Kettlebell

Why are they such a source of controversy in this board?
>overall more versatile than dumbbells, allows for more movements
>a single kettlebell is pretty much a complete homegym due to how many kinds of lifts you can do with it
>relatively small investment, because unless you're some small untrained woman, a pair of picrel is all you need to last several years
I have noticed that most of controversy comes from the powerlifting community.
Kettlebell isn't a powerlifting tool.
People aiming for a decently shaped body aren't supposed to follow a strength focused routine.
Powerlifting is inversely correlated with aesthetics or a general healthy lifestyle (unless you find huge roided masses of lard attractive).

Ape Out, Gorilla Mindset Shirt $21.68

Rise, Grind, Banana Find Shirt $21.68

Ape Out, Gorilla Mindset Shirt $21.68

  1. 3 months ago
    Anonymous

    It's because people don't actually lift here.
    You have some fly by nighters who used a kettlebell one time half assed and now think they're experts.
    These are the same types of people who ego lift and think they can get an arnold physique overnight--they don't actually stick to a plan that works.

    • 2 months ago
      Anonymous

      where else can I go please god

      • 2 months ago
        Anonymous

        For what ?

  2. 3 months ago
    Anonymous

    I'm interested at giving them a shot just for some variety. What is the proper program/usage for them?

    • 2 months ago
      Anonymous

      Depends on what other fitness things you're doing.

      If you're supplements barbell lifting with kettlebells, then swings and getups a few times a week are really all you need. If KBs are gonna be your main tool, you need to learn the swing and the clean. From there you'll want to find a KB-specific routine. Usually these use ladders or rep density to progress (ie, autoregulated sets for 30m with the goal of doing more work in the same amount of time) because the minimum weight jump is 4kg

      They can also be a good way to get muscular endurance and cardio taken care of in the same workout. Something like 10 1H swings, 5 snatches, and 1 reverse TGU each side repeated as many times as your lungs can take it without putting the bell down

  3. 3 months ago
    Anonymous

    I have literally never seen a single complaint about kettlebells or bells of any form on this board outside of obvious shitposts from bloatlords.

  4. 3 months ago
    Anonymous

    They are convenient. That’s why I’m using them.
    But if your honest.. if you want to gain size and or strength a proper barbell workout is more effective.
    They are harder to progress with, just over reps and if you reach 15- 20 reps, which happens fast with kettlebells, you won’t gain much strength any more.

    • 3 months ago
      Anonymous

      Exactly.
      They dont take much space and are convenient in a pinch. Not completely useless, but 100% not better than a full barbell setup.
      Progressive overload can be annoying with them, but 100% of this board does not actually lift, so thats not really even a problem.

  5. 3 months ago
    Anonymous

    Kettlebells will give you a stronger body for life. I strength mog bro splits in street fights. I'll go walking around the frat row (douche row as I call it) in my college town doing walking kettle bell swings, and when a frat douche tries to make fun of me it's on. If it's just one, I launch myself; multiple? I launch the kettlebell at the others and attack the shit talker. Boom bang pow. I beat them up because of kettlebells. They try to squat and bench press their way out of my fury but it won't work because I have rotational strength and muscular endurance. So yeah I guess you could say they are pretty cool.

    • 2 months ago
      Anonymous

      Most aesthetic kettlebell enthusiast

      • 2 months ago
        Anonymous

        you have severe body dysmorphia

    • 2 months ago
      Anonymous

      How many street fights do you get in fren? I haven't seen an adult fighting in years aside from once at a club and in sparring.

    • 2 months ago
      Anonymous

      That man’s kettlebell game is so good he’s grown a third arm out of his arse to do more kettlebelling!

    • 2 months ago
      Anonymous

      Can confirm.
      I follow anon around at a safe distance to bear witness to his glory.

  6. 3 months ago
    Anonymous

    >Why are they such a source of controversy in this board?
    They aren't?

    >overall more versatile than dumbbells, allows for more movements
    You know that this is false.

    >People aiming for a decently shaped body aren't supposed to follow a strength focused routine.
    They don't need your chunk of metal with handle either.

    >can't proggressively load
    >need to do cardio rep ranges

    • 2 months ago
      Anonymous

      >reddit spacing
      Even though I agree with you get the frick out of here

      • 2 months ago
        Anonymous

        Why are you so scared of text formatting?

      • 2 months ago
        Anonymous

        stop trying to fit in, newbie

  7. 3 months ago
    Anonymous

    They're poor for optimising hypertrophy so pure bodybuilders's don't really benefit, but performance based competitors will

    I started doing heavy around-the-words's at the end of a back day as a substitute for shrugs as it obliterates my traps and biceps.

    but once i integrated some stability exercises into my routine my compound lifts all went up some lbs pretty quickly

  8. 3 months ago
    Anonymous

    they are not a pure hypertrophy tool and since almost everyone is a lookismgay here they are seen in a bad light.

  9. 3 months ago
    Anonymous

    I like them for goblet squats, Hungarian splits and farmer's walk. Swings wreck my back though, no matter how careful I am with form and correct muscle activation.

    • 3 months ago
      Anonymous

      film yourself from the side while you swing and i 100% guarantee you aren't really hinging

      • 3 months ago
        Anonymous

        Or anon is leaning back at the top of the swing to cheat

      • 2 months ago
        Anonymous

        Maybe? I've watched myself in the mirror both from the front and side. It's possible I lose form when not actively watching though

        I'm dumb and replied to my own post instead

    • 2 months ago
      Anonymous

      >farmer's walk
      Waste of time, KBs aren't heavy enough

      • 2 months ago
        Anonymous

        are your grocery bags heavier than 30kg for each hand, fricking moron?
        stop trying to make everything into a powershart egolift competition

        • 2 months ago
          Anonymous

          He's half right, how're you going to progressive overload if your max Kettlebell goes to 100 lbs? Not even in an ego lifting sense, just as a means to improve as you surpass your past PRs. Seems like a loaded bar or dumbbell might be necessary to progress.

