10 things I Wish I Knew When I Started Kettlebell Training - (COMMON MISTAKES)

[@alexw4570]

I think the hardest part of transitioning to the KB for me was realising how useless reps are. The amount of time I wasted on rep counting as opposed to having a time limit is ridiculous. It is much easier to gauge your progress with a time limit than say trying to crank 50 swings out in one go. You enter the flow state much easier and it becomes much a more enjoyable process!

[@lebe-stark]

Thanks for sharing Alex! You're definitely right! - Gregory

[@tmak4699]

3 minute rounds, if i get tired I switch to a different exercise or do planks, situps, push-ups...just keep moving...

[@shawndayvis6169]

Ummmm, forgot what I was gonna say.....

[@Lasse3]

Yeah and kettlebell feels like a dance! You're like a ninja when transitioning seamlessly between swings, cleans, presses and whatnot. I've always despised the gym and the stale old weightlifting, thanks to kettlebell I love training for the first time in my life 😁

[@michaell31]

hands down the #1 Kettlebell channel on KZbin. I appreciate all of your great content. Great to see your subscriber numbers steady increasing .

[@lebe-stark]

Thanks for the love Mike! Those numbers are earned with sweat, time and patience. :) - Gregory

[@abhi9029]

Thanks for this video mate.

[@lebe-stark]

Glad it helped

[@liljemark1]

Excellent video, Gregory. Point 2 hit home. It has taken me three to four weeks of workouts (from not doing any kettlebell workouts) and I now feel like my wrist can take the discomfort of the KB so much better. I really love how open and hungry for knowledge you are! And how you share new findings with us, as proper coaches do. Never stop improving.

[@andrewryan7583]

A quick funny story. One afternoon about 5 years ago I was doing kbell alternating Swings. Getting tiered and weaker. I lost my grip on my kbell and watched 20kg of iron sail through my glass sliding door. $ 700 to fix. Form is everything!!

[@lebe-stark]

Form is key! - Gregory

[@Debsterism]

Damn!! I would have been in 😭

[@riversma]

Feet position is also crucial . Going barefoot takes movement to the next level

[@blholtz]

Barefoot is the only way I work with kettlebells. All the dynamic moment helps strengthen my ankles and arches. No doctor but I know what I feel

[@ofribi]

im loving the fact that it all sounds so basic and logical for me!!!

[@ortilio]

Yesss the swing with 1 hand instead of 2 hands - what a huge difference it makes for me! No tension in my lower back, better overall feeling plus increased mobility fo my upper back - just like after a massage !!!! Thank you for the infos - Your channel is great!

[@lebe-stark]

Great stuff! Thank you! - Gregory

[@sibaroochi]

I have my suspicions that a single hand swing causes my chronic shoulder pains. It may be an incorrect form where I'm extending my shoulder too far forward at the top of the swing.

[@ortilio]

what weight do you use ?@@sibaroochi

[@dixiecuddlesfitness]

I love your videos I learn proper techniques and I p ass them on to others during my kettle workouts

[@paul-exist]

Love from Norway!!!!! I've learned so much from your videos.

[@lebe-stark]

Awesome! Thank you!

[@chrisconklin2981]

Thank you for this presentation, the information that you generate is top notch. I am excited to start training with kettlebells. Thanks Again. 🌻

[@lebe-stark]

Appreciate the feedback Chris! - Gregory

[@jacobhansenkettlebell]

I agree with many of your points, even #3. I would also add, that hard-style KB training has its place, too. Certainly the styles and objectives are different. However, not everyone understands that. And I am grateful that you are pointing it out on this video. Lebe Stark, macht’s gut!

[@lebe-stark]

Thank you Jacob! HS definitely has its place and we've learned a lot since the making of this video. - Gregory

[@FourHorsemen-k2y]

Good points on highlighting what is instrumental to fast tracking good form, I bought one of Cotter's comprehensive programs which is second to none.. That man is a machine 🦾

[@mattnelson8325]

Thanks Lebe

[@TheBlocker73]

Just came across this video I love kettlebells. When I first started using it was one of the hardest things I did in terms of soreness. But I'm noticing that since I've been using them consistently the back pain I used to experience has pretty much gone away and my body is changing. I am going to try alternating hand swings I always do it to switch hands but have never done it for a set.

