Powerlifting is a sport focused on maximal strength in the squat, bench press, and deadlift. While these three lifts are the main focus for most powerlifters, incorporating accessory work into your routine is crucial for improving weaknesses, enhancing mobility, and preventing injury. Kettlebells, with their versatile and functional design, are an excellent tool for powerlifting accessory work. Their unique shape allows for movements that target multiple muscle groups, improve grip strength, and enhance stability and coordination---all of which contribute to better performance in the main powerlifting lifts.
In this guide, we will explore the best kettlebells for powerlifting accessory work, focusing on how they can help improve strength, mobility, and endurance. Additionally, we'll provide insights into the most effective kettlebell exercises for accessory work and offer practical advice for integrating kettlebells into your powerlifting regimen.
Why Use Kettlebells for Powerlifting Accessory Work?
Kettlebells are a powerful tool in a powerlifter's accessory workout regimen for several reasons:
- Unilateral Strength : Kettlebells are ideal for developing unilateral (one-sided) strength, which helps address imbalances between sides of the body that could otherwise negatively affect your main lifts.
- Core Stability : Many kettlebell exercises, such as the kettlebell swing or Turkish get-up, are excellent for building core stability, which is essential for maintaining proper form during the squat, deadlift, and bench press.
- Grip Strength : The kettlebell's unique design---often with a thick, round handle---requires greater grip strength, making kettlebell exercises an excellent accessory for improving your grip, a key element for better deadlifting and bench pressing.
- Conditioning : Kettlebell training incorporates both strength and cardiovascular endurance, providing a full-body workout that complements the heavy, slow nature of powerlifting training.
- Improved Mobility : Kettlebell exercises, such as the Turkish get-up, help improve shoulder, hip, and ankle mobility---critical for deeper squats and better deadlifting form.
Best Kettlebells for Powerlifting Accessory Work
Here are some top-rated kettlebells that will suit your powerlifting accessory work needs:
- Weight Range: Available in weights from 4 kg (8.8 lbs) to 48 kg (106 lbs)
- Material : High-quality cast iron
- Features: Durable construction, comfortable handle, and a smooth finish
- Why It Stands Out : Rogue Fitness is known for producing high-quality, durable kettlebells, and their Classic Cast Iron Kettlebells are no exception. The smooth finish allows for a better grip, while the ergonomic handle ensures comfort during extended use. These kettlebells are perfect for a wide range of accessory exercises, from swings to goblet squats and more. The wide weight range allows for progressions, making them an excellent investment for powerlifters of all levels.
- Best For : Powerlifters looking for a durable and versatile kettlebell for a variety of accessory exercises.
- Weight Range: Available in weights from 5 lbs to 88 lbs
- Material : Cast iron with a powder-coated finish
- Features: Ergonomic handle, color-coded weight range, and durable finish
- Why It Stands Out : Kettlebell Kings offers high-quality kettlebells with a powder-coated finish, which provides an excellent grip and long-lasting durability. The kettlebells are available in a range of weights and are designed to handle intense use, making them ideal for powerlifting accessory work. The smooth handle ensures comfort during high-repetition exercises like kettlebell swings and snatches, which are essential for building endurance and explosiveness.
- Best For : Powerlifters who want a versatile kettlebell with excellent grip and durability for high-intensity accessory work.
- Weight Range: Available in weights from 8 kg (17.6 lbs) to 48 kg (106 lbs)
- Material : Steel
- Features: Competition-standard design with consistent size across all weights, color-coded
- Why It Stands Out : The Rogue Competition Kettlebells are designed to meet the highest standards of competition, making them perfect for serious lifters. Their uniform size across all weights allows for consistent form and technique, making them an excellent choice for powerlifting accessory exercises. Whether you're doing kettlebell snatches, swings, or Turkish get-ups, the precision of these kettlebells helps maintain proper form and progression.
- Best For : Powerlifters who want a competition-grade kettlebell for both accessory work and preparation for kettlebell sport.
- Weight Range: Available in weights from 5 lbs to 100 lbs
- Material : Cast iron with a vinyl-coated finish
- Features : Vinyl coating, ergonomic handle, affordable pricing
- Why It Stands Out : Titan Fitness offers kettlebells that are great for powerlifting accessory work at an affordable price point. Their kettlebells are vinyl-coated, which helps protect both your floors and the kettlebell from damage. The ergonomic handle ensures a comfortable grip during long workout sessions, while the variety of weight options makes it easy to progress in your training.
- Best For : Powerlifters on a budget who want a durable kettlebell for basic accessory work.
- Weight Range: Adjustable from 8 to 40 lbs
- Material : Steel
- Features : Adjustable weight system, compact design
- Why It Stands Out : PowerBlock's adjustable kettlebell is a game-changer for lifters who are short on space or prefer a more streamlined setup. The adjustable weight system allows you to switch between different resistance levels with ease, making it perfect for various accessory exercises. The compact and durable design ensures that you can use it for high-rep kettlebell swings or complex movements like the Turkish get-up without compromising your form or comfort.
- Best For : Powerlifters looking for a space-saving kettlebell that can be adjusted to meet their evolving strength levels.
Effective Kettlebell Exercises for Powerlifting Accessory Work
Here are some of the best kettlebell exercises to enhance your powerlifting accessory work:
The kettlebell swing is one of the most effective exercises for developing explosiveness and improving your deadlift. It targets the posterior chain, including the hamstrings, glutes, and lower back, which are crucial muscles for a strong deadlift.
- How to Perform :
- Stand with feet shoulder-width apart, gripping the kettlebell with both hands.
- Hinge at the hips and swing the kettlebell backward between your legs, keeping your back flat.
- Forcefully drive your hips forward, swinging the kettlebell to shoulder height.
- Repeat for reps, focusing on the explosive hip thrust rather than using your arms.
The Turkish get-up is a full-body exercise that builds shoulder stability, core strength, and mobility. It's especially beneficial for improving control in the bench press and squats.
- How to Perform :
- Start lying on your back with the kettlebell pressed overhead in one hand.
- Keep your arm straight as you move through a series of steps to stand up, ensuring that the kettlebell remains stable overhead.
- Reverse the steps to return to the starting position.
The goblet squat is a great accessory for improving squat depth and mobility. It also enhances core stability, helping you maintain a solid bracing technique during squats and deadlifts.
- How to Perform :
- Hold a kettlebell by the horns close to your chest.
- Stand with feet shoulder-width apart, toes slightly pointed outward.
- Squat down, keeping your chest upright and your knees tracking over your toes.
- Push through your heels to return to the starting position.
The kettlebell clean and press is a dynamic exercise that targets the entire body, improving coordination, power, and shoulder strength---important for pressing movements in powerlifting.
- How to Perform :
- Start with the kettlebell on the ground between your feet.
- Clean the kettlebell to the rack position (in front of your shoulder).
- Press the kettlebell overhead, then lower it back to the rack position before returning to the starting position.
Conclusion
Kettlebells are an essential tool for any powerlifter looking to improve their accessory work. From increasing grip strength to improving mobility and stability, kettlebells offer a wide range of benefits that complement powerlifting training. The kettlebells mentioned in this guide provide high quality, durability, and versatility for powerlifters seeking to enhance their overall performance.
By incorporating kettlebell exercises like the swing, Turkish get-up, and goblet squat into your accessory routine, you'll build strength, stability, and mobility, all of which will carry over to your main powerlifting lifts. Choose a kettlebell that suits your needs and weight preferences, and start integrating these powerful exercises into your training regimen today.