Bulk up with kettlebells for REAL strength

[Mythbastards]

I think unsuccessful bodybuilders start training only power ;)

[loxspliff1]

To address a couple of comments below, kettlebells provide a balanced workload for the body as you are using the whole body. One reason it is harder, is that you are working hard cardio and strength together, as well as working your grip. Your strength is only as good as your ability to use it, and if you gas out in 10 seconds, that isn't very good. also, kb's GREATLY increase the balance muscles in your shoulders and arms which really helps increase your size and strength.

[tattoodfreeek]

Shit! Don't think I can do it that fast!!!!

[3lm3rfudd]

One thing needs to be cleared up, bodybuilders are using kettlebells too. Go check out how Jay Cutler finished getting ready for his last competitions. The key with any proper workout routine is variety, without changing it up you'll quickly hit a plateau. Kettlebells are great for building functional core strength while challenging your cardio and the variety keeps challenging your muscles.

[StephenAnthonyMusic]

The only point to using KBs is if you only have 15-30 minutes to train and you need the greatest balance of strength/toning/cardio/explosi­ve/etc.. training all at once. More of a "catch all" really if you have zero time or money. JACK OF ALL TRADES MASTER OF NONE.... Useful in some cases though.

[bunksbunks]

KBs are the best if you master the basics. Buy Enter the Kettlebell DVD / book. Best $20 I've EVER spent.

[Rigotto90]

Hi Ivan i'm looking into getting a kettlebell, can only afford one for myself with black friday and Christmas coming up so I need to order the right weight. I shoulder press around 135 for 5 reps and 1 hand snatch 90lbs for about 2 reps what weight of kettlebell do you think i should get for building strength (more strength than conditioning I mean) without putting on the puffy bodybuilder muscle?

[IvanDrago187]

@Rigotto90 A 53 lbs KB will do you nicely. :-)

[Rigotto90]

@IvanDrago187 Thanks a ton man

[suedeal1]

Why not do both ?

[kettlebellstrength]

Mike Mahler's videos are top notch, one of the best trainers out there!

[ffryan]

I've been lifting traditional weights and kettlebells for years. In North America kettlebells are new so a lot of people get on board with them, and bash everything else. Though kettlebells serve a very valuable purpose for training and tying in a lot of muscle groups, I do wonder one thing.... what purpose does this serve? What will kettlebell lifters be able to do that barbell and dumbbell lifters won't? Unless you're a competitive athlete, the answer is "nothing".

[IvanDrago187]

@ffryan You don't have to be a competitive athlete to benefit from KBs. You'll jump higher, run faster, have more endurance, be more injury resistant... physically you'll just be a much better human all around. Feeling very physically fit is a great feeling... and KB's do it best. Plus KBs are the best bang for your buck dollar and time wise. A 20 minute KB workout will work every muscle group in your body and work your cardio at the same time.

[ffryan]

@IvanDrago187 Most people workout to look good. Weights accomplish this better thab KB's.

If you want a cardio workout (exercise your heart or burn fat) then you need to keep your heart rate at a certain level. Traditional cardio accomplishes this better.

Most people who exercise work in offices; how is jumping higher, running faster, etc beneficial to their daily lives?

Like I said, for most people KB's do nothing that traditonal weights don't.

[Driimweever]

I started KBs about 2 weeks ago. I'm 42 and 35 pounds overweight. I hate treadmill or jogging. Too tedious. I lift weights a lot. Here is what I love about KB's

1) I enjoy it much more than treadmill. Therefore, I do it a lot, after just 2 weeks, I feel way better

2) KB's are more akin to running fast than jogging. Far more intense. Hard to do for a long time at first, but you improve fast

3) For muscular endurance, core body way better than wt lifting.

4) You can do both. No need to choose.

[SFO14]

@ffryan a lot of people who work in offices are also weekend warriors who like to participate in sporting activities so greater speed, explosiveness and all around strength would be beneficial...also you can keep your heart at a constant elevated heartrate through weight training, in fact weight training is a better way to burn fat than jogging. Finally, KB's are weights, therefore they can help you look good. One summer all I did was train w/ a weighted vest, looked/felt better than ever.

[JohnLeeMD]

@IvanDrago187 A lot of it is still hype though. No doubt that working out with KBs is effective. But KB enthusiasts try and make it seem like some revolutionary training thing. When it's just another thing. You'll get bored of it just like you will regular weights, or P90 whatever, or any other method of exercise. It's not the be all end all that KB users will have you believe.

