Kettlebell Swings for Massive Power: The "What The Hell" Effect!

[@TheBioneer]

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

[@christopherbucher7017]

Hey thanks for the video! Really enjoyed your super functional training books as well. You might want to check out championship fighting by Jack Dempsey.. it's a book with very detailed breakdowns of how to strike as powerfully and quickly as possible.. a lot of stuff that gets overlooked today and has helped me become a lot faster, more powerful, and prevent injury while striking as well as helping me with my footwork. Might get a lot of value out of it if you want to improve your Martial arts! Just a thought.

[@ladzhandle]

Can you make another cognitive training video. Something geared towards increasing general IQ. I love your training philosophy and how you approach fitness by improving the body and mind. Your a true Gem in the fitness community.

[@alvinleonardo1263]

Could you do more “What the Hell?” Effect exercises? Or at least mention them here on the comments?

[@TheGlobalProfessional]

I really appreciate your B-roll. I learn a lot of exercise variations just from watching it. 🙏🏾

[@traviscarver4708]

What is your opinion on the American version where the kettlebell goes overhead?

[@robertvelazquez764]

In an ocean of toxic and poorly researched fitness content, your channel constantly inspires and educates. Thanks, Adam.

[@TheMissing8]

Indeed. Fitness is like diets; it's very cultic and full of vanity.

[@FitMDAtl]

No research was cited here.

[@dyufreekz]

@@FitMDAtl I believe that actual research does state that kettlebell movements are one of the least effective methods of training to develop power, which is probably why no research was cited!

[@bagzhansadvakassov1093]

How come it is toxic? I think term is overused.

[@FitMDAtl]

@@dyufreekz That’s my understanding.

[@kevinconnelly5901]

Kettle bell + calisthenics = greatness

[@willt9331]

I went from crossfit to just doing kettlebells and calisthenics during lockdown and have been doing just that for a couple years. Having a lot of fun w it and definitely getting stronger

[@heavenlypath1065]

@@t.rolljenkins8321 That's a pure waste of time you only need like 3 - 4 out of those

[@heavenlypath1065]

@@t.rolljenkins8321 The more of a waste of time yes I know

[@Xrayhighs]

This is the way

[@maki6867]

+ heavier resistance bands = monster power

[@robinkinghorn1478]

I did 'Joe Daniels 50 swings a day, everyday' during lock down. I found this really effective. I went from a 24kg to 36kg in a pretty short period of time. When gyms reopened, I found my deadlift hadn't really dropped. I think they're one of those great exercises that sadly folks just aren't doing!

[@kansascity9058]

Joe Daniels is the fuckin man

[@reggienoble21]

joe is still putting out great content - doing live sessions as of late

[@midnull6009]

Gyms never closed here. They are essential businesses for overall physical health. :) But yeah, surprising how fast I went from 16kg to 24kg! I'm aiming for 36kg! Helped with my hip hinge too!

[@ВолодяВандакуров]

Joe is awesome

[@GoldenbellTraining]

Joe Daniels is a good dude! Got a lot of corrections from watching him the first time I met him

[@tsherwood2112]

I'm a rugby fullback and kettlebell swings were the exercise I should have added to my routine earlier. My acceleration and top speed have increased drastically, allowing me to get away from defenders and outpace them once I'm away. Plus on the rare, newsworthy occasion that I enter a ruck, I fare better than ever before

[@dirtclodboi]

How much weight are you working with your kettle bell swings and the like?

[@tsherwood2112]

@@dirtclodboi lately I've been doing 45 lbs for 3 sets of 30 reps. But at first it was more like 20 lbs

[@blackbeard1988]

This is good to hear man. I played a couple of times for the first time last year as a lock. I'm playing every game I can next year as I missed this year.

[@thursday4267]

The sheep b roll helps set this channel above other fitness KZbinrs. Keep up the great quality - the people need you.

[@thomas1880]

At 70 years of age I do 5 sets of 20 with a 36 kilo kettle bell. Great workout!

[@junkyard-p1s]

Savage!😆

[@catcat4697]

That's radical

[@jamiesmccormick]

Im 29 and im on my 3rd day of 5 sets of 20 twice a day with a 12kg kettlebell! Sticking with this for a month then moving up to 16 kg.

[@karkkimarkkinat2109]

That's heavy af bruh!

