Just starting kettlebell workouts and I loved it! Appreciate your instructions! Thank you 🙏🙏🙏
Thanks, this was great, I couldn't do my usual workouts today, because my hayfever yesterday was brutal, I'm still suffering now having not been outside for about 13 hours, so I'm not recovered enough from yesterday's workout, but this has got a good sweat going. I feel like I could've done more, but I'm just pleased I haven't taken the day off honestly.
I really love kettlebell exercises. I’m so glad I found your channel and it showed me the proper way to execute the moves. I sure will try these moves at home first before I try this in the gym .
Thank you for the great content. Was looking for some legit kettlebell exercises and i love you approach and the es t you do the exercises along so it can feel like I’m in a real gym session rathan than just get a few superficial exercise names and be done with it.
great video, still fun to do even though i've been swinging kettlebells for years now. great selection and a good time. i hope a lot of people see this and are inspired to try it out.
I'm loving how the channel grows! One of the best KB content on YT, hands down. Always appreciate your insights, reasoning and explanation of every exercise! Keep it up Gregory!! On a side note, do you have any eventual ETA on next kettlebells delivery?
I just did this workout, Im still shaking as I type this...Never touched a kettlebell in my life until yesterday when I bought two. one for me and one for my wife. Im 52 and pretty out of shape but have dense muscles from genetics I guess and being athletic till I hit 50 and just sort of gave up. Im 52 now and have cardiac issues but nothing too serious. This workout was perfect for me. Im using a 20 lber - 10 kilo? and it kicked my butt but I kept up. Didnt feel comfortable with one armed swings so used both hands and did an extra 20 swings at the end. Im really looking forward to the next workout. Ill do this one fr a while to get my chops up! Thank you for this!
Feedback like this is exactly the reason why we do this! Stick to kettlebells, brother! It’ll give you a second wind you’ve never experienced before. 🔥💪
@@lebe-stark Ive always hated working out. I used to run and have completed some 10Ks in good time for a guy who was in his 40's then boom...life. But Im learnng to make working out a part of my life and kettlebells are so simple and effective how can you say no? Im a fan!
Thanks for this video! Ive been unable to train at all for 6 months. Just finished this routine for the 5th time. Out of breath and sweating but im able to follow along and dont get sore like i did the first 2 times for a couple of days.
Hi LS, you are a good trainer and teacher. I found your UA-cam sit in search for good workouts. Well bang!!! there you are. Now this is my 3rd day using this video, so I can learn your swings. It has been good and fun traning. Thank you for your service. I will recommend your videos for sure. Blessings.
Pretty new to kettlebells and i really liked this, thanks! I was a medic in the Army until i destroyed my ankle. Had to get out and get really fat, like gained 150+. Ive lost about 90 of it but have been struggling to get back into working out again.
Gregory! I love this workout! I’m beginning again with kettlebells after recovering from surgery last year and this is just perfect. It’s the right kind of challenge for me now. I can’t wait to get back to it. Your channel keeps growing and I have been with you since the early pandemic days. Glad to see your channel take off! ❤ great stuff! Keep at it!!!
Love your 15 min beginner workouts. I follow you. 3 x a week. I signed up for your kettle bell challenge too. But I find it boring to follow. As a beginner and non e excises new to weights training, I need a fast but effective workout that is not boring after repeated sessions. Following you is mouth more motivating and interestingly
Vielen Dank für das Workout....angenehm, motivierend und anstrengend. Was will man mehr? Im Moment habe ich nur eine Kettlebell von 6Kg, aber das reicht auch (bei den Swings aud die Arme achten). Lange wird es nicht dauern und ich bestell mir bei Euch eine 12kg. ❤
I've been this workout pretty regularly for two or three weeks now. Maybe it's a silly question, but do I just do this workout until I find it too easy? Edit: I forgot to say how much I appreciate this info. It's great!