[IvanDrago187]

@JohnLeeMD I've trained with a lot of tools and many different training methodologies, from bodybuilding, to powerlifting, to gymnastics and bodyweight conditioning. While KB's certainly can't replace everything, they are by far the most balanced and efficient tool I have ever come across. Combined with the proper training protocols, nothing beats the KB for functional performance. It's truly not "just another thing" to be lumped in with p90x. It's old, but revolutionary to the West.

[jdkit]

@JohnLeeMD . weightlifting will prob build muscle faster, KB will increase core strenght and burn more fat. Its a more rounded workout, example - the snatch lift uses over 300 muscles. i have a friend who has lost 10 pounds since starting KB yet he`s increased his bench-press in weightlifting by 15 pounds. I do martial arts and KB is a big part of our training. since iv started it iv got a hell of a lot fitter and more defined then compared to almost 2 years of solely weights. try it.

[jdkit]

intresting vid, but im pretty sure your knees should never go past your feet as it puts too much stress on them. im sure your doing this longer them myself but its something to look out for.

[brainstew232]

@JohnLeeMD I don't know man... I hated working out until I got into kettlebells... If it weren't for them, I'd probably still be out of shape and lethargic because I just couldn't stand going to the gym... Sure, KBs won't be some peoples cup of tea, but as far as I'm concerned, they're the greatest thing ever... Every time I move to a heavier bell, it's just as fun as when I started for the first time... Most every other form of exercise just puts me to sleep... well, besides judo, haha

[ihatelols]

@IvanDrago187

Thats right >!!!!

KB makes you strong and you can take more punches and everything ;)

Been training for 6 months now ;)

[loxspliff1]

@IvanDrago187 To address a couple of comments below, kettlebells provide a balanced workload for the body as you are using the whole body. One reason it is harder, is that you are working hard cardio and strength together, as well as working your grip. Your strength is only as good as your ability to use it, and if you gas out in 10 seconds, that isn't very good. also, kb's GREATLY increase the balance muscles in your shoulders and arms which really helps increase your size and strength.

[daniel213141]

@ffryan The trajectory of a KB is different, but different means different in exercise physiology, not necessarily superior. One weighted implement is the same as the next; for general health and fitness, a 20 pound bag of sand is just as effective as a barbell or a KB for that matter. I personally like the variety, which is an important component of training.

[loxspliff1]

@ffryan To address a couple of comments below, kettlebells provide a balanced workload for the body as you are using the whole body. One reason it is harder, is that you are working hard cardio and strength together, as well as working your grip. Your strength is only as good as your ability to use it, and if you gas out in 10 seconds, that isn't very good. also, kb's GREATLY increase the balance muscles in your shoulders and arms which really helps increase your size and strength.

[ffryan]

@loxspliff1 No arguments about what you're stating. My point earlier was to address those with tunnel vision who believe the only way you can accomplish those goals are with kettlebells. If size and strength are a person's goals then kettlebells play only a very small part of accomplishing that.

[loxspliff1]

@ffryan I agree, you cant meet all your athletic goals with any one device, for strength, heavy lifts with bars are key, you also need muscle endurance & respiratory cardio, which kb's are amazing for, speed you must do plyometrics, you need everything to be a complete athlete. think of it as legs on a chair, left leg strength and power, right leg speed and agility, back leg technique and xperience, and the last leg is cardio~endurance,take one of the legs away and how well does the chair stand?

[DieFatorLiveThin]

I think kettlebells are coming back into style now. What pisses me off is that all the big box fitness outlets charge outrageous prices for KB's. Often 4x per lb. than plates. Thank god for internet shopping.

[kettlebellstrength]

Nice vid, Mike Mahler is a great trainer and kettlebells, dependign on your goals, are great training tools.

Yes there are better means for gaining mass and power like powerlifting training with barbells, but kettlebells are great for athletic functional strength.

That is training your core and entire body for realistic movement.

Peace.

Now stop arguing and go train.

[malqaab]

I've training since I was 16 and have tried many different types of workouts most of them have merit, I currently have a routine that incorporates Body building, Olympic and Kettle bell type training, and I can honestly say I've never been in better shape,

[AmusingYeti]

Lol i love body builder and iron meat heads. They dismiss kettlebells because theyve never used them before. If they did they would be in the corner going fetal. Stick to your isolations and leave the functional strength training to the real men.

