My Top 3 Ways to Overcome Back Pain

Adex Clubs - Click the link below
adexclub.com/shop/?ap_id=mark...
slam balls from Living Fit
- Kettlebells: kettlebellkings.com/#_l_8t
adjustable competition kettlebells
- Kettlebells: kettlebellkings.com/#_l_8t
Shop Wildman Athletica: bit.ly/WildmanMERCH
Music I use: share.epidemicsound.com/tqBPP
Follow me on Instagram: bit.ly/MarkInsta
Have any questions? Leave a comment below.
FAQ & ANSWERS:
What workout gear do you use?
- 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

[@teakgeiger6792]

There isn’t a better instructor on the internet than Mark. Always clear and concise and to the point. Thank you brother

[@kylehendrix2091]

So happy to see the growth of your channel! I started watching last year at the beginning of quarantine and since then you've helped me become a stronger, more able, and more knowledgeable person not just physically but mentally as well. Keep crushing it man! 🥂

[@MarkWildman]

Thank you for watching sir

[@andrewjohnson214]

I’m a chiropractor and recommend Mark and kettlebells daily. I have been for for 2 years. This is my 46 year in practice and in pretty good shape but still getting stronger. I tell every one he is the best coach period.

[@thisisjogon]

Watching this video sitting down, 35 seconds in *hurriedly stands up*

[@ExiledMasshole]

I did the same thing.

[@steveestes4013]

Mark, is 2 arm or 1 arm swings best for this? 1 arm has that anti-rotation effect.

[@MarkWildman]

1 arm... usually if people are new I have them alternate 2h for a set and single arm for a set for their 10 min nerd math swing progression

[@steveestes4013]

@@MarkWildman Thank you!

[@jodohead]

I have just achieved 10x10 with a 16kg in 2H swings (newbie). Should I be alternating between 1H and 2H swings as I work my way towards 20 reps and, eventually, heavier weight?

[@CarbageMan]

These have worked to improve my core. I had to resist going too heavy too quickly. I also do halos, goblet squats, around-the-world (kettlebell) and shield cast (club) along with those. My goal is to improve my core strength, and then proceed to the more complicated stuff.

[@GY9944]

Great video, and love the music

[@adriangburgos8205]

Your message, the editing and the music were spot on. You're getting very very professional. Congratulations! Hope this video goes viral and you channel expand even more. Thanks for changing the life of so many of us. Cheers!

[@caSClady]

This makes so much sense. Thank you. I shared it with my husband who has been in chronic back pain for 45 years after rupturing three discs.

[@petrospavlidis7747]

As someone with beginning back pain who was just considering buying a new kettlebell, this was very helpful.

[@PinkSallyProductions]

Thank you for this, I’m having all sorts of back pain and wanted to exercise my way out of it, now I feel like I have a chance. Much appreciated 🌹

[@Buttocks79]

Love the new editing, looking/sounding super slick! Thanks man, keep up the great work!

[@MarkWildman]

My buddy edited this one. All the fancy ones are ones he did.

[@iangorner]

Thanks Mark. Just tried the single arm kettlebell swing, alternating as taught by you. Whew.....quite a workout! I'm used to the the double arm swing....but worked well. Did in the yard because....wife.....hardwood floors etc. 36lb bell.

[@dougmoore5252]

You are absolutely right. I do work out according to your instructions with kettlebells. It’s for three years that I have done this and I am much more physically fit. I will continue.

[@MohamedAmine-nq5rj]

Please 🙏 continue basic human series I find it very helpful

[@Korealignments]

Some interesting editing choices in this video. And music, too.

[@Ephesians5-14]

A message sent from the heavens 🙏 which makes you an angel, Wildman 👏

[@yazan80]

Loved this vid. Reminded me on your old ”Basic human series”.

[@kenk278]

I just finished my first one hand volume progression and can attest that it does indeed work. Was skeptical but once again was proven wrong. Thank you for fixing my back (and shoulder and knee).

[@ebpesak]

Sometimes I get some lower back pain and doing a good one-arm kettlebell swing workout fixes it. Simple and Sinister. Thanks Pavel and Mark.

