Next 3 best exercises for overweight individuals. a follow up video

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Start at the beginning. Build fundamental movement patterns that will strengthen your body and mind to get you from where you are, to a life of athletic activity and adventure.
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[@carolynarnold7532]

I’m 360lbs. After watching your last video about exercises for overweight people, I have spent every day conscious of “standing straight” and using my core. I truly appreciate your tone and choice of words because I felt encouraged and informed rather than shamed and belittled. Thank you for taking the time and effort to help people like me. Being overweight is already painful and its worse when exercising. I have often hurt or strained myself trying to do “normal size” people exercises. Which is why I am encouraged by your clear and concise care of instructions on how to physically move through the exercises while inside a bigger body. I am looking forward to your future videos. Thank you again. Please stay healthy and safe.

[@jodohead]

All of this, right here. Love Mark's approach, language, and general manner. I started at 320lbs and have lost 20 of that. Not the biggest change ever but I can now do 5 of the 6 fundamental kettlebell exercises (that Turkish Get Up is going to take time). None of this is easy. You/we still need to want to do it. Good luck to you!

[@scottengh1175]

Hey Brother! I was 310# 6 weeks ago. Bought a couple lighter kettlebells and clubbells. Started with Mark's overweight video 1 and long walks. Then with his intermittent fasting--watch his video. I am down to 275! I am still doing weights that feel like I am not moving enough weight! But I really sweat! Low weights, move, don't get hurt. Sleep way better. Your Friends

[@CharitonIosifides]

Keep it up brother! You are on the right track.

[@Rid3thetig3r]

Really classy comment, stay safe and good luck Carolyn!

[@MarkWildman]

The goal is to help. If there are topics you would like addressed. Let me know. And we will try to make a list. And get to them week by week

[@billbuyshouses7077]

I was a typical 62 year old male and started watching Your channel March of 2020. I bought an Adex club and started in the range of 6-7 lbs. later added a 12kg kettlebell. I’ve progressed to 15 lb club and 16kg kettlebell. Completely transformed my core strength and arms and shoulders have definition. We’ve recently moved and I handled many heavy book boxes and furniture. Wife was concerned i would hurnt my back. No problems at all. Thanks Mark Wildman.

[@cucciafr68]

I've definitely noticed more confidence in my daily movement for both work and grappling since I've been doing kettlebell and club work. It's amazing. I recently did 10 hours of resodding and my back didn't bug me at all.

[@MarkWildman]

good to hear

[@aliciagonzales8195]

Good job isn't it amazing when you put your mind to it little chips start flying off here and there then you get in the zone then magical transformation appears

[@lindarichardson5953]

BB Houses: where can ADEX clubs be bought ? I like M Wildman's program, want to try it. Thanks.

[@MarkWildman]

Link in the description of most videos

[@michaelsenft3608]

Mark, Just wanted to give you fact-based reinforcement for everything you’ve been doing for us over the past year. The pandemic totally undermined my training, and i completely lost focus and direction. Two months ago, right after a health assessment switch my doctor, I implemented a version of your “nerd math” in progressive double kb clean and press, snatch, front squat and gorilla row, supported by gamma cast and other club and mace work, and high intensity cardio. I had a follow-up check-up yesterday, with another dexa scan - in two months, I have gained 4 lbs of muscle, lost 7 lbs of fat, and am back down to 10% body fat at 6’ 2” and 210lbs at 62 years old. Thank you for your instruction, and your inspiration!

[@MarkWildman]

That’s what I like to hear

[@otismanousakos3946]

Posts like Michael's are precisely why this account deserves 500k 'ACTIVE’ followers. In my own nerd math that means he'll have a brilliant launch when the app comes out. I'm with you Michael, since discovering morning calisthenics and afternoon Kettlebell training, I've hit a whole new stride.

[@wobbygongferg5630]

Thanks Michael (and obviously Mark). Great feedback. Wish i could say I had your dedication, that said I am still seeing benefits in my own movement. GREAT JOB DUDE. This video is great 👍 This might just make too much sense.. love math. Thanks Mark from Aussie land.

