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A: There's even more to say on this subject, but the most frequent answer in this sub is the “Simple and Sinister” program designed by popular kettle bell instructor Pavel Tsatsouline. It is described in his book Simple and Sinister (which you should buy if you intend to follow the program), but the basics -- enough to get started -- are detailed below.
But I think there are several reasons why good quality kettle bells are worth springing for. Good quality kettle bells have smooth handles of uniform thickness and comfortable texture.
And, they won't have molding seams making them wobbly or hard to hold. With that in mind, here are a bunch of brands of kettle bell you won't regret buying.
Kettle bell Kings offers 'free shipping' in the US; in other words, the cost of shipping is flat regardless of how far you live from their Austin, TX headquarters, and added into the price of the bell. 2021 Update: in the last few years (at least since COVID-19) KB Kings prices have gone up dramatically.
A 35 lb powder coat kettle bell is currently $165 (perpetually 'marked down' from $195) with free shipping. CFF offers 'free shipping' in the US; in other words, the cost of shipping is flat regardless of how far you live from their warehouses (in Lancaster, PA and Phoenix, AZ); and added into the price of the bell.
A 35 lb Powder Coat kettle bell from CFF is $78 shipped as of this writing. Rogue is the brand of choice for many high-end CrossFit gyms/boxes, and their bells are built to take daily abuse.
Anecdotally, Rogue's bells have a slightly 'rougher' finish than CFF or KB Kings -- a little easier to grip when sweaty, good with chalk, but a little more 'coarse' on your hands. First Place offers free shipping on orders over $45, but charges a surcharge ($10-$30) on heavier bells
Frustratingly, VF currently only offers FedEx Ground for kettle bells, making their shipping costs significantly higher than other brands, particularly if you live farther away. Again Faster is a company I don't see mentioned much around this Subreddit; but I personally own several kettle bells of theirs that I really like, so I'm putting them on the list.
The finish in their kettle bells is smoother than Rogues, but still drippy; and have a very high-quality feel. Here is a recent video comparing Kettle bell Kings to Rogue and CAP.
(Summary: he thinks Kettle bell Kings are the best, but recommends Rogue as good at their price point.) If you think you might be on the outer edges of the bell curve, either because you're an experienced weightlifter or because you've been sedentary for a while and are maybe of below-average strength, you've got a few options.
Strong people will still find 20 or 35 lbs useful for learning form and aerobic work; and people who aren't so strong will get stronger quickly while learning the techniques. If you're still unsure, you can head to a gym or store stocked with kettle bells, or even dumbbells.
One metric is to choose the heaviest kettle bell (or comparable weight dumbbell) you can comfortably overhead press for reps. But if it is frequently recommended for beginners (and experienced athletes new to kettle bell training as well).
It's built around only two exercises, so there is a lower skill barrier to getting started than programs with more movements to learn. If it's between spending half an hour doing your first SAS workout, or half an hour reviewing different programs trying to decide, my recommendation is to start with Simple and Sinister today, and shop around for your ideal beginner program tomorrow.
Gradually reduce rest until you can complete 100 reps of 1-handed swings with perfect form in 5 minutes. Eventually, you'll become strong enough to take 10 minutes to do your 10 reps (5 per side), maintaining a roughly 1:1 work:rest ratio (alternating 30 seconds of work and 30 seconds of rest for 10 minutes).
The book is absolutely worth buying, because it goes into incredible detail about how to perform the movements safely, and how to be smart about progressing up through the program. (2020 note: The Revised Edition of Simple & Sinister presents a routine that is very similar to the above, but incorporating a progression that is even more effective than what I've described.
Rather than update my post to share the revised ed, which feels like plagiarism, my suggestion for a beginner is: feel free to use the above as a starting point, but buy the book as soon as possible to get the most up-to-date version of the program.) In the simplest terms, Hard style focuses a little more on explosive power, and shorter sets with heavier weights.
Competition kettle bells typically use a uniform color scheme to distinguish different weights. Hard style kettle bells are often black, sometimes with weight-distinguishing colored stripes where the handle meets the bell.
What kind of kettle bell you buy depends on what program you decide to follow. I wrote a post a few years ago meant to answer the most frequently asked questions in this Subreddit at that time.
