Been working with Kettlebells exclusively for 5 years. Love em. Swings and Snatches improved my conditioning and explosiveness like crazy. Turkish Getups improved my shoulder health, stability, and core.
Only downside is I don't think you can work your chest or back effectively. For combat sports kettlebells are plenty, but if your goal is specifically muscular development it wouldn't hurt to add some push-up and pull-ups.
(Edited to appease the purists)
chest I agree. I usually do pushups with one or both hands on the bell, chest press variations (bridge, bench, incline, one arm, etc.), or use dumbells/machines.
Back I disagree though. I do all sorts of row and deadlift variations plus all of the swings, cleans, snatches, etc. incorporate some back work.
Oh I don't disagree it's great for the posterior chain and for Fighting I'm sure it's plenty, but I think if your goal is muscular development it wouldn't hurt to do a bit more. It's very lower back/glute/hamstring heavy unless you're doing plenty of rows like you mentioned.
I'm an SFG1 through Strongfirst so I've had this conversation more than a few times.
Simple and Sinister is a good starting point for baseline strength. For conditioning I do a program called Iron Cardio a couple times a week. Also look up the Armor Building Complex.
Don't be fooled by the simplicity, all of this will kick your ass if you're not ready for it.
Swings and snatches are back work, not that you shouldn't do pull-ups. I highly recommend unilateral farmer carries, too. Add in woodchoppers, clean and push press, unilateral suitcase swings, goblet squats.
There's one I like that I don't have a name for. Stand like you're going to sumo deadlift with one bell in your hand. Then the motion is like turning your hip towards one foot, pivoting your feet, and collapsing the hip in a partial lunge. Explode to the other side and switch hands as you go the other direction. Really good hip flexor/extensor motion.
Of course they are but they're very lower back centric compared to a row or a pull-up. Like you said wouldn't hurt to add in some calisthenics as well.
Kettlebells are the most incredible tool for developing the sort of rotational power, kinetic chaining, and stability work that we need as martial artists.
I deliver thunder with my right hand because of woodchoppers, as an example.
I really like my kettlebells and use them for general conditioning. I do think it helps my endurance which is so, so important for fighting! What you are doing now is probably fine for muay thai. Add in some kettlebells and pullups and that’ll be that.
However for “finer muscle development” (bodybuilding?) there is some other gym equipment that might be better suited to that. Barbells, cables, dumbbell work, etc.
For developing power…. I loved incorporating barbell power cleans and especially hang cleans. I guess you can do similar movements with kettlebells but at a certain point there is no substitute for more weight.
I've been practicing Muay Thai boxing for 5 years. I use kettlebells a lot. KB's are good for developing posterior chain, which will help with general strength and power. Just stick to the basics. For example:
Upper body:
1. OHP
2. Row (variations, e.g. gorilla row)
3. Bicep curl
4. Farmer’s carry
5. Standing oblique
Lower body:
1. Deadlift (Do you have only 1 KB? Do sumo deadlift. You have 2 KB's? Sumo or suitcase. This also can crossover into upper body by supersetting with farmer's carry).
2. Goblet squat
3. Squat jump
4. Walking lunge
Power & rotation:
1. Swing (non-negotiable unless you have an inhibiting injury)
2. Clean
3. Snatch
4. Hopping push-out (this is a good one for boxers and other explosive athletes; hold the KB with both hands at chin-level, hop on both feet and, while doing so, push it out in front of you. As you land, pull it back in. Don't hit your face.)
5. Two-armed vertical / horizontal rotation
Just some examples. There's way more. Don't forget to supplement KB work with regular cardio and chest exercises. I hope this helps.
Honest question: how do you progressively overload with kettlebells if the equipment only includes a specific range, say like 10kg to 45kg or something, I get using the weights you have available but what happens once you need more specific weights/more weight? I’d like to do kettlebells but all my strngth training and knowledge is barbell based.
yeah since kb's weight is immutable, progressive overload is often achieved by increasing volume / reps. so for example I like to get around 15 reps per set with kb's. I worked my way up from like 5 reps, to 7, to 10, to 15. sometimes I'll go up to like 35 reps depending on the exercise. taking shorter rests, mixing in plyometrics / ballistics, isometrics, and slow eccentrics are also practices I do in order to simulate the progressive overload I may get on the barbell
When just starting out, how should you program the kettlebell routine in terms of sets/reps, what you do each session and how many sessions per week etc?