[@chairfitcamp]

I subscribed brother. This was great stuff.👍🏽

[@lebe-stark]

Awesome, thank you brother! - Gregory

[@alanbaskaev3907]

Man, what a pleasure to listen to someone sane. From Russia with love:)

[@lebe-stark]

Sending you love back Alan! - Gregory

[@KarlLiverpool-cz9zn]

Great advice 👍

[@Mevmotto]

Do u keep your watch on while using kettle bells?

[@SomeFrenchDude]

Hi sir! Do you recommend buying an adjustable kettlebell? Kettlebell Kings and Bells of Steel sell one that look exactly like a competition kettlebell.

[@lebe-stark]

We‘ve heard great things about adjustable kettlebells from Kettlebell Kings. - Gregory

[@Haritha3]

I bought a kettle bell last week, found your channel today. Subscribing now. Looking forward to future videos✌

[@lebe-stark]

Hope you enjoy it! - Gregory

[@dixiecuddlesfitness]

I love love my kettlevell yes and I encourage my students or ones who follow my channel to always to train with different trainers cause they all workout different and woek you put different

[@eduardschlegel4715]

Gregory, das war ein klasse Beitrag, vielen Dank dafür!

[@lebe-stark]

Sehr gern Eduard! - Gregory

[@notnoaintno5134]

Just picked up kettlebells recently. Is there a brand or style of kettlebell you can recommend? I know you say competition bells but how do i find those?

[@busyrand]

Okay... This is the first video I've seen from your channel and I'm an instant Fan! Subscribed and hit the bell. I just bought three Kettlebells and am searching for answers after beating my forearms up. I love how definitive you were. I binge-watched a bunch of Steve Cotter videos years ago and was floored by how difficult it is to work with these things than I thought they would be [as a former Division 1 Football Player who set a strength record in college]. It looks like your channel is just what I needed with the long-form work videos too! Thank you for sharing your knowledge.

[@lebe-stark]

Thank you for sharing! It's all about technique! :) - Gregory

[@sibaroochi]

Regarding workout structure, is heart rate training compatible with kettlebells or is it over complicating? Meaning I want to stay within a specific heart rate zone for a set time period to get a specific benefit. Do you have videos on warm up and stretching? It would be nice to see a playlist just for this. Is there any online resource that can help judge my form? Maybe uploading a video of myself from different angles doing the snatch to get a critique?

[@lebe-stark]

Search our channel for warm up and stretching.

[@acemcknaves]

Wow... Thank you! Good thing that I am just starting then I run into this video! I had a shoulder injury and currently using an 8kg competition KB. I will go light but intense. Once the doctor gives the go signal to go for 12 kg and above, then I will go for it gradually. All the best Gregory! Thank you!

[@david.leikam]

Always use your good judgement, for you and your body... listen well. 💪

[@ydonnay3145]

Great info. Very very helpful, love the emphasis on warming up. Move well before moving often.

[@dd366xx6]

In the market for some kettlebells cant decide between cast iron or competion?Want to be able to do both styles.

[@dirtygeazer9266]

Tip 7 is great

[@rickrobert9319]

Very good information, so crisp and correct 👍🏻

[@lebe-stark]

Glad you think so!

[@sampejke]

Hey can I use a cast iron kettlebell (with wide horn and a small ball) for your training and programm? I have 8 and 16 kilos. Am I right, that competition kettlebell is crucial only for snatches and other things can be done quite efficiently with cast iron one?

[@lebe-stark]

You can also use cast iron bells. We use our own competition kettlebells for everything: kettlebells.lebestark.ch - Gregory

[@PauloBerni699]

I just discovered point #1 recently...100% accurate! Point #9:That was me too! Great video.

[@lebe-stark]

Appreciate the feedback Paulo! - Gregory

[@tolok377]

the tips are very grass root and applicable right tomorrow. Many thanx!

[@lebe-stark]

Thanks for sharing and great to see it's helpful! - Gregory

[@david.leikam]

Thank you and beginning with 12, 16, 20 kgs.

[@freitagder13te]

Thanks for all your work! Quick question: i just used KB sometime in the gym and for the normal kb and not the competition edition i find it very hard to move my wrist inside with cleans etc. bc of the "shorter shaped form of the handle" - any way around it or isnit just useful to get a comp.?

