I started with kettlebells in 2008. Or was it 2009? I think it was 2008. And ever since I have been coming up with ways to use them. While I did not cause the rise of popularity in kettlebells, I did bring about the rise of popularity in TYPES of kettlebell training–particularly kettlebell complexes, and the kettlebell as a conditioning tool. (Here’s a podcast on that.)
The kettlebell is useful for many things: Strength, cardio, flexibility, and building muscle. They’re like a gym with a handle on top. They look like cannonballs, actually, a little. They’re cute, if you’ve never seen one. Easily the most adorable piece of weight lifting equipment in the gym, in my opinion.
Alright, let’s take some questions.
Q. What Are Kettlebells Good For?
Q. The kettlebell is like the Swiss Army Knife of functional fitness. It can do everything, though some things better than others. The kettlebell is best for metabolic conditioning–short, intense, sweat-inducing workouts. But the kettlebell is also useful for building strength and size, as well. Flexibility, too.
It’s important to remember that, like a Swiss Army Knife, the kettlebell is only a tool. It’s how you USE the tool that determines the benefit.
Q. What Size Kettlebell Should I Start With?
Q. Men, I recommend 16kg. Women, 8kg.
If you can only get one.
Otherwise,grab a set. 16kg, 20kg, 24kg – men. 8kg, 12kg, 16kg – women.
Q. What are the first two exercises I should learn?
Funny you ask that. Sounds like a loaded question…
At any rate, you should learn the two hand swing and the goblet squat.
Q. OK – Can I Do a Workout With JUST Those Two Exercises?
Sure can. And you can even add push ups, if you want.
Q. Pat, Could You Tell Me The 5 Most Common Kettlebell Swing Mistakes?
You know what, I CAN show you the 5 most common kettlebell swing mistakes.
Q. What Are The Fundamental Exercises Beyond The Swing and The Squat?
Swing, Squat, Get Up, Military Press, Clean, and Snatch. Start with those. If you go to my Facebook Page, you’ll see I’ve done either tutorials or Facebook Live videos on all of these, at some point.
Q. Next Question: What are THE 5 BEST KETTLEBELL EXERCISES FOR FASTER FAT LOSS?
I can’t believe you asked this. I literally JUST made a video called THE 5 BEST KETTLEBELL EXERCISES FOR FASTER FAT LOSS. So weird.
Q. What Brand of Kettlebell Do You Recommend?
Dragondoor is good. Rogue is good. Those are the two I like.
Q. How Often Do You Train With Kettlebells?
How often do I train with kettlebells? Or how often should YOU train with kettlebells? I train with kettlebells 2 – 3x/week. I think YOU should train with kettlebells 2 – 3x/week. I guess it’s the same answer. Unless you want to train with kettlebells 5x/week. Then you should train with kettlebells 5x/week.
I’m being facetious. Facetious is a medium-sized word that means someone is being snarky, kind of. Training frequency depends on intensity, volume, and what your goals are. It’s impossible to say, in other words, without knowing more about what you’re doing and what you want to get done. But 2 – 3x/week is a good start. Or 5x/week.
Q. What Is The Difference Between Single and Double Kettlebell Exercises.
There’s a few. But mostly double kettlebell work is better for strength and power and muscle, and single kettlebell work is better for endurance and flexibility. There is always cross over, of course, but because using two kettlebells often implies using more weight, double kettlebell work is more suited toward heavier, lower rep sets, and single kettlebell work toward lighter, higher rep sets.
Q. Should I Do Single or Double Kettlebell Workouts?
Both are valuable. You want to do both.
Q. Unrelated: What Is the BEST Band of All Time?
A. This is highly relevant. The answer is Extreme.
Q.Are Kettlebells Enough? Should I Do Anything Else?
A. All tools, even the Swiss Army Knife, are limited. Either in what they can do, or in how well they can do it. For most people, most of the time, kettlebells will cover 80 – 95% of everything you need. At a minimum, I would add walking and pull ups.
But why limit yourself? I train with all modalities. Kettlebells just make up the most of what I do.
Right now, I’m running a cool kettlebell and jump rope challenge with my friends over at Crossrope.
Q. Where Can I Go to Learn More About Kettlebells.
My email list is your best bet.
And if you CLICK HERE, you can get 101 free kettlebell workouts for signing on.
Finally, there’s my podcast.
Any other questions?
Drop a comment!