Combining free weights and kettlebells (muscle, lifting, workouts, training)

[inquisitive2]

I have started working out with free weights/strength training (on Mon, Wed, and Fri) and wondering if I can include workouts with kettlebells on alternate days (Tu, Th, Sat) for cardio.

Will doing the kettlebell workout decrease my progress with strength training or is it a benefit to include both?

[jade408]

If you are using a heavy kettlebell, yes way too much. Kettlebell = free weights. Better to mix in one day of KB into your free weight rotation.

[Malloric]

Depends what you're doing as well. Kettlebells are more active dynamic resistance than really heavy weight lifting, even if you're using heavier bells. I mostly use 35 and 55 lb KBs which is pretty standard KB range for men. You can get the KBs in the 80-100 pound range but they start getting too large to use for a lot of exercises as the motions are much less controlled than with standard free weights. If you're doing more basic exercises like swings with double 35 or 55 pound bells and try and compare that with a squat, it's nothing at all. If you were to alternate squats and double KB swings that probably would negatively impact strength training (but great for muscle endurance). Alternatively you could do KB after finishing strength training and I doubt it would have much impact at all. They're just not heavy enough.