I agree with some users here. I am 43 and since I started using KBs and adding sometimes maces to my routine I have a strength and endurance I didn’t have even when I was in my early 20s in the gym. Even when I just have 5 minutes to train I do some snatches (20 per side) and farmer’s life plus some mace shields for overall burst before going to work. Thanks and big shoutout to Gregory and Angie for their professionalism and how they interpret the role of coaches. 🙌👏
Thanks Gregory, as someone who's over 40, I love the Lebe Stark membership program and facebook community! A big thank you to you and Angie! Lebe Stark has changed my life!
One note on the topic of what muscle group does an exercise train. I largely categorise the lifts like this: Presses/Jerks: Shoulders, Triceps Cleans/Snatches/Swings: trains mostly posterior chain, traps and rhomboids, depending on front/back hand swing also biceps as it‘s experiencing a stretch in the front hand swing Squats/Lunges: Quads and Glutes Rows: Biceps, Lats, rear shoulder Flows like the TGU are more complex. And I can ensure from just having travelled by train with a 20kg kettlebell in the suitcase carry that your obliques get a great stimulus from carries.
Im 48 and try and do KB (16 +24 kg) and Clubbells (6kg + 12 kg) workouts 2/3 times a week for around 30-40 mins (sometimes less) a time, I also play squash twice a week x 1hr and also walk 20 mins most days + stretching/yoga. The KB/CB workouts tend to be quite varied, rather than same routine all the time, but I stick to core exercises for each. Great channel, Gregory!
Been working into this for three weeks or so three times a week. Have gotten to the point where I’m starting to add a third set. At least for the six minute portion.
Gregory Another great instructional video & training philosophy with KBs especially for middle age folks looking to preserve their strength & flexibility
one corollary to eschewing the gym-mentality is that since you're training the unison of your body, you are not isolating muscles and therefore will experience limited sarcoplasmic hypertrophy. Obviously you'll gain some shoulder mass by completing a ladder of presses and your legs will grow with goblet squats. But by and large there is no snatch muscle to be enlarged or a jerk muscle (both of those things sounded obscene, huh?) but you will gain a lot of endurance and wellness. And as I have grown older with giri over the last two decades I have come to cherish those things. Those are the things that are going to help you as you age more than a pronounced triceps horseshoe.
Did this with moderate weight as im coming back from a little quad injury. I said this should be easy enough...24kg for deadlift and 12kg for everything else. I got my butt kicked! The Part 1 could be classed as a cardio workout in itself. On analysing....why Gregory said you get powerful results is because after the 30 minute of a workout....there was actually 25 mins of work done and very little rest. In traditional weight training, your work time would be about 15-18 mins in a 30 min workout so theres more work being done.
A great video. I’ve been doing one of your previous workouts for a few weeks and I think I’ll give this a try. It looks like it will be a step forward for me in intensity though I’ll have to start counting reps which will be new. This is likely a dumb question, but for the alternating clean and press, do you alternate every rep or halfway through the two minute set?
Tried it this morning and it kicked my butt as expected. Only managed one endurance set, but I wanted to go easy the first week because at 66 strains hit me a bit harder. Definitely a good workout and a good progression from the previous Lebe Stark workout I was using.
Had to tweak things a bit, had a problem wanting to eat after I got home from work because I had to much spare time on my hands so I moved the workouts to the evening to reduce my time thinking about food. Plenty of water though. Having trouble doing the H2H swing for two minutes for the second set so split it in half so a minute at the beginning and another at the end.
No. You don't use "duration of time" to switch up. Let's say you are using 16kg, you do not switch up to a heavier bell until you can do 5 reps each side unbroken with perfect form and when it starts to feel easy. Even then, you don't switch up to the next weight (let's say 20kgs) for the full 5 reps. You keep using the 16kg and introduce the 20kg for rep no.2. Then on the next session introduce the 20kg on reps no.2 and no.3. Continue on like that until you are on all 5 reps with the 20kg. Then when the 20kg is "owned" for all 5 reps like thec16kg was.... start out on a 24kg with the same principle. Btw....this protocol is from the Simple and Sinister book in case you are wondering. Hope I have explained it clearly.
