"Get good at a limited number of things." Best advice I've heard for fitness and for life.

Mark, I've literally been binge watching your nerd math for KB. But you saying "getting good at a limited number of things " hit home and is absolutely key for success. Thanks

Very much like the kettlebells you teach, this channel is one of the more underrated channels on YT! Deserves a MUCH bigger audience! Keep up the excellent work, Mark!

Hi Mark, from the UK. I'm 73 years old and have been following your techniques and routines for a short while now, and they are great, thanks very much. I was diagnosed with type 2 diabetes a while ago, and needed to lose weight, your advice has been invaluable, so far, with you and a decent diet. have lost 22 pounds in the last 2 months and am feeling fitter and healthier than I have for a long. long time. Keep up the good work, please. (I'm only using a 16 kg bell, but that is sufficient for now)

'Muscley Confusey' needs to be a t-shirt.

I love this and have been using this method not only for kettlebells but also Bulgarian bag spins, arm throws etc.. My strength has increased and at 59 years I’m happy so thank you Mark.

Hey Mark, great video. One engineer to another, this is a brilliant way of quantifying workout objectives for the (reasonably) mathematically minded. (Bonus points for no Fourier transforms...) I've been using your videos on kettlebells and heavy clubs to explore the whole cross-body stabilisation thing, after decades of traditional weight training and martial arts. Really beneficial at age 56 (never realised how hard kettlebells can be). All the best from (recently burned down) Australia, and thank you sincerely for your excellent posts on these issues. - John Cadogan

Buddy and I decided to do 5,000 swings with 53lb KB for Dec. Started with trying to do 150 swings in 20min. After three weeks and about 3,000 swings I got to 200 swings in 10min on my way to doing 350-400 swings in 25-27min. Starting 2023 with 7,500 swing challenge and then on to Dan Jon's 10,000 swing challenge in February '23. After Feb, will go back and start progression for the other exercises. So simple, yet still so challenging. Everyday activity feels so much easier after 4,000 swings so far. You may not be setting any power lifting records, but you get through your day with little fatigue and a whole lot safer with the developed core. Cheers.

I recently found this channel. It is literally the best information I've found on KZfaq. I've thought about going to 200 swings in my program before, but this settles it. Thanks Man!

This is one of the best videos I've seriously ever watched on KZfaq. Thanks Mark. You're teaching me everything about kettlebell-ing. I really appreciate it.

Thanks for this program. Im coming back from a long convalescence due to a torn supraspinatus on the left shoulder and this has helped me a lot to get back into shape.👍

Your content is some of the best for learning these skills. Thank you for making it public.

Very BEST information. Clearest teaching style I have ever heard. Glad yours was the first channel I checked out. I am so thankful to you.

Such a great explanation - I've never heard anyone else explain kettlebells with way before in term of a routine and work capacity. Really excellent and have recently added back some TGUs and 2-handed KB swings back into my training. Thanks for sharing and looking forward to more great videos.

Love your stuff Mark. Just started this today…Gonna crush it!!!

I love this one. Great wisdom... get good at a limited number of things first. Works for kettlebell. And for my work as a pastor. Thanks for this! 🙏

Always quality. Straight to the point. No Bullshit. It's clear why you are so successful as a coach.

Awesome content Mark, keep it up. As a kettlebell enthusiast, I've learnt loads!

Outstanding information!! Thank you for this. Twenty years of kettlebells have kept this old man in fighting trim.

I started this this week. I do it as foundation of my training, and do few other exercises different every day, but I made this my basic thing. Mark is such a great guy, thanks for everything. His philosophy of training has so much sense, now the hard work is on US. :)

The more you watch Mark either doing nerd things or crushing kb related techniques the more he grows on you. Such a great dude

Brilliant .... as always!

This is awesome explanation! Thanks, Mark!

I don't know the background of Mark, but he totally gives me the math/physics teacher vibe. Explains things very clearly. Awesome channel. I hope the channel grows a lot. I'm just glad I found this channel.

This channel is utterly fantastic. No bs, just straight to the point information… plus the occasional made up phrase.

thank you for all the information! It's very helpful

Wow - I actually understand this. Thank you so much. I’m consuming your videos and purchased two kettlebells in the last two days. I realized mine were way too light.

