I think part of the issue is that Dr. Israetel is hyper-focused on hypertrophy from a bodybuilding perspective, and he tends to be very dismissive of anything that isn't optimal for that specific application. He has a ton of great information in that space, but if you're not a bodybuilder, it won't necessarily apply to your needs.
I think if you’re going to spend time working out you might as well work on getting stronger in the most efficient way. I wasted time for years with kettlebells and now training with traditional weights and barbells I can actually see noticeable size and strength gains almost every workout in less time per week than my kettlebell workouts. Kettlebells are good for cardio and limbering up the body but if you want to get strong and develop better bone density as you age there is nothing like weight lifting if done correctly.
@@jaredharrison1446 Or. Or, you could use all of the tools for the different benefits they provide. Donnie Thompson is one of the strongest powerlifters ever and has used kettlebells as parts of his training for decades now. I'm 47 and have used kettlebells along with barbells for years, and just recently I managed a 250lb log clean and press. I've also done a 512lb farmer's carry for 50ft, 405 squat, 315 bench, and 225 strict overhead press, and in no way do I feel like I've been "wasting time" with the kettlebell work I do on a regular basis. On the contrary, it's all complimentary.
@@Voidrunner01 it depends on the excercise you are doing. Swings are basically useless for hypertrophy or power development in other than very specific sports applications, like tossing things. Lifts can be better done with barbells and dumbells. Especially barbells. Where kettlebells help is training stabilizing muscles, and a huge part of rehab exercises. Not directly related to hypertrophy or power, but enabling you to get better results from “real exercises” where a weak stabilizing muscle is causing you to fail. So while yes kettlebells can help, they should be used as ancillary stabilizing exercises, like the McGill Big 3, and not the central focus of training for power. Although it IS possible to gain power from kettlebells, you can do other exercises with other methods to improve faster.
He also trains and studies for sports specific applications. So you are half right. Two handed deadlifts with kettlebells, though, as Mike said, are pointless for a fit male. I do SLOW deep RDLs with 100 lb Dumbells (each hand). I could do a dozens of RDLs with a 100 lbs kettle bell dual handed and not be close to failure. I have not trained as long or as hard as Marky Mark. He is not gaining ANYTHING except a good stretch from a kettlebell like was shown. For stability, kettlebells are unmatched (other than earthquake bars). For power, no. Barbells and dumbells are superior.
After lifting seriously for 10 years . I’m getting back into training again. I’m almost 49. I have a different mindset than when I was in my 20s . I could care less about how much I can lift once or bodybuilding. I’m looking for health and keeping the muscle and strength I have now . Kettle bells make sense . It total body and every day strength. There’s no need for spotters or lots of equipment.
Dr. Mike is right that if your goal is hypertrophy and you need to choose between different deadlift variants to target your hamstrings, ideally you choose a variant that allows you to reach muscular failure within a 10-20 rep range. However, you don’t only just use one exercise. And as Gregory pointed out, there are different applications of the kettlebell deadlift as well. Personally, I‘d rather use a deficit barbell stifflegged deadlift to increase range of motion, but I‘m a huge fan of the single arm deadlift and also the one-legged deadlift as they both achieve different things in unilateral loading. The single arm / hand to hand deadlift is great for crossbody stabilisation which has nice carry over into the real wold. And the single leg deadlift is great for stability and for me it targets the glutes really well whereas a regular barbell deadlift doesn’t really isolate them and rumanian or stifflegged deadlifts isolate the hamstrings (unless you do Dr.Mike‘s special glute focused version). Taken together, in my training I use both barbells and kettlebells. Here is my current training plan: Tuesday: Clean and Press, Banded-Pull-ups, Russian KBS, Single KB Front Rack Squat, DB Flies, DB Reverse Flies Thursday: Deficit Push-ups, DB bent over row, Double KB Front Squat, Hand to Hand Swings, DB Side lat raises, Facepulls Saturday: Dips, Pull-ups, Lat Pull-downs, DB Incline Bench Press, DB Incline Bench Rows, BB Front Squats, Rumanian Deadlifts, Hammer Curls, Overhead Triceps Cable Extensions I feel this allows me to train during the week in under an hour at home and on the weekends within 1.5 hours in the gym to achieve good hypertrophy outcomes while keeping functional fitness.
I'm 66 and after 50 years of hypertrophy training my shoulders/back/hips were wrecked, so I started boxing/interval training a couple of years ago and began using kettlebells a few weeks ago. Your videos are great and have really helped me change my focus from reps/increased resistance to technique and fluidity. Thanks!
There is a very important consideration in building muscle and body health, the neurological conditioning (this involves a deep muscle brain connection via the pathways of the nervous system). It is actually more important than anything else, even load. The kettlebell is a prime tool for activating that neurological response. How many times does a person lift 315 pounds in daily life? Most people the answer is never, and to maintain that level of strength requires a lot of resources (food, stress) that may actually decrease longevity. Again, not to discount the various ways to train but it is important to consider the cost of applying the stress to the system. If you never need to deadlift 315, I would prefer to train in a more useful range, giving me the most useful benefit with the LEAST amount of stress to the system (joints, ligaments and nervous system) Performance and longevity are actually inversely related, most people do not believe this. The goal is to find that nice balance, kettlebells are perfect for this because they also prevent you from using to much load... Different way of thinking about things.
That logic just isn't sound. Feeling your glutes doesn't mean the exercise is working. While the gluteus maximus is certainly involved in the exercise and likely experiencing some stress, you almost certainly aren't going to feel it with a movement like a kettlebell deadlift. Smaller gluteal muscles lie deep to the maximus that are much easier to stress and feel due to their smaller size. This is important. If you train based on feeling rather than performing a variety of different exercises, you won't be training the muscle group as a whole but instead a singular muscle. That's how you injure yourself.
I just started kettlebell training, and it’s exhausting. A 15 minute workout will do it! I transitioned from traditional weight training because i want my joints to be healthier in the long run, and im only 28.
Yeah, I am now 38 and was into powerlifting for a long time until I destroyed my wrists and elbows at 35 and stopped lifting and gained weight and lost strength. I picked up kettlebells and no joint pain but still have strength gains. It's not the same but it feels good to be in shape.
You're story is similar to mine. My shoulders we getting wrecked, and my brother introduced to kettlebells. I haven't looked back. I still do some barbell training but not nearly as much as I used to. @@Christ_is_King1646
after years of using KBs and prior years using barbells and dumbbells I know which I want to use mostly (KBs) because it just feels more natural and relatable to situations outside of the gym. Love the flow too
Again, Gregory engaging in respectful and informative discussions. I enjoy learning from you and Dr. Mike and was wondering when you would engage on Dr. Mike's dismissal of the KB. Well done.
I do a 22 minute full body KB routine, as part of my regular exercise routine, along with a full body calisthenics routine and a martial arts leg mobility routine. I perform 11 different single arm KB exercises, for a total of 22 exercises, each lasting 40 seconds, with a 20 second rest. Sort of a double Tabata, if you will. The focus for me is on the ballistic component, which to me is the point of KB training, as opposed to weight lifting. Also, the part that makes it an exercise routine, rather than training for sport, is the time under load while focused on volume, ie intent and intensity. I'm not worried about efficiency, I want to fatigue myself for the purpose of stamina conditioning. My KB routine is effectively like full body interval running (as opposed to sprinting or just jogging).
