Kettlebell exercise: Basic drills

[StealYaMind]

You def know what you are doing, I just do not see the point in using a kettle ball, I have heard good about them but, I am already good with upper body strength etc, I still have a lot to learn the hand to hand swings those are to build up forearms right? Anyways cool video. God bless

[ticosexy22]

Song?

[ConteurDeLegendes]

very good exercice look my video of massage

[vincechoo]

@Broxi1979 You're absolutely right, but depending on where @Slic3R1 lives, his local gym may not offer any kettlebells, although they are becoming more common, but it doesn't mean anyone in that gym knows how to use them properly let alone teach them safely.

[ADTPuk]

I don't want to come across as a smart arse...but when you are doing the clean your not ment to be hitting your arm

[vincechoo]

@Slic3R1 It's not the type of weights that make you strong, but the foods you eat, the frequency you eat, the weights you lift and how you learn the training protocols to gain the strength outcomes you want from that regime. Dumbbells, barbells, kettlebells, rocks, tree trunks and bodyweight training can make you strong. It's how you train with these tools.

[Slic3R1]

@vincechoo any quick tips? Please???

[vincechoo]

@Slic3R1 Find a local kettlebell gym in your area.

[Shippoyasha]

Really inspirational! I've been trying a lot of these and I'm surprised how fun it is and how effective it is.

[vincechoo]

It has been a while since that video (3 years +) Please watch some of the newer videos as comparison as my form and technique is better now. Thanks

[JohnnyShoulders]

your doing it wrong

[OneEyedWheeler]

@JohnnyShoulders It's "you're," not "your." Learn correct English before you flame people.

[Rahulgalaxy1]

Realy nice one vince

[mateshal09]

weight of kettlebell?

[vincechoo]

@mateshal09 I think it was a 20kg and it has been a while since that video (3 years +) Please watch some of the newer videos as comparison as my form and technique is better now. Thanks

[eddouble11]

Great Demo!! Thanx!!!

[davearamanuku]

Nice one Vince :)

[vincechoo]

@davearamanuku Thanks Dave. How are you? All that jet-setting :)

[561vs864]

I appreciate your quick response and educated advice but finding someone certified just isn't an option for me. When I use them I will just have to be very careful I dont hurt myself. Safety always comes first with me.

[vincechoo]

@561vs864 In this case then you've answered your own question :)

[laptoplarryspc]

mind them toes

[NigBum]

hey i started working with the kettle bell . how many sets and reps do you do or recommend?

[vincechoo]

@NigBum Hi, I'd concentrate on getting the form right first to ensure that you're moving correctly, safety and getting the most from your efforts. Then move onto reps and that will change according to the type of lift you are performing. Later on, move to timed sets aiming for 10, 15, 20 minutes or more :)

Welcome to the Kettlebell club

[561vs864]

@vincechoo Hi, I have really got into learning about kettle bells and using them. but my only concern is that I saw your comment on having a experienced trainer which I dont have any access to at my gym. Im just wondering if you watch enough instructional videos and read enough about them if you can master them yourself?

[vincechoo]

@561vs864 I can't say for you personally because when I first started I also didn't have access to an experienced kettlebell lifter/teacher. I thought I was doing OK until I received expert instruction for correct technique and my lifting skill, fitness and enjoyment skyrocketed. I'm fairly athletic so it was a humbling experience to discover what I didn't know. There is a big difference between thinking what you can do and knowing what you can do. If you have the chance, please seek out a coach

[x3Excalibur]

Isn't it painful when euu do cleans? The bell just hit your muscles? O.o

[vincechoo]

@x3Excalibur Not when it's done right :)

[athenaspike]

Excellent video! Thanks for sharing!

[Captmiller1970]

i would get injured doing this. :)

[charg2456]

hi, i dont have any workout equipment yet..and i was wondering would this be a great first choice?

[vincechoo]

@charg2456 Hi. The easiest thing you can do without any financial investment is to either start walking or running. Bodyweight conditioning (calesthenics) exercises are a great way to kickstart a healthy and fitness lifestyle.

The videos I post here are mostly for reference and inspiration. They are no means trying to set any standards of athletic performance.

If you have access to kettlebells then by all means try them out with the guidance of an experienced and qualified trainer.

[charg2456]

@vincechoo well im as skinny as someone can get..lol..i just need some muscle

[Greenwood007]

Great video. I found using two kettlebells resting on the shoulders makes for a better squat workout.

[kettlebellstrength]

Nice videos and gym, the technique is a little different, does GS emphasize the kettlebell going over your hand and hitting the top of your wrist?

