What is the best Kettle bell size for building muscle, gaining strength, burning fat? It's all organized by sections, so if you want to scroll down to your specific question, it will be easy to find.
Before the end of the 19th century, Russian girl had found its way into the sphere of competitive weightlifting sports in Russia and some parts of Europe while the term, Kettle bell,” was widely adopted at the dawn of the 20th century in the Western world. Unlike the simple structures of Dumbbells and Barbells, Kettle bells have complex, equally-important parts, each of which contributes to its uniqueness.
The anatomy of a Kettle bell, as seen from the above picture, includes the Handle, Corner, Horn, Window, Bell, and Base. The Bell is the center of mass of a Kettle bell while the Window is the space that separates the Handle from the Bell, affording the user convenient and flexible movements that are lacking in Dumbbells and Barbells.
If you are new to weight training, it's best to start at a beginner level so you can learn proper mechanics. Your age, fitness, and experience determine the type of Kettle bell training you can take-on.
Kettlebell grinds are not only the best for beginners, but they are also very great for experts as its technique is perfect for building muscle and strength. The obtuse shape of the Handle also helps in ensuring a perfect grip and some products now come with a chip-resistant coating that enhances grip and lets users see the weight written on the Kettle bell through contrast.
Note: Although those increments may seem big, a jump from training with 15lbs to 20lbs is normal for kettle bell lifting. For one, it gives users greater flexibility to choose between the wide range of weights and ease scaling-up a bit if they please.
Kettle bell sizes you will most easily find on the market include: When we talk about men here, we mean active males starting from the age of 18 years.
The most important thing is an improvement, the ability to fulfill your potentials as your training progresses. It is our professional recommendation that you start with a weight that is proportional to your skill level and fitness.
This helps you to maintain a good form while you scale up with smiles and less stress. Starting with anything in this range will help you to conveniently learn how to use proper techniques whether you ’re training on your own or with a trainer.
Like we mentioned with men, the talk of women here refers to females starting from age 18 years. While we advise everyone to carry just enough weight, some women have been found to underestimate their strengths, opting for Kettle bell sizes that are too small.
A general rule of thumb is for you to carry a Kettle bell weight with which you’re able to do 5 repetitions (reps) of any workout you’re starting with. Also, if you’ve reached a stage whereby you can conveniently do 20 reps of that workout, then it’s the right time for you to pick up something heavier.
The American Academy of Pediatric shad since the year 1990 asserted the potential benefits of monitored weightlifting for children and adolescents on health and athleticism. A kid’s Kettle bell size for a workout will depend on fitness and age.
In the end, it will be the level of fitness that will determine the number of Kettle bell workout reps each child will perform. They can help you build your strength and balance, as well as improve your cardiovascular fitness.
And it will be wiser for you to focus on cardio-based kettle bell exercises such as swings, squats, cleans, and presses because you're no longer trying to build excessive muscles, but just enough to keep your bones together and covered. If you have any doubts, be sure to ask your doctor or a physiotherapist about kettle bell training and if it's right for you.
No doubt, Kettle bells are one of the best home gym equipment for all age groups. Now, as a beginner, don’t rush into using two Kettle bells to start your training.
If you had done some moderate ballistic workouts before, 35LBS is a good start for men and 26LBS is okay for women. When you aim to do lots of slow lifts with the kettle bell and you have never done anything like that before, starting with 22LBS is good for you as a woman while 30LBS for you as a man.
Some people start doing kettle bell workouts because they want to build their size and strength. To build your size and strength using kettle bells, you need to focus on exercises that can give you the most beneficial results.
Additionally, you can include another free-weight equipment in your Kettle bell exercise to get the most out of your workout. Excellent free-weight equipment you can combine with Kettle bells for incredible muscle build-up is the Steel Mace.
You can learn more about how to get the best out of these two weightlifting equipment from our Steel Mace and Kettle bell Arm Blast Workout. The kettle bell swing is a ballistic exercise that you can use to train your posterior chain muscles and it’s most useful in building your hip power and speed.
To perform the kettle bell swing, you need to move the bell in a pendulum motion from between the knees to anywhere at your eye-level or above it. It isn't as simple as it sounds because improper kettle bell swings just worsen your postural imbalance and cause more damage than good.
However, another thing that can cause more damage than good is using the wrong kettle bell size for your swings? For average active men doing Basic Goblet Squats, the best Kettle bell size is 40LBS.