Picking up 24kg from the floor is a functional strength in my life. 😉 If the strength/exercise benefits already make it useful and on top of that the mastering of the right form to perform the move alone makes it worth doing it. It may not build muscle but it definitely builds useful functional strength.
After starting body building style workouts a year ago, I've added kettlebell, sandbag, rings to make, I guess you'd call it, a functional style workout that is getting me in the best shape of my life. I never wanted to get a whole lot of muscle mass to carry around or be functionally useless in real life. Guess I fell in love with some kind of hybridized cross fitness kind of thing where cardio, strength and endurance come into play. It has made my every day living so much better....have more energy, strength, endurance, than ever, and I don't get tired during the day anymore.... Diet changes did help a lot too. Got rid of Creatine and most protein shakes, and just eat a well balanced diet and seems to be what I've been looking for all along. :)
I've watched a lot of Dr. Israetel's videos and learned a lot from him. I've recently learned a lot from Lebe Stark. Both use a science and fact-based approach to strength training and conditioning. I try to learn what I can from teachers that use a sound methodology. A barbell or a kettlebell is a tool. I keep both in my toolbox depending on the job. Thank you Lebe for making such great videos and having such a positive attitude!
that guys thinks he is smarter, and knows more than everyone else because he has a degree. i was out of shape most of my adult life, and kettlebells got me in better shape than i had ever been in.
That’s just novice gains, you reach a weight limit and can’t progress so after you initial adaptation you can’t overload it. I’m not hating on lbs, I use them, but they are trainable for yrs and yrs like deadlifts. Essentially you got the novice gains
Another nuance is that you don't have to just do a traditional deadlift. A b-stance deadlift with two 40kg KBs will substantially increase the load on the glutes on the front leg. It can also be argued that it is a more functional movement pattern.
When I was preparing for the RKC cert and specifically the KB snatch test, I was following Dan John’s prep recommendations, but misunderstood how the reps to do and really the prep was written for someone in their 30s not their 50s … I wrecked my shoulder and COULDN’T snatch for over a week. That was slightly problematic , so to build my engine and explosiveness I did double kb deadlifts with my test weight (20k). My reasoning was that if I could deadlift double 20s 100 times in 5 minutes, it was roughly equivalent to the power needed to snatch and … it wrecks you just about as much, or more than 100 snatches in 5 minutes. Since I passed the RKC and was able to ask Dan about it and he thought it was a reasonable approach … it has merit. So, do you want to take your cardio to new heights? Or depths? 🤔😂 Try double kb deadlifts for time 😂🤣😂 … you can thank me later … or never
Discussing kettlebell training, it's crucial to consider the underlying training principles that govern effective workouts. When I transitioned from barbell exercises to kettlebell routines, I consciously left my ego at the door. The experience has been profoundly rewarding; kettlebell training offers unique advantages that I didn't find in my previous barbell workouts. As I engage in kettlebell exercises, I continue to reap benefits at each moment of the movement.
Could you elaborate as specificly and clear as possible to what the kb really brings compared to barbells and dumdbells? I mean it is still weight in your hand or so that you move around.The only thing I can imagine is to achieve greater range of motion for certain muscles because the different shape can be taken by both hands and the weightvisvnot on the way of some movement. Can you describe which ones? Why can't he do that last exercise with dumbbells?
How's this for "the kettlebell effect"? I like to do a few sets of heavy snatches before I go target shooting. My hands are much more steady, and my nerves handle recoil better. What the hell, right?
He does say that especially for beginners that worrying about any kind of perfection, is only going to get in the way of training and progressing. He, like our boi Lebestark, stressed the importance of good form and fundamentals. Love you both!
I think the problem with Mike is that he’s all about size and hypertrophy and that’s not what everyone’s looking for, in fact the older you get the less practical that approach is.
I always thought kettlebell deadlifts are meant to add time under tension, i.e. after doing a complex of clean & squats and swings, the complex is topped off with deadlifts to further add time under tension to the legs and glutes. And as we know, increased TUT will trigger muscle development.
I believe mechanical tension is the primary driver of hypertrophy. Tension can be achieved in abundance using kettlebells, barbells, clubs, cables, bodyweight, and many more tools. Dr. Mike has no good reason to discourage people from training with kettlebells!
I started KB deadlifts with 20kilo bell till failure and within a month was able to do barbell deadlift of 90kg easily. Its the best exercise tool iv ever used
My neighbor is a well educated PT and recommends single leg KB deadlifts as part of a general, quick workout. I throw them in to an armor building complex, and I definitely feel the impact. I’m 44 and fairly active, not a bodybuilder, just looking to keep moving while Hopefully losing some belly fat.
I am 54 year old man and started with KB training last year. Not everyone wants to do olympic lifts and not everyone has access to gym that has all kinds of weights. With KB, one is sorted with 3-4 kettlebells that can be easily used at home and you get decent benefits that are useful in other areas.
I use heavy kettlebells (32KG or more) for deadlifts where I'm standing on two plyo boxes and I'll bend down way below parallel to really stretch the hams and work the lower back and erectors for higher reps. I may even throw in a high row on the way up to really work everything down my back. I think those are the best ways to use kettlebells for deadlifts.
I think it’s a valid point, that due to the limitations of the kb due to its mass/weight the KB isn’t the best tool for this job. However I’ve started introducing kb deadlifts in the end of a complex to ensure my back and glutes are taken to failure. Eg swing, squat , deadlift complex
As with everything it depends on tons of factors. Based on the individual’s goals. Your tool you choose is neither good or bad. Context is always king🚀
Hey big G. Nice one. It wasn’t meant specifically for the KB but as a rule of thumb. Or in the words of Tom Purvis: Client defined 1. Who are we talking to 2. Goal 3. What do they have available (joint rom) 4. Own 5. Tolerate
There are also people smaller than bodybuilders doing the same amount of barbell deadlifts so i think it's a matter of targeting your goal(in this case hypertrophy) and excercising, dieting/drug using towards that goal. Kettlebells could help for definition in the back.
Dr Mike acts as though everyone's goal is to become f-ing HUGE. If you're a soccer player are you going to want to become as huge and strong as possible?! Or do you just want an optimal compromise of strength, size, endurance and mobility? If you're a movie star do you need to look like a muscle monster for every role? As you age is it even a good idea? i mean come on. It is just silly right?
No, he just acts like a main goal of "hypertrophy enthusiasts" is hypertrophy. His is a hypertrophy channel. He doesn't act like every human is hyper focused on hypertrophy. He acts like hypertrophists viewing a hypertrophiy channel are focusing on hypertrophy.
@BluegillGreg, “Hypertrophist” 😂. Aside from your neologism being ridiculously funny, Dr. Mike criticizes things that aren’t intended for hypertrophy all of the time in his reaction videos. The guy has a major philosophical bias that he carries into every reaction video.
Well his channel is literally about hypertrophy AKA the process of building muscle and how to optimally do that. I'm sure there are other sport specific channels. Not really sure what your argument is? You're just being silly right?
Mike's focus is on strength & hypertrophy & I get this point of lifting heavy if those are your goals, however Mike does include double dumbell & squat variations in his RP Gym Free program. The program is high reps to failure & very short (3-5 breaths) between sets. Is it the best & quickest way to add strength & size, no, but itworks.
