Kettlebell 12 - introduction to Kettlebell Swing Clean - the second most important movement
Вставка
- Опубліковано 25 вер 2024
- Wildman Athletica: wildmanathletica.com
Wildman Programs: wildmanathleti...
bells of steel
www.bellsofste...
New 5 level Slam ball program
wildmanathleti...
discord wildfan discusiion board
/ discord
wildman athletica official instagram / wildmanathleticaofficial
Strong and fit mobility program
strongandfit.c...
Clean & Press Program: wildmanathleti...
Nerd Math Kettlebell Swing Program for Purchase, Phase 1 Tetris of Training
wildmanathleti...
Strong and Fit intermediate kettlbell program
strongandfit.c...
Strong and Fit by mark wildman
effectivestren...
FlowShala Teacher Training
www.flowshala....
Adex Clubs - Click the link below
adexclub.com/s...
slam balls from Living Fit
- Kettlebells: kettlebellkings...
adjustable competition kettlebells
- Kettlebells: kettlebellkings...
Shop Wildman Athletica: bit.ly/Wildman...
Music I use: share.epidemics...
Follow me on Instagram: bit.ly/MarkInsta
Have any questions? Leave a comment below.
FAQ & ANSWERS:
What workout gear do you use?
- Heavy Clubs: amzn.to/2ks1FOJ
- Steel Mace: onnit.sjv.io/S...
- HydroCore Bag: onnit.sjv.io/H...
What's your camera setup?
- Main Camera: amzn.to/2k6g2aq
- 2nd Camera: amzn.to/2jK1VeJ
- Wide Lens: amzn.to/2l3hvm9
- Zoom lens: amzn.to/2ks1Vxb
- On-camera mic: amzn.to/2l3gkTA
- Lav mic: amzn.to/2jNoWsy
- Ring light: amzn.to/2kccp5c
Love this series! So many little details to get right……or wrong
I’ve been doing your kettlebell and mobility programs from strong and fit for 2 months now and I’ve already noticed immense improvements. I could tell from doing a 5 minute shadow box. I shift my weight really quick and can move faster also feel planted to the ground through my glutes and core. Mobility wise I enjoy doing every morning, it’s like my form of meditation now. I’ve recently started the heavy club program and also enjoying that and noticing improvements every day . Thanks Mark 👏
I've been watching your videos since before the pandemic and I still pick up new hints and tips. Weiter so Wildman!
Excellent tutorial!!🤩
One thing that helped me adapt to that pressure on the forearm was 1 arm overhead carries.
We all need revision! Thank you.
I’m glad to have found your account, that means my form is being corrected. So when I perform on my own, I could always hear your voice in my head 😅
Thank you for doing this series Mark. The format, filming and editing have all progressed from your earlier videos. Small things like filming from both sides and breaking down the technique without the kettlebell help a lot. I will be working on my KB clean next time I train!
Thank you. I’m always trying to improve.
I’ll do my first KB clean in 10 minutes so thanks for the advice 🙏🏻
While I’m thinking about it… remove watch 😅
Turn it around so that the watch face is facing inwards. I also wear a sweat band. To protect it.
Super duper, storm trooper....
I did cleans for a while before learning this upper arm to body connection and the difference it made was huge.
Some KBers that I know were trained with a folded newspaper under their arm, which they were asked to hold in place during cleans 🗞️. I didn't use the actual paper, but the cue clicked for me.
I forgot about that one! Maybe I should put that in a video. I could insert another video and bump back press
@@MarkWildman 🤷 you're the coach??? Maybe add it to the pre-amble when you get to clean and press vid?
I like this idea
One thing that is helping me with cleans is noting the trajectory of the kettlebell particularly as it goes down, which makes it easier to go into the swing portion of the clean; too far forward and you're yanked forward, too close to the body and you'll end up squatting instead of hingeing. Another thing to note is the movement of the elbow forward and backwards in the upswing. Some people have a pretty large amount of movement, Mark has a fairly minimal amount of movement. In other words, the elbow stays close to the body but it isn't static.
Your channel is the reason I bought a clubbell 2 weeks ago and it's a revelation. I have a question related to that. I got a single 6 kg clubbell and I can do many cycles of pendulums, shield casts and even mills now. So for my next purchase, would you recommend that I buy a 2nd 6 kg club or a 8 or 10 kg one for two handed work? Thank you for your great videos, from one coach to another, your presentation style and knowledge is great!
Go up in weight.
