Kettlebell Barbell to KB humbling

[Anna C]

Could you explain why the kettlebell does it, what is the cause to this effect? Why will bodyweight, dumbbell, barbell, etc not build it?

1) eccentric loading, and 2) the exercises that tend to make up a training session/program

Let's look at eccentric loading. "An eccentric contraction is the motion of an active muscle while it is lengthening under load. Eccentric training is repetitively doing eccentric muscle contractions," according to Wikipedia. Also in that article, "The energy that is absorbed by the muscle can be converted into elastic recoil energy, and can be recovered and reused by the body. This creates more efficiency because the body is able to use the energy for the next movement, decreasing the initial impact or shock of the movement. "

"What’s so special about an eccentric contraction? The eccentric contraction is the strongest type of contraction your body is capable of producing while actively moving. Studies indicate that as much as 20% more force can be generated during an eccentric contraction when compared to a concentric contraction. " That quote is from this article by Ian Padron on Dr. John Rusin's site.

In the kettlebell snatch, eccentric loading between reps is a huge part of the exercise. In the barbell snatch, which I've been practicing a lot lately, there is none of this. The exercise is all about getting the weighted bar from ground to overhead. From there, it is dropped, or at least lowered with minimal impact, not trying to create any elastic recoil energy to generate another snatch. In a dumbbell snatch it is mostly like a barbell snatch. I've done some dumbbell snatches that are fairly light like kettlebell snatches, but it gets awkward and grip-limiting pretty quickly. I don't think I could load a dumbbell snatch with eccentric loading nearly as heavily as a kettlebell snatch. Similar comparisons can be made for the clean, and to some extent even the press and squat, though less so. And of course the swing, as there is no barbell equivalent to the swing. You can swing a dumbbell, but again the grip and awkwardness restricts the loading of the movement a lot more that the kettlebell with the super-convenient handle.

As far as the types of exercises that tend to make up a training session, the eccentric loading and elastic recoil makes it possible to do more lifting overall. Much like an experienced runner is much more efficient at running because their tissues have built up this recoil ability, saving the need (like a running newbie) to get every bit of force production from muscle contraction, an experienced kettlebell practitioner can move the weight over and over, with a heavier and heavier load, making more and more use of this elastic recoil action. The tissues get really rugged and tough through this repetitive work. Thus the "old man strength" and "farmer strength" that people refer to.

Most of that pertains to "kettlebell ballistics" more than "grinds", but they also have an advantage, in my opinion. That is, freedom of movement. As you know I spent all of 2018 doing almost exclusively barbell strength training. When I get back to the kettlebell at the end of Feb 2019, it was like being let loose from a cage (or squat rack)... the freedom to move in so many planes of motion, so many different movements, such variety was very refreshing. Did anything restrict me from this while barbell training? No, but I didn't load the movement, because my training with load was squat/press/bench press/deadlift and a few varieties of these. The variety of loaded movement in get-ups, bent presses, bottom-up presses, carries, etc. in addition to the ballistics was all really great to get back to. So... the kettlebell is here to stay, for me, even when it doesn't make up the primary aspect of my training (which is currently the case again, as I'm doing a weightlifting program; C&J and snatch with the barbell).

On a final note on grinds, specifically presses, much is made of the off-center nature of the weight in overhead presses. I don't know enough about shoulder mechanics or musculature to comment on that, but it does seem that a lot of trainees can do more volume of pressing with kettlebells with less problems, and get lots of benefits from it in strength, hypertrophy, muscle definition. That said, I think overhead pressing a barbell is pretty awesome too... And getting even more weight overhead with a barbell jerk... well, that just might be the king of exercises. But that's just where I'm at here lately.

 

[Nate]

I don't think it's so much the tool but the training. For example, the breathing and bracing isn't tied to a specific modality.




Could you explain why the kettlebell does it, what is the cause to this effect? Why will bodyweight, dumbbell, barbell, etc not build it?



What makes the KB specifically do this instead of bodyweight, dumbbell, exercise band, barbell, or the like? Is the 1/2 bodyweight kb snatch a better exercise than one done with a dumbbell or a barbell with appropriate loading?



Does the kettlebell training require more attention than other modalities? Is the attention class different between SFG, SFB and SFL certifications? Or is it more that "Good training requires a lot of attention" instead of "Kettlebell training requries a lot of attention"?



In my experience and understanding the kettlebell is just load, a bit offset. There are no magical properties to it. With the same programming, it builds just the same strength as any other appropriate tool.

