You can perform most of the exercises and produce some incredible results with just one kettle bell. Weaker or inexperienced women may wish to begin with a 8 kg and men can choose a 12 kg.
Using two kettle bells doubles the load so care needs to be taken to ensure you are capable of handling the extra weight. As well as adding extra weight using two kettle bells also enables you to train both sides at the same time, this can seriously cut down on training time but also makes the exercises more demanding.
Clean and Press Double Lunges Racked Squats Single Leg Dead lifts Using the above exercises with 2 kettle bells will save you a lot of time and also generate some great strength benefits that are hard to achieve with just one kettle bell.
Body weight Reverse Lunge (always master the exercise without weight first) Holding One Kettle bell with Two Hands (see image below) The above exercises would be progressed over a period of months ensuring that you can perform 3 sets of each variation before moving on to the next one.
I understand that when you are just starting out the thought of buying lots of kettle bells is daunting but ultimately, as mentioned earlier, you can get away with just one. Let’s say you bought a 12 kg for lots of single kettle bell workouts and then later progressed to a 16 kg.
Holding a 12 kg on one side and a 16 kg on the other is an inexpensive way to begin double kettle bell training. There are lots more for you to try but these are the 3 that I would recommend you practice in order to get used to the feel of 2 kettle bells.
Using two kettle bells enables you to perform shorter workouts while at the same time challenging your strength. You may choose to use two different kettle bell weights when performing double kettle bell exercises in order to still add a degree of instability to the exercise.
However, if you want to add lots of bulk then kettle bells are the wrong tool for you. If you’ve mastered dumbbells and barbells but have steered clear of kettle bells thus far, you’re missing out on an exceptional workout.
Kettle bell training uses more muscles and burns more calories than many other types of weightlifting. However, factors like your age, fitness level, and training experience are also important if you want to choose the right kettle bell.
Many people have the misconception that kettle bells are just dumbbells in a different shape with goofy handles. For instance, you use a dumbbell to do a biceps curl and work on a specific muscle in your upper arm.
This means when you do weight training with kettle bells, you’re using hundreds of muscles at a time and fast-tracking your body to conditioning and toning. Competition kettle bells are color-coded according to a universal standard so that regular users can find the weight they need at a glance.
Kettle bells trace their history to 18th century Russia where cast iron or steel metal balls were used to weigh crops. In modern times, different kettle bell sizes are classified according to the same traditional Russian weight called the Food.
The kettle bell design has various parts such as the base, bell, handle, horn, corner, and window. The bell is the central circular part that constitutes the ball diameter and mass of the kettle bell.
The window is the part that separates the handle and the bell and allows you to perform flexible movements. The obtuse shape of the handle is where you grip the kettle bell for free weight movements.
Chip resistant coating: This not only enhances grip strength but also ensures your kettle bells give you years of use without damage. Smooth shape of the handle: This is important for a comfortable and strong grip during kettle bell training.
Buy a single type of kettle bell and focus on form, lifting techniques, movement pattern, and proper mechanics. Your aim should be to master the simple aspects of kettle bell exercises before moving on to more complex movements.
The exact kettle bells to start with will depend on whether you’re a beginner, intermediate, or advanced weightlifter (more on this later). For instance, some movements such as windmills, Turkish get-ups, and bottoms-up presses should be done with a lower kettle bell weight for beginners.
It may sound like a lot, but some workouts involve large muscles where an 8-kg kettle bell is not that heavy. Lifting too light during these movements can lead to improper form and poor techniques.
When you reach a stage where you can easily do 20 reps, it’s time to move on to a more challenging weight. That’s why it’s essential to focus on proper form and balance rather than simply muscling your way through a movement.
To a large extent, the ideal size of a kettle bell depends on a person’s current fitness level. It’s more important for beginners with no weightlifting experience to focus on the mechanics of the exercises rather than the kettle bell sizes.