[@travis3430]

Are you really Geoff Capes 😂

[@diogeneslantern18]

I love kb swings so much - they take lower back pain away immediately. After a good session I feel like I am floating on air - walking is so effortless it's almost ethereal.

[@muratozdemir3958]

I'm just getting into KB training and I've done swings only once. I immediately felt that it helped my lower back area where I get a lot of pain occasionally.

[@ted1045]

In college I started doing squat style kettlebell swings while taking military fitness. I had zero stamina, but within two weeks of doing swings I was able to at least keep jogging for longer than 15 minutes wheras prior I had trouble doing so for even 2 to 3 minutes. Granted it was done at a slow jog, but I've never been much of a runner or jogger so the improvement was fairly hard to believe for me at the time.

[@whoknows8223]

Hi, may I ask how your routine looked like? Did you do it for a set period of time or certain number of reps? Multiple sets? I'm interested in doing Kettlebell swings for power but also I am really interested in the cardio benefit. Hate jogging and like the idea of cardio from home! Cheers from Germany

[@OKOKOKOKOKOKOK-zn2fy]

@@whoknows8223 If you are new to working out and in bad shape, start with sets of 20 swings and a reasonable weight. Your heart-rate will rise quickly. As you get fitter, increase the weight of the KB a little at a time. When you are resting in between sets and your heart-rate starts to drop below 120 BPM, do another set of 20 to keep your heart-rate elevated and in the training zone. A little benefit of being in terrible shape (when you start) is that you can do sets with lots of rest and keep your heart-rate in the training zone. If your heart stays in this range of BPM your body will think you are jogging a long distance without stopping. You get aerobic credit while resting... A sweet deal. When you are fitter, you will have to work harder to stay in the training zone, but you will be ready. I like to stay between 120 and 130 BPM. You can go as long as you like and do as many types of KB exercises as you like. Use variety to spread the resistance around and get your whole body involved. When I started training, I couldn't run at all. I could do the KB swings in front of the TV for an hour. I would do a set and watch my BPM start to fall. When I hit 120, I would do another set. With an hour of areobic weight training a day, I started dropping body fat really quickly. Do you have a heart-rate monitor? It's a nice thing to have and they are getting very inexpensive. Mine has an alarm and will tell me if I am dropping out of the training range. 😎 The ones with a chest strap are the most accurate. I think running would be boring. Doing weights with Kettlebells and watching the news on TV works for me. (Although, sometimes I really want to launch my kettlebell through the TV when I hear what's going on.) Of course, I will not meet any interesting people working out in my living room.

[@Strider86]

I was doing swing training and zero running. I was 35 and took a pt test and ran the fastest 1.5 miles I had ever ran in just about 11 minutes. Kettlebell training absolutely helped

[@judoman9006]

I just got a kettlebell a few days ago, I instantly thought “it’d be cool if bioneer made a video on kettlebells” this is blowing my mind right now lol

[@oscarbear7498]

I just one, 50lb....it's amazing tbh I thought it was bullshit, but it really does work!! Much better than dumbbells

[@Seraphim262]

Hey, how it is going with your training? Do you still use the kettlebell in your exercises?

[@charlesghannoumlb2959]

Hey there, im a kettlebell instroctor and ive been using this tool to train and help hundreds of clients through their fitness journey and the swing is considered the mother exercise to learn using and training with kbs, and it has served me and my students so much throughoutvthe years, great video and content as always mr sinicki

[@notnamed8926]

My trainer introduced me to kettlebell swings a year ago. WHAT A DIFFERENCE IN MY BODY! Love it!

[@holdthatthought1]

I recommend this exercise more than any other. Life changer; fixed my back issues and sleep problems.

[@kevstar97]

In which way did it improve your sleep?

[@johannes3033]

Maybe he slept poorly due to back pain.

[@comdrive3865]

@@kevstar97 the TL;DR is ; kettle bell swings is a full body workout. It trains the nervous system to be very active in the day and allows you to reach deeper sleep, properly rest.

