The Conjugate Method is capable of making use of all training tools a coach or athlete may have at their disposal. At Westside Barbell, we maintain an open mind to strength training and are always on the lookout for a better way to train, whether it's a training tool or approach. This mindset enables us to deliver effective training without unnecessary limitations imposed by dogmatic strength training beliefs. 

One training tool we have used over the years is kettlebells. Kettlebells are highly versatile tools that can be used for a variety of movements, improving strength, work capacity, and mobility. Kettlebells are often easier to handle and better balanced than dumbbells as well and can be a solid alternative for individuals who experience joint pain when using dumbbells. 

Regardless of the sport or athlete, there is no doubt that kettlebells can be utilized to enhance lower and upper-body accessory exercise training. Below, we will discuss how we implement kettlebells into our training, along with a few suggested exercises to get started with kettlebell work.

Kettlebells: Hypertrophy Training

On each training day, athletes will complete a main exercise, followed by a selection of accessory exercises. The accessory exercise portion of the training day is when kettlebells come into play. This training aims to achieve sufficient training volume to enhance muscle mass and overall physical composition.

With kettlebells, we can perform both lower-body and upper-body exercises. Most often, these movements will follow similar set and rep parameters as any other accessory exercise. Essentially, we are replacing the use of dumbbells with kettlebells.

One exercise we frequently utilize kettlebells for is tricep extensions. Kettlebells can allow for better targeting of specific heads of the tricep and are much more forgiving on the elbows than exercises such as skull crushers or barbell tricep extensions. Additionally, we can also use kettlebells in place of dumbbells when performing movements such as rolling dumbbell tricep extensions. 

Lower-body kettlebell exercises will include movements such as goblet squats, goblet Cossack squats, Bulgarian split squats, and Jefferson curls, among other exercises that commonly utilize dumbbells. We can also use kettlebell weight as an effective way to load exercises such as sit-ups or back extensions. 

Most often, we will go with 3-4 sets of 10-12, 12-15, or 15-20 repetitions when executing any of the exercises mentioned above. 

Kettlebells: Work Capacity Training

Work capacity training is an area where kettlebells play a crucial role. Many common kettlebell exercises, such as swings, cleans, snatches, presses, rows, and squats, can be performed with volume parameters that best improve work capacity. Most often, this means athletes are executing 3-5 sets of anywhere between 12-15, 15-20, or 20+ repetitions. 

We can also perform kettlebell exercises for time when seeking to improve work capacity. Most often, we recommend that athletes start with 3-4 sets at 30 seconds per set and then increase the set time by 15 seconds as fitness improves. 

This work can also help improve mobility. Exercises such as cleans, snatches, swings, and squats will enhance the quality of movement and will directly transfer to performance in the squat, bench press, and deadlift. 

At Westside, we typically save our work capacity training for the end of our training day. This ensures our other accessory exercise loads are not affected by the fatigue incurred during work capacity-specific training. 

Use What You Got

Nowadays, it is becoming common for social media coaches to assign specific levels of value to training tools and exercises. The truth is that there are many great exercises and training tools available, but their effectiveness and necessity depend on the individual and the specific situation. 

We encourage coaches and athletes to keep an open mind when it comes to strength and conditioning. We do not want to limit ourselves or our athletes in our training. Too often, a coach or athlete has access to a variety of training tools but chooses to limit their training due to unfortunate and ill-informed beliefs about training. 

Westside Barbell has always remained on the cutting edge of strength and conditioning. We continually seek new ways to train our athletes effectively. This requires us to keep an open mind not only in our creation of exercises or use of training tools but also to keep an eye out for what others may be doing right as well. 

Optimal training is about using what you have at your disposal at the right time for the right athlete. Too often, gyms have a selection of kettlebells that sit around and collect dust. If you are a strength athlete, I cannot stress enough the value kettlebells can bring to your training. 

If you want an alternative way to build muscle mass and improve work capacity, kettlebells are a viable option.