Double club stuff can get crazy pretty quick
@@MarkWildman Thanks man, I'll probably get a 10 kg one then for 2h work.
@@AlexandarShmex On the plus side, the heavy club that starts out for 2 hand work can become a single arm club weight in the future as well.
@@AlexandarShmex fantastic. the goal is around... 22 or 23 kg for 2 hand work
The two hand set down can't be understated. I tried setting down a 48kg one handed and tore a muscle in my forearm trying to decelerate it.
Damn man, I hope you recover fast. Which muscle and is it a partial or full rupture?
Anything over 32 k takes a lot of adaptation. Good luck on your rehab
@@AlexandarShmex thanks dude. I'm not big on muscle names but it's the one that runs along the forearm on the same side as the thumb and gets worked during hammer curls. It's a partial tear, just now getting range of motion back.
@@MarkWildman thank you!
@@witheredserenity3183 Brachioradialis, which is no wonder, since there's forearm rotation at the bottom of the movement. Heal up man!
IF we are doing KB Swings and LKB Cleans fairly well already in our programming should we replace the basic KB Swing with this or include it/add it to the KB Swing? If "include/add" what ratio do you suggest? 80% KB Swing/20% KB Swing/Clean?.... You're YT channel is my workout "Bible" these days. I'm 53 and feel more "ready" for life than I ever have before. Thank you
Which is the first technique to learn to move forward for beginners.
Video 1. Deadlift
I get blisters and tears in my hand when i "catch" the kettlebell on the downswing. I've stopped getting them on my right hand, think it might actually be improved technique. But the problem persists on my left hand. Any pointers on how to avoid this? Similar issue with the hand to hand swing.
It's annoying, i love the clean and press more than anything, but i keep having to put them on pause to let my hands heal
If you have cast iron bell sand the seams on the horns smooth.
Joe Daniels has a good video on avoiding ripping hands for cleans and snatches. Basically you have to have your grip loose enough to avoid a certain part of the palm to skip over it and avoid pinching it on the down swing.
I assume you are getting the blisters and tears at the on your palm at the base of your fingers? If that's the case, you will form calluses there over time if you haven't already. That being said, these calluses can still be torn from kettlebelling. The transition from the rack position to the hook grip during the downswing has the bell handle travel over this spot on your hand, causing the damage. Over time you will learn to avoid having the handle move across the hand and turn it more into a "toss" into the hook grip. You may have already figured that out on your right hand.
What frank said…
Also, you may need smaller weight jumps to allow your body time to adapt
Mark would it be possible to do a pro/con video of the swing clean vs the dead clean?
Excellent idea
When I do hand change to do a one hand swing, there's a clicking sound from my thumb. For what I see, my left is weaker than my right. What is the way to go about strengthening it?
Lower the weight.
Usually cross training in clubs or mace, think of it as strengthening at 90degrees to kettlebell force. So it gets stronger without exacerbating existing issues
What do you think of carrying exercises with kettlebells? Farmers carry, suitcase carry, overhead carry, goblet carry etc... From the pump i get doing them, the perceived gain is at least impressive, but do you think they're worth doing?
They are absolutely worth doing. Few things will build work capacity as good as carries.
Mark, are there any reasons you would advise people to NOT slightly roll the trunk towards your loaded arm in the single arm swing? At the bottom of my backswing I've found my form moving slightly towards sport style with the trunk rotated 10 to 20 degrees with my loaded shoulder towards the ground.
That is totally fine. This is just basic technique
Good question
Thanks for the reply. Maintaining core, lat and trans abdominus (TA) engagement are what keep me and my back safe. Breathing behind the shield as you say.
How do you maintain desired muscle mass without plateauing in fitness training? I don’t want to get super big, just want to maintain strength, mobility, flexibility and balance
But that is the "Kettlebell Sports" Clean Version, maybe you forgot to mention...
...but this one is a good break down 🙏🏾💪🏾⚡
This is 90% HardStyle.
do you basically do a "row" to get the bell to move towards your body?
This isn't really relevant to the topic at hand, but you mention that kettlebells are for "endurance weightlifting" and I wonder, why would any other form of weightlifting be less compatible with an endurance focus? Couldn't you just lower the weight on any barbell or dumbbell movement and do it for longer? I am not being sarcastic, I am just trying to better understand the unique strengths of kettlebells as I get into using them.
You can do whatever you want but kettlebell bio mechanics are a lot less hard on people than other things. It’s the off set center of mass. It encourages people to stack their skeleton when the bell is in the overhead position among a lot of other things.
❤👍
#436