Blog: 8min read

Why did I shift mostly to kettlebell workouts?

To intro this blog post on kettlebell workouts, I’d like to share one of my favorite proverbs:
‍
“Methods are many. Principles are few. Methods always change. Principles never do.”

This is a look into my methodology...

Autumn 2024

Introduction

Let me start by saying that I don’t push kettlebell training on my clients. I use whatever implement best suits them—dumbbells, barbells, bodyweight, whatever aligns with their fitness level, goals, and structure. Some people don’t take to kettlebell workouts well, and that’s totally fine. That said, I do have a strong bias toward kettlebell training. Most trainers have their own biases, whether they admit it or not. And honestly, I think the fitness industry as a whole is still heavily influenced by barbell and powerlifting culture. Which is effective, yes—especially when it comes to strength and conditioning and hypertrophy. But I sense a shift coming. A movement toward low impact, joint-friendly tools that train the entire body.

At this moment in time, we have the most data on barbell lifts. And understandably, the industry leans on what it knows. But from my point of view, there are already plenty of powerlifting coaches out there. I saw an opportunity to present something different. My own approach. My own filter on what training could look like for everyday people chasing long-term results.

Because, like Dan John said, "the best training program is the one you’re not on."

How it all started

I’ve been a trainer for 15 years.

I discovered kettlebell workouts in 2007 through a friend’s dad, who owned a fitness studio and was one of the early adopters of RKC. He gave me my first job as a personal trainer in 2010 and helped lay the foundation of my coaching style.

While I used all types of tools, including goblet squats, push-ups, dumbbell deadlifts, and cardio circuits, those early years were where I sharpened my skills with the bell.

So why mostly kettlebells?

Now in my 30s, having trained for over half my life, I’ve pushed my limits in the gym, in the cage, and on the mats. I’ve hit hard strength training goals, but I’ve also been injured. And injuries give you perspective. You start thinking less about your max deadlift and more about functional strength, core strength, and staying pain-free while you play with your kids or train jiu-jitsu. I’ve built a foundation of strength. Now, I want to maintain it in a way that supports longevity. I want to move well, keep my glutes, hamstrings, quads, and posterior chain active, and stay mobile. Kettlebell workouts do that for me better than anything else.

To me, the kettlebell is the most versatile training tool out there. It blends high-intensity and low impact. It covers cardio, strength training, power, and endurance. And the best part? You don’t need a gym full of equipment. A single kettlebell and a smart plan can give you a full-body kettlebell workout that trains every muscle group.

Let's be clear there are limitations...

Kettlebells are not ideal for traditional hypertrophy. If your only goal is size, especially upper-body mass, you’ll likely need more vertical and horizontal pressing work. Biceps curls, overhead presses, shoulder presses, even machine rows—those are hard to fully replicate with bells.

Same goes for some of the best kettlebell exercises like the kettlebell swing, windmill, turkish get-up, or kettlebell snatch. They’re amazing for performance and coordination, but they won’t give you the same kind of hypertrophic stimulus as a focused bodybuilding split.

That’s why I created something I call Kettlebuilding.

Heavy kettlebell workouts + traditional bodybuilding. I pair ballistic, single-arm or EMOM-style bell work with hypertrophy lifts using dumbbells, cables, or bodyweight. It lets me stay athletic and explosive, while still getting the physique benefits people want. For me and many of my clients, it’s the best of both worlds: strength, mobility, grip strength, and aesthetics.

And don’t let the simplicity fool you. A good warm-up, a solid bell, and a few rounds of kettlebell clean, goblet squats, lunges, and swings can leave your heart rate bumpin’ and your entire body lit up.

There are levels to this stuff. The starting position and technique matter. The reps matter. Your kettlebell weight matters. It all adds up. But once you get comfortable with the patterns and find your rhythm, it unlocks something special.

To conclude:

I’ll continue to explore this in future posts, probably with some follow-along workouts, movement demos, and deeper dives into the programming side. I’ll also share more about how I modify these routines for beginners, how I incorporate HIIT, and even where supplements come in to support fat loss, weight loss, and recovery.

But for now, I hope this post gives you some insight into why I made the switch.

Because at the end of the day, your workouts should support your life, not steal from it.

‍And no, "kettlebuilding" isn’t a revolutionary idea. But to my knowledge, there’s no real system behind it yet. Maybe that’s my next project.
More things I wrote...

Basic Workout Routine: Build Strenght and Stay Consistent

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30-Minute Workout That Actually Works

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Kettlebuilding Program

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Written by Pat Crowley
Located at: 17 Station Street, Suite 100
Brookline, MA 02445
Phone: (617) 960-6920
Email: pat@patcrowleytraining.com
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