I’ve been losing weight this year and I have 3 months left till my goal. I will be using your videos to help me reach my objectives, so I appreciate your advice. Please keep up the good work.
I just curl my soon-to-be 2 year old. I reach "failure" when he starts flopping and launches his tiny feet into the family jewels. Then I just lie down on the cool, kitchen floor and recover.
I use my kids as weights to lift everyday lol. Curls, bench press, squats etc. They think it’s hilarious and turn it into a game. My son is 30lbs and my girl is 40lbs. It’s fun and works. It’s also dangerous as you mentioned. You have to stay on your toes. I think I’ve broke my nose a couple times lol
Im always stretching in public or curling my grocery bags, but to see you swinging that garden chair even on your own property. I salute you sir. We are all fitness weirdos
I thought i was a little weird walking the big trash bag and curling it all the way down to the bin, or purposely taking as many groceries i can fit onto both arms 😂
@@robosing225 when I worked at the auto parts store id curl the batteries while putting freight away. Wasnt consistent since they didn't all weigh the same but they went up to around 55 pounds
Just wanted to thank you for all your content. I hurt my back lifting heavy about a year ago and your functional training tips have been a game changer for me. I can now exercise without pain again, and I feel more capable overall. Keep up the good work!
oh man that's it, he has the same build at Civ 6 Gilgamesh! i kinda want to see a pivot from talking about "batman exercise" to "gilgamesh routine" now..
Best hack ever. I've been in a plateau for months and this move blew up my arms in just two weeks.. the only low-weight high-rep that works on my body it seems. Thanks mate 🙏
I’ve been doing what I call “cannonball curls”. Hold the round part of the kettlebell and curl. Your fingers will have to work very hard and your pecs will have to squeeze the whole time. Feels great
Hey, your channel has helped me a lot, you have so much info on this channel. I just wanted to say thanks to you, I can feel the love you have for the channel.
Alright, I saw this and thought of my kettlebell, went grabbed it and did the exercise, I’m telling you right now. My biceps, traps, forearms be burning and pumped. Definitely adding it to my workouts. Thank you Bioneer.
@@luffy78100I did the curls with high reps and lighter weight (26 lbs). I did 3 sets of 30 the other day. Killer! I’ve done plenty of goblet squats lately too. Goblet squat curls are also fun!
Dude! I'm telling you! The slow movement, moderate weight, high rep ranges have the biggest bang for the buck. I'm skinny with little body fat and my body eats muscle asap. Hard to make gains. But I feel the best and see the results the most from movements/workouts like this. I'm working them into compound movements and it's killer hard for high rep ranges. Destroys your energy levels but can't argue with the results and you're training your nervous system and muscle groups to work together in transitioning loads and generating control and power. Hell ya, great video!
My issue with high rep curls is that I always get tendinitis in my elbows, and it takes me weeks to recover. Do you have tips for avoiding or curing this problem? Cheers! 🍻
Thank you so much!! Well what has worked for me and others is training with an overhand grip. Throw in some pronated barbell curls. Check my video on elbow strengthening for more. Hope this helps!
This ONE exercise would have amazing transfer to ALL grappling sports, BJJ and wrestling alike. I am going to see about buying myself a 20kg kettlebell ASAP. Really glad this video caught my eye!
Yes! Not only did this video give me better insight into this exercise, which I have done for a while, but wondered if I could/should do more, so that I am now confident to do it more often. You also gave me a better name for the exercise; I have been calling it "2 hand KB hammer curl". Far too many words. "Goblet curl" is better. Funny thing is, that I know other exercises named "goblet...", but my brain has not put those bits of info together in a useful manner. Train hard, stay safe 👍
Dude. I love you channel. Lots of inspiration over the years. When I saw you first do the goblet squat I remembered when I very first got into kettlebells doing goblet squats. Then sitting at the bottom and doing goblet curls. Ive been training in a different way lately but gonna bring these back. Keep up your awesome channel!!!
Thank you for introducing me to this exercise as it certainly blows things up. I'm at an age where recovery from exercise takes several days but I've been able to knock out plenty of reps each day doing these and they feel great.
