Can I Use Kettlebells Along With Weightlifting?

Kettlebells are a good accessory to a proper weight-training program. Barbells allow you to use more weight, which promotes strength. Kettlebells allow you to perform single-arm exercises and use a greater range of motion. There are some barbell exercises that cannot be properly duplicated with kettlebells, and the reverse is also true. Consult your physician before beginning any diet or exercise program.

Basic Lifting Program

A good lifting program will be based around compound lifts with barbells. Compound lifts are those that use multiple joints and work many muscles at once. Lifts such as the squat and deadlift work the majority of your lower body as well as your core. Chinups and rows work your back, biceps and forearms, as well as the back of your shoulders. Bench presses work your chest, shoulders and triceps. The military press, when performed while standing, not only works your shoulders and triceps but also recruits many of the muscles of your upper body for stability.

Basic Kettlebell Lifts

Lifts such as the kettlebell swing work your legs to a degree, but your back more. They can be performed with one or two hands, and using two hands allows the use of heavier weight. Single-hand swings can allow you to build the skill necessary to perform a kettlebell snatch, which works the back of the shoulder more than many other exercises. Many basic dumbbell exercises such as curls, lateral raises and rows can all be performed with kettlebells. Kettlebells are effective at not only building strength but also preventing injury.

Integrated Program

Perform your heaviest exercises first, such as squats or deadlifts. If you are training your lower body in one training session, tailor your kettlebell use to accommodate this. After you squat, you can perform stiff-legged deadlifts or kettlebell swings to work your hamstrings and lower back. Swings can also follow deadlifts. If you are training your upper body, following your barbell work or chinups, you can add snatches or rows. Kettlebell presses can also be performed, either lying, seated or standing.

Advanced Integration

You can also use kettlebells first, although the fatigue will limit the weight you can use on barbell exercises. Kettlebell swings can be performed prior to deadlifts, allowing you to work the more explosive movement first. You could perform kettlebell snatches and rows prior to chinups, to pre-exhaust specific muscles in your back, increasing the difficulty of your chinups. You can even superset the standing military press with kettlebell lateral raises. Perform one set of presses followed by one set of raises, then repeat. This will significantly raise your intensity levels and increase the calories you burn while training.