Knee Pain: restoring basic human movements for an active life-Exercises for Overweight Individuals

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[@sorrysock3269]

This channel wins the Internet on a daily basis.

[@ohmymy9]

🎯

[@cosmin1579]

I concur !

[@cameronmiller6240]

I love how apologetic mark was about “contributing positively to society” as a sense of purpose in ones life.

[@nikolaoskaraliolios2822]

"we don't all have to get ripped and shredded". say that again. if only ripped & shredded automatically implied healthy. i was never unhealthy, but i've seen the way i walk change drastically since i begun training w/ clubs an KBs. thanks as always

[@estherpalenschat4356]

Gawd I love you Mark Wildman! Dangit! You are awesome. I love that you break it down to...LIFE. Sure sure...go get ripped and be a beast for those who want and need that. That is lofty and honorable for sure. But for those who just want to live a better life, the fresh, comparative perspective is sometimes needed. And so, your definition of "Adventure" being a basic quailty of life is SOO important. Im a massage therapist at a resort, and SOO many people who come in for work with me from around the world, do not understand this, or have not learned anything close along the way. And they think that just because they are aging that they must continue to be more miserable by the year with no other options. Or they think that I can fix them somehow, and they have no responsibility in healing and stabilty of their own body. It's heartbreaking to me. I try to share ideas and different perspectives with them hoping they will catch a small fire for life with less of pain and failing structure. I tell them we ALL have something we have to work with or work around. And where appropriate I share MY life, and decades long journey to be healthier as I age, and not sicker or weaker and falling down. I do mention to them that I have learned so much from you from your channel, about HOW to do certain exercises,(the kettlebell has become my lifelong goal in my aging plans), and I am learning how to apply progression and work with or around MY own injury patterns etc. Anyway...dang...Im so grateful for you, and so deeply appreciate your approach and professionalism, to guide in health and fitness without the heavy layer of Bro-sauce that could so easily scare away people who really need the skillful teaching you offer. Thank you so very much. 🙏

[@antonomaseapophasis5142]

"Bro-sauce"

[@MarkWildman]

Thank you…, and I’m stealing that phrase “bro sauce”…. It’s very …. Descriptive

[@firdausariff]

The initial pain is no joke even though I started with 2kg kettlebell back in July 2021. It's also boring as hell for the first 2 months or so. Things get more fun once you can do swings and Clean & Press. Adding Single Arm Heavy Club make things more exciting although they are not easy to get. But it's critical to have so you can continue to train while travelling and adventuring. Now I'm doing 12kg Kettlebell and 4kg Club. My knee pain are gone and flat foot pretty much fixed. Lifting heavy things up to 40kg is not a problem anymore. Really can't thank Mr. Wildman enough for his generous and empathic videos that allowed me to reconditioned myself.

[@MarkWildman]

That’s what I like to hear. Keep up the good work

[@diceymaan]

Some advice to heavier folks: When I started squatting I weighed +460lbs (210kg), so knees were of real concern. So, I started by squatting box squats with no added weight, only with my hands put forward to keep the core straight and centered. I also kept my feet wideish and slightly out-pointed. Then a couple of first weeks I added a little bit more weight gradually (plate of weight that I kept in my hands on chest level. Felt this brought balance) and then in the third week I squatted down to a bench press level and in the 4th or 5th week, I started squatting without anything under. After that came adding weight. And you don't even always have to add that much weight if that is not your goal. But the gradual deepening allowed me to get the position good and get some initial strength and stability before I dipped all the way. Oh and I squat 3 times per week ever since the beginning. Try it, it might work for you. I never experienced any knee pain squatting like this, even though before it my knee would occasionally hurt just going down the stairs. P.S. The club exercise sounds interesting!

[@JDEcc91]

Yes! More of this!!!

[@michaelpalacio9483]

Great topic! ADVENTURE!!

[@mikestevenson4101]

Great video. Answers alot of questions around starting point, progression and programming.

[@hierontatohtori8696]

Respect & gratitude. By far one of the best, if not the best channel on excercise, being healthy, learning and going on adventure.

[@stevekubien6680]

Thank you for all you do.

[@haroldpapillon4686]

Wow. Good communication skills. Great teacher.

[@RussellTLittle]

What a great explanation. Great video

[@michaellacy8510]

This is super helpful. Thanks.

[@sanfordpress8943]

Amazingly well informed. Educated

[@terencyfitcoach]

Great information.. thank you for sharing.. this one will definitely help my client get her results

[@jeanette-and-ernie-atthe-a3271]

Great Video!