Great vid. Thanks. In the wake of the Coronavirus pandemic I've bought a 16kg KettleBell to avoid the gym and will be following the guidance in your vids. Keep them coming please. Cheers!

This info was awesome. Thank you!

Wow thanks for the information...simple and to the point

Wish i had known these facts about muscle confusion ten years ago. Thanks.

As kettlebell instructional videos go....this one's awesome. Thanks.

Since out country, South Africa the great, is in lockdown at the moment I can't go to gym so I did a combo of this style of workout with some of the movements from your 6 basic kettlebell movements video yesterday with 2 minute breaks in between using a 12kg kettlebel . Gotta say it was hell. This was great advice

Mark, this was both humbling and enlightening. This is super simple now I have a baseline. Thank you my good man! I have a 30lbs. I have been doing arbitrary workouts. Nerd math is dope and now I'm on a mission to Studville!💪🏿👊🏿

Excellent lesson! Good point.

Not “sexy” as you said but a must watch! Makes a lot of sense and great info. Thanks again!

i like this video a lot, i had thought of this work capacity chart before when DLing regular bar, but hadn't stopped to think on swings funny how one forgets awhat we already know

This is very useful. Thank you!

Excellent content Mark

Def very cool video. Looked into doing swings more. Glad I searched

Very simple and basic standard to beginner or expert to utilize such an impacting and effective format.... Apparently 12 ppl have just went into Mental Confusion with topnotch straight forward priceless and timeless information

Thank you.... excellent.

Wow, I have not thought about it like that before. I’ve been constantly looking for different workouts for variety (“muscle confusion “) when what I should be doing is mastering the essentials. A real lightbulb moment! Thanks

As a former math teacher I love collecting data from my workouts and this is a fantastic way to look at it. I fully appreciate you having videos to go over math. Keep up the great work.

thank you wildman

Brilliant arguments.

Awesome trainingadvice!

Very informative n totally make sense....thank you

Wow! On the strength of that video I am about hit the subscribe button - broke everything down and then fixed it in 10 minutes!

Dude, you just set my plan for the next month, preesh!

Best shirt ever! Thanks for the video!

excellent point !!!

Mark, been really enjoying the info you put out. I’m very grateful! Would you be able to put this into a week or month or 3 months of a program? How long does it take to go from 10 swings at 16k to 20 swings at 32k? Also, can you do more than one exercise at a time? For example, Monday would be swings, cWednesday clean and presses, Friday get-ups?? Thanks man, I appreciate it. Again, love your content!

Great content! Just a few questions, though. 1. How would the "nerd math" work for TGU? I'm guessing 10 to 20 reps per minute is quite impossible for this exercise. What should the starting point be? What should the target rep be before getting a heavier weight? I also remember that in a previous video about TGU you said that normally beginners do 1 rep per side at a time. So, how would that affect the programming fo TGU? Would you do say 3 reps each side (1 rep at a time per side) in under a minute? 2. Once you get to 20 reps in under a minute, do you directly move to a heavier weight and start over at 10 reps per minute? Or would you then move to 10 minutes straight of the exercise with the same weight and when that becomes manageable you then get a heavier weight? 3. For cleans and presses and snatches, 5 minutes straight in one side and then the other? Or alternating sides each minute? Love the channel, keep it up!

Great talk Mark very well explained I'm 66 years of age and I have been doing Kettlebells on and off for some time, due to bursitis in my left shoulder which was not caused by Kettlebells I am now sticking to the one exercise so that I can rehab that shoulder, the one exercise is the double handed kettlebell swing which I vary in weight, the first program is 12 minutes x 20 (24kg) i.e 240 swings and then for variety I do 12 minutes x 10-15 reps with a 32 kg kettlebell plus I am experimenting with blood restriction training while doing the swings, I have only been doing blood restriction training over the last couple of weeks but so far all good.

