Kettlebell Swings for Massive Power: The "What The Hell" Effect!
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- Опубліковано 3 чер 2024
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The kettlebell swing would be one of the most underrated exercises... were it not so highly rated by literally everyone.
So powerful is the kettlebell swing that some have coined the "what the hell effect" to describe its seemingly magical properties.
The kettlebell swing is an extremely effective tool for strenghtening the glutes and increasing glute activation. It can improve jump height and running speed, and it teaches the hip-hinge movement.
There are actually a few different versions of the kettlebell swing, too, with each one having slightly different benefits. For example: the kettlebell sport swing utilizes more of a "pendulum" movement that aims to be efficient at moving the weight for high, high rep ranges. This is very well suited to calorie burning and metabolic conditioning (things the kettlebell swing is brililant at).
The hard style kettlebell swing, meanwhile, focusses much more on the hip hinge and emphasizes a contrast between relaxing the body and exploding to create tension and power. This is the technique that can translate to greater athletic performance.
Let me know what you think of the kettlebell swing down below! Anything I missed?
Thanks gang! - Навчання та стиль
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Hey thanks for the video! Really enjoyed your super functional training books as well. You might want to check out championship fighting by Jack Dempsey.. it's a book with very detailed breakdowns of how to strike as powerfully and quickly as possible.. a lot of stuff that gets overlooked today and has helped me become a lot faster, more powerful, and prevent injury while striking as well as helping me with my footwork. Might get a lot of value out of it if you want to improve your Martial arts! Just a thought.
Can you make another cognitive training video. Something geared towards increasing general IQ. I love your training philosophy and how you approach fitness by improving the body and mind. Your a true Gem in the fitness community.
Could you do more “What the Hell?” Effect exercises? Or at least mention them here on the comments?
I really appreciate your B-roll. I learn a lot of exercise variations just from watching it. 🙏🏾
What is your opinion on the American version where the kettlebell goes overhead?
In an ocean of toxic and poorly researched fitness content, your channel constantly inspires and educates. Thanks, Adam.
Indeed. Fitness is like diets; it's very cultic and full of vanity.
No research was cited here.
@@FitMDAtl I believe that actual research does state that kettlebell movements are one of the least effective methods of training to develop power, which is probably why no research was cited!
How come it is toxic? I think term is overused.
@@dyufreekz That’s my understanding.
Kettle bell + calisthenics = greatness
I went from crossfit to just doing kettlebells and calisthenics during lockdown and have been doing just that for a couple years. Having a lot of fun w it and definitely getting stronger
@@t.rolljenkins8321 That's a pure waste of time you only need like 3 - 4 out of those
@@t.rolljenkins8321 The more of a waste of time yes I know
This is the way
+ heavier resistance bands = monster power
At 70 years of age I do 5 sets of 20 with a 36 kilo kettle bell. Great workout!
Savage!😆
That's radical
Im 29 and im on my 3rd day of 5 sets of 20 twice a day with a 12kg kettlebell! Sticking with this for a month then moving up to 16 kg.
That's heavy af bruh!
Are you really Geoff Capes 😂
I'm a rugby fullback and kettlebell swings were the exercise I should have added to my routine earlier. My acceleration and top speed have increased drastically, allowing me to get away from defenders and outpace them once I'm away. Plus on the rare, newsworthy occasion that I enter a ruck, I fare better than ever before
I love kb swings so much - they take lower back pain away immediately. After a good session I feel like I am floating on air - walking is so effortless it's almost ethereal.
I'm just getting into KB training and I've done swings only once. I immediately felt that it helped my lower back area where I get a lot of pain occasionally.
I did 'Joe Daniels 50 swings a day, everyday' during lock down. I found this really effective. I went from a 24kg to 36kg in a pretty short period of time. When gyms reopened, I found my deadlift hadn't really dropped. I think they're one of those great exercises that sadly folks just aren't doing!
