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Kettlebells aren't Heavy Enough?

There's this rumor that kettlebells aren't heavy. 


Heavy compared to what?


Let's clarify something right away. If raw strength is the goal, nothing beats a barbell.


But they make kettlebells up to 203 pounds. Possibly heavier, but that's the heaviest I've seen. I see just as many pairs of kettlebell that weigh as much or more than most sets of dumbbells go up to.


In my own garage, I have kettlebells as heavy as 48kg (106 pounds). 


Similarly to dumbbell training, kettlebells may not be the best for raw strength. However, you can lift maximally [with kettlebells and dumbbells] by choosing more challenging exercise variations.


A 106 pound goblet squat is tough, but it's not nearly as much stress on the legs, specifically, as you could get barbell squatting because you'll be much stronger barbell squatting than kettlebell front squats or dumbbell/kettlebell goblet squats.


The challenging aspect of kettlebell front or goblet squats is that it's not only a leg exercise. The abs, arms, shoulders, and back are all greatly stressed. Odds are, a weaker muscle group will be the limiting factor in these exercises instead of the legs. If-so-fact-so (it is a fact) goblet squats are far less optimal for LEG hypertrophy and strength training than barbell squats or machine leg presses.


There is zero debate there. 


But, what if you think outside the box a bit.


I've always said that the best leg exercises with kettlebells and/or dumbbells are unilateral (single leg) exercises because of this very reason.


If you want to lift as much weight as possible, safely, use a barbell or a machine. I think barbells and machines are great.


But, what if you want to use kettlebells and/or dumbbells, for any number of reasons, instead of using a barbell or machine? 


While the barbell squat is superior to kettlebell or dumbbell squats, why don't you focus on getting strong with Bulgarian split squats, numerous other split squat variations, and lunge variations, instead?


Bulgarian split squats, split squats, and lunges are very challenging exercises. They are phenomenal for leg strength and muscle development. And the best part is, you'll never be too strong for them to be effective. Work up to doing 6-12 reps of Bulgarian split squats with 100+ pound dumbbells or kettlebells in each hand. After the years of hard work it takes to get there (heck, I'm still working at it with only 65-70 pounds in each hand), come back and let me know if you're disappointed with your lower body size and strength. Heck, most people struggle to do these exercises with an appropriate range of motion with just 45 pounds (20kg) in each hand.


If you want to get jacked legs with kettlebells or dumbbells, take advantage of unilateral training. You can't compete with barbells and machines in bilateral (traditional 2 legged) squatting variations. But by doing 1 leg at a time, you can get freaky strong and plenty jacked. Not to mention all the other positive benefits of unilateral leg training, which I won't go into in this post.


Stop aimlessly debating. Start intentionally training.


Become strong and muscular.


Godspeed.

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