@Lebe - This is Dr. Balduzzi from Fit Father Project. I just saw you made this video about my video... and honestly... this is so cool to me! I legit feel honored that you liked my video enough to this video... with some SUPER SOLID improvements on my form. Thank you for educating the people and creating such great content bro 🔥🙏
Dear Dr. Balduzzi. Thank you for leaving a comment! I appreciate the fact you took the time to answer. As I have mentioned in the video, I think your choices of exercises are spot on. That’s what Over 40s need! Glad to be of service with my feedback concerning your technique! - Gregory
it's nice to seea response video to another creator that is constructive and positive rather than just being a toxic rant. i use KBs in every workout and both this video and Dr. Balduzzi's video were super helpful for me.
I also noticed that he’s keeping his head and neck in a vertical position on the downward swing. In your demonstration the neck and head are horizontal with the back. I appreciate your vids. Always helpful!
Not saying what's 'correct' but many coaches ( e.g. Dan John ) train keeping the eyes on the horizon while swinging. I've tried keeping complete alignment ( eyes will look at floor ) and it's vertigo time, so my neck will be somewhat inbetween the two extremes( some flexion ). Interested what Gregory thinks about this aspect of swing. Ultimately I guess if you start getting pain or other issues it might guide ! edit: "keeping eyes on horizon" doesn't have to mean a bent neck.
Another subscriber already commented on this. Here's a great take on posture straight from Dr. Yuri Verkhoshansky's book "Fundamental Of Special Strength In Sport": "In certain cases an insignificant change in the position of the limbs can lead to significant alterations in strength. Number 1- pronation of the forearm decreases the strength of the arm in flexion by 1/3. Number 2- an insignificant bend in the arm while lifting a barbell decreases the lifting force by 40%. Number 3- a rounding of the torso decreases lifting for by 13. 3%. Number 4- tilting of the head an average of 9%. If you want to produce maximum force in a movement, it is necessary for you to consider the anatomical stability of the motor apparatus. This way, you can make sure that - at the crucial moment - your posture is in a position to enable your muscles to develop maximal external force." That being said, I'm not sure how this translates to neck posture in pulling. You see heavy lifters pull massive weights off the floor with a fixed gaze towards the horizon; others look down (like I do in the Swing/ Deadlift etc). My preference is to keep my neck (cervical spine) aligned with my upper back (thoracic spine) and lower back (lumbar spine); yet still "kinda" looking to the horizon to an extent. It's sort of a hybrid I feel most comfortable in. On a side note: Tilting the head too far down while the hinge descends your torso parallel to the floor might cause dizziness since the head goes below the heart (and vice versa) in a ballistic manner. - Gregory
@@lebe-stark it's the small points add up :) , on reflection it makes sense to try and align the neck better. Looking at the horizon from 'under brow' will also give it all a more serious demeanor !
I've been watching a lot of videos on how to do kettlebell swings because I'm concerned about injuring myself, and I really think this has been the best tutorial I've seen yet.
I’m 58 and I’m on day 20 of 30 days of 100 KB swings a day w/24kb bell. It takes 3 minutes to get 110-120 swings in, really starts my day off right….best thing I’ve under taken aside from losing 30 pounds… Great video!!
@@jtcber yes, that was a couple of months ago. It took about 3 minutes to complete. Now I just do 4 minutes… depending on how I’m feeling will dictate which bell I will use…definitely a morning jumpstart.
I am 52 and started working out a month ago. Just started incorporating these. I have watched many videos on the kettlebell swing , however yours does the best job of explaining it. No one else addressed the weight to be using or why/when to engage which muscle group. So I subscribed to your channel. Hoping the other videos are equally top notch.
good vid, totally agree with using too light of weight and becoming arm dominant, I see it all the time. Men esp need to move up in weight and swing heavy at least some. not only is it a massive game changer in everything but it reinforces good technique. Even a big guy who is slightly loose will get thrown forward with a 52kb swing. (BTDT). Also Pavel originally had people do towel swings to reinforce the hip and get away from the arms. (hook a towel thru the handle, hold onto the towel, swing away, if you use arms the KB will never really extend straight out). Great teaching tool.
