In this interview, we delve into the expertise of Denis Vasilev, a world-renowned kettlebell sport champion and strongman. With a deep passion for strength training and an impressive track record in competitive lifting, Denis has become a leading figure in the sport. This post explores his journey in strength sports, the rigorous demands of his training, and his insights into building power, endurance, and mental toughness.
Bio:
Denis Vasilev is a world-class kettlebell sport champion and strongman, originally from Russia. He began his journey in strength sports at a young age, quickly developing a passion for kettlebell lifting. Vasilev’s dedication to the sport saw him rise through the ranks, eventually earning multiple world titles and setting records in kettlebell sport events. His expertise extends beyond competition; Denis has become a sought-after coach, sharing his knowledge of strength training and conditioning with athletes around the globe. After years of competing at the highest levels, Vasilev now focuses on coaching and promoting kettlebell sport, contributing to its growth internationally while continuing to inspire the next generation of strength athletes.
Denis Vasilev is a world champion kettlebell athlete and coach, known for setting multiple world records and his dedication to the sport’s technique and endurance.
Interview
Can you briefly touch on what kettlebell sport is for those who might not be familiar with it?
Yes, more people are familiar with the kettlebell itself. The tool is quite popular. But kettlebell (KB) sport is different—it’s very specific in its movements and exercises. There are three main lifts: the long cycle, also known as the clean and jerk, where you swing the bells to the chest and then lift them overhead; the jerk, where you move the bells from the chest to the top without re-cleaning; and the snatch, where you lift the kettlebell from between your legs to overhead in one motion. The goal is to perform these lifts for 10 minutes without putting the bells down. Once you pick them up on the platform you need to perform for 10 minutes straight. That’s what makes KB sport so challenging and unique—athletes aim for endurance while maintaining precision in their technique over the full time.
Kettlebell sport has multiple events, including the snatch, jerk, biathlon and long cycle, with each focusing on different techniques and endurance challenges. The snatch (below), where the kettlebell is lifted overhead in one smooth motion. The second shows the long cycle, which is split into two phases: the clean (lifting to the chest) and the jerk (pressing overhead).
What happens if you lose form or can’t maintain the lift for the full 10 minutes?
No, you’re not disqualified if you put the bells down. All the reps you perform before that will be counted. However, you’re at a disadvantage because you haven’t used the full 10 minutes, and endurance is key in this sport. It’s not just about how many reps you can do, but how well you manage your energy, breathing, and technique over the entire time. You’re holding those bells continuously, and the precision and accuracy of your technique need to be at another level to ensure each rep counts.
What first attracted you to kettlebell sport, and how did you get started? Was it a local gym or school? Did you weight train before KBs?
Kettlebells have always been big in Russia, but I didn’t initially set out to pursue KB sport. As a kid, my parents enrolled me in martial arts at the age of six, starting with kickboxing and later transitioning into hand-to-hand combat, similar to Combat Sambo. Martial arts built my athletic foundation, along with regular callisthenics like push-ups, pull-ups, and squats. By high school, I had started weight training like most boys wanting to build muscle.
One day, our teacher announced a kettlebell sport competition, and I was chosen for the school team. I remember swinging 24kg kettlebells, doing 25 jerks and snatches per arm, and that’s how my journey into kettlebell sport began. It was a quick and unexpected transition, but I stuck with it. When I entered university, the distance made it harder to continue with martial arts, so I focused on kettlebell sport, earning my Candidate for Master of Sport (CMS) title by the end of that year.
Choosing kettlebell sport over martial arts made sense, especially with the scholarships and recognition it offered. A year later, I found myself inspired by the athletes around me, who showed me how kettlebell sport was not just a competition but a form of art. That’s when I knew I wanted to fully dedicate myself to it.
What were some of the biggest challenges you faced when you first started training with kettlebells?
I knew I needed more endurance, and I wasn’t a fan of running or cardio. Kettlebell sport pushed me to change that. If I wanted to suffer less during training, I had to run, so I started a proper running routine. I realised that if I wanted to improve, I couldn’t just go through the motions. Technique was also a challenge—getting the right fixation* wasn’t easy. In kettlebell sport, you start with the elbows on your stomach and end with them parallel to your sides, leaning back hard. At the time, it was pure determination driving me, and looking back, I’m impressed with how far I came.
*Fixation in kettlebell sport refers to achieving complete stillness at key points in a lift, such as holding the kettlebell overhead or in the rack position, depending on the movement, to demonstrate full control and ensure the lift is counted.
