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Double kettlebells don’t just make training “harder” — they change the entire way your body produces force, maintains posture, and reveals the truth about your mechanics.

In this episode of Kettlebell Corner, Hosts/Coaches Jeremiah Waylon and Roger Parks break down why double bells matter, when to use them, and the hidden adaptations they create that single bells simply can’t touch.

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In this episode, Jeremiah Waylon and Roger Parks delve into the often overlooked kettlebell clean, discussing its significance as a foundational lift that enhances strength and technique for other kettlebell exercises. They explore common errors, the importance of leg drive, and the mechanics of the clean, emphasizing the need for proper technique to avoid injury and maximize effectiveness. The conversation also touches on the clean's relationship with other lifts, misconceptions surrounding cues, and practical tips for improving performance.

Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084

Get Roger Parks’ book Kettlebell Essentials: Ballistics on kindle or paperback here:

https://a.co/d/3JmimHQ

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If you are looking to become a kettlebell coach or hire a kettlebell coach in this conversation, Roger Parks, Jeremiah Waylon, and special guest coach Os Aponte discuss the essential qualities and qualifications needed to become a successful kettlebell coach.  They explore the importance of certifications, the balance between theory and practical experience, and the continuous journey of learning and problem-solving in coaching. The discussion emphasizes the value of community, open-mindedness, and the distinction between being a general strength coach and a specialized kettlebell coach. The hosts share personal experiences and insights, encouraging aspiring coaches to seek knowledge and remain humble in their journey.

Takeaways

You don't need a certification to start coaching, but it helps.

Empathy and a willingness to learn are key traits for coaches.

Demonstrating skills effectively allows students to model what you do.

Experience gained through certifications can enhance coaching abilities.

Problem-solving is a crucial skill developed through challenging training.

Continuous learning is essential for personal and professional growth.

Community and networking with other coaches provide valuable insights.

Understanding principles is more important than just following a manual.

Being open to changing your mind is a sign of a good coach.

The journey of coaching is ongoing and requires dedication. 

Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084

Get Roger Parks’ book Kettlebell Essentials: Ballistics on kindle or paperback here:

https://a.co/d/3JmimHQ

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In this episode of Kettlebell Corner, Jeremiah Waylon and Roger Parks dive deep into the various aspects of kettlebell training, focusing on the timeframes for different adaptations such as motor learning, cardiovascular fitness, muscle growth, and the conditioning of tendons and ligaments. They emphasize the importance of technique, consistency, and the right mindset in achieving fitness goals while also discussing the common pitfalls that can lead to injuries. The conversation is rich with insights on how to approach kettlebell training effectively and safely, making it a valuable resource for both beginners and seasoned practitioners.

Takeaways

Adaptation in kettlebell training involves various timeframes for different gains.

Motor learning can show noticeable improvements within weeks.

Technique is crucial for effective kettlebell training and injury prevention.

Building cardiovascular fitness takes consistent effort over weeks.

Visible muscle growth typically requires 8 to 12 weeks of training.

Tendons and ligaments need time to adapt, often taking months.

Mindset plays a significant role in the learning process.

Patience is essential; rushing can lead to injuries.

Consistency in training is key to achieving fitness goals.

Kettlebells can effectively build muscle when used correctly.

Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084

Get Roger Parks’ book Kettlebell Essentials: Ballistics on kindle or paperback here:

https://a.co/d/3JmimHQ

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In this conversation, Jeremiah Waylon and Roger Parks delve into the often asked question of how heavy should my kettlebell be?  They expose the myth of magic numbers, and the importance of technique and recovery. They discuss the 80% rule for strength training, the significance of understanding one's one rep max, and how to adapt training over time. The dialogue emphasizes the need for technical proficiency and the role of volume in building strength, while also addressing the differences between ballistic and grind lifts when it comes to weight selection.

Takeaways

• There are no magic numbers — these are tools, not laws. Track and adjust based on results.
• 80% of your 1RM = ~6–8 reps for most people. Training at 80% for 5 reps = sustainable, submaximal strength work.
• Effort (RPE) matters more than just weight — avoid constantly training to failure.
• Strength is built by tension and volume, not just by maxing out.
• 60–70% of your 1RM can still build strength — especially when done with intent, speed, or volume.
• Training age matters — beginners benefit from moderate loads and perfect reps.
• Always prioritize movement quality — technique determines training effect.
• Match your weight to your goal:
   
  • Strength = 80–90%
  • Hypertrophy = 65–80% 
  • Endurance = 50–70%
  • Power/ballistics = ~30% bodyweight
• 30% of bodyweight is ideal for swings and snatches:
   
  • Heavy enough to require hip drive
  • Light enough to express speed
  • Perfect for high-volume sessions

Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084

Get Roger Parks’ book Kettlebell Essentials: Ballistics on kindle or paperback here:

https://a.co/d/3JmimHQ

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In this episode of Kettlebell Corner, hosts Jeremiah Waylon and Roger Parks delve into some first principles of kettlebell training. They discuss the importance of understanding the physics behind kettlebell movements, including force, mass, acceleration, and balance. The conversation emphasizes simplifying coaching techniques and applying principle based thinking to improve kettlebell skills such as the press, swing, clean, and snatch. The hosts also highlight the significance of center of mass and torque in effective lifting, providing practical applications for listeners to enhance their training.

Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084

Get Roger Parks’ book Kettlebell Essentials: Ballistics on kindle or paperback here:

https://a.co/d/3JmimHQ

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In this episode of Kettlebell Corner, the conversation introduces the 'Horny Thighs Drill' as a practical method to teach the swing effectively. The coaches delve into the intricacies of kettlebell swings focusing on the often-overlooked aspects of kinematics and kinetics. They discuss the importance of understanding the forces and timing involved in kettlebell swings, emphasizing the need for proper technique and drills to enhance performance. The conversation introduces the 'Horny Thighs Drill' as a practical method to teach the swing effectively. The hosts explore the ballistic nature of the swing and provide actionable protocols for listeners to improve their kettlebell skills.

Try the Horny Thighs Drill : Demo Video - https://youtube.com/shorts/NVBYN4U3SxM?feature=share

Takeaways

Most coaches focus on shapes and muscles, not forces and timing.

Understanding kinematics and kinetics is crucial for kettlebell training.

The deadlift is essential for teaching proper force generation.

The swing is more than just a hinge; it's a complex movement.

The Horny Thighs Drill can significantly improve swing technique.

Ballistic movements require speed and proper timing.

Tissue tolerance is important for safe kettlebell training.

The arms should connect the bell to the body, not lift it.

Proper drills can cut down learning time for swings.

Feeling the movement is more important than just looking at it.

Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084

Get Roger Parks’ book Kettlebell Essentials: Ballistics on kindle or paperback here:

https://a.co/d/3JmimHQ

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In this episode of Kettlebell Corner, hosts Jeremiah Waylon and Roger Parks delve into the intricacies of core training, discussing its importance, anatomy, and various training methods. They explore the concept of the core as the 'glue' of the body, the necessity of targeted core exercises, and the balance between stability and mobility in training. The conversation also touches on breathing techniques, the role of gravity in core exercises, and the significance of the spinal engine theory. Throughout the discussion, they share personal insights and favorite exercises, emphasizing that squats and deadlifts alone are insufficient for optimal core strength.

Takeaways

Core training is essential for overall strength and stability.

The core acts as the 'glue' that stabilizes the body during movement.

Understanding the anatomy of the core helps in effective training.

Planks can be beneficial but should be context-specific.

Breathing techniques play a crucial role in engaging the core.

Mobility and stability are both important in core training.

Gravity affects how we train our core and should be considered in exercises.

The spinal engine theory suggests the spine actively contributes to movement.

Direct core training is necessary for optimal performance.

Squats and deadlifts alone do not suffice for core strength.

Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084

Get Roger Parks’ book Kettlebell Essentials: Ballistics on kindle or paperback here:

https://a.co/d/3JmimHQ

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In this episode of Kettlebell Corner, hosts Jeremiah Waylon and Roger Parks discuss the top 5 essential exercises to complement kettlebell training. They explore the importance of barbell deadlifts, mace training, pull-ups, push-ups, and zone two cardio, emphasizing how these movements can enhance overall strength and fitness. The conversation highlights the versatility of kettlebells while acknowledging the need for additional exercises to achieve a well-rounded training regimen.

Takeaways

Kettlebells are versatile but may leave gaps in training.

Barbell deadlifts provide essential overload for strength.

Mace training enhances rotational strength and stability.

Pull-ups are crucial for upper body strength and core engagement.

Push-ups offer a great alternative for horizontal pressing.

Zone two cardio is important for recovery and endurance.

Incorporating a variety of exercises leads to better overall fitness.

Barbell rows can improve strength and posture.

Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084

Get Roger Parks’ book Kettlebell Essentials: Ballistics on kindle or paperback here:

https://a.co/d/3JmimHQ

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In this episode, Jeremiah and Roger delve into the concept of Kettlebell training with ladders, exploring their benefits, techniques, and potential pitfalls. They discuss how ladders can be an effective training method for beginners, emphasizing the importance of technique and recovery. The conversation also covers the risks of pushing to failure, the significance of choosing the right weight, and managing volume to avoid fatigue. Practical applications of ladder training are highlighted, along with limitations for ballistic movements. The episode concludes with insights on avoiding stagnation and common pitfalls in ladder training, reinforcing the value of ladders in a well-rounded fitness regimen.

Takeaways

Ladders provide a structured way to increase reps gradually.

They allow for reflection and technique improvement between rungs.

Pushing to failure is not recommended for kettlebell training.

Choosing the right weight is crucial for effective ladder training.

Managing volume is important to avoid hidden fatigue.

Ladders can be beneficial for building strength without burnout.

They are particularly useful for beginners to develop technique.

Ladders can be applied to various exercises, including pull-ups.

Avoid stagnation by incorporating variety in training.

Ladders should be used thoughtfully to maximize benefits.

Download the Bells kettlebell training app from the apple app store here: https://apps.apple.com/us/app/bells-by-iron-revival/id1554919084

Get Roger Parks’ book Kettlebell Essentials: Ballistics on kindle or paperback here:

https://a.co/d/3JmimHQ

Follow us on instagram https://www.instagram.com/theironrevival/?locale=no

Subscribe to our YouTube: https://youtube.com/@ironrevival?si=zhcY_GxBkz0D3GKw