You Only Need 1 Kettlebell
ฝัง
- เผยแพร่เมื่อ 28 มี.ค. 2024
- YOU ARE AN ATHLETE
TRAIN LIKE IT'S YOUR JOB
Start Training Today
www.wildmanathletica.com/
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PROGRAMS AVAILABLE:
Training For Overweight-Deconditioned-Individuals
Intro To Kettlebells
Kettlebell Swings
Kettlebell Clean & Press
Kettlebell Turkish Get-Up Master Program
2 Hand Heavy Club Program: The Basis of Strength
Bodyweight 101
Krav Get-Up 1
Slamball
These are not 6 week programs.
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For WILDMAN ATHLETICA Training Equipment
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-Adjustable Kettlebells
-Adjustable Clubs
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BELLS OF STEEL, INC.
bellsofsteel.us
bellsofsteel.com
ADEX-adexclub.com
Flow Shala-flowshala.com
Adjusta-Bell-Bottom Shells for Adjustable Competition Kettlebells
adjusta-bell.com
Magnetic Prints-Spacers for Adex Adjustable Clubs
www.etsy.com/shop/MagneticPrints
Pso-Rite
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Strong and Fit-Introductory Club Program Available
strongandfit.com/collections/...
Slamballs from Living Fit
www.living.fit/product/slam-ball
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Discount Codes:
Discount code for bodyweight programs
BODYW820
I started kettlebell training when I was 50 , and thought it was amazing, I am still doing swings, snatches, cleans to this day ! I'll turn 71 this June.
You are amazing and an inspiration👍💪🏼
Nice! Very impressed!
That’s awesome!
Very specifically inspiring as I am taking on a renewed fitness adventure as *I* turn 50 this year!
That is impressive.
"A lot of modern training is about looking cool, not about being cool." 🔥
Then he cuts to a bunch of hipsters doing choreographed stick fighting with him in public. Lol.
Yeah, I get your point. I've never understood the "coolness aspect" of that either. @@Smellslikegelfling
Brilliant comment
Sad but true. Health and strength first!
I’m 70 and I workout 5 days a week and I always do 100 kettlebell swings (4x25 or 5x20 depending on the kg’s) along with a number of kettlebell exercises. Also, I was taught to open the hand at the top of the press and snatch. It helps keep the wrist straight and relieves the stress on the wrist.
As someone that has used Mark's programs to get into the best shape I've been in 10+ years - remember weight loss is accomplished in the kitchen, and one of the easiest ways to get (extra) exercise in (and easiest to micro-load) is start by parking a little further from the entrance every time, then start getting somewhere early and walking around a little bit more every time, then do some stairs or hills, etc. If you increased your steps by 10 a day, you'd have added over a mile a day by the end of the year.
salute! 💪
Good advice. It's like stealth mini workouts... it's compound interest that builds over time.
I like that idea of getting somewhere early for a walk. That'd probably help my punctuality significantly.
@@utubepunkRed Delta Project suggests micro workouts. He talks about it a lot.
@@lymphomasurvive Who? What? Lol
You sir, are the opposite of X-fit. Your guidelines are safe, effective, progressive. Very rare among kettlebell instructors.
It starts with 1 kettlebell. Then they start secretly replicating in the corner. Later they grow weirder handles. And suddenly they've assembled into a herd of peculiar and heavy knickknacks.
The kettlebell garden in my house has blossomed over the years.
😂😂😂 so true.
I dress mine up in wigs and glasses.
Set em up on the kitchen table and have conversations with them while I'm eating dinner
Like the Stanley Cup boom
I think I have 60? And I seem to have lost at least 15 bells over the years
I love your focus on fitness as a supplement to life and not the other way around.
I love the idea of breaking complex movements into sub-parts and actually drilling them. I'm enjoying the club rehab program in TOI and doing these seemingly simple movements over and over. It feels great!
