Kettlebells

Thoughts on Kettlebells? What about adjustable KBs?
Are Kettlebell routines a real strength workout? Are they safe or injury prone?

I'm making the shift to a homegym and don't have the space for a barbell/power rack. I have a pullup/dip bar installed on the wall though and use it regularly.

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  1. 1 month ago
    Anonymous

    you can use a real kettle with hot water which weighs twice as much as cold water.

    • 4 weeks ago
      Anonymous

      Isnt hot water lighter than cold water because hot water is close to steam which floats?

  2. 1 month ago
    Anonymous

    kettlebells good
    >conditioning
    >correcting movement patterns
    >can apply progressive overload
    but they're overpriced as fuark
    >very good for combat sports
    it's a weight, simple as, ballistics are engaging a lot of stabilizers so that's good as well.
    pavel tsatsuwhatever is a blowing giant homosexual.
    gl finding good quality ones at a good price, or just make your own out of cement

    • 1 month ago
      Anonymous

      I'm really tempted to try them out
      People who like kettlebells seem to REALLY like them for some reason

      Kettlebells are probably the weirdest piece of equipment when it comes to online fitness discussion.
      One side will defend it like the second coming of Jesus. The other side will denounce them and act like doing rows with a 70lb kb will do nothing for you. Very odd.

      YEAH I genuinely don't know what it is about them

      • 1 month ago
        Anonymous

        I have a 70lb one and use it like burpees: A quick way to get in a serious conditioning workout. I do 10 swings every minute on the minute for 25 minutes for a total of 250~. An adjustable one would be great to start with, but make sure it goes up to at least 50lbs. Anything lighter is hard to swing with proper form. Snatches are a meme, rows are great, don't get one with a shitty handle or you will regret it. Spend money for one from a good shop. Darbee has a bunch of free kettlebell workouts, I would suggest doing either Cannonball or Icon to start with.

        • 1 month ago
          Anonymous

          >70lb
          That's quite a lot anon, how many reps are you doing?

        • 1 month ago
          Anonymous

          >Snatches are a meme
          Very strongly disagree. It's essentially the end progression of a swing and is peak power production for a ballistic movement while still maintaining a grip on the object. It's a must do for prep for things like keg or caber tosses.
          Also, if you've played out your weight for a clean and press, a snatch press is a great way of squeezing a little more utility out of that weight. Snatch to lockout, do a reverse press, back swing and repeat (or do a H2H swing to other side. If you're pressed for time, something like picrel will hit you harder than just swings and presses.

        • 4 weeks ago
          Anonymous

          snatches are amazing. heavier weight sets of 5-10 reps or lighter max number of reps in 5 minutes are both awesome.
          snatches should be after you learn other things like swings and clean and press though.

          cheap and used kettlebells are fine, its just a chunk of iron. the handles on my cheap ones are all fine.

          adjustables get a lot of love but they seem to be overpriced vs getting seperate 35 55 and 71 lb ones as you progress.

          lastly i do rows with mine but kettlebells hang lower so i have to do them off a step if i want the full ROM plus stretch at the botom

          • 4 weeks ago
            Anonymous

            too add for homegym, pullups, dips, and decline pushups with a backpack are great to hit stuff thats hard to get with a kettlebell

            maybe add a ab roller, wrist roller thing, and a excercise band for band pull aparts.

            a set of cheap spinlock dumbells for lateral raises.
            and do bulgarian split squats if you want to hit legs more than swings and snaches.

      • 1 month ago
        Anonymous

        Kettlebells have no unique advantages. They're really not that different from dbs. Kb routines are ok for beginners. They do not confer unique advantages in "explosive strength" or "strength endurance" or "martial arts conditioning" that cannot be achieved with other types of resistance.

        Kb sport is a meme sport like oly lifting or gymnastics. Yeah it makes you stronger, faster, bigger, whatever, than untrained person. No you're not getting unique advantages over someone who can bench 3 plates squat 4 plates, outside of being able to perform better in the very specific sport.

        > safe or injury prone
        If you're moronic everything is injury prone

        >homegym
        Get the cheapest heaviest shit you can find that you can put in the backpack and do weighted calisthenics and lunges/pistols/back extensions/abs with it.

        >REALLY like them for some reason
        Magical thinking + swinging a kettlebell is more fun/simpler than barbells for them, I guess.

        • 4 weeks ago
          Anonymous

          >swinging a kettlebell is more fun/simpler than barbells for them, I guess.
          And there's nothing wrong with this. The workout regimen you stick with is the one that gives you the most results.

