kettlebell 1: 2 hand deadlift, the foundation exercise for the 2 hand swing

[@theIdeaSensei]

For a person who lives on the other side of the globe with almost 0% chance of being coach personally by Mark, I truly appreciate the videos 👍👍

[@MarkWildman]

I think I can do this now that I have the experience making videos. Let me know if I’m missing a detail you want. The first 20 of these will mostly cover the first few weeks of private training as I see it

[@Curtis3366]

@@MarkWildman that's awesome. Exactly what I need. I just joined a small local gym, because I need more floor space, but now I'm a little self-conscious because I haven't really perfected my basic forms. And I don't want to look like an idiot, lol. It'll be strange anyway when I walk in with my own homemade adjustable clubs. Or start doing dumbbell presses off of a medicine ball. Lol

[@derekbarkham2314]

Well said.

[@CarbageMan]

@@MarkWildman Hi Mark. Just getting started and wanted to follow this playlist, but it says that four of the seven videos are hidden. I see 1, 2 and 5. I want to learn the basics without hurting myself, and there's so much content on YT that I'm sure some of it must be bad form, so trying to get a legit start. Thanks for putting this together.

[@MarkWildman]

They aren’t hidden on my end. They all come up as public. I’ll make sure they are on the correct playlist

[@DavideTarasconi]

Whenever people ask me what to start with I point them to the two-handed deadlift. Almost everybody has a "Is that it?" reaction because they think that the movement it's easy and limited. I've been kettlebelling for over two years and I never get tired about watching videos about foundational movements.

[@hasandoganmeric2042]

I feel lucky having met kettlebelling through the best channel about it.

[@rydakule]

I’m just gonna go ahead and like every one of these videos as they come out. Incredible content. Looking forward to learning more.

[@MarkWildman]

Thank you

[@navassino]

Listening in loop to the basics is the best thing

[@MarkWildman]

I’m trying to do, explain, show, explain, show, explain in this new series. Trying to make it better, more conscise instruction

[@navassino]

@@MarkWildman you’re nailing it, thanks for your quality work, you changed our lives💪🏻

[@ClaarTube]

I ‘ve done the basics, but I know I’m going to enjoy these.

[@thenrie98]

Thank you Mark. I really like that you numbered this like the mace series. Great to see this series get started.

[@shantanusapru]

Oh, I *love* Mark's instructional videos/series!!

[@Curtis3366]

The location is cool. Thx for going back to basics.

[@MarkWildman]

I’m gonna try to make a very understandable series for new athletes. I can’t remember anyone doing someone like this for free so hopefully it is useful to people.

[@Curtis3366]

@@MarkWildman It's great. Thanks for sharing all you do. Would love to train live with sometime. But I live about an hour outside of Seattle. I know you get up to Bellevue sometimes, but that's quite a ways for me with my schedule. But ya never know. Thx again.

[@octaviabarr6740]

Mark, not to be cheesy, but I’m really glad I found your channel, because your calmness, directness and sincerity really comes across and makes me feel for the first time that I can do this stuff too. One of your videos mentioned about how a lot of the fitness content is not for beginners and that’s true and it’s demoralizing to even try. With your stuff, I do feel prepared and inspired to succeed. So thanks, for real, I wish you happiness in all you do.

[@MichaelLibin]

This series is a pure gold

[@Leah-kw5xi]

I'm new to kettlebells and strength training in general. I'm female and starting light but I'm really happy to have found your channel to allow me to go into this with the correct techniques.

[@antonomaseapophasis5142]

Visual pun, video taken from seamless photo background to where photographer would be. My favorite set is the one for the KB Swing program, High Plains Every time I run it I can feel the lonesome wind blowin across the sagebrush in my fifth-floor walkup. Everything is clear, everything is balanced, well oriented. My impression is that this set kind of puts you off-balance, each shot is a little out of kilter, coming off the set. One of the genius things in every MW video is that it includes, independently, the information necessary to execute the particular movement correctly. Every once in a while I go back to videos I looked at long ago, and I am surprised and how much useful information there is that I watched, but didn't take in because I had no experience with kettlebells. When I take up the kettlebell for Deck Squats/Goblet Squats I have the impression I am acquiring sloppy habits, and in this video I see that somehow, yes I missed Movement No. 0, Basic of Basics. Great opportunity to start from the beginning, and do it more better!

