Kettlebell 17 - intro to clean and press - essential training for all athletic development

[@davidfilan4186]

Thanks so much for all the quality videos you have done over the last three years. You have inspired me (in my early 50's) to start training again. I have purchased a mace, heavy clubs, and multiple kettlebells, with your coaching helping me get back in the game, so to speak. Again, your work is much appreciated, and your programs are most excellent.

[@MarkWildman]

i'll take most excellent anyway of the week

[@rudijstar]

Most excellent. I am literally in my room in front of the screen with my kettlebell following along .. pausing, replay, copying, the elbow pivot is an excellent que.

[@MarkWildman]

that is exactly what i want people to do. more people kettlebelling, means healthier people, means the world is a more fun place

[@thelastgeneration1926]

dude these instructionals are gold

[@romanwowk4269]

Such great videos! Even after doing kettlebells for years it helps to come back to your videos to relearn proper technique.

[@rudycanda]

Had an "aha!" moment with the 'fast at the bottom, slow at the top' cue. I've hit myself on the front of my shoulder sometimes when I concentrate on the hip snap too much. Now I can work on slowing down the bell like in catching a club in order position.

[@MarkWildman]

excellent

[@candacecourtney7415]

A 'right brain' workout instructor 🙌🏻

[@swoosh2835]

Using your ques to do Geoff Neupert’s “The Giant” clean and press program and you are absolutely right. I can’t think of a single exercise that has more carryover to athleticism and sports performance. Thank you a million times over for these instructionals.

[@kariannecrysler640]

👍 Just showing my support and continued application 😊

[@MarkWildman]

thank you

[@crayzmarc]

Thanks Mark

[@minotaurtravels9413]

I was looking for this exact information. I was having problems with my technique today. Awesome spot on examples and explanation 💯💪🏾

[@kanek797]

Excellent cues and steps. Thank you

[@ericparker5530]

Well now I want to switch to a cycle or 2 of C&P after I finish my current swing cycle this week 😄. All the recent videos building up to this will help 100%. Also love when you shoot in the desert Mark. Its so different from the natural environment where I live, it looks really relaxing to me out there. I would probably hate the heat though haha.

[@ava.artemis]

Aaah the way the arm rotates on the swing between the legs.. I never got that before. I don’t know why it makes a difference but it does. The bell doesn’t bang my wrist as much when I rack. Thanks!!

[@teainastorm4357]

Masterful

[@alamandrax]

after getting all of that detailed explanation from mark, i dare you, i double dog dare you to screw it up. so clear.

[@ding174]

Impressive series of kettle bell training and exercises. Most of what I’ve learned is from your channel. But I wander around like a good student should and stumbled onto a channel “strongashec”. Kudos to this guy who covers mostly BJJ. He does however have a small series dedicated to common mistakes on basic KB moves. He specifically addresses nuances that have greatly improved my techniques. I feel his channel deserves mention here as it could help those having problems with the basics. His delivery is not as smooth but he keeps the nuances to 5 key points for each excercise. Just a suggestion but you might want to check him out if you haven’t already. Thank you.

[@maxpower8052]

Nice shooting location. Probably would not be ideal but it would be cool to see a mace video from a junkyard like the sledgehammer scene in Rocky II. And of course, if you're ever in Philadelphia, there's a pretty cool set of stairs 😉

[@antonomaseapophasis5142]

If I may suggest, presenting a full, elementary movement might be a point to introduce tracking. I haven’t mastered this, but my experience is that recording each kettlebell session results in more consistent progress and makes each session an easy habit. It’s as if the complete exercise is done when it is recorded in an organized fashion. I first noticed this with the Kettlebell Swing Program. It’s almost a lazy way of setting goals, each increment is not a struggle, but rather a natural step to a considerable goal.

[@ripdime1351]

Nerd Math!

[@shaliyaweeratunge8406]

Hi Mark Thank you for the detailed presentation . In my case, I noticed that the hip is coming forward little beyond the vertical axis , when the KB is lifted up to shoulder level in the first half . Any advice on this please .

[@Primal-Dude]

Great video man, was just wondering if you had videos on the clean and press!

[@MarkWildman]

there will be at least 4 in the next week

[@trentbaz7134]

Hi Mark. Will you be doing a similar series to this for heavy clubs ? Appreciate all your hard work . Cheers 🇦🇺

[@MarkWildman]

i will. its on the slate for sept

[@trentbaz7134]

Awesome !

