I had a 16 kg bell for the longest time. Since I'm a skinny guy, I had much trouble with it. Last year I got an 8 and 12 kg kettlebell. The 8 is really good to learn the correct technique, also good for warm up. Now I mainly use the 12k, will move up to the 16 when I'm ready. Don't shy away from lighter weights!
I just got a 16kg yesterday and was pretty surprised at how unwieldy and heavy it felt compared to dumbell so it humbled me quite a bit =D. I'm glad I didn't let my ego get in the way and order the next larger size. I am almost wondering about a 12kg. I can swing and press the 16kg so far and clean, but the TGU is quite a shock to the ego again. Probably mostly a matter of getting the skill/technique down, but I'm a little suprised almost everyone recommends the 16kg for men in general (even ones with no prior strength training). Then again shoulders have always been a week point for me.
this will definitely put muscle on you. i put on nearly 20lbs of muscle when i first started kb ing. i was already an athlete and a trainer then. i'm working on a workout workbook for programs for just this occasion
I absolutely agree with you. I found 16Kgs too heavy as a starting weight. 8 Kgs, 12 Kgs and then 16 Kgs are the weights I'd recommend as starters from my experience. For ladies a 6 Kg. Most of the recommendations in You Tube are by ego driven hunks who want to show off.
Another skinny/lean guy here. Same. I found 16 as a start to be unstable and encouraging me to break proper form. I am starting with the 8 because I want to get it right, and being locked down I can't risk the chance of getting injured.
I’ve started people who have no experience with good lifting or athletic form with my 4kg and I’m not ashamed that I used it when I was injured and getting back into it (and transitioning from heavy barbells to light kettlebells). Obviously that’s super light but it’s so much easier for someone to get down good form and THEN go buy their own heavier kettlebell than to load up heavy weight on top of bad form. I hope no one feels obligated to start on a 16kg if it’s too much for them. There’s no ego in choosing the right weight for you. You should be challenged, yes. But you should also be able to have great form and technique and avoid injury or strain. Find YOUR balance. Not anyone else’s. Cheers :)
Mark, speaking on behalf of the self-isolated people to the far East, it would be super good if you could record a (25-30 minute?) kettlebell "realtime" workout for an average Joe. Your advice on specific topics is great, I am sure the workout will find many followers.
@Paul Morris I suggest you watch this video from Mark that will probably answer your questions: The ABC's of Movie Program Design th-cam.com/video/S7r9hQ570W0/w-d-xo.html While the title says that it is specifically for Movies, the flexibility of the program is good for anyone that has a life that is regularly interrupted or changing.
Thank you! 49 male I feel on my steps after shoveling snow this weekend in Michigan.. Basically, I fell on my steps landing on my gluts.... I feel the gobel squat perpared me for the fall and the snow removal.... Kettbells make a great gifts for dads, uncles and students athletes
Agree on the gift idea. I’m getting some for my nieces. Glad you weren’t hurt, there’s a reason I advocate full depth squats and you certainly discovered it
just got myself a 16kg competition kettlebell based upon your recommendations, and will be going through your videos and developing a regimen based upon your methods. looking forward to developing a higher level of fitness.
Hi Mark - have you thought about bringing back the "historic lessons" or starting a podcast? I can't be only one who found them lessons very entertaining. Thanks and cheers
I'm obviously doing something wrong then. I only use a 8kg for a couple of exercises, a 10kg for the majority, and have recently started to use a 12kg on the exercises where I'm now starting to feel a bit stronger. The only exercise where I'd be able to use those heavier ones is on the swing.
Mark, I now watch and re-watch your videos for tutorial purposes. I’m grateful for them. One question relates to your several comments about programming. That’s essentially what I need to find. Just a good, reliable program of where to start, how to progress, etc. I’m currently doing miscellaneous workouts from several books by Pavel or others from the same Pavel-inspired line. It is good, but it still feels all over the place. I write today to ask for your thoughts or recommendations on this. Thanks for such great tutorials!
I got a Titan adjustable kettlebell. I think it max out at 70lbs. It's not fast to change weights. But it's solid and reliable. I live in a tiny apartment in a big city. So it's a good way to go if you don't have room for a lot of equipment.
great video , i am a 52 year ocr racer from holland (europe) started in november with 12 kg kettlebell for practise technice (TGU, C&P, snatch , hand to hand swing) in the RKC ladder program from Pavel ,after two weeks got to 16 kg , now at full ladder 5x1,2,3,4,5 with kettlebell 24 kg combined in mine ocr trainings program. Love the kettlebell
16/24 for someone who trained something before. 12/18 looks like better combination for real beginners. Also for females 6 and 10 looks good for start.
I went 12/18/22 due to the lack of availability of Competition bells in the USA, but now reading this, glad I did. Doing the Turkish Get Up with a 12gk (I have an old one) was hard the first time, easier the 2nd time, and now it is really easy, ready to move to the 18kg after some more practice.
As a female I have 2x8 for Turkish Getup and anything overhead, 12 for swings & squats, 18 for swings, deadlifts, farmers walk (single arm) and teapot.
I used 12kg for a year, and the 16kg and 20 kg bells sat lonely for a year. Then I moved to 16kg, but the 20kg bell still sat lonely. Then I moved to 20kg for a year. Today I brought 24kg. I never would have visualized that a few years ago.
Probably goes without saying but a full warmup is advised before kettlebelling. Tweaked my back doing some swings yesterday- wont make the mistake of not warming up again!
lol, I had a vague feeling like that when he was talking about what 'others' recommend. The vague feeling was "I'd love to jump that far and fast and do the math right and not hurt myself, but I also love not having injuries". And then he said it in 6 words. What a champ.
I use 1 24k bell. I do goblet squats. Swings. Bent over rows, military press and one arm pushups and do circuits. Its full body. Gets you winded. Gets you strong. If you cannot press it overhead with good form...its too heavy for you.
Another great one. My 12-32kg adjustable comp kettlebell from Kettlebell Kings finally arrived yesterday after months of being backordered. Impressed. This should help me progress for some time.