Great details being mentioned by everyone here. The point I was trying to make, without discounting the value of BB, DB, BW, etc, is I think the KB does a great job at using single exercises (1 Snatch, 1 Swing, TGU, etc) that work the body in the sagittal, frontal & transverse planes all at the same time. A BB cannot typically offer that. While working each arm's freedom of movement which helps many people. And due to the ballistic nature, allow greater volume workloads. I couldn't imagine a session of any barbell movement up to 250 reps, but a KB allows that. And while Grace or Isabel try to apply olympic lifts for conditioning purposes, a KB is more user friendly (IMO). I'll never get 2.5 x bodyweight stress with a KB like I can with a BB. But I also won't get 3 planes of motion, with huge rep volume and alactic and aerobic effects like is so typical of KB sessions. Pros & Cons with everything. Every tool has a purpose.

 

[Alexander Halford]

Could you explain why the kettlebell does it, what is the cause to this effect? Why will bodyweight, dumbbell, barbell, etc not build it?

All the explanation is pretty much done by Anna, as always informative and clear. I, however, would like to add from my experience, so it's personal evidence-based, since I'm not scientifically educated.
Orthodoxal approach (and some limits) to what can be done with a certain type of weight or tool sort of dictates the type of development you will have. Barbell is used for that certain exercises in powerlifting, so you're usually will do deadlifts, squats, presses and aux like raws, good mornings, etc. But actually nobody can't prevent from you to do barbell TGU, one hand barbell press, one leg barbell deadlift or one hand olympic snatch. It requires different practice and mastery, but it can be done.
A lot of stuff, unilateral, can't be done with barbell due to its dimension, but can be done with dumbell to mimic what is usually done with kettlebell. You can preserve the same time under tension, same weights, same movement ranges, same workload volumes. Everything but -

In my experience and understanding the kettlebell is just load, a bit offset.

Offset. This is the one of the greatest deals with kettlebell. It makes you to produce more tension involuntarily, in a reflexive way. It makes you to involve more muscles into keeping your balance.
Tension production can be compensated by using heavier weight, that's right. Speed also can be practiced in dumbell or barbell trainings. But the offset benefits hardly can be replaced. See for yourself, try barbell one hand military press, it's a total different load.

Probably, that's why when I first tried kettlebell swings and get-ups, I was lost underwater and overwhelmed by a 24kg bell, at the same time being capable of 2bw barbell deadlift at any time of day or night (200 kg + ). That's also why I turned completely to kettlebell training lately.
I assume that if I was practicing a lot of unilateral exercises with unbalanced load, I would feel more prepared, but as I mentioned at the beginning, the widely acceptable training modalities are determined and limited by tool type due to whatever rightful (or not so reasons). So, tension, speed, load (weight, dimension, offset) can be achieved in various ways, you determine the type of the tool - here I agree with you. You just can choose what you like, and what's more practical, efficient for each training type you choose. Hell, you can even attach a handle to sandbag and call yourself ancient soilwork strongman, that will also do, I guess... ? But kettlebell is more practical and efficient as an instrument, providing multiple and most benefits per one unit of weight. That's how I see that...
And by all means, don't stop your barbell lifts, they are amazing.

 

[John Grahill]

Wow, a lot of super analyzing in this thread!

My humble takes...with a kettlebell or a pair the rack is comfortable and the press groove feels natural, even at heavier weights. 2 kb presses feel a little to me at least like a barbell press groove wise without the strain on my older shoulders. Dumbbells are great too but I cannot handle the same poundages as they don't sit comfortably in the rack position. Not a bad thing, just different.

As to ballistics, the design of the kettlebell makes multiple repetitions of say jerks quite "comfortable" whereas multiple high rep sets of barbell jerks often lead to form breakdowns which can be a danger (my biggest gripe with crossfit). Same with dumbbell or barbell snatches, much more efficient with kettlebells.

 

[Jamesjones]

1) eccentric loading, and 2) the exercises that tend to make up a training session/program

Let's look at eccentric loading. "An eccentric contraction is the motion of an active muscle while it is lengthening under load. Eccentric training is repetitively doing eccentric muscle contractions," according to Wikipedia. Also in that article, "The energy that is absorbed by the muscle can be converted into elastic recoil energy, and can be recovered and reused by the body. This creates more efficiency because the body is able to use the energy for the next movement, decreasing the initial impact or shock of the movement. "

"What’s so special about an eccentric contraction? The eccentric contraction is the strongest type of contraction your body is capable of producing while actively moving. Studies indicate that as much as 20% more force can be generated during an eccentric contraction when compared to a concentric contraction. " That quote is from this article by Ian Padron on Dr. John Rusin's site.