[@williammiller673]

A question, Mark - In your Intro to Single Arm Press video (#14), you mentioned "opening" your shoulder prior to the press. Wasn't mentioned specifically here but nevertheless, does the press feel to you simply like one continuous movement, initiated by opening the shoulder and then "flowing" up to the overhead position? Rather than, say, a "one-two" combination of movements: you know, open first, then press? Probably overthinking this, just wondering how you "feel" the lift, your sense of what you're doing. Thanks!

[@MarkWildman]

its eventually one movement, this is basic technique. as athletes become more advanced, different athletes do many different techniques to become more efficient

[@kd-mi4mi]

Mark any advice if we are feeling our glutes not fire equally on a 2H swing?

[@maxpower8052]

Not Mark but banded glute bridges in my warmup help me with this exact issue

[@MarkWildman]

What max said, and… run single arm club training. The glutes are the bottom of the core and lateral weight swinging help immensely

[@SriranjanSeshadri]

Hi Mark - I love all the quality videos you are putting out. I enjoy working out with kettlebells, and also with barbells/dumbbells. Is there a way to incorporate kettlebell training with strength and muscle-building programs that focus on barbell/dumbbell movements? Currently, I spend a few months on barbell workouts, and then switch to kettlebells for 2 - 3 months, before returning to barbells again.

[@MarkWildman]

barbell 2 days a week, kettlebell 2 days a week, dumbbell 2 days a week. that would work out great. not having specific information on what you are doing, that's the best simple answer

[@MarkWildman]

if you want to give me more detail on today's live q and a i can give you a more thorough answer

[@SriranjanSeshadri]

@@MarkWildman being in India, the timezone difference makes it difficult to attend the Q&A. My workout comprises a 4 day/week program, with two days for 'back+legs' and two for 'chest+shoulders+arms'. Each workout comprises 2-3 compound movements and 3-4 isolation movements, with a total volume of 15-18 sets, each in the 8-15 rep range. Each workout lasts 75 minutes, and I don't have the time or stamina to fit in any more work. I also prefer to workout 4 days a week, as I am able to recover best with this approach. My past kettlebell programs have included the 'RKC rite of passage program' and the '10,000 KB swing program'. I would love to have a structured program that incorporates barbell and kettlebell movements. Thanks once again for all your videos and information!

[@KarateRustamRoshchin]

Thanks Friends 🤝💥🤙🎯

[@drunknnirish]

Random reverse ladder question on a 3/3,2/2,1/1 ladder should it be non stop or a break at the if each ladder if the goal for that day is 3 ladders?

[@ExiledMasshole]

The break is between the ladders. You do the 3/3,2/2/,1/1 without putting the weight down. After that 1/1, put it down for a minute (or longer if you need) and then pick it up again.and repeat.

[@drunknnirish]

@@ExiledMasshole First off awesome name, second thank you. That is what I was thinking but I wanted to make sure since this is my first time doing a reverse ladder cycle. I was trying to wrap my head around doing 5 sets of 5/5, 4/4, 3/3, 2/2, and 1/1 without any kind of a break.

[@ExiledMasshole]

@@drunknnirish Thanks. No break would be freaking brutal.

[@MarkWildman]

It can be done, get to your 5 to 1 ladder 5 sets with 1 min break. Take 50 to 60% of you max weight and then take out the breaks. Fun stuff. But a bit more advanced.

[@FedzInYourWalls]

Would the grip be the same with a hard style kettlebell? L of the hand to the corner of the bell?

[@MarkWildman]

That would be the idea, but not all bells have geometry that allow that to happen.

[@shantanusapru]

4:57 -- Mark, what's your opinion about the 'lean away' technique (or cue) that some practitioners do/give? That is, when doing a strict press, esp. with a heavy weight, they tend to lean laterally away from the side doing the pressing. What's your take on that? I always found that a bit concerning -- that amount of lateral flexion under heavy load may not be great for the spine, but I guess if one has adapted to it slowly over years, then it might be okay...? I also think some people us it as a 'crutch' to heave up weights heavier than they can actually lift - usually with poor technique/form - as some sort of ego lifting...but these are the same people who can't do the side/bent press with much lower weights, so........ Would love your opinion on this issue!

[@MarkWildman]

its a bridge technique. i use to do it 10 years ago when i was coached to lift heavier and heavier weights. ive drifted away from it and i find movement complexity way way way more valuable as a practice. most athletes move toward movement complexity over time, because life is long and just pressing gets.... less entertaining, after year 8 or so of training.

