Hi folks
I'm Bob Schrupp physical therapist. Brad Heineck physical therapist, together we are the most famous physical therapists on the internet, in our opinion of course
Today, we are gonna pump you up
Today we're going to talk about 12 most important kettlebell exercises
That you can do for a total body workout. These are not in any particular order Brad
I'm just showing you the exercises and you can figure out which ones you maybe want to incorporate into your workout. One thing
I'm gonna tell you right now Brad. I'm gonna tell you too. Tell them.
I'll tell them, I picked out the ones that I thought were safe
There's some that I think are not safe for the back and some of them
they don't serve much purpose
And so I mean I look through a lot of them, and I almost feel like we should do a video on which
ones you shouldn't do, because there's a lot of them that you shouldn't, and again
this is from a perspective of a physical therapist who works with injured people for the last 30+ years
This is our opinion. By the way if you are new to our channel
you've never heard our opinion before, we provide videos on how to stay healthy, fit, pain-free
and we upload everyday, and also please go over to the Facebook if you haven't already and "like" us cuz Brad and I as
children were not liked and now we're trying to turn it all around,
I still think my dog liked me
It was a lonely dog. Alright let's start off with the first one Brad
You gonna want to warm up obviously, you're gonna want to do some jumping jacks or something
That's a good overall body one, there you go
We're warmed up. Remember when you were young and I remember I'd play basketball we'd go out to the court
We're like I take a shot, Okay, Let's go
Yeah, now I stretch for 20 minutes before I even move, get out of bed in the morning. All right the first one is just
a good overall
squat, and these are good for this, now I've seen people who grab these two different ways. They can grab it
what they call the goblet squat, so it looks like they're holding a goblet
Or they can grab it like this, holding on to the horns, like that, either way is fine. Okay good
So you're gonna go ahead, and by the way you got the heavier one Brad
Yeah, I know. This is 15 pounds, and that's 20 pounds. Oh, we got to mention though Brad
We'll start doing this and I'll mention it afterwards
So we're gonna go ahead and do the squat we're gonna get into some position here, and
you're gonna
go ahead and just do squats and with these as always we're trying to not
allow the knee to go past the front of the foot here.
You're really gonna keep your back straight and
I'm trying not to do this
It's just a lot easier on the knees
And you know I'm 57 years old so don't make any fun
I'm not squatting that low, and I don't want to squat that low, I'm still getting a workout
No, but again look at that back posture. You did a nice job
He's maintaining a nice back, and has actually got a little arch in his back
which is nice to see, he's really protecting his back while working his legs and hips. Alright the next one then Brad,
I'm going to go ahead and do a push up and then a pull up, a little more difficult to do
but I'm up for it now. These are called
Kettlebells, right. Kettle balls. We think they should be called kettle balls. It looks like a ball
I think we should start a movement. One way or another they're a nice piece of equipment.
All right, the next one Brad. I'm gonna do one at a time
you could do two if you had the same weight,
Thankfully we don't
This is unstable here
So I'm thinking to start out with, this is the best way to go. You're gonna do a push up and then do a pull up
Push up then pull up
Push up then a pull up and you can eventually obviously switch hands
Yeah, I think that's one that's a lot harder to do than what it looks. Oh yeah it's not easy Brad. Actually
it looks kind of hard.
I don't use the kettlebells myself, but I do like them, and I might incorporate those in some of my workouts in the future.
I got the kettlebell. I wanted to do with the kettlebell
specifically for this next one, okay
This is the classic one, the one that everybody likes to do, is the kettlebell swings
So basically you're gonna grab on
Palms down and really good posture
I don't want to hit you Brad
Alright, then you're just gonna go ahead and swing it forward like this
So you bend the knees, and keeping the back straight,
So you think about going up and down. Right, don't be going forward like this. You're going up and down
And keeping good posture
What I found with all of these, what intrigued me about these Brad is that you're really working the hamstrings really well
It was one of the exercises that worked the hamstrings the best, believe it or not
And I also like the fact that you're working the whole, what they call, posterior chain, back
buttocks and hamstrings all together at the same time
That's a really functional thing, that you really want with athletics. A lot of times you get injuries
because the hamstrings are kicking in too much
and they aren't kicking along with the butt and the back at the same time. For example
doing hamstring curls on a machine.
It doesn't work the whole chain together
So then when the weekend athlete goes out and play softball goes sprinting to first base and
that hamstring is the one that's taking all the burden instead of the buttock and the back
That's where you tear that hamstring again.
We got these by the way from FEI
let's give them a little love
Fabrication Enterprises Inc.