          • 2 months ago
            Anonymous

            >how're you going to progressive overload if your max Kettlebell goes to 100 lbs?
            Muscles don't understand weight, they understand force production and time under tension. You can increase force produced by either increasing weight, or increasing the distance the weight travels, e.g, progressing from a swing to a snatch. This doesn't invalidate your point, a barbell is more efficient by far but you can eke out quite a bit of force production. Doing a double snatch of 2x48kg is definitely a progression, if you're hell bent on doing it that way.

            https://youtube.com/shorts/LAZ6hy-MRaE?feature=shared

    • 2 months ago
      Anonymous

      Maybe? I've watched myself in the mirror both from the front and side. It's possible I lose form when not actively watching though

    • 2 months ago
      Anonymous

      Maybe? I've watched myself in the mirror both from the front and side. It's possible I lose form when not actively watching though

      Use multiple mirrors to cover yourself from ALL the important perspectives.

  10. 3 months ago
    Anonymous

    kettleballgays tell all sorts of blatant lies about their novelty fitness equipment they keep shilling. youre as obnoxious as crossfitgays because you wont shut up about it

    • 3 months ago
      Anonymous

      >t. Guy who can't even do 1 turkish get up with a 16kg Kettlebell.

    • 3 months ago
      Anonymous

      >kettleballgays tell all sorts of blatant lies about their novelty fitness equipment they keep shilling. youre as obnoxious as crossfitgays because you wont shut up about it
      You are the one entering a kettlebell thread to say this. Hypocrite.

      • 3 months ago
        Anonymous

        >entering a kettleball thread where kettleball shills are asking why their shilling isnt effective to tell them why their shilling isnt effective is hypocritical
        its just like trying to talk with a crossfitgay too

        • 3 months ago
          Anonymous

          Hmm, I wonder why this thread exists in the first place...

          a containment thread is the opposite of shilling, it keeps the discussion in one place. Leave it be.

          • 2 months ago
            Anonymous

            >NOOO you can only answer OP's question if you have something nice to say!

      • 3 months ago
        Anonymous

        Hmm, I wonder why this thread exists in the first place...

      • 3 months ago
        Anonymous

        has anyone tried shoulder presses while holding the kettlebell like buddy is in the pick? Like a shot-put press? It would be interesting with an open hand position

        • 3 months ago
          Anonymous

          I have, it's like a slam ball press

  11. 3 months ago
    Anonymous

    I have one (1) 6kg kettlebell, and one 5-9kg dumbell. Any tips for trainings legs with them? I wanna get strong legs.

    • 3 months ago
      Anonymous

      lots and lots of goblet squats, swings, etc

      • 2 months ago
        Anonymous

        >9kg bell
        LMAO, no number of squats will make his legs bigger using such babby weights

  12. 3 months ago
    Anonymous

    >Powerlifting is inversely correlated with aesthetics or a general healthy lifestyle
    >Blocks your path

    • 2 months ago
      Anonymous

      with enough gear, anything you do will make you look good

  13. 3 months ago
    Anonymous

    Post body.

  14. 3 months ago
    Anonymous

    do I keep the shoulderblades pulled back while doing swings or do I let them move freely?

    • 3 months ago
      Anonymous

      Two hand: keep em packed
      One hand/h2h: protract

  15. 3 months ago
    Anonymous

    Why would I do One Handed swings?

    • 2 months ago
      Anonymous

      So you can hold two kettlebells at once

    • 2 months ago
      Anonymous

      Unilateral work is good for core strength and balance and shit that matters when you get old. When you do a one handed swing you get similar anti rotational benefit as you get from a pallov press. 1H swings are also part of the skill tree progression to clean and press and snatch.

      • 2 months ago
        Anonymous

        kettlebell deadlifts will never do anything for anyone who isn't either physically disabled or over the age of 80

        • 2 months ago
          Anonymous

          Your roid troony opinion has been noted and immediately disregarded.

          • 2 months ago
            Anonymous

            I will murder everyone who is doing steroids

      • 2 months ago
        Anonymous

        amazing graph guide thing
        critical levels of autism needed to read it, let alone make it

        • 2 months ago
          Anonymous

          I'm not the guy who did it but the guy who did, no shit, generates it using GitHub and CSV files

          • 2 months ago
            Anonymous

            https://github.com/dznz/wildman-skill-trees
            Skill trees for kettlebell and club.

  16. 2 months ago
    Anonymous

    >snatch kb
    >bruise back of wrist
    Black person

    • 2 months ago
      Anonymous

      corkscrew and punch through the window on the float and it will never happen

  17. 2 months ago
    Anonymous

    Everything you can do with a kettlebell, you can do better with a dumbell.

    • 2 months ago
      Anonymous

      >swings
      idiot.

      • 2 months ago
        Anonymous

        You can do swings with a dumbbell, outside the leg (it's called a skiier swing). I personally think KB swings feel more natural but that anon makes a point.
        Dumbbell snatches are easier since you don't have to do any corkscrew or punching.

        • 2 months ago
          Anonymous

          People have been doing DB swings between the legs for well over 100 years, you can find plenty of classic strongman info where tons of people were doing DB swings that way.

          • 2 months ago
            Anonymous

            To clarify, you do DB swings with the DB between your legs the LONG way, not the WIDE way. Takes some getting used to for not having a pronated grip and going neutral grip, but it's not hard. Used to do that shit 20some years ago in my training when I had limited equipment on hand.

          • 2 months ago
            Anonymous

            Yeah, I'm an idiot for not thinking of that *and I've done circus dumbbell*. I am truly an idiot.
            I do like skiier swings though because they use the same pattern as club swipes.

  18. 2 months ago
    Anonymous

    24kg is too light to be of much use beyond cardio

  19. 2 months ago
    Anonymous

    >muh powershitters
    name a single bodybuilder who uses kettlebells at all

    • 2 months ago
      Anonymous

      >bodybuilder
      Name one bodybuilder that looks like he's lifting wearing cloths, who's not on roids.

  20. 2 months ago
    Anonymous

    i love kettlebells for swings and goblet squats. basically replaced my machines leg day.

    i got a 55pd kettlebell. just recently got it. been doing

    10 squats
    30 seconds of swings
    rest 30-45 seconds
    do it again.

    i want to learn more movements. but for now this feels good and i dont really have a "cardio day" so this is as close as it comes. some leg days devolve into a swing only day. sometimes i got to the gym and use their kettlebells and mix in deadlifting. like deadlift a few sets then finish it out with kettlebell swings with a 70 pdr or something

    • 2 months ago
      Anonymous

      Try snatches, they're like dire swings

      • 2 months ago
        Anonymous

        alright ill try em with a lighter one. like a 25 just to get a feel for the movement.