Hey Gregory, super Video. Du hast die Schwächen in der Ausführung super aufgegriffen und schön gerade gezogen, ohne das Originalvideo abzuwerten. Gefällt mir. 🙌
This was a very informative video, being able to see the full proper technique of the kettlebell swing has helped me see the mistakes I’ve been making in my swings. I’ve concentrating on powering through my hamstrings and glutes but I tend to lock out my arms on the up swing. Seeing the bend in your elbows and making sure I maintain control of the bell during the entire range of the swing is something I will have to work on. Thank you for demonstration.
Gotten away from kb's simply because swelling behind my knees (popliteus)and pain will occur around the medial meniscus area for the next couple days. Believe when my knees lockout is the culprit. Just started the kb axe h2h for just 10 mins 3x a week. And sure enough the swelling and pain is back. Sucks, I like this little program
Thanks!!!!! You cleared up a lot of misconceptions about kettle bell Physics. So I was doing it right all along but sometimes you just need a little reassurance. So I guess I'll start my KB transformation along with swimming I'll be getting that underwear model gig pretty soon😀
Great to read you in the comments Jason! You've had a lasting impression on the way I produce content: Keeping a tight ship while delivering value is the ultimate goal. Your inputs are highly appreciated brother! - Gregory
One must learn the Kettlebell swing from a trainer, someone who knows what he’s talking about, Just watching a video is a path to not knowing . Once mastered the swing is one of the “swing, snatch, rack and press’ group, and from there there’s no end to the possibilities. I can swing a 12kg better probably than an 8kg, also a 16kg, that gravity is the same. In alternate swings try grabbing the kettlebell from between the legs instead at the top of the swing - it really messes with one’s head but doable.
His neck movement during the swing really bothers me as a chiropractor. you keep yours in neutral so you’re looking at the ground in the back swing (which I agree with) where he keeps his eyes on the horizon. This is not just hurting the neck but takes away from posterior chain engagement even at the lumbar spine.
Whenever I see people swing with such a light weight (and this guy looked pretty fit I may add), I know its not going to be a good swing. Also I noticed he kept looking forward, creating a hollow back. With the light weight its not a big problem, with a 24kg this would be an issue as well.
You're definitely the best coach compare to all others. Thanks for your hard work. I use 20 lb kettlebell for swings, should I use 10 lb kettlebell for clean? Hope receive your answer on that. Thank you.
Spent some time in regards to beginner’s kettlebell weight. Closest weight of 1/3 body weight for men (50 years old and under) and 1/4 body weight for women. 12kg for men is good as well. The only way you could use a 4kg kettlebell for swing and keeping arms relaxed would be a hand to hand swing (switching right/left each rep). Arms become throwing devices that negates tension. Long time ago, Pavel Tsatsouline insisted to put soap on handle and make gripping difficult on swing to relax arm. I would never recommend this though.
Thanks for sharing! Even with a H2H Swing, a 4KG is too light; reinforcing arm dominant behavior. As for Pavel’s advice with the soap: That is the WORST advice I’v ever heard. LOL Do you have any reference to where he said this? - Gregory
@@lebe-stark Soap swing was on a bonus segment of his early publications. I forgot which. I heard a second account story from present member of instructor cadre long time ago, that Pavel insisted to put soap on kettlebell handles at a parking lot. Student at the time thought he was asked to wash the kettlebell, instead was asked to swing. I forgot what lesson is learned from this episode.
@@kettlebellinjapan It seems at one point, he just chose to go against anyhting that was "standard" in terms of kettlebells. That's a big LOL in hindsight. Thanks for sharing! - Gregory
Shouldn't you pay more attention to your feet? For me it is part of the entire chain, and putting a large rubber band underneath does not seem like the best option, and it is also important to let the toes separate in contact with the ground. Or am I wrong?
so you recommend 12kg for a 60kg male and a 120kg one? my rule of thumb is usually start bvetween 1/6 to 1/5 bodyweight for large compound movements. bad or good?
