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Is 8kg Kettlebell Too Light

author
Brent Mccoy
• Thursday, 24 June, 2021
• 22 min read

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.

(Source: www.kinissis.eu)

Contents

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.

kettlebell 8kg
(Source: ezshopper.co.uk)

Therefore, make sure you don’t bite off more than you can chew when choosing the kettle bell weight to purchase. 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. Many men have the unfortunate habit of starting out with a kettle bell that is too big for them.

Add the fact that if you have only used dumbbells and barbells for weight training, snatching a kettle bell for the first time may come as a bit of a shock to your system and ego! Men take our advice and don't buy a heavy bell unless you already know you can manage it.

Lifting kettle bells will not make you big and bulky and rob you of your feminine curves. On the contrary, with proper training and dedication it will give you the body you've always wanted.

classic kettlebell 8kg 6kg strength kettlebells 1rm
(Source: www.1rm.com.au)

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.

kettlebell 8kg shadle strength equipment
(Source: shadle.eu)

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. CrossFit aficionados use this term quite a lot as do many old school kettle bell instructors.

At Kettle bells USA® we prefer kilograms or pounds because we think “Food” is a confusingly weird word! 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.

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.

8kg kettlebell 24kg 16kg fun weight
(Source: home-and-fun.com)

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.

8kg kettlebell dumbbell 8kb
(Source: www.sbitanyhome.com)

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.

kettlebell 8kg 24kg kg 16kg vinyl migliori fun clients sport
(Source: home-and-fun.com)

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 bells have emerged as the lockdown hero of 2020,” says Luke Barnsley, a trainer on the fitness app Fit. He says they might look “tough” but “underneath that exterior lurks a lifelong tool that can help you with virtually every component of your physical fitness”.

Over the summer they were totally sold out, and even now they are in demand: John Lewis reported sales increasing by 292 per cent during the first week of November. The primary reason kettle bells are good for us is because they add in weight training into our home workouts.

“Not only for the obvious improvement in your muscle strength, calorie burning and metabolic rate, but weight training is also essential for maintaining good bone density. As we age our bone density reduces, so building a regular weight training session is essential to counteract this part of the aging process.” Multiple studies have shown that mid lifers and older adults who lift weights also have better mobility, mental sharpness and metabolic health.

Many personal trainers recommend their clients buy a kettle bell as an essential bit of kit. A study by Wisconsin University found that twice-weekly, hour-long kettle bell classes produced a 70 per cent boost in abdominal core strength, and also a marked increase in the aerobic capacity of participants.

kettlebell hop sport 8kg kg winylowy kunststoff 10kg kugelhantel kettlebells krafttraining categories
(Source: www.hop-sport.pl)

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.

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.

(Source: thornfit.pl)

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. 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.

kettlebell
(Source: www.muvostore.cl)

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. To add to the dilemma, the price (and shipping cost) of building a complete set of kettle bells can get expensive in a hurry.

So how can you optimize the training effect while safely increasing weight and not breaking the bank? 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.

8kg kettlebell
(Source: www.swindonnightshelter.uk)

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.

The point of these windmills is to test and develop your overhead control of the heavier kettle bell. 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.

8kg kettlebell
(Source: pelvicare.pl)

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.

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.

kettlebell 10kg 8kg 12kg cart
(Source: uk-fit.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.

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.

kettlebells iron 8kg kettlebell 18lb larger kamway
(Source: www.kamway.com)

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.

As to brand, I think most are likely OK for 2 hand swings, but I can say for sure that Rogue is good. swing, welcome to Strongest Greetings, last year I started with a 16 kg kettle bell ...

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.

hammer competition kettlebell 8kg purple
(Source: delta-fitness.com)

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 taillight, why not just go with the 16 kg and continue progressing.

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.

Do any of you have any experiences with the Pavel Brand kettle bells that are sold on the Strongest online store? 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.....

(Source: www.gumtree.com)

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.

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.

8kg 12kg kettlebell 16kg grade steel
(Source: www.factoryfast.com.au)

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. 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.

8kg kettlebell iron cast kettle bell accessories gym
(Source: www.aage.co.za)

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Sources
1 www.nbcnews.com - https://www.nbcnews.com/shopping/fitness/best-kettlebells-n1246049
2 heavy.com - https://heavy.com/sports/2020/02/best-kettlebells/
3 fitterliving.com - https://fitterliving.com/best-adjustable-kettlebells/