    • 2 months ago
      Anonymous

      How do you feel about the fact that you're only squatting a barbell+a 5 pound plate on each side. That's not doing shit for your legs

      • 2 months ago
        Anonymous

        thats why i got the deadlift day

      • 2 months ago
        Anonymous

        >ugh u get no leg gains unless u dl 5pl8
        have you taken a look at a mirror lately?
        you are fat and ugly, a mass of disgusting lard, powerfat

    • 2 months ago
      Anonymous

      Clean & Press is a good fundamental, and a good bridge for the snatch. Even if 55lb is well within your strength for the press, the idea is to build time under tension. I like reverse ladders, ie, 5 left, 5 right, 4 left, 4 right and so on down - the kettlebell doesn't touch the floor until the ladder is complete, so each set takes a solid couple of minutes. Adjust the volume and pace to make it as brutal as you want it to be.

      https://i.imgur.com/RYDObDi.png

      Unilateral work is good for core strength and balance and shit that matters when you get old. When you do a one handed swing you get similar anti rotational benefit as you get from a pallov press. 1H swings are also part of the skill tree progression to clean and press and snatch.

      I would mock you for the sheer autism of this image, if I hadn't just saved it.

  21. 2 months ago
    Anonymous

    Because IST is mostly coping fatties.

    Also you can do anything you can do with a kettlebell with a normal dumbbell. People will claim the KB is somehow special because of its form but it's really not that much of a difference in reality.

  22. 2 months ago
    Anonymous

    Swings seem to be the only legit workout you can do with kettlebells, everything else is a gimmick or can be done with a dumbbell.

  23. 2 months ago
    Anonymous

    more versatile than dumbbells, allows for more movements
    What movements can you do with kettlebells that you can't do with dumbbells?

    • 2 months ago
      Anonymous

      NTA but swings and heavier farmer's walks are easier with a kb, and the offset weight naturally cues you into proper scapula position for presses, but all of the above can be done with dumbbells.

      • 2 months ago
        Anonymous

        Sure, I'll concede that those exercises feel better with kettlebells due to the weight distribution.
        Equally however, there are many exercises where the opposite is true, and whilst kettlebells can be used, they feel much better with DBs.

        • 2 months ago
          Anonymous

          Agree. Personally I also like center mass bells, my old gym had them to 32kg and they were the best of both worlds.

        • 2 months ago
          Anonymous

          I personally loved to learn curls, a normally dumbbell centric exercise, with kettlebells.
          Your grip and wrist strength gets a mad challenge due to the different weight distribution.

          • 2 months ago
            Anonymous

            That's a fun thing to do with those super light weight vinyl coated kettlebells that middle aged women use for their aquarobics or whatever; curls, but with the bell in line with your fist at all times versus hanging toward the ground. Surprisingly hard.

      • 2 months ago
        Anonymous

        >heavier farmer's walks
        >with a kettlebell
        Where do I get these 100kg+ kettlebells?

        • 2 months ago
          Anonymous

          I wouldn't suggest it. Basic physics makes a swing with anything over 32kg work your forearms harder than a farmers walk if you do it continuously. Once you get above 32kg you might as well start doing barbell work if you have the room or ability. Especially when heavier kettlbells get into the $150-$200 range because then you could just get a gym membership.
          But its completely up to you what you buy or spend money on.

  24. 2 months ago
    Anonymous

    >Why are they such a source of controversy in this board?

    I use kettlebells as my only at home weight and I go on here just to frick around and call people dyels for using them. Why? I don't have anything better to do and the quicker people like that get off the board the better off they are.
    The people who believe the dyel stuff unironically are the same people who can't tell natty from juiced, and will most likely end up wheel spinning making minor changes to their workout monthly, only to drop it in a week because they don't see results over night. They will avoid touching receipts, avoid basedbeans and other similar products, go Carnivore, Keto, etc for a week, and still end up 30 and fat because they didn't stick to anything for more than 2 weeks max. And, like the fatass women they mirror, will blame it on a poor hand dealt to them with genetics and whatnot.

    • 2 months ago
      Anonymous

      Whats your kettlebell routine?

      • 2 months ago
        Anonymous

        With a 70lb bell x3 a week. Im at 4x12 instead of 4x8 for most of these workouts. The swings Im at 200 total to end the workout and the deadlifts I jump when doing them for more explosiveness. KB deadlifts are kind of a meme without jumping.
        My suggestions would be to start low weight or lower reps and definitely supplement this with running, swimming, push-ups and pull ups.

        • 2 months ago
          Anonymous

          NTA you responded to but you may want to consider the 10K swing challenge, it does pretty much everyone a lot of good.

          • 2 months ago
            Anonymous

            I've done it and lowkey think anyone who does it straight through, day after day, is either roided or lying about the weight they used. 70lbs made me want to kill myself and the guy who made it said to use a 50lb. But I see people brag and blog about doing 90lbs and upwards while I had to take days off just to feel my forearms again.

            • 2 months ago
              Anonymous

              I did it four times and by the fourth worked my way from a 24kg to doing some sets with a 32kg. I hated every fricking minute of it. I didn't do any of the strength exercises in between sets Dan John recommended, I just panted and waited to die. But damn if it didn't fix my posture and help with the snap i needed for snatches. Training for the SSST now.

              • 2 months ago
                Anonymous

                >I hated every fricking minute of it
                This was me to the letter. Even skipped the pull ups because my grip was weakend by day 4. And yeah I saw a huge improvement in my walking but I felt a need to do sit ups to help balance out a bit.

            • 2 months ago
              Anonymous

              I used 24kg/32kg for 10k swing challenge (5weeks instead of 4 though). My hands were so fricked I needed more rest inbetween the workouts.

            • 2 months ago
              Anonymous

              Did it with a 24kg over November - started out doing the 15-35-15-35 protocol, but typically it broke down into "just get to 500 however the frick, die afterwards". Grip was always the limiting factor. Definitely improved though; about a third through I was able to stick to the program for all 5 rounds, and then towards the end was able to do the 10-15-25-50 protocol. It got to where the sets of 10 & 15 were basically active recovery, which was kinda nice. Total workout time came down from an hour to forty minutes over the course of the month.