I'm asking this because most would recommend the weight coming around your wrist into the position before the press and not over, just curious?

[vincechoo]

@kettlebellstrength Hi, as I indicated in an earlier response to another viewer that this video is 3 years+ old and the technique has been improved significantly.

Having said that, (1) I'm not really hitting my wrists as there is no bruising, (2) the shape of the classic KB is not ideal for GS and I'm not using a competition style KB and (3) I didn't know the GS technique back in '07. This video was recorded was before I started training with Steve Cotter. Hope this helps

[kettlebellstrength]

@vincechoo

Thanks for clearing things up, cool that you're training with Steve Cotter as well, I hope to train with Mr. Cotter myself one day, he's a phenomenal athlete, trainer and coach.

[vincechoo]

@kettlebellstrength It's my pleasure. I have since gone on to earn my CKT Level 1 and Level 2 certification with Steve and now I am a CKT Level 1 Examiner in the Asian region if that helps some. I haven't deleted this (old) video even though I know the technique demonstrate is not exemplary.

[kettlebellstrength]

@vincechoo

Nice!

The IKFF is a great organization, I have several of Steve Cotter's Kettlebell dvds and the instruction is top notch.

It's quite an accomplishment to get to CKT level 2 so good work.

[RetainingWallExpert]

Thanks! 

[oliviaolas]

I want to improve my strtength in my arms. i went to a dance class last week and could not do even one push up. It sucked. So thinking these to use at home. Looks sort of fun. I wonder if theres one workout best for women with these kettle bells.

[vincechoo]

@oliviaolas You're going to find that they work the entire body. The pushup is not only an arm exercise but a compound movement involving the core, legs and back as well as the chest and arms. KB is not a "magic pill" but is pretty close. Having said that you can pick up just about any weight and practice with it, even your kids (if you have any) trouble with kids are they keep wiggling and some throw up on you :)

[cplesa2002]

Nice videos. I use hard style and am not sure what the benefits are for your technique. Thanks for showing that there are more ways out there. Keep promoting kbs because they are an amazing way to get and stay in shape. :)

[vincechoo]

@cplesa2002 This video is a little dated. I will be making updated ones soon. The technique I use borrows heavily from GS and not "hard style".

[mtrinca78]

I like your videos.  Interesting technique. I train using the RKC (Russian hard style) techniques, which seem to be a little different.

[vincechoo]

@mtrinca78 Hi. When I started Pavel was the only KB resource available. I have since done some research to find a lot more different KB training methodologies, and you won't be surprised to know that there are loads of Russian and Eastern Europeans practicing and competing at world levels. The techniques I use currently (this video was done in 2007) is based on Girevoy Sport (G.S.) and it focuses on strength-endurance and training longevity. It's very interesting and you can also consider it.

[XXSHADOWUCHIHAXX]

Umm I have 2 of them can I use 2 for some of the exercises like the clean and press O_O

[tristanpt27]

seriously guys nice vid, but stop butting this gay music on your videos. I makes people not even want to watch.

[vincechoo]

@tristanpt27 Thanks but the music is a sponsored feature (the company pays me to promote their music) and this is the valuable feedback (from viewers like you) that they want. Thanks again!

[phillyfirefighter]

thanks for posting. good form or not, its a basic video for basic exercises. it'll come in handy.

[cybersylv]

Seriously...how is this not bad or harmful to your wrists? I love the moves but am so afraid of carpal tunnel or some other kind of repetitive motion injury.

[simson99w]

Get it. Thank you~

[simson99w]

Get it. Thank you~

[Mamatidebabe]

I liked the snatch technique. Thanks

[kibaturbo]

I really want to try this but I'm afraid to hit myself in the leg or something

[vincechoo]

@kibaturbo Please find a certified trainer with access to kettlebells. He or she will be able to teach you how to progress slowly and safely. Try it, its a lot of fun and a highly effective fitness tool

[jalidav1]

@kibaturbo you dont have to worry about hitting yourself, it really is a lot easier than you would imagine. i have been doing kettlebells for about 6 weeks now and feel so much better, if you are worried about it just get yourself a light set of bells and work on high reps with good technique, once you get used to it you can move up

[sweetspunky1]

@kibaturbo I would soooo drop that thing on my foot.

[love44jesus4ever]

do kettlebells make your punches harder

[vincechoo]

@love44jesus4ever It could but it also largely depends how and what you train

[kettlebellstrength]

@love44jesus4ever

They can definitely help, lots of explosive presses will improve punching speed and power.

