6 More Kettlebell Moves For TOTAL Body Fitness - Build USEFUL Strength!
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- Опубліковано 30 тра 2024
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Single Leg RDL Video: • The Amazing Benefits o...
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Hey guys! The most recent video talking about some top kettlebell exercises did exceptionally well! People seemed to really like it, so here is another video with six more!
Last time, I left out a bunch of classic kettlebell moves. Things like the farmer's walk, Turkish getup, single leg RDL... The aim of that video was never to make a comprehensive list of kettlebell exercises, or even to select the best kettlebell moves. Rather, I wanted to pick a selection that would together provide a full body workout.
That's the aim again today. With these new six moves, you'll build shoulder mobility and strength, strong lats, explosive leg power, a sturdy core, grip strength, traps, and amazing hip stability. Not bad!
The great thing about training with kettlebells, is that they let you target areas of the body that are otherwise hard to reach. Sure, you can train shoulder stability with kettlebells - but it's not the same as holding a kettlebell overhead and moving around underneath as it swings about!
This is still an incomplete list. Other kettlebell moves I think are worth highlighting include: the snatch, windmills, jerks, single arm swings, various cross-body moves like the Atlas swing...
Of course, you could make a hundred Kettlebell moves videos and still have loads left! In other words: watch this space for more.
What would you like to see featured in a future video? - Навчання та стиль
Who else thought this was perfect timing bcs they wanted a kettle bell routine or exercise
Dude, spot on with this. That’s exactly what’s happening right now on my end.
Me honestly 😅
😂my gym just added a bunch of heavier kettle bells (not just the 15 and 35lbs), so I am I looking for some ways to use them.
If you have mastered the fundamental movements, look up man makers, it's also killer
I just brought a kettle bell lol
One of the families in the nearby houses: Mum! The weird half naked guy is outside lifting his weights again.
The mum's gonna be chuffed
The video with him lizard crawling across the countryside. The mental image uses makes me fall over during trying to crawl around my house. I swear I'm working out.
Babe wake up the Bioneer is outside exercising again
mum - thats your real father
@@kevinhavok6024 nasty
"That idiot's out there again rolling around in the dirt with his top off, Liz."
"Leave him alone. Come away from the window."
"It's bloody freezing out there. What's he thinking?"
"It's for the social medias. Come and have your tea."
This needs more love🤣
Love kettlebells. My current favourite is Dan John’s armour building complex. Double KBs, two cleans, one press, three squats, on the minute, every minute. Ten or fifteen minutes and you have a serious full-body workout with a sgnificant cardio component.
Do that complex with a barbell and a log bar, yet I came up with a more superior complex. I call it mail building. You need two kettlebells and two clubbells. Do the 2cleans1press3front squats, then clean your clubs to the rack position, do two pull overs, one Thor press, 3 caveman squats (1.0), or, with heavier clubs, do two sweeps, 1 pull over, and 3 caveman squats (2.0). I also made a mail polishing routine to polish techniques
Btw, that's not cardio. It's conditioning.
Started the ABC recently too, great workout.
@@drip369 There’s a considerable overlap between those two very general terms. It gets your hr up for an extended period and with the one minute repetitions is a form of interval training. It will benefit your cardiovascular system. “Cardio” is a broad church.
The only thing I like more than Dan John's ABC is the single kettlebell version of Dan John's ABC, lol.
5:55 I noticed after doing Turkish Getups that is was a lot easier for me to get up off the ground when working under my car. Maybe that's silly, but it sold me on the movement.
Absolutely. It has very good carry over with a series of movement we do every day.
Loving this series! I'm mainly a kettlebell guy because I'm a dad and a full time teacher. I know I won't get to the gym, so kettlebells in my yard is something I can stay consistent with. I do a lot of these already, but not all of them and I'm adding them to my repertoire!
yeah me too, love that you can have just two pieces of equipment and do a hundred different workouts and hit the entire body plus mobility benefits.
I like turkish get ups as a means to measure any weakness in muscles. Because the movement is controlled and engages so many different muscles, imbalances in muscles can be found quickly. After changing up workouts to address observations, more get ups can be used to measure progress.
Really a great lift.
