Why would a weightlifter use kettlebells in their training? Actually, there are many reasons and I’ll cover them now. I’ll share specifically how I use kettlebell training to support my skills with weightlifting and how any lifter can easily incorporate kettlebells into their training program. Surprisingly, there is very little information on the applications of kettlebells for the weightlifter.
 
Kettlebell training is often compared to weightlifting. While there are some similarities, the fact is they are two entirely different strength skill sets and training methods. As far as the similarities, they both have ballistic movements (fast lifts) and they can both improve explosive strength, but let’s just say there are huge differences between a kettlebell snatch and a classic barbell snatch. How can these two methods complement each other?
 
HOW KETTLEBELLS CAN HELP THE WEIGHTLIFTER
 
Although I’m not sure how often coaches actually use kettlebells to support the weightlifting movements and programming approaches, I’ve discovered that kettlebell training can significantly help weightlifting.
 
Remember, the goal of a weigthlifter is to become a better weightlifter, not to become better with kettlebells. Always keep the goal the goal.
 
With that understanding, I do believe there are several reasons why an athlete can use kettlebells in weightlifting. In general, the weightlifting athlete can use kettlebells for the following reasons:
 

• As a warm-up or “movement prep” program (my preferred approach)

• To improve mobility

• To enhance power production

• To improve general strength

• To address conditioning (typically not developed in true weightlifting programming)

 
These are a few examples of ways to incorporate kettlebells that won’t take away from the primary goal.
 
I have found several benefits for kettlebells to support my own weightlifting. I primarily use these tools prior to my weightlifting session as a warm-up or movement preparation program, so that will be the focus and I’ll outline exactly what I do.
 
WHY DO WE WARM-UP? (TO P.R.E.P.)
 
There are 4 major reasons why a warm-up is important prior to any lifting session (weightlifting or other). I call this P.R.E.P.
 

1. PREPARE

 
To prepare the muscle, joint, tendons, and soft tissue prior to heavier lifts.
 

2. REHEARSE

 
To rehearse movement patterns.
 

3. ELEVATE

 
To elevate tissue temperature.
 

4. PRIME

 
To prime (or activate) the nervous system.
 
With this rationale, I’ve found that kettlebells accomplish these things very well prior to a weightlifting session. If there’s a “perfect warm-up” for weightlifting, this approach may be it.
 
SPECIFIC APPLICATIONS
 
There are six key exercises that could be considered and effectively used in a weightlifter’s program. Realistically, the first three listed below would be more than satisfactory to accomplish that goal.
 
Here are the exercises and why I think each of these are valuable for the weightlifter.
 
1-THE GET UP (aka THE TURKISH GET-UP)
 
I’ve said it before and I’ll say it again. The get-up is one of the most valuable exercises we have in our toolkit. It’s an exercise for all humans and athletes. The get-up improves mobility, stability, motor control, strength, and overall movement competency.
 
Specifically for weightlifters, it’s a unique and effective exercise that can be extremely valuable to improve general body strength and overhead mobility and stability. A get-up checks many boxes in the movement prep phase. I’ve noticed that a get-up (or a few) is the ultimate “movement priming system” to prepare the body for weightlifting movements. The get-up makes you strong, durable and resilient.
 
2-THE KETTLEBELL SWING
 
(NOTE: The swing I recommend is the Russian-style kettlebell swing which does not take the kettlebell overhead.)
 
The swing is another exercise that can be added to any athlete’s program to enhance program effectiveness without detracting from the weightlifting session. Gluteal activation with the kettlebell swing is a primary benefit and that is very desirable for the weightlifter.
 
The key with using the kettlebell swing is proper programming and not doing too much volume before a training session. The swing can also be used to enhance conditioning (ideally after a weightlifting session), but the primary role is the activation and generation of explosive hip power.
 
What’s important to note is that while explosive hip power is developed with the swing, the neuromuscular motor control pattern in the hips is much different with the swing compared to weightlifting movements.
 
In the swing, we use the hip hinge and with weightlifting movements, the hip power comes from the power position. These are two distinct hip patterns. Why is this important to understand? Because there is not necessarily a transference of skill to weightlifting (I’ll discuss this in a minute). Regardless, the swing is highly effective for the weightlifter - and everybody else for that matter - to activate the power of the hips and glutes.
 
3-GOBLET SQUAT
 
The goblet squat is misunderstood. It’s not like a barbell squat; it serves a different role. This movement is outstanding for the lower body, especially the deep squat mobility that is required for weightlifting. The goblet squat can be used as a simple movement preparation drill for the squatting pattern and since ankle mobility can be an issue for athletes, the goblet addresses ankle mobility issues very effectively.
 