I recently started using a kettle bell. I didnt realise i was doing a goblet curl, but i was doing it with the weight on top. It real burn my grip and forearms. Such a great workout.
You know, you look like an honest decent guy, someone who can be trusted, and I do trust you, so, I give you a like and I will put to practise your unusual and down to earth training tips , tomorrw. I am sure your way of training will suite me just fine. Tks.
Its also a hammer curl. So putting more emphasis on the brachialas. Edit: I've just done 4 sets [with tubes] close grip hammer curls, fast reps, avoiding tension in the eccentric... far less golfers elbow irritation, good pump in biceps and forearms. You may be onto something here. Much better for my dodgy elbows. Fully supinated and emphasising the eccentric is certainly irritating for my elbows.
Yep. Right elbow, golfers elbow, was sustained 30 years ago and still plays up if I'm not careful. Left elbow, also golfers elbow fired up 6 weeks ago. 🙄 Sticking to hammer curls certainly helps a lot. As does not going nuts with eccentrics.
@martinw245 sorry to hear that. I've got it in both elbows now but took a month off from all pulls and narrowed down the irritants. Things have improved and hammer curls and negative curls are fine. Oddly enough, toes to bar, would flare them up if done in a high rep count. Right now the only pulls I do are pronated rows on a bar (the extra movement of rings flares them up) and bicep curls, but easy on the supinated ones.
@@DevinsCalisthenics "I've got it in both elbows now but took a month off from all pulls and narrowed down the irritants." Yep, seems the best strategy, to lessen the irritants.
@martinw245 yes, It took me a year to realize that is was gradually getting worse and affecting more exercises too. Even after a week off though there was significant improvement in pain levels. It's really a mental exercise, can you quit doing something you enjoy for 3+ months? 😬
I really like your videos, you always manage to give interesting information on very underrated exercise You have one of the best physiques on TH-cam too btw
its crazy you have touched down on this concept as I've been applying this strategy and theory to my own training now about 6 months .. I to came upon the idea of neutral grip being a functional element of daily lives .. also , we stand in neutral grip and with daily sedentary lives we grow tight I neutral grip ... I believe from an ATG theory of stretch / straightened it should be applied to the origin /location where the sedentary restriction starts ... neutral grip to gain that maximum mobility and full blown out muscle contractions into external grips ... I also enjoy neutral grip deadlifts , pushups as your demonstrating , single arm neutral overhead presses , neutral chin ups, neutral grip tricep extension kick backs (to enforce postural support) neutral grip front raise , neural grip biceps on incline in a stretched position which open the chest and front dents incredibly ... I also do apply other grips such as pull ups as I find they are great for mass builders also ,.. but neutral grip for me , coupled with fat grips is the gateway to mobility for myself on a few body parts
I like just how functional this exercise is and how I can see the effects of doing it in what I do from day to day, like getting firewood and lifting bags of seed or animal feed.
Great video once again. Here's a tougher variation: Take one weighted end of a dumbell, press four fingers from each hand into the middle of the weighted end closest to you( near the handle) and your palms into the outside. Take your thumbs out completely. The mechanical disadvantage and increased torque from the longer moment arm make this a great version of the goblet curl.
Between curls and squats, You have a strong compound set with the kettlebell. Alternating these with the Hindu Pushup/Squat with a weekly Yoga or Qigong session made me feel great all month. It's time saving, and health preserving.
Halos from parallel have been a game changer for my arms. The pump is nothing to write home about, but the overall size of my forearms, biceps and triceps have grown massively. I generally do about 20-30 reps in each direction as part of my circuit 2 reps each direction per set. I'm not very strong, so I do with a 20kg KB.
Been getting into kettlebells more this past summer and did these sometimes. They always felt harder than normal curls for some reason, never realized why.
Yes! This is one I discovered a while ago and I can concur that it makes the arms bigger. I feel it in my chest and lats too. One advantage is that it doesn't take much warming up, so instead of part of a workout I often do these more casually. I do 10 sets of 10. Hanging out my washing, cleaning around the house or, as a seasonal option, writing Christmas cards can all be done while putting a set of 10 out periodically until 10 sets are done.