[mbeuthe1]

It is tru alot of bodybuilders are not as functionally strong as they look alot of it comes from the fact that they pay more attention to smaller muscles like biceps and triceps as oppose to there hips core and overall explosive strength. Many also have upper bodies twice the size of their lower bodies which disrupts balance and fuctional strength

[enigmon]

Why ar eyou arguing? I am Russian and we've used Kettlebells since we were little kids. Even now, I train at a myau thai gym that's run mainly by latinos and the ONLY weights we have are Kettlebells, NOTHING else. But that's our thing, because we want core strength. If you want looks, you can get that with Kettlebells also, but to define every muscle you would probably be better off bodybuilding. Either way, there is no point arguing. Try both, then make an informed decision.

[h4x0lZzz]

@enigmon This is everything that needs to be said. Thank you :)

[v1ntyred]

kettlebells are full body strength and cardio training at the same time. a set of 24kg and a 32kg will last u a long time theres always way to make them seem heavyer. plus u can learn to juggle .

[needabloodyname]

Everybody knows that kettlebells are for fags too scared to push some real iron

[swolefella316]

I don't think olympic lifts are overkill, although they are hard to teach and should be used cautiously for that reason. I agree with you on the injuries because of ignorance. Machines aren't great at all for gaining strength. Never even mentioned them in the first place, but I guess they would be included in a "typical" bber routine.

@Crowefit, I think using more weight will help improve your joint strength and muscle strength so whether its a kettle bell won't matter. I

[swolefella316]

I don't think olympic lifts are overkill, although they are hard to teach and should be used cautiously for that reason. I agree with you on the injuries because of ignorance. Machines aren't great at all for gaining strength. Never even mentioned them in the first place, but I guess they would be included in a "typical" bber routine.

@Crowefit, I think using more weight will help improve your joint strength and muscle strength so whether its a kettle bell won't matter. I

[Crowefit]

I wouldn't say he is smack talking other training variations. He is saying as far as overall muscle and joint strength, a strictly "body builders approach" isn't as good as using kettlebells. That said, your muscles won't become as huge or swollen just using kettlebells. He said if that is all you care about, go for it and use the more typical body builders approach to lifting. If you want muscle size as well as strength, try a balanced approach between the two types of lifting.

[swolefella316]

LOL at calling bodybuilder muscle non functional. I admit some bodybuilders are so bulky that they can't wipe their own butts, but these guys are FREAKIN strong and you should recognize that.

And no, kettlebells don't give you all the same things as olympic lifting does. You can't go as heavy on kettle bells. You also have to have a specific kettlebell for different weights where with a barbell, you just change the weight on the bar.

Stop smack talking other variations of exercise.

[IvanDrago187]

@swolefella316 BB muscle, is very unbalanced when you apply it in the real world. If an athlete used mainly bodybuilding type programs for their strength training, they will invariably develop some sort of serious tissue damage practicing their sport, usually a tendon or muscle tear, nor would they get the p4p strength needed in most sports. It doesn't work in real life. Also you can go pretty damn heavy with KB's, much more than most athletes would have a need to. Olympic lifts are overkill.

[IvanDrago187]

@swolefella316 Just to clarify a bit, let me give you an example. Take the leg extension machine which many BB's out there love. You can gain great size using it, but you're teaching your CNS a pattern of firing that is unnatural and dangerous. In real life, your muscles would never fire like that. Even when throwing a kick all that power is coming from your hips and core, not from extending your leg. Many BB programs create dangerous imbalances like this and wind up injuring people.

[IvanDrago187]

@swolefella316 That's my main gripe with bodybuilding... the fact that because BB has gotten so popular within the past few decades, its blurred the line between real strength training for application in the real world, and just trying to get your swole on. Don't get me wrong if you wanna get huge just to be huge more power to you. But I hate the fact that so many athletes and coaches out there wind up causing needless injuries because of ignorance surrounding BB training routines. Take care.

[str94100]

@swolefella316 body building isnt functional. and 2/3 of that muscle weight the pros are toting is unusable. and no an olympic or powerlifter is not anywhere near a bodybuilder

[ShotokanKarateRules]

I train mainly in olympic weightlifting, so, snatch and clean and jerk. Would kettlebells be beneficial for me in helping me increase my snatch weight and clean and jerk weight? I do other excercises too, like front and back squats etc.

