When you think of training tools for powerlifting, kettlebells may not be the first thing you think of. There is however a vast array of kettlebell exercises that can support and progress the barbell lifting performance of a powerlifter.
One of the key benefits of the kettlebell is its convenience and versatility; kettlebells can be used at home where space or your setup may be limited, are portable to take on staycations, and are regularly found in gyms, providing an accessible option for consistent training. Not to mention, they provide a great choice when all the benches and racks are taken at the gym!
Benefits of Kettlebell Training for Strength Athletes
Increases Power
Kettlebell exercises such as swings, thrusters and snatches are performed explosively or in bursts, boosting power output in the posterior chain, quads, shoulders and core.
Reduces Imbalances and Instabilities
Iso-lateral kettlebell exercises (one kettlebell per-hand), can help correct strength imbalances, co-ordination issues or assist in rehabilitation.
Recruits Minor-Muscles
Kettlebells are great for hitting smaller muscles (such as the wrist flexors and extensors, teres minor and major, and pelvic floor) that you may not recruit as effectively in dumbbell or barbell training, resulting in a more comprehensively strong body.
Improves Joint Stability
With the difference in centre-of-gravity compared to dumbbells, Kettlebells require more stability to maintain control. As such, they can be a great option for maximising joint-strength throughout the body.
Teaches New Movement Patterns
Powerlifters typically perform their training using barbells, dumbbells, and cables. Kettlebells unlock new movement patterns for muscles to learn and develop from, helping alleviate sticking points and improving control.
Improves Mind-Muscle Connection
Moving kettlebells effectively with correct technique requires heightened levels of mind-muscle connection as the exercise skill level increases, helping create a better awareness of your body.
Provides Cardiovascular Conditioning
Kettlebell sessions are usually fast, intense, and pack in a lot of reps in a shorter space of time than typical powerlifting sessions do. With that in mind, they possess a major ability to improve cardiovascular conditioning, great if you don't want to face the Air Bike after a long day.
Creates Enjoyable Workouts
Another key benefit of kettlebells, exclusively of the sport you partake in, is that they are fun! Being different from the day-to-day routine/equipment for most, they help create an enjoyable, exploratory, quick blast of a session where the goal shifts away from “how much can I lift this set” to “wow, this is a new challenge”.
Powerlifter Kettlebell Accessory Workout
Effective training doesn’t have to take long. You should be able to complete the workout below in around 20 minutes.
Kettlebell Sumo Deadlift
• Muscles Worked - Glutes, Quadriceps, Hamstrings, Adductors, Forearms, Traps, Spinal Erectors and Core.
• Sets and Reps - 3 sets of 10-12 reps.
Kettlebell Goblet Squat
• Muscles Worked - Quadriceps, Glutes, Hamstrings, Core, Spinal Erectors, Traps and Rhomboids.
• Sets and Reps - 3 sets of 10-12 reps.
Kettlebell Alternating Presses
• Muscles Worked - Deltoids, Traps, Serratus Anterior, Core, Glutes.
• Sets and Reps - 3 sets of 8 reps per arm.
Kettlebell Swings
• Muscles Worked - Glutes, Hamstrings, Spinal Erectors, Forearms, Core and Deltoids.
• Sets and Reps - 3 sets of 15 reps.
Kettlebells provide an effective, comprehensive, fun piece of equipment to train with, including for powerlifters. With the capability to build upper body, lower body, and core strength, as well as boost cardiovascular output, improve instabilities and increase co-ordination, they truly are an oft overlooked, and under-utilised piece of Equipment for Home Gym. Plus, the more time you have, the more you can pack in to a kettlebell workout, the options are endless!
Next time you are after a quick workout, why not try adding kettlebells to your session?
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Tags: Equipment > Kettlebells ; Exercise Type > Strength ; Misc. > Workouts