When it's too easy, you can add another round, increase the weight or check out another one of Coach Gregory's beginner friendly workouts. If you want a buffet of done-for-you programs, from beginner to advance, check out Kettlebell Plus: www.lebestark.ch/startseite-english/become-a-kettlebell-ninja-lebe-stark-bundle-subscription/
I've wanted to incorporate KBs into my 4-5 day gym splits, but haven't known where to begin. I'd quite like to swap a couple of days of free weights for KBs exclusively. Or maybe completely.
Thank you. I’m over fifty and coming back to training. Please tell me if this workout won’t hurt my lower-back disc herniation. Appreciate it in advance
thanks for this, needed this workout to get back in doing KB after some years. How did you get that timer on your TV like that? What TV App did you use?
I saw a timer on another YT channel. It's called 'Interval Timer' and it's very flexible for whatever you need to time. I like it. It may not be the same one that is used in the video, but it will work for the same purpose.
How days a week would you recommend to do this workout for someone that haven’t trained for a few years. I was thinking about 3 times split over the week
Oh boy! About a year ago I was training 3 times a week in calisthenics and I had a single 20kg bell with with a handle at least 2 inches across which I used occasionally if I wanted to hit the muscles hard and fast with some ballistics. Then I got injured and screwed my back up. 3 herniated discs and a while bunch of nerve damage later... Fast forward a year, I've lost some of the weight I gained and feel more mobile so I followed this vid with my 20kg wide grip bell.. Ok, I never claimed to be smart.. If I am every able to move again, I think I'll go shopping for a normal 16kg or even a 12kg.. For me, this was brutal! (and I loved and hated it equally 😂).
Thanks for the insightful feedback, brother! The kettlebell can be brutal when starting out; but you‘ll get there! The 16 KG sounds like a good investment, however. 💪😁
15 minutes sounds like nothing.. man that killed me.. so if you can make it to 15 min your first time thats great. if your starting out.. the weight should be lower.. until you get the rythm and proper technique
@@mikem4432 yeah, i did this as my first real kb workout this week. i used a 35 lber and nearly killed myself trying to learn proper form while keeping up
Warm-Up is always a good idea and becomes crucial with heavier weights. However, you can also use the first couple of minutes of this routine as a dedicated warm up. Work slowly, take your time, and focus on execution and breathing. - Gregory
great channel in general! one question: just starting out and i notice the crook of my arms while doing the one handed swing (12kg). it feels as if hyperextension of my elbow would happen when i want to swing back together with my hips. is that a common thing and what am i doing wrong?
Just started watching and love your vids. Also just am starting getting into doing kettlebells. I'm 63. I definitely hear your exhales (on that first exercise for instance) but it is really hard to see where you are actually breathing in these movements. Seems like the breathing is very shallow in comparison to the exhales. Am I wrong?
This was fun and not difficult ,but one question though: what if I am not able to perform more than 4 presses with the left arm,while doing much better with the right? It is clearly huge imbalance but what would be your suggestion? go with the lower weighr for presses,or encrease repetitions for a weaker side ,let's say do 4 ,take a pause,do 4 more,and then proceed withn the right side? or waht ? Please kindly advise.Also,how often do uou suggest this combo? every day? on any other day? or less? Please kindly reply. PS.Iam a 64 yy woman with stonger legs and weaker upper body,arms espacially,bat wings and all this :-)Help needed.
