Correctly Perform Kettlebell Swings!

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Squat University

9 ай бұрын

Пікірлер: 618

@SquatUniversity 9 ай бұрын

Shout out @kellylmatthews on TikTok for the opening stitched video!

@Jazzyynot 8 ай бұрын

I love Pavel!!! Hello Comrade 😁. I have his book relax into stretches and I use it for flexibility

@oscuroorgulloso2364 7 ай бұрын

Is this exercise for glutes?

@farahlinatracy 5 ай бұрын

And @asgooch!!👍🏽👍🏽

@ploopt 2 ай бұрын

This is horrible. Pavel Tsatsouline is a fraud and can't hold a weight to real Gireviks.

@richieb153 9 ай бұрын

I used the towel method and my hand slipped and I threw the bell out the window and hit my neighbors dog. Otherwise a success

@bananan7 9 ай бұрын

what an accuracy

@vikingthedude 9 ай бұрын

Nice

@spontaneousbootay 9 ай бұрын

Thats normal

@PanicRolling 9 ай бұрын

In Soviet Russia, dog walks you! -Pavel Tsatsouline, probably.

@SharleenShanley 9 ай бұрын

10/10 achievement unlocked

@johnsonle1714 9 ай бұрын

After installing 14 holes in my wall I can now do a proper swing

@Johnbobon 9 ай бұрын

Towel trick is a good way to smash your shins.

@eeyore077 9 ай бұрын

sure, if you dont open your legs..

@RedRiverMan 9 ай бұрын

i thought the same.

@e4jasperi 8 ай бұрын

Or break a tile or two.

@Sam-vk8xd 8 ай бұрын

If you’re stupid, sure.

@greuju 8 ай бұрын

@@connerastraderhow does a lower weight not smash your shins? Boy a 2 lb weight hitting your shins will be enough for most people

@ruddyrosario6980 9 ай бұрын

That instrumental though lol wu tang clan forever

@UndergroundRap4eva 9 ай бұрын

C.R.E.A.M from the album 36 Chambers. Know your WU homie.

@SUcC.. 9 ай бұрын

⁠@@UndergroundRap4evaI’m sure he was just saying the expression but go off

@usefulnuisance7108 9 ай бұрын

Aint nothin to fck wit

@jay-sin-tv 9 ай бұрын

Get the money, dollar, dollar bill. - This guy getting away with it. If you know you know, men of culture.

@diyalim8567 9 ай бұрын

Cream get the Money. Classic Hip Hop.

@busyrand 9 ай бұрын

Having done Dan John's 10,000 Kettlebell Swing Challenge twice, I swear by how effective this movement is at scorching fat, developing your strength, and muscular coat. My favorite cue is to think of the movement as if you were long jumping.

@sstanford1331 9 ай бұрын

Im sure this is helping track athletes everywhere cuz thats the only example i needed😂thanks

@busyrand 9 ай бұрын

@@sstanford1331 Awesome! I'd also suggest going barefoot or minimal footwear to really get yourself gripping the ground as you use heavier weight. It's a super fun movement.

@mtpta4947 9 ай бұрын

Long jumping ?

@mtpta4947 9 ай бұрын

Broad Jumping like at the NFL combine ?

@busyrand 9 ай бұрын

@@mtpta4947 There we go! That's what I meant... I was told long jumping, but that's done off one foot as the athlete strikes the board [college girlfriend was a sprinter and long/triple jumper]. Broad Jump is the perfect description... Set up with the bell in front of you, forming a triangle between the bell and your two feet. Activate your arches sending your big toes down to grip the floor. Break at the hips bending backwards like you're shutting a door/drawer with your backside... Grip the bell with both hands allowing the pinkies to rest outside the main window of the bell... Activate the lats by breaking the bell handle like you're snapping a pencil in half... Hike the bell back between the legs connecting the arms to the body while maintaining a neutral spine athletic position with the chest up... Thrust the Kettlebell forward with a sharp exhale as you activate your glutes/abs/quads together as you stand up... Keep your armpits closed like you're lightly gripping a pencil underneath them and don't allow the bell higher than your heart space... Inhale as the bell reach the point of weightlessness and it starts it's downward decent... Repeat... You'll find the breath... Just exhale sharply at the top. The natural inhale is much quicker than you think... Sometimes I've exhaled two on each rep with a tiny exhale at the bottom and sharper exhale at the top of the rep. Good cardio like fun sprinting.