      • 2 months ago
        Anonymous

        3min Heavy bag
        Ring dips or ring pull-ups 12reps
        Pick up Double 24kg
        Clean and press 12reps
        Deep squats or Bulgarian split squats 12reps
        One leg deadlift 12reps

        Repeat 3-5 times

  25. 2 months ago
    Anonymous

    I've been doing kettlebells for about a month now and they are great, especially if you are time crunched and need something balanced. My program is just:
    >10 min emom one-hand swings
    >10 min emon clean and press
    Its not perfect but it gets it done, definitely enjoy the snappiness of the repeat ballistics.

  26. 2 months ago
    Anonymous

    What is the default kettlebell weight? They look like a great tool to start working out at home with but im not sure how heavy to go. Ideally id get a set but i have to start somewhere.

    • 2 months ago
      Anonymous

      35lbs to start with for males, 25lbs for female. Ultimate end goal should be 70lbs or more if you hate yourself. Lighter should be kept for overhead work and snatches. Heavier should be your main go to for swings and other basic movements.
      Adjustable bells are a great investment at the beginning and you want to be able to do 100 swings in a row of one weight before moving on to another.
      Turkish get ups are a meme.

    • 2 months ago
      Anonymous

      35lbs to start with for males, 25lbs for female. Ultimate end goal should be 70lbs or more if you hate yourself. Lighter should be kept for overhead work and snatches. Heavier should be your main go to for swings and other basic movements.
      Adjustable bells are a great investment at the beginning and you want to be able to do 100 swings in a row of one weight before moving on to another.
      Turkish get ups are a meme.

      The good coaches (Dan John, Mark Wildman, etc.) basically say
      >16 if you are absolutely untrained
      >24 if you have touched weights or exercised before
      >32 for actual practicing athletes
      This is for men. I think for women it is 12, 16, 20.

      That said, there are some adjustable ones that go from 12-32kg, multiple manufacturers make them. Get a pair and you will be able to handle all the different programs. Bells of Steel and Kettlebell Kings are the two I am aware of.

      • 2 months ago
        Anonymous

        >>16 if you are absolutely untrained
        >>24 if you have touched weights or exercised before
        >>32 for actual practicing athletes
        Is this pounds or kilograms?

        • 2 months ago
          Anonymous

          [...]
          The 16 24 32 is kilos right? 35lbs sounds like a good number. Ive got a set of 35lbs dumbbells that feel good for most exercises.
          A set of those 3 would probably handle 85% of my needs. Not really heavy lifting but i figure the dynamic motion offsets that.

          yeah, kilos.
          16kg = 35 lb
          24kg= 53 lb
          32kg = 70 lb (roughly)

      • 2 months ago
        Anonymous

        35lbs to start with for males, 25lbs for female. Ultimate end goal should be 70lbs or more if you hate yourself. Lighter should be kept for overhead work and snatches. Heavier should be your main go to for swings and other basic movements.
        Adjustable bells are a great investment at the beginning and you want to be able to do 100 swings in a row of one weight before moving on to another.
        Turkish get ups are a meme.

        The 16 24 32 is kilos right? 35lbs sounds like a good number. Ive got a set of 35lbs dumbbells that feel good for most exercises.
        A set of those 3 would probably handle 85% of my needs. Not really heavy lifting but i figure the dynamic motion offsets that.

        • 2 months ago
          Anonymous

          >>16 if you are absolutely untrained
          >>24 if you have touched weights or exercised before
          >>32 for actual practicing athletes
          Is this pounds or kilograms?

          16, 24, and 32 are Kilos. 35, 50, and 70 are lbs. These are the regular weights a KB come in.

          • 2 months ago
            Anonymous

            Cool, thanks pal. I might hold off on getting a 70lb one right now but i think 35 and 50 would be a resonable start. I imagine it will take a couple of weeks to master the movements and going up to quickly seems like a good way to frick yourself.

            • 2 months ago
              Anonymous

              Good luck. Theres a sweet spot for swings where your back doesn't hurt and your glutes feel huge. Find it and stick to it forever.

    • 2 months ago
      Anonymous

      you already got the gist of it from other anons
      but honestly if you're on a budget just start with a single 24kg and slowly work your way toward mastering it
      x1 16kg, x2 24kg, x2 32kg, this is pretty much the average guy's endgame
      16kg will mostly be used for warmup and some mobility movements, no point in getting a second one, even the first one can wait
      after mastering the single 24kg, your next step is either getting a second 24kg, or the first 32kg, depends on your routine of preference

      • 2 months ago
        Anonymous

        Is 16kg really that easy? I feel like having more weights would be better than doubling up but id have to start using them to really figure out what i need.

        https://i.imgur.com/2EeeoxE.png

        Good luck. Theres a sweet spot for swings where your back doesn't hurt and your glutes feel huge. Find it and stick to it forever.

        Thats what im aiming for. Before i moved i started to get into olympic lifting. Dynamic movements are the most fun ive ever had in the gym. Squats and deadlifts are great but i feel so much better after nailing a clean.
        Im hoping kettlebell swings will do the same thing. Big exciting movements are what im about now.

        • 2 months ago
          Anonymous

          >Is 16kg really that easy?
          the problem is depending on how strong you are the weight might become already irrelevant in 2 weeks when you have learned the technique.

        • 2 months ago
          Anonymous

          >Is 16kg really that easy?
          the problem is depending on how strong you are the weight might become already irrelevant in 2 weeks when you have learned the technique.

          The biggest problem with too light of a weight is that you will instinctively cheat with your arms. A weight that a sufficient challenge actually improves it as you have to heave it with a proper hinge

        • 2 months ago
          Anonymous

          [...]
          The biggest problem with too light of a weight is that you will instinctively cheat with your arms. A weight that a sufficient challenge actually improves it as you have to heave it with a proper hinge

          I'd suggest splitting the difference and going for a 20kg to start out - the standard 8kg jumps are kind of obnoxious IMO. Then if you want to progress, make your next KB a good adjustable one; you then have every KB, and two 20kg KBs for learning double KB stuff.

