I would love to see a video laying out your recommended "progressions" for the six basic KB movement families. Like you did with single arm clubs, where inside circle, outside circle, shield cast becomes inside pendulum, outside pendulum, 180 rotating pullover, etc.
This helps me get perspective on my own timeline. I definitely fall for the Russian "you're not a man if you can't press 32k" trap. I guess I'll just be a boy into my 40s.
It's definitely helpful to get these overarching "explainer" videos here and there to help make sense of how to connect the dots on our own and get more out of the movement tutorials. Some of the nerd math videos get into these concepts too but they tend to be more contextual.
I have a 16K kettlebell and decided to get the 12K for my second bell instead of the next heavier 20K and do more interval training for 2021. I want to work on my technique for the core exercises.
Very smart! I was using 8kg clubs and whilst I still use them for swings, I'd rather use my 4kg and 6kg for most other movements. The joint structure takes a lot longer to strengthen and adapt than the muscle structures
Absolutelty correct, just aiming to get a 12k kettlebell, my gf has a 8k that seems to be a little too light but 16k is just too much for any TUT I can do probably because it's nearly a quarter of my bodyweight xD. Getting healthy developed ligaments and joint structures must be the focus :). Cheers
I did the exact same thing. I had a 16kg and 24kg and it was OK but I wasn't doing super well with the overhead press with 16kg. I got a 12kg and after doing overhead presses with that for a while, I was able to do it with more focus on technique and more focus on pressing with the shoulder and not using my legs as much. Just that little boost got me able to strict press my 16 kg and now I'm working up to doing clean and jerks with the 24 kg.
It's just so awesome that you can work with one weight and extract so much benefit over a number of months and years. The bell is simply the best workout in existence.
TUT talk for men in particular was a huge relief since right now 2x12kgs are all I have and I’ve been feeling really sad about it. Great to learn I can make something tangible and make gains out of them. Will be looking forward for videos to come, thanks!
Fascinating thank you so much, only recently come across your stuff. I've done kettlebell courses when I was working as a pt in a gym but the realisation is you can go so far without all the fancy execises/workout programmes. As with weights I've always loved the basics, bench. press, squat, deadlift, press so with KB's the primary 6 movements plus maybe a walking variation accomplishes so much. Regards from England 👍🏴
cool video, thanks Mark for your awsome content! personally i went back in weight und tend to work out more dynamic, more playful and under longer periods of tension. it has made wonders for me. no clock, no fixed set of reps, just listening to my body and stopping when the muscles start to hurt. rinse and repeat the next day. never felt better, love it!
I have said this before, Mark, my dude, but my body has transformed over the past year during lockdown under your tutelage. "Getting out of the gym," training outside, barefoot, it's been a game changer. Thank you so much bro. P.s. And when I heard you say (way back in march) that this is 1.5yr of training easily, it ain't a joke. I've been on it for 9 months now and am only a fraction of the way through all the movements I want to be proficient.
Its been exactly the same for me too! Totally agree your videos have been a game changer. Specially advice on different techniques for progression and programming has been so helpful in lock down. The tetris / nerd math has helped create a plan that fits into my schedule, keeps me challenged and has made a huge difference. Thanks so much!
Happy new year! Thanks a lot for all the info at each video. My snatch technique has improved a lot! I do not hurt my arms anymore. Looking forward for TUT videos! Greetings and love
Another great video spot on technical analysis ... Since implementing KBs at age 50 about 8 years ago I have migrated to Heavy KBs 32kg to 44kg, however as I age I derive the most benefits from "TUT" time under tension training principle (40 to 60 lbs) Recently getting 50 TGUs in 25 minutes with 24kg.
I am two and half years into training kettlebells almost every day, and I can honestly at this point add one suggestion to people starting out. You may well find that a few years on, you’d really like to focus on Olympic style lifts. I would suggest learning things like squat snatches and double split jerks once your snatches and jerks are solid. If you love that kind of movement pattern, start transitioning some of your front rack squats to overhead squats in order to compliment the squat snatches. Start getting the heavier competition bells. Basically, bilateral Olympic lifting for volume. You can augment with kettlebell sport training for even more volume and endurance work. It’s pretty far off from what Mark talks about, but I think this is legitimate pathway that might work best going OHS as early as possible.
Absolutely superb logical advise for training with TUT in Kettlebell. I have been training Kettlebell for a few years now and tend to prefer a 16kg for 1 minute on 30 secs off x10 than doing sets with a 24kg bell. I am 52 years old so the TUT flows suit recover much better than heavier bells.
for a few weeks now been using 12k for my physical rehab and been using keith webbers extreme cariod kettlebell workout, as for techiniques i used skogg to teach me how to use kettlebells all over again, used to use these as a kid (37) now. so far been able to go above 30-40 mins of workout with out feeling faint and not too tired, but that is spread over the day at times. Still having trouble with TGU and windmills.
