Forgot to mention weight! So, you definitely do NOT need to go heavy for this workout to be effective. Starting out, it's better to use a somewhat lighter kettlebell: something you could comfortably press for 15 - 20 reps would be just fine. Of course, as you gain confidence with the sequence, you can go heavier. However, if you're running this sequence 2 - 3x/week (which I recommend) I would only make one of those sessions heavy. OK! Hope you dig the sequence everyone, and let me know if you'd like to see more kettlebell core routines in the future. Happy training and, Strong ON! - Pat P.S. Don't forget to snag 101 free kettlebell workouts at www.101kettlebellworkouts.com
A kb coach I had once said that windmills and TGUs are considered carry exercises. He has a point. As for core exercises for brutal stability, I am in love with double kb rack carries. I understood Dan John's anaconda strength term. It changed my barbell back squat form.
So, cool thing about these exercises--especially the windmill--is while they can be awesome ways to DEMONSTRATE your mobility, but are also truly excellent ways to DEVELOP your mobility. So, don't worry if they feel a little stiff or awkward at first. Spend time with them and you'll notice improvements probably sooner than you expect.
Thanks! And yes, I generally recommend both learning and performing the TGU from the top down. Several reasons for this. First, when you move in reverse, your body often naturally falls into the right positions; the different stages are just more intuitive, for whatever reason, when going from top to bottom. Second, it's just a little awkward, especially if you're working TGU into the mix with other workouts, to lie down and set up properly for the exercise. Since many kettlebell exercises finish overhead anyway (snatches, presses, etc.) this sets up nicely to flow right into the TGU, no awkward interruptions required : )
Also, balancing the cup of water is just a good way to check, without much risk, proper alignment. Great drill to master before adding much (if any) weight.
@@KettlebellQuickies I feel that the water cup drill is one of those gimmicks that sound mystical, but does not help to learn the proper TGU. Holding a bottle of water to feel at least some weight is far better. If you can't perform a TGU with a small water bottle, I'm damn sure you won't be able to do it with a cup of water on your fist.
@@antonipoblocki Yeah, for sure. And if one doesn't have a small cup of water handy, or would rather just not risk getting wet (oh no!!!), then take a LIGHT kettlebell and perform the get up with the kettlebell in the bottoms up position. Also forces you to be absolutely meticulous with alignment, otherwise, you know, it flops over : )
Yes, very underrate and underutilized. However, I fully expect this video to completely change the online fitness landscape, so hopefully this won't be a problem after today!
@@KettlebellQuickies I can see that happening as I write this. The most important thing to add validity to a UA-cam fitness channel is more shirts taken off and thumbnail pictures of hidden KB training secrets. It’s an untapped opportunity!!!!
@@Justobserving9291 Sadly, your points are correct! Honestly, it's hard to compete in such a click-bait-y landscape, but whatever. I'll just keep cranking out what I think is worthwhile content--so long as it helps even just some people, I'm happy : )
Forgot to mention weight!
So, you definitely do NOT need to go heavy for this workout to be effective. Starting out, it's better to use a somewhat lighter kettlebell: something you could comfortably press for 15 - 20 reps would be just fine. Of course, as you gain confidence with the sequence, you can go heavier. However, if you're running this sequence 2 - 3x/week (which I recommend) I would only make one of those sessions heavy.
OK! Hope you dig the sequence everyone, and let me know if you'd like to see more kettlebell core routines in the future. Happy training and,
Strong ON!
- Pat
P.S. Don't forget to snag 101 free kettlebell workouts at www.101kettlebellworkouts.com
I've been getting bored in my ab/core activation routine. This will be great. Thx!
@@richardcurtis7854 💪 💪
Excellent form Pat my jiu-jitsu has really come on since I've followed your workouts
@@DanT288 thanks, Dan. I love to hear it!
A kb coach I had once said that windmills and TGUs are considered carry exercises. He has a point.
As for core exercises for brutal stability, I am in love with double kb rack carries. I understood Dan John's anaconda strength term. It changed my barbell back squat form.
Rack holds/carries were actually the first kettlebell exercise I ever performed, even before the swing. Immediately knew they were special.
Agreed. Double KB carries really engages the core.
@@Milpower another thing to try is mixed carries: one bell in the one, one in suitcase. Fun stuff!
Two exercises I struggle to do with good form, Windmills and Turkish Get Up. I can actual see how they're performed properly. Niice one 👍
So, cool thing about these exercises--especially the windmill--is while they can be awesome ways to DEMONSTRATE your mobility, but are also truly excellent ways to DEVELOP your mobility. So, don't worry if they feel a little stiff or awkward at first. Spend time with them and you'll notice improvements probably sooner than you expect.
Outstanding content as usual Pat, thanks for sharing this 🙏
@@swoosh2835 for sure. Thanks for watching!
Love it! TGU and loaded carriers are so underrated. Love to "hate" TGU😂
Especially single arm carries. So simple--I mean, they're almost impossible to mess up!--yet so effective.
Windy windmills🌬️🍂🍁
yah
Good video Pat, I may have heard you mention doing the TGU from a standing position and with a paper cup in one of your podcasts before.
Thanks! And yes, I generally recommend both learning and performing the TGU from the top down. Several reasons for this. First, when you move in reverse, your body often naturally falls into the right positions; the different stages are just more intuitive, for whatever reason, when going from top to bottom. Second, it's just a little awkward, especially if you're working TGU into the mix with other workouts, to lie down and set up properly for the exercise. Since many kettlebell exercises finish overhead anyway (snatches, presses, etc.) this sets up nicely to flow right into the TGU, no awkward interruptions required : )
Also, balancing the cup of water is just a good way to check, without much risk, proper alignment. Great drill to master before adding much (if any) weight.
@@KettlebellQuickies I feel that the water cup drill is one of those gimmicks that sound mystical, but does not help to learn the proper TGU. Holding a bottle of water to feel at least some weight is far better.
If you can't perform a TGU with a small water bottle, I'm damn sure you won't be able to do it with a cup of water on your fist.
@@antonipoblocki Yeah, for sure. And if one doesn't have a small cup of water handy, or would rather just not risk getting wet (oh no!!!), then take a LIGHT kettlebell and perform the get up with the kettlebell in the bottoms up position. Also forces you to be absolutely meticulous with alignment, otherwise, you know, it flops over : )
@@KettlebellQuickies I agree. Bottoms up is far better.
Спасибо Пэт! Работаем!
I personally find around the world's and halos and pull overs very effective for abs.
Windmills are underrated and necessary to get higher numbers
Yes, very underrate and underutilized. However, I fully expect this video to completely change the online fitness landscape, so hopefully this won't be a problem after today!
@@KettlebellQuickies I can see that happening as I write this. The most important thing to add validity to a UA-cam fitness channel is more shirts taken off and thumbnail pictures of hidden KB training secrets. It’s an untapped opportunity!!!!
@@Justobserving9291 Sadly, your points are correct! Honestly, it's hard to compete in such a click-bait-y landscape, but whatever. I'll just keep cranking out what I think is worthwhile content--so long as it helps even just some people, I'm happy : )
Pat
This is Mark Molthen
I purchased your resent offer
I have not received the program and I can’t reach you
Please respond
@@markmolthen2419 hey Mark, we pinged you back on FB, but please email. Patflynn(at)chroniclesofstrength(dot)com
Charles Manson giving kettlebell tips. Its a crazy time to live in 😄
Helter Kettlebellter
Helter Kettlebellter