I love this dudes videos. I have two requests though. 1. Can you please show in slow motion how to rack the kettlebell? Are you TWISTING your forearm? 2. Can you please say the weights in pounds as well? Especially if you're using the adjustable kettlebell? That'll really help. Thank you my good Sir.
Hey @Mark Wildman, I've been following your training methods and tips for over a month and it's been going great! I only have one 35 lb kettlebell I've been using. If you had the choice to purchase a second 35 lb kettlebell or a 50 lb kettlebell, which would you buy?
I am 33, out of shape. Starting with 10kg till I learn tecniques as I don't want to wreck myself. Have also 12kg one. And will progress with time ofcourse. Actually first time using, sweating mad, shaking, just done my first workout with it. Used some anchor and loop band also to hit specific muscles but generaly 20mins with girja, plus 7min warmup. Game changer for me definately
Great stuff. I've got 16, 20, 24 and I am quite happy working with the 24kg now, although it still requires great attention. I must admit though that working my way up to 24kg was kind of a journey. It did feel threatening when I first got it and started to use after the 20kg. It was sitting untouched for long periods until I was confident to do proper full sets with it. I'm talking years here, but I am also not a professional athlete or anything just a guy who has periods of going at it and periods when life just keeps you distracted for months (or years!).
Im 15 ,75kg,1,76i only workout at home,doing pull ups,chin ups, different types of push ups,squats and i have a set of 10kgweights.You see i haven't use kettlebell before but i have enough strength for my age.So which one would you recommend me not struggling me so much and being effective?
@@MarkWildman Great, thank you. It'd be great to know how to progress on clean and press, Swing, Squat, TGU programs as you mentioned in this video. So hard to know how to structure sets, reps etc. Bring on the maths. All the content is fantastic. thank you so much.
Mark, what about 16-20-24-28-32 Will the math work? It should because the jump is 4KG between kettlebells. What about getting 2 kettlebells of each weight? Worth it?
Hey Mark, another great video. What's your opinion on adjustable kettlebells for home? Worth the extra cost, or do you think there's an advantage to having the separate bells?
Woman, 42 yo, 165 cm, 59 kg, an occasional runner + yoga. Just started with strength exercises 2 weeks ago. Got 8 kg kettlebell. Find Kettlebell Push Press a little bit challenging (can manage only 6 reps per set), the rest - can even do 15-20 reps per 30 sec set in 10 minutes HIIT workout. What weights and increments would you recommend for progression? P.S. Really love your videos and valuable suggestions!
I'd like to purchase those kettlebells (not yours, mind you!) - i mean the exact same ones you have before you in the video. I think they have a perfect handle geometry. Where can i find them and what are they?
My KB weights was accidental, because my 4 KBs were all DIY, sports ball filled with concrete and heat bent, sand filled PVC pipe grips. My "Heavy" B-ball (boosted with rusty railroad spikes and S-clamps) is about 42 pounds, two plain B-balls about 26 pound, and one mini B-ball at a definite 13.5 pounds. I say "about" for the first three because I measured them on a uncalibrated bathroom scale, the last as definite because I took into into the Post Office and the clerk weighed it on her official scale. I can do c&p with the 26 for 5 rep sets, but the 42 I have to 2-hand cheat clean and isometrically push, but actually pressing it is out of the question for right now, even for a single rep. I"m a 59 year old, ectomorph-by-nature, so upper body strength has always been difficult, though in 2 months of pretty regular swing sessions, goblet squats, and thrusters, I am definitely stronger and more stamina. With the 42, I can often do 250-300 swings spread throughout the day, dashing out to my van during work breaks to get in micro sessions. Now in June 2020, I'm going to be working at home in my basement office, and between work tasks, I plan to boost my KB swings up to 500 a day, in 50 swing ascending ladders (5-10-15-20). Some of Mark's kneeling transitional TGU will be particularly useful in my low ceiling basement. Taking a cue from Henry Rollin's _The Iron_, I will not be looking in the mirror at my unclothed body until July 1, about 3.5 months after I got serious in my program. However, already my pants are looser, my shirts more snug at the shoulders, and my core feels a LOT more solid.
Great. I have a 16kg and a 20 kg right now on top of my lighter ones, but the geometry on the 20kg isn't very good. I will look for a better one once this quarantine is (hopefully) over.
Not sure if MW is suggesting that you use the same KB for dead-lifts, squats, swings, halos, around the world etc. If you can swing a 16 kg KB you can't neccesarily do a halo with it...
What 3 starting weights do you recommend for someone who has been lifting weights for a while, is strong, but is just starting with kettlebells, is it still 16,20,24? I’ve been lifting for around 8 years and powerlifting for around 2 and have Built a strong squat, bench and dead for my weight at 160lbs. But I’m transitioning to kettlebell training only because I’m bored of my training and also can only train from home right now. When stores restock I’m going to purchase 3 kettlebells to start, thoughts?
I've been looking around I cant seem to find out when to increase the weight, I currently follow your basic program with a 16kg I can 6x5 on all movements, except for TGU but I do 1x5 on both sides. When should I jump to 18kg / 20kg? should I go up now, 10x5? 10x10?
This is helpful. Do you think most ppl use kbs that are too heavy? It seems there is a temptation to go really heavy for ego/pride but for longevity (as we enter age 40 and onward) it seems it’s better to go lighter. I’ve swung heavy but it can almost feel like I can almost get thrown forward by the kb.
Mark , great video on where to start and like others in the comments I even lowered my bell to 12 Kg in order to work on technique and placement. Quick question. On the Turkish Getup. Do you feel 8kg is okay to start in order to get over awkwardness and ability to get clean technique before moving up?
Hi Mark, compliments for your channel. I'm Attilio, 48 yo from Italy and I just discovered Kettlebells downloading some Pavel Tsatsouline ebooks. Yesterday I went at my sport goods shop with the intention to buy a 16 kgs kettlebell but they just had 4 and 6 kgs ones so, I bought the 6 kgs one. Upper body strength is my weak point; I always made sports like cycling and running where upper body is less important so, my arms are weak and I find 6 kgs kettlebell hard; it's normal? Do you have a video I can follow along to start my workouts? Thanks
Hey, I also come from an endurance background ( running and MTB ) and started with a 12kg Kettlebell. If you intend to build your upper body I would recommend doing a mix of calisthenics and Kettlebell exercises. If you are ok with gaining weight -- endurance sports being no longer your primary focus -- join a gym and lift some heavy weights! *Just realized this comment is 3 years old after typing my reply ;D. Hope you accomplished your goals, haha.