TGU is a great movement that I use as a warm up in every class - it is both the assessment and the cure if used as an exercise NOT a lift - don’t worry about the weight but focus on maximizing RoM and stability in each phase. Great video
One thing I began doing with my farmer and suitcase carries is I slightly turn my hands outward so my palms are facing a little more forward. I found this does 2 things: 1. It puts the center of the kb slightly behind my thigh so it doesn't bump the side of my thigh every step and 2. Perhaps more importantly, it opens up my shoulders slightly and counters my screen-watching shoulder slump.
Good tip.
One perhaps not so obvious thing I love Adam for is the sheer number of other amazing content creators he recommends. Eero from VAHVA fitness has changed my life, Aaron from Squat University is a must for everyone, No Limit Squad is basically the standard of overcoming Isometrics channels. The newest additions to my list are Original Strength and KarateTV. Thank you, Adam.
FitnessFAQs is another great channel.
I love the bioneer, squat university and original strength too!
Time Stamps -
0:36 Kettle Bell Carry
2:15 Unilateral Clean and Press
4:59 Turkish Get Up
7:43 Kettle Bell Jump Squat
9:05 Today’s Sponsor: Vivo Barefoot - Code: THEBIONEER15
10:39 Kettle Bell Pullover
12:02 Single Leg RDL
Previous weightlifter, strongman, and mma fighter who has transitioned over to Kettlebells and I’m really liking this routine. New to your channel and hope to see a lot more of the Kettlebell routines!! Keep them coming please!
Thank you!!!
Woo Hoo! 👍 for tlhe Wildman callout!
He’s the man!
I use the grip orientation he teaches for swings. Good stuff.
@@TheBioneer He mentioned you some time ago saying he's jealous of your videography and editing :D
.... that's how I found this channel years ago. BTW - please reply to my emails hahah
The get up at 7:30 is great for martial arts too...
Your kettelbell workout is crazy 🔥🔥🔥
Today, I was doing single leg RDLs into a briefcase carry, backwards then forwards, then switch sides all while on a 6in wide curb with a 30lbs kettlebell. It works multiple muscles.
Damn! that's interesting.
Excellent upload Sir
Just a big shout out the Mr Bioneer. Watching regularly from New Zealand, lost 15kg weight, got very fit and feel great at 47 years old. If you read this, can you do some diet videos. Thanks mate.
Hey great job on the show The Night Agent really loving it😁
Absolutely would love to see further videos on this subject
I don't know about y'all, but I for one, would love to see more KB exercises
With my limited space and budget for equipment, I use kettlebells a good bit. Thanks for the awesome video and I look forward to more.
Great vid! Kettlebells are awesome for those of us travelling too.
I try doing KB carry every other lunch break.
Always nice to watch your videos breaking down form cues and benefits of various exercises!
Great video, mate.
I appreciated this video as I have used kettlebells for many years. I would like you to make future videos demonstrating other Kbell exercises. 💪🏼
Thank you for doing this bud, starting my kettle bell work outs today now because we have them, I just never use em. Thanks to you now I can have excellent moves to begin with.
Great video, thanks Batman!
Do a turkish get up, then a bent press, a windmill, an OHP, lower the bell to the rack positipn and get down into a 90/90 get up. That's a series I love to do, and can do it with my 60lb kettlebell. I call it the Norseman
Now do it bottoms up
Bro, this was perfect timing, was just getting the morning stated and I just started implementing KB training! 🤘🏼💪🏼
Awesome video! Thanks!
I do bodyweight- and barbell exercises but I am not that much into kettlebells until now and I have learned a lot from your videos. Thank you and greetings from Finland.
I would really like to see more videos on the othe excercises you mentioned. Thank you for your hard work.
Appreciate your dedication to show GetUps on a ground that looked a bit damp and likely to get very muddy! 👍
Great stuff as always! I especially liked your lateral cleaning and I'm definitely going to try that one out. Clean and press is probably the best overall builder for kettlebells.
Also, try double swings if you haven't. The back and glutes light up like crazy.
YES, please more about kettlebells ❤
Thanks for the content! About the Turkish get up, you have some untapped gains in mobility in the half-kneeling section. If you rotate your kneeling leg more so that you can sit down into a hip hinge, you will gain more control and avoid flexing your lower spine to make space under the weight. In isolation, that part of the lift is a half-kneeling windmill, and as you know the windmill utilizes the hip hinge and not flexion of the spine. When people don’t hip hinge in the get up because of their leg position (even big kettlebell youtubers do this), they tend to bend their lower back and fall or tip over to reach the ground with the other hand. Play around with it and you’ll get more enjoyment and use of the get up!
