When you start off training with kettle bells I would always recommend that you begin with just onekettlebell. Weaker or inexperienced women may wish to begin with a 8 kg and men can choose a 12 kg.
Using two kettle bells doubles the load so care needs to be taken to ensure you are capable of handling the extra weight. As a beginner I recommend that you start with just onekettlebell but once you have mastered all the basic exercises you can progress to 2 kettle bells.
Clean and Press Double Lunges Racked Squats Single Leg Dead lifts Using the above exercises with 2 kettle bells will save you a lot of time and also generate some great strength benefits that are hard to achieve with just onekettlebell.
Body weight Reverse Lunge (always master the exercise without weight first) Holding One Kettle bell with Two Hands (see image below) The above exercises would be progressed over a period of months ensuring that you can perform 3 sets of each variation before moving on to the next one.
If you want to create an overload and still offer the instability that you get with onekettlebell then you can use 2 x kettle bells of different weights e.g. I understand that when you are just starting out the thought of buying lots of kettle bells is daunting but ultimately, as mentioned earlier, you can get away with just one.
Let’s say you bought a 12 kg for lots of single kettle bell workouts and then later progressed to a 16 kg. Holding a 12 kg on one side and a 16 kg on the other is an inexpensive way to begin double kettle bell training.
There are lots more for you to try but these are the 3 that I would recommend you practice in order to get used to the feel of 2 kettle bells. You can achieve some incredible results with just onekettlebell and if you choose wisely you may never need to buy another kettle bell again.
Using two kettle bells enables you to perform shorter workouts while at the same time challenging your strength. Your transition from onekettlebell to two kettle bells should be logical, gradually moving through the exercise progressions before overloading the movement.
However, if you want to add lots of bulk then kettle bells are the wrong tool for you. Kettle bells are Russian training tools that are made from cast iron.
Using these tools can help create muscular strength, speed and core stability. Swings, dead lifts, snatches and shoulder presses are common single kettle bell exercises.
As you let the kettle bell move between your legs, slightly bend your knees. Dead lifts are performed with your feet in a wide stance and the kettle bell right beneath you.
Keeping your back straight, bend your knees and lower your body down toward the kettle bell. Forcefully contract your abs, glutes and quads and lower yourself back down.
This is performed by holding the kettle bell in the rack position, pushing it straight above your head and lowering it back down. The rack position is when the kettle bell is resting on the back of your forearm in front of your chest with your arm tight to your body.
You work your deltoid, triceps, biceps, pectorals and abs all at the same time. By turning this exercise into a push press, you will also activate your glutes, quads, hamstrings and calves.
Start out in the same position as the shoulder press, but lower yourself into a slight squat. According to Chief Science Officer Cedric X. Bryant, Ph.D. from the American Council on Exercise, kettle bells can help you burn calories and lose weight.
When you perform kettle bell exercises, you activate multiple muscles and joints at the same time. Arm crossovers, arm circles, lateral lunges, shoulder shrugs, alternate toe touches, heel raises and trunk rotations are examples.
If getting strong is your goal, your 16 kg kettle bell won’t do much in the way of strength development, no matter how much you slow down your reps for Goblet Squats, Dead lifts, and Strict Presses. What people call their “core” is an extremely large portion of your body.
This area of the body includes your chest, abdominal, back, hamstrings, and glutes (essentially the majority of your posterior and anterior chains). Given that this is such a large, strong group of muscles, developing solid strength will require a lot of load.
However, that assumes that your upper body is strong enough to maintain the rack position while descending into the squat, something that you may not have developed yet. One of the key benefits of kettle bell training is the ability to develop power through ballistic exercise.
However, if your form in any given exercise isn’t perfect, upping the weight of your kettle bell could be dangerous. During the down swing in each ballistic exercise you’ll be required to provide a counter rotation of your body to resist the pull of weight on one side.
If you are not ready to counteract that pull, you could put your back dangerously out of alignment. Conversely, double kettle bell ballistic exercises can help you build additional explosive power (especially through your hips) without as much risk of bad alignment.
Since the weight is balanced, you will be required to counter rotate your body much less, assuming that your form is good and your timing with each rep is perfect. The plus side is that you can always perfect your form with a lighter weight while still increasing your load slightly.
Imagine that you want to perform heavier 1-Arm Kettle bell Swings in order to enhance hip explosiveness. Both will increase your load, but one (the single heavy) will require much more grip and forearm strength to use.
Kettle bells are a great and simple way to add weights to your exercise routine. They are small and easy to grasp, which makes them perfect for intense cardio and heavy lifting.
If you’ve been wanting to start training with weights, kettle bells have become extremely popular among fitness fanatics. You will need to get heavier ones as your routine progresses, but for beginners, 1 kettle bell is enough to complete most workouts.
If you’d like to add more endurance to your training, you can hold it with one arm at a time. As long as your form is correct, you should be able to get great results with just onekettlebell.
Although, if you consider yourself athletic and have acquired much strength, you can start with two kettle bells. The reason you might see people with a “collection” of kettle bells is that some exercises require different sized weights.
Kettle bells are not like dumbbells or barbells which consist of two same-sized weights on each side of your body. You do not need two pairs of kettle bells consisting of the same weight to effectively complete your routine.
Swing Clean Press Push Press Jerk Snatch Squats (Front, Goblet, Overhead, Jump) Bottoms Up (Clean, Press, Push ups) Windmill Turkish Get Up Renegade Rows Juggling Dead lifts Arm Bars Halo You don’t want to buy one that’s too heavy, this could cause injury to your muscles, especially for a beginner.
You don’t want to buy one that’s too light either, as this can result in little to no muscle building or weight loss. Choosing the right size will depend on a few aspects; your gender and how physically active you are.
Remember when choosing the right size you have to mindful of how many kettle bells you want to use. On the other hand, if you’re only going to use onekettlebell, choose a heavier one that’s within your weight range.
When members sign up, they are generally excited and ready to invest in whatever it takes to get the most out of those programs. I recently released my Force Factor Kettle bell program.
Prices were extremely high and if you needed to have them shipped, well… that sometimes cost more than the actual kettle bell. There are kettle bells that you can adjust to various weights, others that you can connect to via Bluetooth and even others (which cost a small fortune) that have built in computers allowing it to track your workouts.
I have a good collection of kettle bells that I have accumulated over the years. Within my Warrior Zero Project, we practice a lot of kettle bell catch and release drills.
Within all that practice and exploration, we get to see what feels the best when it comes to the actual features on that specific kettle bell. Most are hollowed out and filled with material in order to make them heavier.
Most are also stamped with either a kg or lb weight size; Some hard style kettle bells offer both. **Keep in mind that depending on the kettle bell exercise, recommendations will change.
The logo does not damper any of the training which is an issue with other kettle bells. The hard style bell by Kettle bell Kings is very well-balanced.
It has a clean, powder coated handle which certainly- saves the hands. They ship for free within the USA and are priced really for a quality kettle bell.