Kettlebell Abs - Standing Pullover - Ideal Warmup

A part of the Standing Abs Series
Shop Wildman Athletica: bit.ly/WildmanMERCH
Music I use: share.epidemicsound.com/Wildma...
Follow me on Instagram: bit.ly/MarkInsta
Have any questions? Leave a comment below.
FAQ & ANSWERS:
What workout gear do you use?
- Kettlebells: kettlebellkings.com/#_l_8t
- 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
#kettlebellworkout #abworkout

[@evelyn4043]

You are hands down my favorite kettle bell expert. Really.

[@aroostookbarbell5549]

By far…

[@kenfreeman8888]

"Breathing behind the shield." Oh my goodness! That helps so much. I finally realized that tightening the core (where I can continue breathing) is not the same as sucking in the gut (where I can't). Thank you!

[@katpellot7646]

I love that you take the time to read comments and respond to folks. Thank you for being so awesome.

[@MarkWildman]

trying my best. people let me know what i can do better so i'd be a fool not to read comments. thanks for watching

[@hgfishy]

Let me repeat once. Mark has explained how this exercise direct works on the rectus abdominis, and actually the effect of breathing makes this exercise more effective, your core ist just like a solid barrel. I've learned so much. Thanks for your sharing!

[@JonathanBrough-wg7ji]

Great content as always. Thanks!!

[@kaylabriggs3437]

You're an awesome teacher. Thanks.

[@pablofan]

Thank you. Concise. Useful. Approachable. More please.

[@TheDukeofDixie]

Rockin' content! Concise, well conceived, well planned, well delivered, and above all: VALUABLE!

[@Coceretriever]

This is so good! I love your abs series.

[@anettefausbll3787]

You do great technical well explained videos, Thank you!!

[@khyleesikihel3552]

Amazing vid! Lots of wisdom in one vid. I love the principles behind how you workout.

[@3as446]

Thanks so much for the in-depth info on this exercise. I’ve been doing it wrong all this time.

[@stormrider1119]

Excellent video as ever. MW explains important principles so simply. Thanks

[@platonicguardian6923]

This is just what I was looking for! It's a perfect Pull Day warm-up, especially before deadlifting. 👏

[@SileDevil]

Loving these KB ab exercises as there are not many on youtube, keep them coming!

[@anitaelghandor7295]

I'm learning so much,thank you I really appreciate it😁😁☘️

[@bertt1014]

Every one of your videos is full of so much good information it boggles my mind. Great stuff. Thank you.

[@emaddarawsheh7420]

Again another underrated Chanel.....great stuff bro...thanks for sharing

[@angelasosa3322]

Thanks! Core stability, resisting extension is what has been holding me back in training--63 yo and wanna kick butt! This and the beginner core video part of my daily routine now! Yeah!

[@clarabartha1737]

Great explanation with helpful demonstration, and a little sadistic humor. I hope to try this exercise as per your instructions, Mark.

[@Icynova]

These videos have been making my quarantine. 🙏 thanks

[@smittys19daytona]

excellent instruction

[@khmisc]

Another great, clear KB exercise explanation! Thank you for all your videos. They have helped me A LOT to learn good, intelligent, safe KB technique!!!

[@olyrhys8724]

Hello Mark. I really enjoy your videos and appreciate your focus on movements rather than muscles. Thank you for putting these videos out, which we all know is time consuming for you but hugely valuable for us and provided for free. I’m sure that you are very busy and in demand on many fronts but I would like to add my voice to the increasing choir of KZbin subscribers and video watchers saying that if you are able to do a book or paid exercise program - I will happily pay to subscribe to that. You have a growing fan base and potential market! Thanks again.

[@filipdragozov]

Just simply the best kettlebell content 👌 in KZbin 🙌

[@kit2a915]

Love this video haven't seen any explanation like that before, and make alot of sense.. 👏👍👏

[@ailbheoneill4093]

Brilliant content 👍

[@TheJake664]

Thank You Thank You ! ! !

[@mikeeeeee555]

Mark "I. Make. A. Hand. Movement. For. Each. Word. I. Say." Wildman, love the content brother.

[@MarkWildman]

quarantine has me making weird movements for sure

[@husseinjmakshofi2697]

Great content

[@inglesconalan5360]

I love Mark's style of explanation and training "a jovial punch to the stomach", no bullshit, fantastic!