I noticed that as well. I also think it would be better to go onto your toes when doing the reverse lunge after standing. Adam flattens out his foot and touches the top of it to the ground. Your toes act as a kick-stand in that position, which makes it easier to perform.
@@DreamTerrorist Agree, I saw that too. But he was inconsistent with it which leads me to believe he is moving in the right direction, lol
These were great, thanks.
2 of these are already my favorites :D excited to try the rest
fantastic! yes more KB vids!!!!
Great video.
I use a little kettlebell work as a supplement to my skills. Definitely a worthy investment
I agree with Mike about TGU for strength but also think it's worth doing for stability and just getting better at standing in base. Sometimes you do have to get up in base under load. Where people fall off if they brogram it for core strength and aren't challenging themselves in that area as much as if they included direct core work.
KB presses (or clean & presses) in any variation are a money exercise. High rep swings can be a substitute for carries as grip/forearm work.
Single leg RDLs are nice to throw in a warm up.
I like varying up the carries by also doing them in the rack position or with the bell pressed overhead.
The dog walking his human in the background. 😂
Kettlebells are especially good for older people. I can't link the study because it seems UA-cam is deleting comments with links in them (or it least mine) but there was a study with older people doing the kettlebell swing (with what most people would consider fairly light kettlebells) that got interrupted by Covid (and thus the participants continued their kettlebell workouts in isolation without supervision.) An unintended result was that despite a wide range of form (correct to incorrect) there were no injuries amongst the participants. I'd never advise anyone to ignore proper form, but it turns out that kettlebell swings are very forgiving until you get to a tipping point in the weight of the kettlebell.
Hello, can you tell me what the name of the authors are for this study please? Or is there a date of when the paper was published? I'd like to read it myself. Thank you
Yes please
Great vid! I love KB training, look forward to the next one.
Word of warning to anyone thinking about barefoot shoes for daily commutes etc. I gave myself achillies tendonitis in both ankles from the pounding they took, despite doing some research into how to adjust gait to acount for the heel strike etc. Take it easy with these.
I have been wearing barefoot shoes everyday since 2012. No problems here.
Thanks for sharing 🙏🏾
I love kettlebells, i also swing bells over 200lbs, yet combining them with clubbells is top shelf, as is training kettlebells days you train with clubbells and macebells. Yes, i train with a kettlebell in one hand, and a steel club in the other.
I’m literally doing kettlebell exercises and wanted to see how many more you do.
Good thing I’ll be in here a little longer.
Just love kettlebell videos!
More kettlebell please
Yes more KB please
Please continue this series
The UK/Ireland terrain is very unpredictable/slippery right now! Great explanations, particularly Turkish Get-Up!
Thank you, thes exercises will do very nicely. I am training for not just longevity but also strength that will last me when I'm well into old age as I have a history of chronic illnesses
Thanks for the video and great exercises once again👌 sounds like there is a Part 2 coming💪😂
You’re very welcome! Actually a part three - this is part two! 😁
Thank you so much for your content. What Vivo boots/Shoes are you wearing in the video? I would like to get them.
Thanks! (as always). How should a novice exerciser go about choosing a kettlebell. How do you know if it’s too heavy or too light?
1/4 getups, just going up to the elbow, is one of my favorite ab exercises.
Great timing as this is ideal Ramadan training
This guy is in amazing shape. Great example for physical fitness.
Suppose you're eating a good and clean diet, and you do all 12 of The Bioneer kettlebell exercises recently posted, how strong can you get?
would love to see more, mate. cheers :)
Single leg rdl's train a really useful movement. I use this technique when I need to lift something that, because of where it is, I can't lift it with the normal proper lifting technique. I also taught it to a friend who has medical issues that wouldn't let them bend at the waist normally. They had to train it, but they were so excited that they wouldn't be dependant on others to pick things up off the floor for them.
Love these excercises for kettlebells 💪🙏
There are some times, when u upload an video, when i really think: " can he somehow read my mind?" Thanks alot for the great work!
