Build Your Core Quickly - Kettlebell 56 Suitcase Deadlift
ฝัง
- เผยแพร่เมื่อ 12 ก.ย. 2024
- YOU ARE AN ATHLETE
TRAIN LIKE IT'S YOUR JOB
Start Training Today
wildmanathletica.com
AVAILABLE ONLY AT WILDMAN ATHLETICA:
Training for Overweight-Deconditioned-Individuals
2 Hand Heavy Club Program: The Basis of Strength
Kettlebell Swings
Kettlebell Clean & Press
Kettlebell Turkish Get-Up Master Program
Slamball
Bodyweight 101
Krav Get-Up 1
These are not 6 week programs.
----------------------------------
SUBSCRIBE & STAY UP TO DATE: PROGRAMS-EQUIPMENT-EVENTS
Instagram: @wildmanathletica
TH-cam: @markwildman
----------------------------------
2023 Seminar & Training Schedule
"Events" tab on wildmanathletica.com
----------------------------------
Equipment:
-The Last Kettlebell You Will Ever Need-
Wildman Athletica Competition Adjustable Kettlebell by Bells of Steel, Inc.
www.wildmanath...
Wildman Adjustable Club by Adex
adexclub.com/p...
Slamballs from Living Fit
www.living.fit...
Spacers for Alex Adjustable Clubs
www.etsy.com/s...
----------------------------------
Affiliates & Partners:
BELLS OF STEEL, INC.
www.bellsofste...
www.bellsofste...
ADEX
adexclub.com/p...
HydroCore
www.hydrocore....
Flow Shala
Workshops & Seminars
www.flowshala.com
Pro-Rite
pso-rite.com/d...
Strong and Fit
Introductory Programs Available
strongandfit.c...
----------------------------------
Discord Wildfan Discussion Board
/ discord
----------------------------------
Discount Codes:
Discount code for bodyweight programs
BODYW820
The thing I like about this guy is that there is no BS prior to the demo. He goes straight into it. Every minute your given excellent instruction.
Intelligent training patterns, and not a muscle shirt or tattoo in sight. I have great respect for Mr. Wildman .
"Often people get hurt when they get to the last rep and put it down weird. Don't put it down weird." I FEEL ATTACKED LOL (but it's fantastic advice, thanks Mark)
Thank you for the detail! I just started your 3 exercises for overweight people a couple of weeks ago. I'm up to 10 sets of 5 with a 15 lb. kettlebell. I also have the Adex clubs and I'm up to 10 sets of 5 with 5 pounds. I'm already seeing improvement in lower back strength with less pain and my tight hips are loosening up. I'm a 52-year old male at 255 pounds. I spend most of my days behind a desk. My desk will raise into a standing position, but I find my back and hips hurting after an hour or so. I hope these exercises will help me become more active with no pain.
We released a program based on the idea
Mark, What type of grip should you maintain with the deadlift and with carries?? Obviously, two similar but different exercises.
Sorry
Excellent
Standing desk tip - put a small stool in front of you and take turns resting one foot on it. I've found that this helps prevent lower back pain.
Thanks Mark, your videos are the most helpful and useful on TH-cam. Simple tools, get outside, kill the gym. We were created to live outside.
Well said
Wait a minute. Are we not going to acknowledge the fact that the shirt is not out of the wildman "collection"? Tis neither a t shirt, nor black, and there isn't a single clubbell on it. I am baffled.
It's a nice shirt though. I wear that style all the time for work actually LOL.. but wait, are those TRUE CLASSIC pants? (my weird attempt at humor -- I always get those TRUE CLASSIC commercials where the boss wants to fire Johnson because he's seemingly attracted to Jimson who is by all accounts a dumber twin of Johnson LOL)
😂
Mr Wildman keeping it classy in a cool summer casual shirt… will we ever see him “putting on a leggy display” in season appropriate pants though??
@@maxpower8052 😅😅 I was so baffled by the shirt I did not even see the pants
He’s hiding a pregnancy. Don’t tell anyone.
This and low-to-high club swings have really been helping with my low back pain.
haven’t watched one of Mark’s videos in about a year..looks like he definetly put on a lot of mass in year👍🏽👍🏽
I've been doing these for about 20 months now. Love this detailed video. I'll be ready for intro to kettlebell soon. Target weight is 50 lbs! Almost there!
