Kettlebell 2 - 2hand swing - the most important movement you will ever learn

Wildman Athletica: wildmanathletica.com
Wildman Programs: wildmanathletica.mykajabi.com...
bells of steel
www.bellsofsteel.com/#a_aid=w...
New 5 level Slam ball program
wildmanathletica.mykajabi.com...
discord wildfan discusiion board
/ discord
wildman athletica official instagram / wildmanathleticaofficial
Strong and fit mobility program
strongandfit.com/products/wil...
Clean & Press Program: wildmanathletica.mykajabi.com...
Nerd Math Kettlebell Swing Program for Purchase, Phase 1 Tetris of Training
wildmanathletica.mykajabi.com...
Strong and Fit intermediate kettlbell program
strongandfit.com/products/wil...
Strong and Fit by mark wildman
effectivestrengthandcondition...
FlowShala Teacher Training
www.flowshala.com/teachertrai...
Adex Clubs - Click the link below
adexclub.com/shop/?ap_id=mark...
slam balls from Living Fit
- Kettlebells: kettlebellkings.com/#_l_8t
adjustable competition kettlebells
- Kettlebells: kettlebellkings.com/#_l_8t
Shop Wildman Athletica: bit.ly/WildmanMERCH
Music I use: share.epidemicsound.com/tqBPP
Follow me on Instagram: bit.ly/MarkInsta
Have any questions? Leave a comment below.
FAQ & ANSWERS:
What workout gear do you use?
- Heavy Clubs: amzn.to/2ks1FOJ
- Steel Mace: onnit.sjv.io/SteelMace
- HydroCore Bag: onnit.sjv.io/HydroCoreBag
What's your camera setup?
- Main Camera: amzn.to/2k6g2aq
- 2nd Camera: amzn.to/2jK1VeJ
- Wide Lens: amzn.to/2l3hvm9
- Zoom lens: amzn.to/2ks1Vxb
- On-camera mic: amzn.to/2l3gkTA
- Lav mic: amzn.to/2jNoWsy
- Ring light: amzn.to/2kccp5c

[@michaelsenft3608]

There is no better teacher on social media than Mark Wildman

[@Nico-fr5mr]

100 percent agreed

[@scott8146]

This Is the most exceptional teaching demonstration of proper technique for this most important movement.

[@InspirationSessions]

For kettlebell technique, agreed.

[@OoohAaah6603]

Cats Kettle bell dojo is great instruction

[@jeh-ruhd4466]

Bloody hell, I agree

[@markmay6766]

Ooh... I love going back to start again. The finer points take a long time to come in to view. Your cues and tutoring are more valuable than you know - Thank you Mark

[@heyitsmort7744]

LOVING this series Mark. This is exactly the kind of content I’ve been wishing for all these years.

[@sticks0662]

Thanks, your a big part of my Kettlebell and Clubbells journey. Starting with the adjustable Kettlebell and the Adex club.

[@andyh3065]

As always, love the level of detail in such a relatively short video. And what a “different” location for filming a kettlebell video. An art gallery. Not something you see every day 😁 Thanks Mark 🙏

[@johnbeh9795]

Thank you for doing this series, great ques and form!

[@shantanusapru]

You have *THE BEST* instruction videos, Mark!

[@Dk7824.]

Can’t thank you enough for this Mark…been doing your workouts for some time now but going back and really focusing on the fine details of each exercise is what I needed. Can’t wait for the future videos in this series!

[@MarkWildman]

The goal is to make myself obsolete by making people who know everything I know

[@a.lame.username.]

By doing so, you obtain Mastery and learn even more Grand Master shit, thereby always having a role to fulfill... The Path never ends.

[@HJ-ul1eg]

@@MarkWildman 🥇🏆

[@GY9944]

@@MarkWildman you Sir are one of a kind

[@CalTN]

@@a.lame.username. The hidden wisdom of understanding that teaching others is true mastery of the subject. Sadly the fitness industry is full of bad advice and improper technique which means the student must be humbly skeptical of the teacher.

[@SUNA12100]

Wild man is the best. Great instructional video.

[@TimothyDSwieter]

Very nice video. I'm liking this series and the clarity of instruction. Thank you Mark.

[@robbeach6891]

Very knowledgeable. Best channel on KZbin thanks Mark

[@thenrie98]

That was great additional content. I don't remember hearing you mention the points of focus during each swing. Thank you for expanding on what you taught previously.

[@mikemellon80]

Best instruction of found. Been doing kettlebells for a while but really want to refine my form as I get into heavier weight. This instruction is perfect

[@peterkeelan1205]

This is such a great thing to do. Just to go through and check the basics over and over. I have 4 things already to work on with my technique. Sensational.

[@marcofinotto]

Thanks Mark! Great video.