  27. 2 months ago
    Anonymous

    >Powerlifting is inversely correlated with aesthetics or a general healthy lifestyle (unless you find huge roided masses of lard attractive).
    It doesn't have to be you fricking moron.
    That said, if I was limited to a single piece of gear it would probably be a lmao2pood!!1! kettlebell (70lbs)

    • 2 months ago
      Anonymous

      There is a lot to be said for an 'easy and often' training routine of both strength and endurance

  28. 2 months ago
    Anonymous

    There's no "controversy" because you actually can do 99% of kettlebell lifts with a dumbbell and it's just the people in the KB cult who constantly insist they're something magical.
    Unless you're doing some bottoms-up pressing with a KB, or some goofy renegade row shit, what can't you do for the same with a DB? You can do DB swings, snatches, and everything else, so kettlebells only stand out in a few select movements and people just like them because of how they feel and look vs. their being inherently more functional.
    I won't knock KBs, I use them on occasion, but to imply they're going to give you more than you can get with DBs is pretty moronic.

    • 2 months ago
      Anonymous

      Imagine being this moronic.

      • 2 months ago
        Anonymous

        >no rebuttal, only seething
        You know I'm right.

      • 2 months ago
        Anonymous

        Imagine not being able to refute anything I said and being smug while looking like a gay Black person.
        You succeeded there, anon. Tell me all the lifts you CAN do with a KB that you CAN'T do with a DB. And, I'm not talking about "double handed swing and flip" circus trick shit, I'm talking actual lifts that make you bigger and stronger and not a gay Black person like you.
        Protip: you can't. So kys.

        • 2 months ago
          Anonymous

          Not the anon you're fighting with, and I agree everything that can be done with a kettlebell can be done with a dumbbell. A reminder though, if you are doing the Press™, the offset weight will naturally cue you to keep your arms in the scapular plane, which helps if you have a shitty hooked acromion. Totally doable with dumbbells but it's second nature to externally rotate all the way into the frontal plane, so if you have a type II or III acromion or a spur, you have to cue yourself appropriately. It's not a big deal but I'm pedantic.
          The other thing which is easier with kettlebells is farmers walks, because it pulls down instead of rolling out of your hand, but it's not that big of a thing.

        • 2 months ago
          Anonymous

          >no rebuttal, only seething
          You know I'm right.

          I'm gonna be real with you, I didn't read what you said, or even knew what this thread was about. I came in, found a long response without an image and typed that. I do it every few days just to see what happens.

          You're probably right though.

  29. 2 months ago
    Anonymous

    [...]

    this is one of those Flemish dialects isn't it

    • 2 months ago
      Anonymous

      Nah that's my Simon Williams impression

  30. 2 months ago
    Anonymous

    good thread

  31. 2 months ago
    Anonymous
  32. 2 months ago
    Anonymous

    >cant do lu raises
    >cant do hammer curls
    >cant kick them up for pressing comfortably
    meme

    • 2 months ago
      Anonymous

      The real question is if the kettlebell swing is a meme. I've been doing them before I squat or deadlift as a warm up for years. I'm not sure if I've really added benefits from it but the Russian guy who popularized kettlebells says they have snake oil sounding benefits, like longer performance in bed, faster running, more powerful lifts.

      • 2 months ago
        Anonymous

        blatant case of skill issue

      • 2 months ago
        Anonymous

        >snake oil sounding benefits, like longer performance in bed,
        yes can confirm this is true
        >faster running,
        no, hill sprints do that
        >more powerful lifts.
        More power ripping off the ground or coming out of ATG squat but it doesn't help with long slow grinds
        The real benefit of the swing is posture and stronger abs

        • 2 months ago
          Anonymous

          >longer in bed

          I don't know if this is a muscle thing. I cracked the code for cumming when I was younger. It's all in how you breath. You can frick all night if you control your breathing. I wish I could describe it better because it made sex better for me and much better for my girlfriend. I can come exactly when I want and that means I'm up fricking for hours.

          • 2 months ago
            Anonymous

            Bro I tried controlling my breath but it's muh dick, it just gets way too sensitive, especially as my mushroom tip is bigger than my midshaft. And when the end of a condom pushes down on the base it's like a wiener ring lite and it traps all the blood and sensitivity so I can't do anything to prolong it even if I pull out for a bit

            • 2 months ago
              Anonymous

              Try lying on your back and having your GF ride you. Concentrate on breathing and relaxing as much as possible. That's where I figured out how to control my sex and instead of busting in 30 seconds I can bust when I want.

          • 2 months ago
            Anonymous

            Yes but the 10k swing challenge result was that my glutes don't get tired during cowgirl and reverse cowgirl

            • 2 months ago
              Anonymous

              Why would your glutes get tired during cowgirl

              • 2 months ago
                Anonymous

                Thrusting up

    • 2 months ago
      Anonymous

      >>cant do lu raises
      bugman meme
      >>cant do hammer curls
      sounds like a b***h's weak wrist issue
      >>cant kick them up for pressing comfortably
      obvious lack of technical skills

    • 2 months ago
      Anonymous

      >>cant do lu raises
      Extremely overrated. Gymnasts did them for ages for warm up and no one cared

  33. 2 months ago
    Anonymous

    more versatile than dumbbells, allows for more movements
    haha
    >>a single kettlebell is pretty much a complete homegym due to how many kinds of lifts you can do with it
    hahaha
    small investment, because unless you're some small untrained woman, a pair of picrel is all you need to last several years
    hahahahaha

    • 2 months ago
      Anonymous

      >he laughs nervously as he suffers from sunk cost after investing in an entire commercial gym for his home, but doesn't even use half the equipment regularly anymore

  34. 2 months ago
    Anonymous

    what did you do today?
    I did
    Swings
    3x
    20@12kg
    10@20kg

    • 2 months ago
      Anonymous

      6x20 swings @48kg
      4x15 snatches p/h @16kg
      3x10 club casts per hand @10kg each

    • 2 months ago
      Anonymous

      5x5 Goblet squats @32kg
      5x5 jumping DL @32kg
      2x100 swings
      50 Jump ropes between each set

  35. 2 months ago
    Anonymous

    can you make one at home from cement and some kind of handle? the handle is the issue and i can't think of anything that would be suitable but at the same time foldable to the proper form

    • 2 months ago
      Anonymous

      If you must, use one of those cat litter tubs.
      That said, the swing is just the first progression and DIY bells like this don't let you benefit from clean and press (or jerk), or snatch.