@m.b.593 2 ай бұрын

“Vertical shins at the bottom” the great missing piece haha thank you! 🙏🏻

@GardensAndGames 8 ай бұрын

Hell of a shout out to Pavel; I remember seeing his Power By Pavel stuff way before anyone else was talking about kettlebells.

@bandiceet 8 ай бұрын

That tip of keeping the shins as straight as possible on the hinge is new to me. So, something learnt.

@bilbo_gamez6195 Ай бұрын

Been hitting the gym for about a month and was gonna be hitting my first kettlebell session today. Thanks for this 🎉

@graymcgoldrick8388 8 ай бұрын

Thank you for the clear and simple save advice in all of your videos along with the pictures to reinforce best practice to make reduce injury and improve outcomes

@cybermortal1983 Ай бұрын

Thank you! Had a bit of confusion about this exercise but this is very clear.

@samwerrell2104 8 ай бұрын

I literally thought that instructor with the green pants was the guy from Cash Cab 🚕

@Thefixersnyc 2 ай бұрын

Thank you for acknowledging Pavel, and thank you for all of your great work.

@extremejoy 8 ай бұрын

“Whoa! Look at the ass on that!” “Yeah…he must work out…” 😂😂😂

@jennyg2010 8 ай бұрын

Dumb and Dumber!

@justforayushstudy460 8 ай бұрын

Ik😂😂😂

@raecarta118 8 ай бұрын

Lloyd Christmas & Harry Dunne 🤣🤣

@MartyMcFly506 8 ай бұрын

"I'm gonna kill you Lloyd!!!" --Harry Dunn

@digitruba6728 7 ай бұрын

Dude or duddette that is the 😮 QUESTION! ????

@ayanap8396 8 ай бұрын

I have spinal stenosis & scoliosis and this hurts me even if I use 5lb. But when I widen my stance, I can use 40lb+ …ppl keep coming up to me and telling me the “correct” way, but it’s MY correct way. If I work my posterior chain more, then so be it! 🍑😂

@donatello9482 8 ай бұрын

If you’re not taking magnesium yet. Start. Research spinal stenosis and magnesium to see which type of magnesium is right for you. It will definitely help the pain

@ayanap8396 8 ай бұрын

@@donatello9482 I am! I didn’t know there’s diff types so I will check that out. Thanks!

@el-yerba-buena9678 9 ай бұрын

Imagine obliterating your chin with the kettle bell while swingin it

@ThatsPrettyFunnyMan 9 ай бұрын

I think you just called someone out.

@OmnipotentSaiyan 9 ай бұрын

"Imagine using a kettle bell..." - Every Gym Bro

@pinkysinghmar5430 9 ай бұрын

@@OmnipotentSaiyan😂😂

@notundermywatch3163 7 ай бұрын

@@OmnipotentSaiyanhaha 😂

@innexum 5 ай бұрын

Just dont do that and you will be ok

@chestnutters9504 6 ай бұрын

Just tried these for the first time and my lower back is TIGHT the next morning, thanks for the cues bro!

@riverseva 6 ай бұрын

I cannot believe how often swings are done incorrectly. The towel tip is great!

@agoniaXdunya 8 ай бұрын

“Relax into Stretching” was my introduction to Tsatouline

@dolphinboi-playmonsterranc9668 9 ай бұрын

Can you do the skeleton with the exploding back thing in your next short? Even if it's unrelated, it makes me laugh.

@Theonegamefreak 8 ай бұрын

What are you talking about

@mushroommunky427 8 ай бұрын

@@Theonegamefreakyou don't watch enough squatuniversity if you've never seen the skeleton with the exploding back before It's an animation for back pain caused by spinal movement under load!😅😂

@TheAnonfan 18 күн бұрын

Omg the towel tips was a game changer!

@3GOTCHA 9 ай бұрын

Thanks for the tip! Now i just need to muster up the courage to do that towel thing at the gym😂

@Mindfultranslations 2 ай бұрын

Dude you’re amazing 🤩

@alesspot3816 8 ай бұрын

This reminds me of morning glory’s. Form is everything, Looking forward to this one!

@billyjoe4350 9 ай бұрын

How come no body comments about your choice of music you add in your videos, i really love it ,i hope more people noticed that too

@atomsk_arson 9 ай бұрын

Dolla Dolla Bill Yall

@flor.7797 9 ай бұрын

Because it’s perfect 😂

@OfficialJPryde 9 ай бұрын

That’s not his choice of music, it’s the original uploaded who posts and he clips the video

@matty7758 9 ай бұрын

Gang Starr

@paweluko 8 ай бұрын

I did the swing as per recommendation of SU as a warm up for a deadlift session. Can't really fathom how, but I hurt my knee!

