THE MOST important & BEST squat you can do for sports & life-Kettlebell 72-Deck Squat
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- Опубліковано 18 вер 2024
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Yet another movement to work towards. I've been training for 39 years and looking at your content is making my training new and interesting again. Thank you for all your videos. "Don't drop the weight on your face." would look good on a t-shirt.
I want that T-shirt!
Hell, I fall down without doing sports.
I do because I have ataxia, but I've learned to never stay down. Mark thanks 😊
After how many drinks
You’re a drunk
Testify!
I've recently added this in to my KB program and WOW does it ever blast the core. There's no way to get out of firing the core. It's amazing.
I'm gonna give a try. At 70 yrs old I'm swinging the bells and running so always looking to improve. Thank you
Hey Mark, look at that. You've got your own gym (again)! Looks good!!
Finally
Superior instruction and explanation Mark. Well done
So much fun! I futzed with the weight: 29 lbs, nah too heavy. 20 lbs too light. 23 lbs just right, Goldilocks would be proud. Setting the weight really helped me: an Adjustable Kettlebell let me set the perfect counterbalance. Kept it down to 5 reps so I can train it again tomorrow.
Thanks for that tip. I was wondering what weight would be right for these.
I think it is generally a great tip to go through new exercises with lesser weight to help me get the movement right before i try for high weight. Body/muscle memory building i guess😊
Good instruction with ample attention paid to the fine points.
Ok, I want a Wildman t-shirt that says "Do not drop the weight on your face, that is the important part". And I will use this exercise to prepare myself for standing up from the ground on my snowboard.
Great idea!
This is a video I was really waiting for! Thanks for the valuable guidance 👍
wow, so much thoughtful technique & strength building in this
Mark Wildman is the one I recommend. Have been following him for years and my trainer says my form is good, despite not lifting high weights. At my age it definitely is the way to go. Although, the thought of rolling backwards with the kettlebell in my hands and not dropping it on my mouth gives me the heebie jeebies.
The deck squat returns
Thank u mister Mark.U are a good instructor.
Reminder of backwards breakfalls in judo~aikido 🔥
Just don't slap the mat when you're trying to hold a kettlebell above your face. You're gonna have a bad time...
Perfect
I do this with kettlbell and it is so so powerfull
This chanel is exelent,thank you Mark
I've been doing these since I saw one of your videos on them a few years ago. I don't have access to a kettlebell atm so have been using a plate, the bell is smoother but the plate allows a press at the top which is a nice addition
New gym drawing around,Mark???? Looks nice!!!
Scott Sonnen did this also... in his spetsnaz kb séries... included a press at the top position... great exercise
I got it from
Rkc guys back in 05
I knew it! The almighty Deck Squat. I've been working on pro/re-gressions of this move
I did these yesterday after Clean and Press. Great exercise.
Always thought these were atomic sit-ups. Except I hold a plate, roll to deck, pullover, roll up and then push the plate overhead. One big motion. Love these things.
Help I've fallen and I can't get up!
Beautiful!! Thank you
Excellent video. People get seriously injured and even die from falls.
Going to try this with a 6kg
You should prob use 2.3kg
Excellent work. Never thought of this exercise before.
I’m pretty sure this helped me not smash the back of my skull on the ground when I was hit by a car at the end of last year.
Tucking the chin is a very important detail.
I’m pretty sure it’s the reason I’m
Not dead several times over
Great videos
Mark, have you done a video breaking down how to begin kb training without putting the weight down? I’ve found EMOM work pretty accessible but idk how to get into the continuous hold, duration stuff
U R the best 🤘
will take a while to get where I will try this with a heavy bell... thank you for the suggestion...
All kinds of awesome ...
❤
…but what are those bars with discs on them in the background? 😜
I like these exercises.
It's tough getting down from bottom of the squat to the ground and vice versa. The rest of the movement is easy:)
I think years of judo break falls made this easy for me. I can see how it would be awkward if you've never done it before.
some day; hopefully in near future ; would love to train with you. Fill lot of training gaps. Thanks for sharing this. You should def do a QA session with @Bioneer .
That training space looks invigorating indeed....
If we round our back while rolling, doesn't that put it in a delicate position? How safe is it with heavy weights?
No, as you will be engaging your core. Rounding the back allows for the roll/rock which dissipates the force. This is a very important part of break falling in throwing arts.
Marc, I think this video was great! I’m going to do this exercise and I’m going to share this on my Facebook page.
🙏
I have a joined spine due to back surgery, bit worried about the whole rounding of the back and rolling on the ground
Next level
very good I need to do this
Directions unclear. Still rocking and rolling send help
I love this exercise. What's the standard breathing pattern?
ROCK AND ROLL🤘 😎👍
Oh lovely like this one …
Can this exercise help you be able to roll up without weight? (I don't usually ski/ mtb/dirt bike with a kettlebell.)
Is the way to get to that level to progressively use less weight until you have none?
The weight actually helps you roll on to your feet. Yes it adds difficulty sitting up and the standing from the squat.