[@isitsustainable820]

Great idea for a series, MW, and enjoyed this one. Gives me an excuse to “start over” in my KB practice

[@CT-lu7kl]

The quality of these instructional videos has been an open door for me to start exploring kettlebells. This is something I have wanted to do for years but have not done so till now due to a lack of access and more importantly a clear place and instruction on how to start. Thank you!

[@CT-lu7kl]

I have been using the core activation cues in day to day life as well, and they appear to be doing good things!

[@MarkWildman]

excellent to hear. the point is to be helpful

[@andyh3065]

Can never practice or learn the “basics” too much. Thanks for the video and looking forward to more of these. 🙏

[@jamesstone9140]

Thanks, Mark! I appreciate how plainly you break down these movements.

[@MarkWildman]

I try to be conscise

[@xyzct]

Wow, crystal clear. When I follow each step to the letter, and concentrate on the quality of each step, I really see -- and feel -- the value. I look forward to the entire series. Thank you, Mark!

[@MarkWildman]

There is over 50 in the series now. Should be very easy to learn how to have decent Kettlebell technique in short order.

[@xyzct]

@@MarkWildman , yes, I'm carefully working my way through them ... using my two new Kettle King bells you recommended. Fantastic! Thank you for your generosity in producing such a superb channel.

[@challengingfate6569]

Thank you so much for this video!!! Was really glad I got to tune in to your live and have my question answered and now this. You’re too good to us man!

[@tbx59]

So many people are going to start a kettlebell journey right here.

[@MarkWildman]

That’s the hope. Decent free education

[@Sidekick_Snowman]

I love the way you teach stuff

[@alberteshoo3448]

I love these videos; the KB classes at most gyms don't teach any technique at all. Just got an adjustable KB and can't wait to build a program.

[@Psyggie]

I got 3 kettlebells a few years ago and finally am getting into this. I'm 45 and never done any actual training workouts in my life but am looking to start. This series for sure seems like a great thing to start with for someone like me. Love it!

[@BaydreamR]

I really feel this one best while moving slowly. I like to pause at t he bottom of the movement and concentrating on using the hammies and glutes in the lift. Contracting, or sqEezing, these muscles. Considering these muscles are closest to the weight but farthest away in a counterbalanced sense they work the most. More full. More crisp. You’re communicating Brilliantly! Thanks for the level of thorough you bring. It’s helping peOple avoid injury!

[@joseph.r1122]

As a beginner, I love your instructional videos. Concise and helpful!

[@faithandfitness421]

Adding this to my warm up for sure.

[@objectionable9891]

A series like this for 2h club would be good as well

[@sticks0662]

Looking forward to this series. 😀

[@shivadas3964]

This series of videos is very helpful and just what I needed! Thank you very much and I really appreciate the work you have put in here.

[@bpriorb]

As usual, outstanding Mark. Excellent the way you created and organized the series. Thank you.

[@peterkeelan1205]

Excellent. Great idea.

[@changez77654]

All the other kettlebell channels will become irrelevant now - now that Mr Wildman is doing this series

[@denisebriese6414]

What a great teacher 😊

[@ericparker5530]

Great new video series begins ! Thanks for doing the basic kettlebell videos again Mark; these will benefit a lot of people. Did you get a new camera person ?

[@MarkWildman]

I got my old camera person. I thought this location would look cooler than it did🤷🏻‍♂️

[@Chiburi]

@@MarkWildman But it did look cool!

[@ericparker5530]

@@MarkWildman I think it looks cool. I love neutral colors and industrial concrete/brick/steel settings, so this ticks off all my checkboxes 👍. I loved that studio you had before. It it closed down or do you plan on going back there eventually ?

[@terencefaison8853]

Enjoy your kettlebell tutorials my man. I've begun incorporating into warmup routines. Thank you!

[@dogrescuer1321]

Thanks Mark

[@rcg5317]

It must be my systems engineering background that gets me excited about breaking these movements into their components and seeing how they function as a useful movement on their own.

[@shrewd42]

Love the idea

[@elambassist]

Thanks for these.

[@MarkWildman]

Glad to help

[@krisgee9553]

Love this!

[@cmman1828]

Would love to see a video on KB hip thrusts

[@MarkWildman]

Ok.

[@CT-lu7kl]

Legendary depth of instruction!

[@79santosh]

Thanks for sharing these amazingly informative videos.

[@jackmcqueen979]

Thanks Mark I’ll start with the deadlift from now on.

