6 More Kettlebell Moves For TOTAL Body Fitness

6 More Kettlebell Moves For TOTAL Body Fitness - Build USEFUL Strength!

Рет қаралды 114,521

Күн бұрын

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Single Leg RDL Video: • The Amazing Benefits o...
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Hey guys! The most recent video talking about some top kettlebell exercises did exceptionally well! People seemed to really like it, so here is another video with six more!
Last time, I left out a bunch of classic kettlebell moves. Things like the farmer's walk, Turkish getup, single leg RDL... The aim of that video was never to make a comprehensive list of kettlebell exercises, or even to select the best kettlebell moves. Rather, I wanted to pick a selection that would together provide a full body workout.
That's the aim again today. With these new six moves, you'll build shoulder mobility and strength, strong lats, explosive leg power, a sturdy core, grip strength, traps, and amazing hip stability. Not bad!
The great thing about training with kettlebells, is that they let you target areas of the body that are otherwise hard to reach. Sure, you can train shoulder stability with kettlebells - but it's not the same as holding a kettlebell overhead and moving around underneath as it swings about!
This is still an incomplete list. Other kettlebell moves I think are worth highlighting include: the snatch, windmills, jerks, single arm swings, various cross-body moves like the Atlas swing...
Of course, you could make a hundred Kettlebell moves videos and still have loads left! In other words: watch this space for more.
What would you like to see featured in a future video?

Пікірлер: 207

@drkRoss89 2 ай бұрын

One of the families in the nearby houses: Mum! The weird half naked guy is outside lifting his weights again.

@gara8142 2 ай бұрын

The mum's gonna be chuffed

@merlin8015 2 ай бұрын

The video with him lizard crawling across the countryside. The mental image uses makes me fall over during trying to crawl around my house. I swear I'm working out.

@AEB-tb3om 2 ай бұрын

Babe wake up the Bioneer is outside exercising again

@kevinhavok6024 2 ай бұрын

mum - thats your real father

@erebus79 Ай бұрын

@@kevinhavok6024 nasty

@Tman_432 2 ай бұрын

Who else thought this was perfect timing bcs they wanted a kettle bell routine or exercise

@theleagueofshadows100 2 ай бұрын

Dude, spot on with this. That’s exactly what’s happening right now on my end.

@Imaninjaturtle. 2 ай бұрын

Me honestly 😅

@yewknight 2 ай бұрын

😂my gym just added a bunch of heavier kettle bells (not just the 15 and 35lbs), so I am I looking for some ways to use them.

@ferumcastrum4097 2 ай бұрын

If you have mastered the fundamental movements, look up man makers, it's also killer

@MYWALLS 2 ай бұрын

I just brought a kettle bell lol

@centurionstrengthandfitnes3694 2 ай бұрын

"That idiot's out there again rolling around in the dirt with his top off, Liz." "Leave him alone. Come away from the window." "It's bloody freezing out there. What's he thinking?" "It's for the social medias. Come and have your tea."

@dbergstrom Ай бұрын

This needs more love🤣

@corrugatedcavalier5266 2 ай бұрын

Loving this series! I'm mainly a kettlebell guy because I'm a dad and a full time teacher. I know I won't get to the gym, so kettlebells in my yard is something I can stay consistent with. I do a lot of these already, but not all of them and I'm adding them to my repertoire!

@jjm4643 2 ай бұрын

yeah me too, love that you can have just two pieces of equipment and do a hundred different workouts and hit the entire body plus mobility benefits.

@charlesmarshall1309 2 ай бұрын

Love kettlebells. My current favourite is Dan John’s armour building complex. Double KBs, two cleans, one press, three squats, on the minute, every minute. Ten or fifteen minutes and you have a serious full-body workout with a sgnificant cardio component.

@drip369 2 ай бұрын

Do that complex with a barbell and a log bar, yet I came up with a more superior complex. I call it mail building. You need two kettlebells and two clubbells. Do the 2cleans1press3front squats, then clean your clubs to the rack position, do two pull overs, one Thor press, 3 caveman squats (1.0), or, with heavier clubs, do two sweeps, 1 pull over, and 3 caveman squats (2.0). I also made a mail polishing routine to polish techniques

@drip369 2 ай бұрын

Btw, that's not cardio. It's conditioning.