[@Thebonesoftrees]

Brilliant.

[@roninmetal83]

That was great. I've definitely developed an issue with abs not engaging, bum sticking out, tight hip flexor and lower back taking a beating. I'm working on correcting it and videos like this help. Have to tense those glutes! Thanks

[@hangonsnoop]

You've been putting out great coaching lately.

[@salimosman8188]

Cool nice n simple...cheers 👍

[@KayJayKe]

The more I look at these videos the more I think "I'd soooo love to be trained by Mark Wildman of Wildman Athletica" but don't think my eyes have the amount of tears of pain I'd cry and this bod of mine is probably too far gone even for his expertise! 🥺 Ah to dream... But... I'm doing what I can do... starting somewhere... crawl✓ | stand✓ | walk✓| trot✓ | run✓ 🙂 Each result will be celebrated!!! Might even swing a kettle bell and resurrect the clubs that are lying dormant in the cupboard! Thanks for sharing your knowledge with us... Appreciate it all!

[@anitaelghandor7295]

I have to tell you the past 3 yrs I have been doing about 50 miles a month with legg wts,back pack 10 lbs big hills,it has hardly done anything for my middle,with the ktl bell is working wonders very pleased, definitely coming along,with the walking feet hurt,rt knee would swell,all that is gone,I'm so 😁😁😁

[@NK-ne9uf]

King level content

[@hmksgz]

Thanks for the great information ℹ️ Kindly, if possible to put together kb warmup movements in in one video. That would be very helpful and I shall thank you

[@philstyles5384]

Have you already covered pretty much all club bell movements, I know you have made a gazillion already and for those I THANK YOU !

[@MarkWildman]

not even close

[@pierrebeauwens6701]

Always good content here! Hi Mark, it could be interesting to make a tuto/feedback on the different cardio devices you have at the gym (versaclimber, concept 2 skierg, rowe...from what I ve seen in the back). Respect!

[@MarkWildman]

Great suggestion

[@michaelsenft3608]

Glutes on is the bottom of the pelvic floor, bottom of the abs all the way on - genius, and the essence of quality movement that is missed by the vast majority of all trainers. Can’t be a “glute guy” and not constantly drill this point above all others. Again, well done Mark

[@MarkWildman]

you see a guy with a 6 pack but no abs you know he will fold under fast load.

[@trollop_7]

​@@MarkWildman Are not abs and a 6 pack the same thing?

[@augustobrignardello9999]

Love your training, Just got my 16 and 20 kg... Thank You very much, I am comming back from back surgery, L3/L4 /L5 /S1... And getting strong and solid... From Lima Peru... All power to You and blessings!!!

[@augustobrignardello9999]

And I am getting a Heavy Club for sure, I All ready improvise and love it to, great work for muy butt, rotation, I surf a lot, cant wait to go back to the water, I will ripp with Your training

[@MarkWildman]

get a 15lb club to start. let me work on a program for 15lb club

[@Hell_Inc]

lol! We need more stomach punching coaches for sure. Great stuff

[@sandermatser8915]

Hello Mark, Sander here from Holland. I love your video’s. Keep up the good work and stay strong. S4Elements

[@goyaliza]

Can I say how much I appreciate these videos? Do you have a beginner program even it's just a list? @MarkWildman

[@fabianaubry3555]

Did you just say "A jovial punch into the stomach"? :) :) :)

[@MarkWildman]

definitely

[@danhope77]

🎉an excellent core exercise

[@ding174]

Another option I use is what I call half and half. I do a halo half way and pause with the KB on the nape and do a forward pullover. I’ll also do a full halo and from the the front pause bring it over to the rear and complete a half halo if that makes sense. It’s just another variety so I can keep it fun and non monotonous. KB on!

[@stevepace-first8617]

Impressive channel. Maybe some double kbell progressions?

[@greggyaeger5809]

Content is so on point. Do you have a program that we could buy? Through this quarantine I have watched about 95% of your videos.

[@slinenjr8767]

Inquiring minds want to know.

[@gideonsoares1904]

I would love this! Cant get over how consistent you are with your content markwildman. Would totes love to support this channel and your efforts!

