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Can Kettlebells Replace Barbells

Not having a lot of time at the moment (family, job, ...), I bought a nice set of kettle bells and I try to do most of my workouts at home. But how cankettlebells compete to a loaded 300 pound barbell dead lift?

author
Daniel Brown
• Thursday, 29 October, 2020
• 10 min read
dumbbells substitute kettlebells
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Level 9 Valued Member Elite Certified Instructor scene, welcome Kettlebellscan bring you power, resiliency, movement quality, skill, and strength.

Hypertrophy can come from volume work with kettle bells, but SAS isn't a hypertrophy program. scene In my opinion, kettlebellscan ’t compete with barbells if your goal is pure strength.

So I like the idea of focusing on kettle bells but also keeping your barbell lifts 1-2x per week. They do offer a lot in terms of being portable, and how they can really train strength, power, endurance, and symmetry better than probably any other single implement.

It will take some time of learning technique and getting better at the movements before your strength improves a lot. And FYI, my dead lift maintains around 380 lbs (previous PR of 405) at a body weight of 175 without training it much (instead training kettle bell swings, snatches, and front squats), but if I want it to increase it, I definitely need to dead lift.

SAS will def make you strong, as long as you have not reached “Sinister”. In my experience, kettle bells maintain your barbell strength to a great extent.

dumbbell dumbbells substitute kettlebells decline
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In terms of upper body strength, kettle bells will deliver great results. This is not a huge weight but still nice (at least for me) and I normally train KB's (and/or By) only. Jim Candles has quite a few programs that you do 2x/week.

Then you could throw in your kettle bell strength days on Tues & Thurs. Figure out a program you can commit to for at least a few weeks before you start making big changes.

As long as you continue to add weight over time to your big barbell lifts you are making progress. 5/3/1 is an excellent choice, because it is easy to integrate Kettle bells as assistance work.

I just transitioned my students from a year of basically 5/3/1 to a kettle bell heavy program with some barbell to keep things interesting. So after the TSC this year, I decided to change up our traditionally very heavy barbell focus and go all in with kettle bells, risking a revolt.

A few folks miss their barbells, but most find this program really fun and easy to fit into their schedule. I do the barbell and kettle bell on the same day just because different people are 2-, 3-, 4-, or 5- day a week folks and if I alternate, I risk people missing important stuff (the 5-day a week folks know to scale down because of the high volume they do).

lats kettlebell substitute dumbbells rows
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Most people (including me) just start to work out because it sounds fun and fancy. Then, there are 3 more barbell exercises left I normally do: the bench press, the squat and the power clean.

low reps, heavy sets The bench press is also a movement I love to do. low reps, heavy sets The power clean competes very much with the swing in my opinion.

I intend to do the power clean on weeks I have a lot of “gym time” and I will do it for ethnic purposes with low reps, but heavy. All now gym days will be used for classic SAS and maybe for some snatches and push ups in addition.

But how cankettlebells compete to a loaded 300 pound barbell dead lift? They can 't. Someone somewhere once called kettle bells “resistance cardio” and while this doesn't cover everything, I accept it as a way of seeing them.

In any case, you need cardio and mobility, and I'm no expert, but I don't think very heavy weights are good for these. I could be wrong, but I think this is as violent a movement as you can manage with any kind of weight.

pushup replace
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With dumbbells or kettle bells you can do all sorts of asymmetrical load work like Turkish Setups, presses, snatches. When I swing the kettle bell 100 times in sets of 10, I feel like I'm playing a sport HARD.

Lifting my 300lbs barbell is not like a sport — it's like heavy physical labor. The swings make my heart rate go up very high very fast.

Resting between sets is mainly to let my heart get back down to a reasonable rate. I have found for judo that I did require more strength, and so I have added in body weight chin ups and dips (and dead lifts with 300lbs).

The kettle bells give me awesome cardio, better than average strength, and athletic-level balance and mobility. I have had my fair share of wrist issues, to the point were even push ups hurt.

I also believe keeping my wrist in the locked position strengthened it, which I believe contributed to the state there in now which is completely fine. The swings are a ballistic that will make you stronger, more conditioned and grove the hinge pattern.

kettlebell barbell barbells kettlebells vs strength muscle power fitness put squats composition jump vertical body study rdellatraining training transcendent personal
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Dead lifts is a grind that will make you heck stronger and also groves the hinge. I have had my fair share of wrist issues, to the point were even push ups hurt.

I also believe keeping my wrist in the locked position strengthened it, which I believe contributed to the state there in now which is completely fine. I will also say Swings/snatches can 't replace a dead lift but in the same vain a dead lift can 't replace a swing. The swings are a ballistic that will make you stronger, more conditioned and grove the hinge pattern.

Dead lifts is a grind that will make you heck stronger and also groves the hinge. Also, hanging from a chin up bar (which they had) is strong, shaking your arms in the air is fast, and doing as many chin ups as possible as quickly as possible is violent. Thus, dead lifts are strong, jumping forward is fast, and swinging kettle bells is violent, in the same series of hip-hinging moves.

Someone can start into SAS and leave enough days a week for dead lifts — same for body weight (As I'm doing). Just a couple of additional thoughts — one of the reasons that KB's generate results above their pay grade is because of the loading through the swing movements, so while swinging a 32 kg KB is never going to replicate a 300lbs dead lift, the force generated is actually significantly more than 'just' a 32 kg KB.

My personal opinion — as Sushi says real strength is slow, grinding out 1RM is not a hugely dynamic exercise, and unless you replicate that movement in real world application you are unlikely to be able to apply that level of force to the task at hand. I would probably push KB's more to the strength end of the spectrum but then I am doing heavy presses, it's the flexibility that many of us appreciate about them.