@fred4800 3 ай бұрын

bro got sean white as a client and thought we wouldnt notice

@rosariovella7415 9 ай бұрын

hey completely unrelated, but I couldn't find any videos about weight training with scoliosis. Alot of sources discourages to do a lot of exercises like lunges squats deadlifts or even hamstring curls. therefore I wanted to ask here for some options on this topic. Are there exercises to help with this issues, or generally to prevent injuries and lessen pain ?

@doubledowell 9 ай бұрын

kzfaq.info/get/bejne/Y6pjq7efx7W2iqc.htmlsi=rZ96HCGIYQwQDreR at 5:42 Dr. Stuart McGill starts talking about this, but the whole episode is pretty interesting. His big 3 exercises are where I would suggest starting.

@williamalvarado1419 9 ай бұрын

Look for muscle imbalances first. Usually, people with scoliosis will have compensations due to the curvature of the spine and the muscles/ligaments & tendons that attach to your spine. So if it curves to the right you might notice a tight lat on the right side and a over stretched lat on the left side, so work on single arm pull movements on your left side more than the right.

@williamalvarado1419 9 ай бұрын

For example: I have a muscle imbalance and several muscle compensations in my legs and hips due to a leg length discrepancy. So my right hamstring is constantly over worked and tight, causing pain in my hip (also causing other muscles that control my gait and hip to over compensate). My left leg/hip never have pain but is significantly weaker than my right side. So in order to balance things out I do a ton of single leg balancing movements on my left leg and a ton of single leg deadlifts on my left leg. Since I have been doing this the pain in my low back and hip have decreased significantly

@rosariovella7415 9 ай бұрын

Okay thank you alot ! I'll look into this how to properly test for imbalance to maybe assess more precisely the issues, for given movement. Thanks!

@silverhiver 9 ай бұрын

Functional patterns - they love to shit on traditional weightlifting but you could defo steal some good moves and advise from them

@Under-Kaoz 3 ай бұрын

Pavel Tsatsoulline(hope I spelled it correctly) has awesome videos! He was Russian Spetznaz who came to the U.S. His videos are the best for kettlebells, and unintentionally hilarious as well.

@thekickingwolf5115 7 ай бұрын

I love your videos! 🙏

@charlottecallaghan8868 7 ай бұрын

Thank you! The towel trick will be really useful with clients

@blackhorserodeo5857 9 ай бұрын

Aye yo wtf going on? I’ve never been this confused

@Slayer-33 8 ай бұрын

Lmfao

@benjaminbradley780 8 ай бұрын

If in doubt, rub one out

@benjaminbradley780 8 ай бұрын

Also, in the first part where there's the lady, it helps to change '... come up to your swing with control' to '... come up to swing with your cameltoe' Hope this helps

@Jews_C0ntr0l_daa__worldd 7 ай бұрын

🏳️‍🌈🏳️‍🌈

@Wicked_RotF30 5 ай бұрын

First clip is perfection. Anybody know who she is?

@supersaiyan_deku 9 ай бұрын

Omg I’m happy to see Kelly

@CaptTrylaScott 8 ай бұрын

The locking of the knees looks frightening 😮

@carriyoga 8 ай бұрын

🌿😳 I was thinking the same thing… my orthopedic & trainer say never lock the knees…you’ll grind down to bone on bone. ???

@motherlove8366 8 ай бұрын

The locked knees are never weight bearing

@Dangerous_Nerd 4 ай бұрын

"Locked" is the wrong word. A proper swing has you extending to a normal standing position, rather than hyper-extending your knees. Practicing the "vertical plank" keep you in the right groove. This is one of the most gentle movement for the knee joints around!

@CoachDeeFree 8 ай бұрын

KB SWINGS…my favorite movement ❤ Russian or American…no discrimination 😊

@GeoffKuffner-dg5nl 4 ай бұрын

Notice Pavel’s rib cage- much more centered, free and stacked than the others who tend to overly anterior tilt

@oOassassinOFyouthOo 8 ай бұрын

Towel trick seems like a good tip. Gonna give that a try.