@@brentranke7528 thanks but I already know that. That wasn't the question
@@powskier sorry re-reading your post that was clearly stated. This video about floor kips maybe what you are looking for… ua-cam.com/video/oMUKM-Q1MHg/v-deo.htmlsi=iDP8rF8qe1O1bnJZ
In other videos Mark mentions using the decksquat to develop the ROM to getup off the floor bodyweight wise, and also to progress to pistol squats. He's mentioned that the weight aids developing the 'reflex response' to allow the body to get there.
He has also stated in answering questions ( in other desksquat videos ) that there is [ at least ] a goal to progress to no weight.
So from this perspective it's clearly reasonable that you could select a minimum weight that allows you gain the necessary ROM to power through that transition phase, additionally, a logical 'regression' would be to reduce the weight aiding the movement until the bodyweight decksquat is achieved ( leaving pistols and other progressions to one side for clarity ).
Indeed this is exactly the way Steve Cotter outlines it in his desksquat video, Mark hasn't, as far as I know, explicitly outlined a particular track like this, I think it's created some confusion based on similar questions.
So where does this leave the weighted decksquat progressions and the seeming contradiction this has with the above 'track'.
From doing the desksquats and looking at the videos, while you could do it the way stated above, another track would be to progress the weight for certain strength and conditioning goals, what else is there.
The control needed changes, so that's how I've made sense of it, seperate 'tracks' using the same movement, but exactly the value of going up relatively high in weight given the complexity etc, needs fleshing out for me.
e.g. I'm not sure if I want to progress to 32kg decksquats but it would be interesting to see this common question put to bed, especially in the context of buying a decksquat programme.
Anyway there's lots of value in doing them to a certain tailored level, love doing them and happy I heard about them here, great exercise!🎉
How much weight is ideal? Like what percentage of body weight should be used amd what reps and sets?
Do it with that Golden Goose Egg
What kind of boots and jeans do you rock?
The inverted goblet squat is what sucked me into kettlebell training. I do it as part of every warmup.
PS: Pretty soon I'm going to have to convert the basement grow room into a gym. 😀
I tried this excirise and did wrong, because I could not come into possion to stand up.
Definitely gonna crush my face.
Great exercise but I think the quarter squat has a great relationship to the main way an athlete interacts with the ground in their sports: running. And they allow for a heavy load with a low risk of injury.
I think a quarter squad is great but I like to tie that into a super heavy Mace 360. Turns it from a squat into a total body exercise based on rotation.
"Do Not Drop the Weight on your Face" - people who need to be told this probably shouldn't be allowed near a kettlebell.
Learning backward breakfall first might be of value.
i think breakfall should come after deck squat.
@@MarkWildman because the weight helps not-so- fit folks with poor ankle mobility get their fat butts a little closer to their feet before putting their tails on the mat? Or because they learn to roll back without their arms first and don't have to un-learn reaching for the mat? Love your channel, have learned a lot, enjoy your teaching style, repetition and brevity of description, obviously honed from years of teaching.
what would happen if we dropped the weight on our face?
Is that a 48kg?😮
I needd to chat brielfly with all my injuries? Willing to pay a small fee, as I have been unemployed past two years and need excercise and movement to het me in the rihht headspace, not MEDICATIONS!!
Wow…..is there a version with less risk of one error not knocking my teeth out?
Totally random.... what was the model of that truck/jeep in one of your preparatory exercises?
That is a custom truck with a nascar engine build on an 80’s dodge frame with a nautical harpoon canon
@@MarkWildmanI think just the act of READING that description increased T levels by 33%
I just tried these....I have an emergency appointment at the dentist in 15 minutes
That must be a foam kettlebell, because the Rogue I have that size is 123 lbs.
All competition kettle bells are the same size, regardless of weight, it is highly unlikely that you have a 123 pound kettle bell the same size as a competition bell unless it’s filled with some thing denser than iron that’s probably illegal to posses in the lower 48 states.
Eliko did make some but they are incredibly rare
So does wiping the f out everyday you learn quick lol
Or you could just do squats and weighted crunches without the added risk of falling back onto the floor. Seems a little unnecessary.
Skate or die!
I’ll do with 8 kilo…
29k views on a video, but 50k likes? More people like the video even without watching?
It is worth emphasizing that you should start without a weight.. Which is challenging in itself, to get comfortable with the movement..
Actually harder without the weight. Weight helps give you enough speed to get up.
lmao
This is simply a joke. Do it without rolling. FEET ON THE GROUND AT ALL TIMES
Maby wear a helmet while practising this one
You managed to not drop things on your face every day, just keep doing that
awesome
You're right about this being an important movement. But this isnt a squat as a squat is starting from a standing positions and bringing your butt down with your feet on the floor. Two entirely different concepts. This is a rolling get up not a "deck squat" or whatever ridiculous term you came up with for this video lmao. You are overcomplicating stuff to make yourself seem more intelligent this exercise has been around forever without the KB and its actually better without it.
I didn’t come up with the name, as I understand it, this was conceptualized originally by the Russian navy to do on the deck of a ship. Feel free to do some research before you make comments that demonstrate your ignorance of the topic. I learned this from RC back in 2005 under this name.
sneaky comment, sorry Mark, but olympic and champion lifters collapse the knees. seems to be a load bearing movement that works for extreme loads, should actually work for us normal people with lighter loads?!!
Absolutely going to wreck your lower back in years to come doing these. Same with sit-ups.
Thank you for making me laugh. I very much enjoyed your perspective.