Common kettle bell exercises involve swings, lifts, and presses, but unlike weightlifting or powerlifting, kettle bell training can be performed bilaterally and unilaterally in all planes. The Single Arm Dead lift exercise can be performed with any type of kettle bell :
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 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. Look out for kettle bells that have sharp bits of paint and also check where the handle meets the body that there are no small nicks that can cut into your hands.
Avoid a kettle bell that’s a round ball with a big, sharp handle stuck on the top 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. The great news is that if you make the right purchase you will only need to buy a few of the best kettlebells, and they will last you for a lifetime.
Here are the 3 kettle bell weight sizes that I recommend all women should buy : 8 kg (17lbs) — perfect starting weight, great for learning the basic movements and later Turkish get ups 12 kg (26lbs) — used for the two handed swing to begin with and then later many other exercises 16 kg (35lbs) — perfect progression for the two handed swing when more advanced to compliment the 12 kg
If you feel that 8 kg is too heavy for a starting weight then you need to understand the type of exercises you will be performing. 12 kg (26lbs) — perfect for beginners with no weight lifting experience, great for beginner Turkish get ups 16 kg (35lbs) — starting weight and great for swings and most single-handed exercises 24 kg (53lbs) — great progression for the two handed swing and later other single-handed exercises
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. Think fitness devices like cable machines, boxes for jumps and even some free weights, specifically kettle bells.
To me, kettle bells always seemed too clunky and heavy and I couldn’t fathom how to stash them in my living room — my workout area — in a way that would be both stylish enough and functional enough for my preferences. 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. Other fitness pros I talked to had predictably different takes on the best approach to equipping your home gym with kettle bells.
Peter Bahia, director of personal training at Athletic Development and Performance Training, told me he realizes a kettle bell can be a substantial investment for some, but still considers it a unique piece of equipment that can build functional strength and improve range of motion — both worthwhile endeavors in the work from home reality many of us face. 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. “This is my go-to piece of equipment, no matter where I’m training,” Pocono said, noting the “comfortable” cast iron handle glides smoothly in her hand whether she’s performing a kettle bell swing, snatch or a windmill.
Former gym owner and personal trainer Alicia McKenzie said that a kettle bell is always one of the first pieces of equipment she recommends for anyone attempting to start a home gym — it took me more than eight months of in-home workouts to find the motivation to test a kettle bell. I used the CAP brand when I owned a gym and their equipment can really take a beating,” McKenzie said.
Are you worried about bringing such a heavy piece of equipment into your home and the associated risk of denting your floors? “It is durable, can withstand general wear and tear — but most importantly, it isn't going to damage your home or hurt (as much) if you slam it into your foot.” The handle on this kettle bell is relatively large, too, which gives you plenty of grip space for two-handed movements like a kettle bell swing.
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