Kettlebell 45 - rock bottom curl with goblet squat to improve squat depth and remove back pain

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[@wazabe20011]

You know your strong mark when you can let go with one hand to point at body parts while still keeping the kettlebell leveled and motionless.

[@utubepunk]

Subtle flexes are the best flexes.

[@Guppygolden]

How is it possible?

[@MartialArtsWizard]

Mark is the strongest human in the world

[@ding174]

That’s an adjustable weight kettlebell. Great for demo purposes. But then again it may be fully weighted.

[@Lardfist0]

Thank you for all the great FREE training videos 👍

[@user-uh3lr4bx8g]

Thank you so much for all of your videos. They are priceless, clear and I appreciate so much you sharing all the information for free. Thank you

[@osPA78]

Cannot thank you enough for the amazing content that you are pumping out! THANK YOU, THANK YOU!!!! I am going to get your KBs!!!!

[@MarkWildman]

thank you for watching. education is key to a better world

[@JohnLocke1776]

Kettlebells in the high desert, I like it

[@joseph.r1122]

Another great video. Another great coat. 👍🏻

[@tseetzett1848]

I really like the 'new information' in the top left corner

[@lennygriffin4464]

Great video, Thank you for sharing!@!!

[@musicrobusto]

Aaaahhhhh. God damn squats!!!

[@Iron-Bridge]

Yup. Tried it. Definitely helpful for the lower back alright. 👆

[@h3k4me3]

Thanks for this! My ankles don't dorsiflex enough to let me go deep without tipping backwards or leaning too far forwards, but I've realised after watching this video that going up to 12kg from 8kg seems to help with form. I can get get down fine without the counterbalance if I turn out and move my feet further apart (years of ballet...). Any pointers on ankle mobility would be great.

[@dreshan73]

Off topic...NICE JACKET! Thanks for your videos...I love the kettlebell and you have helped me to perfect my form!

[@MarkWildman]

This jacket hoodie combo is awesome. Jacket is s and g(now defunct fashion house) TAD praetorian merino hoodie 5.11 defender flex slim pants

[@GregoryPaul66]

I want one!

[@guyblew1733]

I do that kb squat. I did feel it in glutes, quads, and abs it works it all.

[@FourCorners257]

So I went and did this drill with my 20kg kettlebell, (regularly press a 24kg for reps, and haven't touched my 35kg in ages). Anyway, with the bottoms-up position, when I went to do the curl at the bottom of the squat, my forearms and wrists failed me. The drill works as advertised as far a helping me get deeper in the squat. However, I tried it with a goblet squat by the horns, bottoms down position, and I was able to perform the curl without my wrists/forearm failing. Yes, it was slightly different weight distribution than the bottoms up position, but still seemed to do the work . What are your thoughts Mark? Do you feel the bottoms up position of the kettlebell is really that important?

[@Fwibos]

MW: Watch in order me: Nah Ima start on 45.

[@unsertainley]

I've been pairing these with Bootstrapper squats

[@wodenpwn]

I like to do this with a pullover at the top as well.

[@PatrickCatrick]

That's badass!!

[@Bat_Dance]

Pullovers, halos, alternating halos…combos are fun!

[@smittys19daytona]

Great content just found you

[@MarkWildman]

Welcome aboard

[@ripdime1351]

🤘🏼

[@duchaneaux]

YES!!! The former is what I do (without the curl). I started doing the 5-minute squat that Zack Telander teaches as a warmup to get everything stretched and to get you comfortable in the deep squat position, but he taught to hold onto something at first in case you fell backwards because of lack of flexibility. Well one day I watched a video from Dan John showing his goblet squat/overhead squat drill that seemed to miraculously get people with mobility issues to overhead squat quickly and I wanted to try it out (The drill is to have a kettlebell and a dowel at your feet. Clean the bell and hold by the horns. Squat down, set kettlebell down, grab dowel, perform snatch grip overhead squat. Squat back down, set down dowel, grab kettlebell by horns, stand back up. Squat back down, etc.) So after a few reps of doing that, it dawned on me that I wasn't falling back on my ass at the bottom of the deep squat position after I set the kettlebell down to grab my dowel. Now when I warm up, I grab either an 8kg or 12kg bell, hold it at the bottom, and rest at the bottom of the deep squat for 5 minutes give or take, driving my elbows into my knees. Sometimes I'll do a rep or two every minute or so. Not only do you have counterbalance, but you're also under load in the stretch, which is the best way to gain flexibility. I believe this is the best deep squat drill to gain flexibility fast.