[@alfonso365]

This is great!

[@carlossodi9587]

Excelent work! Keep it up, do you have excersise for Morton's Neuroma? 😢

[@xlady7772]

Yes so on time my knees always hurt and over weight so thank you

[@kwucmp]

I thank you. This chanel has helped me train my older obese clients. I like how you break it down.

[@MarkWildman]

The goal is to help so thank you

[@BenSemisch]

What are your thoughts on using Indian clubs? Specifically alongside a club and/or kettlebell program, either for warm-up or recovery days?

[@JosephAlanOliveros]

Hi Mark, Thank you very much for your wonderful and very useful training programs/videos. I am one of those that has benefitted from it. I am a deconditioned/overweight individual that is doing kettle and club bells to loose weight and build a lean and muscular physique (think Bruce Lee) along the way. I have gone from 210 lbs last year to 148 lbs this January with a target weight of 140 to 145 lbs. I mix your program with a ketogenic/low carb diet and daily 20hr intermittent fasting with a 4hr eating window. My equipment are 4 kettlebells (4.5, 6.8, 9.07 and 11.3 kgs) and a 4.4kg club bell. The program that I am doing is based on your Program Design 3 - Basic Kettlebell combined with Single Arm Heavy Club. My idea is to start with light weights, perfect the form, reach 100 reps (20 sets) then either retain the program but move forward with heavier weights OR add complex movements or replace it altogether with complex\movements. I am doing 5 reps per set and I'm at 15 sets as we speak. I take quick breaks after every 3 sets usually to check on my pulse then resume working out. I do my workouts every evening usually before bed and in a fasted state. MON: 5x 2H Deadlift (6.8kg) 5x Swing (6.8kg) 5x Clean (9.07kg) 5x OHP (9.07kg) Cooldown/Post-workout Stretching (Yoga based) TUES: Turkish Get Up with OHP (9.07kg) 5x L&R Front Squats (6.8kg) Cooldown/Post-workout Stretching (Yoga based) WED: 5x Inside Cicle (4.4kg Club) 5x Outside Circle (4.4kg Club) 5x Shieldcast (4.4kg Club) THU: 5x 2H Deadlift (11.3kg) 5x Swing (11.3kg) 5x Clean & Press (6.8kg) Cooldown/Post-workout Stretching (Yoga based) FRI: 5x Handle Up Goblet Squats (9.07) 5x TGU w/ OHP (6.8kg) Cooldown/Post-workout Stretching (Yoga based) SAT: 5x Inside Cicle (4.4kg Club) 5x Outside Circle (4.4kg Club) 5x Shieldcast (4.4kg Club) 2hrs of Kali (Footwork, stick work/knife work, live-stick sparring). It was my kali instructor who told me to check you out for kettlebell programs. SUN: 40-45min Yoga I've stopped doing deadlifts at the moment because I've been experiencing some sharp stabbing pain at the rhomboid major area when putting down the kettlebells, regardless of weight. I have attempted to remedy this by elevating the KB on 2 yoga blocks but to no avail. I'd like to hear your comments and suggestions for improvements, and thank you very much again Mark!

[@cucciafr68]

In the higher rep ranges I really start to feel the club work in my upper back. Helps counter all that hunched over posture I end up getting from grappling.

[@nikothegreek-3896]

Great stuff Mark.. Thank you for your time to share all that knowledge.. Any advice on elbow golfers pain? Greetings from Athens, Greece

[@ArturoMurilloMx]

our wrist pain (inflammation). I jumped to fast from 10# to 20# Single Hand Club circle

[@ArturoMurilloMx]

or

[@maxpower8052]

Love your message. There is most definitely no magic pill. =)

[@banjophonist7632]

Hi Mark, how important is butt wink when getting low in squats? On a scale of 1- 10 (10 being super bad) how bad is it, or not. Cheers you're a legend!

[@kariannecrysler640]

Going new places, doing new things and positive contribution to society. Essential. I would like to add never stop learning new things.😉

[@colewoohoo]

I am mid program (10 pd club & 20 pd kettle 2x per week each). I also wild swim 3-5 times per week. I have started having heal pain (possible plantar fascia), very tight calf, and some hip pain. Any ideas on how to continue to strengthen feet? Thank you so much for your work & attention to a population often overlooked!