[@lebe-stark]

Competitions are the best kettlebells for a proper hand insertion. - Gregory

[@blankomega6487]

I just picked up a kettlebell last week. I live in Tbilisi Georgia so it's not easy to find a competition bell. I'mma try going through your channel and learn what I can regardless. Thanks for the info, the Jeff clean wasn't working for me.

[@VitalBigras]

Really helpful

[@lebe-stark]

You‘re welcome

[@miked4309]

i got four tennis wrist bands and double them up and wear them when i am going into the wrack...if the bands slide down i get little bruises

[@UnchainedCyclist]

Could you explain why you don’t turn your thumb towards the back when you do a one arm swing? It seems like a major technique flaw.

[@lebe-stark]

Alignment and orientation of your wirst is a matter of preference. - Gregory

[@UnchainedCyclist]

@@lebe-stark thanks for the clarification.

[@brazy8427]

Great video!

[@manik2154]

Could you make a video for a good warm up and cool down when doing one of you KB routines. I know I definitely need a good mobility and stretching routine, I’m terrible with it and never know what to do. Especially considering I’m a big guy (6’2 310 lbs), over 40 and I have some knee and lower back issues. Thanks. And love your content. Glad I found content dedicated to KB workouts. :-)

[@michaell31]

Check out Gregory's workouts that are 30 minutes in length. They all have a great warm-up and mobility phase.

[@lebe-stark]

As Mike pointed out, you can check out some of our earlier workout videos. A clear kettlebell mobility warm up video will follow soon. - Gregory

[@ankurj9]

This video is a treasure. Yes it's that good 👍

[@lebe-stark]

Thanks for the feedback Ankur! - Gregory

[@m0L3ify]

I started strength training recently watching a kettlebell workout for beginners but I started with a dumbbell because it's all I had and it was a very useful set of exercises. Fast forward to today when I finally decided to increase the weight and buy a small kettlebell and suddenly none of the exercises feel ergonomic for my wrists anymore and I'm having a lot of trouble. They hurt and are terribly awkward! It confused me! Thanks for making these videos. I think I need to stick with dumbbells to protect my poor wrists! After one workout I'm already experiencing nerve pain. The kettlebell just isn't designed for those kinds of exercises and now I'm wondering why that other fitness channel even suggested it! I do want to get into kettlebell workouts one day, but I'll probably need a more appropriate environment than my living room for it lol.

[@Genethagenius]

All of Pavel Tsatsouline’s Kettlebell instructionals are on KZbin. He basically re-introduced and popularized Kettlebells in modern fitness. (Show me someone else who was rocking Kettlebells in 2001. AND in “Rolling Stone” magazine. I’ll be waiting). All of his methods and techniques are the gold standard.

[@lebe-stark]

Agree on his contributions. Disagree on his teachings bring the gold standard. Thanks for sharing! 💪

[@empressunicorn5617]

This is a phenomenal video and you have helped me on choosing my next kettlebell. Thank you

[@lebe-stark]

You're welcome! - Gregory

[@MindBodyWhole]

In the spirit of asking questions; I’d be interested to know your thoughts on adjustable competition kettlebells, like the Kettlebell Kings etc, I’m looking to add KB into my training regime, but train at home in my garage and want to optimise space.

[@sidashwood6112]

How often should you up the weight of kettle bell? I stated with 12kg and it feel really heavy yet Im getting good results already.(only trained like 10x btw)

[@lebe-stark]

It depends on your goals Sid! - Gregory

[@saluto1397]

@@lebe-stark that's so vague

[@kevinpeat3721]

Great video. Very eloquent.

[@lebe-stark]

Glad you liked it Kevin! - Gregory

[@edumont7]

Hello Len, can you recommend a Kettlebell instructor here in Orange County, CA? Thank you, Carlos

[@lebe-stark]

Yes! The Orange County Kettlebell Club!

[@edumont7]

@@lebe-stark Thank you!

[@lebe-stark]

You're welcome! Say hello to Denis Vasilev from Gregory from Lebe Stark when you get there!

[@thomashansen3450]

thanks, very good advice. Always hear a second opinion, at least

[@kayodoubleu3310]

I regret not to have chosen sport style 10 years ago. Now i bought my first two sport bells and try to train sport style. The change is huge. So many thinks i did different. Beginning with the swing over the clean to the snatch. I hope it won't take years to relearn this things.