[@rulkme]

I'm an overly obese man, 5'9 465 pounds right now. I'm going to do the exercises you recommend based on the understanding and terms you use that tells me you understand the obese man's problem. Yes, I carry a 200+ sandbag on my shoulders daily. I'm tired of being tired. I need to loose weight for myself and family. I will give you a progress on how I do. Thank you for you content.

[@jwetzel7207]

I hope it’s going well sir

[@darkmauler7659]

Hey Rulkme I am 380lb 6'2 man thinking about getting one of these clubs next month and wondering how your progress has been over the last month?

[@crxsshair3]

Any progress!?🙌🏽

[@elmhurstenglish5938]

How's it going? Hope you doing well.

[@DarkTypeWriter]

Brilliant. Clear. Concise. Meaningful. Useful. And much needed by so many people.

[@moe-moon]

Mark literally has summed up months of his channel in this one very video. Great content.

[@johnkenny6516]

KBS Vs HIIT..... if anyone is doubting the advantages of kettlebells here is something I've just discovered. So up until May last year I spent 4 months trying to get in shape doing HIIT. The usual mountain climbers and burpees type stuff. I struggled with burpees. In May 2020 I discovered mark's KZbin channel and have been following kettlebells stuff on here for a year except a month during winter when I lost track and gained a few extra pounds that I lost. Ladt week bad blisters on thumb web from gardening prevented me from doing kbs. I decided to try HIIT for the first time in a year. I found that the burpees that I struggled with were easy and the climbers were too. I never realised until now the difference that kbs have made to my fitness and mobility. Thank you Mark wildman for continuing to put out such amazing content for FREE.

[@MarkWildman]

this is why we coach the way we coach. thank you

[@laaronml]

This is so smart and counter to everything you see about overweight people getting started. I wish I saw this when I was overweight. Took me a year to figure I was carrying a sandbag on my shoulders and to adjust to it so I could succeed in my efforts instead of failing.

[@bdove7939]

Dear Mark. These exercises have almost completely cured my shoulder impingement issues and if done barefoot as you suggest, really help foot pain problems as well. I have taken to doing almost all of my workouts barefoot and; no more plantar fasciitis. Thanks for the guidance, You are the real deal.

[@bandiceet]

I am 360 pounds - and that is after loosing weight from diet changes, such as cutting my alcohol intake right down to almost nothing etc - and I work in a reasonably physically demanding job. While I do have a weighted bag, and a 26.5 pound kettle bell, and I struggle to keep the momentum in using these, even for some basic exercises. After work I try to exercise by walking (since I typically have a 20 minute wait for the bus, instead of simply waiting for the bus, I will walk along the bus route until I get to a bus stop just before the bus is due) and a few other similar things to simply get my body moving. I like your exercise regime, since I have seen too many aimed at "beginners" and expect people to be starting from a point that seem highly unreasonable.

[@cucciafr68]

That's awesome. What a lot of people don't realize is it comes down to habit. It may take a while before you get a regular routine down. It's important to start slow and make minor changes amd before long those become the norm. I went through it too. Good luck amd keep it up.

[@theredqueen4986]

Yes! I had tried so many “programs” that were called beginner, that it got almost depressing, when the 20th beginner program I tried( just threw that number out there, not sure how many it really was, but it felt like a hundred-it was many)I couldn’t do just one set of five, of any of the exercises-I thought something was wrong with me. Nice to know, it’s not just me who was struggling with the so-called “beginner” programs!

[@theredqueen4986]

Hi. This is exactly what I have been looking for. I could stand to loose 20 pounds, but my problem is, I went from extremely active-to nothing, for about four years. Every exercise book, set of routines, ect. that I have searched for that’s for “ beginners “-I can’t even get thru the first exercise set-I don’t think it’s because I am “giving up”, or not really trying. I push myself, I know it’s going to be work, and not pleasant at first. I stumbled across your vids by accident, and thank god, because I was in panic mode. I thought something was seriously wrong with me-I can’t even do just one, single squat. Now I understand, that I am extremely de-conditioned. ( I owe you my sanity, just for educating me on that, alone!) Your words are magic. Everything suddenly made sense to me. I have got to re-condition the “ frame” of my body, my core, the muscles that form the foundation for holding the skeletal system up correctly, in proper alignment, and balanced, including range of motion, before I do anything else. This needs to be shouted from the rooftops-a lot of people don’t know this, like me-and they give up, like I was about to. You have saved my current, and future health. I just got my club today, borrowed the weights-and I have one question. Do you do the kettle ball exercises one day, and the next exercise day, go thru the first set of club exercises, then the next back to the kettle ball exercises, and so on? I am making my set charts today, and can’t wait to get started, because, finally, I feel like I can successfully do these routines! You have made me so happy and hopeful! From the bottom of my heart, thank you.