[@MarkWildman]

working on it. keep hitting technical snags. once they are sorted. you can expect 6 programs in 6 months

[@gideonsoares1904]

@@MarkWildman love it! Watched basically every video you've got. Now it's time to put them into action. Plenty to do until you're technically unsnagged :)

[@michaellonsdale4185]

@@MarkWildman Awesome...! I've been looking for your workouts but to no avail - fantastic to hear they are coming...!

[@zacharyweber1992]

Hello Mark Wildman! I love your content and have been falling in love with kettlebell workouts. I know you said the basics are the swing, clean, snatch, press, get ups, and squats. Throughout watching all you videos I have noticed theres been some other key exercises that you say we are working towards ie single legged pistol squats, or deck squats. I was hoping you could make a video like your basic 6 kb movements, but for these alternate end goal exercises? Please? Either way thanks for all the lessons!

[@MarkWildman]

give me some end goals

[@zacharyweber1992]

@@MarkWildman Thank you for replying! So thus far I've been sticking to the basic 6 kettlebell movements, since these are foundation. Should I just be sticking to these 6? Or, should I be graduating to other kettlebell exercises / movements that are better? So far you've mentioned single legged pistol squats and deck squats for example. I suppose what I'm asking is, once some one has mastered the basic 6 movements, whats the next set or group of exercises they are suppose to be incorporating? Once again thank you for all your great content and taking the time to respond, you rock : )

[@Jueli3004]

Mark there is another way to make tough kettlebell pullovers: lay on your back, glutes tight. Kettlebell to be taken from behind the head. But don’t grip the handle but hold the bell only with the hands for the pullover. This requires maximum attention and pressure to keep the kettlebell safe and tight. These pullovers are tough and a little bit dangerous ……… no sloppy or slippy hands. But it’s great. You can as well move the kettlebell to the left or the right side of the ear. My weight for this 24kg

[@liamhansell]

Hi Mark. Love your vids! Do you have any plans to make an app in the future? Best Regards. Liam :)

[@lemmylemz7394]

He is on par with Athlean x when it comes to clear cut, perfekt explanation.

[@khyleesikihel3552]

I would even say he's better. A lot more understandable and simpler for all kinds of people.

[@AEYRivera]

I'm also a fan of Athlean but Jeff still tends to ramble and takes a while to get to the real point. Mark still takes the cake for brief, clear, concise instructions. I can do the Turkish getup properly because of him. I was a mess before.

[@alexxxender1258]

@@AEYRivera maybe because hes not teaching anything ? All these kettlebell exercises are very easy

[@MarkWildman]

that's the point of coaching. to make the simple actually simple.

[@AEYRivera]

@@alexxxender1258 Not teaching anything? The finer nuances of breathing, stance, posture, core engagement can spell the difference between an effective exercise and just swinging weight around. He makes it much easier to remember how to do them properly EVERY time. That is effective coaching. So many regular dudes can't even do push-ups, dumbell curls, planks or whatever "simple" exercise properly. You can't blame most of them either. Proper biomechanics is not inherent to everyone.

[@mrgaozijian]

In your Kettlebell Programming for Beginners video you recommend 10 minutes for warmups. Would you recommend doing 10 sets of emom's for warmups each training day?

[@Lanaman400]

Soooo, excellently explained, is it me or does Mark make that kettle look like it weighs nothing 😳🤷‍♀️

[@daneshed2105]

holy mother you had some nice climaxes in this vid! real awesome man

[@BaydreamR]

Abs on!

[@Michele-W.]

😄 great!

[@wilsonsmanz]

I combine this with my squats.

[@meekben]

Can you make a video of half kneeling snatch and clean ?

[@MarkWildman]

yes

[@the_real_boulder]

When I do this, my elbows hurt a lot at the top of the movement. Using a lighter KB and trying to maximize form. Is that pain normal?

[@ahmadelshbasy3222]

How do you personally currently train ? What is ur routine and equipments you use ?

[@MarkWildman]

that's like.... a hundred videos. right now... concept 2 or versa climber first thing. then some kb's. then either an hour of mace or 30 min of hydro core.