Hey Mark, really enjoying the videos. Is there a App or program online that you recommend? I have written down the 1 and 2 part Nerd Math and that is awesome. Just wondering if there is an app that has all of that programed.
@@MarkWildman Just for context I've been doing Crossfit and general weight lifting for around a year and a half, feel pretty good on the 24 for most maneuvers, just trying to narrow down the triple-set to make it a bit more economic while simultaneously covering every movement group. 6'4 - 205lbs, I'd assume on a weekend at home I can just do light day Saturday and heavy day Sunday following your model, while relegating my weekdays to my primary workouts. Sorry if I'm overthinking. I'll eventually end up grabbing a 20 at some point anyways if it's too big a leap.
I am just starting out but getting bruises on my forearms, wrists... I read from a lot of people that this is common when first starting out but was wondering if others are running into this issue? I didn't realize it until this morning when I woke up to pain and noticed two distinct bruises on where I am catching. I am pretty sure my form is decent but any thoughts?
Hi Mark. What do you think about Pavel's program that involves step overloading (16kg, 24kg, 32kg) instead of progressive overloading? He argues that one of the main benefits, among other things, is that you assert ownership of the current weight before advancing to the next one. He also sees a benefit in the shock a heavy weight. Do you think one method is superior over the other?
OK, Mark, so this is gonna sound like a dumb question, but I am genuinely confused. For a rank novice/beginner, would you, finally/summarily, recommend the 16, 20, 24kg versions or the 16, 18, 20, 22, 24kg KBs? Obviously, it would be more expensive to buy more equipment. Also, could you maybe do a video on which companies are the best (some kind of ranking maybe) to buy KBs? Thanks in advance! And, keep up the great work!!
Mark, do you offer a math program or can you give examples of a math program ? I am assuming doing kettlebell with this math program you get individual better results....I am semi-new to kettlebells.
12kgs is too much for a beginner. Unless they have had experience. Each kettebell is double the weight because you are accelerating and decelarating both it vertically but also in rotation. Tell them to go to the gym store and test 10reps of shoulder press with a little knee drive. Then they will know.
Hi Mark Have been looking at your Kettlebell training videos to be able to start training and (compared to the myriad of others) yours look perfect (for me, 64yo in good health). The only thing that bothers me is "warm-up" before starting! Maybe I missed something in your collection? Therefore, either throw me a link or tell us what you advise for your programme. Blessings from the Holy Land
i tried to jump from 16 to 24 on tgu like pavel recommends, nearly broke my shoulder. i had the 16kg down, doing 10 reps 5 ish days a week for several weeks. the jump was just too damn big. just want to warn some people because you can really hurt yourself with a 50%(!!) jump in weight.......
Mark Wildman please do. Quarantine is the THE TIME for anyone who can really support a home regime to build their channel. The kettlebell is perfect for this.
Really looking forward to seeing the programs you recommend. Started with kettlebells very recently, got a 16kg and 24kg, ordered a 20kg yesterday while I still could to all a bit of progression
Would love to see a video about when to move up to a heavier KB. I'm sure you have this information spread across several videos but would be great to have it all in one place.
I am 68.9 yrs old. India. height 5.8, wt. 74 kgs. Veggie. I am non-professional and casual pursuit of workouts. I am practising kettlebell through various tutorials for about 2 years. It took a time to master the technique of swing and lifting up. I have two kettlebells of 5 Kg each. The weights suggested in this tutorial goes nowhere to match my present kettlebell weights. I find that I need to have a jump of 2 kgs i.e., 5, 7, 10 for my use. the Prescribed weights in this tutorial suitable for professionals or Ex and beginners or learners.
I have 15lb, 25lb and 35lb. 15lb to practice new exercise, 25lb for single-handed, and 35lb for double-handed. I might get one heavier one if I run across a good deal, but these are fine for me. At 72, I want to be in better shape, but not pack on weight.
Can you provide an example of a good clean and press program, swing program, and squat program? Perhaps even a nice 6 or 8 week program that incorporates each one 3x a week.
do you recommend a light day a medium day and a hard day and all over again? I'm ned to this under lockdown but so far really lock KG training :) and the 3 split days same rep range? also, you talked and the 6 main ones swing clear snatch press TGU and squat how would you split them out in a weekly program seams to hard to do all 6 in everyday :) thanks
Idk, i am 35 and out of shape, 8kg is really good for me for a lot of moves like tgu. I could do maybe 1 with 16kg and i expect my form would suffer a lot.
For me, the sizes you recommend are way too heavy. Even the lightest (35 pounds) is too heavy for me. I am starting with a 15 pound (7kg) kettlebell. Anything higher is too much for me. I am average build. So i don’t know how people can start so heavy. I would never be able to have proper form with a 35 pound kettlebell. I’m over 10 weeks into my kettlebell exercise program and a single 15 pound kettlebell is still all i need.
yes it seems way too heavy for a beginner. depending on the exercise of course but I rather do good tech for 40 mn with 12 or 8 kg then get injured with 20mn and 20 kg.
i agree, i started out with 25 pounds and now i can handle it well. its better to master technique with lighter weights for waaaay better results than aiming just for heavier weights and bad technique.
I already have a 16kg and I wonder if I should buy a 20kg or 16kg, what do you think about doing double kettlebell workouts with a 16 and 20 KG bells? (24kg is too much for me for most things, I'm a 67kg male)
Often times the weakest part of a scoliosis-back is the vertebra where the scoliosis makes its turn from ) -shape to ( -shape. In other words, in the middle of the "S". Do you have any experiences about what intelligent sports-doctors recommend for guys with scoliosis? Are Kettlebells allowed or even a way to strengthen a scoliosis-back? I could imagine that in case of a scoliosis-back a light weight is recommended?