These have been part of my regimen for years and Wildman always delivers. Thanks!
Started cycle 2 of your deconditioned program and going over this to make sure my form is good. It's such a great program, this old girl thanks you.
Wildman definitely embodying the ethos. Dude looks like he lifts trucks up singlehanded to look for his keys.
You think he looks like he lifts trucks? You don’t see a great many large, strong humans I take it.
😂
@@Invictus13666he looks like a healthy strong man.
@@dmitryivanov9026 Didn’t say he didn’t. Maybe take a class in reading comprehension before you come at me, kiddo.
@@Invictus13666 stop saying this odd shit, old man. Have you collected enough money for a coffin?
I'm up to #9. A solid warm up, training the clean, two hand swing 10 reps EMOM f/10 minutes with a 16kg and a solid cool down. Thanks for this series Mark, it's really helping.
Been doing these for a while now, but after 10 reps on one side I then do a suitcase carry for 20 steps. Then, switch to other side and repeat and walk back. I do 3 sets, every other day. Love this exercise! Core is where it’s at.
Yep. I went to the physical therapist for knee issues a couple of months after I started the program from the first exercises for deconditioned individuals video, and my PT looked at my workout plan after the evaluation and said, "Well, there's only one other exercise I want you to add. You're already doing all the others I was ging to recommend." Also, that was the day I learned that knee issues aren't always knee problems.
What was the other exercise that your PT added? Did it involve Thera band around your legs and doing side steps in a half squat or or laying on your side, doing clamshells with your legs? Just pure guessing based on my experience is with PT.
@@brentranke7528 Glute bridges, actually.
When I learned this move over a decade ago, they taught a good technique to assure good form. Put a kettlebell on both sides and lower to both symmetrically, and then only lift one. This makes you keep everything equal, no twisting or uneven shoulders.
You can also do alternating sets instantly, say 3 left, 3 right with no need to reconfigure the starting position.
Awesome! Happy to see the new kettlebell videos. Always enjoyed your videos and instruction. Thanks!!!
Love your series of real world exercises
This is my favourite kind of deadlift
Thank you ur a v good teacher who breaks things up. I love that you teach how to target specific areas and functional fitness ....all the best
I'm reminded I used to do Kettlebell Side Bends watching the explanation for this exercise. I know some don't think it does anything but I always felt something doing it LOL
Always the best explanations. V comprehensive. Really appreciate it. Getting tips here that others miss. Listen up!
Thanks Mark. You and Dan John are great sources for exercise. We must also focus on nutrition.
For the price point these are a very well made kettlebell. No imperfections and feels great in the hand.
Simple and effective, unlike most content from "influencers"
Thanks again for the details
Mark is awesome.
Thank you, for all this information 👍
One of the best on TH-cam and It just popped up for me. New subscriber
There’s about 1000 videos. Pick a topic and run a playlist. I try to be as comprehensive as possible
that was very helpful spending time on correct foot positioning - key.
I wonder as a fix too stop knees unconsciously collapsing medially is to use resistance band around them so your consciously keeping the knees apart to the correct position.
Would it be possible (beneficial) to combine this exercise with short walks, alternating sides along the way?
During the three or so years I’ve been following your channel, I don’t recall ever seeing you in anything but a black tee shirt or your special jacket. This is a nice look!
Yes. Dan John calls this the suitcase carry. He is a big proponent of loaded carries which this would be one.
@@themanwithnoname7957 thanks
nice hand movements. Mark you would be great as a mime or the robot dance. really detailed instructions. thanks
Mark, What type of grip should you maintain with the deadlifts as well as with carries? Obviously two similar exercises but different.
The NOMAD has a clothing malfunction or some one gave him a rather nice shirt ! ROCK ON. ! ! !
Hello from France on Bastille Day.
Thanks for the great content, as always.
A question in passing: what is your take on the Bullworker ? Useful or a waste of time ?
i have sub to you and hit the bell
Would it be advisable to roll on the balls of your feet at the top if your goal is to train for hiking in mountainous terrain?
would holding something light with the other hand be a good cue for keeping the shoulders straight?
6:00 Please consider solutions for people with overweight baggage.