i have the same issue as a 31 man, my right arm/shoulder is incredibly more stronger/durable than my left side ( work disadvantages using mainly right side for machines). I tested it long ago with 24kg on my right side felt like nothing, little strain even holding it for a minute (I wasn't really super athletic guy at that time), but 24kg for my left side 30s and I'm dying inside with my forearms just screaming. What "fixed" my issue ( i still have it as my right side is just more dominant in everyday life, but its less noticeable after years of work) is increasing reps for weaker side like you said. If i do 10 reps which i can do without struggling ( the concept is if you can do 10 but 9-10 is super hard, doing 6-7 is better because your technique, strength and repetitions are still there, just now you're not dying inside by doing those 9-10, can add one set on top), i add 3-5 more reps on weaker side trying not to pause for ex. my right side one hand swings 10, my left side swings 13-15 depending how exhausting i would feel if its 3rd or 4th set, for you i would suggest lower the weight and add more reps, as you always want to maintain your technique properly to avoid pain, better stop now instead of doing another 2 reps if halfway you're struggling so much you can barely move anymore (unless you're professional that knows what they're doing), also good mention is if you feel weird and inbalanced/not in control for your weaker side try to do lower reps instead and practice technique first, its one of the common things with dominant arms, my right side i could write a perfect sentence in calligraphy, but my left would struggle holding the tool properly (can hold and write it, but it will look like its written by a doctor, neither you or me would understand it) - no technique, no muscle memory. What you want is focused/targeted activation in the weak part of your body instead of your stronger side compensating ( VERY common with barbell lifting and if they go heavy on top = easy injuries or strains), hence try to do more or add extra one handed exercises (one hand deadlifts, swings, overhead presses and whatever else you would normally do in your routine for specifically your weak side). I personally suggest doing this 2 times a week if you're completely beginner, can do more if you know you will "really do it" ( i do kettlebell exercises 4 times a week now after regularly doing it for 2 years , started with 2 as i was overweight and out of shape, then 3 and now 4/week (few months before increasing it) as my job is physically demanding so going for more is too exhausting). What you really want at the start is to build consistency and discipline, so you know you can do it without forcing it down your throat, i didn't really track it (can mix up the days when you do it too) so it doesn't go into terrible spiral of "oh no, tomorrow is Tuesday, its my workout day..." yet on that day you feel terrible, maybe too sleepy or no energy and now you force it on yourself to do it and after X times you'll just give up(talking from personal experience going to gym and doing 3/week routines that just load your body with stress and soreness and then you go to work afterwards and in a month you quit because its too exhausting and quitting job is difficult, if you have less demanding job it's probably not really an issue to you, so adjust.). If you haven't lifted for 20-30-40 years, suddenly going hard from the start is not the way, that's not how you improve your health, think of building foundation first, you start brick by brick slowly, methodically and by the time you notice you have a house, did you felt the efforts? Yes, the first bricks were difficult and hard because you're new to it, but at the end you had the structure already there, you already knew how to build it - all it was left is repeat again and again but now it's not "forced effort" now its just everyday thing for you, its normal, not a big change. Stay healthy and hope this helps, sorry for a wall of text and maybe these tips might help you, as they improved my strength balance and personal life by a lot.
hi, im a beginner and just tried it today and its rly good however having 16kg kettlebell i had to switch to 10kg when doing pushups over head with 1 hand. How long You think this workout should be done before moving to more challenging ones? Thanks !
Kettlebells will build good conditioning. You don‘t need any pre-existing fitness to start kettlebell training just like you don‘t go to the hospital once you‘re healed. lol - Gregory
This short workout really tires me! And I skip single hand press (h2h swing is doable :D). When I do this workout consistently for example 5 days a week, will I see progress or my strength will be better? Can I increase my strength with such a short workout? Thanks for answer in advance and for your work Lebe Stark!
What i’ve seen other trainers suggest for squats, either put a chair behind you, and when you go down, sit on the chair, then go up, and repeat, or squat down as low as you can go, like I do. What’s important here, is doing as you are able to do without injuring yourself. (That’s from my physiotherapist) if you can’t go as far down as the trainer goes, that’s ok. You do you.
► Free "Kettlebell Code" E-Book - www.lebestark.ch/startseite-english/kettlebell-code-e-book/
In this follow-along kettlebell workout, we take beginners through their first steps with kettlebell training. A simple workout formula that we have been using for years with our clients will get you started in no time!
I just turned 50. And I can feel my strength fading. I just started this the day after thanksgiving and I feel great after this. I’m sure I’ll be sore tomorrow. Thank you for this. This is only the beginning😊
How's your training going, Bulldog? You hanging in there?
@@LebeStarkJason I am. I am down about 20 pounds. I feel better and stronger. Thanks for checking in
@@BulldogElf1 That's awesome to hear, Bulldog. Thanks for the update! Keep going, you definitely got this!