Thanks for making all these videos. When I do heavier KB swings barefoot, I find one foot rolling over a little inward. Will this fix itself over time or do I need to adjust something?
foot position and probably knee. point the center line of both feet straight ahead. most people turn out one foot due to some sport training. usually on the throwing side.
Man thank you so much for those videos, I am literally sitting next to my kettlebell waiting for you video with the program. I only have a 16kg one but I bet I can do a lot while quarantined with that
Thank you Mark! I really enjoy your videos! I as well would love to see a full workout for beginners or some more details about the "program" you mention in this video.
Started with 16kg as skinny fat( heavy in lower body, skinny on upper side), my wrists is in danger😥, so ordered 14kg now, will progressed to 20kg after 4-5 months😌
where i live they have 12, 16 20, 24. and i think 30. i almost wanted to start with an 20 KG one but then i went to my gym and realised ''this shit kinda heave youknow''
I got a 16kg for my first one. Never lifted weights before. It took a little to get used to, but wasn't too hard to do, so I could practice the techniques easily. I found swings were quickly quite easy. Getups were a bit of a challenge, but the weight was light enough that I could still lift it with poor technique. So I bought a 24kg. Man, quite a bit heavier. I can currently do about 40 continuous one handed swings (alternating hand every ten) before my technique starts to drop away. You really have to warm up well so your back doesn't crumble with the swings. That was never a problem with the 16kg. I have done getups with it, but it is very hard. So I think I should have bought a 20kg instead as a good intermediate step.
I bought a 20kg and feel weak when pressing overhead. Have always had trouble, my incline bench press is weak and overhead press with a barbell is weak. So im thinking of getting a 16kg for presses. Swings are fine with the 20kg
Hi Mark, thanks for all your helpful videos. I'm considering buying some kettlebells and starting with your recommended beginner workout plan. I don't know which weight I should buy to startof. My strength of hands, underarms, shoulders is not the best. I'm surprised of your recommendations because they seems so much to me. Did I understand well you recommend at least 16kg for a men? what for are all this small bells of 4-12kg? really just for womens or older people? thanks in advance for a response. François
Ok, I am not in that bad of shape, and I am not a small guy, nor a very big guy either (5'11' 210 lbs). I started with a 25, 30, 35 lbs (11k, 14k, 16k) and I am finding the 35 lbs kettle bell pretty heavy for a lot of workout, and sometimes I have to go down in weight.
I had a 16 kg bell for the longest time. Since I'm a skinny guy, I had much trouble with it. Last year I got an 8 and 12 kg kettlebell. The 8 is really good to learn the correct technique, also good for warm up. Now I mainly use the 12k, will move up to the 16 when I'm ready. Don't shy away from lighter weights!
I just got a 16kg yesterday and was pretty surprised at how unwieldy and heavy it felt compared to dumbell so it humbled me quite a bit =D. I'm glad I didn't let my ego get in the way and order the next larger size. I am almost wondering about a 12kg. I can swing and press the 16kg so far and clean, but the TGU is quite a shock to the ego again. Probably mostly a matter of getting the skill/technique down, but I'm a little suprised almost everyone recommends the 16kg for men in general (even ones with no prior strength training). Then again shoulders have always been a week point for me.
this will definitely put muscle on you. i put on nearly 20lbs of muscle when i first started kb ing. i was already an athlete and a trainer then. i'm working on a workout workbook for programs for just this occasion
I absolutely agree with you. I found 16Kgs too heavy as a starting weight. 8 Kgs, 12 Kgs and then 16 Kgs are the weights I'd recommend as starters from my experience. For ladies a 6 Kg. Most of the recommendations in You Tube are by ego driven hunks who want to show off.
Another skinny/lean guy here. Same. I found 16 as a start to be unstable and encouraging me to break proper form. I am starting with the 8 because I want to get it right, and being locked down I can't risk the chance of getting injured.
I’ve started people who have no experience with good lifting or athletic form with my 4kg and I’m not ashamed that I used it when I was injured and getting back into it (and transitioning from heavy barbells to light kettlebells). Obviously that’s super light but it’s so much easier for someone to get down good form and THEN go buy their own heavier kettlebell than to load up heavy weight on top of bad form. I hope no one feels obligated to start on a 16kg if it’s too much for them. There’s no ego in choosing the right weight for you. You should be challenged, yes. But you should also be able to have great form and technique and avoid injury or strain. Find YOUR balance. Not anyone else’s. Cheers :)
Mark, speaking on behalf of the self-isolated people to the far East, it would be super good if you could record a (25-30 minute?) kettlebell "realtime" workout for an average Joe. Your advice on specific topics is great, I am sure the workout will find many followers.
i'm working on it.
@Paul Morris I suggest you watch this video from Mark that will probably answer your questions: The ABC's of Movie Program Design
th-cam.com/video/S7r9hQ570W0/w-d-xo.html
While the title says that it is specifically for Movies, the flexibility of the program is good for anyone that has a life that is regularly interrupted or changing.
That’s a definite +1 for this. Just discovered your channel and think your advice throughout the videos is great.
Amen to this.
@@MarkWildman Yes please!
Thank you! 49 male I feel on my steps after shoveling snow this weekend in Michigan.. Basically, I fell on my steps landing on my gluts.... I feel the gobel squat perpared me for the fall and the snow removal.... Kettbells make a great gifts for dads, uncles and students athletes
Agree on the gift idea. I’m getting some for my nieces. Glad you weren’t hurt, there’s a reason I advocate full depth squats and you certainly discovered it
just got myself a 16kg competition kettlebell based upon your recommendations, and will be going through your videos and developing a regimen based upon your methods. looking forward to developing a higher level of fitness.
Just bought an 8kg kettlebell - and although I'm a man, this is a good start for my current capacity - can't wait to start volume cycles!
Thank you at last someone talked about the correct weights to use. Perfect
Hi Mark - have you thought about bringing back the "historic lessons" or starting a podcast? I can't be only one who found them lessons very entertaining. Thanks and cheers
It’s on the list but I’m only one man so there are lots of ideas but not enough manpower.
I'm obviously doing something wrong then. I only use a 8kg for a couple of exercises, a 10kg for the majority, and have recently started to use a 12kg on the exercises where I'm now starting to feel a bit stronger. The only exercise where I'd be able to use those heavier ones is on the swing.