Breathing and trunk posture is also important in sound goblet squat technique. This squat variation helps prime the back squat or front squat patterns. I can’t think of a more simple and effective movement primer for weightlifting than the use of the goblet squat.
 
4-THE HALO
 
Take the horns of a light kettlebell, hold the bell close to your body in front of your chest, and rotate the kettlebell around your head like a halo. This is the simplicity of the halo exercise and it’s used to improve overhead mobility. Specific to weightlifting, it’s excellent to improve shoulder joint and thoracic mobility, which it does really well. I want to re-affirm that the key to the kettlebell halo is keeping the kettlebell close to your body as you “halo” the kettlebell around your head. It’s a little harder to do that way and amplifies the mobility benefits.
 
5-THE HALF-KNEELING PRESS
 
Any type of kettlebell press can beneficial, but I prefer the half-kneeling variation as a warm-up movement for weightlifting. Position yourself with one knee on the floor and then position the opposite leg out straight out in front of you (hip and knee at 90 degrees). I like this variation to activate the trunk stabilizers, as well as prime and rehearse overhead range of motion.
 
It’s excellent preparation prior to the bigger lifts in overhead movement and mobility. Since overhead mobility and trunk activation is a requirement for the Olympic lifts, the half-kneeling press variation serves well to prep the body prior to the weightlifting movements. Do not use heavy loads. As a matter of fact, I use a rather light kettlebell. Remember why we are doing this, to activate and prepare for the bigger lifts.
 
6-THE SOTS PRESS
 
Finally, there is the SOTS press. The SOTS press is performing a single (or double) kettlebell press from the rock bottom squat position. The best way to initiate the SOTS press is to grab a light kettlebell and position the bell in the kettlebell rack position, then drop to the bottom of the squat, and press the kettlebell straight up from the bottom position. If you’ve never done this before, use a very light kettlebell and assess how you perform. For many people, it can be quite the challenge, so be conservative.
 
What this press does is significantly help with stability and mobility overhead demands of the “catch phase” of the snatch or jerk (although it is a different position due to the arm position at the lockout.)
 
I really like the SOTS as a movement preparation exercise before a weightlifting session. Keep in mind, the SOTS demands a high level of mobility and stability and that’s why it’s best to start with one kettlebell and keep the kettlebell on the light side to assess where you are. For most weightlifters, this is a movement that “should be” accessible. Don’t do a lot of volume. Three sets of three really seems to be about right.
 
SAMPLE SESSIONS
 
Here’s a few sample sessions for warming-up that can be used prior to a weightlifting session. These sessions can be part of your warm-up and priming session. Keep the sessions short and remember the “why.” Examples are quick and effective.
 
General rules to consider in using kettlebells to warm-up.
 

• Don’t go heavy (remember that you’re warming up and priming movement patterns)

• Don’t do too much volume (do just enough to prepare for the session)

• Experiment and find what exercises and volume works best for specific training sessions (ex, snatch focused sessions, clean and jerk sessions, etc.).

 
Here are 6 different warm-up sessions I’ve used prior to a weightlifting session:
 

Example 1	1-3 rounds	Example 2	1-3 rounds
Halo	x5	Get Up	x1
Goblet SQ	x10	*SOTS	x3-5
*SOTS	x3-5	Goblet SQ	x10
1 Hand KBS	x10	Halo	x5
Get Up	x1	1 Hand KBS	x10

 
 

Example 3	1-3 rounds	Example 4	2-3 rounds
1/2 Kneel Press	x5	Goblet SQ	x5
Get Up	x1	Halo	x5
Goblet SQ	x5	Get Up	x1
2 Hand Swing	x15	1/2 Kneel Press	x5
		1 Hand Swing	x10

 

Example 5	2-3 rounds	Example 6	2-3 rounds
Goblet SQ	x5	2 Hand Swings	x10
SOTS	x3-5	Get Up	x1
Get Up	x1
2 Hand Swings	x5

 
CLOSING THOUGHTS
 
Using kettlebells to complement a weightlifting program can enhance the effectiveness of the program when integrated appropriately. This article provided an overview on the general guidance to use kettlebells in a weightlifter’s training as a stand-alone warm-up program.
 
It is important to remember to not detract from the primary training goal of any program. In the case of weightlifting programming, the primary goal is to improve strength and skill in the snatch and clean and jerk. With that understanding, kettlebells can be uniquely supportive for a weightlifting athlete.
 
As with any exercise, it is important to understand “the why” behind the exercise. Why is an exercise being used in the program in the first place? The six exercise above have found to be high value as assistance exercises in weightlifting programming. Based on the rationale I have provided, these can be considered by the weightlifting coach or athlete.