[@Belemrys]

I just went to Niagra Falls with my wife and 4 year old and the amount of times I had to stop to sit down to get from parking lot to the maid of the mist because of awful back pain was embarrassing. I am going to buy an adex club or arc and an adjustable kettlebell today so I can start working towards adventure ASAP! I refuse to stay home on my couch or bed forever because of back pain. I am 6'5 491 lbs. Do you recommend the arc or club for me? Ideally I would make one purchase rather than getting both. I assume the Fat handle is best? My wife is 6 ft too and our hands are the same size (I have stubby fingers with large palm and she has long fingers with a smaller palm). Thanks again!

[@johnsaunders8260]

Thanks for another detailed video Mark. I've been going through your 2H Squat/Mill program since the fall as an middle-aged and overweight individual, and I've been enjoying it a lot. I've struggled however with the directions to keep my feet pointed forward through all the exercises. In the rotational exercises I find that my feet tend to rotate/slide on the floor as I turn through, generally ending up in a more toes out position. I've tried to start with the toes pointed in slightly as you suggest in other videos, but the end result seems to be the same. Are there any of your warmup/cooldown videos you'd suggest to specifically improve the ways my ankles and knees can move to avoid this foot sliding? Or anything else you would suggest aside from duct taping my feet to the floor ;)?

[@virginiacrofford5107]

Look at the overweight program. He has a video on blocking your feet in there to help keep them straight. If you have a KB, I would recommend working on around the worlds. He has a warm up video on the around the worlds as well. Also middle aged and have tons of foot issue and Mark has done more for them than multiple doctors in about 20+ years.

[@virginiacrofford5107]

kzbin.info/www/bejne/b2LGmqd6jcygpac around the world video.

[@virginiacrofford5107]

Overweight feet video-he has other videos on feet. kzbin.info/www/bejne/jnS2inmKoqyGZsk

[@craigpharaoh4669]

This is amasing information my guy! do you have any advice for an apartment friendly light cardio for obese shut in individuals? maybe something that they can do while watching an anime on tv?

[@MarkWildman]

The clubbing sections of training… all Of it actually could be done while watching anime. But only if it’s good anime…..

[@craigpharaoh4669]

@@MarkWildman i like you. we friends now

[@KevinMcCargar]

Great information. What about doing a video for overweight individuals where shoulder pain is the problem?

[@MarkWildman]

Good idea….. almost nothing in the strategy changes.

[@m.raufcelik7267]

would it be also possible to start with extremely light swings with swing nerd math (i.e. 4kg then 6kg for a lady) instead of box squats / suitcase deadlift then move on to box squats? or rather what can go wrong with starting swings early?

[@MarkWildman]

Often people of larger girth have trouble with swings. If it’s not an issue, then go to swings and box squats and clean and press.

[@elliotbaltazar]

@Mark Wildman What led to your knee surgeries?

[@MarkWildman]

Circus fall

[@medsurgcutie]

So if I start with the SA club program at what point would I add the kettlebell portion with the suitcase dead lift and box squat?

[@MarkWildman]

When you have the mobility to do the press. The press is the limiting factor

[@ShantiRedwine]

Mark, would shoe orthotics be good for those of us that have ankles rolled in (overpronation)? It’s definitely causing more knee pain and makes it difficult to walk for exercise.

[@MarkWildman]

i think proper training can solve lots of those issue.

[@virginiacrofford5107]

Mark my question is I seem to have far less knee pain when turned out when squatting. I assume this means I have a weakness somewhere and I would be willing to be it is my left glute because I have known issues. Have had a platelet rich plasma injection, years of PT and still sometimes have pain in that hip as well as 3 knee surgeries. Any recommendations for improving my squat mechanics?

[@MarkWildman]

There are alot of factors that go into this. If you have medical issues, I can not speak to them

[@pythonicinertia7881]

How's the program for overweight individuals coming along? I note it states coming soon on your website.

[@MarkWildman]

We are shooting for march

[@HJ-ul1eg]

Hey! Sorry for OT on this vid, but dk if you get notifications or check older videos so Any chance you could do a vid bout one handed push ups? :) There's so much conflicting info around and I've grown to trust you over the years for your transparency and great info so would really appreciate one!

[@MarkWildman]

I haven’t done single arm pushups in like…. 15 years so I’ll leave that to a more qualified individual.

[@HJ-ul1eg]

@@MarkWildman ah, dang! Well here's to hoping you'll do one in the next 15 years 🤞🏼 and thanks for all the great info you provide! :)

[@luthietin2]

Any word on when your program for deconditioned individuals might be released?

