I'm a beginner with kettle bells and this was so useful for me, thanks.

@lebestark-official

Жыл бұрын

Glad it was helpful!

Coming from the traditional free weights gym culture it took me a little over a year to realise that the KB provides the opportunity to develop an athletic physique AND a different corresponding state of mind, in which 'progress' is not based on sets/reps to failure but in a combination of timed basic exercises that encompass muscle groups and excludes isolation moves like bicep curls and tricep extentions. I have to admit that I do not miss going 1.5 hours to a gym and much less the sporadic deep back pain of deadlifting beyond my real capacity!

@pantameowmeow.s.1149

2 жыл бұрын

I'm trying to get back more into KB training. I work out at home in my house. We renovated (did it ourselves over two years ago) and now have very low cielings. If I smash a hole or make a dent in the house... I'm dead! I do free weights at home. I'm 58 y.o. and in good shape. It's a hard mindset to stop free weight style training. I go outside and try some swings... I need a mirror. This channel though, has shown me some of the errors I had learned from other KZread KB videos and online articles. Even this video has exercises I've tried.

@stefhirsch6922

2 жыл бұрын

@@pantameowmeow.s.1149 mirrors have their place. That said mirrors are overused in gyms. When we pay attention to what our eyes see we stop paying as much attention to what we feel. Being able to have awareness from the inside out is at least as beneficial as outside in. I’ve been training outside with kettlebells consistently for 13 years and I’ve had solid improvement in my lifts. Kettlebells ARE a free weight as are barbells, dumbbells, sandbags… - which are all valid strength tools. One of the advantages of a barbell is being able to easily lift heavy. I have big kettlebells for going heavy and I make sure that they don’t get neglected.

@SwissCheese112

11 ай бұрын

you dont need to deadlift to develop a strong or wicked back. i stopped deadlifting traditionally years ago. its far too risk an exercise. just do rack deadlifts, way more upper back contraction and focus, no risk of low back injury.

@SwissCheese112

11 ай бұрын

@@pantameowmeow.s.1149 why would you not combine the two. end your training with swings. incorporate turkish get ups into core days etc. its not one or the other because both give you different results.

Thanks to you and Angie for the hard work in educating on the healthy,correct,functional use of kettlebells

I enjoyed this video so much. I had to discontinue KB training for awhile to heal from surgery. But, now I'm able to get back into it and excited to check out more of your channel!

most 👏 bang 👏 for 👏 your 👏 buck! I'll admit that I was sucked into KB flows when I was getting started. But I started to realize that a lot of them didn't feel quite right. Love that you are keepin' it real and giving your audience the most USEFUL information that will help them maximize their training and also help keep people SAFE. What does Dan John always say? "Variety for fun" 💪

All I can say is Thank You! This has kept me from making some costly mistakes….specially with the Russian Twist….even though the weight was extremely light…. I now know “just cause you can doesn’t mean that you should” thanks bruh!

It’s amazing how many high ranking fitness influencers are unaware of the risks associated with these exercises you mentioned in this video. I’m new to kettle bell exercises, so thank you for taking the time to explain and create targeted healthy alternatives 👍😁

@fountainoflifeonenessjesus8034

Жыл бұрын

Amen

the information in this video is very important and valuable. Thanks, Gregory👏👏👏🙌🙌🙌💪💪💪

I love al your videos and reviews of workouts. I am learning so muchos. Thanks. Hugs and kisses from Puerto Rico.

For people who want to exercise with Kettlebell this film is a great collection of precious pieces of advice. I totally agree with all of them. Simply Minimalism.

Awesome, thank you for this, super useful and informative 👍💯

Great video again. Thankfully I don't do any of those exercises! However, I will use heavy bands to do curls with kb's occasionally, either double handed or one handed. They work!

As an anatomy and physiology obsessed student personal trainer who has seen 1000s of dumb exercises, you’ve just saved me hours upon hours of research. Great video. Thankyou

Great info, thanks!

