In response to my article on kettlebells published on the Starting
Strength website, Gregory Dzemaili posted two rebuttals: a 17-minute
YouTube video and a short one suitable for Instagram. The thumbnail
for the first video featured a photo of Coach Mark Rippetoe with
devil horns, with the title “I’m Seeing a Pattern with These
People – And It’s Not Good.”
I want to address the
misinformation in these videos, particularly regarding barbell
training.
I wrote this article in
a journalistic fashion, presenting the opinions of several credible
sources, including my personal communications with Charles Poliquin,
Dr. Stuart McGill, and Carl Miller. I also included a reference
section citing two peer-reviewed studies from the Journal of
Strength and Conditioning Research, as well as studies published
in the International Journal of Exercise Science and the
American Journal of Roentgenology.
I cited Coach Rippetoe in my article because he is unquestionably an
authority on strength training. This review claims that citing
Rippetoe as an expert on kettlebell training “is like citing a
vegan activist in an article about why eating meat is bad.” Given
this reasoning, why should we consider the reviewer’s opinions
neutral? He sells kettlebells and related merchandise, conducts
kettlebell certifications, offers online kettlebell courses, and
maintains a social media channel devoted to kettlebell training.
The review suggests my
article is not “neutral.” In fact, I mentioned several benefits
of kettlebell training, notably in the second, third, and final
paragraphs. I also provided counterarguments to a former kettlebell
instructor who alleged that kettlebell training led to two elbow
surgeries for one instructor and nine knee surgeries for another.
Addressing my
qualifications, I was incorrectly referred to as a former Air Force
coach, and in the second, as a retired strength coach. I was a
strength coach at the US Air Force Academy for seven years, and I
still coach. Academically, my master’s degree is in Human Movement
from A.T. Still University, which is known for its medical programs.
With that background,
let’s look at nine topics covered in the review that I have issues
with.
1. Barbells vs.
kettlebells for strength training. I never said that “kettlebells
don’t build strength,” as this review suggests. Citing Chris
Beardsley, an expert in muscle physiology, I explained how mechanical
loading affects the level of mechanical tension. The greater the
mechanical tension, the greater the strength training stimulus. A
barbell back squat can be done with a heavier weight than a
kettlebell goblet squat. Using
a mathematical formula that compares lifts, if you can back squat 287
pounds with a barbell, you should only be able to goblet squat 93
pounds. Performing
a goblet squat will improve strength for a rank novice, however the
mechanical tension produced, and thus the strength training stimulus,
is much lower than that of a much heavier barbell back squat.
2. Kettlebells are more
“functional” than barbells. A major argument in this review is
built on a metaphorical framework that treats the barbell as a
Rigid/Static/Maximal tool and the kettlebell as a
Fluid/Dynamic/Universal tool. Let me explain.
The review
characterizes the barbell as a tool defined by “grinds,” a
term in strength and conditioning that refers to slow, high-tension,
static-path movements. By categorizing the barbell exclusively as a
“grind” tool, the reviewer strips it of its dynamic
potential. Further, the barbell is framed as a rigid mechanical
system, while the kettlebell is portrayed as a compliant, “fluid”
one. In fact, the barbell snatch is among the most fluid, high-skill
movements in sports, requiring a level of coordination that a
kettlebell snatch can’t match. The reviewer is essentially arguing
that a tricycle is better than a Ducati motorcycle because it’s
more handy for a short trip to the grocery store.
Another example of the
lack of understanding of weightlifting is when Dzemaili presented a
slide titled “HIGHLY FUNCTIONAL” that reads, “A clean and jerk
is a true full-body exercise in a single movement.” Not quite.
There are two distinct parts to a clean and jerk, as indicated by the
words “clean” and “jerk.” There is the pull from the
floor to the shoulders, a pause after the athlete recovers from the
front squat to a standing position, and then the jerk overhead –
two distinct movements.
3. Cardiovascular
benefits of barbell and kettlebell training. “Barbells, and the
primary exercises we use to do them, are far superior to any other
training tools that have ever been devised,” says Rippetoe in his
classic weight-training textbook, Starting Strength. The
reviewer claims the barbell is less effective than a kettlebell for
developing endurance and strength-endurance, which is not true. The
preponderance of peer-reviewed scientific research shows that
high-level barbell training can target all physical qualities,
including endurance and strength-endurance.
4. Cost of barbells vs.
kettlebells. The reviewer compared the price of a “premier”
kettlebell he sells to Eleiko Olympic barbells. If you’re looking
at top-of-the-line kettlebells, consider that Black Iron Strength’s
kettlebells are pricey, with a single 10-pound kettlebell costing
about $700. I visited two gyms in Rhode Island that had about a dozen
of these kettlebells in various weights, and their sets cost about
$10,000. Beyond cost, there is the issue of practicality.
Most commercial gyms
have extensive dumbbell sets. Weightlifting Coach Carl Miller told me
he didn’t invest in kettlebells for his gym because an equivalent
set of kettlebells would be redundant, because most kettlebell
exercises (including swings, Turkish get-ups, and goblet squats) can
be performed with dumbbells. Returning to the definition of
intensity, try performing kettlebell incline presses and military
presses, then the dumbbell versions. You’ll lift more with
dumbbells, so why invest in a less effective tool? Then, as Rippetoe
would suggest, take this example a step further by performing these
lifts with a barbell. Numbers don’t lie.