[gdkoshinsky]

3 weeks on the kettlebells and i have lost 12 pounds. it is probably close to double that in fat loss though because my muscle mass is increasing rapidly. expecting that to level off soon and the real weight loss to begin. 1/2hr per day, every day. kettlebells are amazing but PLEASE!!! do not follow the guy in the video's technique! he is just terrible! check out kbellqueen or philscarito, much better form!

[vincechoo]

@gdkoshinsky Gee, I guess my form is terrible 2 years ago, but I've since gone on to become better. Please watch some of my newer videos

[kettlebeller0]

@vincechoo will do. wasn't trying to be a dick, there are just a lot of videos on here showing people improper form. my form still leaves a lot to be desired i am sure, and i won't be showing it to anyone until it is improved.

[kettlebeller0]

@vincechoo will do. wasn't trying to be a dick, there are just a lot of videos on here showing people improper form. my form still leaves a lot to be desired i am sure, and i won't be showing it to anyone until it is improved.

[aquaphone]

@gdkoshinsky 3 weeks of training and you're judging technique?

[2112mike]

really informative! thanks

[DeluxeHobo]

anyone know the name of this song? it's fkn sweet

[vincechoo]

It's one of the songs that YouTube has on their Audio Swap.

[NoFrillsFitness]

Good video - nice work!

[NoFrillsFitness]

How can something that has been around over 100 years be a fad? Kettlebells may be new to you but to lots of people, they have never been away. Just because something turns up on biggest loser doesn't mean it's only some out that week!

[ikarljoseph]

its a FAD dont be bought in by a hideous ex russisan gimmick.If it wasnt for FedorUFCCHAMP no one would use it and those who have used it bar this prodigy salita,dunne + many more have failed miseraby. I see its benefits as little more than a warm up swinging things like that is mechanically useless normal resistance training not based on a awkward ball with a handle stuck on is far better FEDOR isnt you it works for him!!!!!!!!!!thats it NO PAIN NO GAIN

[kmart1303]

@ikarljoseph if you go to any mma gym, or have been to them in the past decade, you will realize kettlebells have been used for quite some time. they target a multitude of muscle groups, and strengthen motions used in mma and other sports. granted, they are overpriced and one can use standard olympic plates with the 5 cutouts in a similar fashion, but their effectiveness is inarguable. when you do a fast paced circuit of several workouts, the endurance and muscles targeted is incomparable.

[reignofcrimson]

hes a knowitall and knowitalls dont know shit XD

[Bencher617]

wow your the most retarded person on youtube, kettlebells have been around since the earl 1900's and have been used to build strength endurence and balance, get your facts straight you ignorant prick

[kinjk]

@ikarljoseph Yo man, ur seriously a fkn idiot. They come in all weights from like 8kgs to about 60kgs. And people have always been using them, ur just some fkn idiot who stumbled upon it and figured it's a fad. Do some fkn research b4 u diss shit.

[johoho2006]

I'm a 38 Yr old mom and I've been doing Kettlebells for 2 months. It's a heck of a cardio workout with out moving your feet, which I love! (no jiggling around!) I'm down 25 lbs since 1/4/09. I do an hour session 2-3 times a week and walk/run on a treadmill 3-4 times a week for 30 min. It's not a FAD. It works!!

[vincechoo]

@johoho2006 That's awesome. Keep it up and I've also advised some of my clients who have bad knees/ankles to stop the treadmill for a while and concentrate on kettlebells only. After they got better and went back to the treadmill, they did not lose any stamina or their previous walking/running performance!

[supersteelmg]

besides the strength and muscle toningaspect ,is there a cardio work in there somewear,i need it,,,my wifes new pet name for me is potsie,,,it was only funny once

[vincechoo]

Absolutely, kettlebell swings, clean and rack are great cardio training techniques and improving your strength and power at the same time. I think you have the motivation to show your wife that you can get a 6 pack definition through proper nutrition, water, rest, workouts.

[robchalker]

snatch wasn't very explosive

[sgtjoebear]

I think his ofrm is a bit flawed, work on it lol your using to much of your back, which will lead to back pain and possible slipped disc or disk which ever u prefer later in life

[sgtjoebear]

Wow! you supposed to use your back like that?

[vincechoo]

I have a flexible back and have been using kettlebells regularly, daily even, for the past 3 years with NO BACK PAIN, in fact my back has gotten stronger.

Perhaps you may be seeing too much via the video?

[sgtjoebear]

perhaps but thx for the reply

[rmsolympic1]

Good video and good response to the armchair kettlebell experts. Question: if you lift or have lifted dumbbells and barbells, how do the kettlebells compare to them in terms of muscular development?