Mark, I now watch and re-watch your videos for tutorial purposes. I’m grateful for them. One question relates to your several comments about programming. That’s essentially what I need to find. Just a good, reliable program of where to start, how to progress, etc. I’m currently doing miscellaneous workouts from several books by Pavel or others from the same Pavel-inspired line. It is good, but it still feels all over the place. I write today to ask for your thoughts or recommendations on this. Thanks for such great tutorials!
I got a Titan adjustable kettlebell. I think it max out at 70lbs. It's not fast to change weights. But it's solid and reliable. I live in a tiny apartment in a big city. So it's a good way to go if you don't have room for a lot of equipment.
great video , i am a 52 year ocr racer from holland (europe) started in november with 12 kg kettlebell for practise technice (TGU, C&P, snatch , hand to hand swing) in the RKC ladder program from Pavel ,after two weeks got to 16 kg , now at full ladder 5x1,2,3,4,5 with kettlebell 24 kg combined in mine ocr trainings program. Love the kettlebell
awesome!
16/24 for someone who trained something before. 12/18 looks like better combination for real beginners. Also for females 6 and 10 looks good for start.
@danturbo316
Yea, for practicing technique or for smaller muscles like biceps/rear delt...
I went 12/18/22 due to the lack of availability of Competition bells in the USA, but now reading this, glad I did. Doing the Turkish Get Up with a 12gk (I have an old one) was hard the first time, easier the 2nd time, and now it is really easy, ready to move to the 18kg after some more practice.
As a female I have 2x8 for Turkish Getup and anything overhead, 12 for swings & squats, 18 for swings, deadlifts, farmers walk (single arm) and teapot.
I used 12kg for a year, and the 16kg and 20 kg bells sat lonely for a year. Then I moved to 16kg, but the 20kg bell still sat lonely. Then I moved to 20kg for a year. Today I brought 24kg. I never would have visualized that a few years ago.
Small steps gets it done. Congratulations on your hard work
Probably goes without saying but a full warmup is advised before kettlebelling. Tweaked my back doing some swings yesterday- wont make the mistake of not warming up again!
yes!!!!
Man, you're an open book! You know what you do, congratulations and thanks for sharing!
"Kettlebells arecheap, surgery is expensive" :D genius!
Surgery is cheaper than kettlebells hahhaa
lol, I had a vague feeling like that when he was talking about what 'others' recommend. The vague feeling was "I'd love to jump that far and fast and do the math right and not hurt myself, but I also love not having injuries".
And then he said it in 6 words. What a champ.
I use 1 24k bell. I do goblet squats. Swings. Bent over rows, military press and one arm pushups and do circuits. Its full body. Gets you winded. Gets you strong. If you cannot press it overhead with good form...its too heavy for you.
agree.
Hi Mark, im after a structured KB program to follow, do you have any recommendations?
What if I can only get two kettlebells? Do you recommend getting a 16kg and a 24kg?
I recommend getting 2 completion adjustable kettlebells
The wildman edition from bells of steel.
An infinite amount of training
@@MarkWildman
Are they available in the Middle East? 😅
Another great one. My 12-32kg adjustable comp kettlebell from Kettlebell Kings finally arrived yesterday after months of being backordered. Impressed. This should help me progress for some time.
you should get 2 years out of it no problem. how long does it take to change weights
Mark Wildman Maybe 60 sec.
I love this dudes videos. I have two requests though.
1. Can you please show in slow motion how to rack the kettlebell? Are you TWISTING your forearm?
2. Can you please say the weights in pounds as well? Especially if you're using the adjustable kettlebell? That'll really help. Thank you my good Sir.
Hey @Mark Wildman, I've been following your training methods and tips for over a month and it's been going great! I only have one 35 lb kettlebell I've been using. If you had the choice to purchase a second 35 lb kettlebell or a 50 lb kettlebell, which would you buy?
50
I've gorilla taped one or two 5 pound plates to the bottom of my kettlebells to make jumps before and it seems to work pretty well.
Thanks for the idea I have some 5lb plates
Interesting idea
Simple bit genius im gonna try this. Cheers pal
I am 33, out of shape. Starting with 10kg till I learn tecniques as I don't want to wreck myself. Have also 12kg one. And will progress with time ofcourse. Actually first time using, sweating mad, shaking, just done my first workout with it. Used some anchor and loop band also to hit specific muscles but generaly 20mins with girja, plus 7min warmup. Game changer for me definately
did somone fall to their death at 2:16?
Just a bird lol
Hahah
Saw the comment as it was happening. Burst out laughing...
Hahahahaha hahaha brilliant
hahaha you made my day with that comment ;D
Great stuff. I've got 16, 20, 24 and I am quite happy working with the 24kg now, although it still requires great attention. I must admit though that working my way up to 24kg was kind of a journey. It did feel threatening when I first got it and started to use after the 20kg. It was sitting untouched for long periods until I was confident to do proper full sets with it. I'm talking years here, but I am also not a professional athlete or anything just a guy who has periods of going at it and periods when life just keeps you distracted for months (or years!).
my first bell was a 24. almost killed myself on day 1. over confident. put it in the corner and bought a 12.. ha
@@MarkWildman since you talk about clean, snatch and squat programs, should you always get the kettlebell in pairs?
More single weights are more important than pairs
Im 15 ,75kg,1,76i only workout at home,doing pull ups,chin ups, different types of push ups,squats and i have a set of 10kgweights.You see i haven't use kettlebell before but i have enough strength for my age.So which one would you recommend me not struggling me so much and being effective?
Great video, sir!
Do you follow any specific training routine? periodization?
thank you in advance
lots of progressive math. i'm working on that content now
@@MarkWildman Great, thank you. It'd be great to know how to progress on clean and press, Swing, Squat, TGU programs as you mentioned in this video. So hard to know how to structure sets, reps etc. Bring on the maths. All the content is fantastic. thank you so much.
Amazing amazing content.
This channel is underrated;
hope you get more subscribers.
Mark, what about 16-20-24-28-32
Will the math work? It should because the jump is 4KG between kettlebells.