[@MarkWildman]

Excellent

[@sunnyditta4810]

Master class best explanation i've heard.

[@Capt.Easy1969]

Thanks Mark, I've been trying to get my girlfriend into KB for a while and this will be perfect. She likes your information better than mine! She's been doing yer club workout for a few months & refers to your videos often. As I used to say while teaching windsurfing "Lessons are cheaper than a divorce ".

[@MarkWildman]

Good too hear

[@jgojiz]

High quality content love it!

[@crayzmarc]

Mark makes this look like art. But using a kb properly is an art form! I've heard though pending on how much you bend your knees it targets different areas. More bent is glutes as demonstrated here by Mark but straighter with a slight bend in knees makes it more hamstrings. Anyone else heard this and is it safe to do this way too?

[@stephenjohnmcgeoch]

Little bend on knees is like a Rumanian dead lift , it's safe and good for flexible strong hamstrings, but check some tutorials for good form !

[@MarkWildman]

This is just the simplest way to teach it, guys who come from Powerlifting do it different, guys from Olympic are a bit different. I think of what I do as a simple hybrid style to get the most for people the fastest.

[@stever7066]

Very informative, thanks.

[@hinakhodiyara7883]

Great instruction. Thank you.

[@CurlyHairArtistry]

Great cues - thank you

[@jenniferwilkinson2642]

Love the instruction!

[@BlutoandCo]

A new comers to kettlebell's warm up routine would be good!

[@MarkWildman]

its coming

[@maxpower8052]

Nice, I like the idea of using this as an activation exercise too =)

[@manbearpig8971]

Awesome information, thank you

[@bpriorb]

Hi Mark. Would it be possible to create a "club basic instruction" and "mace basic instruction" series as well? Having those 3 would be great. Again, outstanding work.

[@tectorgorch8698]

Thanks for this.

[@MarkWildman]

The goal is to be helpful 🙏

[@ropesnochains]

I love you Mark

[@andreaandersonphd8360]

I'm not sure I understand what "fire your lats" means. I'm guessing that I would try to "tense up" in preparation for picking up the bell, but since the power comes from legs and not arms I'm a bit confused. Absolutely love your videos! I watch the basics for a few minutes to get my head in the game before training. So helpful! Thank you!

[@stevekubien6680]

I'm not Mark but I would like to take a stab at this... When you get into position to begin the movement, squeeze your shoulders back as though you were standing at attention. At the same time, drive your shoulders down...sort of like you were trying to touch your butt with your shoulders. Weird, I know. This helps you keep your back flat and has the benefits of firing your core, making you safer. You are correct that the power comes from the legs but almost as important is that it comes NOT from the lower back. I hope this helps a bit. Mark, if I am out of line, tell me and I will nuke this.

[@andreaandersonphd8360]

@@stevekubien6680 thanks so much for these cues! I watched a few additional videos the other night (after posting this question) and asked my trainer about it yesterday...he told me similar things, and added one that really helped: he told me to hold the bell as if I were trying to break the handles in half, which accomplished the same thing you suggested: I felt my shoulders "locked" and also felt that I was "tense" along my lats...I wish I could post a photo of me deadlifting the 80lb "gorilla" bell (5 sets of 10), much to my delight and to the delight of the other folks at the gym! Thanks!!!

[@stevekubien6680]

@@andreaandersonphd8360 That feeling when you "get it"...kind of awesome, eh? I like your trainer's suggestion about the handles. Gonna put that one in bag of tricks. Cheers!

[@darylhill9400]

TY

[@johngrasing1715]

Ya know I was thinking. He really isn't a Wildman. He is a Thoughtfulman. I mean the guy is very thoughtful about everything that he teaches. But I gets Mark Thoughtfulman doesn't have the same ring to it!

[@MarkWildman]

And Wildman is my real family name so it’s not really marketing. It’s just convenient

[@mzimmerman1988]

thanks :)

[@raymondtorrecampo497]

Mark could put out an instructional video on how to correctly drink water and I would probably watch it. Thank you for everything you do 👍

[@tfewald01]

The way you're doing it, this seems to me to be more of a shallow squat than a deadlift. I didn't know the deadlift used the legs this much. This is not meant as a criticism - I happily acknowledge that you know WAY more about this than I do. It's a request for information: Where am I misunderstanding this? Thanks for these videos. Really, really good.