Great vid! Thanks

Thank you. This was just what I was asking for. Now I have a better idea why

Interesting topics. I've learned several of these from a trainer in the past. Some of these, like the heartbeat, were something that we used a light weight with but done at high reps. I can see your point on the dangers of it.

Good stuff. Thanks!

Thank you VERY much. I subscribed immediately. I was using most of these exercises! And the replacements you provided are even easier (except for the Turkish get-up). :) Thanks man keep it up!

@lebestark-official

Жыл бұрын

Welcome aboard!

Thanks, good advice 👊🏻👊🏻

Great info, I practice with a small kettlebell at home and switch to heavier weight at the gym.

Best Kettlebell channel ... deserves more subscribers! Content supreme

Thank you for this video I love kettle but I was in a three car accident less than a year ago and have been unable to do it because of my neck spine and shoulder injuries. I’m also seeing how I am contributing to my pain when I do attempt to work out with my kettle . Lastly, clearly the goblin squat was invented by your mentor Smigel😊

Was für ein besonderer und hilfreicher Channel. Danke ihr seid so gut ❤

@lebestark-official

11 ай бұрын

Das freut uns sehr!

learning a lot, thanks!

Thank you for great informative video! Loads of informative stuff, definitely something to think about

@lebestark-official

2 жыл бұрын

Thanks for sharing brother! We‘ve incorporated some of your exercises (the Hang Row for example) in our program with great success! You‘re an inspiration as well! - Gregory

@PavelKrotovFit

2 жыл бұрын

@@lebestark-official Im very please to hear that you found some use (or inspiration) to your training too. Always happy to share and happy to learn

Cheers Coach!!! All these “shouldn’t do” tips we’ll noticed and a keeper! Namaste 🙏

@lebestark-official

Жыл бұрын

My pleasure!

Really informative video! It actually got me thinking: When you talk about kinetic chains is there any literature you’d recommend that tells us a bit more about how to understand them so that if we choose to implement them we may do so correctly?

Thanks, man! I have a bulging disc in my lower left lumbar, so I was about to try some terrible exercises. Glad I found this!

@lebestark-official

Жыл бұрын

Glad it helped!

Awesome as usual! There are far to many misguided instructual videos out there! Keep up the great work .

The last one, the KB american swing. I saw that video and tried and guess what, my shoulder hated it. It wud make a clicking sound and I immediately ditched it. Thank you!!

This is good stuff. Subscribed.

@lebestark-official

Жыл бұрын

Thanks for subbing!

Really love your wisdom on this one. I'm a 57 yr. young woman kb enthusiast.Thank you.

@lebestark-official

2 жыл бұрын

You are so welcome

Thank you.

Love it, brother! Couldn't agree more with #1 on the list! Dr. McGill opened my eyes years ago to the danger of doing anything that combines spinal flexion in conjunction with rotation. Solid video brother. Keep spitting that TRUTH and leading from the front!

@lebestark-official

2 жыл бұрын

Thanks for sharing brother! Dr. McGill‘s work is revelation for many of us! - Gregory

@angelocarantino4803

Жыл бұрын

Just wanted to say thanks to both of you. Your info on kettlebell form and strong man have been a huge help

I prefer the calisthenic glute bridge with a partner. The weight range is better and the exercise is more enjoyable.

@michaelross1452

2 жыл бұрын

I don't get it.

@Chiburi

2 жыл бұрын

@@michaelross1452 Not everyone gets it.

@cbgbstew4072

Жыл бұрын

LOL

@TheRach919

2 ай бұрын

❤😂 truth !!

So I found this kettlebell crunch, tried doing it, didn't feel right or safe at all. Looked it up, found this video. Safety first when working out for sure. Definitely gonna need to learn turkish get ups and windmills and double down on cleans, snatches. Great video.