[@lebe-stark]

The re-wiring takes some time but you'll get there! - Gregory

[@jaredyoung5353]

Excellent

[@mrgame97]

Tolles Video. Hat mich echt zum Nachdenken angeregt. 👍 Machst du noch videos zu mobility drills?

[@lebe-stark]

Ja haben wir! Einfach den Channel mit "Mobility" durchsuchen. - Gregory

[@kindnutritionist2672]

Such good advice, thanks 😊👍

[@lebe-stark]

You're welcome! - Gregory

[@bmp713]

Are there ways to turn the kettlebell swing into a steady state aerobic exercise with the same aerobic benefits as running and rowing?

[@lebe-stark]

Yes there is! - Gregory

[@bmp713]

@@lebe-stark Great. What are some ways to use kettlebells as a steady state exercise - meaning using full body for long periods without stopping?

[@lebe-stark]

A typical kettlebell sport swing/ snatch for 30 minutes for example. - Gregory

[@rosie8126]

I find the snatch technique quite complex, just to get the correct movement in the motion as you say to get the right form.

[@lebe-stark]

We're taking a closer look at the snatch in our upcoming podcast: kzbin.info/www/bejne/bp_aqYmcZZqAi9E

[@s1omann]

Hi Lebe, I wonder how you’re used to wear Apple Watch and don’t break it while working out with kb:)

[@lebe-stark]

I don't wear it while training. - Gregory

[@dianes1166]

I notice when you do the alternating swing and clean you are barely bending and going through your legs, swinging lower during a 2 handed swing. I didn’t know that.

[@wayofthewonderer]

The hand to hand version is the best tip

[@joshweeden88]

its just more fun to me....kinda feel like sayin wheeeeee! as it switches grip

[@patysala]

Love your video 💪💪

[@elemonator8319]

Thanks brother for the info. I'm still learning the kettlebells especially adding it for combat sports muay-thai/mma.

[@lebe-stark]

Glad to help! - Gregory

[@jsagers2008]

I've done HS for a long time. I was certified by Steve Maxwell back in the day. I'm interested in studying GS. What are some good resources?

[@lebe-stark]

Steve Cotter (IKFF), Denis Vasilev, Brittany van Schravendijk, Sergey Rudnev and Mike Salemi. I hope this helps! - Gregory

[@jsagers2008]

@@lebe-stark Thank you sir!

[@carlosdoria9809]

Perfect insights. Tks

[@isaacervin901]

Just followed on Instagram too! I’m ready to learn safely and get to work

[@lebe-stark]

Welcome aboard Isaac! - Gregory

[@suite404]

Great info! Thanks for sharing!!

[@lebe-stark]

Glad it was helpful! - Gregory

[@MrMarcovca]

Просто невероятно полезное видео! Спасибо за отсылки к Российским спортсменам.

[@morku5102]

thx for all the good advice bro. keep up the good work man.

[@lebe-stark]

You‘re welcome! Glad to be of service! - Gregory

[@bambampeuwpeuw2467]

Thanks for the tips 👍

[@lebe-stark]

Any time! - Gregory

[@grumpyguss]

1. Why not suggest kettlebell forearm protectors? 2. If the best of the best thinks they still need work this is going to dissuade people from trying kettlebells. 3. I routinely see swayback posture form in the clean position. Is this really OK? Why not tense the core and lower body to support the weight close to the chest like a rack carry in an upright position. Swayback seems dangerous.

[@lebe-stark]

1. Circumvents the need to practice the skill 2. Humility is the way to mastery 3. It’s a technique

[@ShapochkinKirill]

Thanks for the good video! Buuuuuut...you're right to point out the curls and triceps extensions as better done with dumbbells. I think that when people did/do them (poor people in short) they did them just to take a break from ballistics and they didn't necessarily have dumbbells. But If you do those kind exercises in the gym you better get slapped in the face.... (Metaphorically brother, metaphorically 😃) so I do agree with you after a long rant❤️🥇❤️

[@lebe-stark]

I believe you can still use kettlebell to do curls, triceps extensions and stuff; especially if you have no other equipment. It‘s always a question of the goal. Most people though, misunderstand the power of kettlebells and use them like dumbbells only. Thanks for sharing! - Gregory

[@otagoaerial1868]

All good sound advice 👍

[@lebe-stark]

Glad it was helpful! - Gregory

[@vitamaurizio924]

awesome explanation, thank you very much👍❤

[@lebe-stark]

Glad you liked it! - Gregory

[@paulbrereton4137]

You're dynamite man!!! Thank you. You have a new subscriber 👍😊.

