Are HEAVY Kettlebells USEFUL?! | Dan John
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- čas přidán 31. 03. 2023
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
#danjohn #strengthtraining #nutrition #onlinepersonaltraining #danjohnpodcast #kettlebell #powerlifting #kettlebelltraining - Sport
I love my 48kg for heavy swings, and my 64kg is a great looking statue, could also be used for tying a boat if I ever buy a boat.
Kettlebells aren't barbells. Kettlebells are constantly moving. They are ballistic. If you think you're tough, take your kettlebell for a walk on a trail and toss it around for an hour while you hike. I call it a kettlebell ruck. That will open your eyes to how different they are. Thank you, Dan John, you give some of the most well-thought-out advice on the Internet.
Very much appreciated. Thank you.
Double 28’s for the Armor Building Complex is my favorite late winter session. Just seems to transfer to real life so well.
My good old 20 kg kettlebell was my primary workout for 4 months while my basement was reno'd (power rack had to be packed up during that time). Once the gym was reassmbled upon reno completion I found out I had added 20 lbs to my 1RM squat in that time by working Kettlebell 6. Incredible tool!
What is the kettlebell 6 if you don't mind me asking? Is it 6 exercises if so which ones? Thanks!
@@MichaelFriesen00 Check out 9:47 in the video :)
He is right. I spent my entire life into my 20s playing football and always trained barbell and got to big numbers; and since training KBs I have several the largest a 44 which rarely used; DB 24s and DB 32s the most picked up. And I want to add I train with KBs 5 times a week.
I never been a barbell guy more into martial arts but my most picked weights are 24s 28s and 32s..not that long time ago 32kg was considered the heaviest bell available and honestly its enough too keep u in shape for life..
Coach Dan John is a true master of the clickbait title… I can’t help myself! 😂
I used to apply a “barbell mindset” to kettlebells- try to push the weight higher as fast as possible. Now, I pulled way back to a 35lber for snatches and get ups. I use that one plus a 56lb for double KB front squats and I am making the best progress ever. I even gained mass from doing higher volume and not killing my joints. I still do barbell for pressing and back squats but the lighter kettlebell is a staple of my workouts.
Agreed, been mixing kettlebells and barbells and the results are great. The complimentary nature is incredible. And agree totally, kettlebells are all about volume. Most people will not need more than a 55 lb at most. In fact most will not need that much. Keep up the good work!
Same. The biggest KB I go now is 32kg. And those puppies kick my butt.
I'm 6'0, 220lb (not a fat 220) a set of 20 ABC EMOMS with my two 18kg's is enough to kick my ass, it's less about weight, more about intention, can I lift more weight? Easily. Do I need to to see an adaptation? No. If you feel like lifting heavy, hit a barbell, it's just more intuitive to the task at hand - loading large amounts of weight easily and evenly, juxtaposed to the kettlebell, an uneven load distribution tool that is capable of approaching many different ranges of motion a barbell can't.
Using both makes sense, do your max effort days with a barbell if you want to go heavy, and do you conditioning/hypertrophy work with a kettlebell if you prefer.
Purists always lose out on something because they are too rigid in their discipline and this leaves no room for external influence, even it has beneficial direct carry over. Every implement in the gym is just a tool to fix a diagnostic symptom of weakness, some are better at some jobs than others, but they all have their place. (if you are training specifically for a sport this may not apply to you as specificity is your goal)
ex. I won't get a 500 lb bench if all I do is workout with bands, but if I refuse to use bands at all, even for a warm up because: "bands alone can't give me a huge bench" that would be crazy.
If someone is KB or barbell only, they are a snake oil salesman, they want you to buy into their product/brand/way of thinking and training and anyone who goes against their way is "dumb" or "wrong" because if their way of thinking is challenged , even by facts, the cracks in the narrative begin to show.
Thanks Dan for being honest enough to say both have merit, but different application. Sith Lords and Shit-fluencers are the only ones who deal in absolutes
So glad this person asked this question, that you answered it and I showed up while in my bath to listen. Thank you.
An outstanding answer for an outstanding question!
The best channel on strength training on YT by a man who's done it all and knows what he's talking about. Always a balanced and informed view on all things strength training.