[vincechoo]

Thanks. Kettlebells are just different and serves its purpose but like any other weight resistance training they will give you the results if you know how to use them properly. If you want to gain mass/size then like barbells/ dumbbells you will need to go heavy. Kettlebells are developed for strength/endurance following a multiple lift protocol (timed sets) not a 1RM protocol. Different tool.

[rmsolympic1]

Thanks for your speedy reply. I am most interested in developing strength and power, moreso than size. The kettles look like they also involve somewhat athletic movement.

[vincechoo]

You most definitely can develop strength and power. I'd suggest getting hold of an experienced KB trainer (I'm biased towards IKFF trainers). All you need to do is to see how the competitive KB lifters do, check out their athletic physiques and inspiring mental strength. Lots of competition videos on your favorite online channel

[ANDYYEEE]

i used to do lunges with dumbells, switched to kettles recently and the results are a lot better!!

[Frankensnizzle]

thanks!

[graemegiffin]

Why is the clean swung so high?

[DynamicAthlete1]

Next time I am at the gym I will try some of these!

[atemlosboxtbeats]

all muscle you can work on...

[chrisprtube]

ive never worked out with kettlebells before. could someone please tell me what muscle groups they work out? thanks.

[zenkahuna]

You can work your entire body with kettlebells. Notice in the video that he is doing compound moves that work legs, torso and arms. Get Steve Cotter's Encyclopedia of Kettlebell Lifting for a complete introduction.

[fink900]

this is kind of off topic but what song is this??

[vincechoo]

One of the generic beat tracks on the video editing software. I'm sorry but I don't remember the title/artist

[fink900]

thnx anyway!! :)

[vincechoo]

Folks,

This video was uploaded 2 years ago and since then my exposure to Steve Cotter's coaching has changed my techniques dramatically. Many changes have taken place but I will leave this video up to serve as a reminder of where the learning progression will take you. By no means have I stopped learning so I hope you also take this lesson for your personal growth too.

Current technique improvements can be viewed in my latest videos. Please take a look.

Thank you and best training.

Vince

[GnikGnikO]

Can you use a bowling ball, and just glue a handle to it?

[spacidv2]

absolutely, and make sure you do your excercises in front of a mirror.

Oh, and film it, please. Hehe.

[AvtomatKoleshnikov]

or a TV!

[LizFL]

Personally, I use a 1-gallon plastic milk jug and fill it with water. :-)

[AvtomatKoleshnikov]

lol well that would work until the glue wears off and ur bowling ball flies right into the wall

[fink900]

hence why he should video tape it, the next youtube sensation!!!

[Maxdwolf]

Sure, if you don't mind a bowling ball in the face or on your foot now and then.

[tubemech]

Yeah, any old glue - try paper glue, as would be just as effective as the stongest glue in the world.

No, seriously? Dude, even a lightweight bowling ball is not going to stay fixed to a handle, you'll swing it and the motherfucker will fly off - not safe.

Just buy a kettle bell. Like they say, buy cheap, buy twice, or in this case, make a kettle bell out of a bowling ball, die twice.

[maxem79]

hi..I made my own kettlebell with a ~20kg granite stone wrapped up in an old bedsheet, with duct tape + sheetcorners as handle...works perfectly..

[vinlukin]

I'm a pretty experienced weight lifter but I have never used kettlebells. What weight is the best I should start at? I was thinking of buying a 24kg to start.

[vincechoo]

Hi,

This is no reflection on your strength and skill but I've had powerlifters and bodybuilders on the mats and they were struggling with the technique and 16kg KBs.

I think starting at 16 would be a great idea as it will allow you plenty of room to learn the technique and work on the anaerobic component of KB lifting.

[agghtee]

Get a 16Kg and a 24Kg - the 16 is always great for warming up if you find it too light for your main exercise - basically try a one arm clean with the 24, if it feels in the slightest way uncomfortable start with the 16, don't injure yourself.

I'd recomend 3 x 20 (16) one armed swings (so 10 with left arm and 10 with right, passing in the air between swings) interspersed with a halo (hold bell in front of face and circle around of 10 clockwise and counter clockwise) for a warm up.

Enjoy!

[SamboWarrior33]

Bro, I use a 40kg kettlebell for some exercises, especially front raises, thrust squats to press, and swings. If you are strong enough to handle them, then go for it.

[ristobenjie]

Thanks Vincechoo, this helps me see how I need to roll the KB around the wrist for those cleans.