I use a wooden stick (similar to but a little bit wider than a broomstick) and stick it trough the handles of 2 or 3 of my heaviest kettlebells and make a workout more similar to a normal deadlift with high reps till it burns. To avoid disbalanced due to weight imbalances I step over it and grip it from the other side after 10...15 reps or so. Let it burn, baby...
I like Dr. Mike's channel. He has great information. The issue is one of ends and means. Dr. Mike's end is hypertrophy and the means to attain it. The Kettlebell is designed for general physical fitness, strength, speed, stamina, and overall athleticism. IMHO, for 85% of the population, a KB dominant training regime would be far superior to a weight training regime. KB training mirrors/patterns manual labour and physical labour more so than traditional weightlifting. Spend time doing brickwork, construction, and roofing to see what I am talking about it. Peace.
There is a new book "Kettlebell STRENGTH Training Anatomy" written by a professional powerlifter. I doubt that one could write a book just to tell what Dr. Mike said in his vlog.
An interesting angle that I don't see brought up much is what happens if you combine kettlebell workouts with bloodflow restriction bands could you get a little bit of the best of both worlds.
I’m an electrician I wear my tool bags for a big percentage of my day and it will take a tool o. My lower back, ever since I been doing deadlifts with the KB I notice improvement and comfort.
Dr. Mike’s channel never dogs on lighter weight higher reps. He’s a huge proponent of it, when it’s done with a proper technique and slow eccentric. That’s a great asset for bodybuilders because they can destroy their injury risk and get jacked. Dr. Mike just dunks on training that isn’t specific. He’s not generally a big fan of circuits that don’t really drive any specific adaptations. Basically if you want to be strong, do strength training, if you want to get jacked do bodybuilding rep ranges and exercises, if you want amazing cardio focus on cardio. I don’t think he has any issue with kettlebell training sessions, he’s a competitive jiu jitsu grappler I’m sure he sees value in it. I think in context, having watched the original critique of Wahlberg’s training, it just seems all of these celebrities just move with no real goal lol.
I know I am a few months late but I want to point this out. I think I saw this in the comments so it may seem like a repeat. Dr Mike was talking about the use of hypertrophy training in Mark wahlberg's training so doing deadlifts with 150 lb kettlebell is going to do nothing for him in the sense of full range of motion hypertrophy for a movie role. And I don't doubt that he was also pointing out that doing 150 lb deadlift with a kettlebell does have as much strength yield as doing a barbell deadlift. I do believe in using some specific types of kettlebell training mixed in with overall training as well as mixing in hypertrophy training athletic base training power training strength training working cardiovascular system mixing a little bit of everything into your overall workout routine for at least a minimum of 6 months. Doing that in a basic form gains a good overall physical base for doing any sort of specific training.
I'm almost 55 and getting back into working out. I'm trying kettlebells for the first time because they look like fun. Going to the gym and just doing weights is boring af.
If barbells allow for better hypertrophy, strength, and therefore mobility from lifting heavier in full ROMs, what do kettlebells offer to a seasoned lifter?
Could someone please clarify the following to me. I'm not too knowledgeable on the ins and outs and just work out without a great plan. When we talk about many reps with a lighter rep, do we mean in one go or is that across many sets? If it is across sets, what is the length of the break that is suggested according to the research cited? Thanks! 🙂
Men half my age and twice my size have a hard time handling me in BJJ, and can't stand and clinch with me in Muay Thai, and all I do these days is KB and calisthenics. KB work causes insane neural adaptation, strengthens stabilizers and grip, and increases deep functional core strength - these things lead to profoundly USABLE strength and more importantly, longevity.
on my light days, i still do the same exercises but make them challenging. for example, instead of doing a simple KB deadlift on my light days, i would add resistance bands or do Lateral and Contralateral Romanian/Single-Leg Deadlifts.
Hah, yes! Extreme deficit deadlifts, also called ukrainian deadlifts and essentially become jefferson curls when you go deep enough, are my goto to combat sitting all day in an office job. I use it with strict straight legs to stretch the hamstrings and with slightly bent knees to stretch everything else. It's an intense stretch but it feels amazing afterwards. @atlaspowershrugged has really pushed this back flexion concept with jefferson curls and zercher deadlifts with amazing results. Kettlebells are great in general as something to simulate doing work, like where you mentioned weighted locomotion. It builds work capacity in general and specific muscle endurance (hybrid endurance?) and that's super useful for everyday living.
This is so weird, considering that Dr. Mike himself has some videos where he explains how to do a hypertrophy work out with just a pair of 20 pounds dumbles. So he knows you can get hypertrophy gains using lighter submaximal loads. What’s the difference between that and a kettlebell? Also, with a kettlebell you can do balistic exercises wich make a light weight feel much heavier and and force your muscles to produce much more force and power (wich also induces hypertrophy).
I've built better shoulders with kettlebells then I ever did with using barbells. I can't understand when bodybuilders say kettlebells are useless, I can really do all of the same movements and more with a kettlebell.
If you lift a bag of sand or a bag of water a large rock you will build muscle as long as your using progressive overload. I'm having a great time with kettlebells and weight plates which I add for more weight. I've been building muscle. They are actually heavier than dumbells but can be awkward at first. My wrists have got much stronger.
I do like Dr Mike's videos and he has an amazing expensive home gym, but I've created a more aesthetic body with 2 kettlebells in the corner of my bedroom. The mirror doesn't lie!
I really don't care so much about muscle mass. I need strength so I can get stuff done because there's a lot of stuff I gotta do that requires physical fitness. The kettlebell is literally doing wonders eradicating my back pain and giving me the strength that I need in everyday life. As I progress I'll be more than surprised if I won't gain any muscle tho.
Kettlebells center of mass is different than weights it forces you to engage your whole body in the lift, the kettlebell swings give you a cardio workout compatible to running, there great for building strength with out necessarily add muscle mass.
Optimal rep range for hypertrophy is 5-30, not 40,50,60. Right? I think KBs are useful for people but not seasoned lifters looking to optimize strength or muscle growth
Mike’s a bodybuilding focused channel for 90% of his viewers what he said is perfectly right. Compared to bodybuilding or powerlifting, kettlebell train just won’t build that kind of muscle. I think kettlebells that hate because you’ve got some absolute muscle monsters (obi Vincent) swearing they achieved their physique through kettlebell training. It feels like the old back in the day scam of 12 week before and after photos that neglected to mention the person had been training for years. KETTLEBELL TRAINING IS MOBILITY /CONDITIONING KING 👑 I think clarity is the most important thing here
Dr Mike also made a video on home training without weights. You sure can do it and get really good results but you need many many repetitions. Its not very efficient but its better than doing nothing.
I mean, there is value in kb deadlift. Yet, it's true that if you want to become the best version of yourself from a strength point of view, there is no match in training deadlifts, squats and bench press with barbells.
Kettlebells are useless when it comes to bodybuilding and powerlifting. But when it comes to functional fitness, the kettlebell beats both bodybuilding and powerlifting. When it comes to working your heart and lungs, it beats both.
I wouldn't use a kettlebell for a deadlift, because it doesn't activate my CNS enough to produce an adaptation, since I only do reps of 5 for strength. Nevertheless, I use them for warming up.