[@Tbonez627]

Your channel has become my favorite to watch because of your indepth explanation of everything exercise related.

[@MarkWildman]

Glad to be of assistance

[@JoshuaCurey]

This new video format with the shot, and music is awesome. I would like to add the iron neck, or just neck training in general. Implementing the Iron Neck helped tremendously before I even started clubs or kettlebells. It’s weird now living day to day with no back pain. Most of that is thanks to you Mark, thank you so much.

[@MarkWildman]

Glad to help

[@nadiadozova6515]

I have been doing kbs for 5 years. Was doing a lot of swings in the beginning, but had back problems and discovered I had a lazy glute. Apparently the swings were not getting anything done (the good glute was compensating for the bad one emphasizing even more the back problems). I started doing clubbells a year ago with a more serious nerdy math program for the last 4 months. The inside/outside circles have forced the lazy glute to fire and I think I am getting rid of my anterior pelvic tilt. Thank you!

[@MarkWildman]

This is the exact reason I pair these excercises together in importance

[@kebobscat]

@@MarkWildman is there any other type of equipments comparable to clubs?

[@MarkWildman]

Mace. Bulgarian bag and HydroCore.

[@LouisGeorge]

Your channel is one of 5 that I've added to my notification alert list. The other 4 channels are from friends.

[@is5226]

I used to do this first thing in the morning before I hurt my wrist from a fall: light 2 club swipes, mills and squats; felt real great overall and would have no discomfort in lower back

[@jamesyoung4782]

Thank you for your excellent content as usual. For someone who has knackered discs at L4/L5 and L5/S1 I’m especially interested in trying this out. I only have an 8kg club at present and the inside/outside circles gave a little discomfort in the front of my shoulders. I’ve ordered a 4kg and I stand to build from there. Please keep up the great work 👌💪

[@tammyburke9453]

Gawd ur addictive!!! TY

[@Ralpwangmd]

Mark - you have helped me immensely! I am just getting into kettle-belling in the last year, currently working on practicing TGUs and snatches and feel that I do the swing, clean, press, and squat reasonably well. When is a good time to start club swinging? Would love your input!

[@dutro44]

Thank you

[@floydwurst9948]

Such good advice! Half a year of KB Swings did wonders for my posture and low back pain. I see that you tried some new things with this video. I personally found the jazzy music a bit distracting (I paused the video for a moment beacsue I thought some other tab was playing).

[@peterm7348]

Hi Mark I've been doing your drills, also the McGill big 3 every day, that combined with good back hygiene or habits and awareness. By habits I mean never compromising the back/taking risks, stand up try not to sit of you do sit on the floor). All of this is I believe relevant for this community.

[@peterm7348]

Sorry 1 last thing for me sleeping without a pillow if lying flat on back. That's my person belief.

[@ExiledMasshole]

I kind of like the jazz.

[@ShapochkinKirill]

You're right to like it...it's the highest form of music... isn't it? Best of African, Latin and european traditions combined😊

[@MarkWildman]

This made me think of Lynus in Peanuts.... which I enjoy

[@mikeschertzer941]

I like the music, but I think it's too loud relative to Mark's voice. Personally I tend to prefer youtube videos without music in them. Mark's content is always great by itself.

[@ExiledMasshole]

@@MarkWildman Peanuts Jazz is cool, so long the vids don't turn into Peanuts Classrooms. Wawawa...Heavy Club. Wawawa... kettlebell. 🤣

[@MarkWildman]

They are totally just gonna be wawawa now.

[@maureenvenables9766]

This is freaking me out a little. Just yesterday I was like "should I dm Mark and ask him about my back pain"? But then I was nah, I don't want to bother him. Wow. Weird.

[@turkishgetup3924]

I would add the goblet squat to that list.

[@AlteredState1123]

As one who suffered tremendously from three bulging discs twenty years ago, this is so logical. Stuart McGill is my go to for spinal therapy. The healing process can take a very long time. Healing discs as connective tissue takes months if not years. The road to healthy is extremely gradual. In the end, good movement is the prophylactic.

