The Top 5 Reasons You Should Use Kettlebells For Building Bad-ass Power
The Top 5 Reasons You Should Use Kettlebells For Building Bad-ass Power
By Tyler Bramlett Creator Of The Warrior Workout System
Tyler Bramlett – GarageWarrior.com
Building massive strength and power are among the top goals of all athletes. After all, who doesn’t want a body that can generate endless amounts of explosive power on demand, right?
So what is the best way to go about safely building power in your workouts?
In this short article I am going to show you my favorite power building exercises as well as the top 5 reasons you should be training with kettlebells if you want to build a strong and powerful body that looks great and performs even better!
Let’s get started…
REASON #1 – Kettlebells Are Easy To Learn
I’ve been teaching kettlebells now for just shy of a decade and there’s one thing I know to be absolutely true. Teaching someone to safely use kettlebells is way easier than almost any other training tool.
Probably 9 times out of 10 I can get someone to swing a kettlebell correctly within minutes and with only a handful of simple coaching cues. Try doing that with a barbell clean or even a power clean and watch as you or your clients struggle to get it right.
Don’t get me wrong I love the O-lifts, however I rarely meet coaches who are truly qualified to teach these lifts and I even more rarely meet someone who has the requisite mobility to do the O-lifts safely.
Kettlebells eliminate these learning curves by making explosive style lifting easier to learn and easier to coach.
REASON #2 – Kettlebells Build Explosiveness In All Planes Of Movement
Unlike many bilateral movements done with barbells, explosive kettlebell movements such as one arm snatches and high pulls build explosive strength and power in all planes of movement.
You not only need strength of hip extension, but by doing these exercises unilaterally (with one arm) you demand more core strength to resist rotation and leaning.
It is this unilateral power which athletes and those looking to really boost performance need. Take a moment to think about many different sports being played… They involve running, throwing, catching jumping etc. Each of these movement patterns rely’s on unilateral power rather then bilateral power.
Mastering some of the basic kettlebell moves will aid you in boosting your unilateral power and resilience which will in turn make you a better athlete!
REASON #3 – Kettlebells Are “Different” Than Dumbbells And Barbells
Regardless of whether you are a coach, athlete or simply just a fitness enthusiast, you’ve no doubt seen or herd someone talk about how they were afraid or intimidated to use heavy weights in their workouts.
Being that I am the head coach of a large training program in the bay area I had to quickly figure out how to remove this “social conditioning” from peoples minds when they entered my training program.
The #1 technique I learned was most effective was by using kettlebell training as the root of my programming rather then dumbbells or barbells. Partly because they were “new” and thus attractive to new customers.
But even more importantly I could look someone in the eyes who was perhaps intimidated by using a 10lb dumbbell and tell them that kettlebells are totally different. Immediately these people picked up the kettlebell and had a different relationship then the one they had with other free weights.
BOOM!! Problem solved… They were now on an effective training program using weights and explosive exercises and I didn’t have to hear them bitch about using too heavy of dumbbells anymore. Now all I had to do was remind them that this is how you use kettlebells.
REASON #4 – Forge An Iron Core
By now you should have gotten wind that the “core” as they like to call it these days is responsible for stability of the spine. One of the major elements that high level trainers across the world are now focusing on is anti-rotation of the core.
This means rather then using your core to move an object you instead train the core to resist movement. This is extremely important in athletics and daily life as your ability to keep your midsection stable when getting jolted by the opposing team or bad misfortune in your daily life is critical for keeping your spine safe.
So what does this have to do with kettlebells?
Well, one of the coolest components of kettlebell training is their ability to be tossed from hand to hand. This act of kettlebell juggling is perhaps the best way to condition your core to resist rotation and lateral movement and to build massive amounts of power coupled with unpredictability.
A good friend and master kettlebell juggler, Logan Christopher attributes his great midsection strength and 500+lb deadlift (at 6’2” 180ish) to kettlebell juggling. It is truly a lost art that will help you to forge an iron core!
REASON #5 – You Can Safely Do High Power Moves For Reps
Although some training communities are doing high rep Olympic lifting, I strongly urge you to think twice before hitting a puke worthy set of 20+ barbell snatches. The bottom line is that the O-lifts are complex and when you add speed to complexity more things can go wrong fast. So what are you to do?
Kettlebell style lifts like snatches, push presses and jerks are much safer for reps and easier to learn and teach then their O-lifting counterparts. Why should you care? You should care because the development of strength or power endurance (i.e. repeating a strength move for reps is one of the best ways to boost not only power, but also to boost mental toughness, cardiovascular capacity and muscle gain.
Ok, so kettlebells are obviously a good choice when looking for the right tools for developing power safely. So, what now? What should I do and what exercises should I start with?
Which Kettlebell Lifts Should I perform to Build Power?
Stick to the basics… Do exercises like swings, snatches and if your up for it give a little kettlebell juggling a shot. Do these exercises for 10-30 reps and focus on the development of movement mastery or the ability to make the hard look easy. Over time, your skills will grow and you will develop unparalleled explosive power that will leave you with a body that looks great and performs even better.
Tyler Bramlett is a REAL Functional Training Expert located in Santa Cruz CA. He is the creator of the Warrior Workout System, a system of movement progression based training that you can follow to accelerate your performance and results.
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- Explosive Kettlebell Training – Power Training for Athletes
- Metabolic Core Training Exercise – Great for Conditioning and Power
- Essential Lower Body Training for All Athletes
- Grip Training Using Kettlebells
- Fast Conditioning with Kettlebells and Chains
This entry was posted on Tuesday, April 30th, 2013 at 5:06 am and is filed under athletic strength training lift odd objects, how to develop power, how to develop strength, how to improve fitness and conditioning, strength training to improve athletic performance. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
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