[@michaelcianciulli863]

If I lack shoulder mobility and can't get my elbows pointing vertical at the top of this movement (they more point forward at a 45 degree angle), is this movement still safe to perform? Or should I work on increasing the mobility first? Thanks for all the content.

[@MarkWildman]

Start very light and work on getting around without deviating the neck. The drill is the mobility drill in this case

[@watchnerd]

Would you say this is a progression from the lying flat back version, or just a variation?

[@MarkWildman]

I would condsider them directly telated

[@cordanenberg6375]

Hi,i love kettlebell and i fear Clubbels 😁

[@tstrongarm77]

Do I need to practice halos first then?

[@marcjcampbell79]

"Squeeze the booty" t-shirts please!!

[@lucia7635]

😊

[@veerchasm1]

3:12 This video will also work if you want to do the Robot dance

[@a.lame.username.]

Wildman Wikipedia.

[@sambsialia]

Hey. Just ordered my first clubbell. Where do I start? Add to my routine?

[@MarkWildman]

what weight. shield cast. inside circle, outside circle,

[@sambsialia]

20lbs.

[@lilbeanbun]

Ok but what if my right elbow "pops" when I do this with a REALLY light weight (10lbs)? I think it's a tendon moving over bone, so no pain, just an annoying sound that I'm worried might be dangerous

[@Not2Be0utDone]

*Sub’d*

[@Menyhard]

I like it sir. I will be 54 years old and. I still workout

[@fartmaster--po4ti]

Is there much point to doing this if I'm already using an ab wheel? It seems to basically be the same thing.

[@MarkWildman]

yes

[@anthonymustacciuolo9105]

Is there any disadvantage by doing this movement from a kneeling position? I find it harder to 'dump' your abs this way...

[@MarkWildman]

upcoming video on that. buy there is no disadvantage. actually. there is an advantage

[@henridenavarre7892]

I was wondering what your thoughts are on the traditional okinawan version : kzbin.info/www/bejne/i3bJfIaYj9Bsiqc Morio Higaonna's Karate practice #2 | CHI-ISHI&SANCHIN GA-MI | At around 2:00 they train with the CHI ISHI one handed, and in that way it's more or less the cross-body stabilisation version of this exercise. Maybe a good idea for clubbell ... ?

[@MarkWildman]

i love it. old school. that's how i originally started down the path of training that im on. sledgehammers, japanese martial arts and no good sources of info. i love the chi-ishi. i just do a version of traditional movements run through the path of modern sports science. what's in this video all have modern mace equivalents. if they scaled the weight up, it would end up looking more like what i do. variable weights in predictable increments change the end points of movements. but there are pullovers, pullover squats (there its a pullover horse stance), front presses (which is there punch). flares (which is there flair to punch). i really really like the sanchin water walking with withe tiger claw jars. i did that for years. but in order to make things more appealing to the general public, you have to pull out lots of the traditional elements and make it simpler.

[@henridenavarre7892]

@@MarkWildman Yes, I thought something like that. Thank you for your contribution.

[@eyetineetee]

Maranantha

[@timboha8191]

You often promote feet forward in many exercises because that’s the way we walk, if your feet flare out slightly when walking, is it beneficial to actively correct the flare so feet are straight?

[@MarkWildman]

its beneficial to train with feet straight ahead, so that eventually we can walk with our feet pointed more ahead

[@octoman06]

can you do this sitting down on a bench?

[@MarkWildman]

Yes

[@octoman06]

@@MarkWildman thanks

[@husseinjmakshofi2697]

“Jovial”. 😏

[@ibinixer]

The edit of the kettlebell just disappearing half way through completely lost me, spend the next 10 seconds thinking he'd dropped 16kg straight on his toes and trying to figure out why he didn't even flinch.

[@daneck100]

Does this pullover work the last ? And can it be incorporated into a ladder workout ! Thanks

[@MarkWildman]

Yes and yes

[@arsalenshamil4117]

How do you avoid hitting your head with the Kettlebell?

[@MarkWildman]

Practice

[@MarkWildman]

Lift your elbows until there my are vertical, if you are hitting your head you probably aren’t extending enough

[@chickenneck]

Can we get arms that big without doing curls? I would love to replace curls with more kettlebell workouts.

[@gemmadidit4118]

Oh my!...I'm objectifying you...

[@diggdogg5378]

Meh.