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 taillight (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 taillight ! 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.
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.
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.
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. 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. 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.
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. They might look like iron casts with handles, but they are the most efficient type of workout equipment you can have in your collection.
Ever since its invention in Ancient Greece, Kettle bells have been known to offer numerous health benefits like encouraging core stability. For men and women who are active and athletic, the kettle bell weight they should purchase should be higher.
Therefore, make sure that before you buy any weight kettle bell, the handle has undergone flashing. Handling flashing is the process of filing down the hands’ underside, leaving the surface smooth.
If it has sharp edges, don’t purchase it as this can injure your hands as you work out. If it’s uncomfortable or too tight when you place both hands, don’t buy that dumbbell.
Be careful in purchasing plastic kettle bells, they may appear like the best option because of their affordability, but they do come with their drawbacks. Their major drawback is that they don’t last as long as the cast steel kettle bell does.
In truth, the number of kettle bells you have doesn’t influence your workout routine. The primary reason why experts recommend the use of one kettle bell is because it fully integrates your body during every workout.
However, once you can comfortably perform the proper technique and form for each exercise, you can add the second kettle bell. Therefore, make sure you don’t bite off more than you can chew when choosing the kettle bell weight to purchase.
Sorry folks, but as efficient as training with kettle bells can be, there is pretty much no way to get a fast, effective workout using a 4kgkettlebell. Yes, you could hold it for long durations, performs hundreds or thousands of reps, or try the hardest variations of the most difficult drills, but your workout will never be as efficient as it would be if you used a higher weight.
There are several reasons for this (look for that article shortly), but the fact of the matter is that a 9lb kettle bell will not get the job done in most cases. Even a single lesson will teach you essential tips that can ensure that you get the most out of your next kettle bell workout.
Markdegrasse Mark de Grasse is the owner of Muhamad Industries. Mark gets small businesses online for the first time and teaches them how to keep growing with or without his help.
Mark's services and online training methods have resulted in millions of dollars in sales for small businesses. When somebody is new to kettle bells they must begin their journey with three foundational exercises; Carries, Get Ups, and Goblet Squats.
These exercises “knit the body together” as my friend Dan John says and prepare the entire mind and body for the demands of more physical and intense training with kettle bell ballistics such as the Swing. All of these exercises can and should be done with a light bell, or in the case of the Get Up, no weight at all at the outset.
The Swing actually requires a heavier bell to be performed correctly. If you are producing 10X more force than is required because your kettle bell is taillight, you’ll disrupt the benefit and activate your shoulders in an effort to “slow down” your kettle bell and keep the form appearing to be safe.
Last, you’ll begin to learn the kettle bell Snatch with your light bell(s) to round out your program. Option A: Add a heavier kettle bell to achieve higher levels of strength.
A single light / medium kettle bell allows you to fill a gap that may exist in your current kettle bells and performance, such as improving your Get Ups or Snatches, which by now may be far too easy with your light bell but a tad too challenging with your Standard Weight kettle bell. For purposes of this article, I’d call a light kettle bell that which is 2- 4 kg lighter, and a “medium” kettle bell than which is 2- 4 kg heavier, than your current light bells.
Adding two light /medium kettle bells is also great for the fitness enthusiast as it allows for more variety in supplemental exercises I mentioned above, like Renegade rows, double bell swings, and alternating shoulder presses, as well as lunges or box step ups and any number of other exercises. They also ship to your door for free, include a warranty with your purchase.
Of course, depending on the move or sequence, you’re going to be able to lift, press, or swing different weights. If you’re just now shopping for your first kettle bell and have found this article while trying to figure out the proper weight, then my suggestion is to grab whatever weight you have access to, whether dumbbell or kettle bell, and press it over your head.
Now if you’re just starting out and feeling a little timid about choosing a heavier weight, then know this: after a couple of weeks of consistent training, you’re going to definitely need a heavier weight to feel the same result. Kettle bells are an intense exercise and form should NEVER be compromised for speed or weight gain.
Trying to do a move for 1-2 minutes as opposed to 10-20 reps can feel like you’re doing a whole new workout, despite doing the same movement! Those 3 things can get a substantial amount of additional life out of a kettle bell before moving up to a heavier weight.
Oh, and one more thing: don’t get rid of the kettle bells that you’ve outgrown. You’ve breached the barbells and dominated dumbbells, but if you’re still steering clear of kettle bells you’re missing out on arguably the best burn at the gym.
Think about a baseball bat, says trainer Jason C. Brown, creator and owner of certification program Kettle bell Athletics. “Kettle bells create a longer lever arm, which requires you to use more force to move an equal weight the same distance,” Brown says.
