exactly in the same situation, this channel has my heart

Same here, he illustrates it so beautifully

same, those damn illustrations are just a pleasure to watch

I am from India and working out for over a decade, bodyweight, some boxing, 10 kg dumbbells and 30 kg barbell. Never lifted heavy. Fairly solid build around 75 kg. What would be the best starting weight for me, 12 or 16. I have read many comments that 16 is too heavy for a beginner even though most experts suggest it.

​@@mage1086 16 kg

Lol, your not the only one.

I just bought a kettlebell last week, tried it for the first time two days ago. I'm 66 years old, and I sit all day at my job, so I'm completely out of shape. Even so, I was shocked that my first 20 swing reps winded me. After my second try today,I was less winded, and my lower back is already feeling more limber. I'm going to work up to doing 100 reps a day, plus of course other kettlebell exercises.

@tombiggs4687 The Martial Arts Kettlebell Solution is a good book of exercises from an experienced instructor

​@@tombiggs4687 what weight are you using?

@@tombiggs4687 100 in sets of 5 and 20 reps as you build stamina you can do more, and add more weight once you get stronger.

Glad to hear how well they've done for you, my experience was much the same. Made me feel strong in ways that transferred to my daily life so much better than barbell lifting. I'm always shocked when swings get hate from people, I just assume they haven't seriously tried it most the time. Thanks for posting your experience!

@@moversodyssey it’s hard to sell kettebells to people as the shape is just too alien. It didn’t help that the early manuals were dauntingly scientific, especially for non-native english speakers like me. I am one of those who said f*ck it and brought one home. I soldiered through the little bumps and bruises and now I am here preaching like John the Baptist about this new awesome fitness tool. Everything about it translates to athletic and real life movements. It’s great for recovery. It is tiny and compact. It’s easy on the joints. You can buy one and it will outlive you. It’s one of the best fitness investments you will make.

Are you sure about this benefiting hanging from the bar time? I never thought about doing something else to increase grip strength. I don't do gym, but I do have ancient 32kg kettlebell at home. The handle is kinda narrow for 2 hands and rounded. My goal was always lifting it overhead with 1 hand and I finally did, but that it is way more dangerous, so I don't even try anymore. Don't want to kill my shoulders for nothing.

@@V-ns7iy doing kettlebells worked for me to increase my grip strength and endurance. You may have to look somewhere else if it does not work for you. I advise that you find a smaller kettlebell at around 16kg and with a wider grip. The competition type kettlebells should be enough to fit most hand sizes.

@@V-ns7iy Kettlebell swings are great for increasing grip strength, especially if you do one handed swings. Kettlebell cleans and snatches are the same way, always leave my hands and forearms burning. 32kg is pretty heavy though, I would definitely go with a lighter weight if your going to do one handed swings. Though I've seen some people do two handed swings with that weight, usually they are larger people though. Anyway, best of luck

🔥

What weight did you start with, as I have the same issue, especially at 55, one has to take care of the body. Thanks for pointing it out

@@moosa9850 I’m glad I can help! When I first started I used what was at my gym, so I think I started with a 20lb to get a feel for it, (never used a kettlebell before) and then used the 30lb for a week or two and then I left my gym because I wanted to workout at home. I bought a 40lb off Amazon, which is heavier than a 35lb they recommend men start out with, but I wanted to go slightly heavier to save money in case I needed to move up in weight. So when I moved to the 40lb I took it easy and was super careful about my form. I’ve done traditional weight exercises for years so I know how to keep my back straight when moving weight. I think the most important thing is to listen to your body. At first I was just doing 20 swings with the 40lb and calling it a day. One day I went too hard and had to take a week off cuz my back felt irritated. Also there were days after my workout where my back felt irritated when I’d bend down to pick something up, and it definitely felt like I was playing with fire but I kept proceeding with caution. I think it was just that my lower back muscles were not used to being worked at all because traditional exercises like bench press, pull-up etc don’t work the lower back. I hope that helps!

@@moosa9850 I'd advice you to start with an 8 kg (appr. 18 pounds) kettlebell. This is a light weight which will allow you to learn the exercise technique correctly. After some time, you will be able to increase the weight of the kettlebell.

