The OTHER WHAT THE HELL Effect Of Kettlebell Training

Training with kettlebells gives unexpected improvements to your overall fitness level a.k.a the WHAT THE HELL effect. This video shows you EVEN MORE than what most people have covered on the benefits of kettlebell workouts.
One of the effects that you’ll get from training with kettlebells is a well-developed and muscular back. If you want to build a strong, thick, wide, and muscular back, kettlebell training can be one of the simplest ways to help you. In this video, I’m going to share with you how I built what you see on the thumbnail just by mostly training with kettlebells without really much of any direct or specific back workouts - and then I’ll talk about how to optimize it further.
PERFECT your Kettlebell CLEAN: • BEGINNER Tips To Perfe...
_____________
Chapters:
0:00 Introduction
0:41 Posterior chain involvement
1:15 Setting up for kettlebell exercises
1:36 How to further optimize back muscles development
2:38 Dead stop snatch
3:40 Continuous snatch
4:40 Summary
_____________
TRY my FREE 3-DAY/WEEK FULL BODY ROUTINE: • 3 Day Workout Plan Wit...
_____________
Connect with me!
Instagram: / bodyweightkettlebells
Subscribe for home workouts that build overall strength, muscles, and conditioning using kettlebells and calisthenics only. No gym. No expensive equipment.
#kettlebell

[@A.L.765]

I do only Kettlebell Push Press and Kettlebell Gorilla Row with a 40 kg Kettlebell in my Uni room because I don't have time to go to the gym. And I have noticed the shoulder and back and even abs development in a short time. Not to mention forearms.

[@bodyweightkettlebells]

Yes. When working with kettlebells, you spend a lot of unintended time under tension by way of doing kettlebell cleans and holding the kettlebell in the rack position. The entire upper area of your torso gets a lot of unintended beneficial work.

[@kirbyaugustine761]

The heavier the bell, the wider your back. I bought a 100lb bell a few years ago to gain strength and my back size and thickness exploded from countless sets of heavy swings.

[@bodyweightkettlebells]

Damn, thats about 45kg. Heaviest i have is 36kg which is only 80lbs and that's pretty heavy for me. You're an animal 🔥🔥

[@kirbyaugustine761]

@@bodyweightkettlebells Thanks. I’m 53, 5’10” and at present 245lbs. I have been lifting for over 40 years overall and with bells about the last 10 years. I love kettlebell training. I started with lighter bells while progressing up in weight, graduated to doubles and love heavy anything regarding weightlifting so heavy bells were a natural progression for me. The most important lesson for me throughout this journey with bells (been training nearly 10 years now) is that mastering kettlebell technique is the equivalent of learning a martial art. The movements are so nuanced and like most forms of lifting, technique is the key to utilizing and applying your strength effectively. First time viewer and first time subscriber. Salute to you and much future success.

[@Strider86]

I’ve been 2H swinging 56kg and snatching 32kg. And pressing 36, 40, and 44kg. I can’t see my back but I feel like I’m wearing football pads or something most of the time.

[@andrewolesky8702]

God you guys are hyping me up for my workout in the morning. 5 am swings and pulls up. Hell yeah.

[@Steeve2k19]

Excellent point. The instability of kettlebells brings a lot of unintended benefits. The more chaotic nature of this tool is one of his strong point. Thats why you can build a lot of strength with barbells that you can't use outside of the gym if you stick to linear, perfectly stable charge and simplist pattern of movement. Enter the kettlebells, sandbags,macebells, bodyweight etc... With them, you build a strength usable out of the gym, and you are as strong as you look.

[@bodyweightkettlebells]

Yessir 💯💯 and also kettlebell training is really fun (for me at least)

[@Steeve2k19]

@@bodyweightkettlebells It's very fun, and It's amazing to see the wide spectrum of training you can have with such a simple tool.

[@non9886]

i wouldn't say neccessary instability. it is rather different weight placement, thick handles and it is a lot about power.exercise with kettlebell affects body deeper, it is gentle for joints, compared with other free weight exercises. and a lot of kb exercises, respectively ballistic ones, are quite cardio demanding. last but not least, is that you can use just one kb. kb is king tool for unilateral exercises and best friend for functional body and amazing especially for fighters...

[@non9886]

@@bodyweightkettlebells not just fun but very effective as for as time. you can find a little bit time everyday to play with kb...

[@allanbenson8252]

Dead stop snatch has become a favourite, stumbled onto it and added an ISO over head walk left and right. This is awesome.

[@bodyweightkettlebells]

That's a great combination!

[@BenensGym]

Great video, as per usual. I love both snatch variations. Very few things light up my traps like kettlebell snatches do.

[@KalebSchmidt]

Great video, I've found KB, calisthenics, and sandbag/jerry cans to be my sweet spot for supplementing triathlon based training. KB swings especially save my lower back from the hours on saddle.