[@LordGrimlok]

Absolutely love this. I've been introducing clubs to my patients more and more. And your point about lifting and carrying a 90lb object repetitively vs a one time heavy lift in real life is perfect. Nothing really against Deadlifts, but I've found the clubs and kettlebells to be so much better in my clinical experience. Thanks Mark!

[@randyallen2771]

How do you determine the number of reps to start with when putting together a volume cycle for say these basic exercises you named? Thanks.

[@MA_theone]

Quite new to your channel and started implementing some exercises. Like it very much and the way you teach, very clear and focused! Only thing, I personally find the music very disturbing, since you talk fast, what I like, the music is just a waste for the brain to filter out and especially jazz/piano will not add any value, way to complicated music, just my opinion. Thanks for your great videos and instructions!

[@henridenavarre7892]

2:58 to 3:07 leading by excellent example.

[@pedalpukus]

Oh yeah, keep it jazzy

[@chuckitaway466]

Seeing as i have no clubs i did the front cross body swing with a kettle bell You kind of catch it in the elbow nook off the opposite arm.

[@MarkWildman]

I like the innovative

[@wadsworth2351]

Spot on Mark. I've been doing back strengthening exercises for over a decade now as part of my physiotherapy schedule for my damaged lower back and the trainer has recently taught me the kettlebell swing [double handed] and told me the exact same things about club circles. Question is: first: where can i get some heavy clubs that are of good quality and second: can i attempt the club circles on my own without proper instruction from a certified coach?

[@MarkWildman]

if you get an adex Wildman handle club you can do it on your own. it gets down to 3.5 lbs and adds small increments of weights so you can develop slowly. do not. I repeat do not hit yourself in the knee. many people in the beginning are unaware of how crazy their non dominant hand moves. buy the majority of people learn on their own. I have hundreds of videos on the topic and the basis of strength program adexclub.com/product/the-mark-wildman-edition-adex-club/

[@wadsworth2351]

@@MarkWildman Mark, right now the Adex club Wildman edition is out of stock and it appears that they don't ship outside of continental U.S. - the only thing that's even remotely good that i was able to find here are these polyurethane clubs here: www.spartfitness.it/portfolio/clubbel/ These any good for you? I'll be sure to try and persuade the guys of Adex to ship the adjustable club to me and i'll even get in touch with Great Lakes Girya, they got some cool stuff going on there and, hopefully, i'll be able to get my hands on either of these awesome made-in-USA products! I'll keep you posted ;-)

[@utubepunk]

So if we have to sit, what position or chair do you recommend? 🤔

[@navassino]

Elbow pain should the be next video 💪🏻

[@TheWarClouddV2]

trelbow pain is usually attributed to shoulder or wrist issues. Shoulder injuries or rounded shoulders can put more tension on the elbow and poor wrist mobility or inflammation in the wrist can cause the elbow to work harder than designed. For both the elbow and the knee, look at the joints above and below to fix the issues (in most cases).

[@youtubefive6657]

Love from India :)

[@MarkWildman]

Thank you for watching

[@jandreoni]

Great video, Mark! I suffer from back pain, as my back can go out doing the most mundane things like bending and twisting the wrong way. I'm going to looking to getting the smaller Adex club kit this August! I just wanted to clarify one thing you said near the end, with regards to Volumetric training. I've been using this method with the exercises you outlined in the older "exercises for overweight people" video, but I'm increasing by reps, not sets right now. So 3set/3rep, 3set/4rep, 3set/5rep. Is that the best method? Thanks!!

[@MarkWildman]

That method will break down as the weight goes up. Because you are increasing the time under tension. But experimenting is keep to understanding

[@jandreoni]

@@MarkWildman Thank you!

[@daniellalonde6784]

I skipped club work to do arms today. I don't know what felt better, the pump or the shame :(

[@Zac_Bracher]

Excellent content... As I watch this video at my desk at work. *facepalm* Nice new editing suite. 🤘

[@MarkWildman]

My buddy this one for me... he’s very good. I need to find an editing class that is open

[@powertrip1050]

another great video.....looked like you might have a cold, or an allergy...hope you are ok.