Exact same! I had pain for almost 5 years and now it's completely gone

That’s part of the challenge

I used to think the same thing before starting kettlebell but after doing 2 sessions of kettlebell swings now I realised that you can't hit your nuts area with that

Best practice

If you did, you would be a good opera singer at least.

Good thing I'm not hung like a bear

Good looks I was looking for a time stamp

Thank you for the time stamp bro

This is something I see all the time. A lot of people don't realize just how rehabilitative this exercise can be.

@@moversodyssey they really saved me. I tell everyone I know with back issues.

That country strength is usually a lot of strength-endurance mixed with a healthy amount of explosiveness. Explosiveness gets respect but most people still have no idea how much strength-endurance actually translates into real world strength and athletic ability.

​@@moversodysseyHey man i am a great admirer of the chanel , the graffics + content are just gold. I have trained around a year strenght and little bit of explosiveness. Now i want to periodize and try strenght + plyometrics/balistic excersise or strenght + endurance. What are your thoughts of the endurance part of the equasion?

@@user-zz7tk4yr4d Glad your enjoying the channel! The great thing about kettlebells in particular (although there are other ways to do this as well), is that you can train strength, strength-endurance, power and power-endurance all at the same time. At least with the 3 primary ballistic kettlebell movements, the swing, the clean and the snatch. Both plyometrics and ballistics can be done at high intensity levels which is great for developing max starting strength (plyometrics) and max follow through strength (ballistics), but this does take a high neurological and muscular toll on the body. Because of this the higher intensity plyos and ballistic movements are often focused into different training periods. For instance you might do 6-8 weeks of high box jumps, then for the next 6-8 weeks lower the intensity and amount of box jumps into a maintenance routine and add in high intensity ballistics. Building power-endurance and strength-endurance first is often a great foundation. It will condition your body to be more resilient to higher intensity power training later on. Plus, in my experience, 60-70% of the power gains can be made from power-endurance training in the first place. The other 30-40% can be achieved with just a few high intensity additions later on. It seems to be a safer route to power development and also tends to make you more injury resistant, as the endurance you develop conditions the body to keep good form well into fatigue. Sorry that was so long, hope it helps.

sounds like a loooot of work

I couldn't agree more. I feel most of it's haters have never given the exercise a genuine try. It can be hard to understand the swing when you come from traditional lifting where it's all about adding more weight I suppose.

​@@moversodyssey Agreed. The KB Swing doesn't have the allure of "bigger numbers." But man, is produces life altering benefits.

Love it. Any other exercise you recommend to complement swings? Pull-up, push-ups, KB press?

@@phaphiqIf you're looking to get muscular - Swings hits most of the backside from lower back down, so pull ups will take care of upper back. Alternate pull ups and chin ups to hit different muscles and chin ups will hit your biceps too. Add push ups for triceps and chest, pike push ups for shoulders. Bodyweight squats for quads. Only other thing you need would be some cardio, and really, the KB swings will probably take care of that. For overall health - Just stick with the swings, add some resistance bands and extra cardio. Walk up and down stairs, carry your kettlebell in one hand and switch hands every few flights of steps. Most people don't get enough cardio. Go swimming, bicycling, brisk walk. Depends on your fitness level. Get one of those cheap bluetooth HR chest monitors and learn what your heartrate should be and keep it there for at least 20minutes. I just get on the assault bike and watch TV. Buy some resistance bands, Bodylastics are good, you can get a lot done with them (you'll get toned and athletic looking but probably not swole). This is just general advice, obviously I don't know your current condition or what your goals are. Start slow, you might be able to do 100 bodyweight squats on your first day but your legs will be hurting for the next week. Better to do less and see how you feel the next day, and if OK, do more next time.

Crossfitters do the American style swing, where the weight is lifted over the head. Some people like this, but personally I think its terrible for the shoulders and takes the focus away from the most beneficial part of the lift. Hard style swings are the best option for most people in my opinion.

@@moversodyssey i think it has different benefit if you do it like a throw, what i mean like strong man thrown overhead.

Crossfit some time bad some time good, learnt what good from them better than all hate man !

​@@everythingcanwork5215the problem is it's not a throw. The Crossfit swing has them move it overhead, arrest the motion, then push it back down. It's hell on the shoulders, and the extra force on the backswing probably doesn't help with back health either. I think they should switch to snatches.

