Creating a Minimalist Home Gym

The Russian culture has practically distilled the core elements of strong physical manhood.  Though the country covers 11.5% of the globe, it has endured centuries of freezing cold, famine, warfare, revolution, and cultural isolation.  Russians of all ethnicities have learned to survive and thrive in the face of overwhelming odds.  It is no surprise then that this culture created Kettlebell Sport, the martial art of weight lifting.  This post will detail how basic competence in kettlebell lifting can serve as a platform for a complete home gym which can deliver a lifetime of lifting gains with minimal space and cost. 

The following equipment, when purchased, can meet almost all physical conditioning goals: a complete set of kettlebells (16, 24, and 32 kg.), two 10 pound ankle weights, 2 automobile straps for securing items, two sturdy chairs with low backs, a door pullup bar or free standing pullup bar, a smooth wall, a 10 foot by 10 foot section of floor.

Examples of Heavy Weight Hypertrophy Development

The biggest complaint of this equipment set is the allegedly limited loading capacity of the kettlebell set and ankle weights.  However, the complainant lacks imagination in this instance.  By strapping kettlebells together using the car straps, and using the straps to hang multiple kettlebells around one's waist, around 80 kilograms or 176 pounds can be strapped to the body to increase resistance for pullups on a pullup bar and dips between chairs.  For those who fear damaging door frames with large pullup weights, training the assisted one armed variety can accomplish the same results as adding weight without adding any weight to the door frame.  The 176 pounds can also be cleaned and front squatted for repetitions by strapping the weights together and cleaning them to one's chest.  Changing the uneven load from side to side between sets can prevent strength imbalances.  This load is more than sufficient for almost any strength athlete, as anyone who can pullup, dip, and front squat with 176 extra pounds for repetitions is functionally strong enough for any life task.  This same 176 pounds can be tied together to form one large handheld weight to use for one arm presses and jerks.  A person who can overhead press or even jerk 176 pounds with one arm must be exceedingly strong throughout their entire body.  The smooth wall can be used as an aid for handstand work just as the floor can be used for pushups, planks, and bridges of all varieties.

Examples of Conditioning

By practicing traditional kettlebell sport and running, an athlete may reach very close to their maximum potential for endurance.  Cutting training weight and increasing repetitions of full body movements like the snatch and clean and jerk are the only requirements necessary.  It is even possible to switch weight lifting from endurance to strength in cycles.  For example, one week could include weighted dips, pullups, and front squats along with one arm overhead presses.  The next week could include only the kettlebell snatch or clean and jerk for maximum repetitions alongside bodyweight exercises.

In total, the exercises described in this post constitute a completely scalable training regime for an entire lifetime and cost approximately $700, one time.  Compare this to the average yearly cost of gym membership: $660.  When compared to the large amount of money which funnels into yearly gym memberships and contracts, buying the equipment outlined above is a far cheaper investment for long term physical fitness.

Hopefully this post provides some examples of how a person can stay frugal and develop world class strength and conditioning at the same time in the convenience of home.