I started training with kettlebells 5 years ago and now I can easily do one handed swings (alternating) with a 24 kg bell. Best bang for your buck and most compact fitness tool in the world.
Thanks soooo much for the tip about the thumb positioning. I was doing my switches palm-down and couldn’t figure out why I was having trouble getting into the rhythm of it. It’s those little details that make me love this channel!
I only started doing hand to hand swings 2 days ago. Before that I did only two handed or single handed swing. I noticed that hand to hand is much more demanding on my legs for some reason, so I'll stick with it. It feels I get much more leg benefit from it on top of the core muscles benefit mentioned.
Just came across this video today. Been following you for a year. Man! This got my heart rate working!! Everything lit up! My core, my grip my arms… everything! My new favorite thing to do.
The best channel so far I found for beginners (sure he is good at advanced+ as well) - great technics and technical explanations which help proper technic, and in such a plain English! Just found this channel. Too bad it’s 11.23 pm here... will have to delay the WO till tomorrow. Thank you very much, Mark
Fantastic so fabulous my form and execution has improved from your amazing videos. I am a dancer and it makes me feel so much more stronger and agile. Thank you for the very best content on kettlebell training .😊 Your the best in the field.
Mark, this content is sparkling. I hope you're working on Wildman bell molds because that's where your'e headed.. Looking forward to some kettlebell programming wisdom content.
Well, that was humbling. Last Thursday I finally reached my goal of 10-20 w/ 24kg and after day 1 w/ alternating, I got as far as 8 sets/10…5 on each side. 🤦♂️ - I guess I have another two months to go before needing a 28kg bell. Happy Monday! 😎
Good teaching! I have a construction background, I like that you teach realistic movement with weight.Awesome! God Bless the alternating one hand Kettle bell swings! Do you know what I mean?
Just a quick question. Would you suggest switching hands after each rep or have half reps done with one hand then switching hands to complete the set. Would less switching help a beginner maintain proper form, especially keeping the shoulders packed? Thanks
I think if you aren’t sure what the answer is to your question it’s probably because you haven’t reached the stage where you’re completely confident in your technique. If that’s so then you should stick to 1 armed swings for an entire half set and then switch. The point of actually switching back and forth like Mark’s doing in this video is to induce rapid firing of your core’s cross stabilization muscles which will a whole other level of effect in your body. However you really have to build up to such movements and unless you have a personal trainer, it’s only you who will know if you’re completely ready or not. I would say one way to do that is to watch Mark’s videos intently and compare your form to his while watching yourself in a mirror or maybe having a loved one observe you and the video at the same time.
I know in this video you argue that the hand-to-hand is good because of the stability it helps develop, and that makes sense, but do you think it does that better than the single arm? This is something I have started thinking about after dipping back into Pavel's Simple and Sinister book. I read it about two years ago and have been basically following the program since, but upon returning to it I noticed that he never mentions the alternating hands. I've been doing alternating hands. That's been part of my progression, get strong enough on a single-arm with a new weight and then start doing more and more alternating. But on looking back at the book and thinking about it, it almost seems like single-arm generates more power. It feels like I maybe tone it down a little when I do a switch, because I don't want to lose the kettlebelle? A part of me wonders if maybe single-arm isn't better for overall power. Plus... it seems like you ultimately get just as much stability work on both sides as long as you do equal numbers on each side. Do you have a take on this question? I'm for sure not sure. This is just my thinking right now.
no. i alternate between them. if people have a bad side, then they will shift to their good side in hand to hand. keeping 2hand tricks people with a bad side into the center. so alternate between the 2 usually
So if cross-body stabilization is what makes hand-to-hand swings superior to two-handed swings, what is it that makes hand-to-hand swings different from simply doing sets of single-handed swings?
I tore a rhomboid doing this on the last rep at the top of the movement. What's the most likely reason? I'm thinking my rhomboid wasn't strong enough for the weight I advanced to. I'd hate to do it again so I've been doing rhomboid exercises with bands and gone back to two handed swings.
He means to keep the shoulder of the swinging arm tight to the rest of your upper body so that the weight of the bell does not extend your arm forward. I.e., Keeping it “back” and “down” so that it doesn’t extend up and out as the bell swings up and forward. Think of it as if you were walking your dog on a leash with one arm and the dog suddenly took off after something. If you were not packing the shoulder of the arm holding the leash, the dog’s momentum will make you face plant as your arm extends out and forward. But if you kept your shoulder packed, your arm wouldn’t extend forward (or at least not as much, based on how heavy and excited your dog is!) and you’d be able to control the situation a little better. Hope this helps.
Hey Mark, do I need to activate my lat during one arm swings, like pressing the kettlebell back down so it wont swing higher than my hip? Or is the lat in anyway involved? Thanks :)
unless you are doing a double bounce hip snap (competition style), you don't want to over stress the elbow with heavy weights. if you double bounce the hips its not necessary. but with a single hip dip it is
HEY, youre the dude that trained JACK BLACK into the incredible Superman that he is today!!!? Cool, I wanna look just like Jack Black, especially in a super full body suit like him...yikes, maybe not that.