One of my favorite things about kettlebells is the tremendous simplicity which they offer. Just a handful of movements, properly executed, target every muscle group in the body. It’s amusing and sometimes a bit vexing how people try to create so many novel movements or adapt kettlebells to movements for which there are other, better tools. If I wanted to do isolation exercises, I’d just go to the gym. I use Kettlebells cause I can cover everything with just some swings, snatches, presses, and windmills.

Great video!

@lebestark-official

2 жыл бұрын

Thank you Artyom! - Gregory

Crossfit for years but want to learn more KB skills, wow i dont know squat! Thank you for sharing!

Thank you very helpful

@lebestark-official

Жыл бұрын

Glad it helped

Thank you! This is a video that everyone who wants to use kettlebells safely should watch. I've tried a few of these no-nos, and you'r right on the money. They're often too painful to be performed safely. Question: From watching your video, it seems that many problems can be addressed by simply performing three basic kettlebell exercises: the snatch, the clean & press (or just the clean) and the two-handed swing. Would you say that's accurate? Thanks in advance.

Thank you very much for the information. I’m glad I looked at your video. Now I know how not to hurt myself while using a kettle bell.

@lebestark-official

Жыл бұрын

Glad it‘s helping you! - Gregory

I’d also add one more (potentially) dangerous move to the list that always gets overlooked, and that’s simply picking up your KB and carrying safely when setting up / putting everything away. Those still count as reps, people, and they can injure you if you don’t maintain good form.

Kettlebell Curl - I will continue - because I do all the movement with a straight and locked fist. Best regards from Brazil, Mr. Stark!

Thanks for this video, and yes just because we can, doesn't mean we should!

guilty of a lot of these, thanks for this video haha

Thanks for letting us know how to protect ourselves from injuries!

@lebestark-official

Жыл бұрын

You're welcome! - Gregory

Thanks man, I´m correcting somethings Right NOW!

@lebestark-official

11 ай бұрын

Glad to be of service!

Will take my chances with a sensibly weighted Russian twist over a Windmill any day of the week.

Great stuff.

@lebestark-official

2 жыл бұрын

Glad you enjoyed it

Great video. I wish all the people in my gym that do the American style swings can hear this! Also, so much bad form out there, it’s crazy. Good technique is only a KZread video away! Thanks Lebe!!

@lebestark-official

Ай бұрын

Appreciate it Mark!

This is so helpful. I've been following a routine that includes the first 3 exercises you mentioned 😭

@lebestark-official

Жыл бұрын

Glad it was helpful!

great video

@lebestark-official

Жыл бұрын

Glad you enjoyed it

Windmills helped me to be able to do pull ups again after a shoulder injury.

I'm kind of a newbie to Kettlebells and decided to first learn how to NOT exercise with kettles, and boom I found Lebe Stark and the excellent host Gregory (btw "Stark" means Strong in Swedish ;) Anyway you got a new subsc.

@lebestark-official

Жыл бұрын

Thanks for jumping on the ride! Stark means the same in German; awesome! - Gregory

Great stuff my man...spot on. I'll just add, $hitcan the Upright Row with any medium...be it KB's, free wieghts, cables or DB's. Thank you....I learn so much from excellent coaching...

u can do kettlebell curls if you use both hands to grip each side bar instead of the horizontal top bar...that would remove the wrist issue

Most of these were pretty common sense, but some were very surprising. I’ve done and taught Russian Twists forever… but I think after hearing the “why”, I will eliminate that from my repertoire. Thanks 🙏

1:52 Doggo! 😍

The torque on the wrist for a KB bicep curl can be bypassed by putting a dish towel through the KB window and gripping that. This also allows you to pronate the wrist in the movement which is the other function of the bicep

@lebestark-official

8 ай бұрын

Good point!

Amazing video, thank you. Are there any online free workouts that this Saturday home mom can do 😁

@lebestark-official

Жыл бұрын

Search our channel. We have lots of kettlebell workouts. - Gregory

Turkish Get Up is probably my favorite exercise. I use a full length barbell, soooo good for shoulder stability and balance.

