Kettlebells Training and Adapting to Home Workouts

Kettlebells Training and Adapting to Home Workouts

Posted by Lyle Thompson on Feb 25th 2021

This pandemic has definitely forced people to change up their workout routines. I, like many people I know, have tested everything out.

Kettlebells, bands, rigged up weights, biking, running, yoga, rowing, you name it I’ve tested it out.

The kettlebell became my favorite tool pretty quick, And I know a lot of my IG followers have been wondering what’s up with my workouts, so I figured I’d share my thoughts and experiences with a blog.

When this pandemic hit and gyms closed down (still closed up gear in Canada) I knew I had to invest in some sort of weights and the kettlebell seemed to be the most versatile, so I went ahead and invested in 20/30/and 40 pound kettlebell (roughly around $50 each).

For me there was so much mystery in it, so much for me to learn, and I think that’s why I continued training with kettlebells. Plus, I was able to see results pretty quick. I was able to maintain strength/ improve endurance, tone muscle, and increase flexibility.

For someone that’s considering investing in kettlebell training, here are my top 5 reasons why you should just do it!

1.Compact: easy to travel with and easy to store

2.Mobility: it’s easy on the joints. which means you can improve your range of motion and flexibility

3.Strength: training to build muscle is still doable with only a kettlebell

4.Kettlebell flow: is two or more exercises, strung together and performed with one rep of each movement back-to-back in a fluid sequence. ... I like using kettlebellsto get a full body workout, to save time, and to get the most out of my kettlebell session. Combine strength training / mobility /cardio endurance in one exercise. Burns lots of calories.

5.Fun: you can throw it around. It’s not so easy, that it’s boring, not so hard that it’s stressful.

Mobility + Stability + Strength + Cardio

These are my keys focuses, and in this order:


It has always been a weakness, and I wanted to make it one of my strengths.

Since kettlebell training, the one thing, I have realized is that my hip pain went away pretty quickly. Obviously, that’ll come with taking a break from heavy squatting and leg pressing, but I like the fact that I’ve been able to increase mobility in my hips and sleep and run without hip/back pain.


I like to protect myself from injury while exercising and staying stable with my weights. Never over-compensating and always have control of your weight and your body.

If you can create stability, you will protect yourself from injury.


At this point in my career, I’ve just realized that being active is key, benching weights, squatting and deadlifting isn’t going to give me an advantage or make me shoot any harder or more accurately.

My goal in terms of strength is to simply maintain. And I’ve been able to do so.


Endurance plays a huge role in lacrosse. Typically, when you’re working with kettlebells, you’re performing a series of exercises at a high intensity for short bursts of time (aka: HIIT exercises). This type of cardio has been proven to help you shed fat without sacrificing muscle.

While I do run regularly and sprint train, doing workouts that get my heart rate up keeps me closest to game shape.

I would say that cross fit training is always comparable but also more straining.

At the end the day, this works for me because I enjoy it, and that is the one thing I always encourage.

Do what works for you, do what you enjoy and try to incorporate some strategy. Make yourself your own study so that you can start to understand what actually works for you, understand your habits, good and bad.

The more clearly you can understand yourself the more clearly you can identify what your goals should be. And the more clearly you can identify what your goals are, the easier they are to achieve.

I’ll finish with my top five fitness hacks:

1.Drink at least 1 gallon of water a day, my body reacts when I don’t have enough water by lack of energy and sometimes a headache.

2.Video yourself: I like to see my visual progress and it also keeps me accountable.

3.Routine: creating a routine allows you to create a habit.

4.Journal: I love to journal about diet, training, and most importantly cravings.

5.Team: create a team of like-minded people. Whether that’s working out with a partner or just following some like-minded people on social media to learn from. (Onnit is a great follow with a ton of great trainers and content (free) and my personal favorite is Hannah Eden.)