KBOMG Kettlebell Blog ( Tap word to search)

Especially when I post about tossing around heavyweight, such as this 56kg 123lb kettlebell seen above.

Am I being contradictory?  

I think not. 

I'm here to be a coach and a leader and to recommend to YOU what I feel is the best advice I can share.  Because YOU and I are quite possibly very different. 

My goal since first touching a kettlebell in 2009  has always been to exemplify great overall form. I didn't "coach" my clients with kettlebells until I learned from a  high-level kettlebell coach. 

That coach was Ken Blackburn of the IKFF.

So here, I will write down some reasons why I  don't think you NEED a super heavy kettlebell, possibly in the range above 48kg to 100kg or if you have less muscle,  etc . , a much lower degree.  

Let's get it on.

Let's face it. 

Kettlebells are a sub-maximal weight,, resistance tool. 

It takes a lot of skill and practice to get good.  You have to admit that a weight that changes position on your arm as you do specific exercises takes a bit longer to perfect, even at beginner weight. This is one reason why I think people riding the ego train have a hard time getting into using kettlebells. 

Without good form, you will get beat the F up. You'll get beat up even more without good form and riding the Ego Train.  Finally, you quit and  say, "Kettlebells are dumb; I'm sticking with actual weights "    I've  heard that countless times)

Skill Takes time to develop as your brain learns to correct your movements to increase efficiency. Some are faster physical learners than others. Some of u  overthink movement, while some don't think about it at all.....

Why is it lower weight/ Higher SKILL?  

Think of a 100 kg deadlift, then compare it to what it takes to swing a 100 kg kettlebell. Because come on, you're gonna swing it, not deadlift it amirite?t  or AM I RIGHT ??  See later paragraph on EXERCISE ABILITY/ SELECTION.

The Deadlift is a weight being pulled off the floor  221 lbs of force will move a 220 lb barbell off the floor. The 220lb Kettlebell is the same weight, yet it is accelerated from behind your hips, ending out in front of you.  It takes a higher force to do that; if it didn't, the swing would look like a deadlift. But, of course, there's math here, and I'm not a mechanical engineer or physicist, so I'm just gonna move on. IT'S JUST DIFFERENT, OK?  

Your brain has to react to changing weight forces during the swing, often due to angles and gravity, etc., and that's costly for your nervous system. So there's a LOT GOING ON. 

For example, take a very strong powerlifter who has never touched a kettlebell. Watch these lifters' first kettlebell swings with 48kg and up (That's what they grabbed first because... see EGO LIFTING /FOMO  section below LOL). That 106 lb baby rattle almost took them to the ground a few times, huh? If not, it definitely made them wobbly when swinging.  

Like a very, very heavy deadlift, heavy kettlebell use is skill-based.

Better skill and form will allow heavier weights to be used, but that will NOT come as fast as you think. The people you see firsthand that make heavyweight look the same as they do with much lighter weight have trained for YEARS. They have trained with weights for years, but chances are also they have years of experience with KETTLEBELLS for years.  

You probably don't have that skill level yet. 

And that's ok as neither did they when they started. 

(Sorry, powerlifters, I love you, but I had to use that ego weight example)

With super heavy kettlebell training, your ability to do certain things quickly diminishes. Most people will only be able to do a few things with monster bells. Deadlift, Swings, two-handed clean, goblet squat, possibly single-arm Jerk, or a show-off TGU? 

How many upper body reps can be done? 

How many people do you know that are doing multi rep presses of 150 lb kettlebells?   I want to see what World's Strongest Man Brian Shaw can do with them. I've seen him lift super heavy FATBELLS, but that's still different. I don t know thoroughly bout you but at a certain weight, for all of us, the kettlebell applies an insane amount of pressure the the radius/ ulna of the lower arm and that becomes a limiting factor. I have not seen a person do a 100kg TGU with a KB,  but it has been done with a barbell.   

The kettlebell's shape allows A LOT of ROM compared to other tools...

UNTIL IT DOESN'T.

Every day or so, I get asked, "What kettlebell next? " or  I've lifted for 3 months... should I jump from 16kg to 24 or 32kg?".  

SMH. The answer to that second question I give is either A. HARD NO or B. FUCK NO. 

Don't believe me?

Just go to Reddit kettlebell groups. 20 people a day ask that question to 400 others who give 173 different answers in 7 various forums. Plus or minus 15%, I'm serious. 