Joe Daniels is the fuckin man
joe is still putting out great content - doing live sessions as of late
Gyms never closed here. They are essential businesses for overall physical health. :)
But yeah, surprising how fast I went from 16kg to 24kg! I'm aiming for 36kg!
Helped with my hip hinge too!
Joe is awesome
Joe Daniels is a good dude! Got a lot of corrections from watching him the first time I met him
In college I started doing squat style kettlebell swings while taking military fitness. I had zero stamina, but within two weeks of doing swings I was able to at least keep jogging for longer than 15 minutes wheras prior I had trouble doing so for even 2 to 3 minutes. Granted it was done at a slow jog, but I've never been much of a runner or jogger so the improvement was fairly hard to believe for me at the time.
Hi, may I ask how your routine looked like? Did you do it for a set period of time or certain number of reps? Multiple sets?
I'm interested in doing Kettlebell swings for power but also I am really interested in the cardio benefit.
Hate jogging and like the idea of cardio from home!
Cheers from Germany
@@whoknows8223
If you are new to working out and in bad shape, start with sets of 20 swings and a reasonable weight.
Your heart-rate will rise quickly. As you get fitter, increase the weight of the KB a little at a time.
When you are resting in between sets and your heart-rate starts to drop below 120 BPM, do another set of 20 to keep your heart-rate elevated and in the training zone.
A little benefit of being in terrible shape (when you start) is that you can do sets with lots of rest and keep your heart-rate in the training zone. If your heart stays in this range of BPM your body will think you are jogging a long distance without stopping. You get aerobic credit while resting... A sweet deal.
When you are fitter, you will have to work harder to stay in the training zone, but you will be ready.
I like to stay between 120 and 130 BPM. You can go as long as you like and do as many types of KB exercises as you like. Use variety to spread the resistance around and get your whole body involved.
When I started training, I couldn't run at all. I could do the KB swings in front of the TV for an hour. I would do a set and watch my BPM start to fall. When I hit 120, I would do another set. With an hour of areobic weight training a day, I started dropping body fat really quickly.
Do you have a heart-rate monitor? It's a nice thing to have and they are getting very inexpensive.
Mine has an alarm and will tell me if I am dropping out of the training range. 😎 The ones with a chest strap are the most accurate.
I think running would be boring. Doing weights with Kettlebells and watching the news on TV works for me.
(Although, sometimes I really want to launch my kettlebell through the TV when I hear what's going on.)
Of course, I will not meet any interesting people working out in my living room.
I was doing swing training and zero running. I was 35 and took a pt test and ran the fastest 1.5 miles I had ever ran in just about 11 minutes. Kettlebell training absolutely helped
I just got a kettlebell a few days ago, I instantly thought “it’d be cool if bioneer made a video on kettlebells” this is blowing my mind right now lol
I just one, 50lb....it's amazing tbh I thought it was bullshit, but it really does work!! Much better than dumbbells
Hey, how it is going with your training? Do you still use the kettlebell in your exercises?
The sheep b roll helps set this channel above other fitness UA-camrs. Keep up the great quality - the people need you.
I got into Kettlebell training a couple of years ago
Mark Wildman's Wildman Athletica channel has been an absolute God-send
They need to do a collab.
Mark is great with kettle Bell knowledge
Yeah, shout out to Mark 👍
litterally did every single exercise that exists, im surprised by the strength of this man
I recommend this exercise more than any other. Life changer; fixed my back issues and sleep problems.
In which way did it improve your sleep?
Maybe he slept poorly due to back pain.
@@kevstar97 the TL;DR is ; kettle bell swings is a full body workout. It trains the nervous system to be very active in the day and allows you to reach deeper sleep, properly rest.
My trainer introduced me to kettlebell swings a year ago. WHAT A DIFFERENCE IN MY BODY! Love it!