I'd love to see how muscled up you'd have to get before you can start doing full body kettlebell circuit training with the heavier bells say in the 100+ pound range if it's even possible, you can get bells up to 200 pounds, and I dare say that if you are strong enough to move that kind of weight through the whole range of motion you're going to be a big guy by natural standards especially. Are barbells and dumbbells better for maximum hypertrophy? yes, but I'd rather have a good combination of mass/strength/cardio than just going all out in one area of fitness.
I dont think Mike Israetel even recommends the deadlift in general as a muscle building tool, it is suboptimal. Does it mean it can't build muscle or is ineffective for the average person? Definitely not and I dont think he would argue that, but it's certainly not the best way to build the most amount of muscle with the least amount of effort
Depends, but I would argue to counterbalance the effects of heavy lifting on the heart with some good kettlebell cardio, which is a lot of fun! Example: Jerk, Swing, Clean, Snatch are all good power and endurance exercises. Of course, locomotion exercises like run, swim, skii, row is also a good option. For more on this, consider checking out Dr. Kenneth Jay’s book “The Cardio Code.” 💪🔥
Barbells, dumbbells, kettlebells, assistance bands, calisthenics, rings, sandbags, yoga, crossover, functional exercises, etc. all have a place in development of your body and mind. The kind of training effects a person is looking for may come from some or all of theses areas. Too many coaches, trainers, sports gurus, have recency bias and whatever they are interested in, make up how they think/act. My personal development and life enjoyment after I started combining several of these areas and feel much better in all aspects of live because of it. My way or the highway, should be done away with....IMHO of course.
...or simply slow down the negative phase of the movement to e.g. 4 seconds and not too many repetitions will be enough for moderately difficult KTB - because it is time under tension, not the number of repetitions... ;-)
I have been doing pushups, swings and, squats about 100 each 3x a week and it wrecks me! I think I am getting stronger haha! But I like so much better than training with a barbell.
If you think of kb as your bodyweight percentage then there not that bad. Example I'm 100kg if I use 2x32kg that 64kg and 64% of my bodyweight. Not bad in my mind no ? Even DKB 25kg that's 1/4 of my bodyweight and if I'm pumping out emoms the reps get up there. Seems legit to me or am I missing something 🤔
It’s a bit more nuanced, my friend. Here’s a great quote: “Connective tissue keeps the muscle together, and fat provides energy. The more contractile tissue a muscle consists of, the stronger it is and the higher the muscle quality.” -> tanita.eu/understanding-your-measurements/muscle-quality In essence, the question is “Are you as strong as you look?” If the answer is yes, you’ve built high quality muscle (and connective tissues, etc.) which is a testament to a solid training routine. 💪
@@lebe-stark Intramuscular fat is not a bad thing, professional athletes have high levels, even higher than obese people in some instances. It's not entirely understood by scientists. Not being as strong as one looks or vice versa is about neural adaption towards motor unit reqruitment, meaning you have to train specifically for strength if you want to be strong.
I would think two kettle bells are good for stabilizing muscles vs. a single bar. Making it a more practical workout instead of just having useless mass. I have two 40 lb kettle bells and a 20 lb vest I use. 100 lbs total. Sets of 10 to 15 get rough after a while. I do about 80 reps across 6 sets. I guess Mike will be prepared if he ever has to lift a car off someone. I’ll be prepared if I ever have to move a bunch of furniture.
I believe a healthy individual will be adaptable and change their workout routine every few months. Im not gonna lie, doing the same rdl and squats once a week for months gets boring. I am a 17 year service member and believe in both weight training, cardio, and HIIT. We need to take a holistic approach to staying healthy. #changedat$hi*upyo
Kettlebells are the most useful tool for becoming better at the skill of kettlebell lifting. I enjoy using kettlebells. Simple as. I want to be good at it.
Yes barbel kettlebell all have their pros and cons. Deadllift military press curls are best done with barbel where as long cycle, clean press turkish get up swings are easier with kb.
Any form of exercises, as long it is done or executed correctly, is not useless; each form of exercise or the use of any tools or gadgets in its execution is never useless. To say KB deadlifts is useless, is ignorant. Maybe saying "it is not serving our objective, therefore, KB deadlifts or any related form, is not recommended" - but to say "useless" is just plain dunce.
I feel like a lot of these critiques are aimed at very niche areas of working out. The only absolute when it comes to muscle growth is that if you don't do anything you're not going to gain anything. So shitting on one thing or another is pointless for the average person. At a certain point the best exercise is the one you actually do and the difference between doing machine vs free weights vs bodyweight vs whatever is going to be so minor to the average person as to not exist at all. The professionals can debate all they want about this or that being the perfect thing for this particular fibre of muscle but for the most part no one other than elite athlete's really need to concern themselves with such tiny percentage differences. Give me a workout that is fun to do, that gets my blood pumping, and makes me feel like I've accomplished something. That's my requirement. Everything else is just squawking for the birds. imho
dr Mike statement is a pure BS . My heaviest kb pairs are 40 and 32 and i am able to do deadlift with 72 kilos for each hand which is 144 kilos total. this is like barbel is useless becauase i have 20 kilos plate and i cant lift heavy
I train with kettlebells to help me participating in my favorite sports,Nordic skiing and mtn biking. Being built like a bodybuilder is detrimental to performance.
What's the goal ? Are we talking BODY BUILDING MUSCLES, which only few can maintain into their 50's and 60's OR Fitness Muscles to climb rocks, do calisthenics, Kettle Bells, etc.
► Free Kettlebell Workout For Men Over 40 - bit.ly/free-kettlebell-workout
I think part of the issue is that Dr. Israetel is hyper-focused on hypertrophy from a bodybuilding perspective, and he tends to be very dismissive of anything that isn't optimal for that specific application. He has a ton of great information in that space, but if you're not a bodybuilder, it won't necessarily apply to your needs.
Good point!
I think if you’re going to spend time working out you might as well work on getting stronger in the most efficient way. I wasted time for years with kettlebells and now training with traditional weights and barbells I can actually see noticeable size and strength gains almost every workout in less time per week than my kettlebell workouts. Kettlebells are good for cardio and limbering up the body but if you want to get strong and develop better bone density as you age there is nothing like weight lifting if done correctly.
@@jaredharrison1446 Or. Or, you could use all of the tools for the different benefits they provide. Donnie Thompson is one of the strongest powerlifters ever and has used kettlebells as parts of his training for decades now.
I'm 47 and have used kettlebells along with barbells for years, and just recently I managed a 250lb log clean and press. I've also done a 512lb farmer's carry for 50ft, 405 squat, 315 bench, and 225 strict overhead press, and in no way do I feel like I've been "wasting time" with the kettlebell work I do on a regular basis. On the contrary, it's all complimentary.
@@Voidrunner01 it depends on the excercise you are doing.
Swings are basically useless for hypertrophy or power development in other than very specific sports applications, like tossing things.
Lifts can be better done with barbells and dumbells. Especially barbells.
Where kettlebells help is training stabilizing muscles, and a huge part of rehab exercises. Not directly related to hypertrophy or power, but enabling you to get better results from “real exercises” where a weak stabilizing muscle is causing you to fail.
So while yes kettlebells can help, they should be used as ancillary stabilizing exercises, like the McGill Big 3, and not the central focus of training for power. Although it IS possible to gain power from kettlebells, you can do other exercises with other methods to improve faster.
He also trains and studies for sports specific applications. So you are half right.
Two handed deadlifts with kettlebells, though, as Mike said, are pointless for a fit male.
