Joe Rogan is kind of the reason you see a cannonball with a handle in almost every commercial gym now. Before the podcast took over the world, kettlebells were this niche, weird Russian thing that only hardcore "StrongFirst" nerds talked about. Honestly, Rogan’s obsession with functional movement changed that. He doesn't just lift for aesthetics. He’s looking for the kind of "gorilla strength" that carries over to Brazilian Jiu-Jitsu and not gassing out during a heavy sparring session.
If you've listened to him talk with Pavel Tsatsouline—the guy who basically brought kettlebells to the West—you know Joe's philosophy is pretty specific. He isn't trying to "destroy" himself every day. Instead, he treats strength as a skill.
The Core Kettlebell Exercises Joe Rogan Swears By
Most people think you need a 50-item checklist to get fit. Rogan’s go-to routine is actually incredibly minimalist. He usually sticks to a handful of high-impact movements that hit the entire body. It’s about being "hard to kill," as he likes to say.
1. The One-Arm Kettlebell Swing
This is the big one. While most people do two-handed swings, Joe often emphasizes the one-armed version. Why? Because it forces your core to fight rotation. You aren't just moving weight up and down; you're stopping your body from twisting under the load.
He typically uses a 70-pound (32kg) bell for these. That’s a "pood" and a half in Russian terms. He’ll do 3 sets of 10 reps per arm. It’s explosive. It builds that snap in the hips that translates directly to a powerful takedown or a sprawl.
2. The Clean and Press
This is arguably the most "Herculean" lift in his arsenal. You pull the weight from the floor to the "rack" position (tucked against your chest) and then drive it overhead. Joe has mentioned that he loves the clean and press because it builds "armor" on the shoulders and upper back.
He follows the Pavel protocol here: don't go to failure. If he can do 10 reps, he might only do 5 or 6. The goal is to stay fresh and keep the technique perfect.
3. The Kettlebell Windmill
You’ve probably seen the videos of him doing these. It looks like a weird yoga stretch with a heavy weight held overhead. It is a mobility drill, but it’s also a brutal core exercise.
- How it works: You hold the bell locked out above your head, feet angled away, and hinge at the hips to touch the floor with your opposite hand.
- The benefit: It opens up the hips and strengthens the obliques while testing your shoulder stability.
- Rogan’s Volume: Usually 3 sets of 10 reps per side.
4. Renegade Rows
This exercise is a nightmare. You’re in a push-up position with your hands on two kettlebells. You perform a row with one arm while the other arm supports your entire weight on a literal iron ball. Joe says this is less of a "back" exercise and more of a "stability drill." If your core isn't locked, the bell tips and you're going to have a bad time.
Why He Doesn't Believe in Training to Failure
One of the most controversial things Rogan talks about is his rejection of the "one more rep" mentality. Most of us were raised on the idea that if you don't leave the gym crawling, you didn't work out. Joe, influenced by guys like Pavel and Mark Wildman, thinks that’s a great way to get injured.
He talks about "greasing the groove." Basically, you do frequent, high-quality sets but you never reach that point where your form breaks down. If you're constantly exhausted, you're training your body to move poorly. He’d rather do 5 sets of 5 reps with a heavy weight and feel energized than do one set of 20 and be sore for four days.
It's about longevity. Joe is in his late 50s and still moves better than most 25-year-olds. That doesn't happen by accident. It happens by respecting the central nervous system.
The "Onnit" Influence and Gear
You can't talk about kettlebell exercises Joe Rogan does without mentioning the gear. He famously uses the "Primal Bells"—those kettlebells shaped like orangutans, chimps, and gorillas. While they look cool, they’re actually functional. The dimensions are slightly different than a standard competition bell, which changes the leverage.
He also mixes in:
- Maces and Steel Clubs: For "circular" strength.
- The Rogue Monster Rig: For the heavy compound stuff like squats and pull-ups.
- Yoga: He does this at least twice a week to "tie all the loose ends together."
The Simple Routine You Can Actually Do
If you want to train like Joe, you don't need a million-dollar studio gym. You need one or two bells.
The Rogan-Style Minimalist Circuit:
Perform this 3 times a week. Use a weight that feels heavy but allows for "snappy" movements.
- 1H Swings: 10 reps per arm.
- Clean & Press: 5-10 reps per arm.
- Windmills: 5 reps per side (go slow here).
- Renegade Rows: 10 total reps.
Rest long enough that your heart rate drops a bit. Don't rush. Rogan sometimes waits 5 to 10 minutes between heavy sets. He’s not doing HIIT; he’s building a "built-to-last" frame.
Actionable Next Steps
To get started with kettlebell exercises Joe Rogan style, start by focusing on the hip hinge. Most people try to squat their swings, but the power comes from the glutes and hamstrings "snapping" forward.
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- Buy a single bell: 35lbs (16kg) for most men or 18lbs (8kg) for most women is the standard starting point.
- Master the Swings first: Don't even touch a Windmill or a Snatch until your swing is flawless.
- Record yourself: Joe often talks about watching film. Your "feel" isn't always "real." Check your back alignment.
- Prioritize Recovery: Hit the sauna or take a cold plunge if you can. Rogan treats recovery as part of the workout, not an afterthought.
Focus on the quality of the movement. Strength is a skill, so practice it every day without burning out.