@lebestark-official

Жыл бұрын

Sounds great!

Superb video as always Gregory! 💯 with you on them! One question I have and would love to hear your opinion is about the Skullcrusher exercise with Kettlebells. I found them via John Meadows (rest in power, he will always be in my heart ❤). The title of the video is "Exercise Index - Kettlebell Lying Tricep Extensions Skull Crusher". I tried them out but they are not in my training protocols since I'm not a bodybuilder, but I know couple of guys who are and they really love them.

@lebestark-official

2 жыл бұрын

I‘ve just checked the video Werner! He used them because they gave him a particular advantage because of their COM and shape. John knew his stuff most definitely! 💙💪 - Gregory

Sadly, I’ve done all these “bad” KB exercises. 😂 Thanks for all the good info! 💪👏

@lebestark-official

2 жыл бұрын

You‘re welcome! - Gregory

just did russian twist this morning, glad i found your content to change things up

Nice one Gregory, I agree with you on all of these. I actually started out with light kettlebells a few years ago doing exactly these (and more terrible ones - look up Coach Ryan's early stuff!), and only after a while did I discover the fundamental KB moves - swing, snatch, squat, press, clean, TGU. One question: I think sometimes it's hard to distinguish between a "KB flow" and a "KB complex". Your standard LS workouts are technically complexes, but at two minutes per exercise this goes more towards endurance/time-under-tension training. What do you think of KB complexes that use the fundamental movements for much less reps (for example, 1-5 reps per exercise) but "flow" from one to the other? Maybe you have seen the Pat Flynn minimalist complexes that last for 15 minutes, for example? Would love to hear your thoughts on those. Thanks!

@vlag3641

Жыл бұрын

That's where I started, too! with the Coach Ryan videos. I got so discouraged I left it alone 😞 Did you ever notice how Ryan switched clothing in middle of sessions?

for russian twist you can have the KB at your side on the floor and twist and grab it then bring it to the other side and put it on the floor and rotate back with no weight and go back and pick up off the floor and bring it back and set down, repeat. that way you are only bringing the KB across once not a constant back and forth with while holding the weight.

100% agree about the American KB swing. Bad for the shoulders, bad for the lower back and ultimately misses the whole point of the Russian swing as a ballistic hip-hinge by giving you more time at rest in between swings. Someone, somewhere has basically tried to create what they thought would be a more extreme version of the Russian swing, but it’s basically just a crap snatch that shortcuts all of the discipline and practice needed to perform that move properly.

Curls are fine if you do it like the hammer curl and keep the wrist locked rather than letting the kettlebell hang against the wrist if that makes sense

I know you covered KB curls but what about a curl using both hands, this way it doesn't place a lot of stress on the wrists. Is this ok?

Thank you for sharing this wonderful information...How to reduce belly fat with kettlebell?

@lebestark-official

Жыл бұрын

Move more and eat less. - Gregory

I do a curl and press is that a good exercise I don't feel no pain at all or any discomfort would you recommend. I curl the bells to the rack position and then I press them

Messed my left shoulder up the other day. Too many presses and no variation, using heavy always.

You could do tricep extensions laying on the floor so your shoulder is in a better position

I know this post is old, but what do you think of the kettlebell wood chop? I have a particular muscle imbalance problem where my serratus anterior has gone to sleep and I need to wake it up! Apparently this is one exercise that may do the trick.

Well done, and the alternatives to traditional kettlebell exercises was great! As useful as kettlebells can certainly be in resistance training (or even cardio in a circuit training program) - please avoid the traditional swing. Not only because nearly everyone uses incorrect form and/or too much weight, but the cons far outweigh any pros, even with excellent technique. The long term negative repercussions on the back (especially lumbar) and shoulders are well documented, and more so, verifiable by speaking to any physiatrist or orthopedic doctor. There's a plethora of safe, effective alternatives to these that don't have the damaging track record of the swing.