@Paekabou 2 ай бұрын

Started the ABC recently too, great workout.

@charlesmarshall1309 2 ай бұрын

@@drip369 There’s a considerable overlap between those two very general terms. It gets your hr up for an extended period and with the one minute repetitions is a form of interval training. It will benefit your cardiovascular system. “Cardio” is a broad church.

@cenauge 2 ай бұрын

The only thing I like more than Dan John's ABC is the single kettlebell version of Dan John's ABC, lol.

@Off-Brand_Devin 2 ай бұрын

5:55 I noticed after doing Turkish Getups that is was a lot easier for me to get up off the ground when working under my car. Maybe that's silly, but it sold me on the movement.

@azmodanpc 2 ай бұрын

Absolutely. It has very good carry over with a series of movement we do every day.

@mdpreacher9073 2 ай бұрын

One thing I began doing with my farmer and suitcase carries is I slightly turn my hands outward so my palms are facing a little more forward. I found this does 2 things: 1. It puts the center of the kb slightly behind my thigh so it doesn't bump the side of my thigh every step and 2. Perhaps more importantly, it opens up my shoulders slightly and counters my screen-watching shoulder slump.

@ericrydman7098 2 ай бұрын

Good tip.

@saccaed 2 ай бұрын

I like turkish get ups as a means to measure any weakness in muscles. Because the movement is controlled and engages so many different muscles, imbalances in muscles can be found quickly. After changing up workouts to address observations, more get ups can be used to measure progress.

@ericrydman7098 2 ай бұрын

Really a great lift.

@user-gm8iv5rl6z 2 ай бұрын

TGU is a great movement that I use as a warm up in every class - it is both the assessment and the cure if used as an exercise NOT a lift - don’t worry about the weight but focus on maximizing RoM and stability in each phase. Great video

@NeoArmstrongJetArmstrongCannon 2 ай бұрын

One perhaps not so obvious thing I love Adam for is the sheer number of other amazing content creators he recommends. Eero from VAHVA fitness has changed my life, Aaron from Squat University is a must for everyone, No Limit Squad is basically the standard of overcoming Isometrics channels. The newest additions to my list are Original Strength and KarateTV. Thank you, Adam.

@DreamTerrorist 2 ай бұрын

FitnessFAQs is another great channel.

@slaske5190 27 күн бұрын

I love the bioneer, squat university and original strength too!

@sgteduardo2146 2 ай бұрын

Previous weightlifter, strongman, and mma fighter who has transitioned over to Kettlebells and I’m really liking this routine. New to your channel and hope to see a lot more of the Kettlebell routines!! Keep them coming please! Thank you!!!

@blueyoda444 2 ай бұрын

Time Stamps - 0:36 Kettle Bell Carry 2:15 Unilateral Clean and Press 4:59 Turkish Get Up 7:43 Kettle Bell Jump Squat 9:05 Today’s Sponsor: Vivo Barefoot - Code: THEBIONEER15 10:39 Kettle Bell Pullover 12:02 Single Leg RDL

@brettdavis5555 2 ай бұрын

With my limited space and budget for equipment, I use kettlebells a good bit. Thanks for the awesome video and I look forward to more.

@TOMBS5423 2 ай бұрын

Bro, this was perfect timing, was just getting the morning stated and I just started implementing KB training! 🤘🏼💪🏼

@ivanlopez3697 2 ай бұрын

Hey great job on the show The Night Agent really loving it😁

@user-lc2wo3fq7d 2 ай бұрын

I do bodyweight- and barbell exercises but I am not that much into kettlebells until now and I have learned a lot from your videos. Thank you and greetings from Finland.

