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Kettlebell For Home

From dumbbells to rowing machines, there is a seemingly endless list of options for building strength from a home gym. This old-school method of building muscle and burning fat consists of a ball with a large handle for gripping with one or two hands and a flat base.

author
Bob Roberts
• Monday, 12 October, 2020
• 12 min read
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Kettle bell exercises provide a full-body workout that builds muscle while burning calories. Ahead, learn about the three types of kettle bells and what features you should take into account when determining which one to purchase.

They also feature wider handles that allow for a two-handed grip when needed, making them more diverse than a competition kettle bell. This means you won’t be able to perform two-handed exercises, such as halos, goblet squats, and two-handed swings.

An adjustable kettle bell allows you to change its weight to suit your ability level and the type of exercise you’re doing. This type of kettle bell is an excellent option for those with limited space in their home gym or multiple users with different strength levels.

Kettle bells cast from a single piece usually have a more accurate weight and size and a more consistent balance. Powder and rubber coatings offer durability by adding a protective layer that prevents rust from forming on the kettle bell.

Rubber coatings also prevent the kettle bell from scratching smooth surfaces in your home, such as hardwood floors. When you become more experienced, it may make sense to purchase a second kettle bell to complete more advanced workouts involving both sides at the same time.

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The kettle bells below feature one-piece designs with coatings that promote a good grip while protecting the metal from rust. They are forged from one piece of iron instead of scrap metal, giving them accurate weight and a balanced feel.

A broad base allows users to set these kettle bells down easily without them rocking or rolling over. With its quality construction and affordable price, this kettle bell is an excellent choice for those setting up their home gym on a budget.

This model features solid cast-iron construction with no gaps in the handle or body, which provides proper balance. A black-painted exterior prevents rust and corrosion from forming on the iron, while a textured surface allows for a better grip.

Kettle bell Kings polishes its weights after forging, eliminating any seams or rough edges that might cause discomfort. They also use their own unique powder-coating formula to create an exceptionally smooth finish for optimal grip.

With that in mind, this adjustable kettle bell from Titan Fitness is a suitable choice for beginners. It offers unparalleled versatility with nine cast-iron plates that individuals can add or remove to adjust the weight between 10 and 40 pounds in 5-pound increments.

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A tough plastic lock holds the weights firmly in place during exercise. A flat base adds stability when setting the weight down, while a black powder coating prevents corrosion and rust.

With Kettle bell King’s attention to detail and workmanship, this model is a worthy option for competitive lifters or those looking to do more advanced exercises. It continues up the food chain—and weight class—to include a sneering chimp, orangutan, and gorilla, with the mythical Bigfoot serving as the 90-pound kettle bell.

Each head is cast out of chip-resistant iron and features a black powder coating that resists corrosion while creating a rough surface for a solid grip. A weight that is too heavy could slip free from your grasp during a two-handed swing, hurtling through the air to damage property or injure a bystander.

Protect your back by positioning yourself so the hips and legs absorb the force of the kettle bell. A good foundation is key to ensuring you can handle the added weight of a kettle bell without slipping.

A good set of athletic shoes will help create a solid base for lifting. However, if you’re dealing with heavyweights, chalk can assist with grip, helping to minimize the chances that a kettle bell will slip from your grasp.

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If you’re still wondering what kettle bell you should purchase, look below for answers to some of the weightiest questions about these free weights. For beginners, you should find a kettle bell that you can comfortably grip and lift while still receiving a decent amount of resistance.

Given that many kettle bell exercises focus on strengthening your core, they are a very effective means of burning belly fat. 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.

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Personal trainer Dominic Kennedy has a similar sentiment about kettle bells at home. 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.

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.

Kettle bells challenge your balance because they change your center of gravity, turning regular exercises like lunges and squats difficult. Its wider handle makes it easier to grip with two hands (for the classic swing move), and its smoother finish is less likely to injure your skin over time.

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Dragon Door was the first company to popularize kettle bells in America, which is why the most other brands simply copy that shape down to the millimeter. The Matrix Elite looks the same at first glance, but it features a slightly wider handle that won’t pinch your pinkies in two-handed positions.

It’s also designed so that kettle bells of different weights will rest on the same place on your forearm, regardless of their size—this is preferred by advanced users for one-handed work. Finally, we like that Kettle bells USA often has the Matrix Elite on sale for just a few dollars more than our budget pick.

Besides, one of these things will basically last forever so it’s worth spending a bit more on something that’s a lot nicer to use. It also has a slightly wider base that makes it more stable to hold in a plank position—something that advanced users will appreciate.