Your the man on my 44 months after major accident your a major reason i can work walk properly never thought I would again. Keep up the good work.
you're welcome
you're welcome
you’re welcome
I do use the kettlebell swing in a lot of my exercises every other week I do the Turkish get up. That one I've always found very challenging but also very fun.
I got a kettlebell like two or three weeks ago, and here our homeboy is with a brand new video about kettlebell swings. Great video as always, man!
Same here man , i ordered it yesterday. Will be arriving in few days
I remember when I had like a dozen different YT-fitness subscriptions. So glad I scaled it down to three non bs ones. If you're new to this channel, stay, go back and browse the content and I promise you you'll get that "this is all I need" feeling. Great video as always! 🙌🏼♥️ Much love from Sweden.
And the other 2 may be?
I'd submit AthleanX as well as Adam. Their guidance has been immensely valuable as I approach fit at 50.
Please give other channel names too. Also highly agree with the "this is all I need" feeling.
@@infera1 Sean Nalewanyj and Shredded Sport Science. There are more good ones. But those are the ones I scaled it down to. I have a background in sports science though. So I have a bit of a library in my head as well, when it comes to training. Have both a bachelor's degree and a master's degree in the physiology of sport and exercise. If you're completly new to training I would recommend AthleanX.
@@socialistprofessor3206 Thats actually one of the channels I unsubbed from. Nothing wrong with Jeff. I would recommend him to most people. But for me, with a similar background as Jeff, I don't feel he brings any new or rather different angles to my training. Still a good pick though. I'm 40 now, will follow you and ten years from still be fit as ever. 💪🏼And after we pass 50 we keep it pushing. Best looking corps ever coming up! 🤣
At 42 I'm nearing the best shape I've been in in my life (an admitedly low bar so far), thanks to my near daily kettlebell routine that I've been doing on my lunch break for the last 7 months. I'm using a modified version of Pavel's Simple & Sinister, adapted to my short time window, and my need for it to be interesting.
So I do 10 swings, 1 Turkish Get-up, X10, alternating left and right. S&S doesn't use juggling swings, but I do, because I have severe ADHD, and they're just way more interesting. I then do two handed swings if it's my 3rd day in a row -- which I often hit, but I also don't hold myself too rigidly to working out every day, so the vast majority are juggling days. I started off with just 15 pound bells, then once the workout got too easy, I added a 25lb bell as my heavy, doing 80% light, 20% heavy. Now I'm up to 40% heavy, 60% light, but now light is 25, and heavy is 40! My long term goal is 80/20 with 40 and 60 pound bells.
I've never been someone who likes excercising, but even though it's not part of my plan, I'll sometimes just decide to do a session (or two!) on the weekend, because I just feel better the days I practice my bells. I never push myself so hard with this workout that I'm tired afterwards -- just energized.
That’s awesome. I did S&S on my lunch break for about two years. It was great!
I bet you're small.
Juggling is fun as hell!
Once in a few years a snow storm shuts down my town Eugene Oregon USA. I shovel the snow on my block and thanks to swings I don't hurt my back after doing it for couple hours a day for the duration of the storm
I’ve recently taken a deep dive into Dan John’s entire body of literature and podcasts. I’ve started doing KB swings for high reps with his “hike” cue and have never had more solid abs
in a sea of shitty kettlebell instruction, Dan John is a beacon of light
What’s the “hike cue?”
Love doing Kettlebell swings. I use them in almost every workout session. You want to wear yourself out? Combine them with Burpees for a conditioning circuit.
One cue I learned to add intensity was to use your lats to push the kettlebell from the extended position toward the down position, different from just letting gravity pull it down. More reps over time, added engagement from other muscle groups.
He mentioned that style. It's called the over speed 👍
Great info as always
My favourite kettlebell exercise is what I call "Round the Houses" (I don't know the proper name). You transfer the kettlebell from one hand to the other whilst taking it round the back and round the front of your body (in other words it does an orbit around your body). It's great for the core.
Slingshot?
