How to Train with an Olympic Bar Vs. Kettlebells
Olympic bars and kettlebells are two different pieces of exercise equipment that can be used for muscle growth, muscle endurance and general strength training. They both follow very different principles to achieve the same effects. Olympic bars focus on slower motions with heavier weights for lower reps while kettlebells focus on faster motions with lighter, differently shaped weights for higher reps. Both will build muscle and burn body fat, so it is really up to you as to what kind of exercise you prefer.
Both kettlebell and Olympic bar programs have beginner and advanced exercises; you should start your program with the beginner exercises.
Instructions
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Olympic Bar
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1
Squat with an empty bar across your back, with your shoulderblades pressed together. Push your butt backward as you squat and keep your back completely straight. Put your feet far enough apart so that you can squat all the way down without lifting your ankles up, and ensure that your knees stay behind your feet.
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2
Deadlift by squatting in front of an Olympic bar, holding it at shoulder length and lifting it up to your waist by pushing from your legs, straightening them as you do so. Keep your back and arms straight throughout the movement.
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3
Overhead press by putting an empty bar at your collarbone while standing up. Then, keeping your back straight and legs locked, push it over your head vertically.
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4
Bench press by lying on a bench under an Olympic bar. Bring the bar down to your chest (without touching your chest), then push it back up. Keep your elbows in and your shoulderblades pressed together.
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5
Perform all these exercises with just a bar, then, once your form is perfect, start adding weight until you can only do five reps. Do five sets of five reps each workout.
Kettlebells
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6
Swing a kettlebell by standing in front of it with a straight back and performing a deadlift to lift it up to waist height. Then, use one hand and swing it up to shoulder height, then bring it back down in a controlled manner.
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7
Lie down with a kettlebell next to you.
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8
Grab it with one hand and push it above your chest. Bring your other arm up to help support it.
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9
Put one arm flat, making a 90 degree angle with your body.
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10
Lift a leg up, then push with the flat arm until you are in a lunge position. Then, push up with your legs until you are standing up. Reverse the motion to finish your first rep of a Turkish getup.
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1
Tips & Warnings
Add bodyweight exercises like pushups, pullups and situps to your beginner kettlebell workout.
