Is 10 minutes of kettlebell enough to be in good shape?

[@Nesseight]

I purchased a 35lb kettlebell and now I am banned from the bowling alley.

[@nicholascooke1165]

Haha how has this not got more likes! Lmao

[@KimberlyTedder-Rileyboss]

Why? Did this exercise help your bowling?

[@MarkWildman]

humor is always appreciated

[@Stillnapie]

@jwgeezer I do five days a week. 300-350 reps a day. I'm 59 and use a 16 kg and 20 kg.

[@MarkWildman]

@jwgeezer 5 days a week is pretty good. you can do 7 for about 4 weeks max in my experience. after that, if you are on a progressive program, it will start to beat you up to much

[@heavywestern5943]

"COMRADE! The kettlebell has been instrumental in weeding out weakness out of the Russian gene pool, and you're next! You ARE on the Soviet territory, and you ARE becoming a better man. If you don't know how, I'll teach you! If you don't want to, I'll make you." - Pavel Tsatsouline

[@Raphael_Bizmann]

And if you can't do it... THE WALL WILL FIX YOU!

[@MarkWildman]

a great man

[@SaskLongbow]

Observe!

[@nieczerwony]

Well this is the false statement made for advertise as Soviet doesn't mean Russian. In fact the biggest victim od bolshevicks were Russians itself.

[@Zenitself]

@@nieczerwony This is a reference to Pavel's hilarious but legitimate Instructional on Kettlebell Training. It's on youtube for free, check it out.

[@CCaravasi]

5:00 I can attest to this. I have been consistently working out 5-7 times a week for 4 months doing this suggested workout. I modified it a little but this is how it’s been for me: 10-15 min a day, first 10 min goes to swings at 40 sec on 20 sec off and 5 min goes to reversed get ups consistently through no stopping. I can honestly say I have never been happier with my physique than right now. I love the way I look and I love the way I feel. Before using kettlebells exclusively it was hard for me to stick to my exercise routine, but when I watched this video here months ago I made that commitment to myself I could do 10 min a day at the bare minimum. I have abs now, like defined and pronounced definition it amazes me. Just those 2 workouts alone have changed my life and I just wanted to be a verifier for this great wealth of information Mark Wildman offers for free. He knows what he’s talking about and I’m living proof. Just 10 min a day and you will look incredible, feel incredible in a very short time and be in a better physical class than most around you. I didn’t feel far off from where I wanted my goal to be but before I never could accomplish the ab definition I have now. Exercising with kettlebells literally melts the stagnate fat that never seems to go away. Thanks Mark! And to anyone on the fence about beginning with kettlebells, trust me with consistency growth comes fast, the human body naturally wants to build muscle and do things well. I started with just a 10 lb kettle bell and now 4 months later I’m working with a 20lb. I know soon I’ll need the next size up and that’s amazing to look back on the progress.

[@MarkWildman]

Fantastic

[@literarystudies1861]

Wonderful results! I've experienced similar benefits. But I alternate days A-B style. One day I do TGU + Swings for 20 min. Other day rest. Day after I do CP + Squats for 20 min. I'm wondering about the difference it would make if I start exercising everyday. Do you have rest days? Or it's 15 min everyday with those two exercises?

[@juliehock6059]

Agree absolutely. A trainer who introduced me to Kettlebells had a mantra, 100 swings per day, is the bare minimum required. Add to that squats, snatches, clean and press and baby you’re on your way. I’m a 77 year old female and do all this, plus bilateral Hellion routines. Best training aid. I also have a 16kg and a 10kg at home - no excuse not to exercise.

[@rusavolk]

JULIE HOCK Nice work! Kettlebells are good for all body shapes and sexes. Keep up with your routins, they obviously work.

[@Debsterism]

Damn Julie!!! I'm scared of you! 😄 Go gurl!

[@redpanda456]

where do I find more info on the bilateral Hellion routines?

[@stephen8996]

If this is true you have all the respect

[@Alfinger]

Julie i imagine you're un good form acttualy?

[@Ellee0827]

I like this dude’s style - straight shooter, no fuss, no muss

[@Mo-sk7xo]

and All Facts!

