The kettlebell as a new tool has some interesting effects.
Using it for a brief workout daily since it’s arrival two and a half weeks back I’ve had an almost unbroken feeling of muscular activation, which I define as a light and good type of soreness which makes you stronger, somewhere in my upper/mid back near the lats, as well as a similar feeling in my biceps.
The tendon of which went from some job related tightness to indestructible in this time.
The one arm kettlebell clean is the bicep armor builder.
It may have put on a tad of size, but I did not take any measurements.
The upper/mid back however – it feels like explosive growth.
Visually I am more muscular in appearance around the whole shoulder girdle, front, back, both sides.
32kgs, light, as a kettlebell is worth more than it’s 70lbs in function.
The front squat, bell held one side at the rack was my nemesis. I can now do handfuls of reps without losing the rack.
EVERYTHING with the kettlebell is an upper and mid back builder, while too the implement demands much use of the hips and thighs
“You can’t gym bro out with a kettlebell. It’s a ruggedness builder.” – Me
The fact everything turns into complexes is a huge plus. Every quick session turns into the cardiovascular equivalent of a brief sprint session.
This is great in winter time. No dealing with 300yd shuddles, as standing stationary you’ll be huffing and puffing having moved the bell every which a way.
Both home based and travelable, a kettlebell is useable everywhere – this leads to frequent mini sessions, so you’re giving your body that anaerobic warrior stimuli alongside muscular pumps most often three times a day.
That’s good for you!
A kettlebell, properly heavy (I started with a 32kg bell and will purchase a 100lber and 124lber as soon as available) is going to be a warrior’s physique builder.
Using the thing right you’ll have to get strong and in shape.
All that Pavel Tsatsouline writing about the “what the hell” effect, saying soviet soldiers who only did kettlebells got just as good PT scores (pullups at bw+10kg, broad jump, mile run, pushups – something like that battery) as the soldiers who had to do specific event PT, but with the plus of also getting powerlifting type, pure strength, stronger…
Start using a kettlebell, well enough weighted, with purpose – you’ll know the truth of the above right quick.
I don’t think I can rightly suggest a man ever start below a 53lb/24kg bell for this.
He’s have to be rather weak I should say (nothing wrong with that, we all start somewhere).
I stayed with a 32kg, and had bottoms up pressed a 70lber on multiple occasions over the years.
The day it arrived I got a bottoms up press.
You have to realize one kettlebell isn’t really a heavy thing for the main three strength moves of ; press, clean, snatch.
With the set implement you’re quickly going to gravitate to complexes, density training, high reps, and what have you.
Whatever bell you start with, you get good at that as you await the arrival of the heavier bells when you realize “I’m gonna be one f*&#@%$ strong individual when I do this one bell, clean, front squat, snatch, press complex , with a 124lb kettlebell”.
I have no matched pair, thus far using a slight mismatch of 32kg kettlebell and 75lb dumbbell, as the pair for two arm bell pressing, and see saw presses.
My future bell purchases are aimed the one bell and mismatch route.
I’m okay with using two different implements for this work. It’s another ruggedness builder, then the next set I’ll switch which bell is on which side evening it up.
I don’t see the point in going and buying a pair of 53s, lighter than my one bell starting point, matching the 32kg, then getting into heavier.
I’ll get a 100lb kb, a 124lb kb, and just clean, press, front squat the mismatch pairs, as well as do heavy one bell work, which I feel is the most valuable.
Get a HEAVY kettlebell, use only one bell, but do every movement with it!
That’s my kettlebell advice to you,
-J
Persistence & Tenacity