Kettlebell Front Rock-it - Functional Booty Builder

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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

[@braedenmoses]

I love to close my eyes while Wildman completes his set and pretend I’m listening to a Choo Choo Train 🚂 🚂

[@derpoutson]

Well I was going to have a good weekend before I watched this 😂

[@joshuarubin8927]

Thank you for being the only person demoing this in the internet as a HINGE to a SQUAT and not just bouncing and swing their arms back and forth

[@doylelacrua]

One of the best instructors out there. Probably is the best, it's debatable. But maybe not. Nah, I'm gonna say it. The best instructor out there.

[@williamakers1101]

Atleast we can be confident he isn't using fake weights like some of them do.

[@doumkatekz]

@@williamakers1101 they really do? Aieee

[@aliciagonzales8195]

Try Athlean-X Jeff gives very good advice & instructions on how to build specific muscles and gives you heads up on preventing injury as Mark does to thats why they are my go to gentleman

[@Truth614]

Well, I think Mark is the best. He inspires trust.

[@tsoliot5913]

I've been looking for something exactly like this for my poor massively quad dominant ass for ages. Thanks Mark.

[@agustingalvan]

This is a good exercise for skateboarding on a pump track.

[@Lanaman400]

Omg! This guy is going to destroy me 🤣! You can just tell how strong this guy is, LEGEND 💥💥💥

[@Charlie-te2tt]

Just a thank you. Just completed 200 snatches in 10mins. Only a 12kg but can start building the weight now. Didn't think it was possible, but brilliant video lessons have been so good the past 3 months. So thanks. Guess I'll have to get a t-shirt 👍

[@coastalbear1325]

Been waiting for this series for a long time. You're a killer trainer and the best on KZbin for kettlebell. Keep crushing it 💪 Excited to build a program from these.

[@mattbryant6187]

Best for Kettlebell and Clubbell imo

[@jurnee21485]

This is exactly what my booty needs! I've been trying to activate my glutes for months and months now (I drive for a living) and this is PERFECT! THANK YOU BRO!

[@NonLocalYokel]

My buns are involuntarily contracting just watching this.

[@sweetvuvuzela4634]

🍑

[@thefirefighterwaylifefight2030]

So I did the front rocket for the first time in the gym yesterday! Absolutely amazing movement!!! This is honestly one of the best compound movements I've done in my opinion anyway... I'm a Firefighter and a retired pro MMA fighter....I wish I found you 20 years ago brotha...I would have been a better athlete for sure.....Keep em coming Mark this stuff is absolute gold....thank you sir

[@MarkWildman]

Thanks for watching. I’m helping my firefighter buddy with his tower prep now. Glad to have athletes such as yourself watching

[@ryandavis6660]

Marks intructions go in.. So clear!

[@dougmoore5252]

Mark, you a remarkable teacher, many thanks for you do.

[@MarkWildman]

Glad to help

[@stormrider1119]

Yep, I feel the burn in my hamstrings already and I haven't even tried this yet. Brilliantly fiendish. Cheers as always Mark...

[@gemmadidit4118]

Watching you SQUAT is one of my favorite things...

[@catfromcaracas80]

You’re a sick, sick man @markwildman. Can’t wait to try these 👍🏼💪🏽

[@Lily-lt5pr]

LOVE this one!!

[@shaungregory1827]

Looks brutal - I'll give it a go this weekend

[@anasaenz5702]

Challenging and love it , thank you!

[@vicsophios5892]

So very grateful to be able to have access to these videos. Thank you!

[@buffmay1666]

That looks brutal. I hope to one day get there.

[@Roland8486.]

Hi Marc, very interesting kettle bell lesson, thank you.

[@tomasoboselli7388]

It hurts just watching it. Gonna definitely try it.

[@richardcollins2622]

Great stuff as usual!

[@earlc5990]

Mark thanks again. I had left knee injury and I know for certain doing the side to side using light weight with touches will be a game changer. You da man.

[@cotymcclung6088]

Such good stuff!

[@greatrixbrad]

Looks like very good one for downhill skiing.

[@banjophonist7632]

This exercise is absolutely brutal!

[@timfrombrooklyn7102]

Bro Mark, your videos are really helping me understand what I need to do after my meniscus disc surgery last year. Arigatou! ありがとう！　Tim in Japan

[@MarkWildman]

Glad to help. I’ve had a lot of knee surgeries so it’s a topic I care about quite a bit

[@AestheticsbyPatricia]

I love to do this move. I started with 12kg and now my third set is 16kg. Working on one handed swings with this. No one else does these in my gym. 😅 Ty, great to see it on here!

[@a.lame.username.]

