Kettlebells As Primary Workout Tool

[GymMouse45]

I bought a kettlebell and jumped on the fad a few months ago. I love using it and I seem to be getting results. So, I am thinking about dropping my free weight routine and going to an "all kettlebells, all the time," workout. Of course, the kettlebell gurus, like the yoga people, say kettlebells are the ultimate fitness tool and can replace weights and cardio, use them every day, yada, yada, yada. So, my question is, is it possible to be a happy, reasonably fit, recreational bodybuilder on a steady diet of kettlebells and little, or nothing, else?

[Fiend_73]

I say yes, but you won't be matching the muscle gains using free weights will give you.
Give it a try for a month and let us know.

[GuyJin]

If you go to dragondoor.com, they say the kettlebells are all you need to be a warrior. I've tried them before and I got in a great workout, but I don't see how they'll replace some leg exercises such as squats and deadlifts. After all, how many guys have built huge calves from just doing 1-legged kettlebell calf raises? Or a huge back from just doing chins and k'bell rows? Although pistols are hard to do (I never could get more than three with each leg) if you're squatting 315-plus as some guys here can do, I don't see how doing k'bells with give you big(ger) legs. If you're after conditioning, I think you could do just as well with d'bells, but that's me just sayin...

While I wouldn't go over to their use totally, I think they're very useful for some exercises, specifically shoulder presses, lunges and curls, although a dumbbell would serve just as well (and I am nitpicking here). All in all, I'd use them as an adjunct to regular training, not as a replacement.

[Marius_Ursus]

I've been using kettlebells for six years. They're a great tool, but they're not the endall/beall of exercise unless they meet your specific training goals. A lot of people rotate them on a six-week basis, alternating with barbells or bodyweight. My own method is to use them as I feel like it, which is usually at least for three exercises in a resistance training session.

I have a pair of 16kg, one 24kg, and one 32kg. I perform anywhere from 3 to 10 sets with any number of weight and repetition variations. I do overhead squats, deadlifts, military press, windmills, snatches, cleans, high pulls, suitcases, Turkish getups, floor press, pullovers, swings, throws, and an exercise that as far as I've been able to determine so far I invented where you lie on your back with a kettlebell in each hand, curl the torso into a sitting position, launch up onto one knee, and stand and military press the 'bells. It's sort of a variation on a two-hands anyhow.

What it all boils down to is what your goals are. I'm mostly a combatives guy, especially boxing, so they're perfect mixed in with the bodyweight and Oly-style lifting I do for strength gains. If you go for high volume with every workout, you can make plenty of size gains. Most of the people, however, who work out with kettlebells keep the sets to five sets of five reps or fewer (3x5, 3x3, etc.), so you never see big muscle gains on the people who really act as mouthpieces for kettlebells.

The key to getting big is eccentric motion with high volume. You can get that with kettlebells as with anything else. It all depends on load and adaptation from where you are today.

Search for the "kettlebell death" thread to see an example of some of the fun pain you can put on yourself with kettlebells.

You've got me thinking to make entries in a training log to encourage others with my experience. I didn't think anyone else here used them to be honest.

[GnomusMaximus]

Go to ironmind.com lots of Pavel whats his names book is there. I like to play with them. You can press, pull, even throw them. But never done a workout of just KB's.

[Griff79]

Not to hijack the thread but this struck me.

Is this true? "The key to getting big is eccentric motion with high volume."

Not disputing this just looking for more information if anyone has some.

Griff

[GymMouse45]

Thanks for all the ideas. I think I will try it for just a month as an experiment. Sad to say I won't be losing much size if it doesn't work out. I will try some of the exercises you guys have mentioned. I appreciate everyone's thoughtful input.

[...Kennedy]

GM45, is there a reason you want to limit yourself to just kettlebells?

I have never used them. Judging from the comments in here they have there place in exercise though.

[Arlecchino]

Originally Posted by GuyJin

If you go to dragondoor.com, they say the kettlebells are all you need to be a warrior.

They say a lot of things there. And some of what they say is pure hype.

Originally Posted by Griff79

Not to hijack the thread but this struck me.

Is this true? "The key to getting big is eccentric motion with high volume."

Not disputing this just looking for more information if anyone has some.

Griff

The key to getting big is finding the program that works for you, and eating to support it. Many PL'ers are pretty big, and do little eccentric work at all.

[GuyJin]

Arlecchino,

Yes, I'd have to agree about the "hype" bit, but isn't that the name of the game for anyone who wants to sell their product to the public? I take ANY and EVERY programme with a grain of salt, and that is how it should be. And, yes, you are 100% correct: Getting big is finding out what works for you and eating to support said gains. An excellent point.

[Marius_Ursus]

Originally Posted by Arlecchino

They say a lot of things there. And some of what they say is pure hype.



The key to getting big is finding the program that works for you, and eating to support it. Many PL'ers are pretty big, and do little eccentric work at all.