I have found Zack Henderson's tutorials to be very helpful for the hard style ballistic moves, epsecially the one on the snatch.
youd probs like alec enkiris vid on making a loadable kettlebell. doing swings with your bodyweight or more on the bell feels crazy
I love the disclaimer. I always use my kettlebell in waves of being helpful then forgetting about it. By no means a kettlebell guy
Howdy Adam. I've been looking into a new system for home workouts using primarily Rings for Calisthenics and then incorporating heavy Sandbag work for the back and lower body. I remember seeing you used to lug around a bag for resistance, but I don't remember you doing a video on Sandbags specifically. What is your take on them?
Just finished a supreme kettlebell workout. Went to the park on a Saturday so of course all the fields were taken by losers who weren’t training. Like little kids playing baseball, people walking their dogs, families “just hanging out” pretending to love each other. spits Disgusting. I dragged my weights into the woods and got all that loser piggy baby weakness out of me. Cleans, press, rows, tricep extensions, swings. Followed by an hour of rigorous wrestling drills.
Lift weights. Forgo your family. Leave your children. Lift weights. Become your best self. Never stop training. Achieve godhood. Lift weights.
Please timestamp. It would help to search everytime I do a workout
you could write the timestamps into the comments yourself, solving the problem for yourself and for other ^^
at least for this video ;)
Oh is that too much work for you to access this free content, you delicate little flower!? Any other rude demands?
@@anatomyofmotive Bioneer is not going to kiss you bro 😂 stop glazing
Save the video into a playlist
More kettle bells !!! You should go on lebe Starks podcast
Thank you! I’m not sure I’d have much to add, though, unless he wants to talk about hybrid training, of course! 😁
@@TheBioneer your life of fitness child hood why you got into exercise what's your training methodology why you like kettle bells training while ageing and your diet phew topics of the top of my head and he's nice guy would be nice to here bounce off each other get on there dam it 😄
More please
I don't know why I started doing to, but if I'm not using my heaviest weight, I like going into tree pose (from yoga) at the top of my TGUs. Time in this pose is the one thing I vary based on my energy levels for the day.
Show us the other kettlebell exercises you mentioned at the end
I love me some Turkish Get Ups, my favourite move
Wouldn't do it in mud though, respect :D
More!
The kettlebell pullover ended up pinching my ulnar nerves in both my elbows and now they’re inflamed
Will you do a video on fast twitch type 2a?
Pleeeeease make a kettlebell only training program 🥺
More KB content please!
Unrelated but I was wondering what you think of behind the neck pullups vs regular pullups.
Hey Bioneer, what do you think about the UA-cam channel Lee Weiland? I am highly interested in your opinion on what they do, since it goes against what most people say and I find it to be helpful for me.
Please please make a series focus on HEMA Longsword fencers pleeeease
Would be interesting to see a functional fitness take on knights covering all of their skills. Their literacy and dance/etiquette, French as a second language, horse riding, throwing, field exercises etc. Then maybe its application in modern HEMA and how to physically prepare for it with minimal injury
@@uexkeruor Provençal? (Inventors of "fin amors," or courtly love)
what brand of bells do you recommend and where from?
What brand of kettlebells should I get? I usually buy Onnit because they don't have a slippery coating, but it's like they've discontinued their normal kettlebells
kettlebells cupon doesnt work already ? :(
What weights should I order? Beginner, 120kg 180cm male
How heavy is the kettlebell you are using for the clean and press?
I do enjoy your stuff, I know you mainly based your content on superhero stuff but you would enjoy checking into a chap called pat marmara he was in the special forces and his thoughts on working out are similar to yours although the style is different.
Can you make Hanayama training
MORE KETTLEBELLS!
Stap reading my mind and aploading videos i think will be cool and helpful, its starting to scare me😅
The housing estate around that field must look out the window and think "time for another Bioneer video"
Which video he recommended to check out for the tutorial? I didn't get it
THIS GUY COULD PLAY BATMAN!!!!!
Dat dood IS 🦇man
@@zanewalsh1812 you come right matey,
And should. He would look normal in street clothes, ya know?
I mean full program with you..like exercises and timer.Will be great practise wirh You.that one is ok,but we need full program:) Tnx
I’am getting some kettlebells…what’s a good weight?
I understand that there are only 24 hours in a day and only 168 hours in a week, but I think you gave a little space to the clubbell in your training...