If the goal is to learn kettle bell basics and use two-handed techniques, all of these bells are quite suitable, and being budget conscious (finding sales/free shipping) isn’t a bad route. We (Keira and I) have trained more than 800 clients in kettle bell techniques since 2008, and we’ve taught multiple instructor certifications in the US and abroad.

Kettle bell exercises combine cardiovascular and resistance training in one exercise—which means you’re improving conditioning (and burning fat) while building muscle. While they’ve been around since the early 18th century (the word first appears in a Russian dictionary from 1704), kettle bells have experienced a huge resurgence in the fitness industry in the past 10 years.

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(Most recently, as the coronavirus pandemic forced people to work out at home, significant stock shortages have become the norm.) Their unique shape and functionality give them many of the strength-building benefits of dumbbells while also providing users with the opportunity to do kettle bell -specific drills that involve a lot of movement, like the swing.

The closed-loop handle of a kettle bell offers users a secure grip for movements with both hands. Dumbbells are better suited to doing squats, curls, bench press, cleans, and other exercises that have less kinetic motion.

That means you can fulfill all your workout needs with one simple tool that stows easily in a closet. One important caveat to this endorsement of kettle bell training is that proper technique makes all the difference between effective and beneficial use and potential injury.

You can also consult credible online tutorials, and many trainers will set up a Skype arrangement where you can send videos to them for feedback and coaching. My wife, master ROC trainer Keira Newton, has an awesome YouTube page with all kinds of tutorials/workouts for kettle bells.

In terms of credible resources on kettle bell techniques and workout ideas, here are a few great sources available digitally and/or in print: Dragon Door has the most resources in terms of kettle bell books and DVDs (at least in the “hard style” approach that I use) available.

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Finally, Steve Cotter is a master practitioner/teacher of competition kettle bell lifting techniques. While many people recommend women starting with an 8-kilogram bell (about 16 pounds), I think that the two-handed lifts like squats and swings aren’t very well-served by that low weight.

If you want to start modestly, my suggestion would be to get the 13-pound version of our budget pick and then order a larger, higher quality bell once you feel comfortable. With these three, all kinds of single and double kettle bell work is easily achievable and scalable.

Both of these linked pieces reiterate my earlier point about seeking credible instruction before beginning an at- home regimen. Then there is the question about which kind of kettle bell you should buy: cast iron, competition, or adjustable.

Cast-iron bells are more comfortable for two-handed grip positions, which beginners should master before moving onto the more challenging one-handed exercises. Photo: Mark BixbyUnlike with dumbbells, adjustable kettle bells aren’t a good buy.

A kettle bell should be capable of being thrown, dropped, and even juggled, so I would opt for single-forged metal that can stand up to a beating—and stay together in the process. Also, a major frustration with adjustable kettle bells is that they don’t offer a wide enough weight range to make them ideal for many.

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As it turns out, there’s not a huge amount of difference between these things because most of them borrow their design from the Dragon Door ROC. Dragon Door was the first US company to run kettle bell instructor certifications (taught by famed instructor Pavel Tsatsouline) and have mass distribution in the US (Dragon Door started selling these bells in 2001).

Dragon Door bells achieved great acclaim, but their high price point (roughly $120 each after shipping and handling, the highest in our test) invited lots of competition from other companies. CAP is another popular fitness company that makes a good bell at a lower price point.

For example, this Yes4All bell is one of the most popular models on Amazon, but its large, flat face is hard on the wrists in one-handed positions. Although much more rare, some companies compete by distinguishing their offerings from Dragon Door’s with different designs.

Perform Better at one point implemented a screw-on rubber skid plate on the bottom of their bells, but later on scrapped it due to negative customer feedback. Vinyl-covered bells were created to protect floor spaces in commercial gyms and homes, but more often, the vinyl is there to smooth over the defects of a cheaply cast bell, and they often get criticized for very uneven handles that cause hand pain and tearing.

They were extremely uneven in terms of metal handle quality, had limited weight options, and they weren’t significantly cheaper than the budget options we ended up testing—you don’t even save money on shipping. From left: Matrix Elite, CAP Cast Iron Competition, Rogue, Perform Better First Place, Dragon Door ROC.

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Photo: Anton BrkicOur testing group, which consisted of myself and five members of the high school varsity baseball team I coach, worked with all five bells at the beginner/intermediate level and did only two-handed moves (dead lifts, squats, presses, high pulls, and swings). However, if a person is interested in exploring the full range of what kettle bell exercises have to offer (including the kettle bell snatch, which in lab testing has yielded a remarkable rate of burning 20.2 calories a minute over a 20-minute workout—the same rate of caloric burn as a 6-minute mile pace), a premium bell like the Matrix bell is definitely what they should opt for.

