Fixed weight implements are the fucking bomb. I missed out on 2020 when I 'only' had a 20kg kettlebell and thought I couldn't do anything useful with it. Today, it's the most common implement I use. Times change.
If your back hurts after ballistics, you likely aren't hinging well or hinging at the mid back instead of the hips. Film yourself with a light bell to see where your weakness lies.
Dan John's easy strength program pairs VERY well with kb strength, conditioning, and bodybuilding.
Current program:
M-F morning is easy strength.
M-Sat afternoon is kettlebell work. Two of those days use 5/3/1 progression for overload movements followed by lighter assistance (high volume and movement variety).
Arms are thrown in whenever cause arms.
This may be shit technique, but with one handed movements I've found I like to favor the blastoff force on the opposite glute and hamstring.
Variety is rewarded over specificity. There's nothing wrong with training a specific movement pattern, but where kettlebells shine is just how many ways you can swing, press, squat, whatever them.
If you are using your free arm for balance when using a single bell, you are robbing your obliques of a crazy training effect. Keep your arm out when you need assistance or when you are exploring new weights. For volume or ladder training, let your abs provide your balance.
If you don't know how kettlebells work your abs, try snatches with a heavier weight. Those fuckers are trying to yank you over unless you provide the counter force in your own body.
Swings are both under and overrated. I can't see them being a great long term minimalism training movement, but they shine for me with the following:
- light swings to prime the pump for heavier work
- heavy swings used to overload the muscles used for snatches and cleans. It's weird AF to relegate a movement as assistance then work it harder than the main movements but here we are.
Kettlebells are a cult of personality for a reason. Im able to work out outside and get some sun everyday without a huge time investment. It cannot be understated how important this is
You don't have to 'just' do kettlebells. You may end up in that lane, but don't trade one dogma for another.
Kettlebells build muscle like any other tool. Pay attention to the people that are getting jacked with bells. There is no one method that works for everyone, but the through line is consistency and a focus on progression like any other implement. Weight progression will come slower with bells but it still needs to be a part of your plan.
You can bodybuild with kettlebells, but kettlebells will never make you into a competitive bodybuilder. For general strength training, it's just peachy.
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