You Only Need 1 Kettlebell

hello this is Mark Wildman of Wildman athletica and today we're going to talk about the how and the wise of kettle bell training so that you can get at least 10 years out of your kettle bell training kettle bell training has always been the best way to get the most athletic development in the least amount of time but the training changes over time and the advice for kettlebell training should change over time as well when I first got into training 20 years ago the advice was kettlebell bent presses and Bell snatches and that is excellent

advice if you do just those two exercises and you complement it with any other type of training that will be a very good program that training changed not long after that advice was put out and it became kettlebell swings and kettlebell Turkish getups this comes from the classic idea laid out by pavl the first guy to popularize Modern kettle bell training after the year 2000 and that was get 10 minutes of swings and do five to 10 minutes of Turkish getups do each one twice a week and that advice can complement any other type of

training if you play a sport if you do 10 minutes of swings twice a week and you do five minutes of Turkish getups twice a week it will work into a great program if you are somebody who goes to the gym and does bodybuilding putting in swings twice a week and putting in Turkish getups twice a week will complement any bodybuilding program if you climb mountains it's great advice if you're a swimmer it's great advice if you're a martial artist it's a great advice the problem is that in the last 20 years the population has

gotten substantially more sedentary and the quality of available food has gotten worse obesity Beyond overweight is now almost 40% of the population as the population changes the advice has to change with it seven out of 10 people who walk in to study kettle bells or to get what they want out of kettle bells can no longer just start at a swing program so we have to change the starting point of training the goal is still to get to a swing program but now a lot of people may need 6 months to a year before they

get to a swing program the first things that you should work on if you are heavier than you would like to be if you are deconditioned either because of injury or because your job requires you to be sedentary you need to work on a box squat that is just holding a kettle bell in front of you getting down to a Target height and standing up starting with a very lightweight the original weight recommendations don't work anymore either and we'll talk about that in a minute a box squat a suitcase deadlift and then an overhead press

our goal is to get people good at just standing all the way up people can't usually jump straight into swings anymore because they can no longer stand all the way up their body is adapted to sitting that means they can't straighten their legs all the way that means that they can't push their hips all the way forward so when they start trying to do a swing program they shove all the load into the small muscles in the low part of their back and they get hurt or they cannot continue with the normal math of a

swing program so there are about 25 breakdown exercises that we do I call this whole idea training for overweight or deconditioned individuals and we have people running a squat a deadlift and a press program with a light kettle bell people have run it up to 10 months repeatedly before they go to the breakdown drills where they learn to pick it up to clean position so that they can learn to stand up better people have to learn to stand up better before they do the swing program so people used to start at the swing program in

the getup program but now we have a whole section of training in front of that where you force the core to engage in a standing position and we make it substantially less difficult on the heart so that people want to continue training it seems like a subtle shift but it's not it's a really big deal the goal of training is not just to look good the goal of training is to not be in pain anymore the goal of training should be to lead a better quality of life we can Define that pretty simply as going

places you've never gone before doing things you've never done before and talking to to people you've never talked to before so that you can learn new things so you can get more experience this is different than a lot of modern training a lot of modern training is about looking cool not about being cool the goal of kettle bell training is to help you learn to do cool things so that you can have a good life we have our intro program training for overweight and deconditioned individuals it's a squat it's a press it is a deadlift

we move from there into breakdown drills so that people can learn to hold a kettle bell without hurting their arm so that they can then learn in the future a clean impr press so that they can learn a Turkish get up so think get good at standing get good at holding a kettle bell then we go into a swing program and a swing program might repeat at the minimum 10 times through with a lightweight and going to a heavy weight the old recommendation was do 10 sets of 10 twice a week with one weight for

a month and then maybe go up in weight now we need more time to adapt so we add more weights to the concept we now have things like adjustable kettle bells which did not exist 20 years ago so we can get smaller weight jumps so we can have more time to adapt the side effect is the outcome is better once we do our swing program and we get good at it then we move to our clean and press program getting a weight up to shoulder height and learning to stand all the way up single kettle

bell first all of this thus far that we've talked talk about is single kettle bell because it is less expensive and it is easier on the body it forces more core contraction it exposes weaknesses between the left side and the right side of the body that a lot of gym equipment might not expose that weakness the goal is to not be in pain and making both sides of your body both sides of your back both shoulders both hands both elbows work equally as well is how you get out of pain so you can do more