I can 2H swing my 48kg but apart from doing some 1H cleans, I can't imagine doing much else besides a front squat or goblet squat. The fact that people can work with doubles or even heavier is insane.
Hello Mark, what's the logic behind different type of progression for different exercises? For snatches it's volume cycles followed by density cycles, for clean and press it's reverse ladder to increase time under tension combined with volume cycle, for squats it's only volume cycles, for swings it's fixed 10-minute E.M.O.M with repetition progression. It seems like you are recommending different progression for all of these. Is there a reason?
A couple of those that you mentioned you can actually mix and match the different types of progressions that Mark uses, depending on what your training goals are. The progressions he has listed for each specific kettlebell fundamental movement is what he has found works best for most people during Mark's many years as a coach.
Great stuff ! I actually got my hands on a 16k bell which is hollow, with the option of adding up to four 2k plates inside, so gradually going all the way up to 24. Pretty nifty =)
@@MarkWildman Bought it from a french website, here's a link, though it looks like they're out of stock at the moment : www.gorillasports.fr/functional-training/kettlebells/kettlebell-reglable-de-8kg-a-16kg-et-16kg-a-24kg
Perfect my dude, I'm definitely gunning for time under tension with good form and enough flow to stay interesting and mitigate repetitive stress. Left knee for me - for starters. Hey! What happened to the headlamp? I thought you knew what you were doing! Nah, worked organic farms - lots of potatos and snap peas - gotta get rhythm and jam with both hands but be with it enough to roll out of the tractors way! Here's to 2021 or something.
Of course then I made the mistake of getting a degree because barrier of entry coasts to purchase good land was too high... whoops! There went any physique.
Hi Mark, thanks for the content. This one of my preferred channels on ketlebelling. I really would like to hear your thought on Pavel Tatsouline's Simple and Sinister program. He advocates for doing just swings and Turkish Get Ups on constant weight training regime. I started Ketlebelling based on this idea, and so I bought one 16kg and one 24kg bells. I'm not doing his program as it is, because a have a rower and twice a week I row and do some body weight, like basic push-ups and pull-ups, exercises instead. I kind of mimic a crossfit session training by taking a 10 minute, from the usually 40min long session, to experiment with non Simple and Sinister stuff like clean and press, Pavel advises not to introduce them for volume before you can complete the program. Anyway, thank you for the great content in the channel
It's interesting to se that you're not pushing super heavy weights for strength. If I go for 5 reps of 16K squats, I don't feel that I push myself. I go 5sets of 10 rep 16K with 30" rest, and at the 8-10 I feel the defficulty (I don't cheat the form of depth).. I'd like to know your opinion on the way I have been training so far. Thanks
Great video, Mark! I recently pressed the 40kg for the first time but want to find ways to incorporate more moderate-weight work before springing for a 44kg. Just doubled up my 16kg and 24kg bells and look forward to seeing the TUT content you put out!
I’m starting off at lower weight to balance out my weak and strong side, and to fix all of my bad habits that messed certain parts of my body, and then after that, I’m going to jack up the weight to achieve my goals.
I started at 10lb to 12.5 lb(wrist weights) to 13.2lb(6K). Swing has been 25lb. After 2 years I am just staring to increase that. High rep and focus on great form. 40 - 120 min time frames with some Yoga. . I’m not really big, but I feel and look great at 61.
Is there any chance that you could make some follow along work out videos? It would really help to clarify things for a 60 year old post- like me. Thanks for everything Mark. 2020 became the year of the kettle bell for me.
I’ve been avoiding that because I’ve been encouraging people to understand program design but perhaps your are correct. And I can do that now and explain the program design
Happy New Year Mark. What do you think about the dial-in (adjustable) kettlebells? I use dial in dumbbells from two manufacturers and the design on one (Hoist) are pretty close to traditional dumbbell design. The Power block is a little more awkward. manufacturers, kettlebell
@@MarkWildman Wow, Thanks! Bowflex SelectTech Adjustable Weight (available at Amazon); Apex Adjustable Heavy-Duty Exercise Kettlebell Weight Set(From Walmart). I really appreciate it. What was the American company whose kettle bells you featured?
It's interesting that I recently came across another KB intro series ( Lebe Stark) that goes with TUT right away. 2 minute each goblet squat, deadlift, and press. 1 min break, repeat 2-4 times. I guess you'd increase weight once you find 3-4 sets too easy. Personally, the volume based nerd math approach seems better suited for me and what I'm using.
Mark TUT do you put kettlebell flows into this category. I’ve been doing kettlebell for some time. I’m 52 years old. I do a 20kg kettlebell flow for 1min and skipping for 1min lasting 30min of work. Would you consider this a TUT workout. I feel as fit as I’ve ever been using kettlebells. Please keep inspiring others. 👍👍
Also if you think of a blacksmith using a hammer. TUT from repetitive work creates strong muscle some as kettlebell flow. Would you agree or am I barking up wrong tree 🌲
Is this going to be a whole new kettlebell series?? I'm getting ready to buy 5 to 6 from Kettlebell Kings based off your recommendations from the other videos. This is incredible information already! Thank you a ton.