[@anthonywestbrook2155]

At 42 I'm nearing the best shape I've been in in my life (an admitedly low bar so far), thanks to my near daily kettlebell routine that I've been doing on my lunch break for the last 7 months. I'm using a modified version of Pavel's Simple & Sinister, adapted to my short time window, and my need for it to be interesting. So I do 10 swings, 1 Turkish Get-up, X10, alternating left and right. S&S doesn't use juggling swings, but I do, because I have severe ADHD, and they're just way more interesting. I then do two handed swings if it's my 3rd day in a row -- which I often hit, but I also don't hold myself too rigidly to working out every day, so the vast majority are juggling days. I started off with just 15 pound bells, then once the workout got too easy, I added a 25lb bell as my heavy, doing 80% light, 20% heavy. Now I'm up to 40% heavy, 60% light, but now light is 25, and heavy is 40! My long term goal is 80/20 with 40 and 60 pound bells. I've never been someone who likes excercising, but even though it's not part of my plan, I'll sometimes just decide to do a session (or two!) on the weekend, because I just feel better the days I practice my bells. I never push myself so hard with this workout that I'm tired afterwards -- just energized.

[@shawnpatten6515]

That’s awesome. I did S&S on my lunch break for about two years. It was great!

[@mdc123-v2v]

I bet you're small.

[@clydenolet736]

Juggling is fun as hell!

[@OKOKOKOKOKOKOK-zn2fy]

If you are new to Kettlebells and considering trying a one-handed swing, it is very important that you swing that KB thumb-first between your legs. Thumb-first will ensure that your elbow will bend correctly when the arm is between your legs. If you do this backwards (pinkie-first) you can really mess up your elbow. Do NOT go pinkie-first ever ! You could trap and hyperextend your elbow while holding the weight and do some real damage. Read this carefully and be safe.

[@XTheSpartanX7]

YES!! good advice

[@blackiewitch2187]

litterally did every single exercise that exists, im surprised by the strength of this man

[@rylter]

I remember when I had like a dozen different YT-fitness subscriptions. So glad I scaled it down to three non bs ones. If you're new to this channel, stay, go back and browse the content and I promise you you'll get that "this is all I need" feeling. Great video as always! 🙌🏼♥️ Much love from Sweden.

[@mario97br]

And the other 2 may be?

[@socialistprofessor3206]

I'd submit AthleanX as well as Adam. Their guidance has been immensely valuable as I approach fit at 50.

[@infera1]

Please give other channel names too. Also highly agree with the "this is all I need" feeling.

[@rylter]

@@infera1 Sean Nalewanyj and Shredded Sport Science. There are more good ones. But those are the ones I scaled it down to. I have a background in sports science though. So I have a bit of a library in my head as well, when it comes to training. Have both a bachelor's degree and a master's degree in the physiology of sport and exercise. If you're completly new to training I would recommend AthleanX.

[@rylter]

@@socialistprofessor3206 Thats actually one of the channels I unsubbed from. Nothing wrong with Jeff. I would recommend him to most people. But for me, with a similar background as Jeff, I don't feel he brings any new or rather different angles to my training. Still a good pick though. I'm 40 now, will follow you and ten years from still be fit as ever. 💪🏼And after we pass 50 we keep it pushing. Best looking corps ever coming up! 🤣

[@OleSmokey]

Your the man on my 44 months after major accident your a major reason i can work walk properly never thought I would again. Keep up the good work.

[@sobesmith5415]

you're welcome

[@mahmutsala4523]

you're welcome

[@i_know_youre_right_but]

you’re welcome

[@mrshodos]

One cue I learned to add intensity was to use your lats to push the kettlebell from the extended position toward the down position, different from just letting gravity pull it down. More reps over time, added engagement from other muscle groups.

[@PigmaStatiX156]

He mentioned that style. It's called the over speed 👍

[@alpenjon]

Just started off and barely used my glutes. Doint 10 reps with your guidance and I really feel them. Great advice!

[@TheFDream]

kettle bells, burpees and jump rope are truly amazing exercises

[@oscarbear7498]

Yes. I can't believe how great it is. So cheap and ez to get great results. I add running with sprints 🏃‍♂️ because I'm cheap

[@gregorymathans8148]

Once in a few years a snow storm shuts down my town Eugene Oregon USA. I shovel the snow on my block and thanks to swings I don't hurt my back after doing it for couple hours a day for the duration of the storm

[@azratosh]

I got a kettlebell like two or three weeks ago, and here our homeboy is with a brand new video about kettlebell swings. Great video as always, man!

[@anantsharma738]

Same here man , i ordered it yesterday. Will be arriving in few days

[@Freemen2076]

I do use the kettlebell swing in a lot of my exercises every other week I do the Turkish get up. That one I've always found very challenging but also very fun.