[@josephkauslick5034]

How do I incorporate these techniques in order into a program, same with the heavy club list? I’ve watched the nerd math videos and the programming theory makes sense to me once the introductory basic moves are up and running-swings, C&P etc. But I’m not sure how to move from nothing to there. It sounds like I should not be doing the basic kettlebell or heavy club until I’ve learned the basic and bridge techniques. A couple examples: would I do the deadlift here until I can do 100reps (20 sets of 5) and only then move to swings? A similar question for halos to alternating halos. I get that these are to be learned in order and that it may be weeks until the first two handed swing and C&P. But the path there is less clear. This may very well be asking for Intro to KB which I think is being worked on but I’m just looking for a starting idea.

[@haroldpapillon4686]

👌🏾👌🏾👌🏾👌🏾

[@kariannecrysler640]

👍

[@guppygolden]

How about the grip? Are your little fingers floating? I can’t quite see.

[@MiSkAlaneous]

Mark, two hand deadlift, two hand swings, … are glutes only squeezed to fullest at top, or do I try to keep them fired throughout the full exercise? I have two plus years of great progress with KB, mace, and heavy club with progressive load or progressive complexities. About five days ago I experienced pain in my lower back and hip which has not gone away. I am now starting to question my body me mechanics especially my clean and press and am hesitant to return to training.

[@MarkWildman]

at the top. everything tenses at the top for just a brief moment. its a cycle of tension and relaxation. sorry to hear about the back pain. hopefully in this series we will get you squared away. is it just one hip?

[@alanphalen2721]

@@MarkWildman Left hip only. I have decided to stop swings, clean and press, mace, and heavy club for a week. I am going to do turkish get ups at 50% reduced weight with stretches and cool downs with increasing lengths of time until I feel whole again.

[@shonenspiritbeast1563]

Excuse my ignorance, I hope I don't come across as offensive, but I don't understand the point of doing this version of a deadlift when I could do one with a barbell with potentially more weight.

[@MarkWildman]

This isn’t meant to replace a barbell deadlift. It’s a learning technique on the way to a swing

[@shonenspiritbeast1563]

@@MarkWildman Gotcha, appreciate the clarification.

[@mgebs311]

Being new to kettlebells and concerned about my form and technique so I don’t hurt my back, etc. Is it recommended I do this for the 2-3 sets and that alone is my KB exercise for the day?

[@MarkWildman]

We have many many videos on programming. This is done for 2 to 3 sets before a 10 min swing program

[@christianmonturanoii6539]

Kettle bells are good works out though u can get alot out of it or doing squats with a ball I need at least a 70 lbs Kettle or ball or I will be doing alot of reps which can be good

[@wendycollins2959]

Is this where a beginner should start? How do I know how heavy my KB should be?

[@MarkWildman]

This is where a beginner should start. These videos present in an order. There are videos on starting size for men and women… look up wildman recommended starting kettlebell weight.

[@quentinlee2358]

I think video 18 is hidden in the playlist, any one else seeing that?

[@MarkWildman]

I’ll check on this.

[@ronbrockway3665]

So is 53lbs enough weight? Just work on higher reps as you go?

[@MarkWildman]

53 lbs is heavy. if you can pick it up and not put it down for 30 min, that would be an excellent level of general fitness.

[@ronbrockway3665]

@@MarkWildman well I've been working at this since your comment and I might have to drop down to 44 lbs to achieve 30 minutes wow tough

[@HJ-ul1eg]

⭐⭐⭐⭐⭐⭐/5

[@dogrescuer1321]

Mark what would be a good starting weight to perform these please, or anybody?

[@MarkWildman]

Depends entirely on the athlete and their experience level and what weights you have available

[@dogrescuer1321]

@@MarkWildman thanks, I just purchased a 20lb kb from usiron using that for dead lift, how would a person get cardio benefits from the DL please?

[@MarkWildman]

@@dogrescuer1321 you would do the deadlift as a warmup, then turn it into a 2 hand swing for cardio benefits. then increase numbers, then go up in weight. i wrote a program for swings. but that's the general idea. 20 lb deadlifts are a bridge technique to get to swings where the real benefit lies.

[@dogrescuer1321]

@@MarkWildman thanks Mark I'm still working on that darn swing, just can't get it.

[@duchaneaux]

back 2 basix

[@christianmonturanoii6539]

How many reps of this can Larry wheels do like a thousand lol

[@tstrongarm77]

Looks like a squat

[@MarkWildman]

Your idea of a squat is very different from my idea of a squat