"truly aweful"!!! Thank you 🙏

[@swapnildalvi8325]

Hello, following since a.month on KZbin, one of my fvr8 workout for legs have seen . Thank u very much.

[@aliciagonzales8195]

Love the direct explanation of specific exercises from Mark Wildman giving us warning signs we could do it better thank you God Bless

[@sumotofu]

Real excited to give this a shot. After some minor injuries, I'm thinking that I may need to work a bit harder on leg strengthening, specifically in the glutes and hamstrings. Seems like this will be a real asset in that regard. Keep up the great work, every video is great!

[@theophiluslondon258]

Tried this yesterday with the side rock its and I can barely make it up the stairs today. Please keep making more kettlebell content ✌

[@yazan80]

My god the burn on the glutes from this exercise! 🔥

[@adamp5410]

Tried these today and man you were not lying. Quads right above my knees were 🔥🔥🔥. Many thanks, love your channel!

[@debunkgod]

Love this functional exercise. Just started doing these, and they are incredibly adaptive with other exercises and definitely worth their price in gold. Thanks for sharing!!

[@a.lame.username.]

Thank you!

[@henrybodnar4051]

Thank you sir.

[@felix-xo8oi]

hi mark, i've watched a lot of your videos, all very interesting and i'm going to try out some of those exercises. you sometimes talk about the different types of clients you have: actors, models, circus people. i'd be interested in a video where you explain maybe a little bit what the different needs for all those groups are and how you adjust the training accordingly. i imagine some are more interested in hypertrophy than others, while mobility or endurance might be more of a concern for others etc. thanks for all the great content!

[@joeh1529]

Thanks for doing these videos. You've been a great find during this pandemic. Any suggestions for an avid disc golfer? I gotta say, that once I started doing the kettlebells and clubbells my drive distance has increased. This is a massively growing sport and any tips would be incredible. There is a specific cross-step and across the chest pull when driving off the Tee in disc golf.

[@cazb1155]

Did this and yeah its brutal! Please create a programme for purchase, there's an appetite for it.

[@veerchasm1]

I bet Mark gives awesome driving directions 🖐🏻 👉🏻✊🏻👌🏻👍🏻

[@MarkWildman]

distances, landmarks. height and color of signs... my directions are legit

[@awyeah2011]

Thanks for all your videos and common sense tips. Keep them coming! I’m so frustrated that I cannot buy a competition kettlebell now. No one has any in stock! I have a makeshift kettlebell gizmo that allows me to put small plates on it but all I can do with it are swings and some squats!

[@MarkWildman]

you can probably do these rockits with that thing. hopefully manufacture will catch up soon.

[@matttenney8694]

Brutal! Just did 10 mins, 30 secs on and off alternating between this and side to side. Great work out! It's almost a swing + squat so could you do this in place of both those?

[@dougmoore5252]

I am beginning to do monster lifts and swings now.

[@sligo405]

Dude should have his own tv channel.

[@MrCinnamonboy]

Keep it up

[@jonathanmccloskey3463]

Hey Mark, any chance we could possibly get a few or one consolidated cooldown exercise video from you? I know how important cooldowns are as you get older and i just want to be sure i'm doing the right ones following certain kettlebell/heavy club sessions. Thanks as always and hope you're well.

[@a_fuckin_spacemarine7514]

Been looking for a tutorial for these

[@AndrewPotterton]

Brutal

[@cucciafr68]

Just tried this for the first time. Using a 20kg KB decided to do a 10 min EMOM. Was going to use the first round to figure out my reps. I got to 16 and thought "Not TOO bad." My second round I thought ".... Hmmmmm." My third round I knew "I've made a horrible mistake."

[@magicricky9726]

Awesome! Is it also possible to switch the bell from hand to hand?

[@LL-kp8jm]

Great for Judo!

[@jasonmurray4714]

Mark I've been watching more and more of your vids (I love me some KB). I'm familiar with the "traditional" KB movements (thank you Pavel). Is there a good approach (other than watching all the videos) to get familiar with these other movements?

[@NunyaB1s]

I missed this one. I think it’s scarier than the deck squat lol!

[@topstrok]

I did this movement just this morning. I had been doing a bent over row with the kettlebells, and I swung the weight forward -- two 25 pounders -- I like doubles on most stuff. I guessed at the form, and after seeing your video, your demonstration confirmed my depth in the squat portion. I was afraid I had not gone deep enough, but after I saw you do it, I think I did it prudent and just right. The side press is one of my favorites of yours, although I have of recent gotten a touch of tennis elbow, so I have not done as much of the side press as I would have hoped. If you should take requests, I would like to see a video where you issue advice on working through a tennis elbow -- as I would like to work through the tennis elbow if at all possible.