[@august4476]

You must have been reading my mind, not even three hours ago I was looking to see if you had made a video dedicated to kettlebells. Been doing research as kettlebells seem to offer the exact combination of musculature and athleticism I’m looking to achieve. Once again you are a lifesaver!

[@tonykennedy8483]

I got into Kettlebell training a couple of years ago Mark Wildman's Wildman Athletica channel has been an absolute God-send

[@cucciafr68]

They need to do a collab.

[@mikefitzpatrick43]

Mark is great with kettle Bell knowledge

[@BreakBeatStu]

Yeah, shout out to Mark 👍

[@bigkurz]

This guy is definitely one of my favorite KZbinrs. I just like his energy

[@ReckitRonald]

This is by far the best informative video in regards to kettlebell swings there is.

[@matthewroberts198]

Love doing Kettlebell swings. I use them in almost every workout session. You want to wear yourself out? Combine them with Burpees for a conditioning circuit.

[@RWJoe]

The hard-style kettlebell swing and the Turkish Get Up made me feel so good, even in the beginning I denied my choice because they look a bit weird, luckily I insisted on my choice. Thank you to let more people know about hard-style kettlebell training, especially who don't have too much money for the gym and various exercising gears.👍

[@buckelharryfinn]

After training like a monster on the machines, getting very sick for many years I've started with kettlebell and sled training. I look completly different after 2month of training and feel like a monster! Thanks for the good videos Adam! Well done!

[@fraseplow]

I started doing kettlebell swings a couple of months ago and have noticed all of the improvements you mentioned. Not grabbing your bell end when doing these is very solid advice lol

[@MarsieInTX]

Nice video! This is one of the best descriptions on how to correctly perform a kb swing that I've ever found on YT.

[@niritzagofsky7473]

Hi Adam. I just discovered your channel a couple of days ago, and I'm enjoying it so much. I've got two kettle bells, but I've only used them for goblet squats. Today, I watched you and did two sets of 50 swings. It really is fun when you know what you're doing! Thank you so much for your excellent explanations. I love watching you do your stuff. I'm a 68-year-old woman who loves the gym, beef and dreaming of accomplishing some of your cool moves.

[@snoopcane4422]

You really improved your swing form!! I remember watching older videos and it looked liked a bit too much arm use but now you really got it!! Great job

[@thebenkinnear]

Kettlebell swing is one of the most underrated exercises in the mainstream fitness industry. Great video as always Adam! 🤙🏼💪🏼

[@philipeldred]

Hey I love the video and your enthusiasm for the hardstyle swing. But I did notice one thing... Your kettlebell is flopping quite a bit on the back swing. This is dissipating energy that should be loading into your hams and glutes and back and generally making the whole exercise less effective, as it then decreases the power of your hip extension, taking pressure off of the arms and upper back. Pavel recommends solving this by letting the kettlebell drop from it's highest position for a moment before bending your hips. This shortens the path the bell follows as it swings back and makes it more of a line than an arc. The result is that the energy in the bell is moving straight backward at the end of the drop, rather than being tugged slightly upwards by your hands as they travel on the longer arc. The trick is basically to let the kettlebell fall as if it is going to smash into your groin, and then releasing your hips at the last second to clear a path for the bell. The result will be a more complete relaxation of the glutes before powering them back up, less energy lost in the arc of the swing, and overall a more powerful and effective exercise. Thanks for the video it's great and I really appreciate spreading the word about this king of all exercises!

[@mumflrpumble9107]

I'm going to use every bioneer training method to one day succeed as the new bioneer

[@murrayrothtard6072]

You’ll have to kill the current Bioneer first. That’s how it works. This is obviously a joke and I apologize if this guy turns out to be a psycho.

[@mumflrpumble9107]

@@murrayrothtard6072 Baptised by blood

[@shanequigley7552]

I love the sheer joy this guy brings everytime , well done Sir

[@porqpine53]

I’ve recently taken a deep dive into Dan John’s entire body of literature and podcasts. I’ve started doing KB swings for high reps with his “hike” cue and have never had more solid abs

[@kansascity9058]

in a sea of shitty kettlebell instruction, Dan John is a beacon of light

[@CoachHeyward]

What’s the “hike cue?”

[@doomstarhudnall6188]

I'm 41 and have been kettlebell training for a little over a year and love it. I use the hard style kettlebell swing and up to a 30lbs kettlebell. My clumsy has improved.