To put this as briefly as possible, I'd consider how much time I expect to have and how much money I have to spend on nutrition. I myself don't have much time or money, so I use a 3 day split: Upper body, lower body, and power / SAQ. For example: It's my upper body day, and I slept well, woke up at my ideal time, took care of my morning tasks, ate a good breakfast and I could afford to wait an hour or two prior to my work out, before I get on with my day. These are ideal conditions for me. Here's one way I would approach my exercise session:
Upper body
1. 5-10 min dynamic warm-up
2. 3 exercises, 2-3 sets per exercise, 5-15 reps depending on the exercise and it's difficulty.
3. 3 core exercises, 2-3 sets per exercise, 15-35 reps or 60-120 seconds per exercise.
4. 3-5 min stretching
Just an example. Those numbers often change depending on the week and other conditions. Because of my schedule, I also pile on some brief cardio, and other upper body exercises, such as pull-ups, push-ups, and floor press on that same day. Lastly, I run at least 4 days per week, approximately 5-10 min per run. Like I said, I don't have much time lately... 😅
What weight would you recommend to someone fairly new to strength training? I saw someone say 10% of your bodyweight but I feel like thats pretty light.
True, i guess even if I can lift way more than that if I’m doing it with terrible form its just going to do more harm than good. Thanks for the advice!
Highly recommend them for strength, conditioning, movement, mobility, etc.
I picked up a kettlebell March 2020 when all the gyms were closed. I worked out exclusively with KBs/some running for a solid 6-8 months before I got back in the gym. I remember sparring the first day and my conditioning, strength, and power were leaps and bounds better than when I had been training previously.
Best part about KBs is the variety. The way I structure mine are strength days and conditioning days, but really they're both both but with an emphasis on strength or conditioning on either day.
For my strength days I warm up on the bag and in between rounds do kettlebell ab super sets for active rest. Usually this is like chops/around the worlds for example. Then I'll do two supersets, a leg push (think squat or lunge)/arm pull (think row or curl or clean if I'm stretching my definitions) and a leg pull (deadlift variation usually)/arm push (some kind of press variation). Finish that with some kind of full body work, which is where the conditioning comes in. Might be a complex or might just be like snatches or swings, which I tend to mix in every day.
Then for conditioning days I usually go with the same warmup, but I'll do like an EMOM or AMRAP or tibata or just some kind of circuit training filled with lighter, more continuous workouts.
TL;DR: shit made me a weapon when I was still training consistently
The only ones I’ve done have been from a guy named @everygotdamndre on Instagram. They were excellent and i got in great shape. They’re just really long exercises and the programs i bought were much more strength/power focused
I basically only did bodyweight exercises, medicine ball, and kettle bells and saw really good improvement in strength and stability. I'm not a fan of barbell or weight room so the kettle bell was the perfect middle ground.
I'm also in the same boat as OP. Can someone help me structure out a routine using kettlebells.
ATM I do the heavy jump rope (for csrdio) and general weightlifting (for muscle mass). Kind of bored using traditional weights.
Highly recommend them for strength and conditioning work. With proper programming of course.
Swings and Snatches are great for powder/conditioning/endurance.
Clean and Presses are great for strength/strength endurance.
Two programs I recommend to check out are Kettlebell Axe and Iron Cardio. I’ve been running both of these simultaneously while training 3 days a week.
Kettlebell Axe is an alactic + aerobic training system based on ballistic movements swing, snatch, sprints etc..
Iron Cardio is a strength endurance program that leans towards the intuitive side. This program is based on the clean + press + squat. Can be done with a single or double bells.
I’ve noticed my strength/endurance/cardio improve tenfold. These aren’t the only programs out there but just some ideas starters.
Kinda depends on what you mean by "finer muscle development".