Do a video on shuffling please sir for cardio. I am planning to learn it as an alternative to running. I believe it is the most accessible form cardio where you can do anytime, anywhere, in any footwear. After enough practice, you gain fitness and a unique skill to flex.
Great video ! So is only eccentric contractions that really beats the muscles up . I know isometrics doesn’t . I never knew this about concentrics many thanks 💪
It would be really interesting to try and develop an arsenal of these moves that hit (most of) the entire body with this same feel of being versatile equipment-wise, good for strength endurance, good for gains, easy to recover from. I'm guessing the chest/triceps version of this would be the pump-style pushups Adam likes. Maybe something like a constant-tension goblet squat for legs and glutes? Back is more difficult but I guess some sort of bent-over row or pull-up?
Awesome video. As soon as yesterday I started doing carries with dumbbells in hands and arms @ 90 degrees. I think similar bicep/forearm/trap work. Worth a look. Love how you snuck in those spinning chair whips at the end. My attention was starting to fade and then bang! Right back to the vid like WTH?!? Hahaha thanks Adam!
haha thought that chair was going through the window then !! that aside love your channel and i will be starting this exercise with the kettlebell tomo, just had a gallstone attack and lost 1.5 stones , 10kgs and at 57 finding it hard to put the muscle back on .
Excellent this explains my chest/frame growing. Haven't been in the gym long enough to explain it. But I did this movement of lugging something with a bias of a upright row. Thank you great advice here
Just replaced the original curls during pull day of your superfunctional training/protean routine, but I will implement it on other days now! Thanks for the advice!
I haven't worked out in years due tona bad hernia! I got it fixed and started working out again and man i forgot what a muscle pump feels like! Muscle pumps are where it's at!
Great exercise, thanks! I knew that lifting my kid from the ground could be translated in some exercise idea, I can't believe I didn't think to use my kettlebells 😅. I subscribed to this channel recently and it was a really good idea. I leave now I have goblet curls to do 😁
Thanks for this. I bought a couple 20 lbs kettle bells a few weeks ago, and they really work the muscles differently from dumbbells I find. I’m going to goblet curl with a 20 lbs but it might not be heavy enough
@@TheBioneer Regards " energy for parents" Have you experimented with NMN? Im 2 months taking 500g in the morning ... it's extraordinarily effective. ...like no other "supplement" ive ever taken.
Bands would be a good way to bias it toward the concentric even more. I use high rep band work for my elbows as a warm up. You can literally just relax and let it go on the eccentric with no risk of injury. I doubt it would hit the forearms as hard though
Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.
I’ve been losing weight this year and I have 3 months left till my goal. I will be using your videos to help me reach my objectives, so I appreciate your advice. Please keep up the good work.
@@rayparker9163 Good luck :P keep working hard
No, he’s been hacked! He’s in the process of getting it back. Immensely stressful!
What about the "waiter curl," if I got that right? Would that essentially be about the same in function?
Sorry your arms blew up, sounds painful
😂😂 So much blood!
nahhh😂😂😂
It was all the new shirts 👕 to fit the thick neck that really hurt 😂
@@TheBioneer Shalom
Damn bro looks good nice biceps man aspire to look like you.
9:16 Underrated functional training move for fighting the goblin horde
LMAAOOO
Gonna use this next harvest when they come for my crops
My mother was not very happy when I attempted that move. She was still sitting on the chair...
LOL
The SARM goblins.. 😁
I just curl my soon-to-be 2 year old. I reach "failure" when he starts flopping and launches his tiny feet into the family jewels. Then I just lie down on the cool, kitchen floor and recover.
5 sets of cojones blasters
😂😂
I use my kids as weights to lift everyday lol. Curls, bench press, squats etc. They think it’s hilarious and turn it into a game. My son is 30lbs and my girl is 40lbs. It’s fun and works. It’s also dangerous as you mentioned. You have to stay on your toes. I think I’ve broke my nose a couple times lol
Children are the ultimate goblet curl growing with gains
Like Milo of Croton.