[@bankuei]

I really appreciate how you keep things short and clear, and in this case, you avoid a lot of the ugly phrasing or patronizing tone that some fitness folks can throw at overweight folks.

[@MrTwoofa2210]

Watching your instructions, it shows you care about helping people; especially in my case being what doctors say...obese. You give me hope that I can loose at least 20 pounds. I'll keep watching learning and applying. Thanks.

[@MarkWildman]

getting stronger and standing up is the key. we will continue to make videos to help

[@IrishARSE1968]

I just found this channel. I’m 54 and overweight. I went to a gym a couple times. As a much younger person, I was anorexic/ bulemic for YEARS and then turned to gym addiction for a couple years when I gave that up. So weight loss is HARD. When I have tried a gym in the last five years they have tried to make me do the step up on a box and let me just say- THANK YOU for understanding that a normal person wouldn’t do that just starting out with a hundred pound sandbag, especially a 50 year old woman with a bad back. So I appreciate your awareness.

[@BigHat83]

There are lots of reasons I love your videos, but two are always prevalent throughout. 1. Your coaching cues are fantastic, wordy enough but not too wordy... 2. There are always hidden little nuggets of wisdom, like easter eggs...

[@antonomaseapophasis5142]

Check! on coaching cues

[@TokyoBlue587]

Also his non-judgmental approach to training overweight people

[@patsprehe4538]

Original video "3 Best Exercises for Overweight People" is at kzbin.info/www/bejne/Z4alpqqBpJidrLs&t Edit - also these: Inside circle: kzbin.info/www/bejne/ZovdoHaXqN6id68 Outside circle: kzbin.info/www/bejne/harHfXiKnLGZg6M Shield cast: kzbin.info/www/bejne/gnyxmIN6jZeqiM0

[@utubepunk]

This tweet should be pinned. 🙂

[@CraigMassey_nz]

Everybody upvote this so it appears first in the comments.

[@leithkelsey9958]

Thank you. Just like everyone else, ageing, overweight and overwhelmed. Used to be - athlete. I was emotionally and mentally beating myself up and doing half hearted attempts, that of course didn't help. This I can do. Simple, concise and start over . thanks again. I feel inspired and able to do this.

[@Awesometastic267]

Dude you are such a gold mine. I just wanted to say i really appreciate how good your content is and you cover so many areas that you dont see other people discussing online. You have inspired me to get into kettlebelling and helped me go from not knowing what i am doing with a 16kg to playing with double 24kgs. I have also got in to 2 handed club and really appreciate how its helped my coordination and its also hella fun.

[@johnloth479]

I used to do swings turned out. After watching Mark's videos I have slowly gotten to the point where my feet are straight ahead. The adjustment took some time but I think well worth it for moving on from my current program.

[@michaellacy8510]

Really great advice and approach for overweight people. You are right that there is not enough thoughtfull advice about this. When you are overweight even walking may be too much. Forget about burpees or deadlifts. My brother is struggling with weight-all his life really. I'm passing these on to him. Can't thank you enough.

[@jessdog19]

Deleted my original comment/Question. I took what I could from the videos and made what I thought was a good program for me based upon my understanding of what you were saying. I decided to erase my original comment because I dont want people thinking it's what youre saying or advising, just in case I did it wrong. I will say, since I started volume cycles with my club and KB doing your exercises outlined in the workouts for overweight people vids, my walks have gotten so much better. Im moving so much better. Just want to say thank you for doing this. I can see a difference in just 3 weeks since starting.

[@JohnTurner313]

Excellent info, thank you. I'm not up to kettlebell and mace work yet, but getting there. Currently rowing indoors, 3000m every day. You're the only one actually addressing the core, structural problems when overweight and trying to regain and rebuild a healthy lifestyle. Thank you for the inspiration, motivation and guidance, it is appreciated!