[GaxAngel]

Thanks a lot for this video... I've only began working out and was just using dumbells for the weight side of things, I bought a kettlebell and this video should help me a lot!

[bookskamaki]

the first one is kettlebell deadlift. squat looks like deadlift but you use your knees full range of motion. squat is when you bring the kettlebell overhead or in rack position and you squat till the butt touches the feet

[urbankettlebell]

nice, u need to work on your snatch though

[stretchsportguy]

Excellent video. Nicely done. Great form. Great music. Great presentation. This is what kettlebells are all about. Functional training at its best.

[mariachi30]

nice form?

the squat has too much hip flexion

the swing has cervical extension

the cleans lack multijoint movement and the other arm should be relaxed

the clean

all in all...it can be done better

[bunksbunks]

What exercise can be done to shrink the ego?

[vincechoo]

Your program sounds great. Go heavy and eat, eat, eat if you want to bulk up

[WhiteWingedKnight]

also, can i use a dumbbell for these exercises by any chance? because KB are expensive!

[vincechoo]

You can get size and strength with kettlebells. If you want to bulk up eat more calories and lift heavier weights.

Dumbbells can work, not ideal though, if kettlebells are not an option.

[WhiteWingedKnight]

well i want to bulk up and gain strength i guess, so any recommended DB workouts? or should i stick with what i wrote below? Or my routine

[6bProductions]

KBs are really worth the cost. Spend a few bucks on these - about the cost of cable tv and/or cell phone for two months. Dumbbells are stupid. Get some balls and experience the freedom of strength training

[WhiteWingedKnight]

Would i gain more muscular strength from kettlebell exercises or dumbbells? I want Size and Strength in my body, so i dunno what the hell to do lol. What i've been doing for like 2 months now is using dumbbells.

Bicep Curl - 5 sets 10 reps ea arm.

Dumbbell Wrist Curls - 5 sets 20 reps ea arm.

Tricep Extensions - 5 sets 10 reps ea set.

Then Swedish ab excercise, then ab crunchs, bicycles and scissors

Squat Jumps w/ DB's - 5 sets 10 reps ea.

and calve raises w/ dumbbells in hand.

[vincechoo]

RageFlyer,

It usually takes 2 days of 8 hours of intense learning, doing and being tested. Is it worth it? That's really up to you and what you intend to do with the certification. It does allow you to teach others knowing that you can teach correct and safe technique.

[RageFlyer]

what does it take to get kettlebell certified and is it even worth going through it?

[alangley99]

Great technique and form. Great demo!

[BRIGHTONKETTLEBELLS]

Good technique in all movement...excellent endurance. 5-stars!

[vincechoo]

Try practicing "High Pulls" then folding the elbow into your side when the weight is lifted to about shoulder height. The exercise is called "taming the curve". You can also try standing facing a wall with the KB and cleaning the weight. This forces you to pull the weight upwards with your legs and driving with the hips rather than swinging the weight up which results with the KB banging your forearm. Hope this helps

[IcemanJesus]

How do you do cleans with out the bell bangiing on the back of your wrist?

[JohanKH]

But is it possible to go heavy with kettlebells? There aren't that heavy ones so one can't do more heavy squats or deadlifts?

And with things like snatch if you go close to your 1 rm will you be able to catch the weight without destroying your arm?

[vincechoo]

Johan, thanks for your feedback. Heavy kettlebell lifts are there but this training protocol is designed for high repetition. If you are competing at world class level the standard is 32kg and as many completed lifts within a 10 minute time limit. The objective of kettlebell training is not the same as power lifting where the objective is to lift as much as you can one time (hence the 1RM protocol). Hope this helps

[JohanKH]

Ok, so basicly kettlebells are more for muscle endurance than strength?

[TnFathlete]

yes they are for that lean muscle and a good entire body workout

[mastervehk]

ive seen em go up to 203lbs... thats heavy

[icecurator]

Problems with hand chaffing?

Kettlebells destroy my hands i cant do it for long. Are there ways to avoid this without gloves?

[averagetoelite]

Check out the kettlebell drop and catch video on my page. I dod hundreds of snatches a week and never tear my hands using this technique. For the snatches you really want to keep your heels glued to the floor. They are your foundation, and you will find you are able to generate a lot more power. Otherwise, good start.

[stef8850]

i would suggest using chalk.

get a block of powerlifting chalk.

it increases grip while easing on ther oughness of the bells.

[ztrawhcs]

Awesome! Looks a lot more fun than dumbbells :)

[jamesleitwein]

This is one of the more helpful videos.

[Englandrules1966]

cool thanks