Introduction
In response to a few questions I’ve had recently from clients I’ve written this short
article on combing barbell and kettlebell training and to illustrate the point I’ve
borrowed an example program from one of my online clients.
Barbell Vs Kettlebell – Why can’t we all just get along?
One thing I’ve noticed over the last few years is that within the fitness industry
there are certain people that for one reason or another have latched onto a single
training method and who can’t be enticed to try anything new.
Sometimes the reason for this fanaticism is purely monetary (the person sells
product A or has built their reputation and marketing on knocking everything else
as dangerous etc). Sometimes after years of failure with various training
methods the person has found something that works for them and becomes an
evangelist for that method.
That’s fine for those people but they can be a pain in the ass for the more broad
minded trainer since their fanaticism muddies the waters for people new to
training and it becomes the job of the trainer to straighten the whole mess out!
A classic case in point is the Kettlebell Vs Barbell debate. If you take a step back
and look outside the fitness industry you don’t hear builders arguing about
hammer Vs screwdriver or chefs arguing about oven Vs fry pan. The reason of
course is that it’s quite possible to have different tools for different jobs and really
it’s the application of the tool that makes the biggest difference.
A lot of people I talk to seem reluctant to mix kettlebell and barbell training even if
they have experience with both.
I simply believe that as a trainer you should have the biggest tool box available
and then mix and match those tools to get the job done. Barbell, kettlebell,
bands, chains, strongman gear, bodyweight drills, stretching, foam rollers,
massage etc can all be combined seamlessly to achieve any goal that falls within
the realm of athletic development.
So here are some different ways to combine Kettlebells and barbells followed by
an example program. The program is not something to get too hung up on as it’s
simply ONE example of the application of some of these principles.
Kettlebell + Barbell Programs
Option 1 – For general health and fitness you can cycle 2-4 weeks of kettlebell
training with 2-4 weeks of barbell training.
Option 2 – Along the same lines you may choose to do 2-4 workouts a week at a
gym with predominantly barbell training but then alternate those workouts with
kettlebell training at home.
Option 3 – Mix Kettlebell and barbell exercises in every training session. Use
barbells for the big lifts like squat and deadlift and then “fill in the gaps” with
kettlebell core work and conditioning.
When putting together programs remember that you have to watch the overall
volume of training. If you try to add 5 kettlebell exercises to 5 barbell exercises
each session you’ll end up overtraining. Don’t be afraid to completely drop some
exercises for a cycle and then sub them back in the next month!
As you’ll see the sample program contains a mix of barbell strength work,
kettlebell core and strength work, kettlebell ballistic conditioning as well as some
circuits and runs.