[@Neurodivergenttradwife]

Just tried this... oooowwww.

[@ashleystrong2140]

Hi! I know you said this is an advanced move but to me it looks easier than a real kb swing. When I do the regular swing my lower back hurts even though I'm using my lats snd shoulders to stabilize my upper body.

[@belsonicboom1109]

You know you have a badass Kettlebell instructor when they’re kicking the Kettlebell across the floor 😵

[@typingthe]

What are the best core exercises for sports performance? Include Turkish getup

[@tommym875]

Question. What’s your thought on doing these one armed and switching hands at the front? It definitely felt like it slowed it down but felt pretty cool too.

[@moifaacademynewcastle6130]

Looks challenging, what is the breath pattern, are you breathing out on squat and swing?

[@CCaravasi]

Have you done a video on sole breathing while exercising or underload... I find breath work incredibly fascinating and would love to hear your technical breakdown

[@MarkWildman]

I think there are a couple from last uear

[@ladybugz4839]

Do you have a video on proper breathing?

[@antonsamuel8503]

First off, thank you for all the tutorials, learned a lot of awesomeness through your channel. Question: Just had a knee keyhole surgery, some scraping of the kneecap and cut away part of the meniscus. How long until I can start rehabilitating with the KB?

[@MarkWildman]

That is 100 percent a question for you doctor. But when you you do start you are gonna start at ridiculously light weights. And build up reaaaaal slow

[@antonsamuel8503]

@@MarkWildman thank you for the reply and the advice, will be doing as suggested. I have one extra question, which KB exercises should I be focusing on when me knee is healed up?

[@user-ps3st9qd9v]

I will ecen do a swing squat single arm but it might have its risks even an outside front rocket single arm

[@MrJPacato]

Nice video. I'd very much appreciate functional exercises that focus on surfing. Or pointing out exercises already explained that might contribute to better performance.

[@MarkWildman]

swing, squats, inside circles, outside circle, rockit, side rockit, inside kb clean, outside kb clean, deck squats. and bosu circles

[@MrJPacato]

@@MarkWildman Thanks!

[@nigelterrancehordatt-reece6577]

Just curious if using very light weight can this movement be done or should you just perfect swing 1st?

[@rayrock23]

I've started doing swing squats, where the bell comes up a bit higher like a normal swing. Is there a reason to do this instead of the swing squat? I'm 100% behind your instruction, so if there is a reason that this is preferable I definitely want to know. Off the bat, it seems like it is lower impact and I can go heavier.

[@morvarid73]

Hey Mark! you say that they way that you do this exercise is time under tension.. So do you perform them slowly?

[@MarkWildman]

no. by time under tension i mean do them for say. 60 or 90 seconds

[@mattbryant6187]

Just seen the translator lol hilarious....

[@alanhamford2538]

Is this one of those _"Don't do this at home folks"_ exercises? And does it offer benefits over regular swings & squats?

[@MarkWildman]

It does. It’s an entirely different time under tension profile that applies very heavily to equestrian sports, off-road, motorcycling, and downhill skiing.

[@vadimchevvie]

Hey Mark. How does this exercise compare with the goblet squats in the long-term?

[@MarkWildman]

Totally different. This is like an unending tension side deadlift.

[@user-ps3st9qd9v]

And doubles

[@steel1151970]

I don’t know why but this appears to be tough

[@marabunta1980]

Can you please explain how you breath during this exercise. I understand proper breathing would be important when doing this for time. I thought I heard 2 breaths in a single rep, like breath out in the back swing, breath in when the bell starts moving forward and again breath in when the bell is in front of you. Is this correct?

[@MarkWildman]

exhale front and back, inhale in the middle. but the inhale is not the focus. its involuntary. its driven by the exhales. you are exhaling on the compression.

[@marabunta1980]

@@MarkWildman thanks 👍

[@user-ps3st9qd9v]

Swing squat

[@crossfithammerschmiede]

Did you create this exercise?

[@MarkWildman]

no. i learned it in 2007

[@crossfithammerschmiede]

@@MarkWildman Never seen it before, looking forward to trying it. I'm loving the KB Around The World + Figure of 8 at the moment. I already feel it making a difference with weight distribution on my flat feet. Thanks.

[@chiburashka100]

Hello, can an overweight person do this drill ?

[@MarkWildman]

Depends on the individuals girth but eventually every athlete will be able to do this

[@hughcards]

That looks REALLY nasty :D

[@stardresser1]

Ugh. Maybe someday. For now I'll just put down the donut.

[@jacquelinehall8346]

Seems unsafe but I guess if you perform them properly they could be effective.

[@MarkWildman]

Very effective. Very safe

[@bobaaron1544]

As advertised - oof