I do SLOW deep RDLs with 100 lb Dumbells (each hand).
I could do a dozens of RDLs with a 100 lbs kettle bell dual handed and not be close to failure.
I have not trained as long or as hard as Marky Mark. He is not gaining ANYTHING except a good stretch from a kettlebell like was shown.
For stability, kettlebells are unmatched (other than earthquake bars). For power, no. Barbells and dumbells are superior.
After lifting seriously for 10 years . I’m getting back into training again. I’m almost 49. I have a different mindset than when I was in my 20s .
I could care less about how much I can lift once or bodybuilding.
I’m looking for health and keeping the muscle and strength I have now . Kettle bells make sense . It total body and every day strength. There’s no need for spotters or lots of equipment.
Dr. Mike is right that if your goal is hypertrophy and you need to choose between different deadlift variants to target your hamstrings, ideally you choose a variant that allows you to reach muscular failure within a 10-20 rep range.
However, you don’t only just use one exercise. And as Gregory pointed out, there are different applications of the kettlebell deadlift as well. Personally, I‘d rather use a deficit barbell stifflegged deadlift to increase range of motion, but I‘m a huge fan of the single arm deadlift and also the one-legged deadlift as they both achieve different things in unilateral loading. The single arm / hand to hand deadlift is great for crossbody stabilisation which has nice carry over into the real wold. And the single leg deadlift is great for stability and for me it targets the glutes really well whereas a regular barbell deadlift doesn’t really isolate them and rumanian or stifflegged deadlifts isolate the hamstrings (unless you do Dr.Mike‘s special glute focused version).
Taken together, in my training I use both barbells and kettlebells. Here is my current training plan:
Tuesday:
Clean and Press, Banded-Pull-ups, Russian KBS, Single KB Front Rack Squat, DB Flies, DB Reverse Flies
Thursday:
Deficit Push-ups, DB bent over row, Double KB Front Squat, Hand to Hand Swings, DB Side lat raises, Facepulls
Saturday:
Dips, Pull-ups, Lat Pull-downs, DB Incline Bench Press, DB Incline Bench Rows, BB Front Squats, Rumanian Deadlifts, Hammer Curls, Overhead Triceps Cable Extensions
I feel this allows me to train during the week in under an hour at home and on the weekends within 1.5 hours in the gym to achieve good hypertrophy outcomes while keeping functional fitness.
I'm 66 and after 50 years of hypertrophy training my shoulders/back/hips were wrecked, so I started boxing/interval training a couple of years ago and began using kettlebells a few weeks ago. Your videos are great and have really helped me change my focus from reps/increased resistance to technique and fluidity. Thanks!
There is a very important consideration in building muscle and body health, the neurological conditioning (this involves a deep muscle brain connection via the pathways of the nervous system). It is actually more important than anything else, even load. The kettlebell is a prime tool for activating that neurological response. How many times does a person lift 315 pounds in daily life? Most people the answer is never, and to maintain that level of strength requires a lot of resources (food, stress) that may actually decrease longevity. Again, not to discount the various ways to train but it is important to consider the cost of applying the stress to the system. If you never need to deadlift 315, I would prefer to train in a more useful range, giving me the most useful benefit with the LEAST amount of stress to the system (joints, ligaments and nervous system) Performance and longevity are actually inversely related, most people do not believe this. The goal is to find that nice balance, kettlebells are perfect for this because they also prevent you from using to much load... Different way of thinking about things.
Thanks for sharing these insights, Doc!
The Kettlebell deadlift was the first time I felt my glutes during that motion. People should try the exercise and see if it works for them.
Kettlebells are primarily a wrist/arm/shoulder movement. The guy in the video is right, entirely useless for deads.
That logic just isn't sound. Feeling your glutes doesn't mean the exercise is working. While the gluteus maximus is certainly involved in the exercise and likely experiencing some stress, you almost certainly aren't going to feel it with a movement like a kettlebell deadlift. Smaller gluteal muscles lie deep to the maximus that are much easier to stress and feel due to their smaller size. This is important. If you train based on feeling rather than performing a variety of different exercises, you won't be training the muscle group as a whole but instead a singular muscle. That's how you injure yourself.
I just started kettlebell training, and it’s exhausting. A 15 minute workout will do it! I transitioned from traditional weight training because i want my joints to be healthier in the long run, and im only 28.
Amen! 💪🔥
Yeah, I am now 38 and was into powerlifting for a long time until I destroyed my wrists and elbows at 35 and stopped lifting and gained weight and lost strength. I picked up kettlebells and no joint pain but still have strength gains. It's not the same but it feels good to be in shape.
You're story is similar to mine. My shoulders we getting wrecked, and my brother introduced to kettlebells. I haven't looked back. I still do some barbell training but not nearly as much as I used to. @@Christ_is_King1646
.... if you don't ego lift you don't hurt yourself
@@Big_Wamu I don’t ego lift, personally I think that kettlebells are going to be a much better choice for me
Lebe and Dr Mike crossover debate?? YES PLEASE!!!
after years of using KBs and prior years using barbells and dumbbells I know which I want to use mostly (KBs) because it just feels more natural and relatable to situations outside of the gym. Love the flow too
Again, Gregory engaging in respectful and informative discussions. I enjoy learning from you and Dr. Mike and was wondering when you would engage on Dr. Mike's dismissal of the KB. Well done.
💪🔥
I do a 22 minute full body KB routine, as part of my regular exercise routine, along with a full body calisthenics routine and a martial arts leg mobility routine.
I perform 11 different single arm KB exercises, for a total of 22 exercises, each lasting 40 seconds, with a 20 second rest. Sort of a double Tabata, if you will.
The focus for me is on the ballistic component, which to me is the point of KB training, as opposed to weight lifting. Also, the part that makes it an exercise routine, rather than training for sport, is the time under load while focused on volume, ie intent and intensity. I'm not worried about efficiency, I want to fatigue myself for the purpose of stamina conditioning. My KB routine is effectively like full body interval running (as opposed to sprinting or just jogging).
Single leg deficit deadlifts are awesome too. Works your balance as well (as people dont tend to include that in workouts, especially older adults. )
Picking up 24kg from the floor is a functional strength in my life. 😉 If the strength/exercise benefits already make it useful and on top of that the mastering of the right form to perform the move alone makes it worth doing it. It may not build muscle but it definitely builds useful functional strength.
After starting body building style workouts a year ago, I've added kettlebell, sandbag, rings to make, I guess you'd call it, a functional style workout that is getting me in the best shape of my life.
I never wanted to get a whole lot of muscle mass to carry around or be functionally useless in real life.
Guess I fell in love with some kind of hybridized cross fitness kind of thing where cardio, strength and endurance come into play.
It has made my every day living so much better....have more energy, strength, endurance, than ever, and I don't get tired during the day anymore....
Diet changes did help a lot too. Got rid of Creatine and most protein shakes, and just eat a well balanced diet and seems to be what I've been looking for all along. :)
I've watched a lot of Dr. Israetel's videos and learned a lot from him. I've recently learned a lot from Lebe Stark. Both use a science and fact-based approach to strength training and conditioning.
I try to learn what I can from teachers that use a sound methodology. A barbell or a kettlebell is a tool. I keep both in my toolbox depending on the job.
Thank you Lebe for making such great videos and having such a positive attitude!