@@BulldogElf1 i am 31 but i feel just as old. starting now and hope you are still active. if you rest you rust. stay active and have a nice day buddy. greetings from switzerland.
I really like the movement selection and the cool down. I’m just going to say, this isn’t only a “beginner” workout. It would also be an excellent choice for a deloading phase, or a day when you just need your training to energize you instead of fatigue you.
BRO WHAT!? a full follow up workout AND a cooldown sess!?!?!? Dayum, new sub here, thank you!!!
I am overweight and a beginner, I found your workout challenging but possible. I enjoyed it. Thank you.
Awesome! Keep going!
Subscribed! 1st beginner kettlebell workout that I've seen that's practical and challenging! Thank you!
You're so welcome!
Thank you for the tips. As a first time kettlebell user and having just completed over a year of chemotherapy this video is helping me a ton. I've always tried to stay fit not fat this video is extreme. As someone else mentioned, 15 minutes sounds easy but that was a series workout with a 15lb kettlebell
Hell yeah stay with it, from one stranger to another.
Hell yeah stay with it, from one stranger to another.
Hell yeah stay with it, from one stranger to another.
Hell yeah stay with it, from one stranger to another.
Hell yeah stay with it, from one stranger to another.
I'm new to kettle bells after having skipped the gym for nearly 4 years. This was a nice little intro! Thank you!
Welcome to Team Lebe Stark!
Just got back from a year in Japan and moved in with my mom again for the time being and she has an 8kg kettlebell...this channel popped up in my recommended videos at the perfect time :D
My very first Kettle Bell workout! It was awesome! I made it all the way through but struggled with control at times. But, I know I'll do better tomorrow! Thank you for the Beginner class and the thoughtful tips! 🤗 💪
You got this!
Just completed this. Felt pretty good and tough going fresh in out of condition. Thank you for the upload.
This was great. Kids jumped in to participate. Start of something good here!
Great beginner kettlebells. I started here❤😊
This is a great introduction to kettlebell training. Thanks!
Glad you liked it!
First time here ~ appreciate the lesson 👍🏼
I just bought my first kettlebell. 16kg. I am eager tk try your follow alongs.
Hope you enjoy it!
This was awesome. I needed something quick so I wouldn't sweat too much before a meeting. Nice quick burn, thank you.
Just did my first Kettle Bell work out, THANKS- PERFECT!!!
Lets go brother! 🔥
Moved to Europe and don't have a good gym in ~1h proximity, decided to just get kettlebell and roll with it + body weight exercises for now... Great video, just what I looked for :)
I started kettlebell today, with this workout. My muscles and cardio are worn out, but my joints are all fine! I'm flat feeted, and I used a little step to help me align the knees properly. Thank you for this awesome content!
You’re such a great teacher, thank you for your dedication!
Appreciate it! - Gregory
My first workout video. Didn't believe I would feel anything. Great starter vid. Thanks
Showing up is half the battle! Keep going is the other half. You got this!
2nd day in a row using one of your workout videos and it’s just great! I love that I feel capable but it challenges me to build strength. Thanks!
Glad to be of service! 💙
So glad I tried this as I thought it was for the guys only! Just starting kettlebell workouts and I loved it! Appreciate your instructions! Thank you 🙏🙏🙏
💙💪
thanks for the beginner workout. im going to do this everyday for at least 7 days
You got this!
Awesome workout for a beginner like myself. Thank you kindly Sir for the valueable content.
Glad you enjoyed it!
Your always my go to teacher for kettlebell workouts!! Thanks so much!!! Always great content teaching and info!! ❤❤
Thank you so much for this, need more beginner kettlebell videos like this one
More to come!
Just did my first kettlebell work out and this was the one. Thanks homie
You‘re welcome!
Beautiful moveset, clear instruction and great coaching,
Appreciate the feedback Pete! - Gregory
I tore a labrum 3 years ago and am just getting back into the swing. This one kicked my butt but I made it all the way.
Awesome!