[@terribletimmy2]

Awesome dude. Just started kettlebell training, and I've been looking for more stuff to do and info

[@bodyweightkettlebells]

Nice. Kettlebells are awesome! If you're just starting out, I suggest mastering the kettlebell clean first. It's one of the most useful kettlebell movements.

[@BrunoDonFurtado]

Kettlebell + Gymnastic Rings are the perfect minimalist combination!!!

[@bodyweightkettlebells]

💯

[@ChumpanZees]

I'd add military style Burpees to that list

[@RobCooper]

THAT was VERY well explained. Sharing with my nephew

[@bodyweightkettlebells]

Thanks! Glad it was helpful.

[@Matticus87]

So much more diverse than a bar. You show this perfectly!

[@bodyweightkettlebells]

Thanks!

[@NikkiNexo777]

Great video! Subscribed!! 🤘

[@bodyweightkettlebells]

Thank you!

[@cainmorano4956]

Good video. It's definitely the other wth effect. It makes super detailed kb programming a waste of time. There is a lot of carryover and wth effect across all movement patterns with a kb - especially if you do kb stuff on the ground.

[@bodyweightkettlebells]

It's one of the things I really like about kettlebell training. It DOESN'T want you to get specific because it's not good for anything specific. It is a great GENERAL fitness training tool and it naturally simplifies people's journey into getting in shape when it comes down to exercise.

[@barrylarryharry7183]

Excellent video!!

[@bodyweightkettlebells]

Thank you! Cheers!

[@DPham1]

I've always been interested in this category of weight training (idk what it's called..."primal weights?") and always wanted to give them a go when I max out my progress with pure calisthenics and start getting more heavily into ring work.

[@bodyweightkettlebells]

Give it a go. Combining kettlebells and bodyweight exercises has been life changing for me.

[@Aldwysh]

Hi i really like your mindset and approach towards fitness as i kinda view it the same, and your videos are pushing me to start kettlebell training, for now i only exercise with gym rings, i wanted to ask which kettlebell weight should i get as they are a little bit expensive where i live, i'm mainly looking at swings and other lower body exercises. i'm a man 178cm 76kg average strength can do a couple dips and pull ups nothing fancy. Keep up the good work you're a real inspiration.

[@bodyweightkettlebells]

If you're just starting out, I'm assuming you don't have the techniques down yet. For learning the movements, I think you can use 16kg. We are the same height and I'm only a few kgs heavier than you. But once you have the moves down, you should move to 24kgs. For our size, we need at least 24kgs to get decent work in, again, provided that we have the techniques down. If you go too light, you run a higher risk of learning the technique incorrectly because you can muscle through a bad technique with a really light kettlebell.

[@Aldwysh]

@@bodyweightkettlebells Yeah i'll take the 16kg learn the movements and move to the 24kg when i'm ready, thanks for the answer.

[@silverbackgorilla2112]

Good Stuff. Kettlebells are awesome training tools.

[@bodyweightkettlebells]

The best!

[@jordantheokay3168]

Pull-up bar slash dip station is in the mail. I have five kettlebells. Along with the heavy clubs, I feel like all my bases will be covered. Just started on my first written program last week. I'm 33, and it's not gonna get any easier to get in shape, so here I am.

[@bodyweightkettlebells]

Bodyweight exercises and kettlebells will simplify your journey to get fit as they have simplified mine. Stay consistent!

[@jordantheokay3168]

​@bodyweightkettlebells I kind of just started, and I kind of started last year. Lost 76lbs last year just walking and going to the gym everyday and practicing one exercise at a time. Last week I actually started a little stregth and conditioning program I wrote for myself. It's all kettlebell and bodyweight. As I don't have my home pull-up bar just yet, I just tried the dead stop clean and I love it. I do it better than the swing clean. Thanks for illustrating the movement for us.

[@bodyweightkettlebells]

@@jordantheokay3168 that's great! Designing your own workouts is really fun. I'm glad to hear my videos were helpful.

[@thomashowlin4353]

What you recommend for number of sets and repetitions ? Very good video, thank you

[@bodyweightkettlebells]

3 sets of 6 to 8 is a good place to start. If you find yourself doing many more reps, go with a heavier kettlebell.

[@BulletProofTrump]

wonder how my torn rotator cuff will handle this haha well have to try

[@saiketbiswas8444]

While watching the video I noticed how much more pronounced your trap muscles are compared to most calisthenics/bodyweight-only athletes. Have you experienced any similar hypertrophy gains for lower posterior chain like glutes and hamstrings the same way your upper back got wide and stronger ?

[@bodyweightkettlebells]

Not as much, but again, because kettlebell training generally is not a focused or muscle-specific approach to training. It's really a total body approach so if you're looking to simply enlarge a particular muscle, you're better off with bodybuilding. Kettlebells will get you a body that resembles more of a general athlete than a muscle mania. Your glutes and hamstrings will be in pretty good shape, but won't look like Tom Platz's tree trunk legs.