The Goblet Squat is a typical beginner’s exercise to help new Kettle bell lifters get positional awareness, accumulate basic squat strength and technique, and get a better balance. You can learn more about perfecting your squat by reading our How to Fix Hip Pain article.
The Kettle bell Turkish Get-ups are very useful for developing your solid movement foundation as they tend to focus on your small stabilizing muscles. Not only does it reveal your problems, but it also helps you develop a functional core, serves as a safeguard against back pain and improves your posture.
Beginners, intermediate and advanced flows exist for individuals fitting each level. It is best to use the Kettle bell size that you are most comfortable with for two to three exercises you want to put into a flow.
Complexes can be done in a sequence or one exercise after the other (i.e. 5 x squats then 5 x presses then 5 x sumo dead lifts, without resting or putting the kettle bell down). Unlike other Kettle bells, their handles and other parts are always of the same shape and dimension regardless of their weights because of the need to maintain consistency in competitions and fairness among competitors.
What size Kettle bell should I use to tone-up, burn fat, and keep fit? A kettle bell workout is a great way to tone your body, burn fat, earn some killer abs and keep fit.
For average active women, the best Kettle bell sizes for tone-up, burning fat and keeping fit is 18LBS for beginners, with a gradual build-up to 26LBS as you get used to the bells. For average active men, the best Kettle bell sizes for tone-up, burning fat and keeping fit is 26LBS for beginners, with a gradual build-up to 44LBS.
If your goal is to burn fat, you want a weight that you can use with little rest and for HIIT workouts. This means you should go lighter than what you would use for traditional sets and reps workouts with longer rest.
If we had to choose the three overall best Kettle bell sizes, we'd go 26, 35, and 44LBS or 20, 30, and 40lbs, depending on the supplier you buy from. It enhances core strength and stability through its multi planar and unilateral movements.
It’s the most convenient way to reduce body weight, burning up to 400 calories in 20 minutes. Embedded in this ancient weight-measuring tool is everything you need for your total body-conditioning goals and you can know more about what you'll start to gain from it by reading our 18 Benefits of Kettle bells article.
Thanks in large part to CrossFit, kettle bell training is quite fashionable these days. Even before CrossFit, many knew the kettle bell could be used to strengthen the legs, back, shoulders, and core.
It was really just a matter of time before the kettle bell joined the strength training implement arsenal alongside the bar and dumbbell. And while you should seek out guidance on how to safely use them, the process of selecting bells that you will both be happy with and get years of use out of is simple.
The process of casting a kettle bell leaves flashing (think of it as a seam) across the middle of the underside of the handle. This flashing needs to be filed down before the kettle bell is coated or finished so that there is a nice, even surface to hold on to.
The cheaper kettle bell manufacturers will make no effort to remove this sharp seam, and your hands will suffer for it (and very likely bleed from it). Depending on the size of your hands, you may want to pay special attention to the diameter of the handles.
Competition kettle bells will generally have a uniform handle diameter regardless of the weight (33 mm). For some movements you will need both hands to be able to fit inside the handle opening without it being too tight or uncomfortable.
While the handles do tend to get wider as the weight of the bell goes up, some manufacturers like Rogue or Innit make kettle bells that have handles that extend out past the diameter of the ball in a V shape for the small bells (see image directly below). Going back to the competition kettle bells, they also have a consistent handle size among all weights.
So if you ’re willing to spend the extra money on competition kettle bells, you can be sure the handle opening is large enough for two hands regardless of weight. The latter method involves attaching the handle to the ball, and is not as strong or secure as the one piece casting.
I’m pretty sure that flying cannonball is going to destroy whatever it hits no matter how light it is for a kettle bell. The main options you ’ll run into is enamel, vinyl, powder coating, and bare steel.
Black powder coating is what the nicer basic kettle bells (like those from Rogue) will have. Bare steel is what the competition kettle bell handles will have, and it happens to be my own personal preference.
Enamel is ok, but vinyl coating is not really recommended and is most commonly found on the lesser quality brands. A large problem with the mega equipment companies that import cheap kettle bells, weight plates, and dumbbells into the States is the inaccuracy of their products in terms of stated weight.
For starters, they are steel rather than cast iron, which means they are of a higher quality and more evenly balanced. This uniformity allows for quick and easy progression between weights, and it also means you can get both hands in even the lightest of kettle bells.
They use the same casting design that they’ve been using successfully for some time now, but the new finish is a chip-resistant coating that stays drippy for longer without irritating the hands. They, too, are finished in a black powder coat save for the colored stripe around the base of the handles (for quick and easy weight identification).