[@gundy3842]

Mark Wildman - Best In the Business ! Thank You !

[@GY9944]

I’ve been applying a lot of things I’ve learned from your channel but with this new series I’m definitely going back to basics and start building a foundation again

[@darkclownKellen]

Been using kettlebells for a year now. Learned all the moves from the StrongFirst testing standard videos. Finding this channels, going back and looking at things, ive developed some bad habits in the past year lol

[@tomasoboselli7388]

Grandissimo, Mark! Grazie

[@Bulgarian83]

Thank you Mark for this excellent tutorial. Swing is the king! )

[@kalousr96]

Thank you for what u're doing. Very well explained.

[@kd-mi4mi]

great explainer, thanks!

[@chrischampion7629]

As a software engineer (programmer) I appreciate how precise and detailed your instructions are. Looking forward to using your videos to learn the basics of kettlebelling.

[@fruitytarian]

Focusing on one part each minute is a great tip! I've been counting reps but I'm going to start doing this for my swings now 👏🏽

[@firdausariff]

Thanks for such clarity Mark. Still struggling with 2 handed swing even after a year kettlebelling. Will go through the basics again.

[@MarkWildman]

i have a whole multi year program based on just swings.

[@ralphnevill6171]

Nice - working out in an art gallery! From mountain tops to a farm in Ohio or California you never fail to impress with the variety of locations for shooting your videos. Oh, and thanks for the great content on two-handed swing! :)

[@ioanpop6748]

Ty, I am doing better and I want to thank you for your support and videos

[@a111oveWrldWde]

Thank You! ❤️‍🔥❤️‍🔥❤️‍🔥🌏🌍🌎

[@alfonso365]

Best swing tutorial. HANDS DOWN

[@hazelmaines2040]

Cycling those cues per round is a great call 👍. Only thing you've mentioned in other vids and not here is the height of the bell during hike back (in your business and not hanging lower from the body)

[@navassino]

I think you should have a patreon.

[@ScottWDoyle]

Just started working on swings with a trainer. This is a very helpful complement of great pointers.

[@MarkWildman]

Stand up at the top Do t let the bell track below your knees. Have fun 👍

[@darylhill9400]

Excellent

[@bobcooter]

Criminal that I've never given this exercise a good effort. Great technical breakdown, first thing tomorrow!

[@MarkWildman]

It is the foundation. Maybe give it another go if you have big weights

[@hazelmaines2040]

My 11 (almost 12) year old has been picking up my KBs and showing an interest in joining in over the years. We watched this and the dead lift vids and then did a workout together, using your cues was fab! He recited all the cues throughout the sets to check position etc. 5x5 deadlifts and 10 x 10EMOM swings. I would never have felt confident in him taking part without having these vids to refer to. Thanks so much, looking forward to more mother son workouts. #kids.do.what.you.do.not.what.you.say

[@MarkWildman]

I just found one company that is making GOOD kid size bells. I’m waiting to get some in

[@AAa-mg6jm]

Amazing Tips

[@ossanhe74]

Thank you very much for your videos. I'm just starting with kettlebells right now and it is not easy to figure out the right way.

[@MarkWildman]

This is a whole series of videos to get you on the correct path

[@dennisonkyleparino6055]

Hi Mark thank you for your videos they are very helpful and well explained. May I ask you a question for snatch progression do I need to learn clean & press first since 24kg is a little bit heavy for me however i feel that I am getting used to the weight little by little

[@antonomaseapophasis5142]

I’m not an expert, but I think that the 45° angle is better than the direct facing or 90° side views for illustrating the movement. The expanded cues are very helpful to get the right feeling. I can hear myself from when I first started MW Kb saying “oh yeah that’s it!” I think there is a lot more that has been brought to this new series, but at the same time it has been simplified. Reminds me of “everything should be as simple as it can be but not simpler”

[@MarkWildman]

I try to live by that motto

[@georghofmann3741]

Grandios!!!

[@MrCaribbeanbreeze]

Quick question; I kinda associate tucking the tailbone with curved lower back like what happens in low squat ‘butt wink’. But we def want to keep the back aligned right. What am I missing? PS I love this series. It’s basically the only thing I’m doing right now as a self taught garage gym kettlebell noob. Thanks so much for doing this Wildman

[@bushcraftnorthof6012]

That tailbone tuck is something I need to focus on. Thanks!

[@nickcox2435]

Can you do a video on a good warm up routine for KBs that triggers and warms up the critical potential injury sites glutes, lower back hammies etc.

[@MarkWildman]

see the next several videos in this series. video 3 will be up in a few hours

[@peterm7348]

Back here at the start to do this much neglected foundation exercise 👋🏼

[@chrisremmett]

I see you also do pinkies on the outside of the handle. I lost skin on the medial aspect of the ring finger on the handle yesterday.