Thank you very much. That makes my day.
I love a variety of load for a variety of movements and rep schemes. I clean and jerked an 80 pounder yesterday and it was awesome. The heaviest i train with is a 62 pounder. So something good is happening with light weights. Also, it's nice to do loaded carries with something heavy.
At 79 y.o. regular strength training most of my life I find monster KBs great for the classic complex functional exercises at home.
92kg great for deadlifts (shins out of the way) or 80kg single hand. Two 48kg KB great for squats and farmers carry.
I have adjustable KB to 38kg for classic KB.
The incredible benefits from the heavy KB complex exercises are immeasurable in old age, especially if seasoned strength training since youth.
Thank you for sharing this.
Have to agree. Was training alot of CF doing sessions like x10 70kg power cleans into x10 burpees over bar as a 20min amrap and alot of similar sessions 4 days a week. Ended up leaving myself in bits after a couple of months not to mention constantly tired and sick. Went back to my own 20kg bell, bodyweight exercises, skipping rope and power band for the majority of my training and do 1 day a week of barbell strength training (wk1 squats, wk2 bench, wk3 deadlift, wk4 strict press) massive improvements in body comp, strength and in particular health. Im sure not the ideal program but for a busy person in their 30s it has worked for me. Thanks for all your content Dan. Its Gold🙌
That is just nice to read...
I look at progression with KBs as being either in intensity (same work, less time), volume (more reps) or increases in weight. If you've reached the limits of the first two, it's time to raise the weight. I never plan on putting up big numbers with KBs as my goals are more modest - simply good health with sufficient muscularity. Plan on moving up to 32 kg later this year and that's enough for me I think.
That was some damn good advice. Thank you!
You are welcome.
My strongest program as a competitive fighter was
48kg
100 swings
10 TGU
25 goblets
all EMOM. I do not compete anymore so I do not need that. Still use the 48 for swings. Really dig clubs and maces lately.
The most drastic changes I saw in the shortest time was your 10,000 swings. Had crushing power from that.
These days at 40 it’s maintenance and movement.
All that done in minute? How was broken up on minute
@@anglesmcdangles3788emom means every minute on the minute. This sounds like Pavel tsatsoulines stuff. So he was probably doing 10 swings a minute
I am an Ex-body builder from the 1990's. from Miami Florida, did really well in training Got up there in the numbers and looks. had to quit training because of a double blood clot found in my leg. Iam now seventy years old and I am really crazy about this new way of working out and becoming strong all over the body. The beauty of kettlebells is that it works every area of your body no matter what exercise that you are doing. Plus, these are old tools that was used hundreds of years ago to train armies and fighting men and women. In those days living life was work and the stronger you were the better your survival. I believe we as a people have reach that point again. Doctors and meds are no longer cutting it. Our earth suits (the body) were not made to sit around. Or take all these chemicals and expect the human Being to function. Well, kettlebells and heavy cubs and mace has me for the rest of my days on the planet. WON'T GIVE IT UP. BEST THING SINCE GOD CREATED A WOMAN.
That was fun to read.
In my late 60s and my heaviest KB is 32 lbs. Rather than go heavier and risk injury I simply do Swings in 10 X 10 fashion with 10 seconds of walk around recovery between sets. Works for me and I feel good.
Well, that’s the key. If it works, keep doing it.
At 58, I’m still relatively strong. I do single arm deadlifts, KB Swings and goblet squats for sets of 10 with my 56kg KB. That said, my favorite set of KB’s are my 20kg’s. And my favorite Complex, Dan’s Armor Building Complex. I use it as a stand alone conditioning EMOM with my 20kg and 24kg bells, and as a strength complex with 28kg and 32kg bells (3 min rest between rounds). I also incorporate the Armor Building Complex into sprint and high rep calisthenics workouts. Great content as always, thanks Dan for sharing your knowledge.
Thank you so much for sharing this
Hi Dan, great insight. You said your 48kg doesn't see much action. Have you considered using it for conventional two handed swings? I love this movement as I can keep good form when I'm getting fatigued towards the end of the session even at heavier weights. Snatches can be done with a lighter weight but I feel like my form will be compromised sooner when I'm at my limit than with swings.