@QuintinMassey 9 ай бұрын

Never knew about the towel trick. Cool. Kettle Bells fo’ life baby 💪✌️

@audiewalters8275 9 ай бұрын

The only meaningful difference between the two techniques in this person's video is how far forward her knees travel and how far she's allowing the Kbell to swing. I have no idea what they are on about with the "don't hump the air" comment. I swear some of these influencers out here just saying whatever random words they can to seem like they have a clue what's going on. Both are fine, lean over as much as you want, you're just shifting the emphasis more or less onto the posterior chain.

@Calalilyuf 8 ай бұрын

It seems like the knees lock almost violently too… is that correct?

@pretoriaafro5074 8 ай бұрын

These vids are top.of the line informational, Thanks

@usbsol 7 ай бұрын

The squat swing... A swing is a hip hinge... So minimal bend at knees 🦵 Cheers

@jeannedigennaro6484 4 ай бұрын

Great advice.

@MWH12085 9 ай бұрын

If you're not sure about the proper kettlebell technique, Pavel is the best source

@redred333 6 ай бұрын

the weightlessness of the weight at the apex of the motion is a helpful queue for me as long as I make sure I'm using my cheeks to get it up there.

@Buggyandthebartoclub 4 ай бұрын

Love your videos thanks for sharing

@lariztheshiz 8 ай бұрын

Thanks for the tips! I’m inquiring about the locking of the knees, especially with the word “violent” being thrown around, this doesn’t look too good for our knees. Any thoughts? @squatuniversity

@yesindeed222 2 ай бұрын

My lower back hurts just watching this!

@brycethoreson9216 9 ай бұрын

Does anyone see a difference between her first example and the second?

@user-jz2bm4wz1g 9 ай бұрын

I can't see the difference with her before and after 😭 can someone point it out

@metafive1 9 ай бұрын

❌ she’s lifting the KB with her arms ✅ she’s swinging the KB under her body and driving forward with her hips

@DreamTerrorist 9 ай бұрын

do you have eyes

@user-V711 9 ай бұрын

what that a girl?

@usefulnuisance7108 9 ай бұрын

Just how she started i think. Idk, personally I don't think I care how amazing of an exercise this might be; its ALL air-humping.

@CyberPolice9 9 ай бұрын

Modern age problems when we have to guess whether someone is a male or female 😂

@mr_knowitall 3 ай бұрын

I'm icing my lower back as I watch this. These mess my back up every time I try them

@verlyncraig 8 ай бұрын

Pavel's vids are the only necessary source to learn this technical style of training.

@chocolatecosmos1424 4 ай бұрын

Good job giving props to the OG KB master Pavel.

@marisaperez3882 5 ай бұрын

What muscles does this exercise target ? I’ve been wanting to try it but I wanna know what I’m targeting first before trying it fr

@coutureleotards 5 ай бұрын

I have Pavels book from like 2002 😂 I'm so glad we have YT cause now I'm allergic to household dust and had to sell all my books 😔. I found them all on audible and kindle though. Well most of them

@UndergroundRap4eva 9 ай бұрын

CASH RULES!!!

@3th4n_ol26 9 ай бұрын

C.R.E.A.M, get the money, dollar dollar bills, yall!

@mortenx9781 9 ай бұрын

Thanks really felt lost the first time i did it

@kellyprice3720 8 ай бұрын

Can kettle bell swings be a safe exercise for someone with stage 1 spondylolisthesis?

@psyc0p0mp 8 ай бұрын

Bro's got on them cardio bunny shorts....

@yingghit97 9 ай бұрын

I'm scared someone is gonna smash their kneecaps while attempting this with a tow

@annas5303 9 ай бұрын

You only use the towel when learning it, and you start with a low weight, like 8 kg and do not just swing it everywhere. KB is always at your armslenght and you always swing towards a wall. If you are not sure how to learn it yourself, find an instuctor or a class that will help you at least at the beginning (stronfirst certification coaches are great). If you have bad foundations, you can really hurt yourself down the line. Low weights will give you a lot of slack, but do it with heavy weight enough times and your back and hips will suffer... this goes for TGU also. It applies to all exercises of course, but flying or falling 20, 30+ kg piece of iron can literally kill you or someone else (or seriously maim).

@jaquirox6579 8 ай бұрын

I was just thinking about this last week at the gym, as I watched 2/3 the class swinging their KB like it was literally supposed to be “swinging”!! I’m really comfortable on my KB swings, and can go quite heavy easily, but seriously only because I’m doing it correctly. With the quad engagement and quad snap at the top. The KB always has a top mid air weightlessness point, and the entire movement is so easy this way! But I watch super fit lifters struggle on this one, as they LITERALLY cradle swing their KB!!! Don’t literally swing it guys!!