Rogue uses high quality ores rather than scrap irons, and their finishing process leaves a seamless, smooth surface that is free of defects. They are one-piece castings with a wide, flat base and the powder coat holds chalk very well.
These are both functional, classy, high quality kettle bells, and they sell for very reasonable prices (starting at $22.) American Barbell Dettlebells are colored coded around the base of the handles just like the Rogue kettle bells.
They are cast iron with a textured, chip-resistant surface that works well with pr without chalk, and a large, flat base for extra stability and ground clearance during swings. Rather than pumping out just another kettle bell and then having a price war with everyone else, Vulcan puts some serious time and effort into the R&D of their Absolute kettles.
They are guaranteed to not crack or dent for life, they won’t as easily as painted kettle bells, and there are no toxic chemicals used as either fillers or in the powder coat finish. Vulcan publishes a lot of technical information about these kettle bells on their product page; much more than I can fit here.
Rogue’s comp kettle bells have a smooth, blemish-free surface with a matte black powder coated finish and four, specially contoured flats; which reduce friction and discomfort during overhead presses, cleans, and snatches. Like the American Barbell kettle bells, Rogue included the weight in both pounds and kilograms on the backside of the bell.
With so many other high-quality options out there with tons of thought having gone into the design and handle shape, these have fallen out of favor. Brand new and already a huge hit, these weighted fist bells are the brain-child of powerlifter Donnie Thompson, and man are they badass.
The result, as Donnie explains it himself, is the “perfect geometric shape for maximizing optimal performance,” as your hand and the Fat bell essentially act as one. The center mass design allows athletes to improve the efficiency and balance of every press while also reducing the common kettle bell safety risks.
Even as a brand-new item the product page is already piling up with positive reviews, and many weights and sizes are frequently out of stock because of their popularity. They’re one of the few quality kettle bells available for sale on Amazon, which means often times there are deals on shipping for Prime members.
With the explosion of kettle bell training over the last 10 years there are now many shapes and sizes available to buy. “ A kettle bell ’s design allows its center of mass to extend beyond the hand.
As you can see from the competition kettle bell image above the handle is much smaller and is squarer in design. The advantage of these types of kettle bells is that your hand doesn’t slide around due to the limited space plus you can get used to the size even when the weight changes.
If you are a beginner then the cast iron kettle bell is much more diverse in its usage If you choose to go for the cast iron kettle bells then there is still a few more things that you need to know before you buy.
A kettle bell with a handle that is too thick is going to quickly tire out your forearms and finishing repetitions of an exercise can be very tough. The bottom of the kettle bell should have a natural flat but it shouldn’t have an attached rubber or plastic base.
Bases can be good for preventing marks on your floor but unfortunately they’re going to really dig into arm and into your body when you ’re using the kettle bell. The fourth thing is to make sure that there are no sharp edges on the kettle bell handle.
There should be a nice smooth bit of continuity with the kettle bell from the body into the handle. If the handle spacing is too small you ’re going to find it really digs into your wrists when in the racked position or overhead.
It seems to be trendy to coat kettle bells in vinyl or plastic to avoid marking floor etc. However, due to the huge rise in popularity there are now many weight sizes in-between the ones listed above.
At a later date more experienced kettle bell practitioners may work on overhead presses with the 32 kg plus may need to bridge the gap between the 16 kg and 24 kg with a 20 kg for single-handed exercises. I have to say that I’ve learned the hard way and bought lots of kettle bells that turned out to be completely useless.
Here are one brand that I have consistently used over the past few years without any problems, they are very reasonably priced and available on Amazon.com in the USA: For those based in the UK, head on over to Wilkerson Fitness and check out their black series of kettle bells.
Cast Iron kettle bells are the most diverse and excellent for beginners and almost anyone not interested in going in to competition. If you are more advanced and want to focus on purely single-handed exercises than the competition kettle bell may be for you.
I’ve also outlined above what size kettle bell women should use and also the recommend starting weights for men too. I would focus on just a few points about the kettle bell and find a product that meet them.
Most likely all kb's will work, it's just a hunk of iron, but people here will point you to more reputable brands. If this distance is larger than “standard” then snatches and cleans become awkward.
I found the latter on amazon.com and, although the finish is different from Perform Better, I like it just as much, it got good reviews, and it cost less, so that's probably what I'm looking towards in the future. The casting on lower end bells can cause you problems with your hands especially when doing snatches.
