Joe Rogan has used kettlebells for years as part of a broader training mix that includes martial arts, strength work, mobility, cardio and recovery. The appeal is obvious: one compact piece of equipment can train the hips, legs, back, grip, shoulders and core while also driving your heart rate up.
Quick answer: Rogan has publicly used movements such as swings, cleans, squats and Turkish get-ups and has owned novelty Onnit Primal kettlebells. You do not need Rogan’s exact kettlebell to train the same movement patterns. A well-made standard bell with the right weight and handle is usually the smarter first purchase.
Why kettlebells fit Rogan’s training style
Rogan’s fitness conversations tend to revolve around being capable rather than specializing in a single gym lift. Kettlebells work well for that goal because many movements combine strength, power, coordination and conditioning.
Research sponsored by the American Council on Exercise found that an eight-week kettlebell program improved aerobic capacity, dynamic balance and core strength in the study group. That does not make kettlebells magical, but it supports their reputation as an efficient training tool.
Kettlebell exercises associated with Rogan-style training
Kettlebell swing
The swing is a hip-hinge movement. The power should come primarily from the hips rather than from lifting the bell with the arms. It is useful for training the posterior chain and conditioning at the same time.
Goblet squat
Holding a bell close to the chest makes the goblet squat approachable for many lifters and encourages an upright torso. It is a good way to train squat mechanics before progressing to more complicated variations.
Clean
The clean brings the kettlebell from a swing or floor position into the rack position. Good technique keeps the bell from slamming into the forearm.
Turkish get-up
The get-up moves from lying on the floor to standing while holding a weight overhead. It challenges shoulder stability, trunk control and coordination. This is one of the movements where lighter is better while learning.
Single-leg deadlift
A kettlebell single-leg deadlift trains the hinge pattern while adding balance and unilateral control — useful qualities for athletes and martial artists.
What kettlebells does Joe Rogan use?
Rogan has been photographed and filmed with Onnit Primal Bells, including the distinctive gorilla-head designs that became closely associated with his home gym. Product availability changes over time, so we would not choose a bell solely because it appeared in an old JRE clip.
For actual training, prioritize:
- a smooth handle without sharp casting seams
- enough handle clearance for two-handed swings
- a stable base for exercises such as renegade rows
- a durable coating
- clearly marked weight
- a weight you can control with good technique
What weight should a beginner buy?
There is no universal starting weight because experience, body size, exercise selection and technique all matter. A bell that feels reasonable for a two-handed swing may be much too heavy for a press or Turkish get-up.
A useful approach is to try several weights in a gym first. For your first home bell, choose a weight you can move confidently without losing posture or control. Add a heavier bell later for swings and lower-body work rather than forcing one bell to cover every movement.
Competition vs. cast-iron kettlebells
| Type | Best for | What to know |
|---|---|---|
| Cast iron | General home training | Size increases as weight increases; usually cheaper |
| Competition | Cleans, snatches, technical work | Same external dimensions across weights; consistent handling |
| Novelty/sculpted | Collectors and fun home gyms | Looks great, but handle geometry may be less versatile |
If your goal is simply to train like Rogan, a normal cast-iron or competition bell is enough.
A simple Rogan-style kettlebell session
This is not Rogan’s official workout. It is a simple full-body session built around the same kinds of movement patterns:
- Goblet squat — 3 sets of 8 to 10
- Two-handed swing — 5 sets of 10
- One-arm clean — 3 sets of 5 per side
- Single-leg deadlift — 3 sets of 6 per side
- Turkish get-up — 2 slow reps per side with a light weight
Keep the session submaximal while learning. Kettlebells reward crisp technique much more than grinding through ugly reps.
Form matters more than intensity
The ballistic nature of swings, cleans and snatches is part of what makes kettlebells effective — and also why poor technique can become a problem quickly. ACE’s kettlebell research specifically emphasized learning proper form and progressing from manageable weights.
If you are new, a few sessions with a qualified coach can be more valuable than buying another piece of equipment.
How kettlebells fit with the rest of Rogan’s routine
Kettlebells are only one piece of the larger JRE fitness ecosystem. Rogan has also discussed:
That broader context matters. You do not need to turn kettlebell training into a daily punishment session to benefit from it.
Frequently asked questions
Does Joe Rogan use kettlebells?
Yes. Kettlebell work has appeared repeatedly in his training content and home-gym setups.
What brand of kettlebell does Joe Rogan use?
He has prominently used Onnit’s Primal Bells. That does not mean they are the only or best option for everyone.
Are kettlebells good for cardio?
They can be. Continuous or interval-based swing and complex workouts can elevate heart rate substantially. Controlled studies have also found improvements in aerobic capacity from structured kettlebell training.
Can you build muscle with kettlebells?
Yes, if the exercises provide enough resistance and you progressively overload them. They are especially useful for legs, glutes, back, shoulders, grip and trunk musculature.
Are kettlebell swings bad for your back?
A properly performed swing is a hip-hinge exercise, not a repeated lower-back lift. People with pain or injury should get individualized guidance rather than trying to work through symptoms.