[@MarkWildman]

Long ride up the mountain. A lot colder than I anticipated

[@natewink7494]

sweet video Mark, I was wondering; would you consider making a video on Kettlebell carries/famers walk? I feel like it's a very underrated activity. Would be very interested in your take on that. greetings from Germany :)

[@ShapochkinKirill]

Underated definitely. Never seen anyone do em and I'm 44yrs. Ok I'm not a gym guy but been at a gym at least 200 times and NEVER seen loaded carries. I love them as you doo...all variations at least 4 times a week. I live in a small but expensive apartment so have to keep everything minimalistic so I have space doing the walks 🤣 Also would love Mark's take on them...

[@mans254]

yes please!! :D

[@juliehock6059]

@@ShapochkinKirill I do them - part of my workout, especially when I‘m doing bilateral swings (suitcase swings) bilateral rack and press and just double hand swings. Natural progression.

[@SpindlyScoudrel]

Have a look at Dan John's KZbin channel, he's got lots on carries

[@mans254]

@@SpindlyScoudrel Thanks :) However I would like Mark's view on it aswell because having multiple experts give their opinion is always good

[@VladimirPani]

So which is it, Mark? Did we evolve, or were we designed? Pick one, because you can’t have it both ways. Love your videos. Keep up the good work

[@CraigMassey_nz]

Designed by evolution

[@ratanbiswas9528]

Designed to evolve.

[@MarkWildman]

It can be both

[@johnkenny6516]

Hi Mark. How about kettlebell inside and outside circles if no club? Can't get a decent club. Or is there a balance benefit using club? I use a peanut for pressure in lower back after every workout and it is great, makes a massive difference

[@MarkWildman]

Sure. Club is just way easier and lighter for most people to learn

[@freddym6643]

Can the club swings be done with a kettlebell instead? Looks like very similar movements to the kettlebell exercises for golfers video

[@MarkWildman]

you can if its light enough and your technique is good. clubs are just a bit easier and the order position forces the rib cage down overtime which is the core firing that we are shooting for

[@Liam1991]

Would you say the other 5 fundamental kettlebells exercises are also good for teaching you to stand up straight. Also, with the inside and outside circles, don't you keep your knees bent throughout the movement?

[@MarkWildman]

1) yes B) depends on the weight

[@Liam1991]

@@MarkWildman thanks for the response! This information is very handy, especially as both my girlfriend and her mum get back pain. I've got them a kettlebell nearly a year ago, but it hasn't been used. It seems to be a hard thing to encourage people to take up kettlebell training, let alone normal gym in general.

[@FabricFest]

Is there a video on how to choose club weight?

[@UBO58]

There is one for men and one for women.

[@giatonpeonta8071]

apart from being a bad idea to overcome pain, for what purpose are deadlifts better than KB swings? also, some exercises - training programs specific for BJJ? many thanks again

[@MarkWildman]

Variation? I don’t have a barbell on the farm, or at the ranch or in the truck so I don’t think about it much. But they are fantastic for max hard style tension. Big heavy kb deadlifts are awesome. Picking up heavy objects is fundamentally human. So... it good as General physical prep for everything.

[@MarkWildman]

I know. It’s an annoying answer. It’s good for everything, and it’s good for nothing. It’s a real eastern philosophy answer.... I know.

[@giatonpeonta8071]

@@MarkWildman not at all annoying, reality is complicated. i was thinking about the classical barbell deadlift, where the technique seems to depend really heavily on the load being exactly symmetric and on the form of the barbell. of course this is the only way to reach really heavy weights which is great for force, but other than that? picking really heavy objects is indeed fundamentally human, but those things better be a reasonable abstraction of real life stuff no?

[@MarkWildman]

I agree. I’d rather atlas stone or slam ball than barbell, and that’s directly related to my mild obsession with moves being closer to real life so movements get more efficient.

