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Post by Magnus on Nov 21, 2020 19:24:29 GMT
The more I research this, it looks like if you were only to do one exercise for overall strength and muscular endurance, the two handed KB swing is it. Yes !
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Post by Magnus on Nov 21, 2020 19:33:09 GMT
I thought this video explained things rather well for beginners: Perfect step by step explanation ! *** I've taught a few people the kettlebell swing over the years, and when I explain how to get the 'bell moving through proper 'hip thrust' I have the person initially do the swing by holding onto a sturdy towel that's looped through the kettlebell handle. This usually shortens the swing 'lesson' dramatically
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Post by Magnus on Nov 21, 2020 19:37:58 GMT
Here ya' go, I very highly recommend doing this to bridge any gaps AFTER watching the Tim Ferriss explanation...
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Post by Magnus on Nov 21, 2020 19:41:36 GMT
...last bit of advice, do your swings barefoot, it makes a difference.
Enjoy !!!
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MBS
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Lean, lithe and feral
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Post by MBS on Nov 21, 2020 19:43:25 GMT
The instruction and feedback are much appreciated!
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Michael
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He cuts down trees. He wears high heels, suspendies, and a bra?!
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Post by Michael on Nov 21, 2020 23:23:55 GMT
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Post by BigBruvOfEnglandUK on Nov 22, 2020 1:06:19 GMT
I believe I read Bruv made one out of concrete. I got a couple of used buckets from the site we were working on and filled them with concrete from a site across the road where some guys were laying a concrete floor. I embedded large eye screws in while the concrete was still wet and then battered the sides of the buckets to chase out any air bubbles and to ensure that the concrete got a good grip on the screws. You could also use eye bolts. Leave a nut on the bolts as they have smaller threads than the screws and the nut will make it more secure than just relying on the bolt thread. The small buckets is about 6 ltrs = 12 kgs. The large one is 10 ltrs = 20 kgs. These are not a total substitute for real kettlebells. There's certainly some exercises that are not as good with these as they are with the real thing but I'm having great success using these for swings. I messed up my lower back a few months ago. I think it was all the sitting around I did during 3 weeks off because of the lockdown. I started going to a physio. I was making progress but it was like two steps forward and then one back. I started doing swings just with juice bottles and my lower back improved immediately so I made these concrete weights and my back continues to improve so I cancelled the last physio appointment as it seems it was just a waste of money. I've also noticed that my knee bursitis that I've had for nearly 20 years is so much better than it was. (Click to enlarge)In the pic I am using the original Sierra Hook handles but I use a small towel without a handle for swings. I cleaned the printing and excess concrete off the smaller bucket but had not got around to it with the larger one when I took the pic. I'm very pleased and will probably make some other sizes.
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Michael
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He cuts down trees. He wears high heels, suspendies, and a bra?!
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Posts: 5,288
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Post by Michael on Nov 22, 2020 1:40:54 GMT
Bruv, they look pretty good. Sitting puts a lot of pressure on the lower spine. I've had a back history. Ever since I stopped being a hard head and listened to TR about the Stuart McGill exercises and kept swings a constant I haven't had any setbacks. As far as Your knee goes, swings work the glutes and hamstrings. The quads usually are stronger so by doing the swings You are evening out the muscle imbalance. I've had MCL strains and problems with both my knees from tree work. Swings have definitely helped. Plus, we're not running miles. We are doing a short burst of work which is the kind of endurance You get from swings.
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MBS
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Post by MBS on Nov 22, 2020 13:51:38 GMT
Thanks Michael. Another good video. Pavel’s “ comrade schtick” is a bit much 😄, but he knows his stuff.
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Post by mr potatohead on Nov 22, 2020 14:27:58 GMT
That's what has turned me off to Pavel. He's just so full of himself and his 'expert schtick', a stark contrast compared to humble people like Matt Schifferle.
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Michael
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He cuts down trees. He wears high heels, suspendies, and a bra?!
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Posts: 5,288
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Post by Michael on Nov 22, 2020 16:08:03 GMT
I agree with both of You guys, he does overdo that stuff. But I try not to let that kind of stuff stop me from seeing if I can improve my form. Some of his stuff has helped me, some hasn't. He breaks stuff down and has some helpful drills. The towel drill that Magnus talked about I saw from Pavel in 1999. The guy that gave me instruction told me this," The definition of strength from other men is irrelevant to You. And If I'm being Honest... the kettlebell and BJJ community can be some of the douchiest and most condescending groups or forums to follow."
You can still learn how to do something safe from people no matter Your perception of them.
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pierinifitness
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I do burpees, then I drink slurpees
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Post by pierinifitness on Nov 22, 2020 18:26:34 GMT
Pavel is due for a rebranding. Keep the steak, change the sizzle.
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MBS
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Post by MBS on Nov 22, 2020 23:24:11 GMT
“You can still learn how to do something safe from people no matter Your perception of them.”.
Absolutely. That’s just his schtick, how he sells himself. I tune that out and assess the information he shares.
I am soooo looking forward to getting started with this. My only swing session to date was months ago. I used a 35 lb hex dumbbell, and did 10 sets of 10 EMOM. Wasn’t that challenging, but I felt really good afterwards. Im sure this 24kg bell will feel heavy at first, but I’ll grow into it.
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Post by mr potatohead on Nov 23, 2020 1:03:28 GMT
View Attachment(Click to enlarge)...... In the pic I am using the original Sierra Hook handles but I use a small towel without a handle for swings. ..... If using a flexible handle forces improved form, I don't see a need for a rigid handle at all for swings, which is all I do with a tool like that anyway 'cause I'm not interested in all of the fancy juggling skill stuff. If I make one, I may attach one end of a short length of chain to the concrete bell and the other end of the chain to a handle, instead of attaching a rigid handle.
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Post by Magnus on Nov 23, 2020 2:08:10 GMT
MBS,
After swinging your new k'bell for awhile take a look at another excellent exercise tool for a different but just as functional version of 'swinging', the Bulgarian Bag. I recently purchased 2 of them from Titan Fitness and absolutely love the movement...
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