[@robertwright8306]

Bring on the Kbells! Thanks for making this video. Been using kettlebells since 2007 and I've never gotten bored. Keep up the great work!

[@screwkingsisle6459]

I love that all your content is never about simply how to preform an exercise but also what other exercises would be beneficial to better understand the movement of the exercise in question.

[@screwkingsisle6459]

Could you possibly do a video on the L-sit to hp progression?

[@burk3806]

I really love the places you shoot these videos (in addition to the great lifting advice of course)

[@DiscipleSteven]

Earlier this summer I tried my own kind of version of the "10,000 swing challenge" I did not fully finish and had a few sick days in the middle. By the end of it which was almost 5 weeks, I was really amazed at how much stronger I felt in other exercises. I didn't notice as much as I went along but when I was performing other exercises and comparing back 4-5 weeks ago, I was realizing that I was performing them much easier and or faster. I also noticed a huge jump in grip strength and pulls ups.

[@Halberd1216]

Excellent instruction on this exercise. I have had to change my fitness training greatly in the last few months because of a combination of getting older ( 50 ) and I seem to have lost the top half of my stamina after getting what I thought was a really mild case of Covid.... now run out of breath a lot sooner when running etc. So I am devouring all your videos and adopting what i can.

[@geverniveup]

Yeah same boat here. I’m 36. Never had any lung issues. Workout 4-6 times a week. Dodged Covid for the whole pandemic. Finally got me in March…still have heaviness in my lungs. It’s bizarre and frustrating sometimes. Slowly getting better. All the best to you

[@CaneSugarCane]

Did you guys get your lungs checked out? Wondering if you guys have collapses alveoli

[@TerribleTom113]

Kettlebells swings are on the short-list of "If I could only do one movement for the rest of my life, if might be this." Kettlebell Swings, Turkish Get-ups, and Pull-ups are the three I can't live without!

[@jellyg.8961]

Swings, pullups and burpees for me.

[@Dave-lx3vt]

I can personally start to the "what the hell effect". After a bicycle accident I had to take a long time off my kendo training but was able to keep doing strength training. Au my first practice, the trailer asked me how I am still so fast after such a long time off... The hard style kettlebell swing is, of course, a staple of my workout.

[@theFriendlyGhst]

A really good mindset for those half bridges is to think of it like you're pinching the ground between your feet and your shoulders. That forces you to use your glutes more.

[@NaturalStateWingChun]

Thanks Casper :)

[@brendasanders63]

I started back doing kettlebell swings. I just purchased a 25lb bell, and when my budget allows, I’ll buy a couple more heavier ones. I started doing swings in hopes of achieving a flatter, more toned stomach. I like the simplicity and effectiveness I feel after doing kb swings. I feel it everywhere, including my abs. I’m doing 100 daily.

[@mandandi]

Any update? I started doing kettlebell swings today for the same purpose - lose some belly fat, tone my body and build some stamina.

[@brendasanders63]

@@mandandi I’ll keep you updated when I do them more consistently. I do feel my core engaging though. It’s cardio and strength training, and kettlebell swings provide a full body workout. It’s good to have a variety of weights for different muscle groups. 😊💪

[@DezzNutsHoe]

Update ?

[@georgepierre3594]

25lb is more than enough for a woman. most women start at 15lb onyl.

[@brendasanders63]

@@georgepierre3594 some days I only feel like using 15lbs.

[@ericastier1646]

I'm new to kettle bell and recently bought a 35 lbs. I've done 3 sessions so far and my main focus as a beginner is form and being well aware of my articulations alignment, especially keep a straight lower back and upper back to avoid injury as well as warming up first. I am reasonably athletic but since i have an elongated type of body i get lots of leverage and have to be careful the weight is always well supported by my center of gravity or the dynamic movement used. I love the swing but not too sure my form is correct, for now i just make sure i am not hurting myself. 35 lbs was a good choice for me although definitively the max to be safe. I might not try single hand swings any time soon.

[@Stemist]

Great video, Adam! After following your content for a long time, I'm happy to say that I've finally purchased Superfunctional Training 2.0! You embody the training philosophy of a fitness mentor I had back in Australia: becoming ready for anything! I like that your video release timings line up with my mornings, so I habitually work out right after watching. You literally inspire people across the world. Thank you for making consistently valuable content!