The general rule of thumb is the more joints involved, the heavier the kettle bell weight you can use. The dead lift is a multi joint move, so the average guy can probably handle 32 kg/70 lbs here to start, Brown says.
When you feel confident that you have the form down sans resistance, reach for a 12 kg/26 lb kettle bell. Since form is so imperative here, Lopez says you shouldn’t move up a weight until you’re able to maintain perfect vertically with your arm, keep the elbow fully locked throughout all 14 steps, and feel comfortable going slow (most people rush due to discomfort).
But because it doesn’t require swinging momentum or extension, a carry has a lower risk of injury than other kettle bell moves, which means you can go a bit heavier. Grab a kettle bell that’s the equivalent of half your body weight to carry in each hand, Brown recommends.
Kettle bells used to come in goods, a unit of measurement roughly equivalent to 35 pounds. Swinging should be challenging, but should not be painful, and you shouldn't feel like you're going to drop the kettle bell at any moment.
When you test kettle bells at the store, try lifting them straight up as if you were doing a dead lift or bicep curl. When you test kettle bells at the store, try lifting them straight up as if you were doing a dead lift or bicep curl.
For absolute novices, the organization recommends going as low as 26 pounds for ballistic movements. For absolute novices, the organization recommends going as low as 26 pounds for ballistic movements.
Despite their versatility, kettle bells have one primary drawback: the gap in available sizes presents a significant increase in weight. A jump of 4 kg presents a significant percentage increase in weight.
I will lay out a set of guidelines to help you determine when you are ready to make a jump and how to do so safely. Increasing your weight in each area requires a different strategy and set of criteria.
These criteria are not set in stone and do not need to be completely satisfied to safely size up. Your primary criteria should be the ability to demonstrate smooth proficiency and feel a sense of ease with your current selection of kettle bells.
These strategies focus on introducing the next weight at a pace that allows your body to adapt to the increased load. They utilize scaled versions of the desired movements, sets with low repetitions, and structured rest intervals.
The aim is to allow your body to feel the demand of the new challenge with ample recovery to maintain your form and composure. These guidelines seek to determine the level of proficiency with which you can both move and stabilize the weight overhead.
If you pass the above or similar tests, you can feel confident in sizing up. Begin by developing the ability to control and stabilize the new weight overhead.
Pull ups and rows add a perfect accessory compliment to high volume pressing for maximal strength gain. If you are a competent swinger, playing with a heavier weight will not only make you stronger and more explosive, but will also force you to maintain perfect form in the areas that you might have slacked.
These guidelines aim to determine the proficiency in your swing form, and your ability to maintain it. If you pass the above tests and/or feel a sense that you can smoothly move your bell for extended sets or complexes, you can feel confident and safe in swinging a larger bell.
You have my permission to simply try a few swings with a heavier bell, no other preparation (except a proper warm up) required. The rule of thumb is to begin with low repetition and ample rest.
This movement pattern is nearly identical to your swing form and will allow you to adapt to moving the heavier bell. Stay in the bottom position and simply let the bell pendulum forward.
You can perform these as single repetitions by allowing the bell to rest on the ground between swings or link multiple repetitions together by actively pulling the bell back as its begins to swing toward you. The focus of these workouts is to allow you to feel the new weight in a challenging yet safe manner.
You want to challenge yourself to continue moving, yet allow ample rest to maintain your form. Andrew was the first person to teach me kettle bells and I have benefited from the infamous ‘hosepipe’ technique (mentioned below).
Andrew has written a great kettle bell training guide which is available in the shop. He is also originator of the i-Course (all the CrossFit skills in one day) and the Elite Fitness Manual.
Find a weight that is challenging but fun (refer to rules 1 and 2). Ideally you will learn to snatch a kettle bell with a really light weight.
On the CrossFit London i-Course we use a ring of hose pipe. At this early stage, people seem to be happy snatching what they can press a couple of times but it can be nice to practice your first few snatches on something light (note, not stupidly light).
The problem is that if you buy taillight a bell, you quickly need another; too heavy and your form goes and you injure yourself. I’ve spoken to one very annoyed girl who bought a mini pack (a 1 kg, a 2 kg and a 4 kg).
Here is a video clip from Andrew on the kettle bell snatch: how to punch up through the movement in order to catch the bell before it whacks you on the wrist, and how using a bit of hosepipe will help you get the technique. I’ve been trying some of the more adventurous kettle bell exercises from the Body tribe Strength Rituals DVD and find 14 kg a little heavy as a learning weight for some exercises.