Why the kettlebell

“Why the kettlebell?”

Oh boy have I been asked this question. Though, it is a valid question when I’ve spent the decade training people in hardstyle kettlebell skills and own a literal tonne of bells. Being a valid question doesn't make it short of questions to answer. Get me going and I could drone on…and on…and on…so here we are with:

Top 3 Reasons Why I use the Kettlebell

• Strength and Conditioning Effectiveness

• Clear Progression of Skill and learning

• Time and Space Efficiency 

Strength and Conditioning Effectiveness

The kettlebell is a fitness tool. The tools I use in my training include the kettlebell, barbell, bands, medballs, dumbbells, and so many more. The list of tools I could use is even longer. The kettlebell has been the tool that I have seen produce consistent strength gains and goals reached, both from myself and clients.

How you use the tool is paramount as well and the kettlebell works great with effective strength training principles such as, core movement patterns, time under tension, progressive overload. 

“Whoa Steve, now you’re just putting random words together.”

Let me dive in here and expand on these and how the KB is the right tool 

Core Movement patterns 

My strength training is centered around building full body strength and I use these as a guiding factor in program creation: 

• Push

• Pull

• Hinge/Hip

• Squat/Knee

• Core/crawl/carry

Primary kettlebell movements align with this wonderfully:

• Overhead Press, TGU, Snatch

• Row, Pull up (no tool is good for everything)

• Swing, Deadlift, Clean, Snatch, TGU

• Squat, TGU

• Racked, farmer, & suitcase carries

Time Under Tension

This strength training principle is exemplified by the Turkish Get Up. Holding on to a heavy weight under control for a long period of time is exactly what I mean by time under tension, throw in some movement from laying down to standing and back again and you have yourself a TGU! 

Being able to not just move the weight but control the weight is key to big strength gains and function carryover to outside the gym. During complexes, get ups and long sets of swings my whole body works to stabilize that weight the entire time I am holding on. 

Progressive Overload

At its simplest progressive overload means to lift heavier than before. This is a strength principle where you are working with a weight for a time, and then increase the weight and work with that weight for a time before increasing again. Straightforward idea that can be hard to execute.

Enter the kettlebell. Between the large weight jumps and exercises that build upon the skill of other exercises, the consistent and effective training with kettlebells once again line up with this important strength principle. 

Clear Progression of Skill and Learning

With all that being said, the most effective training program is the one that you do and that works for you. Fitness is relatively simple, but if we don't know how to start or understand the process its hard to keep going. My job as a trainer is not to just teach you the exercises but to help guide you through the workout and help your fitness journey as a whole. The kettlebell is one way I do just that. 

The lack of progress can derail so many people no matter how long they have been working out. Just starting and not seeing strength gains/body changes or have  been plateauing for months lack of progress sucks. 

My progression of teaching KB skills has you learn new skills and exercises while also focusing on building strength and cardio conditioning. Building strength in your 2H Swing makes your 1H Swing easier, heavy Turkish Get Up makes pressing easier, and other parallels and carry overs keep progress coming and bother trainer and athlete engaged.  

Time and Space Efficiency 

With most of my time being spent in a gym you would think I have all the time in the world to work out right? NOPE! Getting a full hour or more to set aside for training can be just as hard for trainers as anyone. Having a tool that I can use for a quick 20-30 min session at any time is key to staying consistent with my own training. 

While they have their place machines and many traditional bodybuilding exercises isolate a single muscle while KB exercises are almost always compound movement involving many muscles and different planes of movement. A single hand swing for example not only engages your hamstrings and lower body but your core to account for the off center weight and your lats and shoulders to control the weight. 

The nature of kettlebell movements like the swing and snatch also speak of the efficiency of kettlebell training. While building strength in your glutes and hamstrings they also skyrocket your heart rate making them an awesome cardio-strength fusion exercise. 

These are some of the many many reasons I have been using and will continue to use the kettlebell. The kettlebell is an amazing tool that has helped me build strength and reach my goals while having time for life and waking up feeling ready to go! 

Let me know when you are ready to start (expand) your kettlebell journey!