@matthewsteen9789 2 ай бұрын

Absolutely would love to see further videos on this subject

@davidjones6470 2 ай бұрын

Excellent upload Sir

@Samurai_Squid 2 ай бұрын

Your kettelbell workout is crazy 🔥🔥🔥

@theleagueofshadows100 2 ай бұрын

Thank you for doing this bud, starting my kettle bell work outs today now because we have them, I just never use em. Thanks to you now I can have excellent moves to begin with.

@roadtogritfitness 2 ай бұрын

Great vid! Kettlebells are awesome for those of us travelling too.

@olivierford76 2 ай бұрын

I try doing KB carry every other lunch break. Always nice to watch your videos breaking down form cues and benefits of various exercises!

@cigargangster8081 2 ай бұрын

I appreciated this video as I have used kettlebells for many years. I would like you to make future videos demonstrating other Kbell exercises. 💪🏼

@RasmusSvedin 2 ай бұрын

Great stuff as always! I especially liked your lateral cleaning and I'm definitely going to try that one out. Clean and press is probably the best overall builder for kettlebells. Also, try double swings if you haven't. The back and glutes light up like crazy.

@jorgylawrence 2 ай бұрын

Awesome video! Thanks!

@MrFredd38 2 ай бұрын

Great video, thanks Batman!

@ScratchySpoon 2 ай бұрын

Appreciate your dedication to show GetUps on a ground that looked a bit damp and likely to get very muddy! 👍

@adandelgado3024 2 ай бұрын

I would really like to see more videos on the othe excercises you mentioned. Thank you for your hard work.

@JohnnyBravo-se5gz 2 ай бұрын

Great video, mate.

@VosperCDN 2 ай бұрын

These were great, thanks.

@Paekabou 2 ай бұрын

Great vid! I love KB training, look forward to the next one. Word of warning to anyone thinking about barefoot shoes for daily commutes etc. I gave myself achillies tendonitis in both ankles from the pounding they took, despite doing some research into how to adjust gait to acount for the heel strike etc. Take it easy with these.

@tredwellabrams7228 2 ай бұрын

I have been wearing barefoot shoes everyday since 2012. No problems here.

@ArtbyPaulPetro 2 ай бұрын

fantastic! yes more KB vids!!!!

@Shockernor 2 ай бұрын

YES, please more about kettlebells ❤

@Chiburi 2 ай бұрын

Thanks for the content! About the Turkish get up, you have some untapped gains in mobility in the half-kneeling section. If you rotate your kneeling leg more so that you can sit down into a hip hinge, you will gain more control and avoid flexing your lower spine to make space under the weight. In isolation, that part of the lift is a half-kneeling windmill, and as you know the windmill utilizes the hip hinge and not flexion of the spine. When people don’t hip hinge in the get up because of their leg position (even big kettlebell youtubers do this), they tend to bend their lower back and fall or tip over to reach the ground with the other hand. Play around with it and you’ll get more enjoyment and use of the get up!

@DreamTerrorist 2 ай бұрын

I noticed that as well. I also think it would be better to go onto your toes when doing the reverse lunge after standing. Adam flattens out his foot and touches the top of it to the ground. Your toes act as a kick-stand in that position, which makes it easier to perform.

@Chiburi 2 ай бұрын

@@DreamTerrorist Agree, I saw that too. But he was inconsistent with it which leads me to believe he is moving in the right direction, lol

@greenarrow219 2 ай бұрын

Just a big shout out the Mr Bioneer. Watching regularly from New Zealand, lost 15kg weight, got very fit and feel great at 47 years old. If you read this, can you do some diet videos. Thanks mate.

@Davlavi 2 ай бұрын

Great video.

@ricciwilliamsjr3212 2 ай бұрын

I’m literally doing kettlebell exercises and wanted to see how many more you do. Good thing I’ll be in here a little longer.

@AndrewPanther 2 ай бұрын

2 of these are already my favorites :D excited to try the rest

@Cyber-Rain 2 ай бұрын

Today, I was doing single leg RDLs into a briefcase carry, backwards then forwards, then switch sides all while on a 6in wide curb with a 30lbs kettlebell. It works multiple muscles.