@lebestark-official

Жыл бұрын

Thanks for sharing Lance! Can you share the documented negative repercussions? I disagree with that notion so I'm looking to read into it. - Gregory

@josiahbrown5582

4 ай бұрын

@@lebestark-official I know this comment is old and he never replied, but perhaps he was referring to the American swing when he said "traditional"? Obviously the real traditional swing is the Russian version, and I’ve seen & agree with your videos on the safety of those (people whose spines cannot tolerate sheer forces notwithstanding). My guess is this was just a semantics issue.

Your example of curling was different to the trainers grip. He was was cupping which looked manageable. You did the handles as a counter example.

American Kettlebell Swing... I didn't know that. I did some crossfit a couple of years ago and also (independendly) I did some probably too fast progressing bodybuilding exercises (shoulderpress). During that shoulderpress phase my right shoulder started aching. First I thought it's just a sour muscle or something... but it didn't go away so I didn't do anything that could straing the shoulder for half a year and still had some pain... turns out I probably got arthrosis there. Looking back that's totally plausible, moving too much wait with probably not great technique. The american kettlebell swings I did probably didn't help either. It's a process that takes time, but at some point your shoulder joints are beyond the point of regeneration/repair and you got to live with that condition. So even if you can do a certain exercise (like the american kettlebell swing) without any problems, that doesn't mean that you're not heading into problems. You just don't notice anything yet. So yeah, exercise with good technique, slowly progressing instead of aggressively with poor technique and as I said... I didn't know that about the american kettlebell swing. Avoid exercises that have a high chance of hurting you for the long run (the long run meaning there is no way back).

While you listed kettlebell curls as a bad exercise, I noticed that you were demonstrating it in a different way than the way that Dan John recommends, so I was wondering if you think that the way that Dan John recommends doing kettlebell curls from the bottom of the goblet squat position using two hands while locking your elbows into your knees is ok to do?

A couple I disagree with is the tricep extension holding the horns and while a KB curl isn't good for the wrist the one video shows a guy cupping the ball with his Palm

Hi there. Just wondering your opinion on the X-orbit ?

Lebe, I agree with most of the KB movements laid out here, except for the lying/overhead 2-hands on one kettlebell tricep extension. It is still safe if the user keeps the shoulder blades retracted and depressed, with minimal to no upperarm movement to isolate the triceps. Braced core and glutes in addition for the overhead tricep extension. In comparison the behind the back tricep dips can hurt the shoulder due to internal rotation of the shoulder capsule.

@lebestark-official

2 жыл бұрын

Great observation about the dips on kettlebells! I didn‘t think about this! I would still classify the standing tri-extensions as a more problematic exercise because of its final position that can literally leave you „hanging“. Even with DB, I always had my issues with them. - Gregory

@jonrwert

Жыл бұрын

I think you're right about it being reasonable if it's lying down vs. standing. Also works the core well, maybe better, especially if you do a chair legs raise position and keep the lower back on the ground. I like it but doesn't feel like a high priority exercise with all the other things you can do with a kettlebell, though fun to isolate the triceps from time to time.

Have been doing some of them lol thanks

@lebestark-official

Жыл бұрын

You’re welcome!

Love your content, only one I had a partial issue with is the kb curl a non-competition kettlebell 10-25 light enough weight to actively squeeze the kb keeping it static throughout the curl motion working grip and biceps. Thoughts?

@lebestark-official

2 жыл бұрын

Thank you! I don‘t understand your question though; can you clarify? - Gregory

@uSmitH2010

2 жыл бұрын

@@lebestark-official My apologies, your thoughts on doing bicep curls and working grip strength simultaneously using a kettlebell. Starting the curl as normal palms up and actively squeezing the handle so the kettlebell does not move in the hand remaining inline with the hand and wrist. Is it something you’d see as viable or something you’d suggest be trained separately to maximize results?

