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How Big Of A Kettlebell Do I Need

Ballistic (explosive) lifts: swings, cleans, snatches, tossing, juggling. For ballistic lifts you can use a heavier kettle bell than with slow, grinding movements like get-ups and windmills that must be carefully controlled throughout the entire range of movement and require a smaller bell.

author
Ellen Grant
• Monday, 16 November, 2020
• 10 min read
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Our experience with kettle bells has boiled it down to the following general recommendations for men and women. All cast iron kettle bells such as the Matrix Elite precision e-coat series change dimensions, including handle diameter, as the weight increases or decreases.

Many men have the unfortunate habit of starting out with a kettle bell that is too big for them. Add the fact that if you have only used dumbbells and barbells for weight training, snatching a kettle bell for the first time may come as a bit of a shock to your system and ego!

Men take our advice and don't buy a heavy bell unless you already know you can manage it. Of course if you are 250 lbs and have been lifting weights all your life, feel free to buy whatever size bell you want to!

If you are not active and do not consider yourself to be “in shape” you might want to start with a 12 kg — 26 lb kettle bell. For controlled, grinding movements like Turkish Get-ups and windmills you should choose a kettle bell that you can easily press overhead about 8-10 times.

Out of shape, inactive men should try an 8 kg — 18 lb kettle bell. Lifting kettle bells will not make you big and bulky and rob you of your feminine curves.

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On the contrary, with proper training and dedication it will give you the body you've always wanted. For ballistic movements like kettle bell swings, cleans and snatches an average, active women should start with a kettle bell between 8 kg — 18 lb and 12 kg — 26 lb.

As with men, for controlled, grinding movements like Turkish Get-ups and windmills you should choose a kettle bell that you can easily press overhead about 8-10 times. Single Cast Mold With No Seams, Ridges or Rough Spots.

A quality kettle bell is cast in a single step into the mold and is finished like a piece of fine furniture. Competition or “Pro Grade” kettle bells are made to fixed specifications.

To find out more about the differences between cast iron and competition kettle bells click here. Well we could certainly could, like so many of our competitors, and make lots of money doing it too, however there is a very good reason that we do not.

Real kettle bells are designed to be balanced in a certain way, and they are actually precise tools. If a kettle bell can be improved by new materials or a new engineering insight or manufacturing process so that real users will benefit then we will do so, however, we are not interested in gimmicks that are solely designed to misinform consumers and take their hard-earned money from them.

kettlebell brand
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We have been in the kettle bell business for some years now, and we will not compromise our principles just to make money off innocent, uninformed consumers. Without proper kettle bell lifting technique you will not get the full benefit of the movement and you greatly increase your chance of injury, and this defeats the purpose of training with kettle bells in the first place.

We recommend that whether you are a beginner, intermediate or advanced lifter, that you have a few kettle bells in different weights. Also, the high leverage lifts such as Turkish Get-ups, Windmills and Bottoms-up presses, require less weight especially when you are first learning them so having a range of kettle bell weights will give you the required training flexibility need to progress.

If your budget can handle it then buy at least two kettle bells to start with in different weights and then add to your collection as your form gets better and your conditioning level increases. At Kettle bells USA® we prefer kilograms or pounds because we think “Food” is a confusingly weird word!

Some other aspects of kettle bell design are grip diameter, grip width, ball diameter, the distance from the top of the ball to the bottom of the handle. Just like dumbbells, barbells, steel maces, and other weightlifting equipment, there’s no one-size-fits-all with Kettle bells.

Different kettle bell sizes will be best for certain genders, ages, exercises, and overall fitness goals. What is the best Kettle bell size for building muscle, gaining strength, burning fat?

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It's all organized by sections, so if you want to scroll down to your specific question, it will be easy to find. History of the Kettlebell is the English word for Russian girl — an 18th-century cannonball-like metal (made of cast iron or steel) used to weigh crops, with a Russian unit of measurement called “Good”.

According to the Russian Food standard, 1pood is equal to 35LBS of weight (1pood = 16 kg = 35LBS) and it is from this equivalence that other kilogram values are gotten for Kettle bells. 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.

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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. You should ascertain the existence of a guarantee for the product — to ensure your kettle bells do not rust.

We will discuss more on each of these factors and recommend the best sizes for you in our thorough guide to buying the right kettle bell weight below. 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.

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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.

Kettle bell lifting for kids should be limited to simple exercises. They can help you build your strength and balance, as well as improve your cardiovascular fitness.

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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. With these three sizes of weights, it will be perfectly adequate for you to do most types of Kettle bell exercises effectively — ballistics, grinds/traditional movements, and flows/complexes.

When you aim to do a lot of ballistic workouts with the kettle bell and you have never done any of such activities before, starting with 18LB is good for women while 26LBS will be alright for men. 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.

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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.

kettlebell swing onnit exercise swings form proper hip squat hand russian kettlebells exercises training kettle hinge fitness crossfit tips workout
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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. They are usually based in kilograms and range in 2 or 4 kg increments according to international standards, each weight having varying color for convenient identification.

For instance, in Gregory Sport competition events, they use progressive lifts like: 18LBS (8 kg) — Pink color26lbs (12 kg) — Blue color35lbs (16 kg) — Yellow color44lbs (20 kg) — Purple color53lbs (24 kg) — Green color62LBS (28 kg) — Orange color71lbs (32 kg) — Red color

Some Gregory Sports competitions start male competitors with 26LBS, up to 88LBS; and females from 18LBS, up to 53LBS to a varying number of repetitions in lifts such as Snatch, Jerk, and Long Cycle. What size Kettle bell should I use to tone-up, burn fat, and keep fit?

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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. 26 Body weight Leg Exercises for Muscle, Strength & Explosive Power December 06, 2020

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The Best Full Body Kettle bell Workout for Beginners December 03, 2020

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Sources
1 www.kettlebellsusa.com - https://www.kettlebellsusa.com/pages/what-size-kettlebell-should-i-buy
2 www.setforset.com - https://www.setforset.com/blogs/news/what-size-kettlebell-should-i-buy-the-complete-guide