Dude, crossfit implements some great exercises, some would say some of the greatest. I mean, Olympic lifts? Extremely athletic and great for building muscle. Crossfit gets a lot of hate for crappy programming (which results in high injury rates) and butterfly/kip pull-ups. I'm no lover of crossfit, but I do recognize that some of the exercises they do are some of the best and most functional/athletic. I can't talk about their kettlebell swing style because I've never seen it, but if you learn how to do a lot of their exercise selection properly, you'll definitely see some impressive strength and aesthetics (as long as you program properly, of course).

Seems like your staying young, I've got a similar goal so I love hearing the training experiences of anyone older than me. I see this so often now, you can find a 65 year old in a walker and a 75 year old still doing high intensity cardio and pull ups. Hope the kettlebell treats you right, let me know how it goes.

@@moversodyssey Did them as part of my warm up today and again at the end of my workout. Who know I'd be winded at doing just 30 swings? I did 3 sets of 30 before and after. High intensity and now KB have helped even to where I spend a 1/2hr less in the gym everyday.

@@moversodyssey It's been over a month since being introduced to kettlebells. I now have my own for use at home. I have told so many people at the gym to give them a try. I have to admit, they are not the most fun exercise in the world but I have definitely seen my strength increase significantly. Wished I had been introduced to them in high school!

@@leefury7 Glad to hear it's going well! If your getting good results but not enjoying the swings, you could progress to cleans, snatches or clean and jerks. They use the swing as a base and build off of it into more complex movement patterns. Might be more fun. I personally really enjoy the kettlebell snatch.

Man I’m not. Doing exercises that cause me to be down from the count for a few days is unbearable. I want to DO THINGS DAMN IT! Including other training. At least when my body is done with initial adaptation it won’t be as bad.

​​​@@titansmashproductions5001thats just being unreasonable and not knowing that what you're doing is bad, this is literally the BIGGEST mistake beginners do, they go all out. People have different levels of physical endurance, one is more fat while sitting 10h/day on keyboard another is fat but is maybe some factory worker who lifts 10-20kg boxes for +8h/day, completely different setups yet both fat and want to get in shape. Do 50% less than what the training program says, feel the burn, feel the stretch, but dont kill yourself over it. You want to build consistency not the maximum performance till falling over exhaustion every single time you train, that shit you can do few months in when you're not dreading the exercises and body is used to more excessive movement. I introduced multiple of my friends to gym life when they were fat, none of them quit because i learned myself the hard way of going with some internet program thats "popular and good" but not adjusted for that person, go slow and get used to it, start training the consistency, learn the discipline and then go hard when your foundations are built to last a lifetime, instead of 3 month "diet and exercise" plan to fall back to unhealthy life because you got burnt out from exhaustion.

@@titansmashproductions5001how you doing? Don’t overdo it at first. Start with 20 swings and work up to 100 if needs be

I just started and I’m already pushing above 100 and I’m still not fatigued just built up sweat

You are not supposed to feel pain though. Fatigue yes, but not pain.

Glad your enjoying the content, and thanks for your comment!

Great to hear! This is a good one, it will make your shoulders feel great.

Omg I miss doing sprints and need to get back into it! Training for intensity in large muscle groups like quads and glutes releases more testosterone, and sprinting really helps get your posture into a great place! A part of that is using the max capacity of your lungs over and over when breathing which requires you to bring your shoulders back, brings up the front muscle wall of your body while engaging the glutes and hams to all fix anterior hip tilt and just so much it's crazy. Makes you feel like the animal humans are haha. And apologies if stuff is redundant after watching the sprint vid. I don't think I've seen it yet.

Thanks for sharing!

What's rolling if you don't mind me asking ?

@@Ok-pt9ocSparring in bjj :)

What about burpees or wind sprints?

​@@NoahCarver-lt6qdeverything is better than none, at this point just pick what you enjoy more. Some things are just more beneficial in one exercise because they're done in a way to activate multiple parts of the body, you can also just add more exercises to do the same, but again the same thing. KB swings are just supreme version of a lot of stuff.

I'm glad these videos are helping out! Sounds like your doing things right if you have a connective tissue disorder. The brain actually makes a map of all the motor neurons in the body, used to be called the homunculus, though I think it may have been renamed some years back. But you build this body map through conscious movement and it helps create graceful, safe and informed movement patterns. Plus I've noticed it makes people feel more alive in general, movement is life and being more connected with it is probably never a bad thing. Anyway, good luck man, hope all goes well for you.