Thanks, this was great, I couldn't do my usual workouts today, because my hayfever yesterday was brutal, I'm still suffering now having not been outside for about 13 hours, so I'm not recovered enough from yesterday's workout, but this has got a good sweat going. I feel like I could've done more, but I'm just pleased I haven't taken the day off honestly.
I really love kettlebell exercises. I’m so glad I found your channel and it showed me the proper way to execute the moves. I sure will try these moves at home first before I try this in the gym .
You're so welcome!
Thank you for the great content. Was looking for some legit kettlebell exercises and i love you approach and the es t you do the exercises along so it can feel like I’m in a real gym session rathan than just get a few superficial exercise names and be done with it.
That was a simple and effective workout. I actually ENJOYED doing that. Thank you!
Thanks!
Beginner kettlebell user, tried your workout, it was hard but good. Thanks!
You‘re welcome!
Excellent teacher
Glad you think so!
Loving this week 2
Lets go!
great video, still fun to do even though i've been swinging kettlebells for years now. great selection and a good time. i hope a lot of people see this and are inspired to try it out.
I’m putting it into my app as we speak! So goooooood… 💥
@@IdrisFashan what app do you use?
@@ChoJun69 Seconds App 👍🏾
I'm loving how the channel grows! One of the best KB content on YT, hands down. Always appreciate your insights, reasoning and explanation of every exercise! Keep it up Gregory!!
On a side note, do you have any eventual ETA on next kettlebells delivery?
Thanks for the love brother! We‘re in the order process for up to 100 kettlebells. ETA will be in 5 months approximately. - Gregory
@@lebe-stark TY for kind reply!!👍
This workout was amazing
Glad you liked it!!
Loved that, though im not sure how good my form was, especially on the swings.
The more reps you get in, the better your swing is gonna look. For some solid instructions, checkout my Swing Tutorials playlist.
Excellent workout. I managed all but the last 30 seconds, on my first go.
You'll get there! Keep going!
I just did this workout, Im still shaking as I type this...Never touched a kettlebell in my life until yesterday when I bought two. one for me and one for my wife. Im 52 and pretty out of shape but have dense muscles from genetics I guess and being athletic till I hit 50 and just sort of gave up. Im 52 now and have cardiac issues but nothing too serious. This workout was perfect for me. Im using a 20 lber - 10 kilo? and it kicked my butt but I kept up. Didnt feel comfortable with one armed swings so used both hands and did an extra 20 swings at the end. Im really looking forward to the next workout. Ill do this one fr a while to get my chops up! Thank you for this!
Feedback like this is exactly the reason why we do this! Stick to kettlebells, brother! It’ll give you a second wind you’ve never experienced before. 🔥💪
@@lebe-stark Ive always hated working out. I used to run and have completed some 10Ks in good time for a guy who was in his 40's then boom...life. But Im learnng to make working out a part of my life and kettlebells are so simple and effective how can you say no? Im a fan!
Thanks for this video! Ive been unable to train at all for 6 months. Just finished this routine for the 5th time. Out of breath and sweating but im able to follow along and dont get sore like i did the first 2 times for a couple of days.
You are a great instructor
Man you rock. Your changing my life and body 👌🏾
Great to hear! - Gregory
Hi LS, you are a good trainer and teacher. I found your UA-cam sit in search for good workouts. Well bang!!! there you are. Now this is my 3rd day using this video, so I can learn your swings. It has been good and fun traning. Thank you for your service. I will recommend your videos for sure. Blessings.
Appreciate the feedback!
Pretty new to kettlebells and i really liked this, thanks! I was a medic in the Army until i destroyed my ankle. Had to get out and get really fat, like gained 150+. Ive lost about 90 of it but have been struggling to get back into working out again.
Start slow and stay consistent brother!
Hopefully you're still going strong. Stay healthy my friend.
This is really helpful, new subbie
Welcome, Susan!
That was awesome! Will keep going for sure! Thank you!
Glad you enjoyed it!
Was really awesome 👏
This is my very first kettle bell workout! Thank you @lebestark, I am new to kettlebells and I love your content!!! Thank you
Welcome!!
Lene, thanks so much! Great workout
Love this workout!!! Thankyou so so much. 🙏
Glad you liked it!!
