I was watching an interview with the Russian Guy, Pavel Tsatouline, that popularized the kettlebell. He talks about how it builds up ballistic strength and is safer than other exercises that target the muscles similarly.
Is it actually worth picking one up and learning the exercies with it? I can't help but have the crossfit memes come to mind when I hear of it though.
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I’ve been doing Pavel’s simple kettlebell routine Monday-Friday in addition to my normal workouts for the past few weeks. I’m starting to grow lumps on my forearms where the kettlebell rests doing get ups.
I have 3, a 35 pounder, 50 pounder, and 80 pounder. Lots of interesting stuff you can do with it, looks and feels naturally badass (it's a big ball of iron with a handle on it), and doesn't take up much space. Definitely worth keeping one around, they aren't even expensive
I’ve only ever used them for sldl or circuits, but they fill their purpose very well
There are some good lifts you can do with it. And if you have access to some, it's a good bare minimum gainspocalypse weight.
Just don't be retarded and solely do kettlebell shit if you can help it.
> I’m starting to grow lumps on my forearms where the kettlebell rests doing get ups.
Why would that be happening?
Any recommendations for where to learn the right form and/or routines?
Just don't hinge your back when doing swings. I fucked myself up for a week or so with bad form on one-arm swings last month. Otherwise, just do your normal routine with KB shit swapped in.
Really useful at the moment being no gym. Just watch yourself doing any back related exercises. Recommend starting with 10kg and going up after that
Why would I swing a big metal ball around when I have these sweet bands?
I like kettlebells just fine. Quick question, what is "ballistic strength"? Is that like exploding with power? How does one measure it?
Yes, explosive movements. Sprinting time is one way to measure it. Jumping height as well.
anyone got recommendations for KBs if I want to buy a few just for conditioning? I was thinking a pair in the 20~30lb range for doing cleans and such. And a heavier one in the 35~55lb range for swings and goblets. Not really sure though.
from what i can tell it's also good to use a heavy KB on one side when doing leg movements, engages your core which is good for conditioning as well
Go get Andrew Tracey's "Stoic 30" program.
It's literally the ultimate quarantine month long program. I've run it 4 times over the past year and a half. Spectacular conditioning, good strength if you use an adequate weight, and fun structures to workouts. Designed to be done outdoors in the glorious coming Apollonian months.
The kettlebell squat is one of the best beginner exercises to teach you the power of the kettle bell. Turn it upside down then squat with it in front of you. Based on how hard you push its a whole body workout where you can include OHP kettlebell over your head to make it a 3 count exercise.
Your goal should to do a 75 pound kettle goblet squat to see some good gains. Doing it for 20 reps - and throw an OHP move at the end will seriously add strength and cardio depending on your weight. see kettlebellsworkouts.com
I did this Keith Weber playlist and it was brutal. I'm definitely going to add this to my routine.
no match for a barbell but honestly I love them, I got good glootz, delt and forearm gains from them
start from 16kg and go up in 8kg increments if you're a man
I have a 45, I use it to warm up.
Goblet squats, swings, halos, press, oblique twists.
It's worth having one, but I wouldn't try to build a whole routine around them.
Good for endurance, core strength and explosiveness.
It just has another purpose than barbell, you can't really compare them.
Also the reddit pleb are ruining their reputation, just like bjj lmao, so Yas Forums has a natural hate for it, but it's good. Just stick to the basics: swings, snatches, push press, turkish get ups, and don't do some weird shit with it.
These are the best deadlift accessory and deadlift warmup that no one does. If you can work up to swinging a heavy 100 lbs+ kettlebell for sets of 10, your deadlift is going to start jumping up. I have a Spud Inc strap that you can load plates on to for swings and I do light (25-50 lb) swings as warmups too.
Love it. Great for resistance cardio.
highland games competitor here
Kettlebells are a great addition for every sport that needs balistic strength in hips, legs, glutes and shoulders, so nearly everything, from volleyball to wrestling. For bodybuilding purposes, just use them as a normal dumbbell, for shoulder pressing, curls, rows etc. I only do heavy compounds together with kettlebell workouts (and of course, special training for highland games) and i'm totally happy with my size. Never done a bicep curl for years.
fuck kettlebells
Try punching a big dude in the face before working out with kettlebell, come back to him after half a year and do the same. Both of you will know the difference.
Which tartan is this? Also is this the classic 8 yard?
Mirin hard.
You use a tiny weight but accelerate it, the peak force is big but you are not at full load all the time so it stresses the body a lot less.
A 16kg kettlebell that you swing hard style takes let's say 10g when you invert the motion at the bottom => it's like a 160kg weight at the bottom.
Imagine beeing punched by a professionnal boxer in the chest. 700 pound punch. You go to the hospital.
Now imagine lying on the ground with a 700 pound standard size boxing glove on your chest. You are dead.
Our tissues are flexible and can whitstand a lot of force if applied punctually, but not permanently.
That's the point of ballistic training.
It's a great complement to the barbell for strength training.
Barbell is the best equipement for strength and general muscular hypertrophy, period. But kettlebelle is not so far behind (compared to the rest of the pack, is easier on the joints, helps with cardio and endurance and takes very little room in your house.
I'd say if you train 3 times per week at the gym, you can incorporate kettlebell on the off days, or train one less day and kettlebelle the rest.
Now that gyms are closed, kettlebell is a no-brainer, it fucking works, doesn't cost that much (16, 24, 32 costs as much as a good barbell without weights, bench, rack), it is indestructible (your kids won't have to buy some, you already have them), etc.
Get the simple and sinister book, old edition is on pdfdrive.
If you are a man, get a 16, a 24, a 32 (kg of course)
If you are a woman, get 8, 12, 16, 20, 24
If you don't have the cash, get the first 2 from the left, you'll buy more later.
Apply the 3 stretches/preparation religiously, apply good form religiously.
You'll find that all the fuzz with bizzare exercises with kettlebells are superfluous, especialy for a beginner, just do the fucking program until strong (like SS but for kettlebells).
Once you have done the program for sufficient time you will be able to estimate yourself which exercises are good for you.
Don't bother with competition bells or special bright color vinyl vbells. Just take basic cast iron bells, either the cheapest you can for intermediary weights (8, 12, 20) and high quality ones that can last for the important bells (16, 24, 32) that everybody uses and that you will be able to pass to your grandchildren.
Where can I buy a good kettlebell in Switzerland?
Like a Dragon Door RKC or a Kettlebell Kings?
Even shitty ones I can't find, strengthshop.ch is out of stock and every major shop is too.
Halp plz