They have a whole catalogue. They make a ton of stuff. They've been around for 40 years I believe Brad and
They sell a lot of good products
I'm gonna put a link to their website below. If you're a therapist you definitely want to get their catalogue
If you're a physical therapist, because they've got a lot of good stuff at good prices,
I think I gave them enough love didn't I?
Alright so anyway this I want to get the kettlebell just for this exercise alone
Yeah, that's what I'm gonna throw into my workout
Next one Brad
This is called the lunge with a lawnmower pull
This is a good functional one too. So you're gonna lunge
dip down and then pull up like this
lunge, dip down, pull up
Again on this one, the knees should not go past the toe, so you're gonna
I think some people have this idea that they're gonna go like that
The lunges are not that easy to do, if you haven't done lunges before,
I would start them without the kettlebell and
start just doing these cuz it took me a long time before, I always wanted to go forward like this
You want to go down like this. It's tough to just dip down like this
There's a really nice job of keeping his tibia more perfect. You can obviously do both sides
I forgot to do the lawnmower! Oh, yeah up get up
Get the arm motion, that way you're working your legs, your hips, and the upper shoulder, again
we're trying to get a total body workout here, so you can tell I'm a little bit out of breath already
Yeah, I could tell, this is nice
It works your balance. That balance component is nice for people older like us
Why don't you lay down Brad and you're gonna go ahead and do a chest press. You want to use a lighter one? Oh?
No, I'll stick with the big one. All right. I can do it. Big strong like bull,
So we want to do a chest press, okay, and
Obviously again if you had two of them
You could do two of them
If you have the one you can just work the one side then even it out by working the other side, too
Now one thing you could do Bob
Here is thinking from a therapist's point of view is you could go from here and add the plus
with your elbow locked, you can work that
subscapular muscle. Could you go up like this and also do a tricep then go up
and then go back? Sure, I like to hold my tricep there just so I maintain stability and the elbow doesn't move
Don't hit yourself in the head, right, that would wake you up or put you out
Now I want you to do it make it a little more down
We're doing this total body workout here Brad. Why don't you do a chest press with a bridge? Oh, so we're gonna do these?
But we're gonna
add the bridge up there
You know it's not a real big deal
But it definitely changes it and you can feel things working in your hips and your core
And if that's too easy you could do this, you can tell by the tone of my voice
I'm even stressing more. What I found with a lot of these Brad, I started them
I thought oh, that's not that hard
And then when you do a lot of reps, 20 reps and you start going oh it is that hard,
so
Alright, thank you. All right. You can get up. Okay
These are just some regular lawnmower pulls Brad
So usually get on a bench like this and you're gonna go ahead and keep your back nice and straight
And then you're just going to do some pulls like this,
If I was a kid and I was doing these my dad would say why don't you just go out there, pull the lawnmower and
get some work done?
That's right
I remember seeing a football player that worked on a farm, he'd throw around rocks. He goes
I don't need to lift weights and it's true. He was doing heavy lifting and functional
So then there's a little variation here instead of doing the kettlebell swing with two arms you do it with one arm and
The idea behind that is you're gonna get a little more shoulder flexion here
You'd be working on some of that shoulder flexion strengthening and I can do it this way too, palm down moving like this yeah
emphasizing this not this but
Up and down and working the hips and the legs and then if you want to get a little fancy
You can go ahead and do the through the legs
Wow Bob why don't you go in that direction so they can see the different angle? I'm not gonna do this I haven't practiced it
It's really not that hard Brad, although I did screw up right there
All right then there's the half squat where you can just,
I don't like to do full squats on these all the way to the floor because to me
it's hard to keep my good posture all the way through so I just go halfway down and then go to the shoulder and
If you want you can go up. Now, I worry a little bit if you have shoulder problems
or if you have impingement problems
I wouldn't do that one and if it even starts to cause that I wouldn't do it
If you have any pain at all in the shoulder durng this motion up or down
Maybe you want to just keep it to this. No I would just go to this, oh sure
This to me is safe. Yeah, you get a little bicep in there
I'm not kidding you Brad, I can actually feel this in my shoulder when I did that way
I know you wouldn't kid me, so I would just go to the shoulder like this, and again this is
therapists who've seen injuries over many years, and I know people are gonna argue
This is fine
But we've seen too many people where it is not fine even with the proper techniques. The final one Brad
is a reverse lunge, so I put this up at the shoulder like this
And I'm just going to reverse lunge going back like this, so you're getting a little eccentric workout here, exactly
now it doesn't matter which arm
the weight is in, I would probably switch out every once and awhile, why not. Yep. It throws you off. I think that's a good idea
These are good
It works your core gets you to your breath. You know these things make me feel strong like bull
You got this nice, and it looked like a bull with horns on it. Yeah, nice piece of equipment
Thanks for making them. Yeah, thanks FEI. Thanks for watching.