[@ajithdesilva4280]

Nicely Explained! Appreciate 👍thank you !

[@CAROLINA211410]

Mark what’s brand is your bell. Love your instructions.

[@MarkWildman]

Bells of steel

[@wadsworth2351]

This is great instruction and all but, there's still one thing that i can't get it straight: should the tailbone be tucked in the whole time? Even when performing the swing? Does that mean that the swing should be performed with a "rounded" low back? As far as the lats go: some say they should remain "soft" and not braced - but Mark here tells you to fire them... Will there ever be a definitive swing tutorial / proper technique? I suffer from chronic lower back pain (got two completely black discs there) so i need to learn how to do this THE RIGHT WAY, as Mark himself has suggested multiple times. But i still cannot seem to have found two trainers who see eye to eye on how the swing should be performed. And what about the angle of the back and the position of the head? Should i keep the gaze in front of me or almost look backwards with the kettlebell?

[@dvanaise]

Do you know if there is a fitness tracker to count the number of the kettlebell swings you do?

[@dalucas2010]

Hi Mark! Nice video! I've got a question: I have a 16K, 20K and 24K KB. What weights do you recommend to use for a Swing training plan with a "Heavy/Light" undulation? The 16K and the 24K or the 20K and the 24K? Thank you!

[@cucciafr68]

That all depends, but to get the most out of the weights you have the ideal framework would be to make a program for your swings, preferably with volume and density cycles and start it with your 16kg bell. Once you get about halfway through that you will start the program with the 20kg bell and alternate between the two each time you do it. So the 16kg is your Light and the 20kg is your Heavy. When the 16kg program reaches its end you will start the program with the 24kg. that is now your new Heavy and the 20kg has become your Light. Mark's main point he goes over with the heavy/light workouts is that the work capacity for the heavy weight is less than the light for that week. Hope this gives you an idea.

[@ARHS_P.]

👍👍👍👍👍

[@profitness2108]

Mark wild man I deeply following ur simply awesome

[@MarkWildman]

👍

[@Zac_Bracher]

🤘

[@antonipoblocki]

Hi Mark! I'm wondering about the neutral neck position. Is it a mistake to look in front of you ("at the horizon")? If yes, why? I've seen that olympic lifters have their heads faced forward. I've also heard that Geoff Neupert and Dan John are proponents of "looking at the horizon" type of swings.

[@pacivys]

it’s a more stable position, looking up can over activate certain muscles which can be gamed during strongman events, but as general training imo cause more harm than benefit

[@haroldpapillon4686]

👌🏾👌🏾👌🏾👌🏾👌🏾👌🏾

[@KarateRustamRoshchin]

🎯💥

[@DavidNapolitanoNataRaja]

The location is fantastic! Is it a painter studio?

[@MarkWildman]

Photography

[@timfrombrooklyn7102]

こんにちは　Konnichiwa Mark from Japan！I’m glad God made you my friend and brother.

[@MarkWildman]

konnichiwa. you get into some armored judo over there?

[@M33Jsm-nf7jt]

Every time i start swinging kettlebells my sciatica comes back! Its so sad! I love swinging kettlebells. Is an exercise like none other! Yet i have to stop doing it eventually every single time i give it a try.....its crushing! My form feels alright....i feel like my glutes are doing all the work and not my quads...yet the sciatica has come back every single time! Anything that I could do Mark?

[@HJ-ul1eg]

⭐⭐⭐⭐⭐⭐/5

[@jjunaree8251]

I have imbalance glute due to sitting too much (right weaker than left) I wanna find a way to strengthen my glute. Is kettlebell swing gonna help me with that problem?

[@Bat_Dance]

The basics never die, folks!

[@kariannecrysler640]

🌻🐢

[@hhhmmmmmmmm]

Hey Mark. I noticed that ur swings have slightly more of a squat component to them, as opposed to a pure hinge. Is this on purpose, to protect the low back or for more power? Just curious. I saw another instructor do this n says it helps protect from lumbar spinal flexion. Thanks, if u have time.

[@MarkWildman]

Your swings will mutate overtime in the beginning. They’re more of a pure hip snap for power. I’ve been training kettlebell marathon for a long time so it’s more about pure efficiency and not putting the weight down for 30 to 60 minutes so your bio mechanics change with your desired outcomes.

[@hhhmmmmmmmm]

@@MarkWildman Thanks, I appreciate the response.

[@gnrdakota]

are there any books that cover the history of functional fitness that cover club/kettle/mace training? or any awesome books in general that touch on this? Also, what would be a good way to refine my question? lol

[@MarkWildman]

No good ones unfortunately

[@gnrdakota]

@MarkWildman well I guess I'll have to keep finding you on pods bcuz everytime I hear you talk about any this stuff it's fascinating, thankyou

[@ladysamson8791]

In driving the knees back - this means locked when standing straight?