Thank you thank you thank you thank you !!
Love the workout. I can't do single-handed moves yet. 18lb kettlebell.
Absolute top! Thanks man
Definitely more work outs like this
Gregory! I love this workout! I’m beginning again with kettlebells after recovering from surgery last year and this is just perfect. It’s the right kind of challenge for me now. I can’t wait to get back to it. Your channel keeps growing and I have been with you since the early pandemic days. Glad to see your channel take off! ❤ great stuff! Keep at it!!!
Let's go Jennifer! Thanks for sharing! 💪
I only have an 8kg but I'm still sweating plenty after this. Good video thank you.
Love your 15 min beginner workouts. I follow you. 3 x a week. I signed up for your kettle bell challenge too. But I find it boring to follow. As a beginner and non e excises new to weights training, I need a fast but effective workout that is not boring after repeated sessions. Following you is mouth more motivating and interestingly
First time attempting kettlebell workout tomorrow, to start building muscle for summer. Hopefully will be good
Because of your Video i am going to start KB training again. I was educated By Allan F, he was By Steve C.
Steve Cotter is my Sensei; glad to hear we got you back on kettlebells!
Vielen Dank für das Workout....angenehm, motivierend und anstrengend. Was will man mehr? Im Moment habe ich nur eine Kettlebell von 6Kg, aber das reicht auch (bei den Swings aud die Arme achten). Lange wird es nicht dauern und ich bestell mir bei Euch eine 12kg. ❤
Great workout man, just new to kettlebells. love it
You’re welcome! 🔥
A very good video, much helpful, thanks.
You're welcome!
I've been this workout pretty regularly for two or three weeks now.
Maybe it's a silly question, but do I just do this workout until I find it too easy?
Edit: I forgot to say how much I appreciate this info. It's great!
When it's too easy, you can add another round, increase the weight or check out another one of Coach Gregory's beginner friendly workouts. If you want a buffet of done-for-you programs, from beginner to advance, check out Kettlebell Plus:
www.lebestark.ch/startseite-english/become-a-kettlebell-ninja-lebe-stark-bundle-subscription/
@@LebeStarkJasonThank you. I'll do that!
@@filled_soda Awesome! Keep us posted on your progress & good swinging. 🙏
Nice walk through, Coach!
Thanks brother! - Gregory
I did well until the squats with kettlebell. Any suggestions to modify? Great workout!
Really feeling it in my inner thighs.
I did all the stretches from your previous video. Hopefully I didn’t pull my muscles too much.
Love the video ❤ May I know if using kettlebell is suitable for a complete workout beginner?
It is!
Great workout!
Glad you liked it!!
I love you video~
Thanks for the Super Thanks!
Gregory, can you pls advice how many times this ex per week for beginner? How many weeks to switch to harder one and can I find it on your YT?
Twice a week.
I've wanted to incorporate KBs into my 4-5 day gym splits, but haven't known where to begin. I'd quite like to swap a couple of days of free weights for KBs exclusively. Or maybe completely.
Thank you. I’m over fifty and coming back to training. Please tell me if this workout won’t hurt my lower-back disc herniation. Appreciate it in advance
Green light is best obtained from your body, a physician or both.
Great video
Appreciate it Andrei! - Gregory
excelent vid
thanks for this, needed this workout to get back in doing KB after some years. How did you get that timer on your TV like that? What TV App did you use?
I saw a timer on another YT channel. It's called 'Interval Timer' and it's very flexible for whatever you need to time. I like it. It may not be the same one that is used in the video, but it will work for the same purpose.
It might not be a TV app. It could be a chromecast or HDMI output from their PC.
App is called „Seconds“. - Gregory
Thank you !!
You’re welcome! - Gregory
Loved the video!
Can someone please tell the calories burned by this exercise?
Depends on the individual.
How days a week would you recommend to do this workout for someone that haven’t trained for a few years.
I was thinking about 3 times split over the week
At least twice a week. Listen to your body and if you feel up to it, try 3x a week.