[IvanDrago187]

Yes kettlebells can be very, very helpful and cost effective. Depending on how much you can lift would determine the weight of kettlebells you want.

[ShotokanKarateRules]

Thanks. I'm 15 and female, and my clean and jerk is at 45kg and my snatch is about 35kg. I bought a 10kg kettlebell and it feels about right, maybe a little heavy. Any advice on how often to practise with them? Thanks again. :)

[IvanDrago187]

Well it really depends on your other training volume as well. You can practice with them everyday, if you treat it as just practice a skill, and not a workout. However if you are going to be pushing yourself each workout, I'd say about 2 or 3 times a week max.

[ShotokanKarateRules]

Thanks again. :)

[freeloaderxxx1]

@ShotokanKarateRules thats a heavy snatch

[ShotokanKarateRules]

@freeloaderxxx1

Thanks. :)

[wiggywil]

LAMO...that's not what freeloader meant..as evidenced by the three X's in his name!!

[ShotokanKarateRules]

@wiggywil

Oh, I know what he meant all right... O_o

[rmsolympic1]

How can I start with kettlebells using dvd's and/or instructional guides-without an instructor, which I currently cannot afford?

[rclaypool]

Google for one, then I went the "Steve Cotter" route and bought his encyclopedia of kb training, 9hrs of showing how to do various kb lifts on dvd. I also bought Keith Weber's extreme kb cardio workout (absolutely killer!) and Cotters Extreme Kettlebell workout....after that it's just practice, practice, practice....One word of advice, don't go to heavy to fast.

[rclaypool]

Ok here we go, Traditional weightlifter for years and made some great gains and then I discovered kettlebells. I started using them exclusively! At my jobs annual fitness test recert for our dept emergrency response team, (pushups, situps, benchpress, pullups, dips for max reps, 1.5mile run) I smoked them all, including all the "traditional" bodybuilder types with their gigantic muscles. I'm 40, strength endurance from kbs was the key. They peter'd out, i kept going! KB's are the real deal.

[gtrgy888]

what size of kbells were you training with?

[rclaypool]

all sorts, strength days 53-70lb kbs, endurance days, 35lb kbs....

[39935]

does it give the same effect as a power clean?

[XN1ghtwalk3rX]

try doing a full kettlebell circuit. Great cardio and you can hit pretty much every major muscle group by changing up the exercises.

Search up the Kettlebell Meltdown 300 Workout. That circuit is pretty tough although the guy in the vid doesn't do a real burpee. Try and do that workout in under 11 minutes. I did it today in 18 minutes doing real burpees not like the guy in the vid.

[Mbsmoothie]

these exercises are great... yes they are dynamic but thats wht training like this is about. rather than conventional workouts where you are stationary alot of the times these are applicable movements. and when working out like this more secondary muscles are hit then any body building exercise.

[thoomoo]

There seems to be alot of momentum involved-so how does that build strength?

[cheaptrades]

youre working out the entire body rather than isolating muscles. I've just started but theres more technique to it than meets the eye

[h4ppydriver]

real strength?

Phyisical strenght is the combination of several factors and the most important is the psychological.

The others are just physical and chemicals.

So (imo) a bodybuilder in SAME fat/muscle relation, weigh, height, hours after last training session/slept hours, cardiovascular condition, ... blah blah hasnt any adventage or disadventage over a kettlebells ballerina.

MOTIVATION is gonna make the diference, not the way you train your body :D

[askeytheman]

Google is your friend.

Fast twitch and slow twitch muscle fibres.

[h4ppydriver]

o well ill add "same kind of fibre" to my comment just fopr u :)

Training is nothing, WILL is ALL.

Your determination lives in your head, not in your fibers ;)

Btw, fast fibre cyclist here, see?

[FitnessClowns]

sure looks SOOOO Bulky. did he just start kettlebell training?

[sunny123able1]

this is all bullshit, dumbells are the best for bulking

[nikonxxx]

but the shit worked not bad for strength development

[Primetome]

Took the words!!!

[Bigturns33]

kettles will bulk you and give you functional power strength.

[Primetome]

For sure

[Amitboy1980]

u got kettlebells?