Hi Mark, do you have break down videos of the big 6 KB exercises you talk of? I have seen others do this, but I really like your style and the way you present your information. When I get time I will peruse your channel more completely. 👍👍

Great video! I have (very) recently been introduced to the idea of kettlebells, and I find them fascinating! They are heavy, and as you put it in other videos, 'functional', with a lot of carry-over to routinen day-to-day activities/movements, as opposed to the BB/DB rel. exercises which are mainly strength training. And yes, one can do either/all for conditioning. But the kettlebells are so economical & take so little space, and for an Average Joe like myself who just wants to stay fit, active & healthy, they seem to be the most efficient & economical way to train! I have 2 queries: 1) I am 42 yrs old; 176cm; 80kg (~20-22% body fat), and have a mostly desk job. Used to be into sports (recreationally) when younger, but haven't been so for a looooong time now. Do you think kettlebell training alone (in conjunction with proper diet, of course) would help me do a 'body recomp'? I'd like to reach 75kg with ~15% body fat. How long do you think it would take, realistically? I can devote up to an hour or so of training, 2-4 times a week, 2) You have great video tutorials for beginners like myself! Could you include an in depth tutorial of "The Turkish Get-up" please? I'd like to learn that. Safely! I really liked your video of the Deck Squat. Great form tips on how to perform that safely! Safety is my main issue at this age -- one injury & I am out for weeks... Hope to hear from you. Cheers & thanks! Keep up the GREAT work!

As always' great presentation ' doabĺe info. Thanks. 71 yr old in Thailand fores

Very nice explanation..

I was thinking about doing Dumbbell ground to overhead or clean and press with relatively lightweight for 10 sets of 5 every day. Rest 1 to 2 minutes between every set. On a weekly or a biweekly basis increase reps per sets performed daily by 5 reps until you reach 20 reps. When you reach 20 reps, increase weight of each Dumbbell used by 5 pounds ( 10 pound total increase) and go back down to 5 reps per set. Repeat process until you get big and strong and fit. Nutrition, hydration, rest, supplementation, and vitamins matter also

This was AWESOME! DEDICATING MYSELF TO THIS "TEN MIN GEM". VERY HUMBLING AND I.WAS CONSIDERING UPPING MY BELL FROM MY 30LBS TO 50...NO I HAVE TO SEE IF I CAN COMPLETE THIS. AND I WILL MASTER IT. DAMN IM STOKED HAD MY BLACK COFFEE...AND AWAY I GO SWINGIN'👊🏿👊🏿👊🏿💪🏿💪🏿

LOL these are the kind of videos I enjoy the most

Hi Mark, loving the videos. How would you work this math into heavy vs light days? Would you essentially progress the light days, then say do 50% less of work capacity for the heavy days, with high set low rep? I've got 16/20/24 kg currently. Looking forward to your next program video, cheers!

Great videos, super helpful. I work on a ship and have been wanting to get into just using kettlebells as time and space are hard to find. With this methodology, do you have any recommendations for a basic workout program using just the six key movements?

“Muscly confusing” it gets me every time I watch this 😂

That was an awesome explanation. You Rock, Mr.Wildman.

That motto holds true for any skill including musicians .

You've taken the confusion out of muscle confusion and how to get foundationally strong.

3:00 to 6:00 is probably the maximum amount of clarity a human being can withstand.

Such a good video. Started out confused and angry and by the end I'm clicking thumbs up and subscribing haha

These videos are so great - please keep them coming!

I’ve been doing a weekly workout by another KZfaqr because it’s timed to music. And I’ve never seen such a change in my physique. It’s the only thing I’ve changed in my workouts It’s a 30 minute kettlebell workout, different exercises (30 seconds) superset with alternating arm kettlebell swings (30 seconds) then 30 seconds rest. There are 20 exercises. I’ve counted that I do 18 alternated arm swings in one 30 seconds period. So for the 30 minutes I move 18 swings x 20 sets with 20kg = 7200kg (15840lbs) just in the swings Christ! No wonder why my physique has changed! Thanks for the math lesson!

Excellent core concepts! Definitely agree you should be able to measure progression to have progressive overload! Love your informational videos. I'm new to KBs and really excited about the ballistics and core benefits they can provide. Maybe wrong tool for the job but are KBs recommended for use in straight-up strength training? Seems all the workouts I see for KB and the sport in general emphasize exercises in the hypertrophic/endurance rep range. ie. I would like to use them in my functional strength routines for my off-the-bike work. I get enough endurance/aerobics from long endurance rides and want to maximize my time commitment in the gym to only muscular force and neuromuscular adaptations.

