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How Heavy Kettlebell
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How Heavy Kettlebell

Though kettle bells have grown in popularity in recent years, there is still so much room for people to learn, especially beginners. Trying to answer how heavy should my first kettle bell be for a beginner can feel overwhelming, mainly because it’s likely they have never used one.

author
James Lee
• Wednesday, 14 October, 2020
• 12 min read
snatch heavy kettlebells kettlebell comment leave
(Source: legendarystrength.com)

We’ll help you determine the weight of your first kettle bell so you can get your training started as soon as possible. For beginners, this is probably the biggest hurdle you are likely to face when purchasing your first kettle bell.

Most men often tend to start out with kettle bell weights that are heavy for them. Once you feel confident and hardly break a sweat, you can switch to a 20 kg or 44-pound kettle bell.

On the other hand, most women tend to start out with a light kettle bell. The construction is also different, competition kettle bells mostly consist of steel, which makes them more durable than their cast iron counterpart.

Given their versatility, you can use them for a wider range of exercises than competition kettle bells. However, once you master proper technique and form, you can proceed to use competition kettle bells.

A seam that hasn’t been filed down can make working out a painful experience. The diameter of the kettle bell ’s handle is another essential factor to consider when purchasing one.

kettlebell heavy swing
(Source: www.youtube.com)

After all, nobody wants to struggle to place their hands inside the handle when working out. Therefore, make sure you find a kettle bell that will comfortably fit the size of your hands.

Another important factor to consider when choosing the right kettle bell to purchase is its base. A kettle bell base helps prevent marks on your floor.

For workouts like renegade rows, you will require one with a flat base. The disadvantage of handles assembled with weights is that the hand may come off after some time.

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(Source: 1habitstudio.com)

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kettlebell heavy swing fallacy perform
(Source: perform-360.com)

The ultimate combination of the most powerful kettle bell exercise and hardcore strength work. Ignore stupid rules and follow these twelve steps instead.

With apologies to CrossFit, the Marines, and even NASA, there are some exercises that are just plain dumb. You should be able to pass these tests before you hit the bench, squat, do direct arm work, or add more ab exercises.

Do you think the kettle bell swing is just a cardio exercise and should only be done with light weight? The fact is, when performed correctly, they're identical except for the position of the weight.

The Kettle bell Swing At the bottom of the movement, the shins are near vertical, the spine is long, and the shoulders are set down and back. At the top, hips and knees extend and you're standing upright.

As for the movement in action, the kettle bell swing is decidedly simple: explode from bottom position to top position — simple as that. The really cool part about the heavy swing is that you not only get the same benefits as the dead lift, but you also get a killer eccentric and true plyometric action at the bottom of the swing.

kettlebell heavy things bodybuilding squats kettle bell training workout squat front kettlebells hold weight fun workouts swings single leg cardio
(Source: www.bodybuilding.com)

The problem with swings is the stigma associated with them in the general population. Strong people think they're a waste of time, more appropriate for a boot camp class.

God forbid you do a swing where the angle between your thighs and trunk isn't exactly 90 degrees. Max Shank has cultivated a unique and extremely effective brand of health and athleticism, which has made him a sought-after international presenter.

Max owns Ambition Athletics, located in Tendinitis, CA. Heavy kettle bells first came into the public eye when circus strongmen would use them to display their superior strength.

It will help you improve your grip strength while building a stronger core and providing some conditioning. The overall movement is picking up the weights in both hands and walking, but there are a few tips to take into consideration for getting the most out of it.

Also, be sure to engage your abs while keeping your pelvis tucked underneath you for maximum strength training. To progress in this workout you can either use increasingly heavy kettle bells or go longer distances with your carry.

heavy kettlebells steel medium buettner very
(Source: buettner.to)

Swings work almost every muscle in the body, including the often neglected posterior chain. They are important for both cardio and strength training, but usually they are reserved for high intensity workouts.

When preforming a swing, place the kettle bell in front of you and take an athletic stance. Start to bend over by hinging at the hips, forcing your glutes backwards, while keeping your back straight.

To start the move, hike the kettle bell backwards between your legs allowing them to bend slightly. Then, quickly reverse the direction of the kettle bell by hinging your hips forward, straightening your legs, and squeezing your glutes.