I had Dragon door KB's years ago and had no problems with snatches. I found the latter on amazon.com and, although the finish is different from Perform Better, I like it just as much, it got good reviews, and it cost less, so that's probably what I'm looking towards in the future.
I always recommend buying better quality bells from the start, even for beginners. You never know if this piece of iron will stay with you longer. My first bells were poor quality, cheap, rubber-coated crap.
This rubber makes bells unstable for Renegade Rows, and handles were so bad that they were cutting my hands. Now I got good quality powder-coated bells from polish manufacturer (Proud).
As @MikeTheBear stated, some bells are just “off,” in the shape of the handle, proportions and balance, where they rest on the forearm, etc. Some other semi-random observations and personal preferences: --Beware of very smooth thick paint.
The smoothness makes the handles hard to hold onto and the thick finish tends to chip and leave big divots that look terrible and are very uncomfortable if they occur on the handle. --Beware of seams and bumps in the casting, which are very uncomfortable and can tear up your hands.
--A lot of KB brands, especially in powder coated cast iron bells, including Rogue and Kettle bell Kings, seem to be made from the same generic design, although there will be variations in the molded branding and the texture of the powder coat. I have no experience with current Perform Better, but they look similar in pictures.
I have some horrible older Perform Better bells that are a different design, with thick paint over lots of fillers, vinyl coatings and a rubber bumper on the bottom. The current generic KB design works fine, but is NOT the same.
I have seen a post here from someone who bought a Kettle bells USA Matrix Classic E-coat bell to match a DD KB and reported they were virtually identical. --Powder coat can have a very nice handle texture, but is not nearly as durable as the E-coat used by DragonDoor and Kettle bells USA.
My powder coated bells from Rogue all have significant chips and peeling, whereas my E-coat bells, some of which are MUCH older, have small dings and wear spots, but no chipping or peeling. In use, the chipping and peeling is not really a problem since it hasn't happened on the gripping part of the handles and I don't feel it at all, plus the powder coat is thin (a good thing in this case) so it doesn't leave a very uneven surface or big divots when it chips.
--I have become a big fan of the Kettle bells USA Paradigm Pro Elite Precision competition style bells. I now have a few pairs of these, and I ALWAYS reach for them instead of my cast iron (mostly DragonDoor and a few Rogue) bells of the same sizes.
The bells rest on a comfortable spot on my forearm, and the texture of the bare metal handles is smooth, but with a bit of grain to it that works well with or without chalk, and isn't slick like some very polished competition bell handles. Some surprising things about them are that they have more room and are more comfortable for two hand swings than my cast iron bells, and that they are easier to keep from clinking together when using doubles.
--Kettlebells USA also has a cast iron Matrix Elite line, which is supposed to be designed with more space for two hand swings and proportional handle windows so that all sizes rest in the same place on the forearm. Handle thickness and finish texture can vary greatly on non-competition bells.
As Steve W. mentioned, the “body” of the bells have chipped, but the grips are still in great shape. Perform Better, Kettle bell Kings, Rogue, and a few other key brands all likely produce a comparable product.
When I started I bought the CAP enamel coating off Amazon. This was from me trying to learn the long cycle as my first kettle bell move (I found it on YouTube first.
), however the 60 pound one I have never done anything double with and have owned for nearly 3 years and still looks brand new. If you stick to single work, and don't crash the kettle bells against each other they will look new for a very long time.
I live in Riverside, CA and have a gym supply store near me which sells a brand called Diamond Pro. It's a definite step up from the CAP brand I have, and is close to the Kettle bell Kings powder coat (I have a 40 kg from them).
If I lived in Austin Texas I would just pick up from Kettle bell Kings, and take advantage of the discount they offer for that. I looked on Alibaba and there are lots of kettle bell products for wholesale where they will put your logo on them and I have a strong suspicion that many brands will more or less just be selling the same thing made in the same factory but with different logos.
I also bought some earlier runs of the Perform Better cast irons and was not impressed. I also agree that DD KB's had the best dimensions for a cast iron.
But they were the most expensive, which is why I started experimenting with cheaper brands, for better or worse. I also like the KettlebellsUSA competition bells. But they were the most expensive, which is why I started experimenting with cheaper brands, for better or worse.
FYI, you can not write DragonDoor as two words on this site, or they will magically disappear, as seems to have happened in your post above, which I infer was intended to read: I also agree that DragonDoor KB's had the best dimensions for a cast iron. But they were the most expensive, which is why I started experimenting with cheaper brands, for better or worse.