@@moversodyssey definitely agree! Taking Karate and learning how to move and strengthen the body for that has definitely help and reduced a lot of the injuries I was prone to all my life! Kettlebells make a lot of the shoulder exercises easier for me as well. And your kicking post was incredibly beneficial and I'll be adding those to my training regiment as well! Keep doing what you're doing! And thank you for sharing your knowledge!

Glad it was helpful!

It's the "what the hell" effect everyone talks about. I think it's a combo of strength-endurance and fascial sling training that's responsible for much of the effect. Swing training really utilizes a chain of multiple muscles, all connected by fascial chains and it engages adaptations in those chains by rhythmically loading them with elasticity. It's really how strength in the body is used in more natural circumstances, like if you had to explosively hoist a heavy bag of seed onto your shoulders. Your observations are very common to hear, and I've experienced the exact same thing. This is how I always know someone is training kettlebells seriously and with good form, they always end up with a story like this.

I thought that was pretty cool as well.

Get one, or two with different weights. They take up practically no space, you can carry them in your car, if you wish, and you never have to go to the gym again. If you get two, you can do pushups on the handles. This keeps your wrist straight so it doesn't get sore. Keeping them upright adds another dimension to the exercise. Start on your knees and, later, move to your toes.

@@olwill1 thanks. I've been doing fitness for a while now.

Glad to help,!

Interesting, I'm curious in checking them out, what weight kettlebell do you suggest for an already experienced and seasoned weight lifter.

@@nineonine9082 @nineonine9082 Id say anywhere from 30-50lbs. But im also 5' 6", 140lbs. Learn to do swings first, those essentially solidify muscle groups that you may not have worked in the past. Then learn your snatches and cleans, along with goblet squats. Get a routine going, then once those weights become easy and feel "light", either increase reps or buy more weight. If you do it right and consistently, you'll feel and see results within a 2-3 month period. Atleast in my experience.

35lbs (16kg) is probably best to learn on and will be good for EMOMs and high rep workouts. But you'll probably move past that pretty fast, especially if your going for strength and power. but 16kg kettlebells are a great weight to have in the long run anyway, lots of uses.

@@nineonine9082 30-50lbs to start with. Learn your swings, then your snatches and cleans, along with goblet squats. Get a daily routine going, and once 30-50lbs becomes "light", either increase reps or buy more weight. Based on my experience. Im 5' 6" 140lbs for reference. Im not bulky (dont wanna be), and with kettlebells Im able to surprise people with my strength, since most underestimate smaller guys. I love it.

Thank you, I'm glad your enjoying the content.

Glad to hear your enjoying it! If you like the swings you should give the kettlebell snatch a try, it takes a bit to get used to but it feels great once you get the hang of it. Best of luck with your kettlebell journey!

Lol, I dig it.

Glad you enjoyed it, and thank you for liking!

I agree, I wish I had run into them years before I did. Everyone I know who gives kettlebells a try and actually puts real effort into it, seems to see incredible results.

My pleasure!

It's actually a great idea because they are both high intensity cardio and great for muscle building as well, but swings are in a square stance and sprinting utilizes a split stance. That way you get work in both anatomical positions. I would just split the week in half and do one on each side of the week so that you get max recovery. So like a monday/thursday or maybe wednesday/saturday. I would do the emom workout in the video for the swings, it's easy to progress and it will take care of all your glute strengthening as well.

Thank you so much!

Leg? I feel it in my biceps and shoulder

do you personally find it hindering your glute growth? i wanna add it to my workout week but glute/leg growth is #1 to me rn. i would have thought it would help activate the glutes like this video said-that’s tiktok for u ig 😂

@brlala1015 You're doing cleans then, KB swings when done properly are a leg dominant exercise. Edit: I suppose if you're going super heavy you will feel it more in your arms, but as a hip hinge movement glutes are doing most of the work.

@duhneez2068 Oh yes definitely. It is like a hip thrust. It is part of my warm up because it activates the glutes and hammys phenomenally. You have to properly activate the muscle via warm up to optimize the trainings, which is why I think having this as part of my glute activation is contributing to muscle growth. If you add this to your warm up exercises you won't regret it.