Do not try to use your arm muscles to force the kettle bell to swing, the momentum of hinging properly will allow it to move. It is essential that you keep your back straight and your chest lifted throughout the entire movement.

To do a suitcase carry, bend at the hips to pick up the kettle bell, taking care to keep your back straight. This move is an excellent functional workout, meaning that it helps you to become fit for everyday movements such as bending and carrying.

kettlebell heavy swing
(Source: www.youtube.com)

This exercise will work to strengthen your entire posterior chain, which is important for daily life as well as athletic pursuits. Stand on the platform with your feet shoulder width apart and bend at the hips to grab the kettle bell with an overhand grip.

Then pull the heavy bell, lifting with your arms first and driving through the heels, keeping your back straight the entire time. Working with behemoth kettle bells will push you to your limits, but you will find the results well worth the extreme efforts.

Greetings, last year I started with a 16 kg kettle bell but injured my back due to stupidity in technique, so I gave it a go again last month with a lighter weight and went with an 8 kg. I have experienced some weight loss with the garbage around my waist starting to fade but I have not gained any muscle.

I can still see my rib cage and my neck looks like what you see on Bill Clinton and Al Sharpton. I believe I am ready to move on now to a higher weight as the 8 kg feels at times like swinging a doll but am I looking for one that would help both with cardio and boosting muscle growth.

The 24 kg and 32 kg seem more of a preferred choice among those who have experienced solid gains and developed transformations but I'm not sure if that is too big a leap. Basically, I'd like to hear about your individual experiences on what weight(s) you have used to notice a growth in your physique.

kettlebell swing form muscles handed swings benefits worked points teaching training exercise
(Source: kettlebellsworkouts.com)

This is quite helpful and yes, I am also limited financially, so I am looking for a weight which I will not outgrow fairly quickly. Generally how long do users incorporate 24 kg before finding it to light?

Do you have a suggestion on which kettle bell brand(s) offer horns wide enough to accommodate two hands comfortably? I am able to work the 40 kg on some moves (swings, goblets & TGU) but still use the 24 a lot.

I am able to work the 40 kg on some moves (swings, goblets & TGU) but still use the 24 a lot. Level 9 Valued Member Master Certified Instructor

Greetings, last year I started with a 16 kg kettle bell but injured my back due to stupidity in technique, so I gave it a go again last month with a lighter weight and went with an 8 kg. I have experienced some weight loss with the garbage around my waist starting to fade but I have not gained any muscle.

I can still see my rib cage and my neck looks like what you see on Bill Clinton and Al Sharpton. I believe I am ready to move on now to a higher weight as the 8 kg feels at times like swinging a doll but am I looking for one that would help both with cardio and boosting muscle growth.

heavy kettlebell isolated featurepics weightlifting orin lb competition training fitness
(Source: www.featurepics.com)

The 24 kg and 32 kg seem more of a preferred choice among those who have experienced solid gains and developed transformations but I'm not sure if that is too big a leap. Basically, I'd like to hear about your individual experiences on what weight(s) you have used to notice a growth in your physique.

I will suggest an alternative approach:#1 technique first — simultaneously, focus on better food and more rest #2 then build strength #3 and then focus on hypertrophy (hint — if you follow #1 and #2, you will most likely hit #3 goal without even trying) Hard to suggest weight — we don't know what is your technique, current strength level, what exercises do you use, etc.

Basically you could still progress with it... Do dead lifts, 2 arm swings, progress to one arm swings, practice cleans, try to press it with leg drive until you can strict press it. Level 9 Valued Member Elite Certified Instructor

This is quite helpful and yes, I am also limited financially, so I am looking for a weight which I will not outgrow fairly quickly. Generally how long do users incorporate 24 kg before finding it to light?

Do you have a suggestion on which kettle bell brand(s) offer horns wide enough to accommodate two hands comfortably? “Beginner” has a very wide range of physical starting states, even if all people are equally new to kettle bells.

heavy kettlebell exercises strength programs support academy birddog
(Source: www.onnit.com)

swing, welcome to Strongest Greetings, last year I started with a 16 kg kettle bell ... I believe I am ready to move on now to a higher weight as the 8 kg feels at times like swinging a doll but am I looking for one that would help both with cardio and boosting muscle growth.