[@ShreyasParanjpe-ih9on]

I am a 15yr boy. just discovered exercise the previous year and discovered kettlebell swing right now . And I immediately came to bioneer. im definitely including this in my workout 😊😊😊😊

[@ThrillOfTheFight]

You found a good place early on, stick to it and you'll do well.

[@ShreyasParanjpe-ih9on]

@@ThrillOfTheFight for sure mate 💪💪

[@danniseliger5172]

Last spring/summer I was in the worst shape of my life. My back and glutes were so weak I couldn´t do five push ups without losing my hips. Three months later without having touched a barbell I deadliftet 180kg for reps. WTH!!! I got bored with the kettlebell and hasnt used it since, but I was truly shocked at the rate of improvement. I mean I´m in my mid 40s (started with 16kg bells and used the 48kg one three months in)

[@Mukawakadoodoo]

Just, perfect timing man. I’m just looking to get into kettlebells.

[@Jcrobify]

I love the hard style kettlebell swing. It builds your lung capacity, and the gains are ridiculous!

[@rocknrollermaster]

You’re getting better and better every single time! Great content as always and super engaging video!

[@wallawalla747]

Glad to see another KB video, your old one that I think you delisted years ago was a key video that got me to switch almost entirely to KB training.

[@KonradsHD]

Love these functional style training videos! Lately training jump height and getting lower back pain, will include this into my routine to strengthen my lower back and improve explosive power!

[@balintmiklosy9138]

I started hardstyle and overspeed swinging when gyms closed because of covid. I noticed significant strength gains thanks to them without a gym. They are amazing, but I found that I need way more time to recover from sessions compared to regular kettlebell training. Also found them great for grip strength, particulary for jiu-jitsu where you often have to control dinamic forces (maybe not as much for holding onto a bar).

[@Fran-or3lt]

Best kettlebell swing content ever produced. And not gonna lie… probably the best channel on KZbin.

[@murrayrothtard6072]

I was taught that the hard style was what you called the over speed swing. Where you don’t let it come up very high at all instead you activate your lats to stop the momentum and then whip it back down. The harder you work one way the harder it is to stop the force and send it the other way. It’s more like a sprint and it’s effective even if you’re limited to lower weights.

[@giannis1827]

the sheep is the main character :D great video, from the beggining to the end!

[@matthewgregory6269]

I've really been enjoying juggling from one hand to the other at the top of the swing, even throwing it for a flip with some of the lighter kettlebells. It's fun to try and get fancy with it!

[@harvestblades]

My kettlebells are my favorite training tool & my best fitness investment. I always travel w / a 24kg. I definitely recommend folks check out hardstyle training and groups like Strong First.

[@LatimusChadimus]

I'm such a big fan of the 1.5 repstyle when it comes to squats that I like to do alternating kettlebell clean squats as a finisher to a leg day

[@REPOOCNITSUJ]

I. Love. The. Kettlebell!!!!!!!! this is an awesome video. I have a few, and this is one of the best tools for workouts I have. Keep'em coming!

[@OneGold_777]

Great content and finally the swing gets it's due, I've trained with bells for over ten years and taught under a master RKC after receiving my cert. One small suggestion, wait for the bell to pull you into the hinge (opposed to hinging early) so your thumbs graze the crotch of your pants, hands close to the crotch and far from the knees 🤘

[@MousyDogFace]

I love my Kettlebells. I bought a 16kg bell in 2015 within six months I had sold all of my weights and my bench. I now have double 16s, 20s, 24s 28s and 32s (Actually have 3 24s). The wife thinks I’m nuts! Regularly run Pavel programmes ROP, Total Tension and S&S, run Geoff Neupert programmes such as GIANT and DFW. I’m 42 and have never been fitter or stronger. Bells are awesome.

[@matthat124ii8]

4:44 I've never laughed so hard in my life - the look of absolute horror after saying it make me choke on my water - seriously though, I love watching your videos and the kettlebell swing has already had a significant effect on exercises like my pull-ups, as well as improving my posture and strengthening my lower back - thanks for making a video about it!

[@terkelalgevind529]

Sounds great! Starting doing kettlebell swings today... Is it a good enough idea to do say 10 minutes of strict low weight swings for warmup while learning to keep the form?

[@calibreeze007]

Agreed! The moment of realization is hilarious!

