KB's vs BFS

Kettlebells vs BFS

There is a popular strength and conditioning program used by many coaches called BFS or Bigger Faster Stronger. Now I am not going to "BFS" Bash but I personally have a lot of problems with their programing, but the goal of this article is not to nit-pick the BFS program but maybe to give the coach some ideas how he or she could incorporate KB’s into the current BFS program.

Below is an example of a typical BFS program

Monday
Barbell Squat
Bench Press

Wed.
Barbell Cleans
Trap Bar Deadlifts

Friday
Bench Variation
Squat Variation

Now this program is missing a lot in my mind but let’s keep things simple and incorporate KB’s into this program

Monday
KB Front or Goblet Squat
Bench Press

Wed.
Double KB Cleans
Trap Bar Deadlift

Friday
DBL KB Clean and Press
KB Swings

Now lets take a look at each day

Monday
Instead of Barbell squats I incorporated KB front or Goblet Squats. The first question is always aren’t you using less weight and the answer is yes, but…. Lets be realistic here how many good squats to parallel are actually being done? Be honest! A KB front squat looks good because it’s easier to learn and you use a greater range of motion, therefore more muscle mass is being used. Mike Boyle a famous strength coach has said "if it doesn’t look good then it’s not good!"
What a true statement do yourself a favor and discover the KB front or Goblet Squat.

Wed.

Double KB Cleans instead of barbell cleans. Why? Because you can throw KB’s between your legs and work your glutes and adductors to a greater degree more range of motion and more glute involvement makes it a better exercise.

Fri

KB Clean and Press for your Bench variation: using one or 2 KB’s an athlete can attack the shoulders through a safer range of motion with KB’s. The biggest advantage is the clean before the press, which turns this lift into a full body power exercise, which is performed on your feet working every muscle from head to toe not just the shoulder and chest muscles.

KB Swings vs. the Box squat
First of all I hate the box squat because athletes
1. Use to much weight
2. Only work through a partial range of motion
3. Power through with to much weight

The idea of the Box squat is basically to develop power from an athletic position.

Why the KB Swing

1. Performed from the athletic position
2. Incorporates unbelievable glute power
3. Incorporates the Core
4. Can show defiencies by how the athlete swings the bell
5. Great Conditioner