      • 4 weeks ago
        Anonymous

        Kettlebells are probably the weirdest piece of equipment when it comes to online fitness discussion.
        One side will defend it like the second coming of Jesus. The other side will denounce them and act like doing rows with a 70lb kb will do nothing for you. Very odd.

        Powershitters are just angry that you can get fit and shredded without impining your shoulder and wrecking your body
        Also this https://www.youtube.com/shorts/SVUW7ttxK5Q

        • 4 weeks ago
          Anonymous

          frick you for making me watch that - all that story says is that kettlebells are a niche lift that you need to train for and aren't an indicator of strength.

    • 1 month ago
      Anonymous

      >pavel tsatsuwhatever is a blowing giant homosexual
      Mark Wildman and Dan John are superior

  3. 1 month ago
    Anonymous

    Kettlebells are probably the weirdest piece of equipment when it comes to online fitness discussion.
    One side will defend it like the second coming of Jesus. The other side will denounce them and act like doing rows with a 70lb kb will do nothing for you. Very odd.

    • 4 weeks ago
      Anonymous

      I find the extremes of user more interesting. On one side, you they are popular with fighters, military, firefighters (I have a couple buddies who do forest firefighting and they swear by them), and then you have suburban middle age moms doing meme shit. No in between.

    • 4 weeks ago
      Anonymous

      You could do rows with a 70lb kb, but you'd be better off using a DB.

      I pretty much use my KB for towel curling and OHP

  4. 4 weeks ago
    Anonymous

    I do daily kettlebell swings upon waking up. Feels like swinging a medieval weapon or as a pouncing bloodthirsty animal.

    • 4 weeks ago
      Anonymous

      Look into clubs and maces then

  5. 4 weeks ago
    Anonymous

    I like combining them with my barbell work, because I'm not a dogmatic homosexual. They're great for endurance and HIIT work, they engage a lot of stabilizers, turkish getups are a great exercise to end your workout imo. Use them if you like them, really.

  6. 4 weeks ago
    Anonymous

    Kettlebells are a ripoff. Just get an adjustable dumbbell pair.

  7. 4 weeks ago
    Anonymous

    Can I build my arms just doing goblet holds? I have no idea what it's actually working but I injured my leg and can't do squats for a few weeks.

  8. 4 weeks ago
    Anonymous

    Give me a rundown on pavel tsatsouline?

    • 4 weeks ago
      Anonymous

      He's got a bit of a huckster charm but he took some basic elements of kettlebell sport (which is more endurance based) and blended it with elements of Olympic lifting (which is power product based) and sold it as "hard style" lifting. He claimed doing S&C work for Soviet special forces, but he would have been a teenager at the time. Maybe he shadowed someone as part of an internship program. His principles are solid, basically pulling from Prilepin and Vasilev. He's got a bit of a showman quality which is entertaining.
      His programs are minimal which are good for beginners or as an ancillary to another program.

  9. 4 weeks ago
    Anonymous

    I'm reaching my mid 30's and after bodybuilding for so many years my body just didn't feel good. Always sore, always tight, walking around heavy af I can feel it in my knees. A buddy gave me a 12kg kb years ago that I'd use every so often and enjoyed.

    My gym membership expired and I decided to do a kb workout at home which ripped. I was wine drunk that night and bought $700 of kb's: 2x 16kg, 24kg, 32kg

    It's been 6 months and I've lost a small amount size, but am more ripped and feel wayyyy better than I did bodybuilding with a barbell. The convenience factor is priceless, my workouts are 30-40 mins and aside from kb's you just need something to do pull ups and push ups. Looking at getting rings at some point, but i'm a KB believer.

    • 4 weeks ago
      Anonymous

      What routines are you doing?

      • 4 weeks ago
        Anonymous

        4 day split.

        Each day halos and goblet squats to warm up followed by 100 swings. I progress the weight on the swings and always aim for doubles.

        I always make sure to finish this under 10 mins, then spend 20 mins on the assigned body day. These focused lifts i always focus on the squeeze and working to failure, doing 4 sets of 6-12 reps depending on weight.

        legs day: front squats, goblin squat, forward folding lunge, Romanian deadlift, calf raises

        Chest day: 100 elevated pushups (4 x 25) squeezing the last five of each set, chest press from the floor, incline chest press, single bell (narrow) chest press, fly, tricep circuit

        Back day (bar) pull ups, chinups, inverted rows, (kb): bent over rows, squatted rows, deadlift, bicep curls, narrow curl (single kb)

        Shoulder day: clean + press, overhead press, front raise, lateral raise, bent arm lateral raise, shrugs

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