In the kettlebell snatch, eccentric loading between reps is a huge part of the exercise. In the barbell snatch, which I've been practicing a lot lately, there is none of this. The exercise is all about getting the weighted bar from ground to overhead. From there, it is dropped, or at least lowered with minimal impact, not trying to create any elastic recoil energy to generate another snatch. In a dumbbell snatch it is mostly like a barbell snatch. I've done some dumbbell snatches that are fairly light like kettlebell snatches, but it gets awkward and grip-limiting pretty quickly. I don't think I could load a dumbbell snatch with eccentric loading nearly as heavily as a kettlebell snatch. Similar comparisons can be made for the clean, and to some extent even the press and squat, though less so. And of course the swing, as there is no barbell equivalent to the swing. You can swing a dumbbell, but again the grip and awkwardness restricts the loading of the movement a lot more that the kettlebell with the super-convenient handle.

As far as the types of exercises that tend to make up a training session, the eccentric loading and elastic recoil makes it possible to do more lifting overall. Much like an experienced runner is much more efficient at running because their tissues have built up this recoil ability, saving the need (like a running newbie) to get every bit of force production from muscle contraction, an experienced kettlebell practitioner can move the weight over and over, with a heavier and heavier load, making more and more use of this elastic recoil action. The tissues get really rugged and tough through this repetitive work. Thus the "old man strength" and "farmer strength" that people refer to.

Most of that pertains to "kettlebell ballistics" more than "grinds", but they also have an advantage, in my opinion. That is, freedom of movement. As you know I spent all of 2018 doing almost exclusively barbell strength training. When I get back to the kettlebell at the end of Feb 2019, it was like being let loose from a cage (or squat rack)... the freedom to move in so many planes of motion, so many different movements, such variety was very refreshing. Did anything restrict me from this while barbell training? No, but I didn't load the movement, because my training with load was squat/press/bench press/deadlift and a few varieties of these. The variety of loaded movement in get-ups, bent presses, bottom-up presses, carries, etc. in addition to the ballistics was all really great to get back to. So... the kettlebell is here to stay, for me, even when it doesn't make up the primary aspect of my training (which is currently the case again, as I'm doing a weightlifting program; C&J and snatch with the barbell).

On a final note on grinds, specifically presses, much is made of the off-center nature of the weight in overhead presses. I don't know enough about shoulder mechanics or musculature to comment on that, but it does seem that a lot of trainees can do more volume of pressing with kettlebells with less problems, and get lots of benefits from it in strength, hypertrophy, muscle definition. That said, I think overhead pressing a barbell is pretty awesome too... And getting even more weight overhead with a barbell jerk... well, that just might be the king of exercises. But that's just where I'm at here lately.
[/QUOTE
By far the best break down of kettlebell training

 

[Antti]

Nice discussion, thank you all. I will have to cut down some of the quotes to be allowed to post inside the 10 000 character limit.

I believe the ballistic training and the awkward weight make the smaller stabilization muscles work the other styles of training can develop this but not the same way kB can

The awkward weight is likely beneficial for some part of the training. It can be accomplished in many ways. For example doing one hand barbell press or TGU isn't that easy to stabilize. I also wouldn't say that awkwardness should be something to search for in training, it could be one part, but I wouldn't capitalize on it, so to say.

Quality training regardless of modality requires a high level of attention..

What I have noticed though whenever I teach workshops is there is always that "one guy" who thinks he got it figured out then realizes through the workshop that there's more to the kettlebell than perceived initially.

All principles apply, there are just certain principles of movement that are best learned initially with a kettlebell before being applied to a different modality.

Same way certain musical pieces are best learned or delivered via a given instrument but can be applied to multiple instruments

Agree.

1) eccentric loading, and 2) the exercises that tend to make up a training session/program

Let's look at eccentric loading. "An eccentric contraction is the motion of an active muscle while it is lengthening under load. Eccentric training is repetitively doing eccentric muscle contractions," according to Wikipedia. Also in that article, "The energy that is absorbed by the muscle can be converted into elastic recoil energy, and can be recovered and reused by the body. This creates more efficiency because the body is able to use the energy for the next movement, decreasing the initial impact or shock of the movement. "...