[sunny123able1]

yeh i pissed away £200 on them

[Bigturns33]

if you use them then you didnt piss away anything ;)

[snapassss]

im sure kettlebells are wonderful tools, but im sorry, you cant fucking make them look hardcore, you just cant.

[toobakedtooplay]

fedor can

[MysticGentlemanPRD]

I think the seesaw kettlebell press look very hardcore, and by god it feels hardcore!

[Serpent257]

The clean and jerks work the whole shoulder, Great workout. However, just slinging up the kettle ball with your back and momentum does little. You'd be better off and safer doing lumbar extensions and front delt lifts.

[jesseholmz]

what's amazing about this video is that it was not sped up at all

[etacovda]

you lost me with the very...very bad music

[docsrocks]

Just did this for the first time and the back of my forearms are red. Soon to be black and blue. I have to be doing something wrong.....

[JOHNOOH]

naw man kettlebells batter the forearms but the smaller ones i find are worse due to a smaller impact zone. is it the cleans and snatches whacking u? if it is when u bring the bell up and start to swing it over literaly just punch under the bell to flip it over. i know it sounds like itl make things worse but it controls the flip of the wight rather than letting it drop onto your arm. practise a bit with a few techniques and let me know how u get on!

[docsrocks]

Today was my third time doing it and it has gotten better. The jerks are the ones I think will inevitably be a problem with them. I'll probably have to get the bone calloused up over time, since I love that lift. The cleans aren't nearly as bad as day 1. It definately takes practice. Especially since I'm trying to learn solely with youtube vids.

[Primetome]

I really dont like kettlebells. They smash your forearm to pieces and all that jerking on the shoulders and lower back has got to be bad. All the Mr Os dont bother with them. Weights with proper training is fine ensure you do all your compound movement like squats, deads, barbell bench, and bent over rows, Youll look good as well as have functional strenth.

[docsrocks]

I finally got my technique down to not smashing the forearms. Jerking? Not if you do them correctly. Anyhow, why would many MrO's use them? They are for athleticism and strength, not bulk. They also solve a lot of problems created by the basic weight movements like bench (which I can no longer do) and bent over rows (which I would never recommend anyone do). Olympic lifters are the most similar lifters to kettlbells. All of whom are infinately better athletes than most bodybuilders.

[Primetome]

Im just going of the vid and most of the kettle bell vids on here. All that centrifical force on the arm pulling on the shoulder looks harsh, And if thier not for bulk then why is the video titled so???? Ive just seen better results from weights.

[kinetsudragon]

The MR. O's might not bother with them, but they sure as hell bother with shooting a dozen or more different illegal substances into their bodies to help with that bulk huh?

[Primetome]

Be a bit boring if these kettlbell guys walked out on stage I would imagine, And if its legalities about "substances" well that all depends on the country your in huh?

[ColdSpring1984]

And something else : What is that hardcore punk music is it in? Sounds like Madball or Cro-Mags..

[ColdSpring1984]

I like Mike's DVDs, I have all of them. I have done body building execrises for years, and that was useless in real life and in the pit, I was muscle-bound and slow, but kettlebells are completely different. When you train with these cannon ball like stuff, you will get REAL FUNCTIONAL MUSCLE STRENGTH, not that you only can showing in the beach.. I gonna pass the RKC exarm in this year....

[DarkMaxi77]

come on man....you doing the same moves ...show something else......

[justus005]

Whats the KG on those? You have some awesome form by the way. good stuff man.

[fcolbert666]

why are you on the beach, dont you have a home?

[EvolutionIXRR]

kettlebell improves agility, endurance, strength and power. It gives different workouts than regular weights from dumbell or barbell. Kettlebell delivers an all around fitness.

[Sillanpaa]

that shit is sick. a lot of the athletes at my college use KBs and now i see why

[dragonboy34]

none of 'em at my college do...i wish i had a pair of those.

[buceta]

spartan hauhauahauahauahaua

[Findexer99]

kg?

[mahler25]

thanks for putting my DVD up and no the bells and 70s and I helped build the RKC program from 2002 to 2006 and then went on off on my own as being there was holding me back

[PacificFlows]

Are those 106 pounders?!

If they are, you should be RKC certified.

[klined]

that's mike mahler, senior rkc

[PacificFlows]

WAR MAHLER!

[natedogstyles]

wow, that is like, really fast!

[IvanDrago187]

For more info on where to find kettlebells and instructional DVD's click the "About This video" on the upper right of your screen.