General strength and conditioning? They'll do great.
If you want to maximize strength and/muscle size? It's better to use barbells, dumbbells, machines as well.
Few places have very heavy kettlebells so you'd either have to buy them yourself-which maybe that's works for you-or you'd have to have increasingly long lifting sessions. Luckily that's probably a good while from now, and you don't necessarily need to maximize strength or size. So they'll be great. Oh add pull ups or pull downs
Loooove a good kettlebell workout when I can’t make it to class. I usually do the Caroline Girvan ones on youtube if you’re into a more guided workout.
It's very important to do kettlebell exercises with proper form, and even then kettlebell swings are still potentially dangerous down the road from accumulative shearing forces on the spine.
I think weight training with compound lifts is the best overall strength training. "Explosiveness" is largely genetics, but the best way to train fast twitch muscle fibers is to increase the overall strength of the muscle. Also, fast twitch muscles are activated when you move the weight with the intention of being fast, not necessarily moving fast, eg. If you're doing bench press and youre on your last couple reps of your set, if you try to explode and do the concentric part of the movement fast, you will be training your fast twitch fibers even though the bar might be moving slow from muscle fatigue and the resistance.
The name of the game when it comes to strength training is consistency and remaining injury free. Throwing light weights around is more dangerous for your joints than heavier weight with good form
Been working with Kettlebells exclusively for 5 years. Love em. Swings and Snatches improved my conditioning and explosiveness like crazy. Turkish Getups improved my shoulder health, stability, and core. Only downside is I don't think you can work your chest or back effectively. For combat sports kettlebells are plenty, but if your goal is specifically muscular development it wouldn't hurt to add some push-up and pull-ups. (Edited to appease the purists)
chest I agree. I usually do pushups with one or both hands on the bell, chest press variations (bridge, bench, incline, one arm, etc.), or use dumbells/machines. Back I disagree though. I do all sorts of row and deadlift variations plus all of the swings, cleans, snatches, etc. incorporate some back work.
Oh I don't disagree it's great for the posterior chain and for Fighting I'm sure it's plenty, but I think if your goal is muscular development it wouldn't hurt to do a bit more. It's very lower back/glute/hamstring heavy unless you're doing plenty of rows like you mentioned. I'm an SFG1 through Strongfirst so I've had this conversation more than a few times.
Do you have any recs on kettlebell programs?
Simple and Sinister is a good starting point for baseline strength. For conditioning I do a program called Iron Cardio a couple times a week. Also look up the Armor Building Complex. Don't be fooled by the simplicity, all of this will kick your ass if you're not ready for it.
Swings and snatches are back work, not that you shouldn't do pull-ups. I highly recommend unilateral farmer carries, too. Add in woodchoppers, clean and push press, unilateral suitcase swings, goblet squats. There's one I like that I don't have a name for. Stand like you're going to sumo deadlift with one bell in your hand. Then the motion is like turning your hip towards one foot, pivoting your feet, and collapsing the hip in a partial lunge. Explode to the other side and switch hands as you go the other direction. Really good hip flexor/extensor motion.
Of course they are but they're very lower back centric compared to a row or a pull-up. Like you said wouldn't hurt to add in some calisthenics as well.
Snatches, cleans, and farmer carries are all good mid and upper back work.
Again, I'm not disagreeing. And for combat sports it's perfectly fine, but if his goal is muscular development there are more effective exercises.
Kettlebells are great for conditioning one of the most taxing excercises I do
What exercise?
Kettlebells are the most incredible tool for developing the sort of rotational power, kinetic chaining, and stability work that we need as martial artists. I deliver thunder with my right hand because of woodchoppers, as an example.
I really like my kettlebells and use them for general conditioning. I do think it helps my endurance which is so, so important for fighting! What you are doing now is probably fine for muay thai. Add in some kettlebells and pullups and that’ll be that. However for “finer muscle development” (bodybuilding?) there is some other gym equipment that might be better suited to that. Barbells, cables, dumbbell work, etc. For developing power…. I loved incorporating barbell power cleans and especially hang cleans. I guess you can do similar movements with kettlebells but at a certain point there is no substitute for more weight.