A solid basic workout.
I started with kettlebells and this is the routine i am following. How long and how much should i follow this training?
Until you feel strong enough to move on to more advanced exercises, if you feel the need to. Other than that, this basic exercises work forever.
@@lebe-stark Thanks a lot, I will continue use this then and experiment later on with the weight.
Excellent 👍
Glad to know it's helpful!
Oh boy! About a year ago I was training 3 times a week in calisthenics and I had a single 20kg bell with with a handle at least 2 inches across which I used occasionally if I wanted to hit the muscles hard and fast with some ballistics.
Then I got injured and screwed my back up. 3 herniated discs and a while bunch of nerve damage later...
Fast forward a year, I've lost some of the weight I gained and feel more mobile so I followed this vid with my 20kg wide grip bell..
Ok, I never claimed to be smart..
If I am every able to move again, I think I'll go shopping for a normal 16kg or even a 12kg..
For me, this was brutal! (and I loved and hated it equally 😂).
Thanks for the insightful feedback, brother! The kettlebell can be brutal when starting out; but you‘ll get there! The 16 KG sounds like a good investment, however. 💪😁
@@lebe-stark my old man sensible brain took over and I got a 12kg 😁
I don't recover like I used to do I'm trying to be smart..
15 minutes sounds like nothing.. man that killed me.. so if you can make it to 15 min your first time thats great. if your starting out.. the weight should be lower.. until you get the rythm and proper technique
I’m using a 10kg first time and it’s just right for me.
Just started too. I was playing around with my 20lb and I found that kettlebell cardio is harder than cardio cardio lol
@@mikem4432 yeah, i did this as my first real kb workout this week. i used a 35 lber and nearly killed myself trying to learn proper form while keeping up
I'm about to be 14. Are these good for growing forearms? I have a 5kg kettlebell by the way. And I couldn't do the single hand press.
Do we need a warmup before this session ?
Definitely recommended.
Warm-Up is always a good idea and becomes crucial with heavier weights.
However, you can also use the first couple of minutes of this routine as a dedicated warm up. Work slowly, take your time, and focus on execution and breathing. - Gregory
Can/should this be done every day?
Frequency over the year > frequency over the week
great channel in general! one question: just starting out and i notice the crook of my arms while doing the one handed swing (12kg). it feels as if hyperextension of my elbow would happen when i want to swing back together with my hips.
is that a common thing and what am i doing wrong?
Just started watching and love your vids. Also just am starting getting into doing kettlebells. I'm 63. I definitely hear your exhales (on that first exercise for instance) but it is really hard to see where you are actually breathing in these movements. Seems like the breathing is very shallow in comparison to the exhales. Am I wrong?
I do inhale through the nose; we use a special breathing pattern for this. - Gregory
This was fun and not difficult ,but one question though: what if I am not able to perform more than 4 presses with the left arm,while doing much better with the right? It is clearly huge imbalance but what would be your suggestion? go with the lower weighr for presses,or encrease repetitions for a weaker side ,let's say do 4 ,take a pause,do 4 more,and then proceed withn the right side? or waht ? Please kindly advise.Also,how often do uou suggest this combo? every day? on any other day? or less? Please kindly reply. PS.Iam a 64 yy woman with stonger legs and weaker upper body,arms espacially,bat wings and all this :-)Help needed.