Please take care of yourself Mark! Love your content and am very excited for all of your content to come. Have availed some of your programs and loved all of it. I even do the free stuff in your YT playlists! Keep up the good work and hopefully you help more people! All the best! 💯❤️
After watching your videos for a few months with increasing intrigue as I continued my usual calisthenics and mainstream gym stuff, I finally tried lateral training with side to side swings, low to high and one arm club. I'm deconditioned but in the opposite direction of overweight; though I have had periods of enthusiastic training in my life (I'm 37), I've recently spent years on the couch and withered away until I was pretty miserable hobbling round the house. This long story is just for me to say, I've never performed any exercise that changed my life as immediately and dramatically as training rotation. I'd already been training again for a few months, but that movement melted the lock in my neck and shoulders, re-educated/re-connected my back and glute muscles, and got all my body firing and communicating as one team in a way that all my previous diverse and educated training had never touched. 3 years ago I was telling people I was getting arthritis in my left knee cos it was crunching and sensitive; those swings healed my left knee and hip in the first few days, as it exposed the profound weakness of my left side and began correcting it. I'm calling it the Jesus exercise cos in 3 days it brought me back to life and made a cripple walk freely again. Now when I hear you talk about how fundamental and essential these movements are for humans, I think you might be on to something 😉Thanks Mark, you're doing important work well
Forgive me, What exactly was the Jesus move and was it with Kettlebell or Club?
Training rotation, I believe. Gonna have to look that one up. Sounds amazing
@@crayzmarc The low to high heavy club move, mostly. Both sides then side to side swing. You can do it with kettlebell as long as you're super mindful. It should feel like walking, in the sense that the swings are powered by alternating leg drive, with feet planted. It will expose any imbalance or sedantary muscle, as the full body is required to do it smoothly. It should feel like constant equilibrium in motion the whole time, each swing feeling like a wave of tension from the foot, up the back and out to the hands like a cascade of dominos
@@erenjaegerbomb8653 thank you. I've got an Adex arc so can use that.
@@erenjaegerbomb8653 th-cam.com/video/_Yd8I7U44mw/w-d-xo.htmlsi=e8PI2ydjAHCz3txP thank you. This one right? Single arm. You should make one of Mark's seminars if you haven't already.
This is awesome! I’m 65, and I don’t know how many times I’ve tried to incorporate kettle bells, and ended up getting hurt. This is the best laid out plan of progression for function I’ve ever seen. Thank You
You‘ve gotten huge! And you are calm and your strength can be literally felt. You are the best!
Thank you for the quality of your information and instruction! I was laughing at your comments about working on the farm. People ask me why I like Kb's so much. There are lots of reasons, but on top of the list is it makes me feel like I did when I was a kid and working on the farm. There's no better feeling mentally or physically than the satisfaction of working hard. And working hard with your friends and family isn't really work. It's fun and makes good memories!
I’m a week into the deconditioned program and loving it
Subscribed. Good stuff. Clear and concise, realistic explanations.
Found you during Covid and continue KB. Amazing improvement in core fitness-back pain is gone. Thanks Mark
Excellent Video Mark! Thank you so much for the knowledge and everything you do!
Thank you Mark for helping me get everything out of life that I am trying to achieve.
Great stuff here Mark! Thanks for all you do!!
@markwildman "Stand up, to get up" perfect punchline.
Good exercises and instructions, thanks.
Just ordered my expansion pack for the Wildman Kettlebell. Let's GO!!!!💪🏻💣👍🏻
Nice
Super interesting take. Cause of this channel I ordered my first Kettlebell and am about to start the "journey"
Greetings from Germany
What weight did you start with?
NICE. Don't forget to join the Discod, Seb!
Me, as well. Hello from München.
@@davidlynch9049 You too!
@@noway7555what discord ? Can you send me the Channel ? 👀
experience, wisdom and serious intent to be helpful. thank you sir
The fabricator! Definitely someone who would be fun to hang out with! Absolutely digging the ClubBell program. Lots of great instruction and a road map that will last for years with the Wildman Club. I am doing it 2 days a week with KB's swings hand to hand using Pavel's method 2 days a week as well. Swimming 3-5 days a week for about 45 minutes in the ocean. The most important thing to me is that I have been able to train without injury following the programs! And at almost 75 years of age that is important to me. I am thinking about the TGU' program because I am definitely a puss with that one. The Club bell program addresses it at some level. But, TGU I think is the missing link. Hopefully swinging bells until the last days on the Water Planet. Thanks Mark, for absolutely top shelf instruction!
