Kettlebell for bodybuilders: is it worth trying?
The kettlebell has been one of the hottest topics in gyms in recent years. Is this iron ball with a handle a serious tool or just a passing fad? Below, we look at where the kettlebell comes from, what its advocates say and whether it is actually of any use to a bodybuilder.
Kettlebell and its Russian roots
The word “kettlebell” appears as early as a 1704 Russian reference work. About two hundred years later, the Russian newspaper “Hercules” wrote that the kettlebell is the latest fad, one that increases both strength and muscle mass.
The kettlebell reached the USA via Britain and Germany about a hundred years ago. Russian-Lithuanian Pavel Tsatsouline introduced the training tool to Americans in 1998. The first enthusiasts were boxers and practitioners of various strength sports. Over time, the kettlebell made its way from the home workouts of mothers of small children to the gyms of Hollywood stars.
The results have spoken for themselves. Powerlifter Donnie Thompson, who can be called a world champion (WPO), set aside traditional deadlifts and focused solely on the kettlebell. His personal record improved from 347.5 kilos to 377.5 kilos in a single year — a remarkable jump for an experienced top athlete. Another powerlifter, Texan Phil Workman, replaced barbell lifts with the kettlebell, and his shoulders started growing so fast that he was suspected of using banned substances.
Three schools and a famous advocate
The Russians have developed three different approaches. The first, which comes from the Russian army and is also the most popular in the USA, is based on maximum force production and explosive strength. The second focuses on maximum repetitions in 10 minutes — for example the snatch or the clean. The third includes balancing, juggling and odd lifts in different directions.
Pavel Tsatsouline is often seen at Gold’s in Venice. When he steps onto the powerlifting platform, nobody bothers to go up against him. He lifts a thousand pounds effortlessly and performs special jackknife-style movements that load the back. SWAT teams, the US Marine Corps and several other special forces train according to his kettlebell principles. The promise is big: powerful punching strength, a body of steel, cannonball-shaped shoulders and trapezius muscles a decimeter thick.
Is the kettlebell right for a bodybuilder?
Honestly, the question is not the kettlebell’s effectiveness but the goal. Bodybuilding is the fine-tuning and sculpting of muscles. When training the biceps, we keep the body under strict control: chest out, stomach in, shoulders back. When snatching and swinging a kettlebell, a number of muscles are engaged at once — this burns more calories and promotes hormone release, but full control over each individual muscle is lost.
A bodybuilder doesn’t need to make big one-armed swings like an apparatus gymnast. Coordination is needed only at isolated moments, such as when posing the double biceps. The main work demands feel — muscle tension and a controlled position. The kettlebell rarely provides that.
That said, there is no reason to ignore new methods entirely. Eugene Sandow and several other legends used the kettlebell, although that was quite a while ago — back then Eleiko and Gymleco weren’t known yet. Some bodybuilders want to see the old school rise again and would gladly swear allegiance to the kettlebell. There’s nothing wrong with that. The question is whether you are one of them.
Basic kettlebell movements
The swing. Stand with your knees slightly bent and grip the kettlebell with both hands. Swing the kettlebell up overhead with straight arms. Keep your head up and your back straight; on the way back, push your hips back so that the weight stays in the hips.
Windmill. Push the weight up with one arm. Push your hips back. Keep the rear leg straight at the knee and most of the weight on that leg. Lower your upper body toward the floor while the arm holding the kettlebell stays up. Keep your chest high and your eyes on the weight. Continue the descent with a turn forward.
Clean. Grip the kettlebell with one hand and start swinging it up from between your thighs, from the starting position. As the weight rises, bend your arm at the elbow counterclockwise, as when training the biceps. When the weight is horizontal, pull it up to your right shoulder.
Snatch. Bend your legs as when squatting. Swing the weight with momentum from the starting position between your knees to above your shoulder. Press it from there up to a straight arm.
Pavel Tsatsouline’s kettlebell training program
The program designed for bodybuilders requires one kettlebell: 24 kg if you are strong, or 12 kg if you are not yet. Training takes place three times per week — Monday, Wednesday and Friday. The days in between are for rest.
- The swing — 5 sets × 5 reps
- Windmill — 5 sets × 5 reps
- Clean — 5 sets × 5 reps
- Snatch — 5 sets × 5 reps
Pavel has written several books about the kettlebell, recorded training videos and published a lot of material online.
Kettlebell FAQ
Can kettlebell training replace barbell training? No. The kettlebell is a good supplement, but on its own it won’t deliver the targeted muscle growth that the big basic exercises — squat, bench press, deadlift — do.
What weight should I start with? For a beginner man, usually 12 kg; for someone more experienced, 24 kg. Women often start with a lighter kettlebell. The main emphasis is on technique, not kilograms.
Is a kettlebell suitable for home training? It works well — a single kettlebell takes up little space and allows you to do full-body exercises. Make sure the ceiling height allows you to perform swings and snatches safely.
Translated from Body magazine; Author: Pauline Nordin
Author: Greta
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