[@guitarmarkd1987]

I decided to just do 100 swings a day to keep it simple with no excuses. It says everywhere males should start at 35# bell. But I just happened to have a 25# bell at home so went with it. I have chronic back pain and could barely do one swing with the 25#. I pushed through and can now do 100 swings. I do this 2-4 times as day. It’s kicking my ass and I am getting fit and starting too see my abs. Proper nutrition is helping too. Count those macros! I also run a couple miles a few days per week. I will upgrade to the 35# soon, but I may have given up if I’d started with the 35#. So don’t be afraid to start small if you need to. It’s better than not doing anything at all.

[@MarkWildman]

nice.

[@konverzny]

How is your back pain now after 2 years? Did the kettlebell help with that?

[@chrisw5742]

I just started with a 45. Just got done doing a round of Power 90 and I find out some exercises arent that good for you so I switched over to kettlebell. For example too many pushups explodes your shoulders. And my right shoulder was starting to hurt. Had a pacemaker put in on that side like 7 years ago and back then it was like a shotgun shot my shoulder. I also got my neck fused c3-c7 front and back shortly after... But yeah I also have some 20lb kettledumbells. With my workout last night I only used it for swings that went up over my head in a workout I am trying out. Oh I have occipital neuralgia for life now. Was partially spinally decapitated then went sudden cardiac arrest to top that off.

[@slayverse6370]

How's the back doing now?

[@ronwhite8503]

Cracking upload. Kettle bells were the best buy for me; skipping rope, TRX, punch bag and kettle bells are all I need.

[@n34z3r]

Building my KB army. I have the Jungle Gym XT and rope (haven't done in a bit). Sold my punching bags (no space). Good set up @Ron White.

[@gregthompson9434]

I added kettlebells to my yoga / pushup / pull-up routine and it took me to another level of fitness 👍🏻

[@HoofinBob]

Been kettles for decades since being an old Marine. Your videos Mark are spot and great for all new/old comers Sir. Beautifully explained without the macho rubbish. many thanks.

[@DynamiteDB]

Find a partner who looks at you in the same way Mark looks at his kettlebell in the thumbnail ❤️

[@ElBoyoElectronico]

Being a dad of two children (1y/3y) with a wife and a fulltime job, kettlebells are my only workout most of the time. I train about 3-4 times a week for about 15min each time. Of course, I am far from ripped or shredded, but I am strong, explosive and I look fit and healthy. I did 50 deck squats today... it was rough. Especially right now having the possibility to do my workout at home is a lifesaver!

[@shawndidstuffbeforehehadki806]

I throw my 1.5 year old up in the air by doing the kettle swing (he as kettlebell...). As he gets heavier I've now decided that I should look into the whole kettlebell thing. Just throwing him a few times is an intense workout.

[@CounterC]

Over three years later, this is still an incredibly wise perspective on physical training. Thanks for helping jump on the kettlebell and heavy club bandwagon.

[@JZMartinez]

Got my 35lb kettlebell, 2wks into Pavel's S&S... liking the simplicity. Thx for making a concise, encouraging, and approachable video on why KB work is good for everyone. 👍

[@paulrhodes6598]

I bought four kettlebells 8 weeks ago. I started on a 8kg, first week killed me. Now using a 20kg for most exercises. These things have totally changed my life. I'm now purchasing another 20kg and a 32kg. I should point out I'm 51 and have a lifting background.

[@caleb484]

ATTA BOY PAUL 🥊🥊🥊

[@JustanamebroDK]

That's some fast progression! Nice.

[@probablecausetocheckhard-drive]

how are you getting on? still doing it a year later?

[@8triagrammer]

Komrad, get kettlebell, do 100 swings per day.

[@KingslayerSrb]

Who is watching this after corona lockdown?

[@superash82]

KingslayerSrb kettlebells are suddenly tough to find!

[@azmodanpc]

Been usin' them for 4 years now (got a 20 kg and a 24 Kg) and now I don't need a gym. Doing 260 swings a day (more on sat and sunday)

[@eric44wwwyki]

@@superash82 I think all fitness equipment has become scarce.

[@Anduehan97]

@@superash82 true, got my hands on a 26kg bell, can't do get ups with it, but its awesome for presses, swings, cleans and squats, i also fell in love with overhead carries

[@superash82]

Thicc Boi the only kettlebell I could find was 24kg and they wanted £120 for it. Can’t get any in the UK anymore

[@maryhamric]

I'm a lifter and just started with the 10K kettle bell challenge. It's awesome and I'm falling in love with kettle bell work! Using 16kg!