I learned it as around the world, as you say great exercise. I use it as part of my warm up for kettle bell workouts
@Top Lobster hell yea, add in some halos and that's warm-up right there
Mark Wildman calls this one "Around the World." It's great!
At a flip and you are juggling now boy
Hey there, im a kettlebell instroctor and ive been using this tool to train and help hundreds of clients through their fitness journey and the swing is considered the mother exercise to learn using and training with kbs, and it has served me and my students so much throughoutvthe years, great video and content as always mr sinicki
kettle bells, burpees and jump rope are truly amazing exercises
Yes. I can't believe how great it is. So cheap and ez to get great results. I add running with sprints 🏃♂️ because I'm cheap
Thank you for all the great work you do!
Awesome video as always
Just started off and barely used my glutes. Doint 10 reps with your guidance and I really feel them. Great advice!
You’re getting better and better every single time! Great content as always and super engaging video!
Always great content!!!
If you are new to Kettlebells and considering trying a one-handed swing, it is very important that you swing that KB thumb-first between your legs.
Thumb-first will ensure that your elbow will bend correctly when the arm is between your legs.
If you do this backwards (pinkie-first) you can really mess up your elbow. Do NOT go pinkie-first ever !
You could trap and hyperextend your elbow while holding the weight and do some real damage. Read this carefully and be safe.
I really love the places you shoot these videos (in addition to the great lifting advice of course)
This is by far the best informative video in regards to kettlebell swings there is.
Great as always thanks for the video!
Great Video!💯
Nice video! This is one of the best descriptions on how to correctly perform a kb swing that I've ever found on YT.
Love these functional style training videos! Lately training jump height and getting lower back pain, will include this into my routine to strengthen my lower back and improve explosive power!
Adam, as always great content.
Great video and great info thanks
Thank you so much for these great videos! I always learn a lot and your hard work is much appreciated. Love the kettlebell swing and I agree that it’s one of the best compound exercises you can do. I like starting out with Turkish get ups to get everything firing and then move on to a swing and goblet ladder style workout. So effective and it’s amazing how one piece of equipment can provide so many benefits.
Just, perfect timing man. I’m just looking to get into kettlebells.
Excellent content consistently, thank you
Awesome, man! Will try those!
You must have been reading my mind, not even three hours ago I was looking to see if you had made a video dedicated to kettlebells. Been doing research as kettlebells seem to offer the exact combination of musculature and athleticism I’m looking to achieve. Once again you are a lifesaver!
I'm going to use every bioneer training method to one day succeed as the new bioneer
You’ll have to kill the current Bioneer first. That’s how it works.
This is obviously a joke and I apologize if this guy turns out to be a psycho.
@@murrayrothtard6072 Baptised by blood
Excellent video as always. 👍
Awesome video! Full of seriously good information
Bring on the Kbells!
Thanks for making this video.
Been using kettlebells since 2007 and I've never gotten bored.
Keep up the great work!
This guy is definitely one of my favorite UA-camrs. I just like his energy
You CRUSH bro, I love you videos, great info!
amazing channel mate. this stuff needs to be promoted. sharing to my brothers.
4:44 I've never laughed so hard in my life - the look of absolute horror after saying it make me choke on my water - seriously though, I love watching your videos and the kettlebell swing has already had a significant effect on exercises like my pull-ups, as well as improving my posture and strengthening my lower back - thanks for making a video about it!
Sounds great! Starting doing kettlebell swings today... Is it a good enough idea to do say 10 minutes of strict low weight swings for warmup while learning to keep the form?
Agreed! The moment of realization is hilarious!
That's exactly right!!!
I have just finished a good round of stretching, just looking to intake some more priceless data whilst eating me tea...
Having seen him waving bye to a sheep put a smile on me face then he immediately comes out with grabbing your bellend.. I have nearly choked on my spoon!! Goodness' sake Adam 😅🤟🏻
Bellend - I've learnt a new word. 😂 and today, impressed by this video I bought two kettle bells (12 and 20kg) to expand my fitness routine to add some variety.
