The goal of this article is to discuss how to merge the two disciplines together to achieve great results. I have successfully done this for the last 10 years and I will share this with you
One thing about using kettlebells and barbells together is that they are essentially the same thing. They are weight. Mass. Iron. A means to an end. In this regard, they are no different in that they help you achieve a goal. Maybe you wish to make sure yourself better conditioned, stronger, lose weight etc
They are also very different. They are shaped differently. Kettlebells come in many different sizes. The barbell is unique in that you cadd almost an infinite quantity of weight to the bar for many different exercises. Want to squat 60kg? 100kg? 200kg? This xan all be accomplished with the barbell. Kettlebells are easily transported; barbells are not. I could go on and on, but you get my point.
Barbell and kettlebell exercises can help each other. I put together the following chart combining Barbell and Kettlebell Exercises to show how to improve your Squat, Bench Press and Deadlift with various Kettlebell drills
The header lists the three main Barbell Movements. Underneath them are similar barbell movements that will also benefit from the kettlebell exercises below:
| Barbell Back Squat | Barbell Bench Press | Barbell Deadlift |
| [Barbell Front Squat] | [Barbell Military Press] | [Barbell Good morning, Barbell Zercher] |
| Goblet Squat | Get Up | Swing |
| Front Squat | SF Arm-Bar/Pullover | Deadstop Swing |
| SF Arm Bar/Pullover | Windmill | Front Squat |
| Swing | Military Press | One-Arm Military Press |
| Windmill | Push Press | Windmill |
| Get-Up | Clean & Jerk | Pullup |
| Clean & Jerk | Bent Press | Snatch |
| Cossack Squat Stretch | Pull-up | Farmer Walk |
| Farmer’s Walk | Goblet SQuat | |
| Cossack Squat Stretch |
Using the above movements to enhance the strength of particular barbell movements, some of them can also be used to increase the mobility of the lifter.
Now that we have covered the various kettlebell strength and mobility movements that are beneficial to the individual barbell lifts, the following sample training session incorporates the barbell and kettlebells together in a synergistic way.
Sample Training Session:
- Warm-up
- Dynamic Mobility Warm-up
- Cat Camel + Hip Circles
- Supine and Side Lying Twist
- SF KB Arm Bar + Pullover
- Brettzel
- Hip Flexor Stretch
- Cossack Squat Stretch w/Kb
- Squat day: KB Goblet SQuat/hamstring drill with prying
2. Power
2 rounds:
- 2 Hand Swing: 24kg x 15
- Snatch 10 per arm
3. Training Session- The Big Rocks
A1. Back Squat
Bar x 10
60kg x 6
80kg x 5
100kg x 3
120kg 5/3
A2. Explosive Lunge
4. Accessory Work- The Small Rocks
B1. KB Single Leg Deadlift 6/6 x 3
B2. KB Windmill 5/5 x 3
B3. Hardstyle plank 5 x 15s
As you can see, Kb’s were used for mobility prep work prior to the Barbell movements- in this example, the Back Squat. I also performed a short, fast and quick two rounds of swings and snatches to help with my power, excite the nervous system and to maintain my form in these two kettlebell movements. After the back squats were completed I performed a kettlebell power exercise that worked on speed and leg turnover, something I need while still playing football. Near the end of the session The Small Rocks such as the KB Windmill was utilized as both mobility and movement for my shoulders and hips but also as a strength exercise for my trunk/core.
Combining the barbell and kettlebells is easier than one may think. Use the above charts to aid you.
Enjoy!