Dude, I don't know what exactly You are doing, but.. I just keep coming back for Your insights and advice and apply them right back - in a middle of a video, often::) - with my kettlebell practice. There are TONS of other kettlebell "how to" videos up there, but NONE of them "stuck" with me. Thanks, Mark. A ton. Appreciated. P.S. Just did 130 swings with 24kg kettlebell in 9min. 38sec. - 3120kg, so actually, three tons. Thanks three tons, Mark. :)

Thank's for the the video and the math... What would be a nice progression from 10reps every 30sec to, what's explained in the vid, 20reps on the minute?

lol I'm more curious about the "Be Pretty" on the board to the right

Thanks for the judo shoht out! Wooo!

Hey Mark, your channel is a gem. Thank you for all that you do. I just got back to training this week after a year of injury. Got a 16kg kettlebell as a gift -- for which I'm really grateful, cause workout equipments are hard to come by at all during this time. One question: For swings, how long is the ideal rest time? Thanks in advance!

Oh and peace from the uk 🇬🇧!!!

hey mark great vid, super helpful land straightforward. one question, do we do this 10 minutes daily, or 5 days per week at max? cus that's what i'm planning to do so, appreciate the response. peace

Genius!!!

In the first nerd videos your advocating two days one day off, two days on two days off with maybe a snatch day in there. Thoughts about every single day? Or too much? Also, what about mixing in your sport of choice. I'm at best mediocre boxer and like to get 2-3 30 to 40 minute sessions a week in. Thanks Mark!

So I can see how this could make programming for the ballistic lifts (swings, cleans, snatches) easier. But what about the “grinds” (TGU, side press, etc)? Same programming or not? Also, how often? 3x a week adequate? Or should you be trying to up the numbers?

Do you recommend doing squats for someone who has Crepitus in their knee? I’m trying to come up with an alternative to avoid further damage.

"...But what I do have are a very particular set of skills, skills I have acquired over a very long career. Skills that make me a nightmare for people like you." Liam Neeson(Taken). Love this vid Mark! well presented. Terrible camera focus tho.

Just got hooked on your videos and thank you for the amazing content. For this example, with swings, is it 10 total swings in one minute (5 swings per arm) or is it 20 total swings in one minute (10 per arm)? Thank you!

Great points, keep it simple and hey, who doesn't have just 10 x minutes a day to thrash themselves!

Great video. My kettlebell should be here this week, so I'll be watching all your videos very closely :)

I really like you content man. I would love to show us a simple program to train the 6 exercises in the week. Also I see a difference between you and Pavel because Pavel always say you should really rest after you do a set but you suggest this 1 set per minute idea. Can you explain why you prefer this?

This is all great info. But still some confusion. What is the trade off physiologically of progressing at higher vs. lower intensity, and for higher/lower session density? Shorter rests with less weight vs. more rests with heavier? Let’s even say the WC is approx same....long term what is the effect on body? Best to Mix up weights through the week, periodize over cycles, strive for faster moves with lower weight or fight with heavier bells....too many options, could use some guidelines. Thanks.

Very helpful video thanks. How long do you expect the progression to take from each weight? Should the average male be going to the next weight in 4 week? 2 months? Thanks.

If you were going to do one of the RKC 6 per day following this 10 min protocol, how would you arrange them?

Love the answer in the title!! Haha 😂

Genius.

I am a fat man, started your 6 basic kettle bells movements and I am going to stick to them for good probably as they make me sweat like crazy. Just technical side note, maybe turn off your cameras auto focus

more nerd math please

I love your page and content. Is there any data on calorie burn for kettlebell swings? I know it depends on a person's weight, size etc, but I'm finding contradicting info regarding how many calories are burned in a kettlebell swing workout....thanks!!

Hey Mark, what do you think about the Simple and Sinister training routine by Pavel? Thanks

Mark, how does this work with the heavy/light concept? How quick do you progress? Do you run 2 different programs for the different weights, or do you either do this type of program OR a heavy/light (low/high volume) program?

It's probably emotionally healthier to first get good at a limited number of things than feel down on yourself for being mediocre at most things. Since I am mediocre at most things I am extremely excited to abandon that path and start doing a limited number of things. Thanks Wildman. Have any producers contacted you? You should have a reality TV show because you are compelling and have many elements around you that would make for a good TV show. Like jokes, swords, celebrities, hot women and a dog.