[@MarkWildman]

if you start stacking club or mace on top of rowing you will really be on a good track. are you using a concept 2?

[@JohnTurner313]

@@MarkWildman Yes, I started in January. Currently ranked #3 & #4 in my state in the "old man" category for 500m (1:50.7) and 2000m (8:15.0)! Thank you for the reply, your channel and your work, I watch your videos every day.

[@jamesr2936]

@@JohnTurner313 Keep up the good work John. I'm a young rower and reading about your progress has made me feel less lazy!

[@jerryheath3887]

Order my Adex club yesterday. My wife wants to give it a try too. This video helped with that. I called Adex about delivery window and spoke to the man, Don, himself. Super nice guy and very helpful. Thanks to Mark for introducing us to the Adex clubs.

[@MarkWildman]

Don is fantastic.

[@seanbryant8240]

Being cheap I've used a 6lb sledge I already had and choke up on it. I do shield cast, inside and outside almost everyday to warm up. Love these, big fan of mark and his videos.

[@MarkWildman]

I started with a sledge hammer myself

[@JoshPiland]

Mark is my favorite Phys Ed Teacher.

[@nandobreiter4075]

Inspiring overview of important details like foot alignment, glute and core engagement, no matter the weight or physical condition.

[@christinagipperich2780]

Thank you so much for doing this series! I need it, especially from a trainer with common sense and a logical thought process.

[@callatathach]

Thankful for these videos! Just picked up a gastric bypass client and want to help her as much as possible.

[@jasoneggleston1879]

I'm not severely obese but I've let myself go for way too long, to the point where minor exercise can cause pain and wind me. Your videos are the most helpful thing I've come across and using kettlebells and clubs has opened a whole new world of effective at home exercise for me. Thank you.

[@billlewis763]

Started watching your Videos in 2020 and have benefited greatly form them. Thanks

[@ForteanEnquirer]

Nice to see this done respectfully by someone for a change

[@DonnaLorenzen2009]

Finally a program that acknowledges range of motion issues from being overweight and/or unconditioned. I've done some kettlebells with a trainer in the past and found part 1 of this series in an attempt to get back into it. The club series actually excites me. Even better, my husband has agreed to do this with me. I am wondering about appropriate warmup and cooldown (or warmdown). Maybe those will be addressed in future videos in the series.

[@dixieh5555]

This is actually fun to do, of course I haven't added weight yet but I am getting the motions down and I can feel it in both of my frozen shoulders.

[@ericharrelson9621]

Can you do a video for a warm up for overweight people? I’ve been doing these three club swings with a 2 pound Indian club. So there’s probably something better to do as a warmup for the kettlebell series.

[@abarton4272]

The mobility exercise videos give several movements that can be combined to create different warm ups.

[@craftymeeple]

Thank you so much for this information. I just found you. This is my 2nd video with you. Continuing on and working to apply what im learning here. You are absolutely right. I dont stand right, my feet, knees and back all hurt. The weight is pulling my structure out of wack. Working to rebuild my core.

[@alofalepua7527]

You’re a beast dude. Love your vids.

[@PeterJDylag]

Mark!!! Thank you....! The reason I started following you is because heard the same principals that I heard 32 years ago when I started my journey in Karate. Structure, Stance, Speed, Power! I heard the echo's of Mr. Arel and Mr. Longo in your voice. The students of old school training from the the 50's when Karate was just coming to the United States of America. Self Defense is useless if the body can't support it self. One of the things that is etched in my mind is when Mr. Longo said " Your paying for the Self Defense! The exercise is Free!" Keep doing what you are doing! You are building the foundation for the next generation! Best Peter!

[@MarkWildman]

I love the old school Japanese arts

[@redvanilla]

Hitting myself in the teeth is exactly what i was thinking when you added the full weights 😅

[@susangraf4042]

I have a shoulder injury and wonder what I can do to engage my abs and glutes without swinging things, Suggestions very appreciated! Not too overweight, but 74 in two days and definitely need to rebuild my structural support. Have had several injuries and I am weak from sitting around and healing (just doing rehab exercises). Don't want to lose my life by not being able to move well!!!! This is the third video of yours that I have watched and I am really excited! This is for me!