stuff training for overweight and deconditioned individuals a deadlift a squat a press intro to kettle bell training figuring out a bunch of breakdown drills to mobilize the shoulders help you hold it better a swing program which helps you get your base athletic conditioning repeated 10 times 20 times with a slightly different weight going to a clean and press program the goal of that program is to get men to a minimum of 24K but the high goal for that is probably 32k above that you're getting into a level that costs more money and has less benefit

over time after that then we get to a getup program you can break down Turkish getups into about 35 different base pieces and get good at each individual piece we used to just do Turkish getups you just did them that doesn't work very well anymore cuz people no longer have that base conditioning to do it you should break Turkish getups down into about 35 separate pieces practice them in a metabolic conditioning format start with a light K maybe 12K because you're not doing pure Turkish getups anymore you're doing breakdown drills get that programmed to at

least 24K and then after Turkish getups you can go into a squat program three main types of squats you should do a single arm kettle bell front squat holding a kettle bell on one side of the body because you should already know how to do goblin squats from previous in the training a deck squat getting down to the ground rolling on the ground and standing back up and then eventually a double kettle bell front squat we give these three recommendations because they do stuff that is not replicated in Gym training single arm kettle bell front

squat takes all the weight puts it in front of your body and by having the weight on one side of your body the other side of your core is forced to work harder once again the recommendation is to help people get out of Pain by balancing their body this does not replace something like barbell squats it is a different path of training a kettle bell deck squat is a ground engagement it is part of getting up off of the ground a Turkish Get Up is one type of get up a deck squat is another type

of get up the Greater your range of movement in your squat the less likely you are to get hurt when you do more hardcore types of Athletics like gymnastics circus Arts jiujitsu wrestling riding dirt bikes riding horses climbing mountains it's part of falling down and getting up and then eventually the double kettle bell front squat is the kettle bell analog to a barbell squat the difference is the weight's in front of your body and it's offset Center of mass so lighter weights have a greater core response after that then we get to snatch training because

you have built all of the things up to get there and then our goal is to get to 10 minutes of non-stop snatches with at least a 24K for men the recommendation for women is about 70% of that and it can go up and down based on frame size very small frame versus taller frame after that then we go to metabolic conditioning metabolic conditioning is where we then combine all those basic movements that you've already known in different patterns every day and our goal is to build up to not putting the kettle bell down for

say 5 minutes 10 minutes 20 minutes 30 minutes 1 hour this is different than other types of training people who go to the gym you have four sets of eight four sets of six five sets of 10 three sets of 10 Kettle Bel training focuses on something that completely outside of Gym training which is learning to pick up an appropriate size weight and then not put it down for a very long time this allows people to work on their structural alignment to work on their breathing and to make sure every muscle in their body is

firing for a very long period of time this is how people used to operate in the world a 100 years ago if you worked on a farm you picked things up and you didn't put them down all day if you used to be a carpenter you lifted objects and you carried them all day if you walked from place to place and you carried a backpack you had to carry that load as far as you had to walk kettle bells are one of the few types of training that replicate that idea in the modern world and

that is left out of Gym training I don't know anything in Gym training that says pick up weight and keep it moving and breathe and change complexity and do it for 5 minutes or 10 minutes or 20 minutes or 30 minutes but that is a base human skill the old kettlebell training recommendations from 15 to 20 years ago still stand but we have to put things in front of it now and we have to have a path after that you're not just going to do swings twice a week for the rest of your life you

need to do it for a set amount of time you need to set goals you need to break your Turkish getup down into a bunch of component pieces you need to turn it into metabolic conditioning and then you have to then understand how to create programs a different program 5 days a week for the rest of your life 10 years is a short period of time in the length of your life but you should train 5 days a week from now until the day you die if you die when you're 110 you should still be

training 5 days a week then kettle bell training is the best easiest way to get you there so I'm going to keep talking about this topic a lot and we're going to make giant playlist and lay these ideas out in clear and distinct order so that everybody can get what they want out of life the goal is to not be in pain and to do stuff that you actually want to do in life and then to figure out how to support that through education and equipment