@jjm4643 2 ай бұрын

Damn! that's interesting.

@allengaible6436 2 ай бұрын

I like varying up the carries by also doing them in the rack position or with the bell pressed overhead.

@vikingninja5033 2 ай бұрын

Thanks for the video and great exercises once again👌 sounds like there is a Part 2 coming💪😂

@TheBioneer 2 ай бұрын

You’re very welcome! Actually a part three - this is part two! 😁

@majorphenom1 2 ай бұрын

Thanks for sharing 🙏🏾

@realramenrates5606 2 ай бұрын

Please continue this series

@uexkeru 2 ай бұрын

I use a little kettlebell work as a supplement to my skills. Definitely a worthy investment I agree with Mike about TGU for strength but also think it's worth doing for stability and just getting better at standing in base. Sometimes you do have to get up in base under load. Where people fall off if they brogram it for core strength and aren't challenging themselves in that area as much as if they included direct core work. KB presses (or clean & presses) in any variation are a money exercise. High rep swings can be a substitute for carries as grip/forearm work. Single leg RDLs are nice to throw in a warm up.

@drip369 2 ай бұрын

I love kettlebells, i also swing bells over 200lbs, yet combining them with clubbells is top shelf, as is training kettlebells days you train with clubbells and macebells. Yes, i train with a kettlebell in one hand, and a steel club in the other.

@jazzhands0404 2 ай бұрын

I don't know about y'all, but I for one, would love to see more KB exercises

@user-lg4zm5nj8t 2 ай бұрын

Thank you so much for your content. What Vivo boots/Shoes are you wearing in the video? I would like to get them.

@SuperKendoman 2 ай бұрын

Thank you, thes exercises will do very nicely. I am training for not just longevity but also strength that will last me when I'm well into old age as I have a history of chronic illnesses

@gambit3570 2 ай бұрын

Yes please

@mlouw8218 2 ай бұрын

Thanks! (as always). How should a novice exerciser go about choosing a kettlebell. How do you know if it’s too heavy or too light?

@PlayfulTraining 2 ай бұрын

The UK/Ireland terrain is very unpredictable/slippery right now! Great explanations, particularly Turkish Get-Up!

@NEROpatched 2 ай бұрын

There are some times, when u upload an video, when i really think: " can he somehow read my mind?" Thanks alot for the great work!

@chrishansen9379 2 ай бұрын

1/4 getups, just going up to the elbow, is one of my favorite ab exercises.

@kennycherry7684 2 ай бұрын

Yes more KB please

@VeronicaKozyreva 2 ай бұрын

Just love kettlebell videos!

@JakovPapadopoulos-jb2gi 2 ай бұрын

This guy is in amazing shape. Great example for physical fitness.

@MarlinMay 2 ай бұрын

Woo Hoo! 👍 for tlhe Wildman callout!

@TheBioneer 2 ай бұрын

He’s the man!

@ericrydman7098 2 ай бұрын

I use the grip orientation he teaches for swings. Good stuff.

@MarcinBrzezinski 2 ай бұрын

@@TheBioneer He mentioned you some time ago saying he's jealous of your videography and editing :D

@MarcinBrzezinski 2 ай бұрын

.... that's how I found this channel years ago. BTW - please reply to my emails hahah

@drip369 2 ай бұрын

Do a turkish get up, then a bent press, a windmill, an OHP, lower the bell to the rack positipn and get down into a 90/90 get up. That's a series I love to do, and can do it with my 60lb kettlebell. I call it the Norseman

@johannesstephanusroos4969 2 ай бұрын

Now do it bottoms up

@harikyoki 2 ай бұрын

would love to see more, mate. cheers :)

@akeelahmed3936 2 ай бұрын

Great timing as this is ideal Ramadan training

@bobnewkirk7003 2 ай бұрын

Howdy Adam. I've been looking into a new system for home workouts using primarily Rings for Calisthenics and then incorporating heavy Sandbag work for the back and lower body. I remember seeing you used to lug around a bag for resistance, but I don't remember you doing a video on Sandbags specifically. What is your take on them?