The FAQ is a great list of resources, but it is maybe a bit overwhelming for someone coming in for some super-basic advice. (If you find this post helpful, I'd selfishly love it if you shot me a one-sentence message to let me know.
If you have thoughts, suggestions, or find broken links, feel free to reach out as well.) Here at Cavemantraining™ we literally build you up with information you won’t find anywhere, we start at kettle bell grips and end with snatch physics.
Get it on Caveman training, Amazon Kindle or paperback, or iTunes Master The Hip Hinge Fully understand the intricacies of the movement the kettle bell swing and other strength exercises are based. Get it on Caveman training, Amazon Kindle or paperback Master The Basic Kettle bell Swing Learn how to safely and effectively execute one of the most important kettle bell exercises.
Get it on Caveman training, Amazon Kindle or Paperback Master The Kettle bell Clean Learn how to safely and effectively execute one of the most difficult and important transitional exercises in kettle bell training. Get it on Caveman training, Amazon Kindle or paperback, or iTunes Master The Kettle bell Press Learn all kettle bell press variations and understand how to progress safely and effectively.
If it’s done right, then you run the risk of experiencing some following common kettle bell injuries and annoyances: Bruising Banging Blisters Back pain Calluses Tendonitis Tedious Over training Ester Libra ESTA rigid para Los enthusiasts Del kettle bell en Casey, Pele adores de MMA y Jujitsu Brasilia, Crossfires Que San SU tempo Libra en El box para racer Words con kettle bell.
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Awesome kettle bell complexes to keep your training fun and exciting. The kettle bell swing, burn fat and build muscle at the same time.
Straight to the point information and photos that will have you safely swinging and working out with a kettle bell in no time. This book breaks down the technical aspects of the kettle bell clean exercise into easy to comprehend explanations.
Pick and learn the exercises that fit your goals whether cardio or strength. Over 440 pages filled with photos of kettle bell exercise, basic descriptions, and bonus videos.
The workouts vary from cardio, strength, mobility, to endurance. This is not some hocus-pocus I put together for you, these are the moves and fundamentals I use regularly, this is what I will keep using to maintain and improve my mobility till the day I leave this earth.
It’s 2019 and I’m 45, I move better, I’m stronger than I ever was, I still submit people half my age when I participate in Brazilian Jim Jitsi, and I lift more than most 18-year-olds. I only see this improving due to hard and smart training with proper programming.
Includes: videos plenty of step-by-step photos 21-day plan for progression basic language anyone can understand After purchasing, you'll have direct access to download the book from our website.
If you prefer a hard copy/printed version or Kindle, you can also purchase this book on Amazon.com. There is also the option to join our online snatch camp and be mentored by the author himself.
I guess “Naked warrior”, but I don't want to intimidate the person with the unilateral moves and difficulty. When I show people “The Naked Warrior”, I make sure to emphasize that the book is actually about the first 94 pages.
People naturally want to blaze off into “the exercises”, paying extra-special attention to the reps/sets scheme of course. Give him a ride to the local sporting goods store and help him buy a starter barbell or get one at a garage sale.
Very, very hard to do much lower body quality work with body weight. There's no doubt which implement is king for strength of the lower body.
(And some would argue intermediate and advanced single KB programs as well.) Then Fast and Loose which explains the principles and needs behind relaxation, also a skill, to balance what he learns in the other three.
I started with PTT and I still think it's a fine way to start. But today I recommend Enter The Kettle bell because I think the kettle bell itself and the presentation and programming in Etc are the most user-friendly, and lay the foundation in the best way possible. If someone does not have a foundation in strength training of some sort already, body weight or otherwise, I would not recommend Naked Warrior.
If they mostly want to use barbells, or that makes sense for their needs, then PTT. If they mostly want to use kettle bells, I would actually recommend Mark and Tracy's swing DVD, and the Kilos Stenos get up DVD, and just tell them the parameters of the PM. The instruction on each move is more detailed than in Etc, and people don't do the PM long enough, or seriously enough.
The principles taught in that book carry over to all strength training. Geoff is too humble to recommend it, but for body weight work, and well anything else really, I'd recommend 'Original Strength' by Geoff Expert and Tim Anderson.