All that aside, kettle bell workouts also just didn’t seem necessary since I have dumbbells and resistance bands to cover lots of fitness routines. However, given the inherent difficulty of attending gyms right now with a face mask and the potential risk of exposure, I decided to shake things up and took the plunge: I ordered a kettle bell.
If you ’re likewise looking for the best kettle bells to buy, you ’ll quickly find lots of options and some might seem very similar to others. I’ve found a lot of value in even basic exercises, which challenged my body in gym-worthy ways, an especially significant value in workout gear as we head into winter.
It’s easy to use and ultimately gives you unrivaled flexibility with what weight size you want in your kettle bell given you have the appropriate dumbbells to match with it. Heidi Pocono, a personal trainer and manager of training at GYMGUYZ, recommends a vinyl coated cast iron kettle bell.
Sign up for our email newsletter, and we’ll let you know. To understand what makes the best kettle bell, let’s recap how they are typically used.
The difference with the kettle bell : the handle and offset mass means it’s great for ballistic movements such as swings, cleans, and snatches. That offset mass means kettle bells can provide a great grip, wrist, and arm workout as well.
Depending on the move, your upper and lower back, and legs all get a workout as well. This trainee exhibits impeccable form. The shape and handle also let you use them creatively for pure strength building.
That unique handle and shape ensures you can comfortably and safely keep the bell in place, in what is known as the rack position. We’re an affiliate of Kettle bell Kings, Rogue Fitness, and Fringe Sport.
Affiliate sales help us to bring great information about health and fitness to you. We’ve reviewed all the attributes of quality kettle bells, performed field testing, and have produced these recommendations for you.
Before we dive into the features, let’s take a brief moment to consider the parts of a kettle bell. Kettle bell anatomy includes the handle, corner, horn, base, bell, and window.
With competition kettle bells you don’t have to change your technique as you lift heavier weights. The consistency in shape and size ensures you can handle bigger kettle bells in the same way as smaller ones.
Therefore, we’ll focus on regular kettle bells for the remainder of this article. It’s also nice if this heavy weight isn’t wobbling around every time you pick it up or set it down.
Alternate lifting one bell at a time. The best kettle bell will have a base that is machined to be perfectly flat. Cheap kettle bells (from the big box stores) are usually almost flat, but not quite.
The Rogue Fitness kettle bells have a matte black powder coat finish that is durable and grip friendly. It works well with chalk, or without. The finish on the kettle bell should be durable, but perhaps more importantly it’s got to be grip-friendly.
Painted and epoxy finishes are also popular, but powder coat is preferred in most cases. The best kettle bells have a textured finish that works great with chalk.
And further, some the color code for pounds and kilograms are similar, but different. Now that we know what a good kettle bell looks like, and how to identify weight, let’s talk about what you need to get started.
Best kettle bell weight for a man with no strength training experience: 16 kg / 35 lbs Best kettle bell weight for a man with strength training experience: 20 kg / 44 lbs Best kettle bell weight for a woman with no strength training experience: 8 kg / 18 lbs Best kettle bell weight for a woman with strength training experience: 12 kg / 26 lbs But, having two equally sized kettle bells will let you load up more weight on squats or do two handed cleans or snatches.
Also be on the lookout for Black Friday deals like those from Rogue Fitness. They have the highest quality and the most complete range of options in kettle bells.
They are also easier to keep in the “rack” position (because of their round shape) if you are using them for additional resistance on squats. You ’re going to see a lot of other adjustable kettle bell options that max out at a measly 40 lbs.
For an advanced trainee, who needs major weight increments, you ’ll have to buy multiple fixed kettle bells. Create is a thin-film ceramic coating that offers amazing durability, protection, and a choice of colors and patterns.
One piece cast iron, chalk-friendly, black powder coat finish, machined flat base, easy to see color coding, and more. There’s no comparison to the cheap kettle bells in the big box stores.
The Rogue Fitness kettle bell line is only available in pound increments. These start at 97 lbs, and go up to a true monster sized 203 lb kettle bell.
Rogue Fitness carries their competition kettle bell line in kilograms. But, you ’ll be paying that premium for very accurate, precision manufactured kettle bells.
They are made with a dense inner slug of steel and a tough (but flexible) outer coating of TPE plastic. Flat base, matte black, powder coat finish for excellent grip, color coded, etc.