There are a few problems with picking a kettle bell weight depending on your training experience. I need you to throw away your current perception of weight training, and look at the kettle bell as something new and different.
While you may not think you need to, having at least one session with a trained kettle bell professional will make an enormous difference in your results. You’ll be using multiple muscle groups at the same time through ballistic, full-body movements.
A kettle bell professional can show you the basics; like, the Clean, Swing, Goblet Squat, Windmill, and Turkish Get Up. When performed properly, kettle bell movements will improve your body control, shorten your workout time, and give you functional results (and physique).
The core movements in kettle bell training have exploded into hundreds of new exercises and techniques. Assuming you’ve been to at least one session with a kettle bell professional and are ready to get started, here is what I recommend based on gender.
A new female kettle bell trainee might pick up the weight, and automatically try to perform a 1- arm upright row (without one thought of lifting technique, mind you), and immediately exclaim, “I can’t lift that!” When done properly, kettle bell movements will improve your body control, shorten your workout time, and give you functional results (and physique) unlike anything you’ve been able to achieve in the past.
A big mistake is selecting a weight that is too light (again, assuming that you have trained with a kettle bell professional). If you do this, you will never perfect your form, you will never progress to heavier weights, and you will not achieve the real benefits that kettle bells have to offer.
Unlike women, most men will look at the 16-kg kettle bell starting weight and say, “That’s way too light! Areas of your core (back, abdominal, and upper legs) will be on fire during your first session.
To maintain proper form, you need a weight that is in proportion to your skill level, which may be low initially. Men who have never used a kettle bell are especially susceptible to muscling through a movement, rather than performing it with proper form.
You will hear this term used more in CrossFit boxes and by most traditional kettle bell instructors. Innit Kettle bells are made with a high-quality, chip-resistant coating that’s strong enough to endure your most punishing workouts.
1) A chip-resistant coating, smooth enough for stamina-building work sets without irritating your hands, yet with just enough texture to take gym chalk. Some other aspects of kettle bell design to consider are: grip diameter, grip width, ball diameter, and the distance from the top of the ball to the bottom of the handle.
This workout will make you so beefy, Hollywood would be crazy not to cast you in the next Marvel movie! Whether you’re a trainer or fitness enthusiast the kettle bell should have a place in your training for the results it can deliver in less time.
Whether you decide to use your kettle bell to supplement your training or as a stand-alone tool you will gather the exact system on how to do so. The benefits of the kettle bell are immense and with this single tool one can create incredible strength, power output, and stamina if used to its potential.
At the Innit Academy we believe the kettle bell can create powerful athletes regardless of your chosen sport and with this system you will have everything they need to do just that. At the Innit Academy we believe the kettle bell can create powerful athletes regardless of your chosen sport and with this system you will have everything they need to do just that.
Kettle bell training is a great workout choice for people of all ages and fitness levels. However, the amount of weight you should use is highly variable depending on a myriad of factors.
Because women have less muscle mass than men, they have different requirements for their kettle bell weight range. That doesn’t mean that kettle bell training isn’t just as effective for women as it is for men.
The kettle bell weight should a woman use depends on the type of training and the fitness level of the individual. One of the main reasons why most women lift kettle bells is to build lean muscles.
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They can be used for strength training, cardio, and flexibility all with just one compact piece of equipment. Additionally, they are highly accessible to people of all ages and ability levels.
Whether you’re just starting or you’re looking to amp up your current workouts, kettle bells can work for you. They are extremely popular because the high intensity workouts give you a lot of exertion in a short amount of time.
Once you learn the proper way to use a kettle bell, you can start working every muscle with just one compact device. Many women fall into the trap of focusing on aerobic exercises and not training your muscles.
Kettle bells are a great way to condition and tone your body without “beefing up” too much muscle mass. If you try to start with a weight that is too light, you can accidentally isolate your muscles and throw off your entire form.
While 18 lbs might be too challenging for a beginner in other forms of lifting, with kettle bells you will be learning to use both your upper and lower body at the same time. If you start with a weight that is too light you will find it harder to progress in your training since you aren’t learning proper form.
With that said, starting too heavy can also be damaging to your form and increase the risk of injury. However, once you have learned to handle a kettle bell correctly, you will find yourself moving up quickly.
