An old and classic way for weight training is using kettlebells for strength, conditioning and mobility.
When I first attended a kettlebell certification It came highly recommended as it would further develop my understanding of this unique tool. For strength, fitness and mobility. This was my plan as part of my professional development as a fitness profession. It was a 2 day even that only covered 3 exercises. The efficient kettlebell swing, Turkish get up and the goblet squat. This course taught me the foundation exercises act both as a system of mobility screening and assessing strength levels. Once you have a grasp of the essential it’s clear that you can use kettlebells as an effective strength tool and more.
As you progress in kettlebell training you will appreciate that these unique movements are quite dynamic. And how they form the basis of a strength, mobility and fitness program. Using this knowledge greatly benefits your current resistance programs due to the detailed course work on broader resistance protocols or just kettlebells for strength as a standalone tool. These three are the foundation of the kettlebell system that are essential in grasping what this great piece of hardware is about. I’ll cover the 3 lifts than add on a few of the essential compound lifts. Collectively will complement your strength program.
3 fundamental exercises of kettlebell training
Swing. This classic movement is a hinge movement that required the used to swing the kettlebell bas a s pendulum while standing and thrusting back to elevate the kettlebell to about chest height. It works the posterior chain muscles. The lower back, glutes and hamstrings along with quad activation and shoulder support to name a few. Expect your grip strength to improve and a high heart rate burning those calories. A classic move that is taught first and used to teach you how to (clean) deliver the bell onto rack position for squat and press.
Turkish get up. A complex exercise at first and can be learned by breaking down the individual segments. As you progress It will keep you learning every time about how effective this movement is. With a trained eye can be used as a mobility screening tool. With a heavy bell can be a sinister exercise for anyone interested in kettlebells for strength. A great tool for injury prevention in Improving your thoracic mobility an exercise conditioning tool and delivers full body coordination. Lastly over time balances out strength asymmetries.
Goblet squat. I use this exercise often as an alternative to the barbell squat or when screening new clients of as a warmup. This avoids any potential upper body impingements while I teach squat mechanics and acts a great warm up. It’s essentially a stretch and body squat combined and best with a kettlebell that requires you to go lower. This allows proper mechanics with a neutral back, glute activation and proper core bracing. Its great as it keeps you in an upright position requiring the core to stabilise. Great for beginners and once mastered we can move onto the barbell squat if needed. Works the Hamstrings, quads, glutes, core and lower back.
Kettlebells for strength and conditioning.
Double clean. This exercise serves as a full body movement, it’s an excellent movement engaging multiple muscle groups in one cohesive motion. Cleans are great as an efficient exercise developing the posterior chain. The lower back, hamstrings and spinal erectors all get attention during kettlebell cleans, enhancing strength and stability to this important area. An ideal exercise teaching the body to absorb impact. When using a set of heavier bells expect an increase in explosiveness translating well to athletic performance. Lastly, getting the hang of the clean sets the platform for other kettlebell exercises.
Double press. One of my favourite exercises to teach and perform. A classic in weight training. The press over time develops shoulder muscles and increases core and scapular stabilization. Plus, heavy presses put a lot of pressure on the upper body resulting in an Increases to upper back strength. Performing them standing up conditions your entire body, which translates to pure strength and stability. Who doesn’t want that type of conditioning along with a great set of deltoids.
Double squat. Once you clean them up to rack position you are ready to work this essential move, The squat while working the quadriceps, hamstrings and glutes also developing core strength and stability. Naturally the movement will improve your balance and coordination. With the kettlebells racked in the front position off centre it aids in better posture, range of motion, and flexibility. For any strength enthusiast it’s an obvious choose as part of a full resistance program with any type of equipment. Whether it be for everyday activities to participating in sports. Do not neglect the squat.
Great for kettlebell strength and conditioning options.
Swings are also great for conditioning. With the right kettlebell swing produce an everlasting elevated heart rate. Working high volume swings can easily make considerable difference to your cardio fitness. The added benefits are the creation of a solid and fluid posterior chain carrying over well to sports and general health.
Another conditioning drill once mastered are the Double Jerks. These are similar to the power version of Olympic lifts and have an excellent return on increasing strength and power in the legs, shoulders and arms. The flow and timing enhance coordination and balance that is always good for body awareness and sports application. Because of the improvement in cardiovascular endurance the jerks burn a high number of calories in a short period, making it an efficient choice for fitness and a great full body movement.
The next one is the unusual and effective Renegade rows that when performed with a pair of kettlebells is an effective core exercise and has an impressive return on stabilizing strength preventing injuries. Renegade rows work the during a rotation movement engaging the shoulders and hips for added rotational strength making it ideal for sport. Lastly, it strengthens the lower back muscles and erector spinae area adding durability.
Other exercises you can perform with kettlebells are bent over rows and one arm side rows for back. You can even do chest press with bells. Try the floor press for an excellent option with a greater focus on triceps. These are not directly part of the system however they are still a weight that can be used.
Further strength training methods from kettlebells
As much as I enjoy using kettle bells with my clients and with my own personal workouts. It would be remiss of me if I didn’t mention the other elements that you can utilise in gaining strength. For example, using a barbell that is obviously the king of strength work when you utilise either the Olympic weightlifting method or the powerlifting. Alternatively, you can just do it for general physical preparedness using plate loaded machines, dumbbells and cables that collectively can do just as good a job in strength development. Plus, the general machines that you would find in most commercial gyms.
In summary, as part of an overall strength programme the kettlebell is a stand alone system and with a good understanding cover fitness and mobility well enough for most individuals. However, this is the strength game so if you’re wishing to be more specific with your strength gains moving forward, mix them in with the barbell. Above all its about getting to the gym and getting stronger, fitter and been able to move better. This will support both your sports and aid even ais in better weight management.
