Kettlebell For Hypertrophy

Bob Roberts
• Tuesday, 29 December, 2020
• 8 min read

Yes it’s possible, but you have to change the way most people work with them, you have to follow the same program as bodybuilders do, heavy and slow reps paired with a strict diet. The staple of bodybuilding exercises are front squats, shoulder presses, chest presses, rows, carries, isometrics, and curls.

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(Source: www.cavemantraining.com)


Ivan trains for high reps and endurance, one does not get YouTube from that. The angles you can chest press in with kettle bells is far superior to the barbell.

On the topic of grip, the next in line are the wrists, weak wrists mean injury and inability to lift heavy, the kettle bell is great to work on the wrist due to the different weight distribution compared to the dumbbell, I’m thinking overhead tricep extensions, pull-overs etc. In the end, use what works best for you, use what you prefer to use, but don’t say you can’t do hypertrophy training with kettle bells.

Side note: I’m not saying that kettle bells are all you need, just like a bodybuilder doesn’t just use the barbell, so include pull-ups and other exercises. Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more.

In addition, it’s an effective way to train for improving movement patterns and ensuring equal weight distribution during certain exercises. As a result, it allows you to do things you couldn’t (more efficiently) with either of the aforementioned fitness tools.

If you can’t maintain proper form or perform more than 8 reps, the weight is probably too heavy for you at this point in your training. The most important thing is that you learn the exercise first and the weight will naturally follow.

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(Source: ergogenichealth.com)

It works the entire posterior chain (backside of the body) and core muscles too. Kettle bell SwingSomething important to know about this movement is that the hips should be responsible for the arm action.

Keep your feet slightly wider than hip-width and bend your knees a quarter of the way. Tighten your core, keep your shoulders down, straighten your back, then hinge forward at the hips without bending your knees further.

With your torso parallel to the floor, flex your lats and lock in your rear Delta. Swing the kettle bell back between your legs then thrust your hips forward into the standing position which should move your arms upward in front of you.

The kettle bell dead lift is another excellent posterior chain exercise that works the upper legs, back, core, and even biceps. Stand close to the kettle bell, keep your back straight and core tight.

Hinge forward at the hips and bend your knees then grab the kettle bell with both hands. Flex your lats, retract your shoulder blades and drive the weight up through your heels and mid foot.

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(Source: www.youtube.com)

The goblet squat is a great kettle bell exercise for working your quads, hamstrings, and glutes. But it also works your core and forces you into thoracic extension which is ideal for good lifting posture.

Kettle bell Goblet SquatThoracic outlet syndrome is when the space between the collarbone and the first rib is compressed. As a result, the weights smacks into the forearm muscles (not good), not to mention placing a lot of stress on the wrists.

So, the key to doing this exercise safely is to keep the kettle bell close to your body, while using a grip that’ll allow the weight to move around the handle as opposed to flipping over it. The right way to do this is to rotate the wrist during the concentric (positive) portion of the exercise.

Lastly, you don’t want to keep your wrists completely straight or flexed, but in slight extension for better control. To do it: Grip the kettle bell so that the handle is at a more diagonal angle in your palm rather than straight across (e.g. the handle should start high near the thumb and angle down to the bottom of the wrist directly under the pinky finger).

Thrust upward and pull the kettle bell up the center of your body as if you were zipping up your jacket then rotate your wrist so your palm is facing away from you. The push press is a simple movement that works the shoulders and traps plus it also involves assistance from the triceps.

kettlebell cardio
(Source: www.pinterest.com)

But the little ‘push’ from the legs helps to get heavier poundage overhead and it’s also useful when fatigued. So for this variation, you’re going to combine the two previous movements to make for one fluid motion.

It’s a great exercise for developing overhead strength, power, and shoulder stability. With your back straight and core tight, bend your knees a quarter of the way down to allow the kettle bell to lower while hinging at the hips.

To do it: Get into a push-up position and grip the kettle bell handles so your hands are about shoulder-width apart and on either side of your lower chest. The kettle bell windmill is a great core and hip flexibility exercise and it may also benefit the spine.

Maintain a neutral spine and bend your torso in the same direction as your feet while looking at the kettle bell. Push upward through your heels and mid foot while squeezing your glutes as you return to the starting position.