Earlier this summer I tried my own kind of version of the "10,000 swing challenge" I did not fully finish and had a few sick days in the middle. By the end of it which was almost 5 weeks, I was really amazed at how much stronger I felt in other exercises. I didn't notice as much as I went along but when I was performing other exercises and comparing back 4-5 weeks ago, I was realizing that I was performing them much easier and or faster. I also noticed a huge jump in grip strength and pulls ups.
Great, clear and straightforward. Thank you very much....
always amazing how you take such a simple concept and make it into an informative, interesting and engaging video.
I started doing kettlebell swings a couple of months ago and have noticed all of the improvements you mentioned. Not grabbing your bell end when doing these is very solid advice lol
A really good mindset for those half bridges is to think of it like you're pinching the ground between your feet and your shoulders. That forces you to use your glutes more.
Thanks Casper :)
Great channel.
This is such a great channel.
You really improved your swing form!! I remember watching older videos and it looked liked a bit too much arm use but now you really got it!! Great job
The hard-style kettlebell swing and the Turkish Get Up made me feel so good, even in the beginning I denied my choice because they look a bit weird, luckily I insisted on my choice. Thank you to let more people know about hard-style kettlebell training, especially who don't have too much money for the gym and various exercising gears.👍
another really great job, I get a lot of good ideas from these videos, thank you
Thanks for this very detailed video 😊
Great video, Adam! After following your content for a long time, I'm happy to say that I've finally purchased Superfunctional Training 2.0!
You embody the training philosophy of a fitness mentor I had back in Australia: becoming ready for anything! I like that your video release timings line up with my mornings, so I habitually work out right after watching. You literally inspire people across the world.
Thank you for making consistently valuable content!
I started hardstyle and overspeed swinging when gyms closed because of covid. I noticed significant strength gains thanks to them without a gym. They are amazing, but I found that I need way more time to recover from sessions compared to regular kettlebell training. Also found them great for grip strength, particulary for jiu-jitsu where you often have to control dinamic forces (maybe not as much for holding onto a bar).
Great Adam loving your content big fan
Best channel ever, love the video
I've really been enjoying juggling from one hand to the other at the top of the swing, even throwing it for a flip with some of the lighter kettlebells. It's fun to try and get fancy with it!
Kettlebell swing is one of the most underrated exercises in the mainstream fitness industry. Great video as always Adam! 🤙🏼💪🏼
Thank you. One of my favorite w/o youtube channels.
New to the channel, really like your stuff! Thanks!
I can personally start to the "what the hell effect". After a bicycle accident I had to take a long time off my kendo training but was able to keep doing strength training.
Au my first practice, the trailer asked me how I am still so fast after such a long time off... The hard style kettlebell swing is, of course, a staple of my workout.
I'm such a big fan of the 1.5 repstyle when it comes to squats that I like to do alternating kettlebell clean squats as a finisher to a leg day
Solid content..thanks for your time....simple workouts again..
Top work and love how you explain a technique step by step thank you for your help 🙏
Kettlebells swings are on the short-list of "If I could only do one movement for the rest of my life, if might be this."
Kettlebell Swings, Turkish Get-ups, and Pull-ups are the three I can't live without!
agreed, and I'd add dips, or pushups, great choices
Swings, pullups and burpees for me.
I love the hard style kettlebell swing. It builds your lung capacity, and the gains are ridiculous!
youtube wants me to start doing these,keep coming thru with these kettlebell swings, good vid cheers!