In the meantime buy a 24 kg to get ready for the next progression. Are you following any particular program like Simple & Sinister? Do you have a suggestion on which kettle bell brand(s) offer horns wide enough to accommodate two hands comfortably?

I am able to work the 40 kg on some moves (swings, goblets & TGU) but still use the 24 a lot. Obviously the selection of lifts should be thought through carefully (to avoid trauma) and training has to be planned.

I started my Strongest journey with the purchase of a 24 and a Kindle copy of Simple&Sinister. “Beginner” has a very wide range of physical starting states, even if all people are equally new to kettle bells.

It describes how to progress. As to brand, I think most are likely OK for 2 hand swings, but I can say for sure that Rogue is good. I purchased a used copy of Simple & Sinister from Casebooks and hope to receive it by early next week.

kettlebell heavy exercises strength programs support academy
(Source: www.onnit.com)

Unfortunately I no longer have the 16 kg kettle bell as I returned it shortly after injuring my back. I would consider buying another 16 kg but would prefer a weight that would stay challenging for a while and help with building muscle.

When the book arrives, I will start incorporating the exercises in the program with the 8 kg to get a feel but plan on going forward with a heavier weight. Besides Rogue and Kettle bell Kings, are there any other brands that offer wide handles?

Do any of you have any experiences with the Pavel Brand kettle bells that are sold on the Strongest online store? For hypertrophy, you need a heavier KB than whatever you're comfortably doing volume with now (progressive overload).

Set Simple as your objective goal & let the The come with it (Help Me Screw Things Up). My wife yelled at me when the FedEx guy was struggling up the driveway with double 32s.....

To add to the already good suggestions above, if you only want to do swing, and you really only can afford one kettle bell, the 24 should probably be your go-to bell for now. 16 will be outgrown very fast in most cases for men, unless you have existing medical conditions or are of very small build.

press kettlebell heavy sfg haves must barefoot fitness
(Source: barefootfts.com)

If you then cannot add more kettle bells, you can do the progression: dead lifts (to practice hinging, bracing, ..., you will get the drills in SAS), 2 hands swings, 1 hand swings, snatch (you may or may not need a lighter kettle bell to learn the snatch though). If you also want to do other moves that involve arm and shoulder muscles (TGU, press, ...), you will probably also need at least the 16, unless you are already quite strong.

A kettle bell is of no benefit unless it is an appropriate weight for your level of strength and technique, for the drills you are using it for, and for your goals and programming. Do you have a suggestion on which kettle bell brand(s) offer horns wide enough to accommodate two hands comfortably?

I own and have used a selection of DragonDoor, Rogue, and Perform Better cast iron bells, and competition bells from Kettle bell Kings and Kettle bells USA (as well as briefly handling a number of other brands). They may be usable for two-arm swings, but none of them are comfortable. And I think chasing big bells for two arm swings is not an economic strategy, and not necessary to any training goals.

For overloading swings specifically, a T-handle (manufactured or DIY) is much more economical (and comfortable). New York Barbell has these TDS wide handle kettle bells for sale.

I haven't used one, so I can't speak to their fit and finish but the handles look wider than normal in the picture. The question I would be asking myself is... “have I corrected my form issues?” You said you screwed your back up with a 16 kg and poor technique so you bought a 8k.

kettlebell kettlebells kg powder coat heavy lb iron cast coated sets swings weight kilograms kettlebellkings
(Source: kettlebellkings.com)

You can get away with it with light weight but moving up to a 24 kg is just asking for more trouble if your form isn’t spot on.

Related Videos

Sources
1 www.simplefitnesshub.com - https://www.simplefitnesshub.com/how-heavy-should-my-first-kettlebell-be/
2 www.t-nation.com - https://www.t-nation.com/training/tip-swing-a-really-heavy-kettlebell
3 www.simplefitnesshub.com - https://www.simplefitnesshub.com/heavy-kettlebell-workout/
4 www.strongfirst.com - https://www.strongfirst.com/community/threads/how-heavy-a-kettlebell-to-build-muscle.14714/