Kettlebells can get expensive. That's why they're absolutely worth every dollar in my mind, but for a complete progressive program at some point, you will need multiple.

Jumping from 16 to 24kg is a 50% increase in weight. This high skill won't be excellent if you can only press that 16 a few times over the head. It's better to jump up in small increments such as 2kg now that they are usually available in many areas and countries. 

When I started, there were no such small increments.  See later (STANDARDS). I love the unilateral benefits of kettlebells but highly recommend getting a matching bell to create a pair as you get stronger. Consider 16kg and add another 16 g. This will open up many possibilities of exercises, and since your lower body tends to get stronger faster than the upper, the 16s are still press able but add much more challenge to the lower body. 

Deadlifts and swings can now be 32kg, etc. You can press 32kg total overhead while maintaining 16kg PER ARM. Your legs and torso, otherwise known as your support base, will get stronger. I understand the want for possibly a 24kg for the legs, but even after a few weeks, you'll outgrow this and look for a 32kg for the lower body. This may not be useful for your upper body as it is limited by your press, snatch, or shoulder strength. 

On the other hand, an adjustable competition bell is an excellent place to begin with, 1 or even a pair. These usually go from 8kg to 32kg in 2kg increments.   

One adjustable Kettlebell Kings Kettlebell costs $310 with free shipping. See more in Price below

Prices of large kettlebells can be astronomical due to the shipping price on top of the bell's cost.   

If you are looking for a 56kg kettlebell, it could be cheaper to purchase 2x 28g, an excellent kettlebell weight to shoot for, even for more muscular people. To get around this, sometimes it is possible to pick up the bell yourself if you are close to the retail r. Some retailers offer free shipping, but some super heavy bells are very costly. 

A 150 lb kettlebell from ROGUE FITNESS is $240. 

Shipped to me 2 hours away is $230 plus tax. So this 150 lb kettlebell ends up being $500.     

What other kettlebells could you get for that price?  

A quick checkout search on their site shows me that TWO 106 lb kettlebells totaling 212 lbs cost less money at $490 shipped to my door, and as stated above, it opens up SO MUCH MORE THINGS TO DO. 

It's also rare to see a powerful person even handling 2x 106 KB simultaneously. 

Up to 32kg adjustable kettlebells I mentioned above are $310 each. So, 2 bells with pair combinations from 8kg to 32kg will give you a vast assortment of weight and opportunities for less than  $620 with free shipping. 

That ends up being  $120 more than that 150 lb single bell. 

Just throwing some options out there.

Before you go shooting for those crazy weights, consider your personal strength to weight ratio. I know many people who are as strong if not stronger than me when using 60lb kettlebells compared to the 106 that I am just because of our weight and muscle mass. A 150 lb person snatching a 32kg kettlebell is similar to me snatching near 56kg. I've seen many more 150 lbers snatch 70 lbs for high reps than 240lbers snatching 123lbs for high reps..... 

We may be lifting big kettlebells but were also much bigger people than the norm. (see RhinoStrength paragraph below)

The takeaway, compare yourself to yourself, not others. More on this later

Similar to above, the strength to weight ratio, ladies tend to have less upper body strength on average.  

I feel that being incredible, intelligent, and the tougher of the species due to being able to withstand childbirth makes up for that. Hope this isn't poorly taken.  

Some ladies can do things with kettlebells. Not many men can. Ahem, Kim Fox.. ahem.  

They're generally more focused and take more time to develop skills than men. 

Key word Generally.  Let's hear it for the badasses.

Try walking with a 56 kg bell.

Ok, try walking with a 60kg bell. 

Damn it, fine,  a 100 kg bell! 

Single-arm (unilateral) farmers' walks are incredibly more demanding than 28g to 52 kg in each arm. Especially if you have to carry that thing up or downstairs. It's gonna sit in the same corner until you're ready to play with it. 

You're not taking it to the beach; it's gonna be like some disturbing CSI or true crime show, chained to the corner of your dirty garage. Never mind the chains, no one gonna be able to take it.  

On top of that, your UPS driver may just hold you hostage for making them deliver it.  Once again, with the CSI or Criminal Intent connection.  

(C.S.I. KETTLEBELL EDITION?) 

I mean, come on, injuries can happen at any time.  

We are pushing ourselves to change physically. Over time a tweak is gonna happen, but with intelligent training, recovery, and progressive variables, kettlebells are very safe. 