I don’t really see any benefit of this compared to single hand swing. Maybe it It improves coordination but it drastically increases the chance of dropping the bell and injuring another person in the gym. Maybe do this one alone in a park or something.
i understand your skepticism. it just takes a bit of training. i use this version because most people have a "bad" side. they rotate slightly differently, they hip snap differently if you load only one side. this method just allows the good side to flip back and for forth immediately with the not so good side. its just a way to balance things out
Mark Wildman yeah fair enough. I still do this but change hands after 25 reps till I hit 100. But I’m in a public gym and there’s idiots walking about everywhere, they even walk in front of me when I’m snatching. I just try to minimise the risk factor.
Please do not cuss, and certainly do not take God's name in vain. I really like your videos, and you do a good job but there's just absolutely no reason to cuss, and it really does diminish you.
![ไข้ขึ้นเลย! เมื่อแฝดโดนจัดเต็มวัคซีนครบ2เดือน🤒 [cc] แดนแพทตี้ SS2 | EP.54 |](http://i.ytimg.com/vi/z2VHItnyyvY/mqdefault.jpg)
I am sat down with a cup of tea watching a whole playlist of Wildman videos. This is engaging and massively informative - thank you.
I've read a bunch of Pavel Tsatouline's books (the guy who brought Kettlebell back to the U.S. in 1999-2001), and frankly, Mark makes it so simple!!
Erik Lares - completely agree
Right there with you man. Just started incorporating Kettlebell into my workout and Mark's videos are incredibly informative.
Absolutely, this man is so concise and clear in his explanations.
I'm sitting my fat ass in a semi truck getting motivated to move... no tea though
I started training with kettlebells 5 years ago and now I can easily do one handed swings (alternating) with a 24 kg bell. Best bang for your buck and most compact fitness tool in the world.
This channel deserves waaaaaay more views and subs, hidden gem!
Thanks soooo much for the tip about the thumb positioning. I was doing my switches palm-down and couldn’t figure out why I was having trouble getting into the rhythm of it. It’s those little details that make me love this channel!
I only started doing hand to hand swings 2 days ago.
Before that I did only two handed or single handed swing.
I noticed that hand to hand is much more demanding on my legs for some reason, so I'll stick with it. It feels I get much more leg benefit from it on top of the core muscles benefit mentioned.
Just came across this video today. Been following you for a year. Man! This got my heart rate working!! Everything lit up! My core, my grip my arms… everything! My new favorite thing to do.
Great stuff, Mark. Really enjoy your videos: smart, short, clear, informative and all served up with a dry wit.
For my first try at this wonderful exercise I completed 5 minutes with an 8kg bell. This is a great move up from the 2 handed swing. Thanks Mark!
Many thanks for this and your other kettlebell videos. The expert instruction is much appreciated.
Yeah, I echo the sentiments below. Really clear, really no nonsense, really helpful.
The best channel so far I found for beginners (sure he is good at advanced+ as well) - great technics and technical explanations which help proper technic, and in such a plain English! Just found this channel. Too bad it’s 11.23 pm here... will have to delay the WO till tomorrow. Thank you very much, Mark
Fantastic so fabulous my form and execution has improved from your amazing videos. I am a dancer and it makes me feel so much more stronger and agile. Thank you for the very best content on kettlebell training .😊 Your the best in the field.
There is almost nothing better for dancers. Spread the word. It’s hard to get dancers to cross train outside of Pilates.
Thanks for watching
This technique is much better than the hand over the top technique. Thank you for the lesson.
Mark, this content is sparkling. I hope you're working on Wildman bell molds because that's where your'e headed.. Looking forward to some kettlebell programming wisdom content.
Well, that was humbling. Last Thursday I finally reached my goal of 10-20 w/ 24kg and after day 1 w/ alternating, I got as far as 8 sets/10…5 on each side. 🤦♂️ - I guess I have another two months to go before needing a 28kg bell. Happy Monday! 😎
I do this with a combination of 2hand and alternate swings in my 100 swings per workout . As always a great vid.
"You god damn straight it is"
"Is it better" Dang Skippy Just started, ie got strong enough, to start these. Warm me up Quick! Thanks Big Guy
more than anything, this showed me that i'm walking around with duck feet. thanks mark for pointing out how i should be walking
I'm brazilian and love your videos
I recently lost a lot of weight, so thanks for the tips :)
How did you lose the weight?
Good teaching! I have a construction background, I like that you teach realistic movement with weight.Awesome! God Bless the alternating one hand Kettle bell swings! Do you know what I mean?
Just a quick question. Would you suggest switching hands after each rep or have half reps done with one hand then switching hands to complete the set. Would less switching help a beginner maintain proper form, especially keeping the shoulders packed? Thanks
I think if you aren’t sure what the answer is to your question it’s probably because you haven’t reached the stage where you’re completely confident in your technique. If that’s so then you should stick to 1 armed swings for an entire half set and then switch. The point of actually switching back and forth like Mark’s doing in this video is to induce rapid firing of your core’s cross stabilization muscles which will a whole other level of effect in your body. However you really have to build up to such movements and unless you have a personal trainer, it’s only you who will know if you’re completely ready or not. I would say one way to do that is to watch Mark’s videos intently and compare your form to his while watching yourself in a mirror or maybe having a loved one observe you and the video at the same time.