What about getting 2 kettlebells of each weight? Worth it?
Hey Mark, another great video. What's your opinion on adjustable kettlebells for home? Worth the extra cost, or do you think there's an advantage to having the separate bells?
Just buy the solid bells. Transition bells take waaayyyy to long for me, but I’m lazy
Thank you for sharing this. I'm travelling and wondered which weights to bring
Woman, 42 yo, 165 cm, 59 kg, an occasional runner + yoga. Just started with strength exercises 2 weeks ago. Got 8 kg kettlebell. Find Kettlebell Push Press a little bit challenging (can manage only 6 reps per set), the rest - can even do 15-20 reps per 30 sec set in 10 minutes HIIT workout. What weights and increments would you recommend for progression?
P.S. Really love your videos and valuable suggestions!
Start with reverse ladders for clean and push press. We have videos on the math to get you going
I'd like to purchase those kettlebells (not yours, mind you!) - i mean the exact same ones you have before you in the video. I think they have a perfect handle geometry. Where can i find them and what are they?
My KB weights was accidental, because my 4 KBs were all DIY, sports ball filled with concrete and heat bent, sand filled PVC pipe grips. My "Heavy" B-ball (boosted with rusty railroad spikes and S-clamps) is about 42 pounds, two plain B-balls about 26 pound, and one mini B-ball at a definite 13.5 pounds.
I say "about" for the first three because I measured them on a uncalibrated bathroom scale, the last as definite because I took into into the Post Office and the clerk weighed it on her official scale.
I can do c&p with the 26 for 5 rep sets, but the 42 I have to 2-hand cheat clean and isometrically push, but actually pressing it is out of the question for right now, even for a single rep. I"m a 59 year old, ectomorph-by-nature, so upper body strength has always been difficult, though in 2 months of pretty regular swing sessions, goblet squats, and thrusters, I am definitely stronger and more stamina. With the 42, I can often do 250-300 swings spread throughout the day, dashing out to my van during work breaks to get in micro sessions.
Now in June 2020, I'm going to be working at home in my basement office, and between work tasks, I plan to boost my KB swings up to 500 a day, in 50 swing ascending ladders (5-10-15-20). Some of Mark's kneeling transitional TGU will be particularly useful in my low ceiling basement.
Taking a cue from Henry Rollin's _The Iron_, I will not be looking in the mirror at my unclothed body until July 1, about 3.5 months after I got serious in my program. However, already my pants are looser, my shirts more snug at the shoulders, and my core feels a LOT more solid.
Doooope!!!!!
Mad respect for making your own gear
Great. I have a 16kg and a 20 kg right now on top of my lighter ones, but the geometry on the 20kg isn't very good. I will look for a better one once this quarantine is (hopefully) over.
good bells are always worth it!
Not sure if MW is suggesting that you use the same KB for dead-lifts, squats, swings, halos, around the world etc. If you can swing a 16 kg KB you can't neccesarily do a halo with it...
What 3 starting weights do you recommend for someone who has been lifting weights for a while, is strong, but is just starting with kettlebells, is it still 16,20,24? I’ve been lifting for around 8 years and powerlifting for around 2 and have Built a strong squat, bench and dead for my weight at 160lbs. But I’m transitioning to kettlebell training only because I’m bored of my training and also can only train from home right now. When stores restock I’m going to purchase 3 kettlebells to start, thoughts?
I've been looking around I cant seem to find out when to increase the weight, I currently follow your basic program with a 16kg I can 6x5 on all movements, except for TGU but I do 1x5 on both sides. When should I jump to 18kg / 20kg? should I go up now, 10x5? 10x10?
This is helpful. Do you think most ppl use kbs that are too heavy? It seems there is a temptation to go really heavy for ego/pride but for longevity (as we enter age 40 and onward) it seems it’s better to go lighter. I’ve swung heavy but it can almost feel like I can almost get thrown forward by the kb.
People definitely start too heavy and it makes their training take way way longer
Mark , great video on where to start and like others in the comments I even lowered my bell to 12 Kg in order to work on technique and placement. Quick question. On the Turkish Getup. Do you feel 8kg is okay to start in order to get over awkwardness and ability to get clean technique before moving up?
I'm thinking 16kg n 24kg for me to start up. What do you think is the drawback to that?
Hi Mark, compliments for your channel. I'm Attilio, 48 yo from Italy and I just discovered Kettlebells downloading some Pavel Tsatsouline ebooks. Yesterday I went at my sport goods shop with the intention to buy a 16 kgs kettlebell but they just had 4 and 6 kgs ones so, I bought the 6 kgs one. Upper body strength is my weak point; I always made sports like cycling and running where upper body is less important so, my arms are weak and I find 6 kgs kettlebell hard; it's normal? Do you have a video I can follow along to start my workouts? Thanks
Hey, I also come from an endurance background ( running and MTB ) and started with a 12kg Kettlebell. If you intend to build your upper body I would recommend doing a mix of calisthenics and Kettlebell exercises. If you are ok with gaining weight -- endurance sports being no longer your primary focus -- join a gym and lift some heavy weights!
*Just realized this comment is 3 years old after typing my reply ;D. Hope you accomplished your goals, haha.
Hey Mark, really enjoying the videos. Is there a App or program online that you recommend? I have written down the 1 and 2 part Nerd Math and that is awesome. Just wondering if there is an app that has all of that programed.
Kettlebells are cheap ahhh pre COVID days.
Compared to surgery. Its still cheap
oof i know right. why didnt i start sooner.
How much were kettlebells before COVID?
I picked mine up from Craigslist for $20 for 16k. The prices these days are obscene.
@@jt4369 oof that hurts...
Thanks Mark, amazing video. I am learning so much from you!
Suddenly you have me thinking about the days when 1 pood, 2 pood and 3 pood were the only weights.
those halcyon days...
Is 16-24 a good duo set for young healthy men, intermediate?
