Kettlebells
a love story in strength and simplicity
[Competition Kettlebells from Courthouse Performance Training]
My journey with kettlebells began in 2014 at Courthouse Fitness Performance Training in Salem, Oregon. I had just undergone ankle reconstruction surgery, and my training world had been turned upside down. That’s when Aaron, the head of the performance center, introduced me to kettlebells during my rehab. Little did I know that this unassuming cannonball with a handle would become such a game-changer for my recovery, my training, and eventually, the way I coach others.
Aaron’s guidance sparked my curiosity, but it was Sam, a StrongFirst Certified Trainer and true master of kettlebells, who completely sold me on them. Through his coaching, I gained a deep understanding of the nuances of kettlebell training. Sam’s passion and expertise were contagious, and I quickly saw how kettlebells could become a cornerstone in my fitness journey.
Fast forward to today: millions of kettlebell swings, Turkish Get-Ups (TGUs), and countless other movements later, kettlebells have become a staple not just in my personal training but in the programs I create for everyone I work with.
Why Kettlebells Are a Game-Changer
Kettlebells offer something unique—they allow you to move naturally, build strength, and develop stability in ways that carry over to life. Whether you’re hoisting groceries, playing with your kids, or chasing after big athletic goals, the functional strength from kettlebell training translates directly to real-world demands.
Here’s what makes kettlebells stand out:
Versatility: One tool, countless exercises. You can swing, press, squat, and carry a kettlebell, creating endless possibilities for strength and conditioning.
Natural Movement: The design of a kettlebell allows for fluid, functional movements that mimic how we move in daily life.
Stability & Control: Exercises like the Turkish Get-Up challenge your entire body to stabilize and move as one, building core strength and coordination.
Portability: A kettlebell is the perfect “gym on the go.” Whether at home or traveling, you can take your training with you anywhere.
[Competition Kettlebell from Courthouse Performance Training]
The Daily Minimum: A Simple, Effective Routine
One of the best lessons I learned early on came from Aaron: the concept of the Daily Minimum. It’s simple, efficient, and packs a punch:
10 Kettlebell Swings Every Minute on the Minute (EMOM) for 10 Minutes: A total of 100 swings to develop explosive power, endurance, and grip strength.
1 Turkish Get-Up Every Minute on the Minute (alternating sides) for 10 Minutes: A total of 10 TGUs to build stability, mobility, and control.
This routine doesn’t just build strength—it builds consistency. It’s a reminder that even 20 minutes a day can make a huge difference when you’re intentional and focused.
[Courthouse Performance Training 2014 in Salem, Oregon]
Invest in Your Strength
If you’re looking to simplify your training, I encourage you to invest in a kettlebell. Start with one that’s appropriate for your current strength level, and let it become your go-to tool for movement. Keep one in your home gym or even your car—you’ll always have a way to stay active and build strength, no matter where life takes you.
Where to Start
If you’re new to kettlebells, I recommend mastering the basics:
The Swing: Explosive, powerful, and excellent for building posterior chain strength.
The Turkish Get-Up: A full-body exercise that challenges your stability, mobility, and focus.
There’s something special about kettlebells. They’re timeless, effective, and endlessly adaptable. For me, they’ve been a tool for not only building physical strength but also rediscovering confidence and resilience post-injury. And now, I use them to help others move better, feel stronger, and take on life with more energy and purpose.
Ready to swing into action? Start small, stay consistent, and let the kettlebell guide you toward strength you can feel and use every day.