[@MarkWildman]

Yes

[@bandiceet]

One question: I noticed that the KB never went past your shoulders on the top of the swings, so your arms are more or less horizontal. Is that the upper limit of how high the swimg should be? Thank you very much for all your videos

[@MarkWildman]

Yes. At horizontal or below

[@bandiceet]

@@MarkWildman thank you.

[@powerballminep67]

Why do KB swings always give me lower back pain, despite me doing exactly as demonstrated by experts?

[@MrRolyat98]

If you can’t do a kettlebell dead lift from the ground, should you be doing swings?

[@MarkWildman]

Define can’t do a deadlift? Why

[@davemurrayhill]

I’ve been doing swings for 2 years now. Is it possible to “overhinge” the hips and bend down too much when doing swings?

[@MarkWildman]

Yes

[@CDKfitness]

I'm getting very annoyed with having my pinkies on the outside. Is there a adjustable kettlebell with a wider handle?

[@MarkWildman]

Not that I’m aware of

[@heyitsmort7744]

Would you say that the foot’s connection to the ground differs in the swing as opposed to the squat?

[@hazelmaines2040]

Tagging here to hear more. I feel my weight move to heels and outside of foot during the swing for sure. But, maybe there should still be equal weight bearing in the big toes/ball of foot?

[@cucciafr68]

You're looking for the same type of connection through the foot for both (most workouts, really). I have seen people call it the "triangle" of the foot, three main points to keep balance between the heel, the ball of the foot and the base of the pinky toe. The difference is the weight distribution throughout the exercise. With the squat it should be even the whole time but with the swing it will move throughout your foot. When I do heavy swings or clean and presses I tend to get a decent foot workout from all the stabilizing they are doing.

[@hazelmaines2040]

@@cucciafr68 that makes sense Frank. It's tricky to have a triangle base when the bell swings backwards, but maybe its reestablished at lock out? I've found great foot and fascia release from perching on a curved surface post-workout (Im standing on a foam roller). Saw this "perching" demo'd in an inner runner you tube vid. Works a treat for also releasing fascia higher up the body if you perform it close to a wall and reach one arm high on the wall at a time. Foot cool down lol

[@cucciafr68]

@@hazelmaines2040 The weight on the foot will move as the bell swings but you don't want any part of the foot to lift, so it won't be "zero weight" on any of the points of the triangle. And as for the fascia release I tend to use a lacrosse ball and go at it a bit more aggressively, because I am a glutton for punishment. You could also get one of those spiky balls if you are even more serious about it.

[@hazelmaines2040]

@@cucciafr68 the perching release is more like a yin yoga slow hold stretch and the ball release more like a massage.

[@firdausariff]

You mentioned 6 reps in a minute as a starting point. What will be the goal? 20/30 reps in a minute?

[@MarkWildman]

20… then move up in weight and start over

[@cflynn2726]

Was this filmed in an art gallery?

[@MarkWildman]

Yes

[@MarkWildman]

It’s what I could get.

[@cflynn2726]

You always film in great spots. This one might be one of my favorites for being most unique!

[@quentinlee2358]

Is there a recommended weight for each exercise?

[@MarkWildman]

Yes. All the weights. Start light. Repeat in a mathematically progressive way until heavy. Common range is 16 to 32 k

[@quentinlee2358]

@@MarkWildman Thanks Mark!

[@CalTN]

Back to the basics. A carpenter doesn't build the house from truss down but instead from a square and level foundation up. Not does the mushroom fruit and spread before it establishes a well established and secure mycelium bed. Common mistakes I see and overcame myself: Dropping into the hinge before the arm has connected to the inner thigh. Going too far back into hip extension. When first learning, try to focus on crown to coccyx alignment with stacked vertically stacked joints. Once I got familiar with depressed scaps and engaged lats, I was able to bring the arc closer to the center of mass by getting a slight bend in the elbows during the front swing where weight is minimal.

[@wendycollins2959]

My kettlebell is coming up higher than yours does. Could it be too light ?

[@MarkWildman]

Probably

[@FvckN0]

Set the kettlebell down ... with good techniqe

[@miguelcabral1836]

Here’s the only thing, I need help understanding: what exactly do you mean by drive the shoulders, away from the ears? Forward? Backward? Downward?

[@kelliefernald3043]

😈 p̷r̷o̷m̷o̷s̷m̷

[@Curtis3366]

Love the "focus" tip. Focusing one one aspect of the form for each set. Absolute gold! 🪙. Not only will it help drive the finer points home, but make each set more interesting. Can't wait to implement. Thx Mark! :)