Intermediate level lifters include those who can bench press at least 200 lbs. This is a group of men and women who have a fair amount of weightlifting experience.
People who are at an advanced level with lots of weight training experience have both massive strength and exquisite control over body movements. Another factor that plays a role in choosing the ideal kettle bell size is your fitness goals, which can be anything from weight loss to building strength to improving flexibility and joint health.
If you want to develop agility and tone up your muscles through the kettle bell sport, exercises such as the Turkish get-up will strengthen your core and improve your posture. Kettle bell goblet squats are a great way to build endurance and lose weight.
All kettle bell exercises are based on full body movements so unlike dumbbell training there are no isolation based exercises like bicep curls or tricep extensions. Kettle bell exercises use 100’s of muscles at a time meaning you are able to lift more weight but also condition the body quicker.
The Kettle bell Swing is based on our strongest movement pattern: the Dead lift (see image below). Whenever you pick something up from the floor you are using the dead lift movement pattern.
Remember you should start with those big strong exercises using the dead lift movement patterns for the best results. Trust me, I’ve never trained a lady who has started on anything lower than a 8 kg (15lbs) kettle bell.
Women will drag suitcases, carry shopping bags or hold children under one arm, you are stronger than you think, so start with at least a 8 kg (15lbs). I have trained men using kettle bells above 24 kg (53lbs) but for the majority of your basics this is as heavy as you will need to go.
Most male beginners will start with either a 12 kg (25lbs) or a 16 kg (35lbs) depending on their weight training background. This article will provide you with all the information you need to pick the correct kettle bell weight and perform exercises with proper form.
And to make things easier for you, we have included a simple 15-minute kettle bell workout video to get you in the best shape of your life. 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.
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).
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.
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. Innit's new line of basic kettle bells strike the perfect balance of economy and performance.
The chip resistant coating is smooth enough for long stamina building work sets without irritating your hands, yet with just enough texture to take gym chalk. Tossing around any old piece of iron may work up a sweat, but only the new line of Innit kettle bells deliver the versatility and performance needed to optimize your workouts.
Effortlessly cool and ready for the most challenging workouts, Innit kettle bells are built with functionality and durability in mind first. Manufactured with a cutting-edge gravity cast molding process, these kettle bells have an ultra-durable, smooth, even finish.
We’ve taken the guesswork out of finding the right kettle bell so that you’ll never accidentally hoist two mismatched weights over your head again. Kettle bell training combines explosive strength with muscular endurance to provide an efficient and athletically optimized full body workout.
Built to last a lifetime, the new and improved Innit kettle bells have the versatility and performance needed to optimize your workouts. An ideal and challenging workout for someone just getting started or even a seasoned vet looking to get a great full body warm-up before heavier training.
Designed to build that He-Man physique and sword fighter dexterity, this workout is particularly punishing for the shoulders, obliques, and thighs. The full quart press is aptly named for the amount of sweat that is going to soak into your clothes when completing this workout.
20 Double Swings 12 Upright Row 15 Sumo Squat 12 Straight Leg Dead lift Repeat x3 Multiple bottles, foods, apparel and gear do not fall under this guarantee, however, they may be applicable for return.
If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service. 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. 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.
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.
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.
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. 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.
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.
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.
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. At the moment I work in the 40 with Simple&Sinister but my A+A snatch weight is the 24.
“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. Best, swing, welcome to Strongest I take it you already own a 16 kg bell and if 8 kg is too light, why not just go with the 16 kg and continue progressing.
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.
I do not think it is a mistake to invest in a small collection of Kettle bells from 8,16,24,32 at least (I have more), but the 32 gave me what the 24 never could, but I would not be there without the 16 and the 24. I do not think it is a mistake to invest in a small collection of Kettle bells from 8,16,24,32 at least (I have more), but the 32 gave me what the 24 never could, but I would not be there without the 16 and the 24.
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. 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. 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.