I turn 70 in three weeks. This is my kettlebell workout that I do 2-3 times per week:
30 lb bell
85 kb swings, 60 s rest
20 clean & press each arm, 60 s rest
20 bent-over rows each arm, 60 s rest
20 each side glute bridge bench press, 60 s rest
26 halos, 60 s rest
20 suitcase dead lift each side, 60 s rest
I follow that up with a half-mile farmer carry with the 30lb bell, switching hands every 60 s.
Thanks for showing the suitcase deadlift.
Thanks young man. Turning 90 here. I do a similar workout. Hope you can do 20 years of fitness.
Thanks both - I turn 115 in a couple of weeks and just hit a PB, managed a TGU with 48kg. Stay strong, live long.
Yep same here
I've got my 4th birthday in 6 weeks
Wildman influenced me to start young and live strong.
I follow a program similar to yours, but I do 106 swings with a 35lb bell. 58 sec rest
Then I do a suitcase carry with a 50lb bell for 5x sets of 60 secs
My friends all tell me how young I look for my age
Thanks guys i got big birthday coming up turning 120, i still feel like a young buck and im definetly gonna try this workout and see if i can live to 200
@@Arganith You cant live to 200 you ridiculous, ridiculous man.
At the most I'd wager 193 if you keep up with the swings and the getups
I never get tired of the way Mark lays it out for us. No debate, no waffling, no questions. This is The Way. So good.
This is the way
Thank you! I started with a club (mace bell) after finding you; I love it and now am going to head back to a bell. It’s been many years but I have been conditioning myself to get back at it after too many years of elbow issues. It’s so sad to hear that the human body has digressed so far over the years. We HAVE to get ourselves strong or we will die way too early. Thanks again for what you do, I am looking forward to training with you.
You are such a G, Mark. Love you, coach.
Some great info here!! Thank you Mark!!
Love this approach! It's what kettlebell training is all about!
Thank you, Mark.
keep preaching brother. another nice challenge!
Love that video so complete!!
I really love this explanation and progression. I have found myself getting deconditioned in my 50s and am ready for a reset.
Love this content! Looking forward to more!
Absolutely great videos. I love the advice. Having been a sportsman for 50 years I find your advice refreshing. Anyone looking to start a programme should listen to your advice. I like the idea of working out in your work clothes its made me do exercises aĺl day every time I stop the van. Feeling good for it.
Thank you for breaking this down
very informative video! I have been using kettlebells lately and had so much fun its so addictive !!! been watching kettlebell videos also and your channel is very helpful
This video is VERY helpful for the Wildman roadmap I'm still working on.
Thanks Mark!
Wow training for health and strength. Hard to find that philosophy on TH-cam. Just subbed, thanks for the great content.
I enjoy this training. I use it both as the main course of a day's training and also as a warmup for heavier barbell movements. It seems to have helped improve my floor clean & deep paused barbell front squat
This is possibly the best video I’ve seen in terms of capturing key practical points in the context of the big picture. Thank you for the wisdom you provide for free, Mark.
Yup! Halos, inverted goblet squats and around-the-world too. Also, heavy club inside and outside circles, and shield cast.
This is what I’m looking for. Appreciate it
Just purchased 2 Kettlebells each one a deferent wt. As a runner, I want to improve over all strength of my hips and core. December I have a Trail 50 miler, with 10,000 ft of elevation gain. Let’s go KettleBell leg strength and core is essential 🤙🏽 Thanks for your content
This is the best exercise channel. It instructs me at 62 how to train rigorously w/o getting injured. I prefer KB training to my teen days of Olympic Weightlifting.
I'm somewhat de-conditioned from having spent the last year+ working through a rotator cuff tear. I've only just in the past week attempted snatches and partial get-ups. This is good info
I think I just found my new kettle bell work out routines. As one of the unfortunate remote office sitting people that gained some weight. This looks amazing!!! Inspiring.
My new training goal is get in good enough shape to be able to manage 2 minutes of CPR compressions without those 2 minutes feeling like 1000 minutes
@KateSemple Hear! Hear! I feel your pain...
Cool❤ thanks for laying out a clear vision.
Fantastic, inspirational video, thanks.
This is extremely helpful for me. Thank you
I just got an adjustable kettlebell off of your recommendation. Super excited to add it to my training! Thanks, I really enjoy the content you make.