Repeat on the other side after you’ve completed the desired number of reps. It’s a rather simple movement that involves picking up the weight, keeping everything tight with shoulders back, and walking for distance without breaking form.

kettlebells hypertrophy barbell angles superior chest far press than
(Source: www.cavemantraining.com)

It’s a very functional movement that can improve stability, shoulder health, coordination, and overall full-body awareness, as you have to hold a kettle bell overhead while going from a lying to a standing position. Here’s a great video demonstration… A lot of exercises focus on anterior and posterior stability/strength.

However, if we’re to prevent energy leaks and maximize overall physical performance, then we need to do exercises that focus on lateral function. So since we’re talking about kettle bell exercises, what better time to offer this is as a great variation.

Bend your hips and knees until you can grab the kettle bell while keeping your back flat. Drive upward through your heels and mid foot then thrust your hips forward as the kettle bell reaches mid-thigh.

Make sure your torso and shoulders are level and resist the kettle bell pulling you to one side. If you’re using enough resistance while continually progressing in weight or reps then you’ll build muscle.

We recommend keeping the weight in the 10-20 rep range for muscle building. There are several very effective kettle bell exercises that will help to build muscle and strength.

kettlebell muscle building exercises caveman kettlebells strength hypertrophy cavemantraining mass
(Source: www.cavemantraining.com)

Kettle bells are better suited for individuals who have a decent amount of training experience unless doing very basic movements. So if your goal is maximum muscle growth and strength, then you’ll need to focus more on dumbbell and barbell training.

Although, kettle bell training can produce muscle and strength gains with an effective routine. Some are easier while others are more challenging but just start slow, learn the techniques, and you’ll have an arsenal of kettle bell exercises that you can pull from at any time.

In fact, I believe that due to the offset center of mass it has a slight advantage over the dumbbell or barbell with some exercises. I say belief, as I only have personal proof up to a certain stage, i.e. not the ultimate stage of competing in bodybuilding or performing amazing feats and displaying incredible strength.

Let’s isolate and make the gluteus Maximus and hamstrings the main targets for this example. A common heavyweight the kettle bell comes in is 48 kg, there are heavier weights, but usually, it’s up to 48 kg/105lb that’s a bit easier to get your hands on.

The conventional dead lift is the main exercise which quickly can become a good reason to look at the barbell if one does not want to deal with the complexities of the kettle bell that could potentially create better results in the long run. The kettle bell requires an understanding of how to move and overcome what could be seen as beneficial difficulties.

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(Source: fitnessvolt.com)

A dumbbells’ center of mass is in your hand and makes it much easier to maneuver, whereas the center of mass for a kettle bell is away from the hand and requires different grips and rotations, some muscles we want to work for those big guns are also responsible for forearm supination (rotation), hence, additional benefit. There are exercises where you get more resistance from the KB like the standing bent biceps curl.

I’ve always been a fan of incorporating wide grip pull-ups in my training to work the lats but will also use the following kettle bell exercises: Throughout regular kettle bell training your lats will get a workout if you know how to connect with them and use them, but the above exercises, in particular, require good lat activation, however, they’re never the prime mover in the exercise, hence, pull-ups.

This will be a very small percentage, but it can certainly happen to where the athlete will need to move over to the barbell. My point being, kettle bells can create serious result when you’re after strength or hypertrophy, there is no doubt in my mind, it just comes down to, are you after something easy or something more complex and potentially better results in the long run.

You’ll also see the standing bent biceps curl which I like very much due to the additional range of motion you get. In this video, I demonstrate some kettle bell exercises for the biceps that I’ve created over time.

A great video to watch from another source about kettle bells and hypertrophy Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more.

kettlebell kettlebells cavemantraining hypertrophy wod caveman workouts routines
(Source: www.cavemantraining.com)

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1 www.gearpatrol.com - https://www.gearpatrol.com/fitness/a710658/kettlebell-shortage-solutions/
2 www.phillyvoice.com - https://www.phillyvoice.com/dumbbell-kettlebell-alternatives-at-home-workouts-covid-19/
3 musclerig.com - https://musclerig.com/kettlebell-alternatives
4 www.yahoo.com - https://www.yahoo.com/lifestyle/upgrade-home-workout-grip-turns-100000245.html
5 issuu.com - https://issuu.com/physioactive1/docs/substitute_your_gym_equipments_at_home