I still don’t understand if during the 6 minutes we have to do as much as possible of all the excercises or of one of them. I set the timer to 6 minutes and try to do as many deadlift as I can and then move to the next exercise or 6 minutes total for all three exercises?
During the 6mins do 10x deadlifts, then 10x DH presses, then 10x goblet squats. Once you finish this circle, repeat. Try to do as many circles as you can in 6mins period.
@@mhmahamhmI get the circuit style protocol and that it's 6 mins unbroken and you repeat again for a second round of 6 mins....but he doesn't say if there is a rest after every 6 min rounds. I presume there is or you will be doing the whole near 30 minute workout without a rest.
Nicht nur für Männer. Auch Frauen können super mit Kettlebells trainieren. Die meisten sollten allerdings mit einem niedrigeren Gewicht starten. 8 kg wäre hier ein guter Einstieg, wenn sie sich nur eine einzelne Kettlebell zulegen will. Viel Freude! 😃
@@bubbleworld4172 Danke. Es wäre schön, wenn in Titel auch einfach Leute ab 40 oder Ähnliches stehen würde. Ich trainiere selbst mit 12 kg, 16 kg und 20 kg.
@@a.schnitzer9325They have a video for just women too. I did not see you complaining on the comments in that video as to why is there a discrimination against men on that video? 🤔 th-cam.com/users/shortsN6vsd8k4XiY?feature=share3
![ร้อยพ่อพันแม่ - WanMai [Official MV]](http://i.ytimg.com/vi/XY2pNYASEbg/mqdefault.jpg)
All so true... Kettlebells & Functional Training extends healthy longevity. Almost 61 years no regrets
Im 42 and have added more KBs, indain clubs and the mace ball to my MWF training sessions and I’m feeling better now than I did in my 20s.
I agree with some users here. I am 43 and since I started using KBs and adding sometimes maces to my routine I have a strength and endurance I didn’t have even when I was in my early 20s in the gym. Even when I just have 5 minutes to train I do some snatches (20 per side) and farmer’s life plus some mace shields for overall burst before going to work. Thanks and big shoutout to Gregory and Angie for their professionalism and how they interpret the role of coaches. 🙌👏
Thanks Gregory, as someone who's over 40, I love the Lebe Stark membership program and facebook community! A big thank you to you and Angie! Lebe Stark has changed my life!
💙💙
One note on the topic of what muscle group does an exercise train. I largely categorise the lifts like this:
Presses/Jerks: Shoulders, Triceps
Cleans/Snatches/Swings: trains mostly posterior chain, traps and rhomboids, depending on front/back hand swing also biceps as it‘s experiencing a stretch in the front hand swing
Squats/Lunges: Quads and Glutes
Rows: Biceps, Lats, rear shoulder
Flows like the TGU are more complex. And I can ensure from just having travelled by train with a 20kg kettlebell in the suitcase carry that your obliques get a great stimulus from carries.
Im 48 and try and do KB (16 +24 kg) and Clubbells (6kg + 12 kg) workouts 2/3 times a week for around 30-40 mins (sometimes less) a time, I also play squash twice a week x 1hr and also walk 20 mins most days + stretching/yoga. The KB/CB workouts tend to be quite varied, rather than same routine all the time, but I stick to core exercises for each. Great channel, Gregory!
It's been a while since I've caught a full vid. Always informative! Love this channel
Appreciate this!
Been working into this for three weeks or so three times a week. Have gotten to the point where I’m starting to add a third set. At least for the six minute portion.
Let’s go brother!
Gregory Another great instructional video & training philosophy with KBs especially for middle age folks looking to preserve their strength & flexibility
very interesting video. Everything is perfectly explained, disassembled in detail. Thank you, coach.
one corollary to eschewing the gym-mentality is that since you're training the unison of your body, you are not isolating muscles and therefore will experience limited sarcoplasmic hypertrophy. Obviously you'll gain some shoulder mass by completing a ladder of presses and your legs will grow with goblet squats. But by and large there is no snatch muscle to be enlarged or a jerk muscle (both of those things sounded obscene, huh?) but you will gain a lot of endurance and wellness. And as I have grown older with giri over the last two decades I have come to cherish those things. Those are the things that are going to help you as you age more than a pronounced triceps horseshoe.
Good point!
This video was one of the best if not the best. Time to close the app and get started! ❤😂
Let's go!