💙💙
that guys thinks he is smarter, and knows more than everyone else because he has a degree. i was out of shape most of my adult life, and kettlebells got me in better shape than i had ever been in.
That’s just novice gains, you reach a weight limit and can’t progress so after you initial adaptation you can’t overload it. I’m not hating on lbs, I use them, but they are trainable for yrs and yrs like deadlifts. Essentially you got the novice gains
Another nuance is that you don't have to just do a traditional deadlift. A b-stance deadlift with two 40kg KBs will substantially increase the load on the glutes on the front leg. It can also be argued that it is a more functional movement pattern.
When I was preparing for the RKC cert and specifically the KB snatch test, I was following Dan John’s prep recommendations, but misunderstood how the reps to do and really the prep was written for someone in their 30s not their 50s … I wrecked my shoulder and COULDN’T snatch for over a week. That was slightly problematic , so to build my engine and explosiveness I did double kb deadlifts with my test weight (20k). My reasoning was that if I could deadlift double 20s 100 times in 5 minutes, it was roughly equivalent to the power needed to snatch and … it wrecks you just about as much, or more than 100 snatches in 5 minutes. Since I passed the RKC and was able to ask Dan about it and he thought it was a reasonable approach … it has merit. So, do you want to take your cardio to new heights? Or depths? 🤔😂 Try double kb deadlifts for time 😂🤣😂 … you can thank me later … or never
Discussing kettlebell training, it's crucial to consider the underlying training principles that govern effective workouts. When I transitioned from barbell exercises to kettlebell routines, I consciously left my ego at the door. The experience has been profoundly rewarding; kettlebell training offers unique advantages that I didn't find in my previous barbell workouts. As I engage in kettlebell exercises, I continue to reap benefits at each moment of the movement.
Could you elaborate as specificly and clear as possible to what the kb really brings compared to barbells and dumdbells? I mean it is still weight in your hand or so that you move around.The only thing I can imagine is to achieve greater range of motion for certain muscles because the different shape can be taken by both hands and the weightvisvnot on the way of some movement. Can you describe which ones? Why can't he do that last exercise with dumbbells?
How's this for "the kettlebell effect"? I like to do a few sets of heavy snatches before I go target shooting. My hands are much more steady, and my nerves handle recoil better. What the hell, right?
Why can’t all these “experts” just let me enjoy training !!! 😂
LOL
💯
He does say that especially for beginners that worrying about any kind of perfection, is only going to get in the way of training and progressing. He, like our boi Lebestark, stressed the importance of good form and fundamentals. Love you both!
Mike loves the sound of his own voice
I think the problem with Mike is that he’s all about size and hypertrophy and that’s not what everyone’s looking for, in fact the older you get the less practical that approach is.
I always thought kettlebell deadlifts are meant to add time under tension, i.e. after doing a complex of clean & squats and swings, the complex is topped off with deadlifts to further add time under tension to the legs and glutes. And as we know, increased TUT will trigger muscle development.
TUT is another USP of kettlebell training! Good point!
@@lebe-starkwhat's usp and tut stand for pls?
@@annahabanna TUT is time under tension. USP I don't know. Maybe someone else can help
@@axelkolle9994 Unique selling proposition/point?
USP = unique selling point. Often used to refer to differentiating features, functions, and benefits of products or services.
I believe mechanical tension is the primary driver of hypertrophy. Tension can be achieved in abundance using kettlebells, barbells, clubs, cables, bodyweight, and many more tools. Dr. Mike has no good reason to discourage people from training with kettlebells!
I started KB deadlifts with 20kilo bell till failure and within a month was able to do barbell deadlift of 90kg easily. Its the best exercise tool iv ever used
My neighbor is a well educated PT and recommends single leg KB deadlifts as part of a general, quick workout. I throw them in to an armor building complex, and I definitely feel the impact. I’m 44 and fairly active, not a bodybuilder, just looking to keep moving while
Hopefully losing some belly fat.
I am 54 year old man and started with KB training last year. Not everyone wants to do olympic lifts and not everyone has access to gym that has all kinds of weights.
With KB, one is sorted with 3-4 kettlebells that can be easily used at home and you get decent benefits that are useful in other areas.
I use heavy kettlebells (32KG or more) for deadlifts where I'm standing on two plyo boxes and I'll bend down way below parallel to really stretch the hams and work the lower back and erectors for higher reps. I may even throw in a high row on the way up to really work everything down my back. I think those are the best ways to use kettlebells for deadlifts.
I think it’s a valid point, that due to the limitations of the kb due to its mass/weight the KB isn’t the best tool for this job. However I’ve started introducing kb deadlifts in the end of a complex to ensure my back and glutes are taken to failure. Eg swing, squat , deadlift complex
As with everything it depends on tons of factors. Based on the individual’s goals. Your tool you choose is neither good or bad. Context is always king🚀
Agree partially about context, brother. Besides, kettlebells are one of the best tools for general fitness. 💪
Hey big G. Nice one. It wasn’t meant specifically for the KB but as a rule of thumb.
Or in the words of Tom Purvis:
Client defined
1. Who are we talking to
2. Goal
3. What do they have available (joint rom)
4. Own
5. Tolerate
Wise words from the great Tom Purvis! Ist der mal in der Schweiz? 🔥
There are also people smaller than bodybuilders doing the same amount of barbell deadlifts so i think it's a matter of targeting your goal(in this case hypertrophy) and excercising, dieting/drug using towards that goal. Kettlebells could help for definition in the back.
If you're moving, you're working. Do whatever it takes to keep yourself moving!
KB deadlift vs dumbbell. What is the difference if you are doing the same weight?
Dr Mike acts as though everyone's goal is to become f-ing HUGE. If you're a soccer player are you going to want to become as huge and strong as possible?! Or do you just want an optimal compromise of strength, size, endurance and mobility? If you're a movie star do you need to look like a muscle monster for every role? As you age is it even a good idea? i mean come on. It is just silly right?
For sure, he's got a lot of knowledge but often gets tunnel vision on bodybuilding being the standard from which everything should be judged.
No, he just acts like a main goal of "hypertrophy enthusiasts" is hypertrophy. His is a hypertrophy channel. He doesn't act like every human is hyper focused on hypertrophy. He acts like hypertrophists viewing a hypertrophiy channel are focusing on hypertrophy.
@@BluegillGreg bit he's reviewing Mark Whalberg's workout. And he is not after crazy levels of hypertrophy. So his comments are really quite silly.
@BluegillGreg, “Hypertrophist” 😂.
Aside from your neologism being ridiculously funny, Dr. Mike criticizes things that aren’t intended for hypertrophy all of the time in his reaction videos. The guy has a major philosophical bias that he carries into every reaction video.
Well his channel is literally about hypertrophy AKA the process of building muscle and how to optimally do that. I'm sure there are other sport specific channels. Not really sure what your argument is? You're just being silly right?
I stand on one leg for my deadlifts with kettlebells. This isolates the gluteal chain while mitigating the odds of any lower back injury.
Mike's focus is on strength & hypertrophy & I get this point of lifting heavy if those are your goals, however Mike does include double dumbell & squat variations in his RP Gym Free program. The program is high reps to failure & very short (3-5 breaths) between sets. Is it the best & quickest way to add strength & size, no, but itworks.