I know in this video you argue that the hand-to-hand is good because of the stability it helps develop, and that makes sense, but do you think it does that better than the single arm?
This is something I have started thinking about after dipping back into Pavel's Simple and Sinister book. I read it about two years ago and have been basically following the program since, but upon returning to it I noticed that he never mentions the alternating hands.
I've been doing alternating hands. That's been part of my progression, get strong enough on a single-arm with a new weight and then start doing more and more alternating.
But on looking back at the book and thinking about it, it almost seems like single-arm generates more power. It feels like I maybe tone it down a little when I do a switch, because I don't want to lose the kettlebelle?
A part of me wonders if maybe single-arm isn't better for overall power. Plus... it seems like you ultimately get just as much stability work on both sides as long as you do equal numbers on each side.
Do you have a take on this question? I'm for sure not sure. This is just my thinking right now.
This is an excellent video.
Thx for the vid, gonna give it a shot tomorrow!
Ur the man
So if the hand to hand is better, does that eliminate the need for two handed swings once you progress?
no. i alternate between them. if people have a bad side, then they will shift to their good side in hand to hand. keeping 2hand tricks people with a bad side into the center. so alternate between the 2 usually
Mark Wildman thanks!
Nice thanks you'!
Dude whats with the collar, are you channeling yor inner 80s preppy! Great vid!
collars protect from abrasion with fight armor. i just sometimes forget to put it down.
@@MarkWildman fashion police everywhere videos appreciated cheers 💪😎☝️
Did exactly that today, didn't finish correctly, rounded my back, tweaked it.... lesson learned for the noob...
that happens.... to basically everyone in the beginning
Also control your hips or you're throwing those out at some point. Still recovering from that with a 16kg.
Thank you for the information...
So if cross-body stabilization is what makes hand-to-hand swings superior to two-handed swings, what is it that makes hand-to-hand swings different from simply doing sets of single-handed swings?
The hand change keeps the load from being constant on one side
@@MarkWildman Gotcha, thanks!
What is the purpose of the thumb pointing back rather than just having a perpendicular grip?
protecting the elbow if you f*&k up
Should I use the same weight that I use for the 2 hands when do a single hand swing. Or less weight?
I tore a rhomboid doing this on the last rep at the top of the movement. What's the most likely reason? I'm thinking my rhomboid wasn't strong enough for the weight I advanced to. I'd hate to do it again so I've been doing rhomboid exercises with bands and gone back to two handed swings.
What do you mean by "pack the shoulders", Mark?
He means to keep the shoulder of the swinging arm tight to the rest of your upper body so that the weight of the bell does not extend your arm forward. I.e., Keeping it “back” and “down” so that it doesn’t extend up and out as the bell swings up and forward. Think of it as if you were walking your dog on a leash with one arm and the dog suddenly took off after something. If you were not packing the shoulder of the arm holding the leash, the dog’s momentum will make you face plant as your arm extends out and forward. But if you kept your shoulder packed, your arm wouldn’t extend forward (or at least not as much, based on how heavy and excited your dog is!) and you’d be able to control the situation a little better. Hope this helps.
This is a good answer
It’s more fun listening at half speed 😂
I’ll try that
Hey Mark, do you recommend the same foot position you showed if you have flat feet ? Or should I wear trainers with orthotics ? Thanks
Hey Mark, do I need to activate my lat during one arm swings, like pressing the kettlebell back down so it wont swing higher than my hip? Or is the lat in anyway involved?
Thanks :)
1:18 🖖
Why does the thumb need to be back on the down swing?
unless you are doing a double bounce hip snap (competition style), you don't want to over stress the elbow with heavy weights. if you double bounce the hips its not necessary. but with a single hip dip it is
HEY, youre the dude that trained JACK BLACK into the incredible Superman that he is today!!!? Cool, I wanna look just like Jack Black, especially in a super full body suit like him...yikes, maybe not that.
I. Talk. I. Point.
fix that collar boy
American swing aka two handed snatch.
I don’t really see any benefit of this compared to single hand swing. Maybe it It improves coordination but it drastically increases the chance of dropping the bell and injuring another person in the gym. Maybe do this one alone in a park or something.
i understand your skepticism. it just takes a bit of training. i use this version because most people have a "bad" side. they rotate slightly differently, they hip snap differently if you load only one side. this method just allows the good side to flip back and for forth immediately with the not so good side. its just a way to balance things out
Mark Wildman yeah fair enough. I still do this but change hands after 25 reps till I hit 100. But I’m in a public gym and there’s idiots walking about everywhere, they even walk in front of me when I’m snatching. I just try to minimise the risk factor.
i was about to subscribe until i saw the popped collar
Please do not cuss, and certainly do not take God's name in vain. I really like your videos, and you do a good job but there's just absolutely no reason to cuss, and it really does diminish you.