A poorly produced handle can rip callouses off the hands during snatching, and this test is where the bells differentiated themselves. In fact, I wouldn’t use the CAP or Rogue bells for high-rep snatching because they have coarse handles and some tackiness from the painted finish.

If you order through the company’s website and have a problem, Kettle bells USA will “make it right, period!” by sending a replacement and taking care of return shipping fees. Photo: Mark Blythe Matrix Elite kettle bell has a slightly different handle dimension and more distance from the ball part of the bell to the handle to create a larger opening for more comfortable two-handed positions.

The Matrix bell clearly outclassed the competition for two-handed work, as the smooth, e-coated handle with a wider grip was consistently easy on the hands, even when doing high repetition sets of 20-plus kettle bell swings. Even when the user advances to the one-handed moves, both two-handed swings and goblet squats should remain essential parts of a kettle bell program.

Any flaws in a kettle bell will be exposed when you use just one hand, but the attention to detail in forging a smooth, seamless handle was clearly on display with this bell. Besides the handle shape, the Matrix Elite (right) looks almost identical to the Dragon Door ROC, which costs anywhere from $30 to $50 more.

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Photo: Mark BixbyAnother thing that sets the Matrix Elite apart from other kettle bells (including Kettle bells USA's own “classic” line) is the fact that it’s designed to have the same “rack” position (where the round part rests on your forearm) regardless of weight and size. Most companies use standard molds repeatedly, and inevitably, residue from previous castings creates uneven surface textures like edges or gaps.

Finally, Kettle bells USA showed awesome customer service throughout my process of testing. If you're used to standard Dragon Door ROC kettle bells (or any of its many clones), the Matrix Elite's rack position might feel strange at first, since the ball part sits higher up on the forearm by comparison.

If you see the bell offered at full price (with no discounted shipping), wait seven to 10 days, and you should find it available more cheaply. If the Matrix Elite is unavailable, or if you just want a standard-shaped bell without the wider handle, the Perform Better First Place Kettle bell feels the same in use as the high-end Dragon Door, but costs about 25 percent less.

In fact, its dimensions are identical except for the extra half inch of flat base diameter on the bottom of the Perform Better bell. This means it performs identically, but is easier to hold in a push-up position for the sometimes-precarious renegade row —typically done with two kettle bells of the same size.

Like the Dragon Door and Matrix Elite, the First Place has a smooth, seamless handle, few surface defects, and a high-quality finish. While Perform Better wouldn’t divulge what process it uses, I noticed that it’s somewhere between a matte powder coat and a glossy e-coat.

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Reading user reviews (see here and here) that slam performs Better for having noticeable seams on the underside of the handle or other defects isn’t helpful considering the construction specs on their bells currently. The bell I received from them was really well-made, and it showed no signs of being defective in build or user experience.

I contacted Perform Better about this discrepancy, and company reps explained that among other small changes, they’d since switched to a gravity casting process, which creates a more uniform surface, as you recall. It’s also worth noting that Perform Better frequently has sales on its kettle bells, and while it’s usually cheaper to buy Perform Better bells directly from the company, it's worth checking Amazon and Strongest before buying to find the best deal.

If budget is your bottom line, then we’d recommend the CAP Cast Iron Competition Bell. But unless you really need to save a few bucks, it’s worth investing in our top pick, since these things last forever.

In fact, none of the five baseball player panelists said they would pay extra for any of the other bells for the basic routines they were testing with. The powder-coated CAP (left) and Rogue (center) bells are rougher than the e-coated Dragon Door (right).

Photo: Mark Blythe CAP bell has a powder-coated matte finish and a slightly gritty (though it’s evenly dispersed grit) handle to provide a good grip (though a bit on the coarser end of those we tested) and a flat bottom so it doesn’t rock when used for push-ups or rowing moves. If imitation is the sincerest form of flattery, then the Dragon Door ROC Kettle bell should feel pretty good about itself.

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Unfortunately for Dragon Door, other companies have been able to duplicate its design at a comparable level of quality for a lot cheaper. Interestingly, the Rogue bell has a 4.9-star rating on its website, with more than 100 reviews at the time of this guide's publication.

Chad Settler, John Forward, Carl Foster, and Mark Andes, Kettle bells: Twice the Results in Half the Time?, ACE Fitness Matters

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Sources
1 www.bobvila.com - https://www.bobvila.com/articles/best-kettlebells/
2 www.nbcnews.com - https://www.nbcnews.com/shopping/fitness/best-kettlebells-n1246049
3 www.nytimes.com - https://www.nytimes.com/wirecutter/reviews/best-kettlebell/