Yes but then it becomes a goblin curl
@@arifreyrsveinbjornsson2316as a dad of 2.5 year lively boy, I can relate😂
It’s cool how the progressive overload happens automatically over time
Yep, until they hit 7... then your back snaps trying to pick them up 😂
Im always stretching in public or curling my grocery bags, but to see you swinging that garden chair even on your own property. I salute you sir. We are all fitness weirdos
I thought i was a little weird walking the big trash bag and curling it all the way down to the bin, or purposely taking as many groceries i can fit onto both arms 😂
@@robosing225 when I worked at the auto parts store id curl the batteries while putting freight away. Wasnt consistent since they didn't all weigh the same but they went up to around 55 pounds
Just wanted to thank you for all your content. I hurt my back lifting heavy about a year ago and your functional training tips have been a game changer for me. I can now exercise without pain again, and I feel more capable overall. Keep up the good work!
Appreciate it, man, thank you! And keep up the excellent work too!
You got like a modernized bronze era body build n it's awesome.
Thank you! 😁
oh man that's it, he has the same build at Civ 6 Gilgamesh! i kinda want to see a pivot from talking about "batman exercise" to "gilgamesh routine" now..
It's like a bronze/silver era hybrid.
And true. It's awesome!
Back when top bodybuilders were natural 💪
Best hack ever. I've been in a plateau for months and this move blew up my arms in just two weeks.. the only low-weight high-rep that works on my body it seems. Thanks mate 🙏
I’ve been doing what I call “cannonball curls”. Hold the round part of the kettlebell and curl. Your fingers will have to work very hard and your pecs will have to squeeze the whole time. Feels great
Feels great.... Just like y0rm0m.
#TrueStory
blowing up my biceps and forearms to this video rn
pause
Ayo?
What is bro talking about 🤔
Ayo? 📸🧐
@@MeaninglessStandards9070 kettling my bells obviously
I've been watching you for almost a decade now. It's crazy to see how far your physique has come so far.
Love the way you lifted that chair into the air at the end
A much underrated exercise
I can't get over how freaking cool the name the bioneer sounds 😅 Awesome content as usual man, gonna try this with the new kettlebells I bought
I expected a ten minute monologue before getting to the exercise. Great it’s in the title too. Thanks for the great content.
Hey, your channel has helped me a lot, you have so much info on this channel. I just wanted to say thanks to you, I can feel the love you have for the channel.
Wow, one of my favorite excercises that I sadly neglected recently. Now I will bring it back more frequently. Thanks for the video!!!
Alright, I saw this and thought of my kettlebell, went grabbed it and did the exercise, I’m telling you right now. My biceps, traps, forearms be burning and pumped. Definitely adding it to my workouts. Thank you Bioneer.
I did the same thing. I don’t think I’ve ever felt my traps burn like that!
@@joshuarosier3871 you the curls or the goblet squat ?
@@luffy78100I did the curls with high reps and lighter weight (26 lbs). I did 3 sets of 30 the other day. Killer! I’ve done plenty of goblet squats lately too. Goblet squat curls are also fun!
I passed your quick video about the benefits of running to loads of friends, several of them started running and feel amazing. Thank you.
Would love to see a whole dedicated to kettlebell clean and press! It’s been the biggest game changer for me for both aesthetics and functionality
Literally watched your short on these and bought a kettlebell immediately. Been loving utilizing these curls and doing goblet squats!
Wait until you try kettlebell swings. Game-changer.
youtuber @MarkWildman is great for kettlebell - huge amount of detailed excercises
@ yes! Love kettlebell swings too 💪
Goblet squats are fuckin amazing, I do them as a high rep finisher after barbell back squats and my quads have been blowing up lately
Dude! I'm telling you! The slow movement, moderate weight, high rep ranges have the biggest bang for the buck. I'm skinny with little body fat and my body eats muscle asap. Hard to make gains. But I feel the best and see the results the most from movements/workouts like this. I'm working them into compound movements and it's killer hard for high rep ranges. Destroys your energy levels but can't argue with the results and you're training your nervous system and muscle groups to work together in transitioning loads and generating control and power. Hell ya, great video!
Thanks!
Thank you so much! 😁
Goblet curl, goblet squat, goblet front raises. All great. Well done as always sir. The waiter curl is similar but palms up with a vertical dumbbell.