I know you briefly touched on heavy clubs some nerd math videos back, but would one basically follow a similar bath for clubs? Volume then either weight increase or TUT?
I asked something similar on another video. He said light weights for time, heavy weights for reps for both 1 and 2 handed days. If you only have 1 club, let’s say a 15, you can do 2H for time and 1H for reps since the 1H should be a lot harder and it will “feel” like a heavier weight. Then go to the next club size when you feel ready.
Hey Mark, I'm relatively new to the kb adventure so concentrating on reaching 10x20 with a 16kg at the moment. I find your youtube output inspirational, particularly the TUT endurance aspect. You mentioned you're up to 52m on your light days. Do you mind if I ask what weight that is with? I assume swings? Thanks for all your guidance. And free too, pretty cool in my book. Thanks from the UK. Rob
You could keep track with excel spreadsheet or note book 🤔 don't make my mistake and use chalk on pavement. My kids washed it off and I lost 2mths training notes 😂😂😭😭
@@MarkWildman sorry, poorly worded question.... how do you program that? Is it a double swing to 20 reps emom, then single swing to 20 reps emom, and you just have a light day heavy day? So, if I'm going from 10 reps to 20, I have a 10 week program with double and then a 10 week with single, then increase weights? Can heavy days progress at the same pace as light days?
Mark, I can't believe this. U r the coolest American since, well ther were some, Elvis mark twain jimi hendricks, jim morison, and the likes,.... no yelling no mouth gymnastics no stressing the point, no very good questions no thank u for having me no pls subscribe. Thank you!!
Great video, exactly what I was looking for - what's the overall plan. I'm at 28/32 kg with swings, TGU, clean & press, can do 28 with snatches but they feel rough so I'm staying at 24 for a while. I've been training with KB for, I'd say almost a year. Once I feel confident with all the moves I'm doing "time under tension", mixed in with some heavy KB.
Hello Mark, when I pull up my quads my knees hurt during the swing, clean & press, and military press. Can you make a video addressing this issue when tightening quads, during the planking point of the swing?
Medial because my are knees hyperextending when I tighten up my quads to create that plank. My feet position is slightly turned out ;however, I did experiment with my feet being pointed straight ahead and I am still experiencing pain in the middle part of my knee. Hopefully that made sense to some degree.
Referring back to your tri coach, he said that he would consider your KB work auxiliary to his barbell program. Do you have any thoughts on this? I consider some of your workouts potentially soul crushing. Not to mention, too much time in the gym can potentially have diminishing returns.
I think he’s right. But you can do accessory work for years by itself. It’s all an engineering equation. You do the section of training that’s available to you based on the variables you have available to you
Thanks for responding! Old man here, and one of my big goals is to be efficient and stay injury free. I train with kb’s partly to keep doing the other cool stuff: run, hike, play field sports, and ski. Don’t want to have the training destroy the other activities. Loved your sand bag activity. Made one out of an old sea bag. It’s 80lbs. My sixteen-year-old is stuck at home due to COVID, so the EMOM’s with the bag have given him a great challenge. Humbling in the right way.
I'm doing 18kg kettlebell. 30 swings 15 single arm swings 30 figure 8 uppercut 10 each arm snatch and 10 global squats. 3 sets in 20 mins. 360 reps in the workout, 3 days a week. Is this enough or am I doing too much?
I do not understand. since the muscle fibers recover 90-95% after after 30 seconds of rest why do you suggest a 3 or 4 minute or longer time between sets with heavier KB (heavier that 2KB is what you were refering to)
I started dumb. Bought a 20kg bell, then did a straight jump to 32kg. Bad progression, but have now moved to adding complexity. Transitions, inside/outside cleans, combining lifts for complexes etc. I'm wondering if it makes sense to go heavier on the basic lifts next, to build a better base for skills work, or to just keep adding complexity?
In Poland you can buy 52, 60 and even 80kg kettlebell (the 80kg costs 325$). And that's not some shitty, low quality piece of iron, but professional equipment for athletes.
I've been doing KB for almost a year now and TGUs at 16K are still hard for 3 reps per side, while Clean and Press at 16K is not really a problem. Same for swings at 16k 20 reps, etc. Just wondering does this show a big imbalance that I cant do more reps of TGUs at higher volume ?
That may well be the case. Similar for me, I can clean a lot more than I can press. It's not necessarily a bad thing, it just shows we have to do our homework on certain patterns
What’s your view on the adjustable competition kettlebells that go up to 32kg? False economy or good step if I’m looking to go forward from my single 16kg? Alternative is to get a hard style 20kg