    • 2 months ago
      Anonymous

      not very safe i bet, due to weight distribution
      imagine that shit snapping right at the handle's base
      if you're gonna build something with premium concrete material, may as well use the money for proper iron bells

      • 2 months ago
        Anonymous

        >premium concrete material, may as well use the money for proper iron bells
        the powah of a.i. - notices it's totally viable alternative, blabbers about "premium concrete" - bot pls, then gets back at it's job - selling useless garbage nobody needs

  36. 2 months ago
    Anonymous

    I tried a complex called "the wolf" or something from this program by geoff nupert.
    >5 clean
    >5 squat
    >5 press
    >5 clean
    >5 squat
    tried with 2 24kg's and it's way too intense for me and ended up tweaking my neck trying to power through it. that was 2 weeks ago and still haven't been able to workout since.

    • 2 months ago
      Anonymous

      Damn sorry bro I posted that workout for you. Try heat pads or ims at physio if it doesn't get better.

      • 2 months ago
        Anonymous

        >Damn sorry bro I posted that workout for you
        lol yea i saved the picture. anyone who can do that with 24kgs+ is really impressive, and ive been doing kettlebell workouts for awhile. i'd need to buy a couple 16kgs to do that complex. once i heal ill probably take my time with the armor building complex or something.

        • 2 months ago
          Anonymous

          Try ABC with one 24 (alternate sides for the press).

  37. 2 months ago
    Anonymous

    >Why are they such a source of controversy in this board?
    utter bs, u r actively promoting useless shit bot right fricking now with this thread

    it's even dumber than barbell - at least weight is centered in barbell, here it moves around and sways, why? why easy to make with 18th century tech, which century is it bot, can u remind me?

    why would u need one? so u can hump it up the air doing absolutely nothing because it looks so picturesque? carefel about ur ceiling though if it's for home use

  38. 2 months ago
    Anonymous

    Kettlebells are good when you can afford nothing else, but in the long run a barbell is better, and you can do swings with a bulgarian core blaster.
    Kettlebells are fun but overrated, if you want conditioning then a weighted vest will do just fine.
    Also you can't do HIT with a kettlebell (inb4 DYELS, HIIT is not HIT). Don't fall for the kettlebell meme.

  39. 2 months ago
    Anonymous

    because they are shaped like 90% of the anons on this board

  40. 2 months ago
    Anonymous

    I like them, but I can sort of understand the hate when 90% of the people promoting them use the one fricking weight for all movements. They lose their appeal when you realize that you're gonna need a whole set of them anyway for different body parts and load progressions, at which point you may as well just buy a dumbbell set.

    • 2 months ago
      Anonymous

      >one fricking weight for all movements.
      How's it any different than calisthenics? It's going through a series of movements with a set weight

      • 2 months ago
        Anonymous

        Well, I'm assuming the goal is building strength and/or muscle. For that, it makes no sense to use the same weight for goblet squats that you use for bicep curls.

        • 2 months ago
          Anonymous

          hypertrophy routine is about low weight high reps, and clean reps with time under tension
          not about "going as heavy as you can before your body starts to fail" like you see in strength routines

  41. 2 months ago
    Anonymous

    Is there even a way to use kettlebells that won't make your traps sore?
    Every time it's just massive trapezoid soreness.
    OHP? traps soreness
    cleans only? traps soreness
    Snatches only? traps and elbow soreness
    Racked squat? traps and lower back soreness
    Double swings? traps, elbow, and lower back soreness
    Bent presses? traps and lats soreness
    Every single fricking time.

    • 2 months ago
      Anonymous

      More snap from glutes, less shrugging on triple extension lifts - it's not an Olympic clean or snatch, it's more butt driven
      On the way down keep your elbow stapled to your ribcage and as soon as you me forearm makes contact with your inner thigh, hinge hard - you're not catching it like a barbell (and thus tugging your traps) - you're redirecting a free fall into a back swing and scooping the bell

  42. 2 months ago
    Anonymous

    I like kettle bells, but they are expencive as frick, if you want to do actual training with them and not cardio.

    • 2 months ago
      Anonymous

      Yep, the breaking point is at 3 kettlebells. If you buy 4 or more then you could've gotten an olympic barbell and plates.
      If you don't use doubles then you've got no legs, and while you get obliques gains using singles for upper body takes twice longer.
      And if you just want to do swings because deadlifts are scary then a hungarian core blaster will work just fine.

      A single 20kg kettlebell and a pullup bar when you have nothing else to get yourself started sure why not, but anything else is money wasted down the line. Once noob gains stop you just won't progress at all.

      • 2 months ago
        Anonymous

        to be fair there are adjustable kettlebells now that go from like 12-32 kg
        this doesn't negate the cost efficiency of barbells but it does raise the breaking point a bit

        • 2 months ago
          Anonymous

          And nobody uses them for a good reason.
          A better alternatives would be these magneshit 1kg plates to add to a KB but good luck finding them. Probably crazy overpriced too and a hazard during swings and snatches

        • 2 months ago
          Anonymous

          True, but 32 kg is really not alot

          • 2 months ago
            Anonymous

            Snatching 2x32kg can be a hell of a hit though

          • 2 months ago
            Anonymous

            t. never did a single kettlebell workout
            actually ditch kettlebells, let me see you curling 30kg+ dumbbells

            • 2 months ago
              Anonymous

              That’s the problem with them.
              A 32kg is to heavy for some exercises and to light for others so your training is compromised.
              You can adjust a barbell for its specific needs.

  43. 2 months ago
    Anonymous

    My favorite dumbbell movements are curls and presses. I'm not a fan of curling the curved handle, and hammer curls are awkward. Seated military press for shoulders is basically not possible with kettlebells at the weight I do them (100lbs per arm), and a regular incline, flat, or decline press is awkward with the shape as well.

    Kettlebells are good for bench rows, carrying movements, swings, split squats, and arm raises.

  44. 2 months ago
    Anonymous

    >kettle bell allows for more movements
    its design argues differently. Since it can't be moved in more positions than a dumbbell which can turn in every direction your first can turn.

    • 2 months ago
      Anonymous

      The best of both worlds are "center mass" bells like the rogue Thompson fatbells

  45. 2 months ago
    Anonymous

    They're not great for hypertrophy or pure strength, so bodybuilders and powerlifters think they are shit.