[@redhookproj]

Great summary. Kettlebells have been some of the most challenging exercise routines I have pursued. Intimidating ramp up period to learn.

[@geckobrah4201]

Gyms all closed, happy I have 3 kettlebells at home!

[@dawongriffin1649]

Finally someone willing to break this down for me on how to use and weigh these kettlebells!!!...Thank you so much!!!

[@johncolleenmiller4415]

June 2020 I was 340 pounds at 47 years old. Hadn't worked out in almost 20 years. After dropping 90 pounds I started swinging a kettlebell - 10 sets of 10 double hand swings with a 35lb bell twice a week. 100 days later I've lost another 20+ pounds while adding significant muscle. I currently do 400 swings per day 5-6 times per week with a 44lb bell. On strength days after pushups and getups I do 10 sets of 40 - 5 cleans with each hand into 10 single alternating swings into 20 double swings. The results have been absolutely ridiculous. 20 minutes 5 times a week has COMPLETELY TRANSFORMED my physique. Incredibly effective.

[@MarkWildman]

amazing transformation sir. keep it up

[@maliekcoley4322]

My first time watching 2 of your videos and I found them to be more informative than most of the videos I've found about working out. For that friend, I subscribe and I'm looking forward to seeing more of your content.. Cheers

[@gunstrucksbbq]

The intro to this video really does a spot on job of explaining why kettlebells are such a revolution. They are a serious threat to the fitness equipment industry.

[@charlesgrey8651]

Just started for real kettlebelling, at 60, almost 61 .. and boy-o-boy, i wish i knew all of this info much sooner in my life. Spend way to much money and time on "normal" fitness atributes while doing kettlebels now its way more fun doing fitness in general wth way more benefits in less time and effort. Way to go, exellent vids👌, THNX👍

[@agentsmith9851]

Kettbels are awesome, I am Russian myself and use them everyday. I am almost 40 have ton of energy, try do do 100 swings a day and few other exercises. Rotational swings and such, I can bench 275 and really don't do any weights. Kettbels work your entire body, having muscles does not mean you are in great shape. So basically, anything you do to even if it's 10 min a day and watch what you eat is much better than doing absolutely nothing. Anyone can find 10 to 20 min a day to work out.

[@MarkWildman]

I love our russian kettlebell athletes.

[@agentsmith9851]

@@MarkWildman it's in my blood, my grandfather was using them everyday at 85. Lol

[@MarkWildman]

@@agentsmith9851 and i bet he was strong!!!!

[@bennylush]

I'm working through this myself just 10 mins a day. Swings, TGU, squats, presses.

[@bludog4657]

Watching this 5 years later. Thank you SO much Mark for this info. Awesome!!

[@MarkWildman]

Glad it was helpful

[@sionafrancesca]

I'm a 39 year old, 125lb female and my current protocol is 500 swings every weekday with a 28kg bell. Can attest that kettlebells will make you tough as nails.

[@MarkWildman]

Holy s$&t. That will do just fine

[@stephenhumphries8523]

I haven't gone through Mark's site in it's entirety but I'm looking forward to doing so as Mark's breakdown/explanation is of the very highest level obviously a first class trainer. I haven't used kettlebells for an extended period of time and due to a shoulder injury I have a weakness at this point in time so I will be starting with the basic movements.

[@KameSennin2]

At last, someone who is accurate and give examples of what "in good shape" means. Good to know to fix oneself objective. Thanks!

[@alucard2010]

That's great to hear Because I use a 35 pounder or two 35 pounders and people make fun of me because they think 35 pounds is a dinky weight and nothing compared to their 160 pound bench press

[@MarkWildman]

Those people are …,, not smart.

[@mikefox5687]

Thanks Mark for the encouragement. I agree. I'm a desk jockey, but in my early 50's started swings and Turkish get ups. Two excellent exercises to restore function and make you strong. I'd started at 16kg and a few years later now at 24kg KB. I certainly don't have an Arnold physique, but I can get off the ground now without hurting my back. I call the progress!