My issue with high rep curls is that I always get tendinitis in my elbows, and it takes me weeks to recover. Do you have tips for avoiding or curing this problem? Cheers! 🍻
Thank you so much!! Well what has worked for me and others is training with an overhand grip. Throw in some pronated barbell curls. Check my video on elbow strengthening for more. Hope this helps!
@ 🫡 thank you, sir.
Backpack would be one of the best makeshift ones for this probably.
Great point!
solid
This is now my go-to curl
I have recently set up a bit of a gym in my garage and I have been doing these and they are my favourite bicep curl by far.
I really enjoy your ideas and well developed exercise methods. I am headed to the gym today and will start doing these.
dang it...just did biceps today. never tried goblets before. next week for sure. thanks. looking great!
Omg these are INSANE for forearm and bicep fullness, feels like time travel !
This ONE exercise would have amazing transfer to ALL grappling sports, BJJ and wrestling alike. I am going to see about buying myself a 20kg kettlebell ASAP. Really glad this video caught my eye!
thank you to squarespace for enabling this content provider to give us the information we need and help us stay safe while trying to get fit. 👍
Please do a collaboration with The Stone Circle.
Yes!
I would love to see that
Yes!
Not only did this video give me better insight into this exercise, which I have done for a while, but wondered if I could/should do more, so that I am now confident to do it more often.
You also gave me a better name for the exercise; I have been calling it "2 hand KB hammer curl". Far too many words. "Goblet curl" is better. Funny thing is, that I know other exercises named "goblet...", but my brain has not put those bits of info together in a useful manner.
Train hard, stay safe 👍
Dude. I love you channel. Lots of inspiration over the years. When I saw you first do the goblet squat I remembered when I very first got into kettlebells doing goblet squats. Then sitting at the bottom and doing goblet curls. Ive been training in a different way lately but gonna bring these back. Keep up your awesome channel!!!
I was browsing to buy a kettlebell lately; this is just more motivation to get myself a kettlebell now. gonna add this exercise to my routine for sure
Rocketlok makes a great adjustable kettlebell.
I can also recommend getting an adjustable kettlebell! Great value
Great work! Been doing this for a few weeks and I can already see and feel changes.
Love the simplicity.
Perfect timing. I just started adding these into my work week at home. Looking forward to the results.
This is my favorite fitness channel by far. Keep up the great content man.
You have such an old school physique i love it. You look like a bronze age gymnast, incredible.
Thank you for introducing me to this exercise as it certainly blows things up. I'm at an age where recovery from exercise takes several days but I've been able to knock out plenty of reps each day doing these and they feel great.
Your physique is looking awesome!
I do this with 25lb Dumbells. Reverse curl max, then switch to hammer curl, finish with regular curls
I do exactly that, too :-)
Yeeees! Was needing a new Bioneer video!
This is a really cool simple workout that can be implemented into any schedule. Appreciate the vid. Keep up the great job.
I recently started using a kettle bell. I didnt realise i was doing a goblet curl, but i was doing it with the weight on top. It real burn my grip and forearms. Such a great workout.
You know, you look like an honest decent guy, someone who can be trusted, and I do trust you, so, I give you a like and I will put to practise your unusual and down to earth training tips , tomorrw. I am sure your way of training will suite me just fine. Tks.
Absolutely brilliant!
Considering you’re natural you’re a beast! Well done 💪🏼👊
Its also a hammer curl. So putting more emphasis on the brachialas.
Edit: I've just done 4 sets [with tubes] close grip hammer curls, fast reps, avoiding tension in the eccentric... far less golfers elbow irritation, good pump in biceps and forearms.
You may be onto something here. Much better for my dodgy elbows.
Fully supinated and emphasising the eccentric is certainly irritating for my elbows.
I feel you on the dodgy elbows brother!
Yep. Right elbow, golfers elbow, was sustained 30 years ago and still plays up if I'm not careful. Left elbow, also golfers elbow fired up 6 weeks ago. 🙄
Sticking to hammer curls certainly helps a lot. As does not going nuts with eccentrics.