[@budabead]

That's exactly right!!! I have just finished a good round of stretching, just looking to intake some more priceless data whilst eating me tea... Having seen him waving bye to a sheep put a smile on me face then he immediately comes out with grabbing your bellend.. I have nearly choked on my spoon!! Goodness' sake Adam 😅🤟🏻

[@AnTalk_blog]

Bellend - I've learnt a new word. 😂 and today, impressed by this video I bought two kettle bells (12 and 20kg) to expand my fitness routine to add some variety.

[@senecawillis7668]

Great video thanks I was turned on to Kettlebell swings from the Dan John 10,000 kettlebell swing challenge, I regularly program them into my workout routines. Thanks for shedding some good info on this simple but amazingly effective movement and piece of workout equipment.

[@tatimondragon]

You reading my mind, man? I started to incorporate kettlebells as my primary upper body training method (outside of bouldering) and it's too fun. Would love for you to explore the Turkish Get Up, which kicks my ass each time.

[@poutinedavid8937]

Those b-roll shots are something else, man. REALLY loving the new camera!

[@Cursed_Jono]

KBSs have really helped me get my glutes active, and are overall one of my go to "I can't be assed" exercises I mostly do Alternating and One Arm Swings, recently moved up to my 24kg for those which is honestly wild to me 😅

[@Cursed_Jono]

Oh, I also will usually do 5 sets of 20 with 1 minute rests between, whether it's the "Hard" swing, or Unilateral/Alternating with 10 per arm

[@Moccsnosocks]

Been moving away from the machines at the gym and to calisthenics and kettle bells instead it's so much fun to train now! Not only that but my body is able to move in new ways and my knees don't hurt like they used to. Functional fitness is the SH!T thank you bro! Automatic sub

[@mineshnissanka7139]

The kettlebell swing is really underrated

[@alexbrint3798]

God bless kettlebell swings. Swings (and turkish get-ups) have been boosting my pull-up ability too, from all the back work

[@ryanyoung5607]

Thank you so much for these great videos! I always learn a lot and your hard work is much appreciated. Love the kettlebell swing and I agree that it’s one of the best compound exercises you can do. I like starting out with Turkish get ups to get everything firing and then move on to a swing and goblet ladder style workout. So effective and it’s amazing how one piece of equipment can provide so many benefits.

[@varelyn3900]

I’ve always overlooked this exercises but I think I’m convinced to try it

[@fitnesswithoutthegym8968]

Prior to the Covid lockdown (when I had a gym membership) I used to do the Turkish Get Up with the kettlebell. Very challenging exercise and exposed many imbalances when I first started

[@mitjakmetic1368]

Great Video! I like to control the kettelbell as its coming back down from the swing. Or pull it twoards my head at the toppest point to make a Letter "C". There is so much you can do with a simple kettelbell.

[@BBP081]

For my two cents on the kettlebells: I use them and I love them but as a beginner it is easy to produce spine discomfort with the hand to hand swing. It takes a lot of concentration to not let your shoulder get dragged by the bell to between your legs which cranks the spine. Keep that lat tight!

[@garrettglass586]

That’s why I’m hesitant to try it. Feel like I need someone to teach me how to use it first.

[@BBP081]

@@garrettglass586 for beginners the two hand swing keeps you well protected against twisting the back

[@garrettglass586]

@@BBP081 thank you. I just finished my first workout with a kettlebell and it wasn’t as scary as I thought it’d be, although I’m sure I still need to improve my form.

[@Chiburi]

@@garrettglass586 An important foundation for the two arm swing is the kettlebell deadlift. It teaches the hip hinge and the arm to body contact which is very important in swinging. Lebe Stark channel has a private class video with coach Louka Kurcer where he teaches the swing in detail, almost an hour long. Great stuff.

[@TheWeardale1]

love the kettlebells...been doing them for years... :) did this superset routine last night (and do similar 3 times a week..) 5x 15 kettlebell swings@ 36kg, 7 snatches @ 28kg kettlebell, 15 weighted hip thrusts (30kg vest and 8kg kettlebell) 15 pressups with 10kg vest, 10 bicep curls @ 24kg kettlebell (plus 3lb rope), 15 second lower squat hold with 30kg vest and with a 36kg kettlebell you need to be focused all the time..

[@tiberiumnp8030]

And to get the WTH effect, you need to use proper sized kettlebells. Gents, start with 24 kg and get your technique squared away (check out any Strong First or Mark Wildman videos on technique). Swing doesn't need to go higher than your chest and most importantly you should not lift with your arms at all.