[@MarkWildman]

Adex club starts at 3.5 lbs. and can go up in 1.25 lb increments

[@tayriobravo6204]

I’m not a fit person, but was super motivated and active. The pandemic ruined my momentum and your explanations are fantastic! 🙏🏾 Thank you.

[@amethystrocks6433]

Amazing! Thanks for helping those of us who are carrying sandbags on our shoulders. Most exercise people don't include us.

[@hectoramador4728]

Good core exercises.

[@lancethiele]

Mr. Wildman, can you please do a video on exercise progression for clients recovering from shoulder surgery? I want to specialize in working with clients post joint surgery/replacement. Since physical therapy is so lacking, I think your system would fill a huge hole. I picture it would be starting with SA #1-2 lb Indian club swings in sagittal plane, staying below shoulder height and slowly adding complexity/ROM/weight from there. Adding 2hand KB and bodyweight after a few weeks as tolerated.

[@natv6563]

New subscriber - looking forward to learning more. I’ve got a ton of weight to lose and appreciate your focus and understanding of limitations for overweight individuals.

[@susandalton8085]

Quick question on the Adex clubs... I saw you recommended the fat handle to most viewers who asked. My husband is 6ft / large hands and I am 5ft / small hands. Would the fat handle be best for both of us (sharing equipment)? Or would it be best to purchase the regular for me and fat handle for him? Going to share the videos with my husband this weekend. I feel the club work will get him motivated to start exercising again and help him lose the belly weight he has been talking about lately. Your videos are terrific. Just what we are needing to get back into better health and lose our extra weight. Very clear instructions and demonstrations. Thank you for all that you are doing!

[@MarkWildman]

im a believer in the fat handle

[@susandalton8085]

@@MarkWildman Thank you for your quick reply. I showed my husband the video and he agreed that we should get the Adex club. Ordering the fat handle one today and looking forward to starting with it. Until then we will use a rubber mallet (1.2 lbs) and / or blacksmith mallet (4.6 lbs) we have already and begin working on form. Once again, thank you for all you are doing and sharing with your videos!

[@MarkWildman]

@@susandalton8085 good strategy

[@chicagomike6666]

so...started using these...and it sounds crazy...but it radically improved my golf swing and game!! It helped me really develop core stability and allowed me to swing for the fences without being pulled forward and backward--ie--no swaying. best golf exercise I've ever seen...thanks!

[@naomiledger1374]

Spot on with your approach which is exactly what I'm embarking on now. I've realised that losing fat is last on my list of priorities although I would of course like to lose it. But the most important thing initially is addressing areas that need repair and improving my strength, as well as my mobility and flexibility. Interesting exercises and, though I don't have the equipment you're using, I may be able to adapt and use something else so I can still try them. Thank you.

[@MarkWildman]

Not being in pain is the most important thing and then being able to move without pain you can stack movement on top of it to burn calories later

[@andy3410]

Club workouts are also THE MOST IMPORTANT exercises for recovering from injuries. Got into clubbing after hernia surgery and have NEVER felt better. MARK IS THE FUCKIN MAN FOR GIVIN UP SO MUCH INFO FOR FREE!!!

[@user-nt8bh8lg8i]

I am so glad I found your channel. I'm 344 pounds and at the beginning of my journey. Thank you for all your help.

[@MarkWildman]

Glad to help

[@scottengh1175]

Awesome, Coach Mark! My Adex fat handle Big Deal package is being delivered today! I got a pair of 10# rubber coated Clubbells a month ago to start. And have been doing 2 handed inside and outside circles and 2 handed shield casts. Got impression from you that lighter Adex club might not be best weight distribution. Have 16, 18 and 20kg kettlebells. Doing hybrid overweight and your kettlebell nerd math #1. Also your 8 hour eat, 16 hour fast, and long walks.

[@utubepunk]

The intermittent fasting has helped me, too. Hoping to add clubs soon.

[@scottengh1175]

Got my Adex fat handle Big Deal last night. Awesome. 10# total with club is great. I didn't need to buy the 10# pair of rubber coated Clubbells. Like to have them for some light double.