Scary, do you recommend this for a 63 year old man that’s in good shape but has a life time of work behind him, meaning weak points in the back, a dislocated shoulder injury done 30 years ago. I do cardio and a weight routine 3 times a week ?
I do think (and know for a fact) that kettlebells can give men in your age group (with high mileage on their bodies) a great outlook for strength, durability and endurance. If you use them safely, start with low weights (10-12 KG starting weight), you‘re good to go! 🔥
How about a plastic handle that turns your dumbbells into a kettle bell? Do you recommend this, to save buying a bunch of kettle bells if you already have a set of dumbbells?
Great review. Ever noticed that the fitfatherproject deletes all postings that tell people he's doing it wrong? and he gives false info. blind leading the blind. i posted in his comments asking what kind of doctor he is and it was immediately deleted.
Gregory, for someone over 40 learning kettlebell for the first time, is there any risk of injury (short-term or long-term) practicing the hardstyle Swing?
Hi Stark i would like to ask you i am 66 yrs old and am doing kettlebell 3 to 4 times a week although i am new to kb using a 6 kg kettlebell my weight is 90 kgs and would like to loose weight is it ok
Can I get your thoughts on the "Kettlebell Chest Swing" recommended by John Wolf in his 10 Best Kettlebell Exercises for Beginners video on the Onnit channel?
Just checked it out. There's no "Swing" involved here. It's a hinge where you load the weight in front of you. That's not something I would recommend; but maybe John needs to explain its value in more detail. There's always a chance I might be missing something. - Gregory
I enjoy your videos but it looks like you are not locking out the elbows. I thought I learned from Pavel and Maxwell that you should not bend the elbows, but I think it's more that the weight should never be engaged with the elbow joints, that gravity must do it?
Every time I try KB's my left knee burns so hot afterwards that my eyes water. I'm fit AF, can do 25 minutes straight on a punchbag, cycle, bands, weights. All with no issue, yet a KB and boom!
Try to get started with an 8 kg (17-18 pounds). Most women in our gym train with 8-16 kg; depending on their individual fitness and skill advancement. - Gregory
It's a great video with awesome recommendations! The only missing piece to the puzzle is a properly done Swing. Other than this, this particular video is worth watching! - Gregory
I wish non-specialist influencers would watch a few kettlebell videos themselves before making one. The stakes are people's spines. "Hi, I'm here to show you how to change the filter on your furnace, and also my secrets for earning passive income. But first I'm going to show you how to perform a questionable double kettlebell snatch-getup flow."
It's a common problem in the fitness industry; especially concerning personal trainers or fitness influencers: We're told to be jack of all trades that must adapt to the client's individual needs. This breeds incompetence to a certain level since we can't be masters at everything. I don't like this shotgun-approach and rather want to focus on a niche-specific skill I''ve mastered after years of practice. - Gregory
Good video overall, but I disagree completely about dumbbell swings being a "waste of your time". Sure, they aren't as good as with kettlebells, but it's still a great exercise and are worth doing if you don't have kettlebells. You sound like you're gatekeeping.
Man, that was a bit hard to watch. Too light a weight doesn't teach you much. That said, I've been practicing with kettlebells for a year now, and still improving and perfecting my movements. It's like martial arts, for me, doing katas. Clear the mind, and try do it better and better, every day. Love your take on dumbbell swings, too! Take care.
Hi, hope you are doing well. I feel your swings are not entirely correct. Too much lower back movement, putting a lot of strain there. Perhaps bend your knees when pushing the kettlebell during swings and the back should be straight and one should not hunch over. In other words, when the kettlebell is between your legs, your knees should be slightly bent. As you extend the kettlebell to the height of your shoulders, you go to a standing position. This will prevent injuries to your lower back and you will find that your rhythm will be improved. I have been using my 16kg kettlebell for sixteen years and I was professionally trained in the correct technique. I am 63 years old. Thank you.
My Swing is absolutely solid, friend. You've been taught in the "old ways" of doing things. We're using a modern approach, free from dogma while still being grounded in solid form. Thanks for sharing! 💪