[@MarkWildman]

March.

[@shantanusapru]

If you don't use it, you lose it... (Of course, get clearance from your doctor first...) Great message & video!

[@CarbageMan]

QUESTION: So if I'm already doing goblet squats, there's no need for box squats? I'm at 10lb club (inside, outside, shield cast) and 14.5 kg kettlebell (halo, goblet squat, swing, around the world.) I'm thinking I should be increasing my weights with the club and/or maybe doing pendulums, and progressing to presses. I'm just trying to figure out how I fit it all together with my resistance training. It seems like you have to stop doing some things or lower the volume to do others. Also, sounds like some might require changing weights.

[@MarkWildman]

They are all different things. You gotta pick and choose but there’s lots of options so you always have something to work on

[@CarbageMan]

@@MarkWildman Thanks for the response! In terms of the tetris, I shouldn't be concerned about lack of contrast, in which I might effectively inadvertently push the same muscle groups every day for six days?

[@MarkWildman]

@@CarbageMan you can worry about it if you stop sleeping and loose appetite. i do total body 6 days a week but im not new to any of the movements. you'll have to play with it and figure it out. alternating equipment is usually enough

[@CarbageMan]

@@MarkWildman Thanks! My sleep and appetite are unencumbered. It took me a while to to get my lower back in order after I started and thought I was over-training, but I was probably just using too much weight. I cut back a bit, and It's been okay. I also started swinging light clubs and bells to warm up the tight muscles, and that seemed to be beneficial. I walk _a lot_ and I think that must help too, as long as I haven't strained anything. I do tend to push myself. Finally, I ordered another adjustable kettlebell that will usually be minimum weight for such purposes, but could allow me to be preset at two different weights as I progress. I may bet another club handle, too.

[@bowhunter41002]

So this works for a 56 year old that has just started getting knee pain?

[@zebady999]

I had patella tendonitis last year and walked with a stick for 6 months, also one time I fell off a motorbike and you see my kneecap. Every time I try to add weight to squat it would retweet but bodyweight is ok. So bodyweight it is.

[@yanplan658]

Thanks for video! For the SA Club progressions, can one go up in complexity after completing a volume cycle up to 20 sets? Like after inside circle, progress to inside pendulum?

[@JoshuaCurey]

That’s what I did, but I ended up pivoting to the 2H club program to progress through all of those weights and levels of complexity to cover my bases better. I have some slight injuries, so that’s part of the reason why too.

[@cucciafr68]

He went over a basic single arm club plan in this video: kzbin.info/www/bejne/kIGtlWpth9uJia8 . There was a follow up video as well you could check out. Quite simply the program is divided into 3 days (A, B and C) each with 3 patterns. A is inside circle, outside circle and shield cast. B is inside pendulum, outside pendulum and 180 degree rotating pullover. And C is mill, reverse mill and swipe. These can be done as a volume cycle first, 5 sets of 5/5 all the way up to 20 sets of 5/5. Where you do 5 reps on non-dominant hand then 5 on dominant hand and back and forth until all sets are complete. You can put breaks between the patterns if you would like/need to give your grip a rest. After the 20 sets of 5/5 you would move to a density cycle. The goal is to keep the total reps about the same without over shooting, so as the reps increase to 6/6, 7/7, 8/8, 9/9 and finally to 10/10, the number of sets will decrease. The final workout will be 10 sets of 10/10. After the density cycle is completed you can jump to the next weight and start over. Though this program (which is what I am currently running) is meant for clubs that jump 5 to 10 lbs. If you have the Adex and can make smaller increments, then you will not need to do as many reps. I'm sure Mark can reMark (pun intended) on what the set range would be with the smaller weight jumps. He may have gone over it previously in the Single Arm Club for overweight individuals videos he did a little while back. Hope this helps.

[@GrantGardner80]

Really glad you mentioned the density cycle portion after. I've just switched to this format - Level 1,2 and, 3 on Monday Wednesday Friday and am just getting ready to finish 20 sets of 5/5 , so doing the density cycle will help a lot. Thanks!

[@cucciafr68]

@@GrantGardner80 Glad I can help. What clubs do you have? The standard or the adjustable?

[@GrantGardner80]

Adex. Wonderful clubs. Already planning on grabbing the ad-on kit even though that's years away. 😁

[@cdktaekwon-doclubculebra1627]

The only thing that confused me is saying the club swings work the glutes. I feel glutes turn on with kettlebell swings. But is there a specific point of the club side to side swings where they turn on? I don't feel them and I Club swing with what feels like good technique. Thanks

[@firdausariff]

I felt the same until I switched to a heavier club. You can really feel the glutes activated especially doing Shield Cast & Pullover.