[@r8chlletters]

This is so great thank you Wildman

[@PrestonGlidden]

Love this series. Looking forward to more and I hope your program for overweight individuals releases soon.

[@jamesdaple9951]

Thanks Mark

[@mikesmith2102]

I watched your video for the first time. Great videos. I'm 58 and 430lbs. Time to fix that.

[@Xcube12]

Thank you for this video

[@EliteHealersSportsMassage]

Great content Mark Wildman. This video just turned me into a subscriber. I mean a saw a few others but this put me over the top. I'm looking forward to seeing more of your videos.

[@MLeighland]

Than you Mark for the alignment points.

[@randyallen2771]

Thanks so much Mark! this answers some important questions for me as I develop my program. With several exercises, I've been unsure if I should increase the number of sets or the number of reps to progress. This helps a lot with that question and also to establish a basic club routine for my "C" training days. While I don't have a weight problem, I do have a strength problem so most of this material is appropriate. Please continue to develop this line of videos......and have fun in Maui!

[@rebeccalarkin3592]

I am encouraged by your understanding of what is important for those who need to lose weight slowly I want try and hopefully my husband will follow suit. I will keep you informed. Thank you for sharing.

[@richard18219]

Just did first workout for my nerve damaged arm/shoulder and it looks like it’s going to be a winner👍👍

[@godzillacarsia963]

I recently started the first round of exercises. Looking forward to getting healthy and gaining mobility. Tu

[@aniroc414]

Finally!!! I feel someone is speaking to me in a way that I can begin to believe in myself! Where can I find this tool you used in your video?

[@MarkWildman]

Wildman adex club

[@Bryan-gt8pf]

Hi Mark and everyone, Short version Are these exercises the place to start with clubs? Longer version I’m new to kettlebells, and my Adex club is on back order. I’m anxiously awaiting Marks app. I’m not overweight, but I know we really need to build structure in our bodies to train effectively over time. I just wanted to know if these 3 exercises are the the best place to start with clubbing. Thanks!

[@PatrickCatrick]

Short version: yes. Long version: absolutely yes. After these three movements, you can add complexity by doing inside pendulum, outside pendulum and gamma cast.

[@CharitonIosifides]

Yes. These three are the absolute basic and fundamental exercises. Love them! Always do them first in my club workouts.

[@cucciafr68]

Just to cement the answer in: also yes. These are great movements to start with and to never stop doing.

[@MarkWildman]

yes

[@kevinorr328]

I thank everyone that has given recommendations. All very sound. There are certainly other issues at play, but beyond me. Thanks all.

[@TheoUncleLeo]

I’ve been dealing with some serious physical challenges and you just summed them up by the 3 minute mark. I’d be the overweight guy with big girth (at 170kg). This all makes sense and am looking forward to your videos. Cheers for Australia 🇦🇺

[@MarkWildman]

We have a 5 year program coming out next week.

[@timmyodaley1411]

God bless you Mark.

[@denisejohnson4679]

So glad I stumbled on this channel a month ago. I have collected so many overuse injuries over the last 3-4 years from a ton of instability issues I didn’t even know I had. I like that the focus of this soon-to-be series is the “most important movements” and I truly believe your goal is to help. I’ve been following the plan from the previous video you posted with KB deadlifts, box squats, and standing and seated presses and have been cycling through the nerd math with those exercises. Now that I’m feeling more stable, I just want to get after it! I know the app is in testing, so in the meantime I’d like a better idea of what to program into a workout. I’ve watched all the Tetris videos but I know things like TGUs are not going to happen for me for a long time and I don’t know how to build a program that is more focused on building a strong foundation first.

[@cameronmiller6240]

Can you do a Turkish get up “naked”? (Bodyweight)

[@creakygate]

Need a supply of those clubs in the UK 😕

[@PatrickCatrick]

Do adex not ship to UK? They deliver to Canada, but shipping is way too expensive, so I held off.

