Kettlebells have become synonymous with Joe Rogan’s fitness philosophy, with the podcast host regularly promoting their benefits and even selling custom ape-faced versions through his Onnit brand. However, a growing number of fitness scientists are now questioning whether Rogan’s beloved kettlebell workouts deserve their cult-like following.
Dr. Mike Israetel from Renaissance Periodization has been particularly vocal about what he considers the “absolute worst exercises people do,” with kettlebell movements featuring prominently on his list.
While Rogan swears by his 20-minute kettlebell routines that include swings, windmills, overhead squats, chin-ups, and dips, exercise physiologists argue these workouts may be more hype than substance.
The main criticism centers around the biomechanical inefficiency of many kettlebell exercises. Traditional kettlebell swings, which form the foundation of Rogan’s warm-up routine, place significant stress on the lower back while providing minimal muscle-building benefits compared to conventional deadlifts or hip thrusts. The nature of the movement, while appealing to those seeking dynamic workouts, can also increase injury risk for untrained individuals.
Rogan’s approach of training submaximally—performing only 5 reps when capable of 7-8—aligns with Pavel Tsatsouline’s “greasing the groove” principle. While this method has merit for skill acquisition, critics argue it’s suboptimal for muscle growth and strength development.
“I don’t max out. I don’t go to failure,” Rogan explains, but exercise scientists suggest this approach may limit progress for most trainees.
The overhead squat, another staple of Rogan’s routine, draws particular scrutiny. This movement requires exceptional mobility and stability, making it unsuitable for beginners and potentially counterproductive for strength development. Critics argue that separate exercises targeting the squat pattern and overhead pressing would yield superior results with lower injury risk.
Furthermore, the marketing aspect cannot be ignored. Rogan’s partnership with Onnit, which he reportedly sold for an estimated $400 million to Unilever, creates a potential conflict of interest when promoting kettlebell training. The custom “ape-faced” kettlebells sold by the company capitalize on Rogan’s influence rather than offering any functional advantage over standard equipment.
Fitness scientists advocate for evidence-based training methods that prioritize progressive overload and mechanical tension—principles that traditional barbell and dumbbell exercises better accommodate. While kettlebells aren’t inherently harmful, the cultish devotion they’ve garnered through Rogan’s platform may be misleading fitness enthusiasts away from more effective training methods.