Conversely, a woman who has a strong background in other types of weight training could try starting as high as 25 lbs. The other type is grinds, which tend to isolate certain muscle groups and are done slower to create more tension.
The rule of thumb is to pick heavier weights for ballistics, since they are using a larger number of muscles. Women who are beginning weight training may have different goals than men.
A good guideline for when you know you’re ready to move up is when a set of 20 kettle bell swings has become easy and you feel completely confident. The kettle bell weight you lift can help you achieve this goal without having to work too hard.
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Also, make sure you include the right amount of reps for each workout and have a proper diet plan. Because form is so important in kettle bell training, make sure you are careful not to pick weights that are too light or too heavy.
However, this can adjust depending on your age, fitness level, and type of workout. As part of my FAQ section, I want to help you choose the best weight to start your Kettle bell Training with.
Depending on the source you go, to there will be differing opinions on this, so I am recommending these weights based on how I see many beginners cope and with consideration to the type of training I do here. This is the most vulnerable group, as these individuals need as much focus to be on good form for the exercise, rather than being distracted by the struggle to hold a heavy weight too.
I think some beginners put a lot of stress on themselves to be great, especially those who already train. Strength with Kettle bells takes time to build, and this cannot happen without first understanding what the heck you are doing.
Making sure you can perform the exercise effectively before increasing the weight is SO important, which is why I am playing it safe with my recommendations. The one main lesson I have learned with KB training is you must leave your pride at the door!!
When I trained with Steve Cotter in Dublin, he told ME to use a 8 kg for the 1 handed swing! When we become arrogant and proud is when we stand to get hurt the most (which doesn’t just apply to Kettle bells).
Once you get the hang of the exercises, your confidence will improve and you will feel happier about using that heavy KB. So there is no reason to be afraid of weight progression, provided your form is good.
Many women often struggle with strength, stability, power and confidence, so these things will be overcome quickly with KB training, provided the correct progressions are made. One thing I have noticed with women beginners is that they get comfortable with a weight and tend to stick with it long term!
You all know what I mean by “easy” — when you know deep inside, you have more to give, but you choose to coast through instead because you have had a shitty day or you want to live in a bubble where that is enough etc etc etc. I can attest to that personally because I have trained with KB's, in this fashion, for over 2 years now and the only part of me that has become “bigger” is my booty!
The high intensity and explosive nature of KB training make it very difficult for you to gain much muscle; instead will get a lot stronger and very well conditioned. Which translates as “tighter” and “leaner” (provided your diet supports your training goals).
This may seem “too safe”, but I have seen many men struggle to complete my workouts with weights they normally find easy. Also bear in mind that KB training is unlike any other, as it requires strength, power, mobility, stability, cardiovascular fitness and good endurance.
Many men lack mobility, flexibility and endurance — so a lighter weight will allow them to focus on these things which are vital to KB exercises. Men tend to try and progress the weight too rapidly, and they end up not mastering good technique.
It just happens that the genders do behave differently around weights, and even more so when there are spectators present. Many people assume that because they can lift Kg with a Barbell or Dumbbell, that they can go right to the equivalent with a KB.
I’d recommend testing your SKILL (not your strength) by choosing one of the lower weights first. However, women should realistically be using 16 kg regularly as an intermediate and moving on to 20 kg and 24 kg as they advance (depending on the exercise).
The advantage of these is that the Bell is fairly compact and can be easily racked by smaller individuals and will not be as likely to get in the way of females’ breasts. The Competition/Pro Grade Kettle bell (usually more expensive): Made of Hollow Steel, they are all the same size no matter the weight.
The advantage of this is that your technique never alters to accommodate a different weight through progression. Personally I love my Pro-Grades, as they have a very stable base for doing push-ups, renegade rows etc, plus the handles are thinner and smoother than most Standard KB, making grip less of an issue.
I recommend sourcing good quality Kettle bells with smooth (single cast are best), rounded handles. Always try before you buy or at least be sure of the dimensions, so when you rack the KB, for example, it doesn’t rest on your wrist!
Good quality paint that won’t easily chip, crack or rust — check for reviews from other buyers. I have bought Kb's from Rogue in the past, but I am not a fan of the handles as they are very thick and rough.