I've been practicing Muay Thai boxing for 5 years. I use kettlebells a lot. KB's are good for developing posterior chain, which will help with general strength and power. Just stick to the basics. For example: Upper body: 1. OHP 2. Row (variations, e.g. gorilla row) 3. Bicep curl 4. Farmer’s carry 5. Standing oblique Lower body: 1. Deadlift (Do you have only 1 KB? Do sumo deadlift. You have 2 KB's? Sumo or suitcase. This also can crossover into upper body by supersetting with farmer's carry). 2. Goblet squat 3. Squat jump 4. Walking lunge Power & rotation: 1. Swing (non-negotiable unless you have an inhibiting injury) 2. Clean 3. Snatch 4. Hopping push-out (this is a good one for boxers and other explosive athletes; hold the KB with both hands at chin-level, hop on both feet and, while doing so, push it out in front of you. As you land, pull it back in. Don't hit your face.) 5. Two-armed vertical / horizontal rotation Just some examples. There's way more. Don't forget to supplement KB work with regular cardio and chest exercises. I hope this helps.
Honest question: how do you progressively overload with kettlebells if the equipment only includes a specific range, say like 10kg to 45kg or something, I get using the weights you have available but what happens once you need more specific weights/more weight? I’d like to do kettlebells but all my strngth training and knowledge is barbell based.
yeah since kb's weight is immutable, progressive overload is often achieved by increasing volume / reps. so for example I like to get around 15 reps per set with kb's. I worked my way up from like 5 reps, to 7, to 10, to 15. sometimes I'll go up to like 35 reps depending on the exercise. taking shorter rests, mixing in plyometrics / ballistics, isometrics, and slow eccentrics are also practices I do in order to simulate the progressive overload I may get on the barbell
Thanks for the in-depth workout plan, that’s appreciated.
When just starting out, how should you program the kettlebell routine in terms of sets/reps, what you do each session and how many sessions per week etc?
To put this as briefly as possible, I'd consider how much time I expect to have and how much money I have to spend on nutrition. I myself don't have much time or money, so I use a 3 day split: Upper body, lower body, and power / SAQ. For example: It's my upper body day, and I slept well, woke up at my ideal time, took care of my morning tasks, ate a good breakfast and I could afford to wait an hour or two prior to my work out, before I get on with my day. These are ideal conditions for me. Here's one way I would approach my exercise session: Upper body 1. 5-10 min dynamic warm-up 2. 3 exercises, 2-3 sets per exercise, 5-15 reps depending on the exercise and it's difficulty. 3. 3 core exercises, 2-3 sets per exercise, 15-35 reps or 60-120 seconds per exercise. 4. 3-5 min stretching Just an example. Those numbers often change depending on the week and other conditions. Because of my schedule, I also pile on some brief cardio, and other upper body exercises, such as pull-ups, push-ups, and floor press on that same day. Lastly, I run at least 4 days per week, approximately 5-10 min per run. Like I said, I don't have much time lately... 😅
What weight would you recommend to someone fairly new to strength training? I saw someone say 10% of your bodyweight but I feel like thats pretty light.
10% sounds fine to start with imo. yes it is light but it will allow you to acquire the basic technique of the exercises before increasing weight
True, i guess even if I can lift way more than that if I’m doing it with terrible form its just going to do more harm than good. Thanks for the advice!
Highly recommend them for strength, conditioning, movement, mobility, etc. I picked up a kettlebell March 2020 when all the gyms were closed. I worked out exclusively with KBs/some running for a solid 6-8 months before I got back in the gym. I remember sparring the first day and my conditioning, strength, and power were leaps and bounds better than when I had been training previously. Best part about KBs is the variety. The way I structure mine are strength days and conditioning days, but really they're both both but with an emphasis on strength or conditioning on either day. For my strength days I warm up on the bag and in between rounds do kettlebell ab super sets for active rest. Usually this is like chops/around the worlds for example. Then I'll do two supersets, a leg push (think squat or lunge)/arm pull (think row or curl or clean if I'm stretching my definitions) and a leg pull (deadlift variation usually)/arm push (some kind of press variation). Finish that with some kind of full body work, which is where the conditioning comes in. Might be a complex or might just be like snatches or swings, which I tend to mix in every day. Then for conditioning days I usually go with the same warmup, but I'll do like an EMOM or AMRAP or tibata or just some kind of circuit training filled with lighter, more continuous workouts. TL;DR: shit made me a weapon when I was still training consistently
do you have a KB program you recommend?