@lebestark-official

2 жыл бұрын

@@uSmitH2010 Now I get it! Thanks for clarifying! This can certainly have its place because of the weight displacement of the kettlebell and how it acts on the forearms; wrists. Great observation! - Gregory

I’ve been looking at a KZread trainer new to me that has kettlebell workouts fit Kay Kay and she has American Swings where you raise the kettlebell way up, that’s my least favorite. I’m not a kettlebell expert but enjoy Training with them and this move just doesn’t feel right for me. I do think her workouts are worth a try plus I would love you to react to Penny Barnshaw since she has a lot more workouts and they look hard. Thanks Gregory 🙏🏼

I can’t do the Get Up as I can’t bend my wrist back too far (sprained my wrist years ago ) Is there anyway I can do it

#5 - Kettlebell Triceps Extensionis is now out of my list. Thank so much for the tip!

Great guide for elderly people above 80.

Another know-it-all , fitness influencer, 💪 😆

lawl the dog at 5:57 🤗

Hmm I agree with everything up till 7min… why exactly are you shitting on the tow tap? Lol no disrespect, just thinking if people jog or bounce in place, I see nothing wrong with using the tow tap; if it’s about the kettlebell, if you’ve got one with you use it, if not and you want to tow tap, tap a curb. Honestly it’s no big deal I just want to understand if I’ve missed a danger in the tow tap lol or are you just saying you don’t need a kettlebell for it so use something else?

I just started incorporating kettlebells into my workout routine. I want to strengthen my core. I'm doing 4, 1 minutes round per workout with 1 minute rest. Is the following effective... 1. halos 2. Around the world 3. Swings. Your thoughts? Regardless of response thank you. Looking forward to future content.

@lebestark-official

7 ай бұрын

Ditch the halo and around the world and stick with swings, clean and snatch.

Glute Bridge einbeinig, so kann auch eine „leichtere“ Kettlebell sinnvoll genutzt werden.

Point 8: Does this also go for hip thrusters, which is a very similar exercise? If so, I have to heavily disagree with that. I doubt that a goblet squat works as well on the glutes as hip thrusters. Another very import point: If you have problems with the hip flexors you need to train the glutes to loosen them. Hip thrusters and glute bridge work the glutes but barely work the hip flexors (which is what you want) and I doubt that you will get the same benefit with the goblet squat. So again, couldn't disagree more. I still liked the video though.

Im new to kettlebells, and have a question. I noticed you and the girl aching back when you rack the kettlebell, is there a reason for that ? Amazing content btw !

@lebestark-official

4 ай бұрын

It's a technique.

The Russian Twist with weight never made sense to me for that exact reason and I'm a beginner!

I like videos like these and I totally agree on the upright row and American swing. But I'm not quite happy with the substitutes for ab exercises. Don't get wrong. I love cleans and snatches but I don't consider them as primary ab exercises. I can do 200 snatches with a 24kg Kb in 10 minutes, but that doesn't get my abs burning. Dedicated ab workout with bodyweight or bands is still the best. Another thought on the snatch. I love this exercise as mentioned, but there are also kettlebell pioneers like Steve maxwell who consider the snatch rather harmful - even with good form. There just seems to be nothing everyone can agree on :/

@lebestark-official

2 жыл бұрын

Thanks for sharing! Some great points there! As for the Snatch: If done correctly with thumbs facing backwards (so that the shoulder is externally rotated on top), I don‘t see any issues. Safety concerns about any exercise are context specific to the individual. Experts tend to agree more; the differences are nuanced in most cases. - Gregory

Awesome video. And I've been wanting an in-person coach. Anyone know any good resources for finding a good KB trainer in Orlando, FL?

@lebestark-official

2 жыл бұрын

Awesome brother! You went fairly heavy; that's powerful! - Gregory

Thank you I’ll make sure to avoid these. I still like the “American swing” tho