But, for a person snatching 106 lb and wanting to try a 150. you realize that's nearly a 50% increase in weight PER ATTEMPT on one arm!.  

You don't say, "well, I can snatch 200lbs on a bar; let's jump to 300!!."  Incremental change is the best. Once again, why giant bells are really only gonna be suitable for deadlifts,  swings, and a few other things? That's it, for even the strongest people. 

Kettlebell handles were meant for 1 hand. 

I cant even fit both hands in my 56kg for swings.

My pal Kelly Starrett of The Ready State told me once I swing with "pinkies out, "...

I'm fancy like that. He knows it.  

Once again, kettlebells were meant for one hand per bell. (insert joke about the American Swing here.....  

Double swings with 2x48 is a 96kg load. Also, one you can clean, jerk, press, etc., and your shoulders can handle. Anything more significant gets really tough to clean for even larger strong people. 

Kettlebells are best suited for higher reps and strength endurance. 

If that's your goal, there's a time to switch to barbell work for SUPER heavy loads. 

Let's stay safe and train for longevity. 

Know when and which tool to use at what time.

IN short, F these. 

Talk to a proper coach, not one who is not dogmatic and believes the same thing just because it was written in a popular book about kettlebells. 

A coach who can fit or recommend weights to YOUR ABILITY LEVEL. Those books are popular because they hit the masses, not because they are focused on YOU.   It is ABSOLUTELY always better to increase slowly with weight as it's best to improve your tendon/ ligament structure compared to just muscle strength/ mass.

Tendonitis isn't fun.

Once again, we're all different, and without ego, in the way, you'll go far. 

Even with kettlebell sport competitions, the best athletes take a long time to ramp up their volume and not develop overuse injuries. They also take time for tissue recovery and rest. They use lighter weight often, as they LIFT often. You will get good at things if you do them OFTEN.  

Getting injured doesn't allow you to train.

This is terrible for your mind and body. EGO LIFTING and "FEAR OF MISSING OUT" are harmful to get caught in. 

Trying to catch up with the latest trend of kettlebell "challenges" or whatever the flavor of the day is,  is bad for people who "had to try this movement after my workout." 

The possibility of injury is high here. It can also be bad for Trainers and or "influencers" looking to "stay relevant" and "in the feed."  

I notice that some of these top noticed or "followed"  trainers never change! They're constantly doing something different to be seen, and there is a minimal progression for strength or endurance in their workouts. 

Just flashy stuff for the gram that looks fun and can be challenging but really doesn't accomplish much except being active. 

Being active is always great, but most of these trainers started out in top shape or at a high activity level. So comparing yourselves to them or what they can do, sometimes myself included, can be silly or dangerous. 

Keeping focused on yourself and being mindful of your training is something you won't miss out on. 

When talking about heavy kettlebells, there is one name that is just a freak of nature.

Steven K- AKA RhinoStrength on IG

Let's just leave it at that. We're not Rhino; let's just stand back and watch. 

As mentioned above, I just want to dazzle him with my end range strength and mobility and not get caught up in FOMO B.S. 

I know my limits, and I'm ok with that. :)    

He's also my pal and a beautiful jerk. So my ego isn't hurt by not being able to do what he can. 

If you want to get a 100kg kettlebell for something, by all means, do it!  

Just work your way up to it progressively and don't use it just because,  "Well, he/she can do it at the gym or wherever the heck they are in the kettlebell world of the internet."

I just wanted to give you some ideas and personal thoughts about using a super heavy kettlebell. 

I want you to train for longevity and get BETTER than me, as that's my goal as a coach.

Much love, and enjoy lifting both heavy AND light!

Here are some companies that sell  heavy kettlebells and all other sizes. www.kbmuscle.com/shop-1

Grab some of my KBOMG Programs  to help you build muscle and strength if you want a great heavy kettlebell workout.

Kettlebell Only Muscle Gain Vol1 - 8 weeks plus 8 weeks unilateral strength

KBOMG Vol 2. The Leg Crusher -8 weeks

STKB KB ONLY COMPLEXES  6 weeks of Conditioning and Strength Endurance

STKB FUNDAMENTALS  - Great beginner program

STKB INTRO to KETTLEBELL SPORT 5 weeks

"NEW YOU" 4.5 month KB ONLY BUNDLE 

Hope you enjoyed this read. 

Joe Daniels - STKB CLUB EST.2009

www.instagram.com/swingthiskettlebell

www.youtube.com/swingthis1