I agree and have had the same experience with my heavy kettlebells. They generally are just conversation pieces in the corner. I know you are still a big fan of swings overall but what are your thoughts on heavy swings at this point, especially for me as a strong, masters level Highland Games athletes who doesn’t tolerate deadlifts well. I can move up to the 68kg for a solid set of 10 swings for example. Thoughts?
Good stuff. I use my 48 frequently now. I only say this because im doing swings, rows and goblet squats with it. And unilateral carry.
My brother was just asking me about doing heavier suitcase carries, too.
Seems like high reps with lighter KBs would play the same role as Zone 2 training aerobic does….which gives you better muscle quality in the mitochondria
Yup, I've been doing Brett Jones iron cardio in between my easy strength cycles and it's been amazing! I get hypertrophy effect plus cardio improvement. Quite unique and Incredible. You can chase more than one rabbit and catch them sometimes it seems 😉
I only have two 20kg bells, when they got easy for 2 handed swings I started alternating single handed swings, then just up the sets and finally go to time under tension and start adding complexes for TUT.
That's why people like KBs, you adapt to keep it interesting.
Personally I bought 48 because only thing I really cannot do without gym is benching, so floor pressing 48 does the job in periods when I don't have time to go to gym. And swings with it feel great too
That’s a very good idea. Thanks for sharing with all of us.
Is it true that I shouldn't do kettlebell swings if I have lower back issues (like disk protrusions/hernias)?
A few years ago, I decided I wanted to do a Turkish Get Up with a 40 kg KB. I trained for it, and did it. That's the ONLY time I've ever used anything over a 32 kg. I mostly use 20, 24 and 28 now.
@@StrongCoreSociety Because it's about 20 km away from my house. 😂 I wouldn't buy one to be honest because it would get so little use. I'm a weightlifter anyway, so I already snatch, clean, etc.
@@StrongCoreSociety For the Turkish Get Up, build up slowly to 32. It gets heavy fast. Best of luck.
My heaviest is only 36 kg, and it sits there except for once every two weeks when I train jerks with a single bell. But the stimulus I get from that speeds up progress at lower weights. I think it is worth having all of them and to train them all kind of like a zipf distribution.
I use kbells as a work around for injuries where I can’t use a barbell anymore especially in the overhead press 🙏
Excellent
Yes
Agreed.
I use 2 x 40kg for floor-press (barbell bench press hurts my shoulders). I also use heavier 'bells for deadlifts because I don't have a trap bar. For all other kettlebell exercises I use 2 x 24s and 2 x 32s.
How do you get the bells into position for the floor press?
Excellent
I have doubles up to 40, then a single 48. My goals are to be able to use all the doubles
I mainly use my double 32’s for the majority of my workouts. I have a pair of 8’s and a pair of 20’s I do a lot with too. If I feel real good on a particular day ill get my 40’s out for squats, C&P etc. As a former powerlifter and U105kg strongman, I absolutely love kettlebell training now days!
Excellent.
I have recently purchased double beasts 48’s. I’m in love! For someone with a good level of basic strength, 48’s are fantastic bells.
So many KB workouts are designed around the the idea that people only have 1 or 2 bells. Nothing wrong with using multiple weights and varying reps, just like barbells. That said, I also think people try to progress too fast. Mastering a given size takes at least 3-4 months to let all the smaller muscles, tendons, ligaments etc catch up.
This is exactly what we did when KBs first came back around.
My wife has a pair of 36's, and I find that's all I need
I'm guessing you mean pounds...not kilos?
@@DanJohnStrengthCoach 36 DDs perhaps?
1:34... yah... I got into Kettlebells during the pandemic, lifting alone in the park thing... I liked the double 32kg front squat, until the one time I tried for one rep too many and I got stuck in the squat position alone...
Love that park training.
@@DanJohnStrengthCoach And there are some secret parking lots too... With a Rhino Ramp I can get my Loader Tire in and out of my pickup myself. Kettlebells, Loader Tire, Sledgehammers, Slam balls... Wherever I park, that is where the party is.
I purchased a 64kg because doubles throws me in a weird place. Legs have to open wider, lessens the power of the thrust. Yes heavy is great but you have to have a good reason for them. I have also purchased the 40s, and 56kg specifically for one hand and double handed swings for the same reasons.