[@MiltonFerro]

Very good information. I'm 47, 1.87cm and 82kg in weight. I've always done weight training but I started to get interested in Kettlebell and I'm loving it. The physical conditioning that it gives you is very different from everything i has done. I'm using 16kg. This is my first kettlebell.

[@brianschultz6726]

Dude..enjoy your common sense no BS videos. I'm 59 and started KB's about 4 months ago and see how much better my back is and just basic movements have enhanced everyday.. I stay with 8k 16k 20k and 24k Nothing bigger than that..I think those sizes are good enough for me..althrough I will try a 48k to overhead press just once to see if I can do it. But that will not be until later in the year when I'm fully mastered the 24k..lolol Thanks again..I may never go back to the health club when I can get a work out from these items.

[@gordontubbs]

I'm in my 30s, I'm a busy dad, and so one of my fitness goals this year was to come up with a "no excuse" program, as in something that I can do every weekday (resting on weekends) no matter what such that I have "no excuse" not to. Needless to say: enter the kettlebell and I was off to the races. My specific program is 300 reps freestyle (swings, squats, etc.) which helps me stay organized, and incidentally enough takes me about 10-15 minutes to execute... and honestly by then end I'm always hosed! Something I've noticed is that I haven't really hit a "wall" yet or had to pass because I'm feeling sore or whatever. It's felt good! So, I'm not a licensed CSCS or fitness guru by any means but if anyone is reading this that needs that encouragement... GO FOR IT!!

[@Pkurkowski2]

Look up Pavel simple and sinister

[@theseusc.5475]

thanks poppy

[@PropheticCoachTheresa]

They work. Better than any other fitness regimen. For me.

[@rachelscottart6908]

Very informative! Thanks Mark. I've been doing kettlebell workouts daily for 2 years, it's a great piece of equipment.

[@susaville]

My favorite kettlebell workout video is Fitness Blender's 1x10 Kettlebell workout.

[@pest1382]

Efficiency is your friend!

[@Fm-ho8kc]

What a stuff man. I was one of those 600 pounds leg gym workout. Now only kettlebell))) what a thing. thanks a lot!!!

[@artwebb6939]

You know, I think you may have rekindled my interest in kettlebells

[@Nikkipd1976]

Hey There! Thanks for the videos; they're short, sweet, and informative. Very, very refreshing to hear an accomplished trainer talk about training that don't involve barbells...or dumbbells. I have my first 10lb club on its way to me...can't wait to get started. I'm very intrigued....so, thanks!

[@hambo76]

I was getting into kettlebell training and loving it until I suffered a leg fracture. Now I'm doing split leg deadlifts and stiff legged deadlifts with kettlebells to re-strengthen my leg again!

[@wally6193]

Not that I'm an expert on kettlebells but I would tend to agree with Mark. For the last 35+years I've only done your typical free weights/machine workouts. Lately I sold all my weights(moving is in the near future) and bought some kb's. All I can say it WOW, talk about a workout, but I also do about 8 sets of dips too. I won't go back to weights....well not 100% anyway, I think I'll still do the odd exercise with standard weights. I typically workout 2x/week, I'm in my 60's.

[@rwmcmullin]

This is "solid gold."

[@NoyesDesignsjewelry]

I have been missing your videos. I love my Kettlebell. Got one after seeing a video of yours last year and have used one just about every day since. Its by far my favorite tool in the gym (or anywhere I go)

[@deathrager2404]

before i started training (started instantly with kettlebells. since then, i ve lost 2 inches of bellyfat. im using kettlebells now for 7 weeks. thats not bad, at all. now i just need to master the form and then add sets.

[@con81rad]

This man speaks the truth. I used conventional gym equipment up until lockdown. Kettlebells have massively increased my core strength

[@nziwikiwi4020]

i only have two 5kg kettlebells but they are awesome..i do 24 reps x 3every day for the last 3 months and walk 5 km to 10 km every day ..at 40 years old in the best shape of my life ..lol ps i have one rest day a week

[@MarkWildman]

Ps... me too

[@celticspirit1]

I purchased a 35, 45 and 60 pound kettlebell. I am focusing on swings, get ups and snatches while performing recumbent biking and chins at the gym until mountain biking season. As a former powerlifter with injuries head to toe, I needed a new routine.