[@lebe-stark]

Thanks and welcome Paul! Maybe we catch you on one of our live workouts? - Gregory

[@RussCrowley]

How come I've been using kettlebells for 10 months now and this is the first time I've seen this video. Damn.

[@lebe-stark]

The algorithm finally caught up with you! 💪😁

[@antmour]

Thank you !!!

[@lebe-stark]

You're welcome! - Gregory

[@MiguePereira77]

Amazing video! Very informative...However, I have a question for you, If I work for time, no reps counting ,how can I avoid imbalances, I´m left handed, so I´ll probably do more reps with my dominant size before I get tired. Thanks in advance

[@lebe-stark]

Try to stay conscious of your dominant side; not going too fast. You can also use a RPM counting Reps For Time and see how you fare with both sides. - Gregory

[@MiguePereira77]

@@lebe-stark Thak u! I will follow your advice

[@Buenyamintr]

Great information, subscribe and like it👍

[@82seeker]

Wow! I didn't realize kettlebells had such history and kind of complicated but not.

[@lebe-stark]

Kettlebells have a rich history and moving them is part science, part art. :) - Gregory

[@robertdean7443]

thank you

[@lebe-stark]

You're welcome Robert! - Gregory

[@portiasnyder1812]

Wow awesome thanks so much for helping so many with proper form using kettlebells👍👍new sub here

[@lebe-stark]

Thanks for the sub! Always happy to help! - Gregory

[@marktaylor9679]

having never been a gym bunny, i never thought of 'reps' time always seemed the optimal way.

[@bloodorangemoon]

Thanks, new subscriber here! One question. I have learned to stretch after in cooldown....because from what I have read stretching beforehand could potentially set you up for injury.... Would you please clarify? I'm not sure if you meant stretch right before or just in general work on mobility. Thank you!

[@lebe-stark]

Thank for joining Laura! Mobilizing your body and prepping it for a workout is not the same as static stretching to loosen up muscles. - Gregory

[@bloodorangemoon]

@@lebe-stark Thanks Gregory. Always learning!

[@bloodorangemoon]

@@lebe-stark Gonna watch this next: kzbin.info/www/bejne/j5iVpauieNStj5o

[@risto3425]

Kettlebell wasn't designed for ballistic exercises, it was designed to be used as a scale weight 😉

[@lebe-stark]

You're 100% right! - Gregory

[@oldgeezerfitnessr.perales7344]

The nature of sport...specificity and just moving thru space pushed inanimate objects( and some that are not) into use for all manner of movements!!!

[@RKCjsstevens]

The most unique/high-yield benefit that kettlebell training provides is centered around ballistic movements, seamless transitions between techniques, and hand-to-hand movements, EVEN juggling movements. Such movements with kettlebells provide ergonomics, ease of use, and centrifugal forces that can't be duplicated with barbells or dumbells. While historically, scale weights were the predecessor of Kettlebells, scale weights were often a block of some sort with a handle that was often a ring, or sometimes cast as a single piece with a handle. The handles and weights were only designed to be transported to and from the scales and were not designed for lifting. Proof can be found in the smallest weights with handles that no adult human hand could be inserted into which were designed to be lifted by only a few fingers at a time. Eventually, people began to improvise and used these scale weights to perform feats of strength (think circus tricks). As it became more commonplace to train with scale weights they were redesigned to accommodate a full hand, and designs evolved into something that more closely resembled a globe with an often spinning handle such as the Milo adjustable weight Kettlebell which was a globe with plates that could be inserted inside. Later on, the Kettlebell design we’re familiar with today became popular. While there are some severely flawed designs on the market, Today’s BEST kettlebells ARE indeed specifically designed for ballistics - not for scales.

[@iakona23]

@@RKCjsstevens Thank you. Superb info.