[@MarkWildman]

It will come on when the weight gets heavier, that’s why we have minimum weight range recommendations, and those are just the minimum kinda avg I see in my client base. The heavier the program progresses, the more it happens.

[@nadiadozova6515]

In my case I had one lazy glute and KB swings never woke it up, because the other one was doing all the job. The clubs succeeded in waking it up, so yes SA clubs (circles, but also pendulums and mills) work the glutes very well!

[@karikins3364]

I’m a very overweight person, thankfully without knee pain but I do have terrible foot pain from collapsed arches. Do these exercises help with collapsed arches/foot pain as well? Are there other exercises that would help my feet? My foot pain is keeping me from going on adventures.

[@TankCombat]

Yes. I have flat feet and am overweight. Focus on keeping your feet pointed forward. Mark has a couple videos addressing flat feet with tips to keep your toes pointed forward. Working out barefoot at home has REALLY helped with my knee and back pain. I noticed a difference after following this program for a little over a week. If you have to wear shoes to work out, Mark also has a video on the types of shoes to wear. You can open the video section of his channel and type in "flat feet" or "shoes" and find the videos in question. Good luck on your journey AND on your future adventures! And thank you, KZbin algorithm gods, for letting me find Mark Wildman and for you, Mark, for making videos for deconditioned people and caring about people being better humans!

[@MarkWildman]

glad to be of assistance. a pain free world is a better world

[@karikins3364]

@@TankCombat Thank you for the response! I’m excited to do this program and am so ready to not be in pain anymore 💪

[@theone-jm3gl]

What about leg press instead of squats

[@KeirfireAzal]

"Weight of a 3yo... something like 30lbs" I laugh as my 13 month old is already 27lbs... RIP

[@albertrenaud5782]

40lbs club is the goal for a male. Is that correct.

[@andrewaston6040]

Video says 40lb minimum

[@MarkWildman]

For single hand.

[@MarkWildman]

It takes several years. The single arm progression for that is coming in summer.

[@albertrenaud5782]

@@MarkWildman Have progressed from 15lbsX3 repsX5 sets to 20lbsX7repsx10set in 5 months is that consistent with progression expectation

[@MrJPacato]

And there is an interpretation in the medical community that a deeper squat than the usual toilet aligns bones, ligaments and muscles more better for pooping, preventing some problems. It can be helped with a pooping "step". But overall, imo, avoiding future knee pain seems a better motivator

[@jimker155]

I appreciate you. Bought my first 5 lb kettlebell. Long way to go but have to start somewhere. RA and leukocytoclastic vasculitis are sucking my life away.

[@iabergils]

There MUST be a way. I need a complete kneereplacement. But that's not going to happen. Every citizen get one new knee in their lifetime in my country. And you have to wait until you are over 60. They said maybe they have to do mine before but I'll still have to hold on for at least a decade. And can't stand on my knees can't walk and can't walk without having the knee jump it's socket, without my special braces to keep the knee in place. Jumping and running and bicycling I haven't been able to do for ...maaany years. But still, I need my exercise. So I guess I have to figure something out myself... Don't know why I got my hopes up when I saw this video. Not even the best physiotherapists and doctors here have been able to help me .. please wish me luck. Maybe I'll come up with something and be able to help others eventually. 👍💪💞

[@laisdonella2728]

This is very complex for a beginner to understand 😢

[@MarkWildman]

I agree.

[@sambsialia]

Just walk backwards. KOTGuy

[@MarkWildman]

Do you have a link on that specific video from KOTguy?

[@sambsialia]

@@MarkWildman No sorry. I see today Big Loz is walking backwards on the treadmill and Mark Bell has also. I use his idea for warm ups and sled drag backwards with a loop around my waist. It is his Reverse Out Knee Pain. He has has a full recon on one knee that kinda helped got him started.

[@virginiacrofford5107]

@@MarkWildman kzbin.info/www/bejne/qGHGonmIlpJqp6c he has a couple of videos on it.

[@virginiacrofford5107]

@@MarkWildman bob and brad also have a video on it if you are interested.

[@Mjhavok]

The dude just gets it.

[@snehamodyy]

The club exercise originated from india where wrestlers and body builders focus on club workouts. Its also spiritual. Please search hanuman and wrestlers

[@MarkWildman]

k