[@giatonpeonta8071]

​@@MarkWildman great, thanks

[@deathless12345678]

I would love one of those clubs. But at over 500 bucks with shipping and currency conversion its going to have to....weight lol

[@yingsters]

I am still figuring out how to just do that rotate! ; |

[@elberthiggins6667]

Good video, BUT...If You are having back pain from slouching in chairs then the antidote is not swinging heavy objects but instead suspending yourself from the ceiling by inhaling helium then, from that platform, doing yoga postures. I have daily back pain which is mostly due to lifting heavy objects under the influence of gravity. I arrived in this miasma due to my stupidity in listening to the latest fitness guru who hyped strength, virility and eternal youth...20 years ago...(the answer is the dead lift). The short answer is sit with good posture and get up and move every 15 minutes, move some then stretch gently. Which is harder...sitting with good posture or swinging heavy objects?

[@Hell_Inc]

Hey, Mark, I know this is off topic, but out of curiosity are you versed in nunchucks? Amazing view btw.

[@MarkWildman]

Not in years. Where does one even get 14 inch ocatagonal oak nunchucks any more

[@randyallen2771]

@@MarkWildman make them 😸

[@Hell_Inc]

@@MarkWildman ninja shit!

[@MarkWildman]

No wood shop. All my tools are in my truck, 2 states away.... but yes... they are easily made.

[@gumpingit]

Inside circle, outside circle, kettlebell swings, jazz hands

[@MarkWildman]

I’m try to not move in the future

[@gumpingit]

@@MarkWildman Keep doing what you do. You've helped me completely overhaul my training over the past year and I'll be forever grateful, thank you.

[@antonomaseapophasis5142]

The part I have yet to master on I & O Circles is hip, knee placement. Recently looked back at basic videos and can see I got into some weird, counterproductive habits. I am trying to exaggerate knee and hip movements to try to get the right sense. Any cues?

[@MarkWildman]

Point the feet perfectly straight ahead. Any turn out will allow the hips and knees to not move correctly. Then start light and run those volume cycles and density cycles.

[@mikeschertzer941]

@@MarkWildman Should hip snap be explosive for circles? I feel like I can do these more for endurance or more explosiveness (kind of like soft or hard style KB swings?). Is there a choice that is better?

[@abarton4272]

Any adaptations for people with breasts? I always wonder if I'm holding the KB correctly over/ around mine.

[@17lanceh]

I have been doing the inside and outside circles for a while and worked up to using a 30lb kettlebell. I don’t really love the feel of it with a kettlebell but I do love the exercise so I am thinking I should try a club. The adjustable club seems a little expensive and I’m not ready to commit that kind of money to try something out and not sure how long that weight will keep me busy. Is there a club weight you would recommend? I’m not sure what logic to use moving from a kettlebell. I know I don’t want to start too heavy but I’m pretty comfortable doing 5 sets of 5 with a 30lb kettlebell.

[@MarkWildman]

15 lb club

[@17lanceh]

@@MarkWildman thank you

[@markgransbury8377]

Hi Mark I have yet to get any clubs but have bought a mace after following your vids. Is there an equivalent I can do with the mace?

[@MarkWildman]

you can do circles with mace. We have vids on each

[@antonomaseapophasis5142]

cf. Bobby Hull School of Baling Hay

[@donniet2848]

Can you do a video on upper back pain?

[@ShapochkinKirill]

Agree! My ex has/had upper back problems and I always wanted to help but couldn't. I would love to send her a link of Mark's video.

[@MarkWildman]

Be more specific please. Upper back pain is usually related to neck and shoulder mobility

[@ShapochkinKirill]

@@MarkWildman pain between shoulder blades...are those traps?

[@ShapochkinKirill]

@@MarkWildman Forgot to thank you for THIS video...thanks!

[@Veketshian]

Maybe rhomboids?

[@aquaphoenixx]

I saw that you din't rest between sets with clubs. Do you rest between sets doing kettlebells? (for overweight individuals)

[@landon7690]

ADEX Club shipping and duty to Canada is really high. Have the option of getting heavy clubs in Canada that are in KG instead of lbs too. Would getting a 6kg(13.2lbs) to start, then getting a 15lbs, 8kg(17.6lbs), 20lbs, 10kg(22lbs), 25lbs and so be ok?

[@cucciafr68]

I would compare the pricing for all those vs the Adex club to make your decision.

