Why We Train With Kettlebells in the LIFTED Strength Lab
In our Strength Lab program, barbells are the backbone of our big lifts — squats, deadlifts, and presses, but kettlebells are a key accessory tool we use to build the stability, strength, and athleticism that reinforce our compound movements. Their unique shape and offset center of gravity challenge muscles differently than a barbell, creating a deeper engagement in stabilizer muscles, improving control, and building resilience that carries over to other primary lifts.
Kettlebells are Versatile
One of the best things about kettlebells is their versatility. They can be used for strength, endurance, power, and mobility work all in one compact tool. Movements like swings, Turkish get-ups, goblet squats, and single-arm presses develop core strength, grip endurance, shoulder stability, and explosive hip drive — all crucial skills not just for lifting heavier weights, but for being more athletic and capable in everyday life. Don’t have access to a gym but wanna get a good workout in? One kettlebell can really be all you need. See the workout below.
Building Athleticism, Balance, and Awareness
Unlike fixed machines or even some barbell movements, kettlebells train your body to work as a cohesive unit. They teach coordination, balance, and spatial awareness, making you more durable and less prone to injury both inside and outside the gym. Plus, because of the dynamic, multi-planar nature of many kettlebell exercises, you develop strength that's applicable to sports, recreation, and real-world activities — not just static lifts in the gym. In short, kettlebells help you apply your fitness to the real world!
Training Strength and Endurance at the Same Time
One of the biggest advantages of kettlebell training is that it builds both strength and endurance simultaneously. Traditional barbell lifts often focus purely on maximal strength, while kettlebell movements — especially when performed in complexes— challenge your muscles and cardiovascular system at the same time. This blend of strength and conditioning means you're not just lifting heavy… you're improving your work capacity.
Try This: 20-Minute Full-Body Kettlebell Complex:
Try this simple but effective full-body complex that builds strength, stability, and conditioning all at once. Check out our latest IG post from Friday to see Coach Andrew demonstrating this in action!
Use one moderate-weight kettlebell.
Perform all movements back-to-back dropping the bell
Rest 90–120 seconds between rounds.
Complete 4–5 rounds.
The Simplified Complex:
5 Deadlifts
5 Swings
5 Goblet Squats
5/5 Single-Arm Presses
5/5 Reverse Lunges
This version keeps things flowing and hits the entire body without feeling overwhelming. It’s an excellent intro to kettlebell training — and a reminder that simple doesn’t mean easy.