    They are great for conditioning and athleticism, so athletes and average Joe's love them.

  46. 2 months ago
    Anonymous

    anyone disagreeing with kettlebells having more movements than dumbbells either
    >never tried kettlebells
    >got filtered by kettlebells needing better grip technique
    >is just coping because spent a lot of money on a shitton of dbs, doesn't even use half of them, and is now in sunk cost mode
    it is like doing pull ups on bar vs. rings
    it is harder and takes a different level of technique, but once you mastered the basics, you have a myriad of more exercises to do
    also it is funny to see op's point getting proven on barbell
    people advocating for barbell in this thread only thinks of muh 5pl8 powertard routines, stuff that normal people, the 99% going to the gym, doesn't give a shit about

    • 2 months ago
      Anonymous

      Redpilled.

    • 2 months ago
      Anonymous

      >also it is funny to see op's point getting proven on barbell
      >people advocating for barbell in this thread only thinks of muh 5pl8 powertard routines, stuff that normal people, the 99% going to the gym, doesn't give a shit about
      Powerlifters will help you move a sofa or refrigerator across the room effortlessly. Strength endurance types (like kettlebell types) will struggle a bit more on the heavier shit but they'll be able to help you move your whole house or apartment over the course of a day. It's all about which energy system you're training.

      • 2 months ago
        Anonymous

        The chemical processes you have just referred to are not things that can be trained

        Please don't use science as a blunt tool

        • 2 months ago
          Anonymous

          You can optimize the fibre types and CNS firing patterns for different energy systems. If you do more aerobics work you get more type I fibers and your body slips into lactic/aerobic more readily, for example.

      • 2 months ago
        Anonymous

        Idk man, someone doing complexes with two 32kg kb's with short rests is pretty impressive. I was humbled after trying to do a complex with two 24kg kb's. I'd rather be able to effortlessly throw around 32kg bells emom than squat 500

        • 2 months ago
          Anonymous

          It's somewhat telling that most weights used in day to day laboring, agriculture, and combat tend to fall in the 16-32 kg (or 1-2 pood, since it's fun to say 'pood") range, and have done so for most of recorded human history

  47. 2 months ago
    Anonymous

    They certainly have plenty of utility. I have a few in different weights that I enjoy using.
    >a single kettlebell is pretty much a complete homegym
    Incorrect blanket statement

  48. 2 months ago
    Anonymous

    They seem cool but since they're some kooky slavic exercise tool that didn't receive mainstream acknowledgement until long after the USSR collapsed some marketers and other hucksters were able to claim that it was MORE FUNCTIONAL and BALLISTIC but anyone who was anyone just went back to barbells/dumbbells/cables/machines and made the gains they wanted

    They're a nice curiosity, like macebells or indian clubs

    • 2 months ago
      Anonymous

      >They seem cool but since they're some kooky slavic exercise tool that didn't receive mainstream acknowledgement until long after the USSR collapsed
      You're not wrong but you're also not right.

      • 2 months ago
        Anonymous

        There can be periods of time where shit is just forgotten. Sandow was alive during the Russian Empire which wasn't as closed off to the rest of the world as the USSR was

        Who in the Post-War period from 45 to Today was using Kettlebells in the West?

  49. 2 months ago
    Anonymous

    I don't care they're just kinda gay

  50. 2 months ago
    Anonymous

    Getting better at kettlebell swings means getting a lot better at kettlebell swings and only a little better at anything else. They will never make you big, shredded, or make you look good. So you’re getting really good at an exercise which is not even sport-specific and only a marginally better as an athlete in general. So they’re a very sub-optimal way to spend your time as a bodybuilder, powerlifter, or athlete in general really.

    • 2 months ago
      Anonymous

      This honestly. The only upside is you need only 2 or 3 bells for a full body workout but honestly you can get some of the dumbbells with the changeable weights and do more.

    • 2 months ago
      Anonymous

      Wrong and uneducated on all accounts.

    • 2 months ago
      Anonymous

      This honestly. The only upside is you need only 2 or 3 bells for a full body workout but honestly you can get some of the dumbbells with the changeable weights and do more.

      Swings are a foundation on a progression that leads to clean and press and ends with snatch (or even snatch press). Snatches especially have a lot of athletic carryover.

  51. 2 months ago
    Anonymous

    I did
    3x swings
    20@12kg
    15@20kg
    slowly getting to those 150 swings a day

  52. 2 months ago
    Anonymous

    One time I was seeing this black lady with a fat booty and I was incel so this was the first opportunity for me to learn about thrusting my penis. I did some swings at the time and I managed to really get a nice burn in my hamstrings. Nowadays I'm not fugging anyone and swings just feel like a glute hitter. Anyone got any good coaching cues to help me out?

  53. 2 months ago
    Anonymous

    What about weighted clubs? Wouldn't that actuallynmog kettlebells in rotational force exercises?

    • 2 months ago
      Anonymous

      Not very popular so it almost never gets discussed but yes, clubbells would be king for mobility workout

      • 2 months ago
        Anonymous

        All other things like weight being equal, the club is more versatile.

    • 2 months ago
      Anonymous

      Don't go there. We try not to talk to those kids at recess.

  54. 2 months ago
    Anonymous

    I finished the 10k swings with a 48kg kb last week.
    I’ve taken this week off to recover.
    I wouldn’t say it was hell or that I was going to die, but it was definitely challenging. Had to tape my hands with zinc oxide tape very early on to avoid bleeding over the bell.
    The trick is to work up to being able to swing the 48kg for 10-15 reps well before starting the challenge. After that it’s just grinding out sets of 10/15/20 until you hit 500. It took me an hour to get through each work, sometimes more.
    Going to go with ABC + barbell work for the next few weeks.

  55. 2 months ago
    Anonymous

    currently I do all my lifting from my apartment. I haven't touched a barbell in almost 4 years. I do mostly kettlebell work + weighted calisthetics for strength training. the equipment I have is a dip bar, a door frame pull up bar, a base bar (just a single lateral bar that sits a few feet off of the ground), a dip belt, rings, and a set of parallettes. I also have a full set of kettlebells (12, 16, 20, 24, 28, 32, 40, and 48kg), and one set of 25 lbs dumbbells.