...On a final note on grinds, specifically presses, much is made of the off-center nature of the weight in overhead presses. I don't know enough about shoulder mechanics or musculature to comment on that, but it does seem that a lot of trainees can do more volume of pressing with kettlebells with less problems, and get lots of benefits from it in strength, hypertrophy, muscle definition. That said, I think overhead pressing a barbell is pretty awesome too... And getting even more weight overhead with a barbell jerk... well, that just might be the king of exercises. But that's just where I'm at here lately.

Like I mentioned previously, I agree the eccentric with the kettlebells is a nice thing in the kettlebell ballistics, and the kettlebell ballistics are also very convenient.

Considering the kettlebell ballistics as elastic training for the hip hinge is a good point. It makes sense to make it a part of training. It may well be that the kettlebell is the best tool for the job.

But I'm not sure this has anything to do with muscles getting rugged or tough or getting any special old man strength or such. The strong old men I've seen that fit the typical idea, rarely do lots of elastic hip hinge actions.

I see the variety of movement just a matter of programming, not the tool itself. But yes, if we looked at the typical internet exercise program based on the tool, there would likely be differences. But we know better, right?

Great details being mentioned by everyone here. The point I was trying to make, without discounting the value of BB, DB, BW, etc, is I think the KB does a great job at using single exercises (1 Snatch, 1 Swing, TGU, etc) that work the body in the sagittal, frontal & transverse planes all at the same time. A BB cannot typically offer that. While working each arm's freedom of movement which helps many people. And due to the ballistic nature, allow greater volume workloads. I couldn't imagine a session of any barbell movement up to 250 reps, but a KB allows that. And while Grace or Isabel try to apply olympic lifts for conditioning purposes, a KB is more user friendly (IMO). I'll never get 2.5 x bodyweight stress with a KB like I can with a BB. But I also won't get 3 planes of motion, with huge rep volume and alactic and aerobic effects like is so typical of KB sessions. Pros & Cons with everything. Every tool has a purpose.

Agree.

All the explanation is pretty much done by Anna, as always informative and clear. I, however, would like to add from my experience, so it's personal evidence-based, since I'm not scientifically educated.
Orthodoxal approach (and some limits) to what can be done with a certain type of weight or tool sort of dictates the type of development you will have. Barbell is used for that certain exercises in powerlifting, so you're usually will do deadlifts, squats, presses and aux like raws, good mornings, etc. But actually nobody can't prevent from you to do barbell TGU, one hand barbell press, one leg barbell deadlift or one hand olympic snatch. It requires different practice and mastery, but it can be done.
A lot of stuff, unilateral, can't be done with barbell due to its dimension, but can be done with dumbell to mimic what is usually done with kettlebell. You can preserve the same time under tension, same weights, same movement ranges, same workload volumes. Everything but -...

...Probably, that's why when I first tried kettlebell swings and get-ups, I was lost underwater and overwhelmed by a 24kg bell, at the same time being capable of 2bw barbell deadlift at any time of day or night (200 kg + ). That's also why I turned completely to kettlebell training lately.
I assume that if I was practicing a lot of unilateral exercises with unbalanced load, I would feel more prepared, but as I mentioned at the beginning, the widely acceptable training modalities are determined and limited by tool type due to whatever rightful (or not so reasons). So, tension, speed, load (weight, dimension, offset) can be achieved in various ways, you determine the type of the tool - here I agree with you. You just can choose what you like, and what's more practical, efficient for each training type you choose. Hell, you can even attach a handle to sandbag and call yourself ancient soilwork strongman, that will also do, I guess... ? But kettlebell is more practical and efficient as an instrument, providing multiple and most benefits per one unit of weight. That's how I see that...
And by all means, don't stop your barbell lifts, they are amazing.

Yes, I have for example done the barbell side press. A nice exercise for sure, and a challenge. I agree the offset load changes things slightly but I'm not sure if it's that special or something to base the training on. But likely a clever idea to keep it a part of the training.

It's a bit like doing farmers carries or zercher carries. Sure, the zercher carry is more uncomfortable and needs more tension, but does it mean that the exercise is preferable to the farmers carry? Is the exercise better if it is more uncomfortable?

I do agree that the kettlebell is a great tool and it's the best tool for some jobs. I'm just against the viewpoint that it is special or magical. It doesn't build anything special or magical. The kettlebell is just a tool like anything else.