@DieAussenseiterFan07 8 ай бұрын

What are kettlebell swings for?

@rebelmind654 8 ай бұрын

This channel is a one stop shop for cake and bomb health tips 🔥

@shawnjackson2307 8 ай бұрын

Great song

@Mikejames1080 9 ай бұрын

You've only gone and done it again. Thanks! 👍

@diago951 2 ай бұрын

You got a like for the music. Konichiwaaaaa ............

@epifaniorosas9574 9 ай бұрын

Thank you so much

@EnriqueMaxx 8 ай бұрын

Man I wish. My hips and back hurt just watching this. I'm not ready for kettle ball swings yet 😂

@TheSteadyGrounds 4 ай бұрын

The good ol' days Captain "C.R.E.A.M"

@MrKernkraft4000 2 ай бұрын

*launches kettlebell across room when attempting with towel

@sabdullah8076 Ай бұрын

I've been popping up and leaning back when I do. I've totally hurt my lower back doing this.. I'll be trying this immediately

@11flimflam 5 ай бұрын

Great exercise been doing it for years. Lately they have been giving me hemorrhoid issues for some reason

@antonio_carvalho 8 ай бұрын

That knee locking hurts just by seeing it

@celiapolman5618 8 ай бұрын

Shouldn’t be locking… more like a lengthening? Not saying they did that one way or the other in the video, but in practice definitely shouldn’t lock back! Idk, I have hyper extended knees so there’s maybe a more obvious difference for me personally performing it, but definitely you should have the front of your knees engaged and pulling up with the quads rather than relaxed and locking back.

@superkamidende5640 6 ай бұрын

Reading this comic put me in shock for a week lol. I always thought wolverine was an asshole but after reading this i completely understand why.

@busmansam4491 9 ай бұрын

I hate to say it but any excercise thats very easy to mess up i find not worth doing but i think i like workouts to be mindless

@GarthaFenryka 4 ай бұрын

I was once told to just stand up explosivly from a hinge and don't think about the word 'swing' at all

@someguyusa 4 ай бұрын

The first two examples are still "air humping" because that's essentially the movement lol.

@kingcc8778 9 ай бұрын

What does this work out? I have only been in the gym for a few months, and I'm trying to get my core stronger and open my hips for squats.

@dusting00 8 ай бұрын

Open up your hips by doing primal squat stretches

@transwomenaresexistmen 8 ай бұрын

Looks like a future TWAAAAANZ

@DaComebakKid 8 ай бұрын

CASH RULES EVERYTHING AROUND ME....CREAM GET MONEY DOLLA DOLLA BILL YA!!

@39FORTYWATER 9 ай бұрын

Thanx foe the cream. I am 😭 and 🤯. I am not doing this. I feel like when you are at this level. How much have i don't in life. Because that my friend is good stuff but I do think me and the towel will forever be out of of alignment with my knee caps. I may just to the bell even then🤔

@KettlebellZen 4 ай бұрын

Either way is totally cool

@tonytwonukes7272 6 ай бұрын

That's a woman, her name is Kelly Matthews. She's a personal trainer on the Ladder App.

@Wicked_RotF30 5 ай бұрын

She's beautiful

@frankfromupstateny3796 8 ай бұрын

Can't do this "with great form with" post knee surgeries; especially. With post miniscus

@MozkarLozada 8 ай бұрын

Beautiful

@brialeah7351 8 ай бұрын

Swings are hard!!

@clublulu399 9 ай бұрын

That song is a spin off from the song CREAM. WU TANG CLAN AINT NUTN TO FUK WITH!!

@vicariousjohnson9823 6 ай бұрын

Orthopedic surgeons everywhere salivating at the future of unlimited low back work.

@triniboy05 3 ай бұрын

I don’t have time for good technique, I have a PR to hit for the WOD.

@Alienxmilk 7 ай бұрын

DAMNNNNN Her body is perfect. Im determined

@LadyAnuB 6 ай бұрын

So this is the video to watch before you do the Kasarda Drill

@franzvega5281 7 ай бұрын

Dollar, dollar bill, y'all!

@Fran-or3lt 2 ай бұрын

Wow! Ive been doing it wrong all this time! Ive been swinging a boiling kettle of water…couldnt underatand why i got third degree burns on my shins. Need to keep em vertical