Why Train Heavy With Kettlebells?
Incorporating a heavy kettlebell workout can help build functional strength which is essential for everyday activities and athletic performance. Kettlebell workouts can also improve muscle growth, boost testosterone levels, and increase explosive power that carry over into many activities with improved results. Incorporating exercises like the floor press can further enhance triceps strength and improve overall performance in heavy kettlebell workouts.
As we age, it is important to maintain the levels of strength we currently have to lessen the likelihood of getting injured. Building strength with heavy kettlebells can slow down the natural age-related deterioration of muscle since it requires training the body to continue overcoming difficult stimuli.
Kettlebells are usually synonymous with improving conditioning and converting existing strength to power, but with the right approach can become a foundational tool with a pleasant twist to your current fitness routine.
Benefits of Heavy Kettlebell Workouts
Heavy kettlebell workouts can help develop functional strength, which is the ability to control a heavy weight while coordinating the body through compound movements.
Building bigger muscles can slow the onset of senescence, the natural age-related deterioration of muscle. Strength training with heavy kettlebells can be a form of fitness pension, allowing individuals to preserve their strength into old age.
Heavy kettlebell workouts can boost testosterone levels, which can drive muscle growth and increase strength. Kettlebell strength training can trigger a cascade of physiological adaptations, including augmented strength, neural adaptations, improved exercise performance, and skill acquisition.
Choosing the Right Heavy Kettlebell
When choosing a heavy kettlebell, consider the weight range that suits your fitness level and goals. Heavy kettlebells usually come in weights ranging from 54lbs to 106lbs but some brands can go over this threshold. It’s essential to select a kettlebell that allows you to maintain proper form and technique. Consider investing in a variety of kettlebells with different weights to progress your workouts.
What Brand To Choose From?
The brand you choose to buy your heavy kettlebell from is the first question you should ask yourself. Although kettlebells are inherently similar, each brand provides their own unique twist to stand out from their competition. Some brands are rubber coated, some are adjustable, and some are filled with sand.
Luckily when it comes to choosing a brand with heavy kettlebells, there are plenty of options to choose from on the market. Important questions to ask yourself include:
Does this kettlebell match the aesthetic of my home gym setup?
Will this kettlebell rust faster than other competing brands?
Do I want color coding for easy identification?
Does this brand take up a lot of room? (Remember, these kettlebells will be heavier and wider than their smaller counterparts)
The Design And Finish
One of the most important aspects of picking a kettlebell, especially of the heavier variety, is making sure the finish fits your preference. Heavy kettlebells are expensive and a life long investment that could potentially turn into an eye sore if you choose the wrong finish, so it is important to dial in on the most commonly used finishes for an idea of what you might want.
Flat Bottom Finish: Achieved through precise balancing with machines utilizing gravity die casting, a method of allowing hot metal to naturally form to the mold of the kettlebell and use gravity to even itself out, resulting in a flat bottom surface. This allows the kettlebell to stand upright without the risk of falling over.
Powder Coat Finish: The most common and well known finish for most kettlebells. Powder coat kettlebells provide a smooth surface and can lessen the potential of skin irritation for the hands.
E-Coat Finish: Another type of finish which provides a smooth surface are kettlebells. E-Coat kettlebells have anti corrosion properties that are great for gym users who expose themselves to the elements.
Vinyl-Coated Finish: Vinyl provides a soft and grippy surface that is easy on your floor if you do not lift in an area with appropriate padding. It should be noted that the vinyl can tear over time, therefore, this may not be the best choice for a long term investment.
Enamel Coated Finish: An enamel coated kettlebell does not have any welding marks or etched in grooves, providing one of the the smoothest finish you can get on the market without compromising grip in a kettlebell
Handle Diameter
This can be a huge learning curve for trainees who are not used to picking up very heavy objects with a wider girth handle. The average handle diameter for light to moderate kettlebells are between 33mm – 35mm and usually encompasses weights ranging between 35lbs – 52lbs. After 52lbs you start to get handle diameters that surpass 35mm, and become thicker and heavier to hold.
When performing heavy kettlebell workouts, you do not want your grip to slip from the handles which can promote poor form and increase unnecessary strain on your arms and low back.
Unless you are using chalk to compensate until your hands become accustomed to the weight, choose an entry level kettlebell that you can effectively train with before investing in a heavier kettle bell.
Weight Training Experience
Level of experience will determine how fast a trainee adapts to heavier weights. For a novice lifter with less than a years worth of training, it would be advisable to start with a lighter weight kettle bell, preferably between 25lbs and 35lbs. Progress appropriately as the lighter kettle bell becomes easy to lift.
As an intermediate or experienced gym goer, there is a better probability of knowing which kettle bell to choose based on current level of strength. It is important to remember not to underestimate the weight distribution of kettlebells compared to conventional equipment, such as a dumbbells or barbells.