@TrainInspired 2 ай бұрын

The get up at 7:30 is great for martial arts too...

@GoldenEraZen 2 ай бұрын

Love these excercises for kettlebells 💪🙏

@anthonywestbrook2155 2 ай бұрын

Single leg rdl's train a really useful movement. I use this technique when I need to lift something that, because of where it is, I can't lift it with the normal proper lifting technique. I also taught it to a friend who has medical issues that wouldn't let them bend at the waist normally. They had to train it, but they were so excited that they wouldn't be dependant on others to pick things up off the floor for them.

@cenauge 2 ай бұрын

Kettlebells are especially good for older people. I can't link the study because it seems KZfaq is deleting comments with links in them (or it least mine) but there was a study with older people doing the kettlebell swing (with what most people would consider fairly light kettlebells) that got interrupted by Covid (and thus the participants continued their kettlebell workouts in isolation without supervision.) An unintended result was that despite a wide range of form (correct to incorrect) there were no injuries amongst the participants. I'd never advise anyone to ignore proper form, but it turns out that kettlebell swings are very forgiving until you get to a tipping point in the weight of the kettlebell.

@SuperKendoman 2 ай бұрын

Hello, can you tell me what the name of the authors are for this study please? Or is there a date of when the paper was published? I'd like to read it myself. Thank you

@penumbrium 2 ай бұрын

youd probs like alec enkiris vid on making a loadable kettlebell. doing swings with your bodyweight or more on the bell feels crazy

@MG-bi6mq 2 ай бұрын

Just finished a supreme kettlebell workout. Went to the park on a Saturday so of course all the fields were taken by losers who weren’t training. Like little kids playing baseball, people walking their dogs, families “just hanging out” pretending to love each other. spits Disgusting. I dragged my weights into the woods and got all that loser piggy baby weakness out of me. Cleans, press, rows, tricep extensions, swings. Followed by an hour of rigorous wrestling drills. Lift weights. Forgo your family. Leave your children. Lift weights. Become your best self. Never stop training. Achieve godhood. Lift weights.

@thatguitarguyguy 2 ай бұрын

Please timestamp. It would help to search everytime I do a workout

@tumblewed538 2 ай бұрын

you could write the timestamps into the comments yourself, solving the problem for yourself and for other ^^ at least for this video ;)

@anatomyofmotive 2 ай бұрын

Oh is that too much work for you to access this free content, you delicate little flower!? Any other rude demands?

@thatguitarguyguy 2 ай бұрын

@@anatomyofmotive Bioneer is not going to kiss you bro 😂 stop glazing

@jefferyeaton7949 20 күн бұрын

Save the video into a playlist

@ericrydman7098 2 ай бұрын

I have found Zack Henderson's tutorials to be very helpful for the hard style ballistic moves, epsecially the one on the snatch.

@user-vf3pe9ce5x 2 ай бұрын

Will you do a video on fast twitch type 2a?

@LongNightsMoon 2 ай бұрын

The dog walking his human in the background. 😂

@legendarymonkey6445 2 ай бұрын

More kettlebell please

@randybowman 2 ай бұрын

Unrelated but I was wondering what you think of behind the neck pullups vs regular pullups.

@coreydonna3900 2 ай бұрын

Show us the other kettlebell exercises you mentioned at the end

@gdeno79 2 ай бұрын

More please

@jonaski08 2 ай бұрын

How heavy is the kettlebell you are using for the clean and press?

@jordanwhite4963 2 ай бұрын

what brand of bells do you recommend and where from?

@MarcinBrzezinski 2 ай бұрын

I love me some Turkish Get Ups, my favourite move Wouldn't do it in mud though, respect :D

@kwilcox417 2 ай бұрын

More KB content please!

@tobiasjohansson9310 Ай бұрын

What weights should I order? Beginner, 120kg 180cm male

@travisbolling6230 2 ай бұрын

More!

