I grew on barbell big lifts. Squats, Deadlifts, and bench were all ever knew. I got a kettlebell on whim just to have something indoors for days I couldn’t get to the Calisthenics park. Been swinging around this 50 LB / 22 KG orb of steel and I’m feeling and seeing a lot of improvements. Swings, presses, cleans and other mobility training has been a lot more fun and interesting. Going forward I’m gonna be rocking this thing along with my calisthenics. “Functional training” is now my goal now that i’m in my 30s. I want to be able move and groove with ease for the rest of my days, and I think this kettlebell may be the key to that goal.
The only weight training I’ve done for years has been with heavy kettlebells. Swings, Turkish getups, cleans, presses and squats. I’ve seen great gains to strength, stability, endurance, coordination and balance. And the best part is I find it fairly fun and I don’t go to the gym any more. I just own a few kettlebells. I can do them at home. It’s my advice to anyone, buy a few second hand kettlebells as heavy as you can safely use, if possible 2 of the adjustable competition style kettlebells, and you’ll have a better home gym than 90% of people.
Something I like to do with kettlebells is normal dumbbell lifts but i grip the kettlebell as tight as possible to keep it in line with my wrist. It increases the effective load by making the lever longer while also really developing your grip strength (hammer grip easy mode, underhand medium mode, overhand grip beast mode). Another fun thing you can do with them for grip is to just try holding it by the “bell” part for as long as you can.
I felt my form got worse with em. But thats just an adjustment.
Good luck with the addition.
PS. Calisthenics folks fascinate me
Hi yes I’m a kettlebell girl
I’ve been working with a 16kg for a while now. I should increase weight again.
I got a kettlebell but I’m never confident enough in my form doing kb swings.
It’s very instructive to do some kettlebell towel swings, they’re extremely good for showing you if you are using poor form. http://kettlebellbasics.net/2014/05/30/the-towel-kettlebell-swing-2/
This is great! bookmarked, thanks!
Based
I try and do kettlebell swings everyday, and have been doing a largely kettlebell focused small routine for a few months now, i feel better than I ever did doing a normal bro weightlifting routine
i feel better than I ever did doing a normal bro weightlifting routine
Same here. The bro split is fine by itself, it aint hurting anybody. However, I want to take my fitness to a different level (not even a higher level, just different) and stepping away from the same couple lifts will probably do me some good.
:kelly: Kettle bellend
Kettlebells are great and more people should use them.
Kettlebells are great and more people should use them.
In my growing up in the gym I always saw them as “unmanly®©™” in that none of the bodybuilding wannabes used them. So much of gym culture was (and I assume still is) dictated by hypertrophy bodybuilding and to a lesser degree powerlifting. I think that’s probably why I unconciously avoided them/never gave them a proper try.
I wish I discovered this during college. They are great all-arounder workout tool.
I’ve also always only done the classic gym lifts and never taken kettlebells seriously. Now that I’m bored of the gym and approaching my 40s, they pique my interest. What would be a good starting weight?
You say you’ve spent time doing classic lifts, you should know yourself and your capabilities, I’d say if you know you’re strong, go for 32kg with an eye to get into the 40s - if you have any doubt whatsoever about what strong means and if you qualify start at 16kg. No shame, I started at 16kg and some of the exercises were easy and I soon went to a 24kg and then onto 32kg but some of them were a real challenge to get good safe smooth form with 16kg.
If you have a lot of experience weightlifting, I’d do 16kg minimum
Personally I found the 50 LB to work for me, but I would assume for most fit style humans you’d want to start at 25 or higher.
Yeah I thought 50 was a bit on the heavy side, so good for you
It seems to be the sweet spot between effort and exertion if that makes sense. I feel like I get a good sweat in when I use the 50 but it’s not too heavy that I can’t do several sets or high number repetitions.
I was introduced to kettlebell bottom up presses in physical therapy following a shoulder injury and I both think they are an incredible stability exercise & really enjoy them.
Would you mind describing the injury and the exercise?
I had a rotator cuff injury related to bouldering, I no longer remember and am not great at the anatomy anyway but it might’ve been the supraspinatus?
The exercise is pretty straightforward. Grip the kettlebell by the handle, swing it up into the starting position where the bell is above the handle, arm should be in front of you (not to the side) with your wrist stacked above your elbow at this point, and do an overhead press. This is a stability focused exercise, not that it won’t build strength but it should be at a substantially lighter weight than you would otherwise press.
https://whitecoattrainer.com/blog/bottoms-up-kettle-bell-press
This looks amazing, thank you! I have an old supraspinatus tear myself, so will have to check out this exercise. Thanks again!
Happy to share, hope it helps!
I appreciate it!
