5 Kettlebell Myths That Need to Die

Hey Kettlebell Fam!

Lately I've seen a lot of people on the 'Gram saying kettlebells are a pointless training tool. If I'm being real with you, they may not be the best for certain things, but they're pretty damn good at a lot of stuff. They're ridiculously convenient, easier to use (and get good at) than you think, and still great for building strength, muscle, endurance, mobility and athleticism.

If you're like I was and kind of bored with gym bro splits, getting older and wanting to train more for longevity, or just want to move better and feel more athletic, keep reading. I'm dropping the 5 myths about kettlebell training that need to go away.

Kettlebells get a lot of hate

They aren't useless, they aren't just for show, they CAN be really heavy, they CAN be progressively overloaded, and YES, you really can build muscle and strength with them. They seem to be getting a lot of hate lately, so I figured, why not talk about what they're actually good at and debunk the nonsense floating around about my favorite big iron ball?

Myth 1: Kettlebells are just for cardio

Yes, kettlebell workouts can burn a crazy amount of calories. But saying they're just for cardio is like saying barbells are just for squats. It's lazy thinking.

Kettlebells are a complete strength and conditioning tool if you know what you're doing. You can deadlift heavy, clean, press and squat for strength, and build explosive power. And yes, you'll still get your heart rate up like you did a sprint workout. Kettlebells don't ask you to choose between strength and conditioning. They require both.

Myth 2: You can only go light

Imagine holding a big-ass ball in front of your chest, or like a baby on one or both sides. That's holding a kettlebell. I think when people picture kettlebells, they assume they only go up to a certain weight, and that weight isn't enough to "do anything."

I've been coaching these for a while now, and I've seen plenty of guys who are strong in the gym pick up a 16 kg bell for a complex and fall apart. Even that "little" weight will humble some strong lifters. Now imagine doing that with an 88 lb or 150 lb bell. That will humble you, make you much stronger, and it's WAY HARDER than you think.

Myth 3: You need a full set of kettlebells

False. When I bring on new clients, or when someone asks me what weights to buy, my answer is usually "a 16 kg and a 24 kg." Just one of those will humble you, so when you add the other into the mix… now we're really having fun.

When I started my kettlebell journey, I had only 3 kettlebells for the first full year, and they DESTROYED me. Having one bell is great because it makes you appreciate how much you can do with one tool. You can hit strength, endurance and mobility, and challenge yourself creatively instead of depending on more "stuff."

Having more bells is nice. But you don't always need more tools. You can add more reps, or make a simple change to the variation that makes a movement much harder.

Myth 4: You can't build muscle with kettlebells

This is definitely the worst one on the list. Kettlebells are literally resistance, and guess what builds muscle? Tension, load, volume and intensity.

You think double 32 kg front rack squats won't build some massive meat rockets? You think heavy presses and snatches won't build boulder shoulders? Muscle doesn't come from a specific tool, it comes from the effort you give, and trust me, you give a TON of effort with kettlebells.

Are kettlebells ideal for isolating biceps? Not really, but technically you can. But if you want real-world, functional muscle and strength, and a lean, athletic body to match, kettlebells can do that. Oh, and they definitely don't skip leg day. (I dig deeper into this one in Can You Really Build Muscle With Kettlebells?)

Myth 5: Kettlebells are only for athletes and advanced lifters

Yet another load of crap, and honestly a little insulting. Kettlebells are one of the most scalable tools on the planet. They're not just for "athletes" or people who can snatch half their bodyweight. They're amazing for beginners and actually great for teaching people how to move better and more naturally.

They teach you to move as a unit, to be more coordinated, to engage your core, and to push hard with good technique. Start light and work your way up, just like any other weight. Kettlebells can be picked up by anyone, no matter their training level, then pushed towards whatever your goals in a fun and efficient way.

The truth about kettlebells

Kettlebells aren't some trendy shortcut. They're not a "hack." They're one of the most well-rounded training tools out there. They're great for people with busy schedules, people who want to skip the gym membership, people who like training outdoors, and anyone who wants it all from their training without needing an entire gym.

So grab one or two kettlebells, get on a solid training routine, and let the fun begin!

Need a routine to follow? Start with the Kettlebell Training App, free for 7 days, or pick up a program that's yours to keep.

– Adam