Training, practice, working out, getting exercise or whatever you call it can take oh so many shapes.
Compared to 50 years ago when the choice of health and strength came down to gymnastic endeavours, calisthenics or barbell routines, today we have bodyweight calisthenics, parkour, dumbbells, barbells, machines galore, kettlebells, bands, straps, balls, shake-weights (!?!?!) and I’m sure I’ve forgotten a few but you get the picture. There are so many choices today.
One area that has taken the health, strength and fitness arena by storm (if I may say so myself) is that of training minimalism.
Championed by the likes of Pavel Tsatsouline, Pat Flynn and Tim Ferriss to mention but a few, the premise that you should spend your training time on the activities that yield the majority of the results is the way to go. Using a minimum affective dose approach is similar in concept to the Pareto principle or what some refer to as Paretos Law. The principle also known as the 80/20 rule states that 80% of the outcomes derive from 20% of the causes. In other words, 80% of your training results comes from 20% of what you put into it.
Think of it; how much of a standard 1 hour gym session is actually worth the time and effort? All the fiddling around with one body part movements take up valuable time instead of just completing one big compound exercise. You might think that more is better in regards to calorie expenditure, however, if you whittle away your energy on the small ‘stuff’, that have little impact on the metabolism, how much energy do you have to commit to the big ‘stuff’ that has the potential to really impact the metabolism.
Majoring in the minors is one sure way to fail at most things in life.
Talking of minimalism, let’s jump in and look at the Kettlebell and other tools. Is it really the optimal tool for exercise minimalism?
Let’s first consider the important ‘majors’ of any good training session.
- We need to move those big body parts with compound movements like Squatting, Hinging aka the Deadlift, Pushing, Pulling, Bracing that aids in developing strength and maintaining muscle mass.
- We should nearly always include power moves or quick lifts.
- Time efficient.
- Should relate to your human function – you want to move better for a long time, yeah?
- Should develop movement skills – related in ways to function.
- Influence the bodies metabolism favourably.
These are the majors, the important stuff that training is used for.
To address these important qualities you could go to a gym hugely populated with barbells, dumbbells, strength machines for every body part, treadmills, cycles, stepping, thrusting, vibrating gadgets galore…. I said you could, but how much time is that going to take, never mind figuring out what does what.
What we’re looking for in a minimal training mindset is lack of fluff, no hassle, just get in, get the work done and go home to recover, spend time with family or get back to work.
How about the good ol’ dumbbell?
While a dumbbell can be used for pretty much all the compound moves it is pretty much limited to just doing the strength moves. Try doing an explosive move with a dumbbell and you’ll figure our how hard it is to manhandle and hold onto. Maybe not the optimal tool to get everything done hassle free but a close contender.
What about a barbell, you can do near everything with a barbell?
I spent many years with a barbell and truely love the feeling of training with a barbell. It’s best suited for developing maximum strength in all the big moves and it can be used for quick lifts. With over 20 years of training people I don’t often get to work with someone who is comfortable with a barbell for every big movement. Why? They lack the movement skills to use the bar. They can’t hold the bar on their shoulders to squat. Pressing with both hands often doesn’t work due to shoulder limitations and the same goes for the bench press. Deadlifting is the most common go-to that works fine but as for most other movements, most people, most of the time struggle to use the barbell affectively. Whilst mobility training can address the deficits in some occasions, the very strict linear and bilateral (two limbed) nature of barbell training often causes niggles, tweaks and injury. I love the barbell, but for minimal training it isn’t the best tool for most of the people (in my opinion anyway).
On that note, who are most of the people?
Most trainers start off with aspirations of working with elites, athletes, hot, toned specimens of human evolution. The reality is that most trainers spend most of their time working with mums, dads, grandparents, people who work 40+ hours a week at work, then supporting their families, they’ve household chores to get sorted, grass to cut and meals to prepare. Most of them want to feel stronger, less tired and achey and probably want some sense of achievement as they escape to their training.
Do you think training minimalism is suited to them? Hell yeah!
Enter the Kettlebell.
Look, I am biased as I start to talk about kettlebell training. Funnily enough, when I first signed up to a kettlebell certification back in 2009, I did so with a sense of disbelief regarding all the hype. It’s a ball with handle on it – ‘what’s the big deal’?
I learned very quickly however, what a gem the kettlebell is.
When I start working with a new client I make it clear that we train movements. When it’s time to load those movements we do so. We still train movements though. The load is just added to keep progressing.
The dealio with the kettlebell is with it’s shape. Plain and simple. There is no magic woowoo Russian secret, it’s just an old agricultural weight that found its way into the training world – because it gets a job done.
The handle, the compact size, the ability to do all the compound lifts, the ease at which you can transition from a compound grind lift to an explosive lift, just makes the kettlebell a good all-round tool to use. Having a kettlebell in one hand at a time or a kettlebell in each hand allows users to do a range of movements without the restriction of a straight bar or a wobbly dumbbell.
To save time and hit all the requisites of an effective training plan, the kettlebell can be used in a complex. A complex is simply a number of movements strung together and carried out non-stop. Training is this manor allows for training strength, explosiveness and metabolic improvements, oh, and a session can be done in under 15 minutes if you like.
You can use a bar or a dumbbell or even bodyweight moves for a complex, but for ease of use, the kettlebell wins. And yes, you can mix in bodyweight movements – no hassle is the game at foot, so less is fluff is more win!
Here’s an example of a very simple kettlebell and bodyweight complex that even an exercise newbie can learn to do in a number of sessions:
- Push Ups x 5
- Goblet Squat x 5
- Swing x 10
Do 5 rounds with adequate rest between rounds.
That’s it. Short, sweet and done in no time at all. The majority of the moves we need are there.
An alternative could be:
- Clean and Press
5 rounds or fit in what you can in 10 – 15 mins. Be your own chef!
Use any rep range specific to your goals. Heavy and short reps for strength. Medium and longer reps for muscle building.
Complexes can be built for many areas and sure, you can still do circuits or pair off movements. The complex is just one way to tick that minimalism box.
Of course technique is vital like in using any piece of equipment, but there are good kettlebell trainers available via StrongFirst, the RKC and other reputable training organisations.
My point here today is this. If you want to pursue training minimalism, I whole-heartily recommend getting to grip with using the kettlebell.
Got any questions? Shoot them my way.