Can you walk us through a typical training week? How do you balance strength, endurance, and cardio throughout your training cycle, especially when preparing for competitions?
I’ve been doing three workouts a week since I was six and that schedule just stuck with me. There were times, like in high school, when I trained more—three times a week for martial arts and three times a week in the gym. I even experimented with four workouts a week for about a year when I was training for biathlon (jerk and snatch). But eventually, I went back to my three-times-a-week routine, combining jerk and snatch in the same session.
Yes, it combines a lot of elements: strength, endurance, mobility, flexibility, and cardiovascular fitness. But you don’t do the 10-minute sets every day in training. There’s a build-up, called periodization, where you spend at least a month preparing for that one set in competition. The key is in the preparation and making sure you’re ready for the challenge.
Nowadays, at 41, I’ve been training for over 35 years. I’ve found that three sessions a week with enough recovery time is the best schedule for me. It allows my body to process the workload and recover physically and mentally. I love this routine. Even though I’m a fan of intense training, I’ve learned to appreciate rest days to recharge and stay energised. At this stage in my life, I don’t want or need to work out every day.
You have set multiple world records and achieved the title of ‘Master of Sport International Class’. Which of these accomplishments are you most proud of and why?
The one that stands out the most is the IUKL World Championship in 2013 where I finally hit 90 reps—a goal I had been chasing for years. I had always fallen short, hitting 86 or 87 reps, and it killed me inside. My coach couldn’t attend this championship, and I was determined not to come back with anything less than 90. I remember thinking, “I don’t care if I fall, I’m going to do it.” It felt like my last chance, and I was completely focused.
That year I turned 30, and I remember a commentator announcing it during the lift. I tried not to listen, but it hit me—”Wow, I’m 30!” I kept going, and I managed to reach my goal of 90 reps.
It had been a tough year—my father passed away, and my daughter was born a few months later. All of those emotions fueled my performance. I wanted to make my father proud, and I thought about my daughter, hoping one day she’d be proud of me too. It was one of the only competitions where I received a decent cash prize, and it was the first time it was well-filmed, so I have great memories to look back on. That event meant everything to me.
Denis Vasilev hits 90 reps at the IUKL World Championship in 2013, a victory made even more meaningful by an emotionally charged year.
What mental techniques or rituals do you use to stay calm and focused when preparing for major competitions, especially when trying to break records?
It’s tough, it really is, and there’s no easy way. As I get older, it doesn’t get any easier either. I’m still in good shape in my 40s, but you can’t ignore the toll time takes. Some people start training late in life and feel a fresh excitement, which helps them. But for those of us doing it for years, motivation can run low. I’ve achieved records and won competitions, but swinging 32kg bells for the 70th time makes you question, “Why am I still doing this?” You have to be ready for a fight, both mentally and physically, and stay motivated to perform at your best.
Sometimes, you think a good training cycle will mean an easy competition, but it’s often the opposite. The key is to stay focused on your reasons for doing it. If you’re not clear on that, you’ll struggle when the day comes. You need to be fully aligned—concentrate on technique, breathing, and being in the zone. I’m a big fan of Arnold Schwarzenegger’s discipline, one of his sayings is “sleep faster” (laughs).
Denis’ laser-like focus on continuous self-improvement and pushing beyond his limits has made him a fierce competitor in kettlebell sport. Whether it’s setting new records or refining his technique, Denis embodies the mentality of never settling for less than his best.
I don’t agree with the idea of having no “Plan B.” I believe in being reasonable and having backup plans if things don’t go as expected. Without a Plan B, the fallout can be brutal. I’ve seen people so focused on winning that, when things didn’t go their way, they were crushed and never recovered. They couldn’t accept anything but victory, and it broke them when they fell short. That’s why I always have Plans B, C, and D—whatever it takes. It’s not about giving up on your original plan; it’s about being smart and adaptable. You still fight hard, but if things don’t go as planned, you have to adjust. Sometimes circumstances, like a tough judge or a bad day, are beyond your control. Stay flexible, keep pushing, and take the best you can from the situation. Have a best-case and worst-case scenario in mind, so you can switch gears and still perform well under pressure.
What drives you to keep pushing for higher goals, even after achieving so much in kettlebell sport?
The main reason I’m still in the game is simple: I love working out. Motivation for general training has never been an issue for me. I enjoy feeling fit and healthy, knowing it’s within my control to show up at the gym, train, and do my best. Especially when I’m heading toward a goal like lifting 32kgs and making progress, the discipline kicks in after those tough first weeks, and that’s the best feeling.