[@nishantsingh5255]

Can we do outside/inside circles with dumbbells?

[@tommihaapanen846]

It won't be as effective, but other than that, why not.

[@MarkWildman]

Basically there is zero lever so the risk to reward ration is very high. The length of the lever is key for these excercises

[@nishantsingh5255]

@@MarkWildman thanks

[@georgehopper7310]

No heavy club but I do have a 35# kettle bell. Will that work?

[@MarkWildman]

It would help to start lighter if you aren’t familiar with circles

[@Jerwald1]

Is there a mace routine that could replace the club routines mentioned in this video? I have a few maces but no club yet.

[@nadiadozova6515]

You can do inside/outside circles with mace!

[@Jerwald1]

@@nadiadozova6515 I’ll check that out thanks.

[@scottengh1175]

Coach, double hand or single for club circles? I used to go swim a couple miles to get rid of back pain. Looks like we need a light heavy club

[@MarkWildman]

Both work for this

[@scottengh1175]

@@MarkWildman thanks. Beautiful area, too.

[@puraqueshock]

my lower back problems are tied to QL, Iliacus and glut spasms. When it acts up, I take a break from swinging the bell. should I try to work through with a lower weight?

[@MarkWildman]

I would go lower weight and stretch the psoas everyday for 6 min. It could be related, it could not be related. But it’s worth a shot.

[@samanthakc4945]

You are an excellent instructor. The only thing that might make these videos better is if you did them with your shirt off. :)

[@garysparker]

Single hand or double hand club circles?

[@MarkWildman]

Both will work

[@christianmastilak5088]

Do you recommend "standing desks" for people with desk jobs? Thx

[@MarkWildman]

If you can

[@user-ce2le8ml9y]

It hurts when I bend forward at the waist. Does this mean I’m doing swings wrong?

[@MarkWildman]

a) hurts where? 2) most likely not using your hips or glutes. the inside and outside circles help with glutei firing.

[@user-ce2le8ml9y]

@@MarkWildman lower back hurts when I bend forward at the waist.

[@musicrobusto]

Is it possible? Four hours in and no DVG? Outstanding!

[@tonykennedy8483]

Great vid, and this works. Just realised I've had 0 lower back issues since getting into nerd math club swinging and kettlebells, Thanks Mark! Any chance of a video on tips for mixing nerd math based training with other things like martial arts training and cardio stuff like bike riding etc? along with your thoughts on recovery weeks?

[@christopherszwargulski7920]

I had to pause because I thought I heard some ragtime piano in my house

[@joshuahand5742]

Very informative. Could have done without the jazz music however

[@MarkWildman]

It kinda reminds me of Peanuts....

[@jerryheath3887]

Made me think of Peanuts as well.

[@adamtschmidt4303]

church

[@ExiledMasshole]

3 minutes and no DVG.

[@ShapochkinKirill]

Probably sleeping 💤? Does he even 😂

[@PatrickCatrick]

I'm more wondering when this video will blow up and deliver Mark gold youtube plaque. With quarantine and nothing to do, I think most people would have sat on couch not doing much. I'm sure DVG will find some friends by then and won't feel lonely.

[@ShapochkinKirill]

@@PatrickCatrick I hope you're right. I'm lonely and don't down vote anything....hmm.

[@jerryheath3887]

Maybe DVG is out with low back pain today.

[@vincevaccaro2477]

Jazz.....? 🤨

[@MarkWildman]

Death metal sounded weird in the edit

[@refink33]

Anatomically millions of years ago our ancestors were quadrupeds. And through 8 million of years of evolution, hominids became bipedal. Yes, our hips adapted/changed but our backs have vestigial properties of quadruped motion. Our backs cannot handle the high leverage points. Plus, Hunter Gatherer societies never sat in chairs for 8+hours, 5 days a week. Which in turn, induces muscle atrophy. This only exacerbates poorly adapted anatomy.

[@nandobreiter4075]

It's been over 5 hours and DVG so far. Perhaps he suffers from back pain ;-)

[@MarkWildman]

Just give him time. Even DVG needs a day off.

[@notrut]

Good advice ... but lose the backing track please.