Barbell Deadlifts + Kettlebell Presses + Weighted Pullups = Max Strength Work

[Jim B]

Barbell Deadlifts + Kettlebell Presses + Weighted Pullups = Max Strength Work

Recently, someone asked a question regarding my choice of exercises for heavy strength work.

 

Question:

Jim, In your training logs I notice that you use barbells for deadlifts, but use kettlebells and bodyweight for most other things. Why is that?

 

Answer:

There really is no implement besides the barbell that enables one to progressively load as much weight, so they are necessary for building maximal strength. I find that I can get most of what I need with heavy kettlebell presses and weighted pullups for maximal strength work, but to really load up the lower body I need something more.

  

The reason I choose the deadlift for my "big lift" is because it carries over into so many other activities and puts a huge demand on your system. This is necessary to get stronger. Since heavy deadlifts will help me run faster, jump higher and punch harder, it is on my list.

 

I have recently added double kettlebell front squats more for flexibility and core stabilization than for added strength work.

 

I do not want to start a squat -v- dead debate, but I personally do the deadlift instead for the following reasons:

 

* I don't need a spotter or to use the squat rack. I can just drop it if I need to.

 

* The deadlift works more muscles than the squat (i.e. forearms, traps, etc.).

 

* The deadlift is all concentric, which is important in avoiding hypertrophy and soreness. My legs are big enough already, and I don't like being so sore that it affects my martial art or other training. If I was looking to add 20lbs of muscle, I would definitely hit the heavy squats.

 

* Lifting is an activity people do every single day. One of my main reasons for including this is to prevent injury. The better I am at picking heavy things up, the less likely I am to get hurt doing so.

 

I do not specialize in this type of training, but add it in a few days per week for balance, and because it carries over into every other type of activity. This is really a "bare minimum" selection of max strength exercises, meaning they cover most of the bases with only a few exercises. I should also add that I rest from 3-5 minutes between each set of each exercise on these days.

-Jim

www.idahokettlebells.com