[@MarkWildman]

Excellent

[@missionprodigy]

I can do this but it's a bicep move. Arms get tired holding it at 90 degrees well before the legs do. Any tips on this?

[@fabssta814]

Now I want a “straight-tight-solid” mw shirt!!! 2:40 ^^

[@ronarmfield913]

Will this help with the forward pelvic tilt

[@MarkWildman]

yes

cool jacket.

[@PatrickCatrick]

I think I have seen this movement pattern before. Can this be a warm-up/intro to atlas stone lifting? 🤔

[@MarkWildman]

Yes

[@windchimespine]

You look like the sporty brother of Ming the Merciless, “Swing the Merciless.”

[@MarkWildman]

I didn’t realize Ming wore jeans, a jean jacket and a hoodie

[@AH-mt9fz]

Like it. Too bad I have weak wrists no way I could do that extension at the bottom.

[@MarkWildman]

Running a club program would definitely fix that issue.

[@stevemash7505]

Mark, look up the video "Witness The Impossible: Aidan Bryant's EPIC Finals Performance | AGT: All-Stars 2023". He's an 18-year old self-trained aerialist.

[@MarkWildman]

Wool do

[@perpetualgains6559]

Hi Mark, it looks like you were in my hometown in this video, were you in Kern County shooting this clip?

[@MarkWildman]

riverside county

[@grace7178]

Hi Mark, how can I modify this move? Thanks.

[@MarkWildman]

For what

[@grace7178]

@@MarkWildman I can't squat as deeply as you illustrate in the video. I can't connect my knees to my elbows, if that makes sense.

[@Ziggy7219]

Is this safe to do if you have a butt wink during low squats? straining the low back. Thanks for doing these kettlebell 101 videos!

[@jonasv.henriksen301]

Will help your buttwink if you just sit in the bottom position and try to flex your butt backwards and chest upwards. Fixed my own buttwink this way years ago 👍😊

[@mariaceciliadellinnocenti2933]

Mark... podrías subir este material con traducción al español ? Me cuesta a veces entender

[@MEAUXTIONFITNESS]

I prefer to train in that jacket as well.

[@superdragonsunshine]

How do you “drive your rib cage down?”

[@MarkWildman]

Squeeze your abs

[@pwcrabb5766]

Wonderful demo with 40% too much blabber

[@dukekaboom4105]

I thought it was only Scottish people who exercised with coats on. 😊🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@MarkWildman]

I did a whole pile of videos shot in Scotland last year I’m gonna do more next year I love working out in the Scottish Mountainside

[@dukekaboom4105]

@@MarkWildman I’ll check them out. I’m very lucky I live less than an hours drive to the Cairngorms our most mountainous region. I don’t climb but I do mountain biking there which is fantastic. I’ll keep an eye out for you next year.👍

[@bogdanshevchuk5101]

Video titles are too long Content is good though

[@MarkWildman]

I’m open to suggestions

[@contactkashif]

@@MarkWildman Try "Get rid of back pain with kettlebells - golbet squat bicep curl". The idea would be to see the end result first in the title, especially since most of the title gets truncated in the UI. A bit click baity though, I admit.

[@hazelmaines2040]

Because this series is intended to be played in order, keeping the KB45 Rock bottom curl title works in this context. The additional length in the title will be helpful for people searching for key words in you tube like squat depth and goblet squat. I get your suggestion if it was an isolated movement video, requiring click bait, however in this context I'd keep it as is.

[@hazelmaines2040]

Just searched KB squat depth and this vid came up second on the list btw

[@maxpower8052]

I appreciate that the titles provide a high-level overview of the video's content.

[@alowlypawn]

Workout clothing? Pfft...

[@zachupton3647]

Who cares what you wear as long as you can bring a full range of motion

[@MarkWildman]

its cold