Yes
You’ll eventually be doing longer time frames with those but I value endurance lifting
@@MarkWildman Just for context I've been doing Crossfit and general weight lifting for around a year and a half, feel pretty good on the 24 for most maneuvers, just trying to narrow down the triple-set to make it a bit more economic while simultaneously covering every movement group. 6'4 - 205lbs, I'd assume on a weekend at home I can just do light day Saturday and heavy day Sunday following your model, while relegating my weekdays to my primary workouts. Sorry if I'm overthinking. I'll eventually end up grabbing a 20 at some point anyways if it's too big a leap.
I am just starting out but getting bruises on my forearms, wrists... I read from a lot of people that this is common when first starting out but was wondering if others are running into this issue? I didn't realize it until this morning when I woke up to pain and noticed two distinct bruises on where I am catching. I am pretty sure my form is decent but any thoughts?
Hi Mark. What do you think about Pavel's program that involves step overloading (16kg, 24kg, 32kg) instead of progressive overloading? He argues that one of the main benefits, among other things, is that you assert ownership of the current weight before advancing to the next one. He also sees a benefit in the shock a heavy weight. Do you think one method is superior over the other?
The shock can destroy your joins and ligaments
OK, Mark, so this is gonna sound like a dumb question, but I am genuinely confused.
For a rank novice/beginner, would you, finally/summarily, recommend the 16, 20, 24kg versions or the 16, 18, 20, 22, 24kg KBs? Obviously, it would be more expensive to buy more equipment.
Also, could you maybe do a video on which companies are the best (some kind of ranking maybe) to buy KBs?
Thanks in advance! And, keep up the great work!!
working on it. start with the 16. buy over time another in a month or two.. stretch out the cost. i got mine over the course of 7 years
@@MarkWildman Ah! Alright.
Thank you for your response!
Be safe, Mark!
If you can only get one, which one would you recommend? For an out-of-shape 51-yr old, 200 lbs, 6'1 just starting to do some exercise. thanks.
16 or lighter
Thanks.
Hi Mark! Do you have any program for 16kg, 20kg, and 24kg for mass and strength workout?
I am a complete novice. Would a 8 kg but more reps be OK?
Hey mark as a beginner how long do u recommend working on a weight before increasing?
Mark, do you offer a math program or can you give examples of a math program ? I am assuming doing kettlebell with this math program you get individual better results....I am semi-new to kettlebells.
i should probably offer that as a download
Mark Wildman yes!! Can I DM you on ig for a download?!
What is a "ketal bell"? Is it a type of bell? What do you do with those?
Hey Mark, would you recommend a lighter weight for Get ups? A lot of my clients struggle to press 12kg overhead. Thoughts appreciated.
12kgs is too much for a beginner. Unless they have had experience. Each kettebell is double the weight because you are accelerating and decelarating both it vertically but also in rotation. Tell them to go to the gym store and test 10reps of shoulder press with a little knee drive. Then they will know.
Hi Mark
Have been looking at your Kettlebell training videos to be able to start training and (compared to the myriad of others) yours look perfect (for me, 64yo in good health). The only thing that bothers me is "warm-up" before starting! Maybe I missed something in your collection? Therefore, either throw me a link or tell us what you advise for your programme.
Blessings from the Holy Land
Simple and sinister warm up
i tried to jump from 16 to 24 on tgu like pavel recommends, nearly broke my shoulder. i had the 16kg down, doing 10 reps 5 ish days a week for several weeks. the jump was just too damn big. just want to warn some people because you can really hurt yourself with a 50%(!!) jump in weight.......
I wrote a whole program to solve this problem. It’s all shot. It’s coming out sept 28
@@MarkWildman nice:) looking forward to that one! love you channel
@@philj212 its going into final edit starting monday.
I'm 55kg male, planning to begin kettlebell swing exercise . What weight should I choose ?
Hey Mark....Love the videos! Any recommendation on exercises for warming up? Thank you!
a million. i'll make videos
Mark Wildman please do. Quarantine is the THE TIME for anyone who can really support a home regime to build their channel. The kettlebell is perfect for this.
Really looking forward to seeing the programs you recommend. Started with kettlebells very recently, got a 16kg and 24kg, ordered a 20kg yesterday while I still could to all a bit of progression
working on my version of the math for you. my version is a bit different, but it takes out lots of the guess work
How much does all of them cost?
Would love to see a video about when to move up to a heavier KB. I'm sure you have this information spread across several videos but would be great to have it all in one place.
It’s dependent on the math for each prime movement
I hope you will do full program recommodations. What can a beginner week look like? What to switch after 3 month?
Mark Wildman what kind of ab exercise do you recommend for a woman with the neckissues?
I am 68.9 yrs old. India. height 5.8, wt. 74 kgs. Veggie. I am non-professional and casual pursuit of workouts. I am practising kettlebell through various tutorials for about 2 years. It took a time to master the technique of swing and lifting up. I have two kettlebells of 5 Kg each. The weights suggested in this tutorial goes nowhere to match my present kettlebell weights. I find that I need to have a jump of 2 kgs i.e., 5, 7, 10 for my use. the Prescribed weights in this tutorial suitable for professionals or Ex and beginners or learners.
I have 15lb, 25lb and 35lb. 15lb to practice new exercise, 25lb for single-handed, and 35lb for double-handed. I might get one heavier one if I run across a good deal, but these are fine for me. At 72, I want to be in better shape, but not pack on weight.
Can you provide an example of a good clean and press program, swing program, and squat program? Perhaps even a nice 6 or 8 week program that incorporates each one 3x a week.
I strict pressed two 36kg bells my first time trying them and one hand swings were easy. I credit lots of stone lifting
Dope
Thank you! I've been looking for exactly this video
What’s a good resource for program info? I don’t really understand all the math talk.
do you recommend a light day a medium day and a hard day and all over again? I'm ned to this under lockdown but so far really lock KG training :) and the 3 split days same rep range?
also, you talked and the 6 main ones swing clear snatch press TGU and squat how would you split them out in a weekly program seams to hard to do all 6 in everyday :) thanks
i recommend to FIRST get all the movements down and i am talking muscle memory type shit. BEFORE you go heavier.
Mark where would you suggest we get the cheapest Kettlebells? Broke international student type of cheap haha
hmmmm... let me look. where you at? prices have come way down but i'll have to look
Mark Wildman how about Australia ?:)
Idk, i am 35 and out of shape, 8kg is really good for me for a lot of moves like tgu. I could do maybe 1 with 16kg and i expect my form would suffer a lot.