How do you like it? Considering one too as I'm almost broke AF, lol
@@DirtRoadRemedy I like it a lot! I bought a single kettlebell for the reason of how expensive it is haha but it's worth the money. It saves space and gives you so many kettlebells in one.
If you buy one I've got a short video on a good way to keep up with the tools.
I do have all Pavel Tsatsouline training books, DVDs and two Russian kettlebells. I wish that I can beat my shell shock and depression to start training again. Peace.
start and make it easy. learn to succeed. training doesn't have to be crippling to be beneficial. you just have to do it. then do it again. start easy. it can be hard in a few months. the goal is to do it
@@MarkWildman 🤝
You CAN do it. You are powerful. You are valuable. Go inside to find your center, and honor that. Think only of who you intend to become. 🙏🏻💕
Put negative crap to one side my friend and feel the exhilaration, good luck
@@inthegym4679 🤝
YUP YOU'RE STILL THE BEST!
That's a great point, it's all about feeling good not just looking good. So many bodybuilders look amazing but are unfit and unprepared for life in general. I won't go back to bodybuilding now because kettlebells give me all I need in half the time. Also they give me plenty of cardio too.
I have always said this about bros who point out having a 6-pack: just because you have them doesn't mean they're functional. Any actor can tell you the best definition comes from being starved and dehydrated and those actors aren't doing their own stunts.
I am currently trying to work up to 15 minute swings since I canceled my gym membership (for various reasons.) After seeing a lady do those on her balcony in a short, I knew I had to get back into kettlebells. I took a college class back when I was twenty but I never had a gym since that had them. Maybe it's because they are too convenient.
this totally changed the way i look at my kettlebells. fantastic! thank you.
Go Mark!
Great video! I’m pretty strong generally because I grew up on a farm and still help out. I love the quiet femininity I feel doing yoga, but want to add in kettlebells as I enter my late 30s. This is the best video I’ve seen about progressing over time. Thanks!
I am so glad we have a real instructor as good as Wildman.
I've recently come across a lot of kettlebell and mace videos with absolutely terrible and incredibly dangerous technique. It's only a matter of time before someone gets seriously hurt or worse.
👍👍 Very logical and very motivational
I saw some video from 2020. You got bigger pecs, shoulders and arms over the last years.
So i / we will also do, by following your programms. Thanks mark.
I was just thinking the same thing, haven’t seen this guy in years, he got a lot bigger
Thanks Mark
Damn this is incredibly well articulated and logical. How refreshing dude.
Thank you
Looking forward to your builds. As to lights, let’s see what designs you can come up with. I always like lights that you can move for a specific purpose. Like the pillar light but on top of the rig.
Excellent !!
You're awesome!
ThanK You
this really Great
I was told by a gym coach when I was 16 "you don't play sport to get fit, you get fit to play sport" that has stuck with me ever since. My work is quite physical, so I replicate the way I work at the gym i.e 30 second intervals, move around (keep heart rate up) and repeat. Then stretching/yoga to finish. Im 42, lean and outperform most guys in their 20s I work with. As a professional, gym and kettle work supplements my career, helps me avoid injury and keeps me working longer with better output. I see so many at the gym doing 6 reps then taking a 5 minute break inbetween, and have often thought, what real life situation does that replicate. Also people are so quick to up the weight but mastering a weight, speed changes, additional rotations, changing angles is a great way to mix things up imo. Great video thanks
one of the best natural bodybuilder
Hello Mark, appreciate and love all of your content. Do you have any modifications for arthritic knees? Thank you.
Often people will
Prioritize single arm club to improve knee function
Solid content
Awesome vid!
Good information and video.
I will give a go. Thanks
This is a great video. What would you recommend as a, sort of, diagnostic procedure for a folk to go to the store and pick out which kettle to buy. I think there's a lot to be said about reduced cognitive friction for a new habit with something that starts as soon as you pick it up. I especially liked your forward-thinking in applying sustainable habits for life. Thanks for sharing.
I really like that NO bullshit approach.
Great video!
I like seeing all the older trucks in the background.
One kettlebell, ten years, let's gooo! 🔥💪 Looking forward to tomorrow when I'll add box squats and swings for time to my routine 😊
Great video 👍🏻
So far I like what i'm hearing. Some of the reasons I miss construction was the free workouts that built conditioned muscles that lasted for years.