i have the same issue as a 31 man, my right arm/shoulder is incredibly more stronger/durable than my left side ( work disadvantages using mainly right side for machines). I tested it long ago with 24kg on my right side felt like nothing, little strain even holding it for a minute (I wasn't really super athletic guy at that time), but 24kg for my left side 30s and I'm dying inside with my forearms just screaming. What "fixed" my issue ( i still have it as my right side is just more dominant in everyday life, but its less noticeable after years of work) is increasing reps for weaker side like you said. If i do 10 reps which i can do without struggling ( the concept is if you can do 10 but 9-10 is super hard, doing 6-7 is better because your technique, strength and repetitions are still there, just now you're not dying inside by doing those 9-10, can add one set on top), i add 3-5 more reps on weaker side trying not to pause for ex. my right side one hand swings 10, my left side swings 13-15 depending how exhausting i would feel if its 3rd or 4th set, for you i would suggest lower the weight and add more reps, as you always want to maintain your technique properly to avoid pain, better stop now instead of doing another 2 reps if halfway you're struggling so much you can barely move anymore (unless you're professional that knows what they're doing), also good mention is if you feel weird and inbalanced/not in control for your weaker side try to do lower reps instead and practice technique first, its one of the common things with dominant arms, my right side i could write a perfect sentence in calligraphy, but my left would struggle holding the tool properly (can hold and write it, but it will look like its written by a doctor, neither you or me would understand it) - no technique, no muscle memory. What you want is focused/targeted activation in the weak part of your body instead of your stronger side compensating ( VERY common with barbell lifting and if they go heavy on top = easy injuries or strains), hence try to do more or add extra one handed exercises (one hand deadlifts, swings, overhead presses and whatever else you would normally do in your routine for specifically your weak side).
I personally suggest doing this 2 times a week if you're completely beginner, can do more if you know you will "really do it" ( i do kettlebell exercises 4 times a week now after regularly doing it for 2 years , started with 2 as i was overweight and out of shape, then 3 and now 4/week (few months before increasing it) as my job is physically demanding so going for more is too exhausting). What you really want at the start is to build consistency and discipline, so you know you can do it without forcing it down your throat, i didn't really track it (can mix up the days when you do it too) so it doesn't go into terrible spiral of "oh no, tomorrow is Tuesday, its my workout day..." yet on that day you feel terrible, maybe too sleepy or no energy and now you force it on yourself to do it and after X times you'll just give up(talking from personal experience going to gym and doing 3/week routines that just load your body with stress and soreness and then you go to work afterwards and in a month you quit because its too exhausting and quitting job is difficult, if you have less demanding job it's probably not really an issue to you, so adjust.).
If you haven't lifted for 20-30-40 years, suddenly going hard from the start is not the way, that's not how you improve your health, think of building foundation first, you start brick by brick slowly, methodically and by the time you notice you have a house, did you felt the efforts? Yes, the first bricks were difficult and hard because you're new to it, but at the end you had the structure already there, you already knew how to build it - all it was left is repeat again and again but now it's not "forced effort" now its just everyday thing for you, its normal, not a big change. Stay healthy and hope this helps, sorry for a wall of text and maybe these tips might help you, as they improved my strength balance and personal life by a lot.
Can I do this workout everyday?
That’s probably a tad too much.
hi, im a beginner and just tried it today and its rly good however having 16kg kettlebell i had to switch to 10kg when doing pushups over head with 1 hand. How long You think this workout should be done before moving to more challenging ones? Thanks !
Until you can handle it without breaking a sweat.
Do you need good condition for kettlebellworkouts? Im thinking of buying one of 10kg. right now I just do a couple of rounds of pushups and sqauts.
Sounds like a good starter weight. I think Coach Gregory recommends a 12 kg for men.
Thanks for helping out our brother Jean Paul!
Kettlebells will build good conditioning. You don‘t need any pre-existing fitness to start kettlebell training just like you don‘t go to the hospital once you‘re healed. lol - Gregory
This short workout really tires me! And I skip single hand press (h2h swing is doable :D). When I do this workout consistently for example 5 days a week, will I see progress or my strength will be better? Can I increase my strength with such a short workout? Thanks for answer in advance and for your work Lebe Stark!
Yes you can!
@@lebe-stark thanks for answer! And one question, i'm curious: strength gain is real even when i'm on reduction diet?
Any alternatives to squats for beginners with knee issues?
Do you sit down on a chair throughout the day? If yes, keep doing your Squats. :)
What i’ve seen other trainers suggest for squats, either put a chair behind you, and when you go down, sit on the chair, then go up, and repeat, or squat down as low as you can go, like I do. What’s important here, is doing as you are able to do without injuring yourself. (That’s from my physiotherapist) if you can’t go as far down as the trainer goes, that’s ok. You do you.