[@MarkWildman]

Ask adex! The more they hear from you guys, the better it will get

[@jonesy426]

@@MarkWildman sadly, I did contact adex regarding having the clubs within the EU and the answer was literally: "no, sorry." I expected at least something more like we are working on it or hopefully soon. I guess this exercises might only apply to the US or to those willing to ship the club overseas. :(

[@adamnawaz9957]

You can use a site such as myus to ship to UK. They provide you a USA address to ship to and can even buy the Adex club for you if the Adex site does not accept UK credit cards. I don't work for myus but have used their service to buy and ship from USA to Canada. The cost of shipping heavy clubs might exceed the cost of the club so due diligence is needed. Good Luck!

[@sablebeauty]

Do you have suggestions for people with feet problems? My foot doctor says my feet are made crooked and don’t line up with my ankles which is why I have foot pain. I’d like to work out more but my feet hurt so bad after walking or activity. I know the weight doesn’t help but it’s a foot structure problem.

[@CarlosGonzalez-kz2mb]

Hi Mark, thank you for your videos. I've seen lots of videos and your videos are very informative and helpful. I finally received my Adex Club today, and I'm excited to start your program for overweight individuals. I'm 5'11 and 270. Hopefully, over time I can drop the weight. I'll let you know how I'm doing. Thanks again.

[@BenSemisch]

Looks like a great program, wish the Adex clubs weren't backordered right now. I have the Origin War clubs though since I've been getting into indian clubs, and those go up to about 7lbs, so I think I'll be set for awhile.

[@MarkWildman]

i called adex and they are currently expanding their production line.

[@JayHarris78]

I would love to see what are good ways to gain ROM for the shield cast. I know in one of the older videos, you said your thumb should be touching the back of your collar, but what if you can't get that low? Is it just over time it corrects itself or are there stretches or mobility drills that are good to do ahead of time?

[@PEONEY67]

Thanks Marc Further to a foot surgery that turned very bad I am currently in poor condition and in pain all the time, before that I was sportive and healthy, can you advise which video to start with in order to reshape and reinforce myself with the kettle.

[@MarkWildman]

2 hand swings

[@dlloydy5356]

Great information I’ll apply it to my own situation. Appreciate it

[@burnbattle4587]

Love this video Mark. Great topic and tenor. Thank you.

[@corybanticfire]

What to do if one side is much weaker than the other? In another video, you said start with the weak side and set the reps to that side to not increase the imbalance. My imbalance is significant, a couple months ago I couldn't lift my left arm above my head. I've been use a 4 lb engineering hammer to do the inside and outside circles. Shield case I can't quite do with smooth motion with my left hand just too weak. Do I just need to be patient while the weak side catches up?

[@MarkWildman]

Be patient. It will save you a LOT of trouble.

[@dividendsmatter3108]

Sorry for OT, but I think you had a video where you did one handed high pulls while swinging, but I can't find it anymore? 😅 Awesome vid as always!

[@johnnywishbone932]

Mark you suggested I try this because of DISH in my spine. I didn’t have a club so I used a 3 lbs hammer... a great incentive to work on form. 😉. The movements made me feel fantastic. I could feel the subtle stretching and strength. The movements kinda remind me of Kail. I am super pumped to see how much I can improve! Thank you!!

[@wmbrice]

Terrific stuff, thank you!

[@rodericwalter2862]

Thanks - you are filling a need in the market.

[@stevenjohnson3682]

Hey Mark, GREAT video as always! Question about programming. You mentioned to continue adding one set of 5 until you reach 10, then increase the weight. Should I ever continue on to 20 sets per movement or does the 100 rep standard equal the combined effort of both arms?

[@cucciafr68]

In this case I believe he means 100 reps combined. So 10 sets of 5 is 5 reps both left and right. I'm running a program with basic club weights that has 3 groups of 3 exercises (the inside circle, outside circle and shield cast is one group) that goes to 20 sets of 5 (each hand) then switches to density cycles before upping weight. But my weight jumps are bigger, so I need a lot more work on each club before progression.

[@emberchord]

Honestly, what a fascinating approach.

[@bizzybeebs2200]

So logical, love your exercises sir, just started doing them,

[@CubeXXLMG]

Many thanks Wildman! I've been looking for a "instruction" for a long time to do something about my overweight! 305 lbs 5.6 feet if you want I'll keep you up to date.

[@MarkWildman]

Yes please.

[@oscarnoriegaayala7320]

Gracias!!!!!! A darle con ganas.....