Mark makes it easy for any age at any level. I’m 65, 144 pounds at 5’9”, recently retired from 17 years of driving a truck and sitting a lot. I prefer the swings and floor work with a 20 pound kettle for years of low back pain.
Excellent
I recommend kettlebells and this channel to anyone who will listen to me. Currently trying to talk my sister into starting some sort of program. She's in the military and under orders to lose some weight, so she's killing herself in the gym. I sent her a couple of your videos, Mark, as well as a file breaking down the hows and whys and some dos and don'ts, and I hope she'll stick with it. Everyone needs kettlebells in their life.
Agreed.
You only need one exercise band too.
I'm currently using kettlebell to get in shape and be effective in a army. You said it's all about "take a weight and carry it all day long" , this is all army and war is about. I was confidant about this choice, but when you said it , it made even more sense
Moving up in poods was a tough process way back when. This is a great gradual process for modern crazyball enthusiasts.
Mark I would love to know your input on the different effects of Kettlebell sport style training vs hardstyle? Do they have the same or similar effects and benefits and can they both be used in the manner you mention in the video with the same effect or similar or will the outcomes differ?
Do you happen to have a video on this and if not would you consider making a video on it. I'm asking because kettlebell sport seems to have a more structured environment in being able to compete which adds visible goals and achievements.
I have mainly focused on hardstyle myself but have been intrigued by kettlebell sport. I just don't want to switch over only to find that it doesn't give the same benefits. I like the cardio focus of kettlebell sport but not sure if it has enough of the strength element to satisfy gpp strength needs?
I found the Pavel PDF's on Pirate Bay back in the day and when Joe Rogan came out with his primate bells, I ordered the 1.5 pood howler monkey and learned very quickly that I couldn't swing it properly and needed to scale down to get my wrist and pelvis and back stabilizers to adapt - arthritis of the severe kind takes so much more care with these dynamic moves.
I didn't stick with it, but now I'm gonna get after it.
I know you’re a fitness guy and I enjoy those videos, but can you tell us more about some of those cool vehicles you workout in front of? 😃
This is a great great video!!
Amazing, you're right we got to 5 a week, minimum, till we die!💥💥💫
I still follow a modification of Pavel’s basic ballistic lifting protocol I learned 20 years ago. I roll dice to determine how many repetitions for the day, then roll again to find out which weight I’ll be lifting. Some days are a warmup, others are cruel and unusual.
Love this video, great advice. But, what if I just prefer the basic KB exercises you mentioned and after doing it for a few months, i would rather not swing it at all? I feel good with just the basics and swinging just feels wrong to me. Had it not been for this video, i could have injured myself insisting on swings.
I use standard 25lbs dumbbells to protect from tennis injuries. It lets me do a lot of wrists movements in several positions. It took me close to 1 year to get to 50 wrists rotations per hand in hand in front of my face position. I do not want to get higher in weight because it lowers my shot's precision. I also do not want to keep any weights on top of my head/body and do everything really slowly to avoid injuries. I think 25kg is a lot for a men to use a lower limit. I play sports for 30 years and consider myself in an ok to good shape. The most heavy thing modern person needs to handle is airline baggage which has 21kg weight limit.
May I ask what kettlebell weight would be a good starting point for a single kettlebell program?
Time to start using my kettle bell. I got it for suitcase carries, seen people doing the swings at the gym but have been afraid to attempt that with my lower back problems, but maybe i can work up to it
Intro to kettlebell program.
Then swings or clean and press program
I remember when pavel was in mens health in 1998(give or take) . What GREAT marketing he did. a body that.... Mark is getting his own tribe like pavel did.....
I suspect that I've got a hernia (from work not kB training). I was somewhere between a swing program (about 160 reps each side) and a clean & press program. Should I attempt the unconditioned beginner stuff or am I stuck waiting a year and a half for a surgery I don't even know I need?
I’m 60, use to be an athlete but work and kids took up most of my time. Would the 12 -20.5 kg adjustable kettlebell be a good starting point for equipment?
I am doing the deconditioned program. I miss some of the bodybuilding movements for arms, upper back, and shoulders. How could I add those back in and not detract from the intent of the program?