Kettlebell sport also gives me practical, real-world strength—I can carry my baby, my wife, groceries, and do household work. This kind of honest training routine, where you’re in great shape, naturally helps with competition motivation because you know you’re ready.
Despite his impressive collection of kettlebell sport titles, Denis’s passion for working out remains stronger than ever. He has no intention of slowing down, fully committed to maintaining his intense training routine for as long as possible.
When you have an honest training routine and you’re in great shape, it naturally boosts your competition motivation because you know you’re ready. For me, it was never about winning every competition—it was always about hitting the numbers. My main motivation was earning the master of sport title, which required 60-67 reps in the long cycle. After that, I aimed for the international class title with 83 reps. I didn’t care how many people were in my weight class or how many reps they were doing—that wasn’t my concern. I was focused on my own target: 83 reps. That focus kept me motivated—I wasn’t distracted by others. Once I hit that goal, I immediately set my sights on the next challenge: 90 reps.
Often, my teammates would ask, “Why are you working so hard? You won two minutes ago! 2nd place was 67 reps, why are you pushing for 90?” But that’s what I came there to do—I was ready for it, so I went for it. After that, I started feeling like 100 reps was possible. If everything worked out perfectly, I could push myself toward that magic number. At the time, only two people in the world—Vasili Ginko and Ivan Denisov—had achieved it, and they were big guys, 120+ kg. I was just 85 kg, but I felt like I was close. Fixation was the toughest part. I was only about one rep per minute behind where I needed to be, and I felt I could reach that goal.
Denis has amassed numerous awards and titles, cementing his legacy as one of the most dominant and celebrated athletes in kettlebell sport history. His achievements speak to his unparalleled dedication, technical mastery, and endurance in the sport.
How important is technique versus raw strength in KB sports. And how do you balance the two in the training?
I believe strength, endurance, technique, flexibility, and discipline are all equally important. You can’t prioritise one over the others—they all need to be developed. I’ve heard from friends in CrossFit that they follow a similar philosophy, aiming to balance all their abilities. Kettlebell sport is the same. There’s no “second most important” or “third most important” skill; you need them all to achieve the best results. That’s the foundation of my coaching. When I work with someone, I assess which area they’re lacking in—whether it’s flexibility, endurance, or strength—and focus on improving their General Physical Preparedness (GPP) to bring everything up to the same level.
Denis places a strong emphasis on technique in kettlebell sport, believing that mastering proper form is key to performance and injury prevention. His coaching approach prioritizes technique over raw strength, ensuring athletes develop control and precision with every movement.
As a coach, what common mistakes do you see beginners make, and how do you help them overcome these?
First, make sure you choose a good coach. Be selective—look for someone you trust, with the right credentials. Once you’ve picked your coach, the next step is simple: listen to them. The biggest mistake athletes make is questioning the coach’s plan, trying to make adjustments, or thinking they know better. That’s when things start to fall apart. The coach has the big picture in mind and knows the best route to get you from point A to point B. You might not always see the vision, but trust that your coach does.
Coaches understand where your weaknesses are and what needs work, even when you can’t see it yourself. Progress might feel slow or frustrating, but improvement takes time. Trust the process, follow your coach’s guidance, and eventually, you’ll see the results. It may feel like a gradual journey, but that’s how real improvement happens.
Denis has himself transitioned into coaching, running his own gym for in-person sessions while also offering online training through social media platforms like Instagram and Facebook. He shares tutorials and tips on kettlebell sport via YouTube, reaching a global audience and helping more people master the sport.
What would you say are the most rewarding aspects of coaching for you?
Seeing my students progress and achieve their goals is the most rewarding. It’s not just about the numbers; it’s about seeing them improve their overall fitness and happiness. Their small successes make me proud as a coach.
Denis takes great pride in coaching the next generation of potential champions at the Orange KB Club, helping to shape future talent with his expert guidance and passion for the sport.
One misconception we have here in the UK about kettlebell sports is that it’s only for elite athletes. How can the sport be made more accessible?
That’s the wrong approach because KB sport is challenging. It takes real effort, and you need to invest time before seeing the benefits. I see it as an uncut gem—you have to chip away at it to find the diamond inside. Kettlebell sport is also great for improving General Physical Preparedness (GPP) for elite athletes like martial artists, Olympians, and soccer players. It’s a shame more athletes don’t use it in their training. I’ve worked with baseball players, Krav Maga fighters, and wrestlers who love it, but it’s not as popular as it could be, likely because the technique takes time to master.