[@rhia2335]

Hey, just wondering if you are going to do any glute based exercises? To help build the booty and also burn excess belly and back fat? Cheers!😊

[@lebe-stark]

Kettlebell training (the way we do it and teach it) is mostly glute based; especially working the whole mid-section. However, you can't spot-reduce fat with specific exercises. Try improving your eating habits if weight loss and fat burn is a priority. - Gregory

[@peychiunchan7105]

Awh wished I come across this video earlier.. i just bought a non competition kettlebell

[@paulbrereton4137]

You're dynamite!!!! Well done!!!

[@lebe-stark]

Thank you Paul! - Gregory

[@sunshinetoes]

Thanks!

[@lebe-stark]

Welcome! - Gregory

[@gek1915]

I have never warmed up or stretched before a session. I am 43 years. I train kettlebells only since I was 32. I also do only sets and reps not for time. I have tried for time but I found out it stresses me plus I want my last reps to be as fast as possible, something I can not control if I go for time. It is more of a compalsive behavior for me than a true issue. Anyways do what works best for you. Just make sure you perform good form. We do not need perfect, but try it to be at least good.. I could get certified, I can press 32 kg I can snatch 24 kg 100 reps switching arms, since I was 34 ,but I am not interested. I do it for me

[@lebe-stark]

Thanks for sharing! 💪

[@constantinvasiliev2065]

Thank you VERY much. Valid points and, finally, a youtuber who presents his awesome content and THEN suggests liking it and subscribing instead of doing it in the beginning.

[@lebe-stark]

I appreciate that Constantin! Thanks for the feedback! - Gregory

[@michaelshaw4326]

not sure that is a proper KB swing - cat never extends arm fully... correct me if i am wrong

[@lebe-stark]

You don't have to fully extend your arms Michael at the Apex of the Swing if you follow the russian way of kettlebell training. - Gregory

[@fatimaozoguz8048]

The bang on the wrist is my problem, too. If someone saw my wrists he may even ask if everything is allright between my husband and me...

[@DanDan-pn8js]

You look like Joel Freeman from Beachbody good information about kettlebell

[@lebe-stark]

Wow, thanks! Joel is a very good looking guy! :) - Gregory

[@somerandomperson8282]

Oh man this video has so many great tips but also made me a little sad as I just bought 2x "regular style" kettlebells (12kg and 16kg) and now I feel like I should have invested in competition style instead. :(

[@lebe-stark]

Don't worry about it! If you have solid steel/ cast kettlebells, you're good! Plus you can always sell them if they don't suit your liking! :) - Gregory

[@liljemark1]

I've been doing Lebe Stark workouts for several weeks now with hardstyle kettlebells. Had 12kg KB at home for many years, never used it and it has been perfect. I was lucky it was round and steel, so a rather usable KB. Recently I bought 16kg and 24kg as I'm improving, and the 24 kg is awesome for workout finisher and for deadlifts, squats and carries I like to do. Use what you have! Don't let perfect be the enemy of good enough. I went with hard bells mainly to save some money 🤣 but who knows, maybe I'll switch one day. Gregory is absolutely right - there's a market for used bells and if you've gotten use from the kettlebell already, anything you get when selling will be bonus.

[@joshweeden88]

@@liljemark1 jusst got gifted a 20kg which has 2 flat faces on it. i gaffa taped a dishcloth round it to stop the bugger breaking my wrist on impact with the sharp edge

[@mgcartell]

eifach gmeint es sig es video vo amerika und den hittet s schweizerdütsch im intro lol :D

[@rudyrod100]

Nice!

[@lebe-stark]

Thanks! - Gregory

[@gerbilman1]

Thanks, man, for this video. I just started the KB, and I hurt myself following this one guy. I realized that other people have techniques that are more suited for my body type. Also an eye opener that I need to get into FMS. Thanks again!

[@lebe-stark]

FMS is great stuff! Gray Cook is very solid in his teaching! You're welcome Donny! - Gregory

[@flukos79]

The kettlebell was designed to measure weights and to be carried around easily. It was not designed for any kind of exercise

[@lebe-stark]

The old ones; yes! The newer ones (competition and cast iron) had clear intentions. - Gregory

[@jeremyelliott7586]

Great Video! Thanks - New Sub....

[@lebe-stark]

Awesome, thank you Jeremy! - Gregory