    I lift 5 times a week, with my typical training being 3 upper body days and 2 lower body days.

    monday (upper body):

    one arm kb swings (heaviest set is w/ the 40 kg), 5 sets each arm
    single arm kb strict overhead press (heaviest set is with the 40kg), 5 sets each arm
    single arm kb row (heaviest set is with the 48kg), 5 sets each arm
    psuedoplanche pushups on rings, 3-5 sets
    chin ups w/ bw, 3-5 sets
    toes to bar from l-sit, 3 sets
    pike press w/ towel (kinda like an ab roller where your feet side), 3 sets

    tuesday (lower body):
    two arm kb swings (heaviest set w/ the 48 kg), 10 sets total
    goblet squats (heaviest set w/ the 48 kg), 5 sets
    atg split squat w/ the dumbbells, 3-5 sets
    cossack squats w/ kb (heaviest set w/ the 28 kg)
    pike compressions (hip flexor lifts on the ground)

    wednesday (upper body):
    one arm kb swings
    weighted dips (heaviest set w/ 40 kg), 5 sets
    weighted chin ups (heaviest set w/ 20 kg), 5 sets
    tuck planche pushups on parallettes, 5 sets
    tuck front lever rows, 5 sets
    pike pushups w/ feet elevated, 3-5 sets
    bw ring rows, 3-5 sets
    v-sit on paralettes

    friday: same as tuesday

    saturday (frick around upper body day):

    one arm swings 5 sets each arm
    vertical push of choice (5-6 sets)
    vertical pull of choice (5-6 sets)
    lateral push of choice (5-6 sets)
    lateral pull of choice (5-6 sets)
    some type of isometric push and/or pull
    core isometric

    >tl;dr kettlebells are great but should be supplemented with other types of weighted calisthenics for a more complete routine

    pic rel

    • 2 months ago
      Anonymous

      >weighted calisthetics
      No such thing.

      • 2 months ago
        Anonymous

        Sure there is. Wear a weight vest or belt. The defining feature of calisthenics is that it's entirely closed kinetic chain movements not that it's unladen.

        • 2 months ago
          Anonymous

          >The defining feature of calisthenics is that it's entirely closed kinetic chain movements
          Untrue. The defining feature of calisthenics is leveraging your bodyweight for resistance. Not every calisthenics movement is closed chain. For example, Leg raises and L sits are both open chain movements.

          • 2 months ago
            Anonymous

            >not strapping weight to his legs for leg raises
            NGMI

            • 2 months ago
              Anonymous

              It wouldn't be calisthenics if I did

              • 2 months ago
                Anonymous

                moron

              • 2 months ago
                Anonymous

                No you.

  56. 2 months ago
    Anonymous

    For full workout you need whole range of kettlebells and ideally every weight in 2pcs, you can't stack them like dumbbells. So it's no no for proper workout, but I like them for warming up and I also have few in my office to do something during the day.

  57. 2 months ago
    Anonymous

    dyel thread

  58. 2 months ago
    Anonymous

    Where does the russian/soviet angle come from? and how did they use them differently then other people? and what is a russian/soviet training program?

    • 2 months ago
      Anonymous

      It originated in Russia, that's all really.

      The Soviet this, Comrade that, stuff is literally just Pavel Tsatsouline marketing himself to gullible Americans after the cold war.

  59. 2 months ago
    Anonymous

    Kettlebell always smacks me in the arm when i try to do most lifts with proper form with it. Only thing i csn really do effectively is some back exercises

    • 2 months ago
      Anonymous

      Then you aren't doing proper form with your arms. You're supposed to make a corkscrew motion with your hand and punch through the window, this stops the bell from flopping on your forearm.

  60. 2 months ago
    Anonymous

    How useful would a single kettlebell be for legs
    t. calisthenic chicken legs

    • 2 months ago
      Anonymous

      Lunges + pistal squats +goblet squats + deadlifts

      Just watch some manmaker leg routine kettlebell vids on YouTube and attempt them

  61. 2 months ago
    Anonymous

    home gym gay here, I decided to start adding in kettlebell swings on my rest/active recovery days because of this thread. I currently only have 30lb/13.6kg and 45lb/20.4kg bells though, and they're both too light, so I end up being slow and deliberate with every motion, also focusing on the negative of the movement. what would be ideal as far as building out a "set"?

    • 2 months ago
      Anonymous

      If your bell is too light the best things you can do with them is either
      >snatches for time
      >snatch presses https://youtu.be/--Va9kOkkKE
      If you want to make it a bit more difficult add a h2h swing between each rep for volume.
      A set of 25 snatch press complexes as above (so 25 snatches, presses and h2h swings per hand, per set) is pretty fun active recovery.

      • 2 months ago
        Anonymous

        thanks anon, today's squat day but I'll incorporate these tomorrow, also currently browsing local listings for used bells, a 90lb specifically

        • 2 months ago
          Anonymous

          If you're using it for active recovery the sweet spot is between 24-32kg (roughly 55-70 lb) - difficulty is modulated by increasing the complexity of the lift (2h swing » 1h swing » clean/press » snatch) but you want to keep the reps to 150-500 in total and sets should ideally be at least 30-50 reps for active recovery. Think of it more like cardio than strength training in this regard.

          • 2 months ago
            Anonymous

            10 4. The last half of your paragraph is how I approached it yesterday, thinking about it like cardio and regulating my heart rate. Thanks for all of the info

  62. 2 months ago
    Anonymous

    I just watched 5 kettleball tiktoks at least back to back and was pondering to rev up a thread before seeing this
    are we being psyop'd into buying kettlebells?

    • 2 months ago
      Anonymous

      No you're not getting psyop'd
      You're getting redpilled

  63. 2 months ago
    Anonymous

    So how do you do your daily 150 Swings? One set or multiple which weight?

    • 2 months ago
      Anonymous

      1 set as fast as you can safely do it, and the weight that you have/can do with effort

    • 2 months ago
      Anonymous

      Depends on the weight.
      @48kg doing sets of 20-25.
      @32kg doing sets of 25-35.
      @24kg doing sets of 50.
      @16kg I don't do swings as it's own thing, but rather h2h swings in between snatches or snatch presses, so sets of 30-50

Your email address will not be published. Required fields are marked *