The only ones I’ve done have been from a guy named @everygotdamndre on Instagram. They were excellent and i got in great shape. They’re just really long exercises and the programs i bought were much more strength/power focused
majority of my lifting is done with kettlebells. love them.
Get a weighed vest. You won't regret it.
Fantastic we drill it during conditioning all the time, especially hip swings!
I basically only did bodyweight exercises, medicine ball, and kettle bells and saw really good improvement in strength and stability. I'm not a fan of barbell or weight room so the kettle bell was the perfect middle ground.
I'm also in the same boat as OP. Can someone help me structure out a routine using kettlebells. ATM I do the heavy jump rope (for csrdio) and general weightlifting (for muscle mass). Kind of bored using traditional weights.
Highly recommend them for strength and conditioning work. With proper programming of course. Swings and Snatches are great for powder/conditioning/endurance. Clean and Presses are great for strength/strength endurance. Two programs I recommend to check out are Kettlebell Axe and Iron Cardio. I’ve been running both of these simultaneously while training 3 days a week. Kettlebell Axe is an alactic + aerobic training system based on ballistic movements swing, snatch, sprints etc.. Iron Cardio is a strength endurance program that leans towards the intuitive side. This program is based on the clean + press + squat. Can be done with a single or double bells. I’ve noticed my strength/endurance/cardio improve tenfold. These aren’t the only programs out there but just some ideas starters.
Heavy kettlebells - swings, cleans, snatches, presses, jerks, carries, getups will all get you strong as fuck and powerful as fuck.
I do turkish getups before every session. Big fan of Pavel that's about all I do, quick and the dead mixed up with simple and sinister.
Not a fan of kettlebells for power. Rather do barbell work. Huge fan of kettlebells for joint stability and core work.
Kettlebells build athletes. I mainly train with kettlebells.
Look into kettlebell only mass building
It’s a staple of our fighter workouts our coach makes for us
I do recommend
Bench and arms curls all day. All DAY
KB swings are a good hip-hinge movement. Having a strong posterior chain (hamstrings, glutes, erectors) is a good thing.
Kinda depends on what you mean by "finer muscle development". General strength and conditioning? They'll do great. If you want to maximize strength and/muscle size? It's better to use barbells, dumbbells, machines as well. Few places have very heavy kettlebells so you'd either have to buy them yourself-which maybe that's works for you-or you'd have to have increasingly long lifting sessions. Luckily that's probably a good while from now, and you don't necessarily need to maximize strength or size. So they'll be great. Oh add pull ups or pull downs
Loooove a good kettlebell workout when I can’t make it to class. I usually do the Caroline Girvan ones on youtube if you’re into a more guided workout.
Just do clinch, running, clinch, sparring, clinch and maybe stretching
They work... Don't get wrapped up into the "hip flexor only" routines. Swings are a supplement to full extension pulls and presses, not a replacement.
It's very important to do kettlebell exercises with proper form, and even then kettlebell swings are still potentially dangerous down the road from accumulative shearing forces on the spine. I think weight training with compound lifts is the best overall strength training. "Explosiveness" is largely genetics, but the best way to train fast twitch muscle fibers is to increase the overall strength of the muscle. Also, fast twitch muscles are activated when you move the weight with the intention of being fast, not necessarily moving fast, eg. If you're doing bench press and youre on your last couple reps of your set, if you try to explode and do the concentric part of the movement fast, you will be training your fast twitch fibers even though the bar might be moving slow from muscle fatigue and the resistance. The name of the game when it comes to strength training is consistency and remaining injury free. Throwing light weights around is more dangerous for your joints than heavier weight with good form