Can You Reach Peak Performance with Only 3 Kettlebells? Challenge Accepted
In a podcast I recorded with Dan John, (yes I use to have a P-Cast) we discussed the idea of creating world-class athletes with minimal tools—a concept that has stuck with me ever since. It reminds me of Pavel Tsatsouline’s teachings on minimalist training, which emphasise using just a few key pieces of equipment for maximum results. Among those tools, kettlebells stand out as the epitome of efficiency. But what makes kettlebells so powerful isn't just the tool itself; it's the process of mastery that comes with it, especially when you limit yourself to only three weights: 16kg, 24kg, and 32kg.
A Brief History of Kettlebells
Kettlebells, or girya in Russian, have a rich history dating back to the 18th century, initially used as counterweights in Russian markets. Over time, strongmen and military personnel discovered their physical training potential. The Russian military famously used kettlebells to develop strength and endurance with just one tool. In modern times, kettlebells became popularised worldwide through Pavel Tsatsouline, a former Soviet Special Forces instructor, who introduced their minimalist training philosophy to the West.
Why Kettlebells? And Why Only Three?
Owning just three kettlebells—16kg, 24kg, and 32kg—harnesses the true spirit of minimalist training. This simplicity forces you to focus on progressive overload, precise technique, and maximising your results with each weight before moving up. These weights, traditionally measured in poods, correspond roughly to 1 pood (16kg), 1.5 poods (24kg), and 2 poods (32kg).
Each kettlebell offers unique challenges, and the significant jump in weight between them requires a strategic approach to training. You can’t just move from one weight to the next without building a solid foundation—both mentally and physically.
Greasing the Groove: The Importance of Volume and Variability
One of the key principles of kettlebell training, especially when limited to only three weights, is Greasing the Groove—a concept Pavel Tsatsouline popularised. This principle focuses on increasing strength through frequent, sub-maximal efforts without reaching failure. It’s all about consistency and volume, allowing you to gradually build the strength needed to tackle heavier weights over time.
For instance, if you can comfortably perform 10-12 reps of an overhead press with the 16kg kettlebell, but you’re unable to press the 24kg bell even once, this is where Greasing the Groove comes into play. Instead of rushing to attempt the heavier weight too soon, you’ll focus on increasing your volume and sets with the 16kg kettlebell. Over time, this method helps build the strength necessary for the next weight jump.
The Unique Versatility of Kettlebells
A great benefit of kettlebells is their unique design, which allows for a variety of challenging exercises to break through plateaus when moving to the next weight isn’t immediately possible. The shape of the kettlebell offers multiple grip positions and angles, which can add variability to your training and further strengthen different muscles and stabilisers. Some ways to introduce variability into your kettlebell routine include:
Bottom-Up Press – Holding the kettlebell upside down forces you to stabilise the weight more, building grip strength and shoulder stability.
Palm Press – Pressing the kettlebell from an open palm position increases the challenge for your stabilising muscles, helping develop better control.
Waiter’s Press – This overhead press variation mimics holding a tray, improving shoulder stability and wrist strength.
Halos – Rotating the kettlebell around your head targets shoulder mobility, core stability, and overall upper-body strength.
Kettlebell Juggling – Though more advanced, kettlebell juggling challenges your coordination and grip strength, further reinforcing motor control and dynamic movement.
These variations not only make the training more engaging but also help prepare your body for the eventual weight jump. If you’re finding it difficult to press the next kettlebell weight, these exercises offer creative ways to build the strength and stability required to succeed.
The Power of Progressive Overload and Reps in Reserve (RIR)
When you limit yourself to only three kettlebells, the larger jumps in weight force you to embrace progressive overload more intentionally. Unlike traditional gym setups, where dumbbells often increase by small increments, kettlebells offer larger jumps in weight, which can be intimidating but incredibly rewarding.
To manage these jumps effectively, it’s important to use the concept of Reps in Reserve (RIR). RIR is a way to gauge how close you are to failure in each set. For example, if you perform 10 reps and feel like you could have done 2 more before hitting failure, you’re working with 2 RIR. This allows you to track how hard you're working and helps decide when you’re ready to attempt the next kettlebell weight.
How RIR Applies to Kettlebell Progression
Let’s say you’re working with a 16kg kettlebell for overhead presses. Initially, you might be able to press it for 8-12 reps with 1-2 RIR, meaning you’re working close to your capacity. As you continue to train, your strength and endurance improve, and your RIR increases. When you reach a point where you can press the 16kg kettlebell for 10-12 reps while leaving 5-6 reps in reserve (meaning you could do many more reps before reaching failure), it’s a strong indicator that you’re ready to attempt the 24kg kettlebell for 1-2 reps.
This approach is essentially progressive overload, but instead of adding intensity by increasing the weight, you're adding volume by increasing reps. Over time, as your RIR increases with a given weight, it signifies that your body has adapted to the current load, and you’ve built the necessary strength foundation. When you can easily leave 5-6 reps in reserve with the 16kg, that’s when it’s time to test yourself with the heavier 24kg kettlebell. This ensures you can safely and effectively manage the larger weight jump while maintaining good form and reducing the risk of injury.
Exercises to Play With
With just three kettlebells, there’s a wide range of exercises that can help you build strength, mobility, and endurance. These key movements are essential for a full-body approach to kettlebell training:
Overhead Press – A classic strength builder that targets the shoulders, arms, and core. Start with two-arm presses before moving on to more challenging single-arm variations.
Goblet Squat – A fantastic exercise for developing lower body strength and mobility while working on your core and posture.
Windmill – A stability and mobility exercise that works the shoulders, core, and hips, improving overall body control.
Swing – The foundational kettlebell movement that builds explosive power and conditions the entire body. Work with both two-handed and single-arm variations for added challenge.
Clean – A dynamic movement that improves coordination, grip strength, and power, preparing you for more advanced exercises like the snatch.
Snatch – A more advanced, explosive exercise that develops overall power, endurance, and athleticism. This movement requires full-body coordination and strength.
Row – A pulling exercise that targets the upper back, shoulders, and arms. The single-arm row also engages your core, creating a full-body movement.
Renegade Row – Combining a plank and a row, this movement challenges your core stability and upper body strength.
High Pull – A powerful pulling exercise that targets the shoulders, traps, and upper back, building explosiveness and coordination.
By focusing on these core exercises and incorporating variations like single-arm presses or cleans, you can create a complete and highly effective training routine using just three kettlebells. This minimalist approach encourages creativity and forces you to get the most out of every rep, helping you develop both strength and resilience.