@martinw245 sorry to hear that. I've got it in both elbows now but took a month off from all pulls and narrowed down the irritants. Things have improved and hammer curls and negative curls are fine. Oddly enough, toes to bar, would flare them up if done in a high rep count. Right now the only pulls I do are pronated rows on a bar (the extra movement of rings flares them up) and bicep curls, but easy on the supinated ones.
@@DevinsCalisthenics
"I've got it in both elbows now but took a month off from all pulls and narrowed down the irritants."
Yep, seems the best strategy, to lessen the irritants.
@martinw245 yes, It took me a year to realize that is was gradually getting worse and affecting more exercises too. Even after a week off though there was significant improvement in pain levels. It's really a mental exercise, can you quit doing something you enjoy for 3+ months? 😬
I really like your videos, you always manage to give interesting information on very underrated exercise
You have one of the best physiques on TH-cam too btw
I enjoy this move as well. Being trying it seated lately also. Nice switcheroo.
its crazy you have touched down on this concept as I've been applying this strategy and theory to my own training now about 6 months .. I to came upon the idea of neutral grip being a functional element of daily lives .. also , we stand in neutral grip and with daily sedentary lives we grow tight I neutral grip ... I believe from an ATG theory of stretch / straightened it should be applied to the origin /location where the sedentary restriction starts ... neutral grip to gain that maximum mobility and full blown out muscle contractions into external grips ... I also enjoy neutral grip deadlifts , pushups as your demonstrating , single arm neutral overhead presses , neutral chin ups, neutral grip tricep extension kick backs (to enforce postural support) neutral grip front raise , neural grip biceps on incline in a stretched position which open the chest and front dents incredibly ... I also do apply other grips such as pull ups as I find they are great for mass builders also ,.. but neutral grip for me , coupled with fat grips is the gateway to mobility for myself on a few body parts
If you put magnets into the base of your kettle you can do this with the kettle, while it's boiling, for pain resistance gains.
I like just how functional this exercise is and how I can see the effects of doing it in what I do from day to day, like getting firewood and lifting bags of seed or animal feed.
Goblet Curls are Epic !!!
Great video once again. Here's a tougher variation: Take one weighted end of a dumbell, press four fingers from each hand into the middle of the weighted end closest to you( near the handle) and your palms into the outside. Take your thumbs out completely. The mechanical disadvantage and increased torque from the longer moment arm make this a great version of the goblet curl.
support from Hong Kong
Dont need it.
@@thebodykeepsthescore2828 least obvious CCP agent
@@thebodykeepsthescore2828 😕
@@thebodykeepsthescore2828agreed
Before the Mr Lee above argues back, please note I am also a Mr Lee from Hong Kong 💪😉
@@thebodykeepsthescore2828 fr
I grip it the other way, makes the leverage more difficult and puts more emphasis on the brachioradialis. Great video as always!
Adding this to my routine👌
Great work brother!
Thank you for this information brother. I am going to do them right now.
Absolute best TH-camr in the world 👍👍
Between curls and squats, You have a strong compound set with the kettlebell. Alternating these with the Hindu Pushup/Squat with a weekly Yoga or Qigong session made me feel great all month. It's time saving, and health preserving.
Another makeshift item would be a weighted vest. It would also allow you to twist the wrists, thus creating more emphasis on the biceps.
I used the squat variation today and thought it was great 👍🏼 thanks
Brilliant tip!
Your looking great Bud! Keep your vids coming. Really appreciate al your tips, particualry for and old guy like me!
Halos from parallel have been a game changer for my arms. The pump is nothing to write home about, but the overall size of my forearms, biceps and triceps have grown massively. I generally do about 20-30 reps in each direction as part of my circuit 2 reps each direction per set. I'm not very strong, so I do with a 20kg KB.
I’ve been doing this for a week now when I first saw it in one of your shorts didn’t know what it call but I’ve noticed gains
Been getting into kettlebells more this past summer and did these sometimes. They always felt harder than normal curls for some reason, never realized why.
I've just done 1 rep of goblet procrastination while watching this one. Thx for the video
Yes! This is one I discovered a while ago and I can concur that it makes the arms bigger. I feel it in my chest and lats too. One advantage is that it doesn't take much warming up, so instead of part of a workout I often do these more casually. I do 10 sets of 10. Hanging out my washing, cleaning around the house or, as a seasonal option, writing Christmas cards can all be done while putting a set of 10 out periodically until 10 sets are done.