[@shantanusapru]

@@MarkWildman Hmm...Very interesting! Hadn't expected this reply/perspective... Thanks for sharing your experience & perspective! It is helpful!

[@shawmeck9323]

One thing I want to add to the press is that if you want to go long, try keeping your elbow from going out to the sides. Doing so will gas you out real quick. Competitive Kettle bells is a sport about massive reps, so technique is especially important. Check out this guy's technique and compare it to what you see here. kzbin.info/www/bejne/oqPVnnaMfsadgJI

[@MarkWildman]

Sport is advanced Training. Im Not making videos on advanced training

[@philjames6280]

The left part of the video is a guy doing jerks and the right is GS style snatches. Of course it looks different to what Mark is demonstrating here, they are completely different movements!

[@HalseyHFW]

"You will hit yourself with the bell and you will not want to train."

[@bandiceet]

I am struggling with doing a "clean" properly - and even a swing - due to being over weight enough that my stomach simply gets in the way to manoeuvre properly. It is a frustrating position to be in, the press, I can do well and easily enough, the clean and the swing (in their own ways) are both actions that would me loose the weight required to do both properly.

[@shantanusapru]

Perhaps start with the deadlift first? While you optimize/address your nutrition (& cardio) concerns...

[@bandiceet]

@@shantanusapru My routine is fairly basic at the moment, still new, so building it up with what I know, and can do: Goblet squats. Halos. Press. "around the world". Soon I hope to get myself to the point I can add another item to this. Not am I trying to learn to do things properly, but starting at the beginning, from zero & starting light, and getting myself into the habit of actually doing this as much as all else.

[@shantanusapru]

@@bandiceet 👍 Good luck to you on your fitness journey!

[@bandiceet]

@@shantanusapru thank you.

[@MarkWildman]

this is an incredible important question. thank you for raising this issue. if you have bulk to work around, we start with movement designed to move around the issue kettlebell suitcase deadlift goblet or front box squat and single arm press (no clean) we push clean and press off for a time, we do not get rid of it, we just delay it. instead focus on single arm club inside circle outside circle shield cast minimum 10lbs ladies, 15lbs gentlemen but if your bulk is still in the way at that goal, then continue and push the weight progression until 15 or 20lbs for ladies and up to 25lbs for gentle. those will build you up and create lots of muscle contraction. for you, we change the order of learning to optimize it for your current structure, we can come back to clean and press and swing later.

[@stevekubien6680]

At the end, you speak of C&P in a way that makes it sound more important than the swing. Am I reading too much into it?

[@MarkWildman]

I think clean and press is more important that swing

[@stevekubien6680]

@@MarkWildman That has always been my belief as well (because more muscles involved = more better). With that established, why is the swing (almost) always the movement taught first? Even when people talk about the basic KB movements, the swing always seems to be the first one mentioned. Anyway, this is what I was trying to ask during the chat. Definitely had tech issues on my end so, apologies for not making sense.

[@MarkWildman]

@@stevekubien6680 deadlift is always easier to teach that clean and press. its a fundamental and it takes the least amount of coaching, so its easiest to benefit from the faster. before the recommendation was swing and tgu. it was snatch and bent press. snatch is a lot harder to teach than swing, and bent press was way harder to teach than Tgu.

[@stevekubien6680]

@@MarkWildman Makes sense and displays why you are the coach, and I'm the guy asking questions.

[@stevekubien6680]

@@MarkWildman BTW, the name is pronounced "Cube-Ian". Almost nobody gets it. Cheers!

[@MrSilvervw]

147

[@anthonynowlan9765]

Better to frame the shot on a tripod. Constant movement is disorientating.

[@MarkWildman]

im gonna make that idea happen one day

[@Mateo-nn4gr]

WHY you deceive yourself with these "correct techniques"?

[@MarkWildman]

You mean these absolutely basic techniques meant as a bridge to help athletes get to endurance techniques

[@Mateo-nn4gr]

You are complicating something that is simple

[@MarkWildman]

Ok. If you don’t like how I teach, and you are an expert, why are you watching this video

[@Mateo-nn4gr]

no, you are the expert in complicating simple things. "Do it like this because if you do otherwise it will be bad." You can't believe what you say.... Maybe you will soon be telling others how to breathe properly or poop.

[@MarkWildman]

It’s obvious that you are a well respected pillar of your community and people come to you seeking your great wisdom.