[@patrickmasur7296]

Should be called humble-bells, they will humble people. Why I love em so much!

[@kmontgomery3690]

I’m 300lb female and currently my weight related problems restrict me to some degree with exercises. I do have a kettlebell and besides doing any type of lunge motion I can use it, I’ve just been worried it’s not enough for fat loss/muscle gain but I’m so pleased to of come across your video. I’ll keep doing it and pushing myself until I’m able to do other things.

[@BlueDemon77]

How is it going with the weight loss/muscle gain? Are you seeing results?

[@sunnyditta4810]

Bravo. Very positive very inspiring.

[@mardogshank]

That was awesome. Super helpful. Thanks!

[@ant7936]

I don't want to compete. I just want to be really fit when I die. 😉

[@Deliciousobsessions]

Great video! Thank you! I just found your channel this morning and I'm really enjoying your videos. You're inspiring me to keep up on my kettlebell workouts.

[@diegohuijbregtsgarcia5102]

Hey Mark, I don't know if you read these, but here goes. I've been pretty out of shape for most of my life, but losing my job didn't mean I got a higher bodyfat percentage, it did mean I lost quite some muscle. Now in 2021 I plan to get some of that sweet raw power back. I have a 12KG kettlebell and this is what I worked up in a high intensity 5-3-1-3-5 reps form: Swing Clean and press (left and right of course) Goblin squat Rows (L+R) Deadlift Floor press (L+R, my chest is suffering the most at this point) Then end it all with a plank, goal at 1 min (now at 41s). I would like to do the plank on the daily and the full program twice a week. Does this sound like a good plan to you?

[@MarkWildman]

Sounds like a good start. What’s the plan moving forward

[@njones61272]

I just found your channel this weekend. Great videos! I’m going to add kettlebelling to my workout.

[@dorisbest7580]

Very clear and helpful explanation,thanks!

[@jaynin2594]

Great and informative video, on top of being concise! Definitely subbed

[@stardresser1]

Collar. Locked. Popped. LOADED. Just like my swing.

[@matsuwd-emethdaath4002]

Good stuff of truth n fact..10 min is plenty for excercise...KB just adds into it on another level .... but heck bodyweight moves alone for 10 mins will work you good as well. Subbed for the awesome vid and info.

[@edwardperry9479]

I'm 70 , I have a 30 lb dumbbell since I don't have kettlebells. I'm working on a hundred swings a day six days a week, Monday thru Saturday. Works for me.

[@kcmacdonald]

KBs rebuilt my shoulder and gave me a 2x BW+ deadlift (425 raw at 200lbs). Great starting place for strength, mobility, power training. Double KBs are probably good for hypertrophy, but I've always had a mixed set. Also if you're in to grip training there are a lot of great reduced leverage movements to be discovered. Look up arm wrestling exercises

[@nastyanon4122]

I just started 3 weeks ago and about 10 minutes is about all I can handle before I'm toast. Clean and press & squats with just a 20 lb has me struggling by about my 20th rep. Thanks for the videos! Gotta start somewhere, right?

[@theseusc.5475]

go bish ! Im proud of u

[@anitaelghandor7295]

Yes I just started,with my letter bell,love it😁😁😁

[@XOXIONRCORDINGSTUDIO]

i started with twenty and thirty minute kettlebell routines. I press pause when I rest or am not working. Making some gains in strength for sure. I was truly wasting my time in the gym. I still like going though.BEING AROUND PEOPLE RULES HAHA.

[@backaholic]

Yes indeed! How about a video about double kettlebell excercises? 🙂

[@MarkWildman]

love this idea. video coming soon

[@billwright2963]

Best fitness information I've seen. Thanks

[@Raventommm]

Good video. Answers a lot of qeustions in a few minutes, thnx!

[@TerryMasri]

Incredible, concise presentation. Thank you!

[@richarddavidjohn6803]

He said do do!

[@Kobayashhi]

Very clear explanation, great content bro.

[@ollie2054]

Great advice as usual.