I use a wooden stick (similar to but a little bit wider than a broomstick) and stick it trough the handles of 2 or 3 of my heaviest kettlebells and make a workout more similar to a normal deadlift with high reps till it burns.
To avoid disbalanced due to weight imbalances I step over it and grip it from the other side after 10...15 reps or so.
Let it burn, baby...
I like Dr. Mike's channel. He has great information. The issue is one of ends and means.
Dr. Mike's end is hypertrophy and the means to attain it. The Kettlebell is designed for general physical fitness, strength, speed, stamina, and overall athleticism. IMHO, for 85% of the population, a KB dominant training regime would be far superior to a weight training regime. KB training mirrors/patterns manual labour and physical labour more so than traditional weightlifting. Spend time doing brickwork, construction, and roofing to see what I am talking about it.
Peace.
Good point! Great reference to actual, physical labor!
I think real life BATMAN would do Kettlebells and Bodyweight workout mostly
There is a new book "Kettlebell STRENGTH Training Anatomy" written by a professional powerlifter. I doubt that one could write a book just to tell what Dr. Mike said in his vlog.
An interesting angle that I don't see brought up much is what happens if you combine kettlebell workouts with bloodflow restriction bands could you get a little bit of the best of both worlds.
I’m an electrician I wear my tool bags for a big percentage of my day and it will take a tool o. My lower back, ever since I been doing deadlifts with the KB I notice improvement and comfort.
KB deadlifts are great for warmup, to teach hip hinge to clients, for injured people, for overweight people, part of complex, finisher,
Dr. Mike should you juice for KB training?
Dr. Mike’s channel never dogs on lighter weight higher reps. He’s a huge proponent of it, when it’s done with a proper technique and slow eccentric. That’s a great asset for bodybuilders because they can destroy their injury risk and get jacked. Dr. Mike just dunks on training that isn’t specific. He’s not generally a big fan of circuits that don’t really drive any specific adaptations. Basically if you want to be strong, do strength training, if you want to get jacked do bodybuilding rep ranges and exercises, if you want amazing cardio focus on cardio. I don’t think he has any issue with kettlebell training sessions, he’s a competitive jiu jitsu grappler I’m sure he sees value in it. I think in context, having watched the original critique of Wahlberg’s training, it just seems all of these celebrities just move with no real goal lol.
I know I am a few months late but I want to point this out. I think I saw this in the comments so it may seem like a repeat. Dr Mike was talking about the use of hypertrophy training in Mark wahlberg's training so doing deadlifts with 150 lb kettlebell is going to do nothing for him in the sense of full range of motion hypertrophy for a movie role. And I don't doubt that he was also pointing out that doing 150 lb deadlift with a kettlebell does have as much strength yield as doing a barbell deadlift. I do believe in using some specific types of kettlebell training mixed in with overall training as well as mixing in hypertrophy training athletic base training power training strength training working cardiovascular system mixing a little bit of everything into your overall workout routine for at least a minimum of 6 months. Doing that in a basic form gains a good overall physical base for doing any sort of specific training.
I'm almost 55 and getting back into working out. I'm trying kettlebells for the first time because they look like fun. Going to the gym and just doing weights is boring af.
If barbells allow for better hypertrophy, strength, and therefore mobility from lifting heavier in full ROMs, what do kettlebells offer to a seasoned lifter?
Could someone please clarify the following to me. I'm not too knowledgeable on the ins and outs and just work out without a great plan.
When we talk about many reps with a lighter rep, do we mean in one go or is that across many sets? If it is across sets, what is the length of the break that is suggested according to the research cited?
Thanks! 🙂
Men half my age and twice my size have a hard time handling me in BJJ, and can't stand and clinch with me in Muay Thai, and all I do these days is KB and calisthenics. KB work causes insane neural adaptation, strengthens stabilizers and grip, and increases deep functional core strength - these things lead to profoundly USABLE strength and more importantly, longevity.
Love this!
on my light days, i still do the same exercises but make them challenging. for example, instead of doing a simple KB deadlift on my light days, i would add resistance bands or do Lateral and Contralateral Romanian/Single-Leg Deadlifts.
Hah, yes! Extreme deficit deadlifts, also called ukrainian deadlifts and essentially become jefferson curls when you go deep enough, are my goto to combat sitting all day in an office job. I use it with strict straight legs to stretch the hamstrings and with slightly bent knees to stretch everything else. It's an intense stretch but it feels amazing afterwards. @atlaspowershrugged has really pushed this back flexion concept with jefferson curls and zercher deadlifts with amazing results.
Kettlebells are great in general as something to simulate doing work, like where you mentioned weighted locomotion. It builds work capacity in general and specific muscle endurance (hybrid endurance?) and that's super useful for everyday living.
This is so weird, considering that Dr. Mike himself has some videos where he explains how to do a hypertrophy work out with just a pair of 20 pounds dumbles. So he knows you can get hypertrophy gains using lighter submaximal loads. What’s the difference between that and a kettlebell? Also, with a kettlebell you can do balistic exercises wich make a light weight feel much heavier and and force your muscles to produce much more force and power (wich also induces hypertrophy).
Basically dr Mike was incorrect
Kettlebells are good for having leverage but still allow deep squats. Also snatches and side bent press and windmills
I've built better shoulders with kettlebells then I ever did with using barbells. I can't understand when bodybuilders say kettlebells are useless, I can really do all of the same movements and more with a kettlebell.
If you lift a bag of sand or a bag of water a large rock you will build muscle as long as your using progressive overload. I'm having a great time with kettlebells and weight plates which I add for more weight. I've been building muscle. They are actually heavier than dumbells but can be awkward at first. My wrists have got much stronger.
I do like Dr Mike's videos and he has an amazing expensive home gym, but I've created a more aesthetic body with 2 kettlebells in the corner of my bedroom. The mirror doesn't lie!
I really don't care so much about muscle mass. I need strength so I can get stuff done because there's a lot of stuff I gotta do that requires physical fitness.
The kettlebell is literally doing wonders eradicating my back pain and giving me the strength that I need in everyday life.
As I progress I'll be more than surprised if I won't gain any muscle tho.
Kettlebells center of mass is different than weights it forces you to engage your whole body in the lift, the kettlebell swings give you a cardio workout compatible to running, there great for building strength with out necessarily add muscle mass.
Not everyone is in the gym for strength training. I do endurance training.
Optimal rep range for hypertrophy is 5-30, not 40,50,60. Right? I think KBs are useful for people but not seasoned lifters looking to optimize strength or muscle growth
Mike’s a bodybuilding focused channel for 90% of his viewers what he said is perfectly right. Compared to bodybuilding or powerlifting, kettlebell train just won’t build that kind of muscle. I think kettlebells that hate because you’ve got some absolute muscle monsters (obi Vincent) swearing they achieved their physique through kettlebell training. It feels like the old back in the day scam of 12 week before and after photos that neglected to mention the person had been training for years. KETTLEBELL TRAINING IS MOBILITY /CONDITIONING KING 👑 I think clarity is the most important thing here
Dr Mike also made a video on home training without weights.
You sure can do it and get really good results but you need many many repetitions.
Its not very efficient but its better than doing nothing.
I mean, there is value in kb deadlift. Yet, it's true that if you want to become the best version of yourself from a strength point of view, there is no match in training deadlifts, squats and bench press with barbells.