Thanks brother great video
Great content and finally the swing gets it's due, I've trained with bells for over ten years and taught under a master RKC after receiving my cert. One small suggestion, wait for the bell to pull you into the hinge (opposed to hinging early) so your thumbs graze the crotch of your pants, hands close to the crotch and far from the knees 🤘
Hi Adam. I just discovered your channel a couple of days ago, and I'm enjoying it so much. I've got two kettle bells, but I've only used them for goblet squats. Today, I watched you and did two sets of 50 swings. It really is fun when you know what you're doing! Thank you so much for your excellent explanations. I love watching you do your stuff. I'm a 68-year-old woman who loves the gym, beef and dreaming of accomplishing some of your cool moves.
So much great info for free. Thanks man for helping so many people on their fitness journey. Keep it up👍
Solid video! Never knew there were more then one type of kettle bell swing..
You reading my mind, man? I started to incorporate kettlebells as my primary upper body training method (outside of bouldering) and it's too fun.
Would love for you to explore the Turkish Get Up, which kicks my ass each time.
Last spring/summer I was in the worst shape of my life. My back and glutes were so weak I couldn´t do five push ups without losing my hips. Three months later without having touched a barbell I deadliftet 180kg for reps. WTH!!! I got bored with the kettlebell and hasnt used it since, but I was truly shocked at the rate of improvement. I mean I´m in my mid 40s (started with 16kg bells and used the 48kg one three months in)
You are awesome and an inspiration, keep up the good work
Great video
The kettlebell swing is really underrated
Excellent instruction on this exercise. I have had to change my fitness training greatly in the last few months because of a combination of getting older ( 50 ) and I seem to have lost the top half of my stamina after getting what I thought was a really mild case of Covid.... now run out of breath a lot sooner when running etc.
So I am devouring all your videos and adopting what i can.
Yeah same boat here. I’m 36. Never had any lung issues. Workout 4-6 times a week. Dodged Covid for the whole pandemic. Finally got me in March…still have heaviness in my lungs. It’s bizarre and frustrating sometimes. Slowly getting better. All the best to you
Did you guys get your lungs checked out? Wondering if you guys have collapses alveoli
Love your videos you deserve more subs
Love your videos and your personality.
This was a great reminder to work these into my routine. Great explanation and breakdown, as well as adjunct movements to help out
I started back doing kettlebell swings. I just purchased a 25lb bell, and when my budget allows, I’ll buy a couple more heavier ones. I started doing swings in hopes of achieving a flatter, more toned stomach. I like the simplicity and effectiveness I feel after doing kb swings. I feel it everywhere, including my abs. I’m doing 100 daily.
Any update? I started doing kettlebell swings today for the same purpose - lose some belly fat, tone my body and build some stamina.
@@mandandi I’ll keep you updated when I do them more consistently. I do feel my core engaging though. It’s cardio and strength training, and kettlebell swings provide a full body workout. It’s good to have a variety of weights for different muscle groups. 😊💪
Update ?
25lb is more than enough for a woman. most women start at 15lb onyl.
@@georgepierre3594 some days I only feel like using 15lbs.
KBSs have really helped me get my glutes active, and are overall one of my go to "I can't be assed" exercises
I mostly do Alternating and One Arm Swings, recently moved up to my 24kg for those which is honestly wild to me 😅
Oh, I also will usually do 5 sets of 20 with 1 minute rests between, whether it's the "Hard" swing, or Unilateral/Alternating with 10 per arm
Great video much appreciated
I just started Kettlebell training and via searches I came across your channel. I like your content as well as the workouts/various different body workouts in between your showing of the kettlebell swing such as your pull-ups on poles w legs out, crawling on the railing for balance etc. 💪🏻💪🏻. Thank you @TheBioneer #TheBioneer
I was taught that the hard style was what you called the over speed swing. Where you don’t let it come up very high at all instead you activate your lats to stop the momentum and then whip it back down. The harder you work one way the harder it is to stop the force and send it the other way. It’s more like a sprint and it’s effective even if you’re limited to lower weights.
Prior to the Covid lockdown (when I had a gym membership) I used to do the Turkish Get Up with the kettlebell. Very challenging exercise and exposed many imbalances when I first started
Great vid. Thanks!