Fix your back by fixing your hips - KettleBell 54 - Contra Shin box Press

Building a better back starts with the hips. Sitting, poor lifestyle, and injuries start us on a path to pain. Stop the cycle by fixing the foundation...your hips.
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[@AlexReiter]

Natural born educator

[@hazelmaines2040]

Agreed

[@samrsmiley]

Nah this guy puts in WORK

[@kstoeb]

I would say: both. Talent, passion and hard work. (Oh, that’s three ;-) And I‘d like to say: The engineering background helps. (Good) Engineers are the proverbial no BS people.

[@kettlebellken]

​@@samrsmileyBoth ... speaks exercise physiology with practicality

[@GrantGardner80]

It's kinda weird to think about how compromised and "advanced" this move is and yet I'm already figuring out where to put this in my warm-up - my shin-box work and 4-count rock bottom needed an upgrade. :D I already threw in the shin-box rack last week and loved how much it pulled me upright. I wasn't progressing with just bodyweight shin-box so these shin-box moves are perfect. I can't believe how far I've been able to come in the roughly 18-months of kb, clubs, mace, and mobility that you've shared with the KZbin community. Thank you for the awesome instruction!

[@JeffreyMcMahon]

This is another great instructional video. I've been teaching college writing full-time for over 35 years & Mr. Wildman's superb, detailed teaching leaves me humbled.

[@MarkWildman]

thank you for the kind words.

[@jackmcqueen979]

There’s a reason that I follow Wildman almost exclusively

[@Tomara710]

Nice old car. A real antique.

[@buzzman4860]

" You gotta get up to get down" The Gap Band.

[@tomtucker83]

This is really helpful and the instruction and attention to detail is great as always. One thing, Mark says foot instep when he means arch. Instep is on top of the foot.

[@scottburkhardt6859]

Waiting-patiently-for this shirt design to drop in the merch store. Bonus if back side includes “Push. Swing. Pull. Catch.”, …as another recently commented.

[@BaydreamR]

Always innovative and thorough-and educational. Hips movement was never a focus 20 yrs back. Feels great to stretch the hips in these programs especially in the cool down segments.

[@osPA78]

You are a god amongst men! I just injured my lower back by simply coming out of a regular body squat. I know something is not right and your videos are a HUGE help! Thank you!

[@MeMe-Moi]

Ooo, this is perfect. This is probably going to end up on next week's workout. Back and hips love to give me grief due to being out of condition plus old injuries.

[@carolynbrooks-luckett2945]

👍🏽As always, thank you!

[@GrantGardner80]

Also, loving the use of the Wildfan logo in the last couple of vids. 👍

[@hazelmaines2040]

👍

[@MarkWildman]

Message me on instA

[@GrantGardner80]

@@MarkWildman Will do

[@braedenmoses]

One of your best videos, well done mate 🤙

[@chadleyballantyne1027]

Awesome video and terrific instruction!

[@ski_ti-2340]

Thank you!

[@PatrickCatrick]

A comment to boost algorithm and a hope for a new hydrocore video.

[@CakeOrStake]

I recently discovered the shoes you are wearing. Love them!

[@The508ranger]

💥💥💯💪🏾 knowledge is power. RLTW!

[@MeMe-Moi]

Also, I have added a new fitness goal: be in good enough condition to attend a MW staff training workshop. Mace is also a goal, but that's going to take a lot longer as I just started with a 5 lb club a couple of weeks ago

[@MarkWildman]

10 min of mace 360s sets your hands on the correct path

[@MeMe-Moi]

@@MarkWildman oh, I'm only on the 4 sets of 5 from "The Next three exercises for overweight and deconditioned people". I'm miles beyond where I was 22 weeks ago when I started the kettlebell routine for overweight and deconditioned individuals, but I'm still a work in progress. Thanks for that series, though. It's made a huge difference and I am in better shape now than I have been in the last 10 years and making progress everyday.

[@MarkWildman]

im restarting it with the first release of the reconditioned program in a week or so. final edits now.

[@veronicaray4026]

I am 65 and he has taught me how to properly use the kettlebell.. I am a female as well.. he’s very educated..

[@adhlerecoffy7000]

Is that car from the movie Mad Max: Fury Road?!

[@MarkWildman]

It’s been in a lot of stuff

[@ElFuegoooo]

Should I be nervous about knee pain from doing a deep shin box? Its always in the knee that is touching the foot. is it just a sign I should go slow?

[@gundy3842]

MW, your content is Gold. Mobility incorporated in Weight training is Fire! It would seem one might? incorporate 'Gravity Yoga' techniques holding/breathing in all stages of the move. Thoughts?

[@heckl0r]

Filming while doing festival prep?

[@marciandjohn6320]

On the discord discussion board, where do I find you?

[@CSG1027]

Great video as always sir. I imagine this would be good to help correct an anterior pevlic tilt condition?

[@MarkWildman]

That is the idea

[@karenclark9111]

What weight kettlebell should a generally unfit woman use for this exercise?

[@lukem2492]

I would start with the lightest kettlebell you have available, you can always progress to heavier. I would think 12kg would be the highest weight I would start with, an 8kg would probably be ideal if you have access to one

[@lukem2492]

Not sure if kettlebells are even available lighter then 8kg

[@MarkWildman]

unfit woman. 4 to 6 kg. 8 kg is a starting point for the average woman. the compromised position means it should be lower. probably 60% of your standing overhead press weight.

[@karenclark9111]

@@MarkWildman thank you, I do have those size kbells, so I will start there.

[@user-jm4xz4wi6p]

@MarkWildman What if you find it hard to even get in to the proper Shinbox position?

[@GrantGardner80]

Start without weight and prop up under your hips. Elevating the hips reduces the amount of stretch needed for the back leg. I used a couple of 1" thick foam mats (for gardening apparently?) and then removed them slowly over a few months.

[@neilkay-jones401]

@@GrantGardner80 Thanks for the advice Grant, much appreciated.

[@MarkWildman]

what grant said, grant runs the discord discussion board. he is very knowledgeable

[@user-jm4xz4wi6p]

@@MarkWildman Thanks Mark, great to have such good support from you guys.