If you fly somewhere to work for a couple of months and want to bring your Kbs club mace along (depending on class & airline) it is worth paying overweight instead of shipping.
Thinking of a duffle for the mace and a 32Kg box with wheels for Kb & club
My man 💯🤌🏼
Hi Mark!
Since we seem to have come to the unilaterally loaded deadlift portion of the Basic KB exercises series, I'd like to request you to please do detailed technique videos on the Single arm-Single leg KB RDL movement family (& its variations, like the B-stance RDL) -- There is a lot of confusion & non-standardization w.r.t. this movement.
Should we hold the KB in the same hand as the rising leg, or in the opp. hand (i.e. same side as the stance leg)?
Should/Can the stance leg bend at the knee, or not? How much?
We're supposed to hinge at the hip, but this is more difficult to do, imagine & feel with one leg on the ground...
How high should we raise the non-stance leg?
For the B-stance RDL, how far behind the main stance leg should the kickstand/balance leg be placed?
I, for one, even after watching a ton of YT videos on these, still haven't got the hang of these exercises mainly because the instructions are either incomplete, or confusing, or at times even contradictory (several 'experts' say things opposite of each other!)...
This has caused me to basically give up on these, as I tend to feel these movements less in the target muscles (glutes, hammies) & more in my lower back -- which is not great -- and which is a pity as these movements are great for building strength & stability!
These are relatively simple movements/exercises which I don't think you have covered previously (at least not in this series - Basic KB Exercise series) - and I think these do qualify as 'basic KB' exercises...
Maybe you can cover them all in a single video; or maybe break them up into multiple individual videos -- whatever you see fit...
Hoping to get detailed instructional videos on these, Mark...
Thanks for all you do, Mark!
Have a good 'un!
Dan John talks about Farmers carries/walks. Do you ever do these? As far as workman’s exercises I’m surprised you don’t have a video for it.
I don’t do them a lot but they are excellent. Double deadlift to box step up works better for most people with limited space.
What does it mean "kettlebell 56"? Number, kgs, lbs? Confusing.
occasionally I do this move between each side of my TGUs to move the bell to the other side.
I like how you just look like a normal guy, it's refreshing
I am a normal guy.
Mark - amazing content. How does one incorporate this into your kettlebell swing program that I bought.
Warmup or different day.
How the F are you not at 1M subscribers?!?!
Not flashy enough.
When are they going to fit heavy kettlebells with wheels, like all suitcases now have? 😉
How much rest between sets of 3-5 reps?
So just to confirm 10 - 20 sets of 3 - 5 reps as mentioned at 4.55 in the video. Just a bit confused as I thought it would be the opposite 10-20 reps 3-5 sets if, as mentioned, it is a high rep exercise. Not trying to be a smart ass just making sure I've got it right.
You have it correct. Remember, you're building strength, 3 - 5 reps.
@@themanwithnoname7957 Thanks for that; just threw me when Mark said it's a high rep exercise, must have meant high total number of reps once all 10 - 20 sets are complete.
ah hell I was going to start with my 32 kg bell....! But I am not de-conditioned.
It's incorrect to make such blanket statements.If your feet turn out or in, it may have more to do with the angle of the head of the femur and how shallow or deep the hip socket is. The important thing is getting on and doing the exercise in a way that doesnt cause you pain.
👍
❤MW
So how many do we do?
We have entire series of programs called nerd math. We explain this in detail helping people build five-year program is based on how much equipment they have how much time they have, and what their outcome needs are.
“What’s a suitecase”?
This has become my primary deadlift over the last few months. I have to go with a barbell because using a dumbbell with removable plates is to to wide and makes my knee move excessively. Also the weight coming down that close to my toes makes me nervous!😂
Couldn't you do this with two bells?
@@guldcat1619 thx imma try to do double
Asymmetrical loading causes like 3 to 4 times the stress has symmetrical loading. So you’re going to get more core activation with a 20 pound weight to one side, then you would with a pair of 30-40 lbs(60-80). So your training should include some asymmetrical work, because when you do things in the real world, like carrying a child, a suitcase or tools, you tend to do it in one hand, so you can open doors with the other.
Try a 5 gallon bucket of water and walk; accomplish something in the process; this is how I water my tomatoes
“…very good at the seated position…” Ha ha
Don’t put it down weird.