The DUMBEST Exercise Ever (KB OR NOT!)

JESSE: Ow! Ow! F**k me! JEFF: What are you doing? What is that? JESSE: Oh, dude. I learned how to do kettle bell cleans. JEFF: With this? JESSE: Yeah! It’s that YouTube video. All right, guys. So, to perform the kettle bell clean properly
you want to get up, and really whip it back. All right, you might feel a little tearing
sensation in your elbow. That’s just the muscle contraction. It’s probably fine. Also, your shoulder, if you feel something
pull or tear in there; I think you’re probably okay. It’s probably nothing. And last, but not least, you want to get the
kettle bell to slam into your forearm because the tibia and the femur – the biggest bones
in your body – they’re resilient. They handle that banging and it’s like the
Romanian deadlift scars scraping up your shin. JEFF: That’s not my video. Wait. And that’s certainly not Steve Cotter. JESSE: No. I saw one of those ads on Instagram, so I
clicked on it. The first thing you do is take a body type
test. JEFF: A what? JESSE: A body type test. It tells you what your body type is. You can’t train without knowing your body
type. JEFF: And what did it tell you? JESSE: That I’m thin. JEFF: You needed a test to tell you that? JESSE: No, the mirror told me that. But that just confirmed it. So, if you don’t mind, I’m going to get
back to learning how to clean. JEFF: You’re on your own, bro. JESSE: All right. JEFF: Do what you want. JESSE: That’s fine. Thank you. Ah! Something tore. Oh. JEFF: What’s up, guys? Jeff Cavaliere, JEFF: That is NOT how you kettle bell clean
and – okay. All right, it’s a joke. It’s a joke. Jesse, you’re okay, aren’t you? JESSE: Yes. I’m very much okay. JEFF: Okay, good. Guys, another telling sign that was an absolute
joke is that Jesse would never get caught dead watching shit like that. Never. Right? JESSE: Absolutely. JEFF: So, what we want to do is talk about
the fact that that is a reality that is being taught and you need to be careful where you’re
going for your information. We can always, as we try to do here on this
channel, take something like that and at least provide a jump off for something that is going
to help you, and hopefully prevent something like that from happening. Even more so, something that is actually happening
in our elbows that’s a little less obvious. I covered it on a video before and it bears
being repeated here because it’s that important. I might even say it’s my best video that
I’ve ever done before. Back to that clean really quick. JESSE: Right. JEFF: When you were doing what you were doing
there, a few things wrong here, guys. If you didn’t really know why we were joking
about this. First of all, come a little bit closer here. When you bring that kettle bell up in a clean
– and by the way, if you haven’t seen my video, that I’ll put up over here behind
Jesse, do me a favor and go watch any of Steve Cotter’s videos on how to do kettle bell
cleans, or anything with a kettle bell. The guy is a master at using them. I had him speak at my live even two times
because I believe he’s the best out there, when it comes to using a kettle bell. But in the meantime, if you go up and start
flipping the kettle bell out the first thing is, by going and bringing this up, out, and
away from your body you’re asking for the kettle bell to come up and land somewhere. That landing is going to happen right up against
the back of your arm here, which contains what bones, Jesse? JESSE: Oh, if I’m not mistaken that’s
the femur and the tibia. JEFF: Exactly. Right here. So, you want to make sure you don’t break
those bones. But what we actually have, in all reality,
now you’re getting this forced torque on the elbow – hurts, doesn’t it? JESSE: Yes. It does. JEFF: Forced torque on the elbow when you’re
in this position here, and you could tear something in here very easily. At the very least, give yourself elbow tendonitis. Then we’ve got the subscapularis that sits
in here that’s an internal rotation, that doesn’t like all this forced, ballistic,
external rotation here – that could also become strained. And of course, you’ve got your delicate
shoulder here that could take all kinds of injury just because you’re following the
wrong advice. So, Jesse, let’s show them why the more
common way we talked about is this zip ring. JESSE: Oh, right. Coming straight up? JEFF: The kettle bell straight up. You keep the kettle bell closer to your body,
and you bring it up again. Watch Steve’s videos on how to do that and
you’ll get a better example of why you want to do it differently. Now, what is the other way that we actually
succumb to elbow tendonitis? Where’s the teaching point here? The teaching point is that – take this in,
guys, because I promise you, it’s going to be the most helpful information. That’s why I’m repeating it here. When you get elbow tendonitis on the inside
of your elbow, any of that pain – whatever you’re grabbing – whether you’re curling,
or rowing, whether you’re doing pullups; here’s the real reason why. You are causing too much strain on those deep
finger flexors because of where you’re holding the bar or gripping the bar on those exercises. You want to watch the entire video I did right
here, where I break it down, muscle marker and all, about why that’s actually happening. But for the quick recap, for those of you
that don’t have the time to watch that or want to know right here why; it’s because
of what we’re looking at here. If you were to grab the bar here in a pullup,
it’s where you’re grabbing the bar. You want to grab it, not here in the fingers
because that puts all that overload stress on the deep finger flexors that attach to
that last digit here in your fingers. Only the one that attaches to the last digit. You want to get the bar down to your hands
so when you wrap your fingers around it, there’s no more stress on these digits that contain
that muscle’s attachment. If you’re down here, that’s free. No more strain on there, and that muscle is
not strong enough to hold all the load of your body. So, when you get up to the bar here, you don’t
grip here in the fingers. You grip in the palms. All the way down, across this portion of my
palm. If I’m going to do a curl – come on over. If I’m going to do a curl here, people get
elbow pain. Again, this is insidious. It happens, and they have no idea why. It’s because they do too many repetitions
with the wrong placement of the grip on the bar. You come here, you don’t grab it here in
your fingers, and then lift it. Over time you’re going to get pain in through
that medial elbow because the bar will start to drift down. And all this stress and load on that deep
finger flexor is going to cause that, to cause pain on the inside of the elbow. So, what you do is, you grab here with the
thumb, here with the thumb. Lead with your thumbs, then wrap the hands
around. Now you’ll see that the bar is in the meat
of the hand, as opposed to being in the fingers. Lastly, we can even talk about any kind of
rowing here. Let’s say you’re doing a high cable row. The same thing would happen here. If you grab here with the fingers and you
pull that way you’re going to get a lot of stress on the inside of that elbow. Do the same thing. Grab here first, reach up, wrap around that
way. Now it’s inside the palm of the hand, and
you pull from here. I promise you, you’ll never get anymore
elbow tendonitis. The other stuff? That’s obvious. I hope nobody out there – at least that
watch this channel – is following that advice, having that happen to them. Instead, this is the kind of stuff that creeps
up on you, and this is the stuff that’s important to understand. There you have it, guys. Hopefully, another example here of – it’s
not just what exercises you do, it’s actually how you do the exercises that matter. There’s nothing wrong with a kettle bell
clean if you do it the right way. As a matter of fact, I guess that underscores
another point. It’s not just how you do the exercises,
it’s also who you get the information from on how to do the exercises that matters. That’s where you want to make sure you’re
going to a reliable source. I hope you guys realize that this is a reliable
source for that kind of information, and more. If you’re looking for a complete program
that lays it all out, puts the science back in strength – not just PubMed studies either,
guys – actual science on real people; that’s what we do here. We actually take all the history of working
with professional athletes and regular guys and put it all together for you in a step
by step system. That’s over at In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below. Let me know what you want me to cover in future
videos and I’ll do my best to do that for you. All right. See you soon.

Leave a Reply

Your email address will not be published. Required fields are marked *