Thanks for sharing! I very much like your reasoning
I am about to buy a 12-32KG Adjustable Competition Style Kettlebell. It's guaranteed to be a useful piece of equipment!
Follow up?
I ended up ordering the Apollo Line Pro Kettlebell 28kg/62lbs. It's in the mail!@@DanJohnStrengthCoach
i use two 40kgs for dead lifts and farmers walk
🙏🏿🙏🏿🙏🏿🙏🏿
Thank you
I’ve been training KB’s for 6 months I have 12kg to 22kg singles think I’m going to start doubling before I go any heavier .
Double 22 Kg fits in with me well . I occasionally do double 24Kg . With the heavy bells you are forced to get the technique right. I do a single clean and press with each arm just before doing the double. I picked up kettle bells for the first time 18 months ago at 65 years old 100 Kg. and not weight trained for 40 years.
for my situation, which will be different from most, heavier kettle bells are quite useful. mostly because, of price. I have found both 50lb, and 85lb kettle bells for about .70 cents a pound. I can't get anywhere near that even with used dumbells.
Thank you
Good video but you have not answered his question really
I think he wants to know if pressing 2 x 56kg or 68kg is something to work up to
If he's a powerlifter pressing 100kg is realistic for him
Pressing 2 x 48kg is what he want to compare to 100kg barbell press for example I think
I saw Алексей шреддер bench pressing 2 x 57kg Kettlebells for 10 reps I think and at the end of the short video he said this is no dumbbell
He's a Very strong guy recently did lots of chin ups a with a 82kg Kettlebell chained to his hips
2 x 57kg or 110kg bench press probably is not a lot of weight for him but with kettlebells it is hard core even for him
I think that's the question
For 99% of people too hard I would say incl me
For real strong guys go for it 😄👍
I swing a 48kg with two hands most days
Got 2x16kg kettlebells
1x32 and an adjustable 18kg kettlebell
So, adding 2x20kg would be a pretty good set up?
Yes, definitely
You just saved me 500 bucks as I was thinking about adding a 56kg for 2H swings
You can send it to me! I will toast you proudly after we go through it.
@@DanJohnStrengthCoach what’s your perspective on loadable KB pins/handles? I got one from Titan that’s probably good up to 200lbs but swing mechanics are very different
Double 20kgs is good enough for me.
For a lot of people, yes...
A pair of 32s, I found over the years is all you need
Not everyone can do this
I have an adjustable 12-32kg one. The only thing I’m lacking is a second one
Okay
I choose to play the long game.
Me too.
Got 24s and 32s. I can press em, squat em, swing em. Im a middle age middle weight ill never outgrow my bells.
I used to wonder why I had all these light bells. Then, i turned 50, then 60, then 65...
I think above 24kg things start to become dangerous. A minor distraction, a little bit of a bad form because you are tired or had a bad sleep that night, can lead serious injuries. From 24 to 32 you increase the load by 33% and shrinks your margin for errors by a 4 fold.
I think the same thing. It’s just hard to convince people to do this.
Before I watched this, I was a little upset that I only had 2 16kg bells and a 22.7272727273 kg, i.e., 50lb bell. Now I feel pretty adequate. I'll buy another 50 and call it good.
Well, it's not a contest but the same exact questions keep popping up
@@DanJohnStrengthCoach 😆 that's the world wide web for ya!
Noone in the World really needs more than 2×24 to send yourself to the Orbit...
Yes true but lots of people train with double 32kg for Girevoy sport
@@ru8775 well we all use heavy bells to be honest ,dont we 😉...just for the ego. But I dont think this is absolutely necessary...
Or it's one 48 brother. Take your pick I use both 24 and 48. I sold my 16.
If course they're valuable, they cost a fortune 😂
I honestly find them for reasonable prices all over the place.
99.98% ppl dont need anything more than 2x28 kg bells. Even the big ass guys
Probably true.
@@DanJohnStrengthCoach coach, your podcasts and videos are the greatest boon to ppl like me who don't live in the states.
No wonder that originally kettlebells in Russia come in 3 sizes (16 kg, 24 kg, 32 kg). That covers a lot of exercises or the most of them.