Personally, my training focus history has gone from bodyweight to kettlebell to barbell. The first two months of deadlifts had a massive impact on my swing and clean. After that, I have mostly trained what I enjoy to train the most.


To me the "old man strength" people talk about seems to be comprised of strength endurance and grip strength. Those abilities can be trained well with anything.

 

[Kenny Croxdale]

Kettlebells will make your muscles denser and more equipped for everyday life than barbells...

There is no science nor anecdotal data that support this statement.

This is misinformation.

 

[Jamesjones]

There is no science nor anecdotal data that support this statement.

This is misinformation.

Any form of strength training will make your muscles denserthe kettlebell does this through the ballistics and grinds and the strength endurance aspect will make you more equipped to deal with everyday tasks as your muscles and tendons become stronger and more enduring not misinformation

 

[Jamesjones]

Nice discussion, thank you all. I will have to cut down some of the quotes to be allowed to post inside the 10 000 character limit.



The awkward weight is likely beneficial for some part of the training. It can be accomplished in many ways. For example doing one hand barbell press or TGU isn't that easy to stabilize. I also wouldn't say that awkwardness should be something to search for in training, it could be one part, but I wouldn't capitalize on it, so to say.



Agree.



Like I mentioned previously, I agree the eccentric with the kettlebells is a nice thing in the kettlebell ballistics, and the kettlebell ballistics are also very convenient.

Considering the kettlebell ballistics as elastic training for the hip hinge is a good point. It makes sense to make it a part of training. It may well be that the kettlebell is the best tool for the job.

But I'm not sure this has anything to do with muscles getting rugged or tough or getting any special old man strength or such. The strong old men I've seen that fit the typical idea, rarely do lots of elastic hip hinge actions.

I see the variety of movement just a matter of programming, not the tool itself. But yes, if we looked at the typical internet exercise program based on the tool, there would likely be differences. But we know better, right?



Agree.



Yes, I have for example done the barbell side press. A nice exercise for sure, and a challenge. I agree the offset load changes things slightly but I'm not sure if it's that special or something to base the training on. But likely a clever idea to keep it a part of the training.

It's a bit like doing farmers carries or zercher carries. Sure, the zercher carry is more uncomfortable and needs more tension, but does it mean that the exercise is preferable to the farmers carry? Is the exercise better if it is more uncomfortable?

I do agree that the kettlebell is a great tool and it's the best tool for some jobs. I'm just against the viewpoint that it is special or magical. It doesn't build anything special or magical. The kettlebell is just a tool like anything else.

Personally, my training focus history has gone from bodyweight to kettlebell to barbell. The first two months of deadlifts had a massive impact on my swing and clean. After that, I have mostly trained what I enjoy to train the most.


To me the "old man strength" people talk about seems to be comprised of strength endurance and grip strength. Those abilities can be trained well with anything.

By awkward I mean the offset weight of a kettlebell nit lifting it awkwardly

 

[Kenny Croxdale]

I think it's more an anecdotal thing than a scientific evidence-based thing. ...I do think there's some anecdotal truth to the statement. My opinion is that it comes from 1) eccentric/ballistic loading, 2) conditioning along with strength, 3) doing more movement (variety and volume of movement) while training.

Exactly What?

As per to Antti...

1I What anecdotal data do you have to demonstrates that?

2) Eccentric/Ballistic Load?

a) Isn't there an eccentric component with most Barbell Exercises?

b) Aren't some Barbell Movements Ballistic or can't some Barbell Exercises be performed Ballistically?

Wouldn't the following Barbell Movement be Ballistic?

I. Olympic Lifts and Movements

II. Jump Squats

III. Trap Bar Jump Squats: I've posted research on this site on how Trap Bar Jump Squats produce Power Outputs that rival Olympic Lifts/Movements.

IV: Bench Press Throws: I have posted information on the use of Free Weight Bench Press Throws and Smith Machine Bench Press Throw on this site.

Ballistic is defined as a body or weight becoming airborne.

Propelling the bar into the air elicits a Concentric Ballistic.

One the bar is propelled into the air, the falling bar elicits a Eccentric Ballistic.

The falling Barbell magnifies the load of the bar beyond it's true weight increasing the Eccentric Load with the catch.

V. Dept Jumps: I've posted information on this site regarding this, as well.

A Depth Jump contains an Eccentric Ballistic component: Ballistic meaning a body or weight become airborne. Thus, dropping off a box is a free fall defining it as Ballistic.

