Kettlebells: Gimmicky, or Game-Changers?
I’ll be the first to admit – I used to think kettlebells were quirky, niche, and unnecessary. Like bro, just lift some weights.
Several years later, though… I’m that guy. And if you’re willing to hear me out, I think I can make a pretty good case for why kettlebells are the ultimate fitness tool.
1. They’re better-balanced than dumbbells. During traditional strength movements such as presses or rows, the center of gravity of a kettlebell is directly above or below the handle, rather than teeter-tottering across your wrist. I find this creates a much more stable and controlled feel. They are also much easier to maintain in a front racked position (kettlebell front-racked squats are one of THE best lower body movements), and during moves like carries or lunges, they aren’t banging against your wrists/forearms or trying to tip out of your grasp. During rows, the weight isn’t bumping up into your chest, allowing for a greater range of motion. I also find them more wrist and shoulder-friendly for overhead pressing.
2. Because of this, they’re ideal for building strength and muscle with traditional compound movements (like presses, rows, lunges, and squats to name a few). I much prefer kettlebells to dumbbells for these exercises. A pair of kettlebells is also my favorite option for adding increased depth/range of motion to push-ups (while gripping the handles, or with palms on the bell).
3. They’re perfectly designed for building explosive power and anaerobic capacity with ballistic moves like swings, snatches, and cleans, to take your athleticism and high-intensity stamina to the next level. These movements will also build crazy grip, core, and posterior-chain strength - every workout is a “full-body” workout!
4. They require a meditative blend of strength and skill. While basic strength movements are fairly accessible, ballistic movements do come with a learning curve. There is something rewarding and kind of zen about learning to smoothly control the arc of heavy bells, and constantly working to hone fluidity and technique.
5. The “WTH effect” – spend a significant amount of time man-handling these big chunks of iron, and you’re going to build a high level of raw strength that transfers across disciplines and modalities. I personally found that my traditional barbell lifts were stronger as a result of kettlebell training, even without direct training.
6. Compact and portable – bells don’t take up much space, and are great for bringing outside, to the park, or in the trunk on a road trip. (Check out this backpack from @wellbuiltkettlebells)
7. Unbelievably efficient. You can crush a killer full-body kettlebell circuit in 15-30 minutes. Most of my own workouts are at or under a half-hour - and leave me toasted!
8. Best in class versatility for all the reasons above – 1 or 2 bells is all it takes to build serious strength and fitness at home!
So Where Do I Start?
I recommend beginning with 1 or 2 bells that you can comfortably overhead press 6-8 times – this should be a weight that isn’t too heavy for your upper body, but will still challenge your lower body, and also allow you to work on learning basic kettlebell technique. (The benefit of a pair is the ability to really load up your lower body with movements like double racked squats or reverse lunges. Plus, doubles work is just challenging and fun.) From here, you might want to add a heavy bell for swings and squats, and “medium-heavy” bell for unilateral/single-bell sessions. I started out with a single 18kg bell, and my current rotation involves a pair or 24Kg (doubles work), a pair of 28kg (single or heavy doubles work), and a 48kg (swings and goblet squats).
What Bells Should I Get?
I recommend cast-iron as opposed to “competition” bells (the latter are quite large, and all the same size regardless of weight). Most of my bells are from Kettlebell Kings - the finish has a very nice feel, but expect a little chipping to occur. I have also used powder coat aswell as an E-coat bell from Rogue – great quality and monetary value, and extremely durable but slightly grittier finish. (A friend of mine has tried Iron Bull Strength bells – I haven’t gotten my hands on them, but it’s hard to bear their price point!). You can use DRDABOD10 for a discount at Kettlebell Kings.
“Screen-Saver” Pro-Tip:
Turn your watch to the inside of your wrist during kettlebell workouts! This will save your screen and also allow the bell to rest against your wrist for better form. I also recommend getting a soft canvas/nylon strap.
The Swing is King!
The kettlebell swing will build strength and power in your glutes, hamstrings, and quads - and even fire up your core, grip, and lats!
The biggest points I want to emphasize are:
1. Set up in a deadlift position, feet about a foot behind the bell, and start with a hike from the floor (not air-humping from standing).
2. Powerfully extend your hips and knees like you are jumping – finish in a “tall plank” (not a hip-thrust) with your core and lats tight.
3. Keep your arms straight (no “T-rex” arms) and let the bell float up until it wants to fall. Don’t muscle the bell with your arms – think about them like straps or hooks – and let your lower body do all the work.
4. Maybe the most important one!! WAIT for the bell to come back down, and don’t hinge until it’s about to hit you in the crotch. (Play chicken with it!) This will take all the strain off of your lower back, and create a more powerful/explosive swing. (When people complain that swings hurt their back, the issue is that they are hinging too soon, with the bell out in front of them.) This one takes practice
5. Finish with a reverse hike to bring the bell to a safe, controlled stop on the floor. (You can literally practice just hiking the bell back/forth, or doing “dead-stop swings” where you hike, swing once, and reverse-hike to set it down again.)