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I learned about this site researching a workout for a client looking for functional fitness goals. In the last few months my workout has been KB, resistance band, and body weight!

I have lost maybe 15 lbs in bench press, about 50 in squats, and maybe 50 in DL. I learned about this site researching a workout for a client looking for functional fitness goals.

In the last few months my workout has been KB, resistance band, and body weight! I have lost maybe 15 lbs in bench press, about 50 in squats, and maybe 50 in DL.

I can dead lift him and throw him like a piece of firewood, yet he tends to beat me at judo, especially on the ground, which is ridiculous. I started to get (back) into body weight training, and I am doing considerably better at judo in every respect.

A change in physical training is of course not going close the gap in skill between me and an Olympian, but it does narrow it. Why do you think that kettle bells are more functional than barbells ? But I can 't help feeling they are not a true substitute for traditional lifting, and I will continue to lose strength/muscle mass until I get back on the barbells and dumbbells.

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That said, no reason you can ’t maintain a decent level of strength(or increase strength if you are in the beginner stage), maintain/increase muscle mass, and improve muscular endurance with non-barbell training methodologies, e.g. kettle bells, dumbbells, and by training. But I can 't help feeling they are not a true substitute for traditional lifting, and I will continue to lose strength/muscle mass until I get back on the barbells and dumbbells.

And no, of course kettle bells cannot replace barbells and dumbbells in terms of developing strength. Even Pavel stated that the best exercise for developing upper body strength and hypertrophy was the Bench Press.

Kettle bells, especially when combined with Calisthenics, at least allows one to keep some muscle mass and strength. And Kettle bell Swings are a lot of fun; I'm going to keep them as a part of my training even after the gyms reopen next week.

You will however be breaking down slightly different ones, and using different technique, so it doesn't transfer 1:1 once you get back in the gym. If you're a powerlifter, or you prefer to stay on your old routine, go on Craigslist and buy some cheap gear.

A lot of people bought stuff in the early stages of the pandemic, and now that they're back in the gym, they are selling it again. If you're a powerlifter, or you prefer to stay on your old routine, go on Craigslist and buy some cheap gear.

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A lot of people bought stuff in the early stages of the pandemic, and now that they're back in the gym, they are selling it again. Demand for home weight training equipment has surged, and the price point has increased — both among retailers and among local sellers.

There is a lower limit on the number of people in the building. There's a good possibility this isn't temporary, and people's gym-going habits have changed for the long term.

And no, of course kettle bells cannot replace barbells and dumbbells in terms of developing strength. Even Pavel stated that the best exercise for developing upper body strength and hypertrophy was the Bench Press.

Kettle bells, especially when combined with Calisthenics, at least allows one to keep some muscle mass and strength. And Kettle bell Swings are a lot of fun; I'm going to keep them as a part of my training even after the gyms reopen next week.

I'm inclined to agree: Kettle bells can 't replace standard free weights. I'm inclined to agree: Kettle bells can 't replace standard free weights.

dumbbell complexes barbell shredded kettlebell walsh lifeblog chris november posted
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I would think someone who is proficient with weighted push-ups, one-arm push-ups, handstand push-ups, etc can maintain a pretty strong bench. One of the few lifts you maintain intermediate levels of strength by simply doing increasingly difficult by variations at high volume.

I think Was forgot to include “take a bunch of steroids and pretend like you're actually that strong without modern science making you a lab rat”. Dude shoved drugs in his ass until he got jacked.

I think Was forgot to include “take a bunch of steroids and pretend like you're actually that strong without modern science making you a lab rat”. Does it hurt your feelings that I was still stronger than you as a natty at a lighter body weight before I hit the jet fuel?

Does it hurt your feelings that I was still stronger than you as a natty at a lighter body weight before I hit the jet fuel? I don't understand how someone who has used prior is trying to claim the moral high ground.

I don't understand how someone who has used prior is trying to claim the moral high ground. Because he doesn’t use now and only ever used it to protect your freedom, you terrible unpatriotic fuck.

(Source: www.walmart.com)

And no, of course kettle bells cannot replace barbells and dumbbells in terms of developing strength. Even Pavel stated that the best exercise for developing upper body strength and hypertrophy was the Bench Press.

Kettle bells, especially when combined with Calisthenics, at least allows one to keep some muscle mass and strength. And Kettle bell Swings are a lot of fun; I'm going to keep them as a part of my training even after the gyms reopen next week.

You have to be pretty jacked in order to press a 100lb kettle bell overhead, there’s no way around that. Add in dips, push ups, and chins, and you’ve got a pretty complete upper body program.

For lower body, swings and lunges with varying styles of holding the bells should produce similar hypertrophy as what the average gym goer achieves in their squat and dead lift (assuming like a BWx1.5 for squats and BWx2 for dead lift). You have to be pretty jacked in order to press a 100lb kettle bell overhead, there’s no way around that.

Add in dips, push ups, and chins, and you’ve got a pretty complete upper body program. For lower body, swings and lunges with varying styles of holding the bells should produce similar hypertrophy as what the average gym goer achieves in their squat and dead lift (assuming like a BWx1.5 for squats and BWx2 for dead lift).

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Kettle bells and calisthenics won't develop the same level of maximal strength as barbells.

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Sources
1 www.strongfirst.com - https://www.strongfirst.com/community/threads/transition-from-barbells-to-kettlebells.11790/
2 forums.sherdog.com - https://forums.sherdog.com/threads/can-kettlebells-really-replace-traditional-weight-training.4129569/