A Depth Jump magnifies the eccentric load upon landing.

Upon landing, a jump is performed producing a Concentric Ballistic Movement.

In other word, many Barbell Exercises can be performed Ballistically. All of the movement listed above contain an Eccentric Ballistic, Eccentric Overload and Concentric Ballistic component.

Strengthening Connective Tissue

Hypertrophy and Strengthening of Connective Tissue occurs with slow movement.

Thus, Maximum Strength Training with loads develop Connective Tissue.

As per research by Dr Keith Baar, Isometrics are one of the most effective for increasing the size and strength of Connective Tissue.

1) "Nothing is slower than an Isometric; no movement occurs."

2) An isometric enable you to produce around 10 - 15% more force than a Maximum Strength Movement.

Summary

While Kettlebell Training's effective; the same is true for a well written and executed Barbell Training Program.

 

[Kenny Croxdale]

Any form of strength training will make your muscles denserthe kettlebell does this through the ballistics and grinds and the strength endurance aspect will make you more equipped to deal with everyday tasks as your muscles and tendons become stronger and more enduring

Yes, various type of strength training increase the size and strength of connective tissue.

That doesn't mean the it make your muscle denser. I have no idea of how you came up with that.

not misinformation

The information you noted below that you posted is definitely misinformation

Kettlebells will make your muscles denser and more equipped for everyday life than barbells

Kettlebells will not make your muscles denser nor more equipped for everyday life than barbells.

 

[Jamesjones]

Yes, various type of strength training increase the size and strength of connective tissue.

That doesn't mean the it make your muscle denser. I have no idea of how you came up with that.



The information you noted below that you posted is definitely misinformation



Kettlebells are will not make your muscles denser nor more equipped for everyday life than barbells.

You are open to more planes of motion than A barbell thus making daily tasks easier however barbell lifts are also beneficial to everyday tasks aswell it's just that the planes of motion you get from a barbell are far less than a kettlebell. And connective tissue as you rightly say connective tissue becomes greater giving you a denser looking feeling muscle

 

[Kenny Croxdale]

connective tissue as you rightly say connective tissue becomes greater giving you a denser looking feeling muscle

"....Connective tissue becomes greater giving you a denser looking feeling muscle."

First of all, while connective tissue can increase in size, the increase is minute. It is not going to make you muscle mass appear denser.

Secondly, the composition of muscle is dense to begin with; especially comparative to fat.

Below is a dramatic comparison of the two.



The information you posted reminds me of the misinformation that continue to be promoted in regard to muscle and fat...

"Muscle weighs more than fat."

A pound of muscle weighs the same as a pound of fat.

Muscle has a greater density than fat, as illustrated in the picture above.

Muscle is dense by nature. Fat is voluminous by nature.

That is why an obese person looks like they weigh more than a muscular individual at the same body weight. The obese individual is physically larger due to the voluminous nature of fat.

 

[Rick213]

One area where I notice the difference between a KB and a BB ballistic would be range of motion on the eccentric . I haven't measured anything, but it would seem to me a KB snatch would have a greater range of motion than a BB snatch.
I know my greatest weakness is controlling the KB on the eccentric, something that is hard to imitate on a BB ballistic.

 

[william bad butt]

I use all the modalities: barbell, kettlebell, bodyweight, dumbell, machines, and odd objects. They all are great. But that doesnt mean one cant be strong and healthy just choosing one of them. And, of course, one can accomplish everything with 1 modality, but it may not be the most efficient way to do so.

Here is my personal view on each one:

Barbell - It is best for absolute strength and mass. The barbell is the my primary modality. Specifically, the lower bar back squat, deadlift, and bench press (the powerlifts). I dont do these excersises because of my love for powerlifting. I have competed twice. I powerlift because I'm convinced it's the best way to get as strong as possible. This modality has had a lot of carryover to the others. For example, adding weight to my bench press has increased my kb press or swing or snatch bell size much more than when I specifically trained those lifts, exclusively.

Dumbell - The best option for progressive overload of unilateral grinds. I love using dumbells for good, old fashioned, high rep and low intensity hypertrophy work.