For me, the sizes you recommend are way too heavy. Even the lightest (35 pounds) is too heavy for me. I am starting with a 15 pound (7kg) kettlebell. Anything higher is too much for me. I am average build. So i don’t know how people can start so heavy. I would never be able to have proper form with a 35 pound kettlebell. I’m over 10 weeks into my kettlebell exercise program and a single 15 pound kettlebell is still all i need.
yes it seems way too heavy for a beginner. depending on the exercise of course but I rather do good tech for 40 mn with 12 or 8 kg then get injured with 20mn and 20 kg.
i agree, i started out with 25 pounds and now i can handle it well. its better to master technique with lighter weights for waaaay better results than aiming just for heavier weights and bad technique.
go ahead. start light. nothing wrong with that. i bought a 24 for my first bell. instantly hurt myself. got a 12kg. worked with it for months
Same boat, I'm starting/have started with an 8kg and 12kg. No point injuring yourself doing a weight that just isn't realistic.
Very good content, thanks you sir!
I already have a 16kg and I wonder if I should buy a 20kg or 16kg, what do you think about doing double kettlebell workouts with a 16 and 20 KG bells? (24kg is too much for me for most things, I'm a 67kg male)
i would get a 20 before a second 16.
@@MarkWildman what do you think about doing double bell workouts with different weights in each hand?
@@AnonYmous-yu6hv yes.. its just really hard
Often times the weakest part of a scoliosis-back is the vertebra where the scoliosis makes its turn from ) -shape to ( -shape. In other words, in the middle of the "S". Do you have any experiences about what intelligent sports-doctors recommend for guys with scoliosis? Are Kettlebells allowed or even a way to strengthen a scoliosis-back? I could imagine that in case of a scoliosis-back a light weight is recommended?
Thanks for making all these videos. When I do heavier KB swings barefoot, I find one foot rolling over a little inward. Will this fix itself over time or do I need to adjust something?
foot position and probably knee. point the center line of both feet straight ahead. most people turn out one foot due to some sport training. usually on the throwing side.
i'll make a video
Do you recommend competition style kettlebells or does it not really matter? If so why?
I like competition style for most stuff and hard style for martone stuff.
Did someone jump out the window at around the 2:15-19 mark? Hope they’re ok.
Of the 3 sizes you recommend, should I buy them in pairs?
singles before pairs
i can fully extend my arm overhead but have a torn labrum, do you think it will be a problem when doing snatches for example?
have you done therapy? is it partial tear? or complete? you will need to start at like 12kg and run the math to build up.
@@MarkWildman partial tear, still haven't done therapy. but thanks, after therapy i will look towards starting a kb training program
A great beginning to a programed workout . Keep it coming.
Man thank you so much for those videos, I am literally sitting next to my kettlebell waiting for you video with the program. I only have a 16kg one but I bet I can do a lot while quarantined with that
Hey Mark,
Whats three good starting kettlebells for females?
8, 10, 12k
Hello Mark, do you recommend adjustable competition kettlebells sold on Kettlebell Kings?
ive got some sitting unopened in a snow bank. ill make a video in the next few days
Thank you Mark! I really enjoy your videos!
I as well would love to see a full workout for beginners or some more details about the "program" you mention in this video.
working on it
Started with 16kg as skinny fat( heavy in lower body, skinny on upper side), my wrists is in danger😥, so ordered 14kg now, will progressed to 20kg after 4-5 months😌
Salam , Start with 8 kg its good , God bless
I struggle with 8K I’m 46 and I’m ok shape what would you recommend?
Started with a 12kg, got a 24kg and now bought a 18kg to make progression easier.
where i live they have 12, 16 20, 24. and i think 30. i almost wanted to start with an 20 KG one but then i went to my gym and realised ''this shit kinda heave youknow''
I am using 20, 24 and 28 kg, 16 just for warmup and mobility work.
I got a 16kg for my first one. Never lifted weights before. It took a little to get used to, but wasn't too hard to do, so I could practice the techniques easily. I found swings were quickly quite easy. Getups were a bit of a challenge, but the weight was light enough that I could still lift it with poor technique. So I bought a 24kg. Man, quite a bit heavier. I can currently do about 40 continuous one handed swings (alternating hand every ten) before my technique starts to drop away. You really have to warm up well so your back doesn't crumble with the swings. That was never a problem with the 16kg. I have done getups with it, but it is very hard. So I think I should have bought a 20kg instead as a good intermediate step.
Thanks for that. I also started with 16kg and have pretty much mastered it. I am contemplating the next step, so your post was helpful.
I bought a 20kg and feel weak when pressing overhead. Have always had trouble, my incline bench press is weak and overhead press with a barbell is weak. So im thinking of getting a 16kg for presses. Swings are fine with the 20kg
Hi Mark, thanks for all your helpful videos. I'm considering buying some kettlebells and starting with your recommended beginner workout plan. I don't know which weight I should buy to startof. My strength of hands, underarms, shoulders is not the best. I'm surprised of your recommendations because they seems so much to me. Did I understand well you recommend at least 16kg for a men? what for are all this small bells of 4-12kg? really just for womens or older people? thanks in advance for a response. François
Ok, I am not in that bad of shape, and I am not a small guy, nor a very big guy either (5'11' 210 lbs). I started with a 25, 30, 35 lbs (11k, 14k, 16k) and I am finding the 35 lbs kettle bell pretty heavy for a lot of workout, and sometimes I have to go down in weight.
"Kettlebells are cheap, surgery is expensive" Wise man 😂
I am 52 years old and thin/skinny. I just want to add some muscles on me. Should I start with 10 kg ??
Wildman competition adjustable kettlebell from bells of steel. You’ll have all the weights from 12k to 32k
Start with a swing program.
Run it from 12 k to 32 k. Then clean and press, then tgu master
Greta video Mark!
Can you do something on rotational swings?
its on the my list of videos to make
@@MarkWildman awesome,
Thanks Mark !
Mark, thank you, very informative.