Originally Posted by GuyJin

Arlecchino,

Yes, I'd have to agree about the "hype" bit, but isn't that the name of the game for anyone who wants to sell their product to the public? I take ANY and EVERY programme with a grain of salt, and that is how it should be. And, yes, you are 100% correct: Getting big is finding out what works for you and eating to support said gains. An excellent point.

Yeah, I really should have qualified that with, "For me...". The science behind contraction activating nerves and extraction straetching fasciae is pretty solid, but everyone's different. However, I don't understand what is meant by saying a powerlifter does little eccentric work. Every time you're not contracting under load, you're extracting. How can you have a concentric lift without an eccentric motion to oppose it?

I repped you both.

[randywv]

I have personally used kettlebells for workouts and have seen some impressive gains in my shoulders from getups and swings. I'm planning on rotating between powerlifting and kettlebell programs for the long term, as was mentioned above. Currently I'm using the book 'Enter the Kettlebell' for the kettlebell workout routine, and will be doing that exclusively after my current powerlifting cycle is finished.

randy

[TKD]

Personally I would still include the classic lifts such as the deadlift, squats and barbell press.

Alot of people still don't understand the concept of kettlebells.

One of the most functional ways to train imao.

Still, all depends what goals you have of course

[Shike]

Are there good websites that would introduce a decent kettlebell workout? I need to change my routine and want to give it a shot but am totally clueless about them.

[TKD]

Originally Posted by Shike

Are there good websites that would introduce a decent kettlebell workout? I need to change my routine and want to give it a shot but am totally clueless about them.

Check out dragondoor.com

This is Pavel Tsatouline's site. The guy that broought them over from Mother Russia!

[Shike]

Originally Posted by TKD

Check out dragondoor.com

This is Pavel Tsatouline's site. The guy that broought them over from Mother Russia!

Thanks man... I'll check it out tonight.

[DaddyR]

I have noticed a fair number of people work them into their routines these days. Never saw one before I started working out again regularly a little more than a year ago, though. When did they become so popular and what do you all think: are they a passing fad or here to stay?

[GymMouse45]

Originally Posted by DaddyR

I have noticed a fair number of people work them into their routines these days. Never saw one before I started working out again regularly a little more than a year ago, though. When did they become so popular and what do you all think: are they a passing fad or here to stay?

Although kettlebells have exploded in popularity recently, I don't think they are a fad because they actually work, especially as a conditioning tool. I agree with the prior posts that "Enter the Kettlebell" is the must-have reference book and dragondoor.com is the best website. There are also a lot of blogs and Youtube videos that can provide workout ideas and demonstrations of form.

[scrapper56]

Originally Posted by GymMouse45

I bought a kettlebell and jumped on the fad a few months ago. I love using it and I seem to be getting results. So, I am thinking about dropping my free weight routine and going to an "all kettlebells, all the time," workout. Of course, the kettlebell gurus, like the yoga people, say kettlebells are the ultimate fitness tool and can replace weights and cardio, use them every day, yada, yada, yada. So, my question is, is it possible to be a happy, reasonably fit, recreational bodybuilder on a steady diet of kettlebells and little, or nothing, else?

I use KB'S and free weights, I find the kettle bell great for conditioning and good for strength training aswell. I think you can get good results from them for all types of strength training and cardio as long as you lift in the right rep range and correct intensity, the problem is if you are training for example, for Hypertrophy in the 8-15 rep range, and using a 24kg bell, the next jump to a heavier weight is about 6kg, thats a 25% jump which is probably going to knock your reps right down, possibly below 6 reps, you will then be training strength without the main hypertrophic gains you were after, so Dumbells can help bridge the gap, so if you train soley with Kettlebells your progress in some types of training will be limited slightly, also variety is the spice of life as they say, so doing the same stuff all the time can lead to plateus and staleness. So if I were you I would think what my goals were for each stage of my training, and pick the right tools for the job I have in mind
but at the end of the day, it's what your happy with.

[TKD]

Originally Posted by GymMouse45

Although kettlebells have exploded in popularity recently, I don't think they are a fad because they actually work, especially as a conditioning tool. I agree with the prior posts that "Enter the Kettlebell" is the must-have reference book and dragondoor.com is the best website. There are also a lot of blogs and Youtube videos that can provide workout ideas and demonstrations of form.

I agree with this dude!!

KBs are def here to stay! On top of everything else, there are a complete portable gym!!

Enter the Kettlebell is an excellent Book & DVD!! Pavel also injects his soviet sense of humor here and there like he's done in the past on his other DVDs.

[StlBarbie]

My favorite and one of my most challenging workouts on the week is my kettlebell wo ..
I have TKD ^^^ to thank for my suffering!!!

Crossfit.com has a lot of kettlebell exercises listed under exercises and demos

[randywv]

An update: I went and had a session with a certified (dragon door RKC) kettlebell instructor. He corrected some mistakes in my form that could have ended in injury in the long run. If you are going to train with kettlebells, you should invest in two things: a kettlebell, and a private session with a certified instructor. The book 'Enter the Kettlebell' is also great, but an instructor should be able to give you a good starting program to get you started and will be a better initial investment.

Randy

[JolietKev]

Thanks.