[@thespartann7925]

Thanks a lot mate, great video, gonna buy some kettlebells Just one tip, if that's polyester shorts you're wearing it would be good to try a cotton alternative, polyester is kind of bad for the skin and even bad for fertility if it touches some other parts x) Good day mate :)

[@bodyweightkettlebells]

Thanks for the tip! Glad you enjoyed the video.

[@OfficialLeverKing]

You should really give heavy club bell swinging and mills a try. It makes bicep and shoulder training much more intuitive and works the smaller muscles. Much like kettlebell trains the back without you focusing on it.

[@user-sm9je1ry9e]

im wanting to start using a kettle bell to work out and was wondering what a good starting weight would be ?

[@bodyweightkettlebells]

Depends on your fitness level. Assuming you're a regular gym goer of average size, you can try starting out with a 12kg or 16kg to learn the basic movements. I don't like to use very light kettlebells even when learning the basic movements because it can give you a false sense of proficiency. You need a bit of weight to get a feel of what it's like to swing, clean, and snatch a kettlebell. I find that for average male gym goers, a 12 or 16kg is a good place to start

[@jopetite]

I love doing snatches, while I find rows really boring. You think if I did dead stop snatches I could not worry about rows?

[@bodyweightkettlebells]

I think the clean and the snatch can have you covered. I don't do rows at all in my workouts.

[@jopetite]

Thank you!

[@chantofrage6411]

hello, you should implement some arm- & leg- days...

[@bodyweightkettlebells]

I don't workout with muscle group splits like that. I prefer doing daily full body workouts. It is more suitable for average busy guys to stay generally fit.

[@chantofrage6411]

@@bodyweightkettlebells Am doing the same...but before sleeping I do highrep for arms and calves, daily...I could change hard-gaining bodyparts like that...

[@TkSebastian]

How can and from where can i learn fundamental kettlebell moves tutorials?

[@bodyweightkettlebells]

The most important fundamental kettlebell move to master is the clean. Check out my two videos below: Dead stop clean: kzbin.info/www/bejne/lX6tnYmdht-NpJY Continuous clean: kzbin.info/www/bejne/m3u5m3qfgZ2ljqM

[@TkSebastian]

@@bodyweightkettlebells thanks I will watch

[@coasternut3091]

I'm not sure if I'm using the correct weight. I'm trying to go by what Pavel Tsatsouline said, but I'm not sure I'm doing it correctly

[@bodyweightkettlebells]

What did he say?

[@barrylarryharry7183]

Yeah, what did he say?

[@Alaskan907]

The biggest issue I have going above my shoulder is the kettlebell landing on my forearm. It feels like it will snap my forearm in half, even with 20lbs. Is there a trick I should know about that I am not doing?

[@cainmorano4956]

Clean up your technique and try less weight until that goes away.

[@Alaskan907]

@@cainmorano4956 what technique should i use?

[@bodyweightkettlebells]

Check out my video on the kettlebell clean and hand positioning. This video shows the area where the kettlebell should rest on your forearm. Let me know if it's still unclear and I can make a more detailed video on kettlebell positioning.

[@kirbyaugustine761]

Check your hand insertion and punch thru technique.

[@justindantonio257]

Just look up videos on this problem, I would recommend using lighter kbs until you master the move and practice it constantly until you get it right.

[@ambarshukla4389]

Do you use competition kettlebells or dipped ones?

[@bodyweightkettlebells]

I use both. To be honest I started by purchasing the cheapest bells I could find. I have budget 16kgs ans 24kgs iron bells that I still use to this day but I also have competition shaped 28kgs and 36kg.

[@rickprocure6321]

I am 47 and 230 lbs, and need to get to 175. I want to lose 5lb a month and fixed my nutrition already (spent the last month working on that) i am in a calorie deficit of 300-900 a day. Can i lose the wieght with just kettlebells? I have a 25 lbs kettlebell.

[@bodyweightkettlebells]

25lbs is too light. I recommend working with 24kg, which is closer to about 55lbs.

[@rickprocure6321]

@@bodyweightkettlebells but I can do it with just kettlebells?

[@bodyweightkettlebells]

@@rickprocure6321 Sure. Technically you don't even need anything other than your own bodyweight. Burpees, jumping jacks, walking up and down staircases, so on and so forth

[@WarThunderista]

My favorite is clean and jerk :D

[@bodyweightkettlebells]

Solid full body complex

[@cocovasquez1]

Kettlebells for life!!!! 💪🏼🤘🏼

[@bodyweightkettlebells]

💯💯

[@tattoodfreeek]

Dead stop, I thought you were saying desk top

[@bodyweightkettlebells]

🤣🤣 thankfully i overlaid some texts

[@sangang9506]

cool

[@______-im2cn]

the wider back was built from the chins

[@bodyweightkettlebells]

I don't do that much chins and pullups. Also those don't work your upper back and traps much.

[@someguy8281]

@@bodyweightkettlebells i think that's their point. your lat development/back width has little to do with the kettlebell work as it doesn't meaningfully stretch the lats under load. your upper back/traps development would be more attributed to the bell work though.