[@peacal247]

Are these exercises done after completing 20 sets of 5 reps (left and right) on the box squat, Suitcase deadlift, & presses? Or can the inside, outside, & shield cast be done with the other exercises described above? Or are these two completely different programs that are not done together?

[@heathertobey7824]

Can you do this without that tool you used or with a dumbbell? What’s that hammer thing called?

[@JamesJReid]

Sifu, at what point do I start adding more exercises for instance the single arm pull over and the pendulums?

[@gregray4011]

Question: 3 starter Kettlebell exercises AND 3 starter club exercises should be started together?

[@MarkWildman]

If you have the gear. Yes

[@nevadiva36]

I did the exercises! Yay me...and they were easy for me.

[@RuneIscariot]

1.) What do you recommend for time between sets? I know you've talked a lot about on the minute every minute, but that is just a heart attack waiting... I've heard other trainers say it doesn't matter how long between sets, as long as the sets get done in a consistent manner. Would that be true in that it is more important to move the weight than how quickly you can move it? 2.) You say when you can achieve 10 sets of 5 reps that you should move up to the next weight. What is wrong with continuing on to more reps per set? I'm approaching 10 sets of 5 reps on my own club for the first time and I was planning on moving up to 10 reps for increasing number of sets. What would be the difference between just more reps in a set and a heavier weight?

[@danielzollinger83]

I'm not Mark but I believe the general 1m rest is to make the workout length predictable. The 3-5 rep range is because the focus with these exercises is on strength and after 5 reps other aspects take over.

[@MarkWildman]

this is a good question... 1) time does in fact matter. the time determines the design equation. in this design we are not putting the weight down because we are focusing on a specific effect. the goal is to start light and build up the base pattern... if you put the weight down, you cease to control time, you cease to be doing this program. you can do it anyway you want, but i have a series of equations im trying to solve. 2) nothing is wrong with doing more reps. that would be a density cycle. you would choose that route if you are limited in equipment. im choosing to repeat volume cycles to push the weight higher, to force better alignment, to force more core contraction.

[@juggernautathletics]

Great video! Can we get one for the thin guys.

[@CharitonIosifides]

Watch this video again. The principles are exactly the same.

[@MarkWildman]

Same progression. Probably start with a heavier weight.

[@Hawaiian80882]

thanks Mark, awesome instruction...

[@MarkWildman]

We have a whole series. It’s gonna expand a lot because this is important

[@scottengh1175]

Should we alternate which of the 3 we start with each of the 2 or 3 times per week? Monday start with inside, then outside and shield. Wednesday start with outside, then shield and inside. Friday start with shield, then inside and outside.

[@MarkWildman]

Doesn’t really matter. Do the one you find hardest first. Do the easiest one last. That’s usually Outside Shield Inside

[@annieb621]

Thank you, much appreciated!

[@judokapavel]

Please Mark, could you give some tips on improving Flat Feet and Fallen Arches? Would be greatly appreciated.

[@CharitonIosifides]

Go watch his heavy club videos. Flat Feet and Fallen Arches are addressed there in great detail. In brief, the solution, according to Mark is to train barefoot with heavy clubs.

[@50faflores]

Hey Mark. Thanks for the amazing insight. I'm starting to train both my mother and mother in law who are overweight and have Mobility restrictions just as you mentioned and I am blown away by how much this style and methodology makes sense. I am going to purchase the Adex club because I want to use it myself as well as with my trainees, but I want to know your opinion on whether to get the fat grip handle or the regular handle. Thank you again.

[@MarkWildman]

Fat grip

[@allistairpennychapman3863]

Is it possible to really slow down the around the head movement please?

[@MarkWildman]

Yes

[@bansheep1]

Great stuff! Thank you...

[@lukekent9687]

Would doing this daily with a very light club be ok for a while to build consistency and strength? I have a 2kg,4kg and 6kg club. I am currently doing daily with the 2kg club

[@lukekent9687]

Actually aiming at 6 days a week now

[@MarkWildman]

Yes.

[@lukekent9687]

@@MarkWildman thanks for responding, much appreciated. I'm doing it 6 days a week. I'm very overweight so I'm loving the simplicity and the feeling of my core getting stronger! Thanks for your great videos and I look forward to buying your overweight course one day to support you