Kettlebells are useless when it comes to bodybuilding and powerlifting. But when it comes to functional fitness, the kettlebell beats both bodybuilding and powerlifting. When it comes to working your heart and lungs, it beats both.
I wouldn't use a kettlebell for a deadlift, because it doesn't activate my CNS enough to produce an adaptation, since I only do reps of 5 for strength. Nevertheless, I use them for warming up.
I'd love to see how muscled up you'd have to get before you can start doing full body kettlebell circuit training with the heavier bells say in the 100+ pound range if it's even possible, you can get bells up to 200 pounds, and I dare say that if you are strong enough to move that kind of weight through the whole range of motion you're going to be a big guy by natural standards especially.
Are barbells and dumbbells better for maximum hypertrophy? yes, but I'd rather have a good combination of mass/strength/cardio than just going all out in one area of fitness.
I dont think Mike Israetel even recommends the deadlift in general as a muscle building tool, it is suboptimal. Does it mean it can't build muscle or is ineffective for the average person? Definitely not and I dont think he would argue that, but it's certainly not the best way to build the most amount of muscle with the least amount of effort
Any tips for implementing a kettlebell conditioning program into a powerlifting program?
Depends, but I would argue to counterbalance the effects of heavy lifting on the heart with some good kettlebell cardio, which is a lot of fun!
Example: Jerk, Swing, Clean, Snatch are all good power and endurance exercises. Of course, locomotion exercises like run, swim, skii, row is also a good option.
For more on this, consider checking out Dr. Kenneth Jay’s book “The Cardio Code.” 💪🔥
@@lebe-starkthanks
KB training is very metabolically taxing. I enjoy it very much as it helps me build muscle and lose weight 💪
Barbells, dumbbells, kettlebells, assistance bands, calisthenics, rings, sandbags, yoga, crossover, functional exercises, etc. all have a place in development of your body and mind. The kind of training effects a person is looking for may come from some or all of theses areas. Too many coaches, trainers, sports gurus, have recency bias and whatever they are interested in, make up how they think/act. My personal development and life enjoyment after I started combining several of these areas and feel much better in all aspects of live because of it. My way or the highway, should be done away with....IMHO of course.
...or simply slow down the negative phase of the movement to e.g. 4 seconds and not too many repetitions will be enough for moderately difficult KTB - because it is time under tension, not the number of repetitions... ;-)
I have been doing pushups, swings and, squats about 100 each 3x a week and it wrecks me! I think I am getting stronger haha! But I like so much better than training with a barbell.
Let's goo!
Banded kettlebells DLs are effective, no?
I only training with kettlbells (one of 24 and one of 20kg) and can say that mimic 120kg of deadlif in 3*5 series.
If you think of kb as your bodyweight percentage then there not that bad. Example I'm 100kg if I use 2x32kg that 64kg and 64% of my bodyweight. Not bad in my mind no ? Even DKB 25kg that's 1/4 of my bodyweight and if I'm pumping out emoms the reps get up there. Seems legit to me or am I missing something 🤔
Especially if you add some volume (like 4 sets of 20) you’re packing some serious time under tension; if your lower back allows it. Good point!
Why do you always talk abut "quality muscle"? Muscle is muscle...
It’s a bit more nuanced, my friend. Here’s a great quote:
“Connective tissue keeps the muscle together, and fat provides energy. The more contractile tissue a muscle consists of, the stronger it is and the higher the muscle quality.” -> tanita.eu/understanding-your-measurements/muscle-quality
In essence, the question is “Are you as strong as you look?” If the answer is yes, you’ve built high quality muscle (and connective tissues, etc.) which is a testament to a solid training routine. 💪
@@lebe-stark Intramuscular fat is not a bad thing, professional athletes have high levels, even higher than obese people in some instances. It's not entirely understood by scientists.
Not being as strong as one looks or vice versa is about neural adaption towards motor unit reqruitment, meaning you have to train specifically for strength if you want to be strong.
What do you think about Hollywood style chest fly machines?
How'd I miss this?! 🤦🏻♂️
I would think two kettle bells are good for stabilizing muscles vs. a single bar. Making it a more practical workout instead of just having useless mass. I have two 40 lb kettle bells and a 20 lb vest I use. 100 lbs total. Sets of 10 to 15 get rough after a while. I do about 80 reps across 6 sets. I guess Mike will be prepared if he ever has to lift a car off someone. I’ll be prepared if I ever have to move a bunch of furniture.
Not everyone wants a over muscled body and jus want strength and mobility which kettle bells work for me
Great stuff!
I love single leg deadlifts (w kb)😉.
I believe a healthy individual will be adaptable and change their workout routine every few months. Im not gonna lie, doing the same rdl and squats once a week for months gets boring. I am a 17 year service member and believe in both weight training, cardio, and HIIT. We need to take a holistic approach to staying healthy. #changedat$hi*upyo
Kettlebells are the most useful tool for becoming better at the skill of kettlebell lifting. I enjoy using kettlebells. Simple as. I want to be good at it.
Yes, doing regular deadlifts with kettlebells is worthless. But if you have access to heavy bells, then one leg RDLs are useful.
Excellent video.
Yes barbel kettlebell all have their pros and cons. Deadllift military press curls are best done with barbel where as long cycle, clean press turkish get up swings are easier with kb.
Dr. Mike would say this is more cardio than hypertrophic training
Any form of exercises, as long it is done or executed correctly, is not useless; each form of exercise or the use of any tools or gadgets in its execution is never useless. To say KB deadlifts is useless, is ignorant. Maybe saying "it is not serving our objective, therefore, KB deadlifts or any related form, is not recommended" - but to say "useless" is just plain dunce.
I feel like a lot of these critiques are aimed at very niche areas of working out. The only absolute when it comes to muscle growth is that if you don't do anything you're not going to gain anything.
So shitting on one thing or another is pointless for the average person. At a certain point the best exercise is the one you actually do and the difference between doing machine vs free weights vs bodyweight vs whatever is going to be so minor to the average person as to not exist at all.
The professionals can debate all they want about this or that being the perfect thing for this particular fibre of muscle but for the most part no one other than elite athlete's really need to concern themselves with such tiny percentage differences.
Give me a workout that is fun to do, that gets my blood pumping, and makes me feel like I've accomplished something. That's my requirement. Everything else is just squawking for the birds.
imho
dr Mike statement is a pure BS . My heaviest kb pairs are 40 and 32 and i am able to do deadlift with 72 kilos for each hand which is 144 kilos total. this is like barbel is useless becauase i have 20 kilos plate and i cant lift heavy
You know what Dr Mike (whose opinions I value) also negates?
The ability to use two kettlebells.
I train with kettlebells to help me participating in my favorite sports,Nordic skiing and mtn biking. Being built like a bodybuilder is detrimental to performance.
What's the goal ? Are we talking BODY BUILDING MUSCLES, which only few can maintain into their 50's and 60's OR Fitness Muscles to climb rocks, do calisthenics, Kettle Bells, etc.
Thanks!
Appreciate the Super Thanks! 💪🔥
I mean.. yeah? Why would I deadlift a kettlebell when I can swing it or even better clean it?
Please avoid using a cardboard box to perform the exercise.
I agree with Dr Mike.
Kettlebells are more for cardio and conditioning. They are not building muscle, or very little.
Rouge fitness makes kb’s up to 205 now double those up as a suitcase deadlift and you have 410