Kettlebell - My favorite and the most "fun" to perform. The kettlebell is probably one of the most versatile modalities. But where it shines, in my opinion, is: (1) Low financial and low skill, (2) Ballistic speed/power training, (3) The grip. For (1), I mean 1 kbell is versatile and can act as a whole workout. 1 kbell is not that expensive. Also, learning complicated full body Ballistic excersises is much simpler, and safer, than learning their counterparts in other modalities. (2) Speed training with swings and snatches is really important for athleticism. Being able to train heavy snatches and swings has so much carryover to other things, and it is difficult to replicate this (although not impossible) with other modalities. Also, there is the "conditioning" aspects of it as well. (3) The Grip. Kbells will accidentally buildup your forearms and hands. This has tremendous carry over to life. We interact with our physical environments primarily through our hands! If I was forced to choose 1 modality, it would probably be the kbell. One downside, and it is a big one, is the inability to train the lower body with heavy weights. Because of this, the kbell is inferior to barbells for absolute strength training.

Bodyweight - Obviously the most accessible. Not always intuitive, it can be the hardest to master, but also a great place to start for beginners. I do daily bodyweight excersises for my core training to ensure I never experience back pain again. McGill Big 3 for example. Pullups, pushups, bodyweight squats (goblet), and many mobility/stability excersises are part of my daily routine. For me, proper movement/stability where it counts plus core strength.

Machines - I like machines! They are new to me, only been using them a year or so. They are restorative after a heavy barbell session. They get my blood flowing, make joints feel lubricated. I love how they allow for a lot of volume, a ton of hypertrophy volume training, without having to demand much neural energy. What do I mean by that? There is so much of a mental component of the other modalities, I like that I can turn off my brain and just do some machine chest presses. It is very "punch the clock" for me. Machines, in parallel with dumbells, can build an impressive physique. I state this because there are some "swole" folks at the Planet Fitness I attend 1 day/week. I find that I really miss my weekly PF workout, now that we are in social isolation. However, I'm easily able to replace it with my kbells, bowflex adjustable dumbell, and heavy bands.

Odd Objects - Great for strength endurance, grip, and a lot of fun. They also build "grit", mental toughness, more so than a lot of other modalities. I use sandbags and farmers walks as Finishers. I also like weighted vests. For a true minimalist, I think doing some carries/squats/presses with heavy sandbags mixed with kbel swings/snatches would be a great combination.

 

[ClaudeR]

I use all the modalities: barbell, kettlebell, bodyweight, dumbell, machines, and odd objects. They all are great. But that doesnt mean one cant be strong and healthy just choosing one of them. And, of course, one can accomplish everything with 1 modality, but it may not be the most efficient way to do so.

Here is my personal view on each one:

Barbell - It is best for absolute strength and mass. The barbell is the my primary modality. Specifically, the lower bar back squat, deadlift, and bench press (the powerlifts). I dont do these excersises because of my love for powerlifting. I have competed twice. I powerlift because I'm convinced it's the best way to get as strong as possible. This modality has had a lot of carryover to the others. For example, adding weight to my bench press has increased my kb press or swing or snatch bell size much more than when I specifically trained those lifts, exclusively.

Dumbell - The best option for progressive overload of unilateral grinds. I love using dumbells for good, old fashioned, high rep and low intensity hypertrophy work.

Kettlebell - My favorite and the most "fun" to perform. The kettlebell is probably one of the most versatile modalities. But where it shines, in my opinion, is: (1) Low financial and low skill, (2) Ballistic speed/power training, (3) The grip. For (1), I mean 1 kbell is versatile and can act as a whole workout. 1 kbell is not that expensive. Also, learning complicated full body Ballistic excersises is much simpler, and safer, than learning their counterparts in other modalities. (2) Speed training with swings and snatches is really important for athleticism. Being able to train heavy snatches and swings has so much carryover to other things, and it is difficult to replicate this (although not impossible) with other modalities. Also, there is the "conditioning" aspects of it as well. (3) The Grip. Kbells will accidentally buildup your forearms and hands. This has tremendous carry over to life. We interact with our physical environments primarily through our hands! If I was forced to choose 1 modality, it would probably be the kbell. One downside, and it is a big one, is the inability to train the lower body with heavy weights. Because of this, the kbell is inferior to barbells for absolute strength training.

Bodyweight - Obviously the most accessible. Not always intuitive, it can be the hardest to master, but also a great place to start for beginners. I do daily bodyweight excersises for my core training to ensure I never experience back pain again. McGill Big 3 for example. Pullups, pushups, bodyweight squats (goblet), and many mobility/stability excersises are part of my daily routine. For me, proper movement/stability where it counts plus core strength.