Did this with moderate weight as im coming back from a little quad injury. I said this should be easy enough...24kg for deadlift and 12kg for everything else. I got my butt kicked! The Part 1 could be classed as a cardio workout in itself. On analysing....why Gregory said you get powerful results is because after the 30 minute of a workout....there was actually 25 mins of work done and very little rest. In traditional weight training, your work time would be about 15-18 mins in a 30 min workout so theres more work being done.
Great channel! I just start with KB and feel - this is what I exactly searched 🙌🏻 Where are you located Gregory?
Switzerland 🇨🇭
A great video. I’ve been doing one of your previous workouts for a few weeks and I think I’ll give this a try. It looks like it will be a step forward for me in intensity though I’ll have to start counting reps which will be new.
This is likely a dumb question, but for the alternating clean and press, do you alternate every rep or halfway through the two minute set?
Tried it this morning and it kicked my butt as expected. Only managed one endurance set, but I wanted to go easy the first week because at 66 strains hit me a bit harder. Definitely a good workout and a good progression from the previous Lebe Stark workout I was using.
Had to tweak things a bit, had a problem wanting to eat after I got home from work because I had to much spare time on my hands so I moved the workouts to the evening to reduce my time thinking about food. Plenty of water though.
Having trouble doing the H2H swing for two minutes for the second set so split it in half so a minute at the beginning and another at the end.
I have been doing simple and sinister for 30 days with a target of a 79 lb get up. After 60 days should I switch it up for 60 days or keep going?
No. You don't use "duration of time" to switch up. Let's say you are using 16kg, you do not switch up to a heavier bell until you can do 5 reps each side unbroken with perfect form and when it starts to feel easy. Even then, you don't switch up to the next weight (let's say 20kgs) for the full 5 reps. You keep using the 16kg and introduce the 20kg for rep no.2. Then on the next session introduce the 20kg on reps no.2 and no.3. Continue on like that until you are on all 5 reps with the 20kg. Then when the 20kg is "owned" for all 5 reps like thec16kg was.... start out on a 24kg with the same principle. Btw....this protocol is from the Simple and Sinister book in case you are wondering. Hope I have explained it clearly.
Switch it up however you want and don’t feel confined to a program if you’ve done it for that long.
I still don’t understand if during the 6 minutes we have to do as much as possible of all the excercises or of one of them. I set the timer to 6 minutes and try to do as many deadlift as I can and then move to the next exercise or 6 minutes total for all three exercises?
During the 6mins do 10x deadlifts, then 10x DH presses, then 10x goblet squats. Once you finish this circle, repeat. Try to do as many circles as you can in 6mins period.
@@mhmahamhmI get the circuit style protocol and that it's 6 mins unbroken and you repeat again for a second round of 6 mins....but he doesn't say if there is a rest after every 6 min rounds. I presume there is or you will be doing the whole near 30 minute workout without a rest.
I'm only 38, guess I should come back in a few years :)
You shall NOT pass! lol
@@lebe-stark I'm gonna go do these exercises so I make it to 40. Thanks for all your content!
42 here
Well this will be something I’ll refer back to in a year, since I’m 39 now (born in 1984) 😂
Yes, please wait! You’re not allowed in the club yet. lol
Wow, snatch not included?
Worst exercise ever
@@lebe-stark not sure if irony or yes.. :)
I know theres no rest between exercises, but I presume its a minute rest between rounds?
Yes
First
💙💙
Weshalb nur für Männer???🙁
Nicht nur für Männer. Auch Frauen können super mit Kettlebells trainieren. Die meisten sollten allerdings mit einem niedrigeren Gewicht starten. 8 kg wäre hier ein guter Einstieg, wenn sie sich nur eine einzelne Kettlebell zulegen will. Viel Freude! 😃
@@bubbleworld4172 Danke. Es wäre schön, wenn in Titel auch einfach Leute ab 40 oder Ähnliches stehen würde. Ich trainiere selbst mit 12 kg, 16 kg und 20 kg.
@@a.schnitzer9325They have a video for just women too. I did not see you complaining on the comments in that video as to why is there a discrimination against men on that video? 🤔
th-cam.com/users/shortsN6vsd8k4XiY?feature=share3