The Deadlift. Exercise that involves pretty much all the muscles in your body into action while none of them go through full range of motion. One of the most productive exercises on earth while one of the hardest. One of the simplest exercises in setup. Benefits of the deadlift are endless. Besides, it’s one of my favorite exercises (:
You will always notice a good deadlifter in the crowd. Good deadlifter is a lucky possessor of massive traps, shoulders, lats, forearms and legs. And these are just visible bonuses. Good deadlifter (not stupid deadlifter) is a possessor of strong and healthy posterior chain. And posterior chain is one of the main muscles in your body if your goal is strength and performance. Strongmen use to say: “If you want strength then train your back”. Forget about curls and crunches. Leave them for sissies. Build your back and get big and strong!
There are so many debates on what implement is the ultimate training tool. Barbells? Dumbbells? Sandbags? Kettlebells? Bodyweight? You name it. People tend to oppose them to each other. One camp says: “Barbells are the best because you can always make micro adjustments in weight”. The second camp replies: “Sandbags or kegs are the best because they rock the stabilizers big time; barbells cannot offer this”. Yet other dudes say: “Kettlebells are the best because they are fun and versatile and can offer unique exercises”. The fourth camp states: “Forget about weights! Old school bodyweight strength training is the king because you learn to master your own bodyweight”.
The Kettlebell is one of the best implements out there when we are talking about gaining strength, building muscle, getting lean and attaining superhuman endurance. No matter what your goal is, you can benefit from kettlebell training big time. Besides, this tool is the least space consuming option (after your bodyweight, of course). You can even use kettlebells as part of your room decor.
As you probably know, the heavier kettlebell you use, the more benefits you will reap. A heavier kettlebell = more strength, more muscle, more fat loss. So you need to aim to lift more challenging bells with time. If your weight is 80 kg (180 lbs) and more, then you will need a pair of 40 kg (88s), 44 kg (97s) and maybe even 48 kg (105s). For example, a Double Front Squat with a pair of 32 kg (70s) kettlebells became ridiculously easy for me very quickly at the weight of 180 lbs. Heck, squatting with 40 kg kettlebells is not a problem anymore.