When I was in university, I tried to balance multiple sports, including kettlebell sport and martial arts, and it was tough. Athletes often feel they don’t have the time to commit, but if they can dedicate a couple of months in the offseason to learn the technique, they gain an extra tool for their training.
On the other hand, people sometimes underestimate kettlebell sport, thinking they can just use brute strength and skip technique. That’s a mistake. Without mastering concepts like fixation, the movements fall apart, and frustration sets in. Even if you’re doing it for fitness rather than competition, you still need to learn the proper form. KB sport isn’t like basic fitness classes that require no preparation, where it is synchronised and you can jump straight in. It’s an all-in commitment. It may never become mainstream, but it will always have dedicated followers, and there’s potential for growth as more people learn about it.
Ultimately, kettlebell sport is about hard work and effort, so it’s a tough sell to those looking for an easy way to get in shape. But that’s also what makes it rewarding.
Kettlebell Sports grinding long cycle and biathlon events can look spectacular to an outsider. Showcasing strength, technique and endurance. So maybe greater promotion and visibility is a powerful way to draw more attention to the sport.
When people watch a kettlebell sport display, they’re always impressed by the athletes pushing through exhaustion, sweat, and fatigue. It’s inspiring and definitely catchy. Kettlebell sport isn’t for everyone, but those who love it, really love it—whether they’re serious businessmen or scientists. After a tough set, they’re on the ground saying, “Yes! That feels good!” It builds strong character. You’re constantly telling yourself, “I could put it down, but I won’t.”
Once you master the technique, it becomes mental. You challenge yourself: “Can I go faster? Can I go longer?” And it’s all up to you—no one is pushing you but yourself. Over time, you get good at predicting your limits. You start organising your life—sleep, diet, consistency, and discipline. This changes everything. You can’t go into competitions unprepared, and when you put in the right work, the results are completely different. It’s not easy, but once you figure it out, you feel in control, like you can achieve great things through discipline. It doesn’t feel like torture anymore—it feels like you’ve found a purpose, and it applies to so many other areas of life.
What’s next for you in your kettlebell sport journey? Any upcoming competitions or goals?
I’m actually leaving for Italy on Thursday as a guest of honour at a qualifying event in Livorno, Ferrari. So I’ll do an exhibition lift there. Then I have Mr. America coming up in Atlantic City, where I’ll compete in the biathlon with 28 kg kettlebells. After that, there is the World Championship on November 2nd, and I’ve also been invited to the West Shore Classic in Vancouver. It’s a busy end of the year, but I’m working out anyway, so I try to attend as many competitions as I can. I always let them know, “32kg is my training weight, but I’m happy to do 24kg lifts if needed.”
I’m planning to lift for as long as I can walk, and my long-term goal is to teach kettlebell sport for a healthy lifestyle. The real challenge is proving you can continue this training into your 50s and 60s. In your career, you hit a peak, plateau, and then have to decide when to ease off. It’s tough—many athletes don’t retire gracefully and get hurt because they don’t know when to stop. I think about this a lot now, especially after my last few competitions where I told myself, “This might be the last time I lift 32kg.” But then it goes well, and I think, “Maybe I can do one more.” The challenge is knowing when to slow down, so I don’t miss that moment.
Finally, is there any advice or message you would like to share with our readers who might be interested in taking up kettlebell sport?
First, you need to resonate with the sport—you have to like it and want to do it. I always wait for students to approach me, not the other way around. If you feel a connection to kettlebell sport, I can help you, but you need to be genuinely interested.
If you’re considering getting help, ask for it right from the start. Some people think, “I’m not experienced enough for this coach,” or “I need more training before working with them,” but that’s actually the wrong approach. If you wait, you might develop bad habits, and then the coach has to correct those mistakes. Even if you can’t work with a coach all the time due to time or financial constraints, it’s far better to be coached at the very beginning. That way, you’ll nail down the proper technique, set clear goals, and start on the right path from day one. Otherwise, you risk drifting off course and forming habits that make the journey longer and more difficult.
So, my advice is to plan your journey, learn the technique, and understand the programming from the start. This will help you avoid overtraining and injuries and make your progress smoother.
I’m always happy when people reach out to say they’ve learned something from my YouTube channel or videos. When I started, I didn’t have access to resources or coaches, so I created my channel to share the basic fundamentals I didn’t have at the time. It’s rewarding to see people benefiting from that now, especially since there are more coaches, educational materials, and videos available to help guide beginners in kettlebell sport.
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