Machines - I like machines! They are new to me, only been using them a year or so. They are restorative after a heavy barbell session. They get my blood flowing, make joints feel lubricated. I love how they allow for a lot of volume, a ton of hypertrophy volume training, without having to demand much neural energy. What do I mean by that? There is so much of a mental component of the other modalities, I like that I can turn off my brain and just do some machine chest presses. It is very "punch the clock" for me. Machines, in parallel with dumbells, can build an impressive physique. I state this because there are some "swole" folks at the Planet Fitness I attend 1 day/week. I find that I really miss my weekly PF workout, now that we are in social isolation. However, I'm easily able to replace it with my kbells, bowflex adjustable dumbell, and heavy bands.

Odd Objects - Great for strength endurance, grip, and a lot of fun. They also build "grit", mental toughness, more so than a lot of other modalities. I use sandbags and farmers walks as Finishers. I also like weighted vests. For a true minimalist, I think doing some carries/squats/presses with heavy sandbags mixed with kbel swings/snatches would be a great combination.

This should be added as its own sticky post! Great write-up!

 

[Jamesjones]

"....Connective tissue becomes greater giving you a denser looking feeling muscle."

First of all, while connective tissue can increase in size, the increase is minute. It is not going to make you muscle mass appear denser.

Secondly, the composition of muscle is dense to begin with; especially comparative to fat.

Below is a dramatic comparison of the two.

View attachment 10147

The information you posted reminds me of the misinformation that continue to be promoted in regard to muscle and fat...

"Muscle weighs more than fat."

A pound of muscle weighs the same as a pound of fat.

Muscle has a greater density than fat, as illustrated in the picture above.

Muscle is dense by nature. Fat is voluminous by nature.

That is why an obese person looks like they weigh more than a muscular individual at the same body weight. The obese individual is physically larger due to the voluminous nature of fat.

I stand corrected

 

[Steve Freides]

Kettlebells will not make your muscles denser nor more equipped for everyday life than barbells.

One thing worth mentioning: kettlebells as used here give access to weighted ballistic movements to many people who otherwise wouldn't have access to the traditional weighted ballistics of Olympic lifting. I think the "denser" may be as a result of ballistic lifting.

-S-

 

[Kenny Croxdale]

kettlebells as used here give access to weighted ballistic movements to many people who otherwise wouldn't have access to the traditional weighted ballistics of Olympic lifting

Ballistic

Ballistic means that a body or object goes airborne.

That does not occur with Kettlebell Swings; it's more of a Quazi-Ballistic Movement.

Many People

Many people don't know what Ballistic Training is, the training effect it elicits, nor do they care.

The Issue With Kettlebell Swing

Many people perform Kettlebell Swings with a light to moderate loads. Doing so is great for some training but it develop power in a smaller range of the movement.

With light to moderate loads, at some point, rather than the Kettlebell continuing to be accelerated, it decelerates.

The decelerating is because individual, metaphorically speaking, take their foot off the gas. They allow the Kettlebell to drift to the apex of the swing before falling back down.

Power is only developed when constant force is applied to the Kettlebell, any object, from the beginning to the end of the movement.

Developing Power Through The Greatest Range of Motion

There are two way of ensuring that Power is maintained and developed through the greatest range of the movement with a light to moderately heavy Kettlebell, any object.

1) Going Ballistic

a) Launching the Kettlebell into the air; throwing it as far as you can. This ensure you "Keep your foot on the gas" until the very end of the movement, until launching it.

b) Horizontally jumping forward with the bell rather than launching it.

This method is essentially the same as an Olympic Movement where the Lifter goes Vertically Airborne rather than Horizontally Airborne as with "Kettlebell Jump Swing".

2) Banded Kettlebell Swings: Attaching a band to the Kettlebell increases the top end loading.

The increase top end load mandates that you continue to produce force through a greater range of the movement.

I think the "denser" may be as a result of ballistic lifting.

Kettlebell Swings nor ballistic training are going to make a muscle "denser".

Muscle is by it nature dense, while fat in voluminous.

 

[the hansenator]

Ballistic

Ballistic means that a body or object goes airborne.

That does not occur with Kettlebell Swings; it's more of a Quazi-Ballistic Movement.

I'm a little confused by this statement. The reason the kettlebell doesn't go airborne in a swing is because the person is holding on to it. If the grip fails then the kettlebell does indeed go airborne.