The review mentioned
Charles Poliquin’s concern about the stress kettlebells put on the
wrists, due to the non-rotating handles on most kettlebells, and that
the thickness of the handles may increase as the weight increases.
The counterargument in this review is that competition kettlebells
have handles of the same size, which is true. My understanding is
that the heaviest standard competition kettlebell is 106 pounds (48
kilos), so the heaviest deadlift you could perform would be about 212
pounds. It would be difficult to achieve high levels of strength
using such relatively light weights.
5. Risk of back pain
and injury from kettlebell swings. One reason I included Dr. Stuart
McGill in my discussion on kettlebells is that he is considered one
of the foremost experts on back pain and back mechanics, with more
than 250 peer-reviewed papers to his credit. Dzemaili calls McGill a
“theorist,” which, from a sports liability perspective, is
probably not a good idea.
The
issue is that some kettlebell advocates claim that lower back
problems can often be resolved through kettlebell training, and
McGill is frequently cited as endorsing kettlebell training. However,
based on McGill’s research, it would be irresponsible for a
kettlebell coach to recommend that someone with back pain perform an
exercise that places a high degree of posterior shear stress on the
spine without consulting the appropriate health care professional.
6. Sprinting study on
kettlebell swings. I cited a study published in the International
Journal of Exercise Science that found kettlebell swings don’t
improve sprinting speed among untrained female populations. The
reviewer says, “Sprinting is a skill. You don’t improve sprinting
by not sprinting.” If so, how do you explain studies showing that
barbell training produces significant improvements in short-distance
sprints? Furthermore, Eastern Bloc sports science research has shown
a gradual improvement in short-sprint speed among weightlifters as
they move up in classification. Let’s look at two relevant
real-world examples using four world-class athletes.
Mark Cameron is a
weightlifter who was the second American to clean and jerk 500
pounds. Renaldo Nehemiah was a wide receiver for the San Francisco
49ers and the first to run the 100-meter hurdles in under 13 seconds.
At the University of Maryland, the two raced, and for the first 10
yards Cameron was ahead of Nehemiah. Next, there is Brian Oldfield, a
280-pound shot putter who competed in the Olympics, and competed in
weightlifting. In the 1976 “Superstars” invitational competition,
Oldfield raced against Super Bowl X MVP wide receiver Lynn Swann in
the 100-yard dash. For the first 20 yards, Oldfield was
stride-for-stride with Swann. Cameron and Oldfield were not
sprinters, but their barbell training influenced their sprinting
performance.
7. Injured kettlebell
instructors. The reviewer says I “hinted” that kettlebell
instructor Steve Cotter’s heart attack at age 54, resulting in his
passing, was connected to kettlebell training. I didn’t say that. I
said that Cotter’s early passing, along with the orthopedic
challenges of three other popular kettlebell instructors, may create
a negative public perception of the value of kettlebell training. The
reviewer also said I claimed kettlebells injured Steve Maxwell, but I
never mentioned Maxwell’s injuries.
I should also mention
that I’ve written extensively on the link between heart attacks and
exercise for mainstream publications. When running guru James Fixx
died at 52 while jogging, Dr. Kenneth “The Father of Aerobics”
Cooper responded to the backlash by writing a book on the subject,
Running Without Fear. I was an editor at Runner’s World
Publications at the time and interviewed Dr. Cooper about Fixx’s
death to address the link between aerobics and cardiovascular health.
Let me share one more example.
Legendary strength
coach Charles Poliquin died at 57 in 2018. I wrote an article for
Muscle Media 2000 in the 90s, shortly after Poliquin survived a heart
attack. Poliquin had a genetic condition that impaired his ability to
absorb magnesium, a mineral involved in many cardiovascular
functions. He had a brother who died of a heart attack at 24 and
another brother who died shortly after birth, and Poliquin outlived
his father by seven years.
8. Calling out
kettlebell champions. Dzemaili said I referred to Pavel Tsatsouline,
Brett Jones, and Dan John as “kettlebell champions,” and he
added, “That’s a joke!” I never said these men were champions
in kettlebell sport. The title of that section was “Injured
Kettlebell Instructors,” not “Injured Kettlebell Champions,” as
he suggests. I said these kettlebell instructors were, and I quote,
“champions of kettlebell training,” meaning they championed
the benefits of kettlebell training.
9. Bonus Issue:
Building muscle with kettlebells vs. barbells. The reviewer has
produced videos claiming that kettlebells build muscle mass. Over the
past year, I trained at two hardcore gyms that have many IFBB
competitors, including those who competed in the Ms. and Mr. Olympia.
Both gyms have about a dozen kettlebells, and I’ve never seen them
used. I asked one former Mr. Olympia competitor whether he used
kettlebells or knew of any other pro bodybuilders who did. After he
stopped laughing, he said, “No.” Will kettlebells build muscle?
Certainly, but not much, and far less than barbell training.
I’m not dismissing
the value of kettlebells, but I’m pointing out that they have a
performance ceiling. If your goal is general physical fitness, a
kettlebell may help you achieve it. If your goal is elite strength
and power, the kettlebell is just a paperweight in the corner of a
real weightlifting training hall.
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