@JustaStrongman3370 2 ай бұрын

Can you make Hanayama training

@YourUpstairsNeighbor 2 ай бұрын

What brand of kettlebells should I get? I usually buy Onnit because they don't have a slippery coating, but it's like they've discontinued their normal kettlebells

@riley-6324 2 ай бұрын

Pleeeeease make a kettlebell only training program 🥺

@FrOsTyBeArKiD 2 ай бұрын

I love the disclaimer. I always use my kettlebell in waves of being helpful then forgetting about it. By no means a kettlebell guy

@RaufSardar-pt1pn 2 ай бұрын

I’am getting some kettlebells…what’s a good weight?

@emilesteyn9483 2 ай бұрын

Suppose you're eating a good and clean diet, and you do all 12 of The Bioneer kettlebell exercises recently posted, how strong can you get?

@anthonywestbrook2155 2 ай бұрын

I don't know why I started doing to, but if I'm not using my heaviest weight, I like going into tree pose (from yoga) at the top of my TGUs. Time in this pose is the one thing I vary based on my energy levels for the day.

@chrisbfreelance 2 ай бұрын

The housing estate around that field must look out the window and think "time for another Bioneer video"

@Oliver-zy8sq 2 ай бұрын

Hey Bioneer, what do you think about the KZfaq channel Lee Weiland? I am highly interested in your opinion on what they do, since it goes against what most people say and I find it to be helpful for me.

@exfxxk2304 2 ай бұрын

kettlebells cupon doesnt work already ? :(

@user-qx3xc3cn1p 2 ай бұрын

Stap reading my mind and aploading videos i think will be cool and helpful, its starting to scare me😅

@dianabenjamin7837 2 ай бұрын

I do enjoy your stuff, I know you mainly based your content on superhero stuff but you would enjoy checking into a chap called pat marmara he was in the special forces and his thoughts on working out are similar to yours although the style is different.

@michamakara1776 2 ай бұрын

I mean full program with you..like exercises and timer.Will be great practise wirh You.that one is ok,but we need full program:) Tnx

@VeronicaKozyreva 2 ай бұрын

Which video he recommended to check out for the tutorial? I didn't get it

@417hemaspringfieldmo 2 ай бұрын

Please please make a series focus on HEMA Longsword fencers pleeeease

@uexkeru 2 ай бұрын

Would be interesting to see a functional fitness take on knights covering all of their skills. Their literacy and dance/etiquette, French as a second language, horse riding, throwing, field exercises etc. Then maybe its application in modern HEMA and how to physically prepare for it with minimal injury

@ericrydman7098 2 ай бұрын

@@uexkeruor Provençal? (Inventors of "fin amors," or courtly love)

@FrOsTyBeArKiD 2 ай бұрын

The kettlebell pullover ended up pinching my ulnar nerves in both my elbows and now they’re inflamed

@mrbloby15 2 ай бұрын

More kettle bells !!! You should go on lebe Starks podcast

@TheBioneer 2 ай бұрын

Thank you! I’m not sure I’d have much to add, though, unless he wants to talk about hybrid training, of course! 😁

@mrbloby15 2 ай бұрын

@@TheBioneer your life of fitness child hood why you got into exercise what's your training methodology why you like kettle bells training while ageing and your diet phew topics of the top of my head and he's nice guy would be nice to here bounce off each other get on there dam it 😄

@ribeyesandrabbitholes1960 2 ай бұрын

MORE KETTLEBELLS!

@mrimbord 2 ай бұрын

Can someone write down all 12 exercises

@LetholdusKaspyr 2 ай бұрын

6:00 Doctor Mike is great for hypertrophy-focused content, but he seems to seriously believe that 100% of people who work out want to be bodybuilders. He doesn't seem to devote a moment's thought to skills and functional movements for athleticism or quality of life. His material is useful for what it is, but I prefer channels like this one and various other calisthenics or hybrid channels.

@lihchong2267 2 ай бұрын

I'm not surprised Dr Mike said he didn't like Turkish get ups, but I am surprised he said it wasn't necessary to learn to stand to base in BJJ. Supposedly he's a brown belt.