Do a video on shuffling please sir for cardio. I am planning to learn it as an alternative to running. I believe it is the most accessible form cardio where you can do anytime, anywhere, in any footwear. After enough practice, you gain fitness and a unique skill to flex.
Great video ! So is only eccentric contractions that really beats the muscles up . I know isometrics doesn’t . I never knew this about concentrics many thanks 💪
It would be really interesting to try and develop an arsenal of these moves that hit (most of) the entire body with this same feel of being versatile equipment-wise, good for strength endurance, good for gains, easy to recover from.
I'm guessing the chest/triceps version of this would be the pump-style pushups Adam likes. Maybe something like a constant-tension goblet squat for legs and glutes? Back is more difficult but I guess some sort of bent-over row or pull-up?
The trap stimulus cross activates neck too you can feel the tension and accentuate by leaning forward and tucking your chin
This has been great so far with a 35 pound kettlebell. The only issue I have is grip/comfort with this move but I'm hoping it will improve over time.
Awesome video. As soon as yesterday I started doing carries with dumbbells in hands and arms @ 90 degrees. I think similar bicep/forearm/trap work. Worth a look. Love how you snuck in those spinning chair whips at the end. My attention was starting to fade and then bang! Right back to the vid like WTH?!? Hahaha thanks Adam!
Try a crush curls by holding the kettlebell by the body with handle pointing down.
haha thought that chair was going through the window then !! that aside love your channel and i will be starting this exercise with the kettlebell tomo, just had a gallstone attack and lost 1.5 stones , 10kgs and at 57 finding it hard to put the muscle back on .
If kettlebells are too expensive, you can use two 50lb piglets. The wiggling makes it harder.
Thanks mate!
That chair swing got me
Once the biceps are cooked, flip and do over head triceps extensions 💪
Excellent this explains my chest/frame growing. Haven't been in the gym long enough to explain it. But I did this movement of lugging something with a bias of a upright row. Thank you great advice here
Just replaced the original curls during pull day of your superfunctional training/protean routine, but I will implement it on other days now! Thanks for the advice!
I haven't worked out in years due tona bad hernia! I got it fixed and started working out again and man i forgot what a muscle pump feels like! Muscle pumps are where it's at!
In addition to this great exercise, I like the double kettlebells for lying triceps extensions
I think it’s time to get a kettle!!!! ❤ I love this… I will use 10 minutes at the end of my workout to do these! Thank u 🙏
I love this, I'd definitely give it a try. Thank you!
Squat / Curls , love it!
Great exercise, thanks! I knew that lifting my kid from the ground could be translated in some exercise idea, I can't believe I didn't think to use my kettlebells 😅. I subscribed to this channel recently and it was a really good idea. I leave now I have goblet curls to do 😁
Thanks for this. I bought a couple 20 lbs kettle bells a few weeks ago, and they really work the muscles differently from dumbbells I find. I’m going to goblet curl with a 20 lbs but it might not be heavy enough
How many sets of 25 reps do you do at a time?
If you grab the kettlebell with your thumbs towards the bell (basically upside from the way you're doing it) its so much easier to do the curls!!.
Evening Adam. Don't you find that doing these curls or other exercises in the evenings affects your sleep?
Many thanks!
I am fortunate - these days I fall asleep near instantly under any circumstances 😅 May have something to do with being a parent…
@@TheBioneer Regards " energy for parents" Have you experimented with NMN? Im 2 months taking 500g in the morning ... it's extraordinarily effective. ...like no other "supplement" ive ever taken.
Bands would be a good way to bias it toward the concentric even more. I use high rep band work for my elbows as a warm up. You can literally just relax and let it go on the eccentric with no risk of injury. I doubt it would hit the forearms as hard though
This is helpful I can do this at home and never thought of it before
A single kettlebell is such a great option if you don’t have a lot of space. That + Bodyweight will sort you!
@@TheBioneer You have no idea how grateful I am for this advice. This solution been staring me in the face for years.