Mastering Kettlebell Movements
Mastering kettlebell movements requires practice, patience, and dedication. Start with light kettle bells relative to your fitness level, and progress to heavier kettlebells as you build strength and confidence.
Focus on proper form and technique, and avoid sacrificing form for heavier weights. Practice kettlebell movements with one or two kettlebells to develop functional strength and coordination.
Effective Exercise Selection for Heavy Kettlebells
When using heavy kettlebells, choose movements similar to the foundational barbell and dumbbell movements seen in basic workout routines.
Choose exercises that target multiple muscle groups at once, such as squats, deadlifts, and farmers carries.
Incorporate exercises that work the posterior chain, such as front squats and kettlebell rows.
Select exercises that challenge your core and conditioning, such as kettlebell marches and floor presses.
Consider incorporating long cycle exercises to improve endurance and strength simultaneously, such as kettlebell swings.
Sample Heavy Kettlebell Workouts
Below you will find three basic kettlebell workout routines that you can try depending on your fitness level. The focus was to highlight beneficial movements that can be done without too much complexity.
Steps To Creating A Heavy Kettlebell Workout Routine
Warm up
Warming up is the first step to an effective routine. This warm up can be done up to 30 minutes in advance before even setting foot in in the gym. Remember that a 5-10 minute warm up will benefit the body greatly. Consider pre-exhausting targeted muscle groups to help with mind muscle connection leading to improved workouts
Main Work
This is where the bread and butter of time will be spent. Aim for at least 45 minutes of training that will properly stimulate desired growth response, whether it be strength, hypertrophy, or power.
When training heavy aim to keep the reps low and the intensity higher than usual. Consider creating a routine that includes a mix of both heavy kettlebell workouts and lighter kettlebell workouts.
Cooling Down
Hop on a bike, take a walk, or hit the stair master to get good blood circulation going for around 5 minutes. Cool downs are great for improving muscle soreness on the following days after a workout.
Progressing Training
Make sure to include rest days and active recovery days in the routine. This will help mitigate Delayed On Set Muscle Soreness otherwise known as DOMS, which can slow down your progression due to over training. By continuously challenging muscles with increased resistance and repetitions over time, strength will build appropriately.
More Heavy Kettlebells Brand Recommendation’s
Incase you are in need of a kettlebell, below are a few more kettlebells brands that the team at ImbuedStrength have tested.
YES4ALL
Yes4All offers a great weight listing from 9lbs – 88lbs. Rated high on amazon as a top seller, this kettlebell is a great option for all lifters alike
Signature Fitness Kettlebell
The Signature Fitness Kettlebell offers weight ratings up to 100lbs, making it a very good choice for those looking to really amp up their training regimen.
Iron Bull Kettlebell
Iron Bull Strength is one of the top leaders in the fitness space for the quality and care they take when making their equipment. Their kettlebell is a testament to these claims, going as heavy as 88lbs, you’re getting quality and the look.
Tips for Maximizing Your Kettlebell Workout
Always warm up before starting a kettlebell workout and cool down afterwards to prevent injury. Focus on proper form and technique, and practice kettlebell movements regularly to build muscle memory. Start with light kettlebells and gradually increase the weight.
Common Mistakes to Avoid in Kettlebell Workouts
Sacrificing Form: Sacrificing form for heavier weights will neglect your gains and slow down your progress.
Infrequent Training: Not practicing kettlebell movements regularly can lead to plateaus and decreased progress. Aim to workout with kettlebells at least 2x per week, with a routine that includes 2-3 exercises per muscle group, and gradually increase the intensity and volume as you build strength
Not Challenging The Core: Not incorporating exercises that challenge the core will hurt you down the line when it really matters. You might be able to lift weight without properly bracing the core, but as time goes on the demands of lifting will require every body part to work in unison…including the core.
Getting the Most Out of Your Heavy Kettlebell
To get the most out of your heavy kettlebell, focus on proper form and technique, and practice kettlebell movements regularly. Consider working with a qualified trainer or coach to help you maximize your kettlebell workout. Do not be afraid to experiment with different exercises and routines to find what works best for you. Always warm up before starting your kettlebell workout, and cool down afterwards to prevent injury.
References
Spiering, Barry A., et al. “Maximizing Strength: The Stimuli and Mediators of Strength Gains and Their Application to Training and Rehabilitation.” The Journal of Strength & Conditioning Research, 9 May 2022, p. 10.1519/JSC.0000000000004390, journals.lww.com/nsca-jscr/Fulltext/9900/Maximizing_Strength__The_Stimuli_and_Mediators_of.153.aspx, https://doi.org/10.1519/JSC.0000000000004390.