[@Spamfactor]

24kg is going to be way too high for a lot of people just beginning. Plenty of benefits to be had at 16kg and safely working upwards.

[@tiberiumnp8030]

@@Spamfactor I'm not talking about flows or one hour cardio sessions. Most men should be able - especially those watching this channel - to do ten hard style swings with 24kg. Anything lighter and the tendency is to start lifting it too high (so using arms) or the bell to flop around when it's back behind your legs. I understand that for presses or snatches or tgu you should start with lighter bells.

[@Spamfactor]

@@tiberiumnp8030 I think I’d still say start at 16. I know the tendency is always for men to think “I’m a man so I should be able to pick up a 24kg kettlebell first go”. But realistically the average person is going to find that unnecessarily heavy. Plus like you say, starting at 16kg opens up all kinds of other exercises like tgu and other one arm exercises that would be too hard with a 24kg weight

[@tiberiumnp8030]

@@Spamfactor I was talking about swings. You can see it even in this video, that 20 kg he's swinging is way too light for him and it shows.

[@cucciafr68]

@@tiberiumnp8030 That's a good point about being able to do 24kg swings, but I agree with @Spamfactor with starting with a lighter weight. They mat be strong enough to swing the 24kg now, but if their form is lacking it can cause issues. It wouldn't take too long to get to that point though.

[@GoldenEraZen]

One of the reasons I enjoy the kettlebell swing and excercises. Insane power can be developed. You basically are doing full body workouts with these exercises. Great video as always 💪🙏

[@wesleyangel777]

It's interesting how all the animals in your videos, over all these years, always manage to be so chill whenever your getting your training sessions in. It's like witnessing a jacked Dr. Doolittle. But cooler. And hey folks, a little warning, if it's your first time swinging bell, just do so for a minute or two. Trust me. You won't feel it that day, butt you will the next. Typo intentional.

[@marimoerostraw]

When your ass hurts the day after exercise, it truly is suffering! Every single one of my movements as I go through my day will be in pain 😵

[@HkFinn83]

Agreed, when I first started swings with a lighter weight it was my hamstrings that were on fire. And after having intentionally tried to target them with conventional movements as well

[@Discipline8193]

I can't believe i've been holding out from this exercise for so long. Its perfect for me.

[@Raiden6277]

"Grab your bell end." *wait what* That moment made me laugh a lot.

[@TheDallasDwayne]

Inspired by the guest appearance at 4:38!

[@agonsfitness7308]

Yeah Adam gotta say I was surprised there weren't more kettlebell swings in the proteon performance system. Can personally attest to the what the hell effect. Had shoulder reconstructive surgery and metal screws inserted in 2022. Was unable to perform pullups since then. Started doing kettlebells last year. After six months was able to do my first pull up. Up to 20reps currently.

[@MarkA6]

Solid video! Never knew there were more then one type of kettle bell swing..

[@journeysmt4484]

I'm a Brit , living in the US for twenty years now, and it's nice to hear some saucy British humor. 'Grab your bell end," indeed!

[@chrispatrick4331]

So happy to see love for the kettlebell swing 😄

[@nextsteptrainer9202]

Great video and exercise but you should start the swing with the bell on the floor in front of you, hike it back and start the swing and then swing finishes by going back to the floor. No I’m not and keyboard warrior but after 38 years of training I feel qualified to make these comments, and I’m kettlebell qualified . Keep up the great vids.

[@daehoward6930]

I don’t know if any one has mentioned this exercise but kettlebell halos are pretty good for shoulder mobility (awesome video by the way)

[@shirtlessviking9225]

I believe that the two most functional exercises are, IMO: KB swings Turkish Getup

[@dchmurciak]

simple and sinister

[@zacharya1669]

Great video, hope you are doing well during the heat-wave hitting your neck of the woods!

[@Mister_Peep]

I've been walking a 5k twice a week with 15lb dumbbells in each hand. I randomly swing them from time to time as I walk. This video excites me!

[@ChrisBonnar1]

Epic video mate. The 'bell end' joke nearly made me spit out my morning coffee. I now work out exclusively with kettle bells. EMOM swings for 10m with varying reps followed by Turkish get ups. I do this three times a week after BJJ training and I'm seeing great results.

[@shirtlessviking9225]

I just wanna say, you seem to use your front delts and traps to drive it up aswell. Which, if that is on purpose, fine. But what i've learned is not correct