[@craigbarnard8721]

Started our with 1 class and a 35 lb Kb. 13 yrs later 2 hand 48 kg swings are doable . Target is a 48 kg get up, hit 79 lbs a few times

[@tkhannibal2476]

I've messed around with a 16kg , this dude totally hyped me up. I'm slightly better than the avg modern being hahaa😎

[@cdkmonkey2699]

Love kB training , try this 50 push ups , 50 swings any weight you want or have , straight into clean to squat to press 15 left 15 right all without a break , then work down the ladder reducing sets by 5 apart from squat to press , so 45 , 35 and so on to 5 with the minimum break between sets ,if you find it easy increase the weight or reduce rest 20 minutes of hell .

[@danross9824]

New subscriber....I do a daily circuit ...sets of 10 swings..10 goblet squats and 10 burpees......8 to 10 rounds ....80 to 100 of each movement total......35 lb bell.......60 years old..(me..not the kettlebell).....plus some resistance band movements.....not saying its great... I also do intermittent fasting/very low carb.......its my way of fighting the onset of the dreaded dad bod

[@teddinwiddie]

Thank you. Great info.

[@faganfortuna8688]

Clear and concise. Thanks.

[@irieprendygal]

You're great!

[@lindaobrien8538]

Julie! Fantastic very motivational

[@TheWeardale1]

great stuff...I'm currently (in lockdown) doing 3x30 minute sessions a week (3 different sessions) in combos of sets of reps and times...I'm upto 28kg in most exercies (including snatches), and I'm 50 tomorrow..!

[@marcusmay5461]

Yes

[@pauliemc2010]

Started kettlebell training at the start of lockdown here in the UK when the gyms shut. Started with just 10 minutes circuits with a 16kg KB. Yesterday I performed a 1 hour circuit of 250 thrusters, 250 swings, 250 dead lift, 200 press ups and 200 sit ups. If i would have attempted this 6 months ago with just purely moving weight in the gym them am sure i wouldn’t have completed it. Might not be impressive to most people but for me its an achievement. Edit: the first 10 minutes of the circuit was 50 walk outs, 50 press ups and 50 shoulder taps. 10 reps each 30 seconds rest repeat 5 times. The actual KB circuit was 25 reps each except the press ups and sit ups they were 20 reps. 1:30 rest and repeat 10 times. Finished off with 8 goblet squats, 10 halos, 10 curls. Repeat 5 times 30 seconds rest in between.

[@MarkWildman]

Damn. I should make this a goal workout in the app

[@pauliemc2010]

Mark Wildman completely forgot the reason i wrote the comment was to thank mark ! Thank you mark. Wouldn’t be where i am today with out your videos 🇬🇧

[@MissOnelove28]

Love love your videos! thank you so much 🙏🏼💪🏼

[@mannymotta2174]

Great concise content

[@pjsbusa]

Awesome advice.

[@modderno69]

Ciao Mark, ti seguo in tutti i tuoi video, cerco di capire quanto più possibile ma purtroppo non conoscendo la tua lingua, faccio molta fatica. Sei un grande

[@PearlLover]

I’m going to buy one, you’re going to teach me how to use it...

[@tuckwellb]

Great vid! keep them coming please

[@Jagunco]

I'm back into kettlebells during lockdown when I'm not at the gym nearly as much and don't fancy getting rained on in a run. I started off just doing snatches but I'm moving onto more comprehensive workouts on them. I managed the 200 swings in 10 with a 16, want to be able to do that with a 24 so buying one soon. Currently working with a 20kg on the 20 min workouts

[@oldnatty61]

Yes! Kb's, db,s, bb,s, or body weight.

[@ragnarlothbrok835]

Very nice said. I'm one of the first certified rkc Instructors in Germany. For me it's the best all in one tool ever. Lately I'm getting more and more in touch with clubs. A very good add on. Thanks for all the informations 💪🏻

[@ditto495]

Dude totally right. I started training and after about a year on machines and barbells and dumbbells considering myself fit I thought I try some kettlebell swings. I didn’t 10 but man it felt like the first day at the gym. Totally tired. Totally different muscles

[@ant7936]

If I could go back 40 years with knowledge I have now, I would never enter a gym or buy a bodybuilding magazine. I would buy a KB and do Calisthenics with Rings.

[@lidiael6794]

Thank you 💪

[@identitetsvea2.054]

Great vid mate, thank you!

[@kayali9313]

He said “do do”.

[@EsotericOrderJ]

More videos please

[@MarkWildman]

Josh Gurk got a ton coming out soon