logo
About    |    Archive

Starting Kettlebell Weight For Men

Ready to get started with kettle bell training, but don’t know where to begin? This article will provide you with all the information you need to pick the correct kettlebellweight and perform exercises with proper form.

author
Danielle Fletcher
• Wednesday, 21 October, 2020
• 7 min read
kettlebell weight start academy fat starting tips body again kg
(Source: www.onnit.com)

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. 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.

kettlebell weight should primal starting
(Source: www.ericleija.com)

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.

No, 35 pounds might not be much for your barbell curl, squat, or dead lift, but we’re not doing those lifts, are we? 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.

double kettlebell form position onnit starting workout glance benefits kettlebells strength workouts swing academy exercises arm mass way swings proper
(Source: www.eouaiib.com)

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.

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. “When performed correctly, all kettle bell exercises are full-body moves, so you’re using more muscles and burning more calories,” says Toronto-based strength coach Chris Lopez, Strongest Level II kettle bell instructor and owner of KettlebellWorkouts.com.

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.

kettlebell workout moves exercises workouts complex kettle bell kettlebells exercise cardio training bells
(Source: www.johnnyfit.com)

This recruits more muscles, challenges inter- and intramuscular coordination, and generally delivers one hell of a burn. But resistance is assistance, so going too light or too heavy can compromise technique — not to mention increase your risk of injury with the added momentum of most moves, Brown adds.

The dead lift is a multi joint move, so the average guy can probably handle 32 kg/70 lbs here to start, Brown says. Not only are your shoulders and abs working hard to keep you stable, but there’s more challenge to your grip since all the weight is in one hand.

“Most use a goblet squat solely as a mobility exercise — they get low and do a hip pry. “It teaches a powerful hip snap and can be a great bicep and PEC builder — but it’s difficult to master the clean unless you really have your swing dialed-in,” Lopez says.

Turkish Get-Up This move involves a lot more than just lying down and standing up with a weight overhead. “The get-up is known in most training circles as the perfect exercise because the whole move — all 14 steps — includes every possible human movement pattern,” Lopez explains.

Lopez actually makes clients ace all 14 steps while balancing their shoe on their fist before they’re allowed to try it with a kettle bell (you can opt for a two-pound dumbbell to save face at the gym). When you feel confident that you have the form down sans resistance, reach for a 12 kg/26 lb kettle bell.

workout training kettlebell crossfit weight female workouts athlete woman loss lifting dumbbell working tabata fat exercises exercise kettle gym killer
(Source: www.onnit.com)

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. To skip the tips and jump straight to the guide, click here.

Lose weight / fat loss Gain overall strength Become flexible Increase cardiovascular endurance Etc. Performing a racked squat with a kettle bell is completely different from a ballistic swing, or overhead reverse lunge.

If you can handle a 24 kg swing, that doesn’t mean it’s the right weight to use for high volume or endurance. If you’re mainly going to be doing slow lifts and carries like, dead lifts, farmer walks, racked walks, goblet squats, racked squats, and even some double arm chest presses etc.

Let’s say you would get a 16 kg if you were going to swing a lot, then you could easily get a 24 to 28 kg for these types of exercises. If you want to work on endurance or cardio, you’ll be doing a higher volume, if you want to work on strength, hypertrophy, then you’ll be doing lower volume.

kettlebell training exercises workout workouts swing kettlebells weight strength physique week body single swings hand fitness muscle routines whole kb
(Source: www.muscleandfitness.com)

I’ll post a link below where you can see 90+ kettle bell exercises in action. If so, it will be easier to understand some concepts in kettle bell training, hence, you’ll be safer, so you can increase the weight you choose.

Following is a guide on what kettlebellweight to choose, however, you should consider all the points above first and make your own informed decision. Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more.

Owner of Caveman training and Kettle bell Training Education. With proper guidance, you can acquire competency in the basic swing in one to six sessions.

Knowing the proper starting weight (and a few other tips) can streamline the learning process. If kettle bell drills are unfamiliar to you, there's a greater chance of low-back injury, especially if your form deteriorates over the course of a training session.

Better to be patient and injury free using a lighter weight, than to have to drive home with a low-back strain and a hand covered in blisters! If you can't focus on developing proper hip drive and bracing with your core, then you're exposing your lower back to injury.

kettlebell training reasons start today
(Source: manlymenblog.com)

If you feel pain in your low back during a kettle bell workout, it's time for a systems check. Warm up with light cardio, progressing to three sets of kettle bell dead lifts.

When you're ready to swing, maintain the hip and glute drive movement pattern. With arms loose as wet noodles, swing the bell forward with the hips.

If you can perform five sets of 20 with moderate effort, then you're ready to increase the weight and move on to intermediate routines. If you're training for general fitness, you won't need to go beyond 35 pounds for a long time.

In fact, you may drop the weight to 25 pounds for routines involving power swings, snatches, cleans and Turkish get-ups.

Related Videos

Sources
1 www.onnit.com - https://www.onnit.com/academy/what-is-the-best-kettlebell-weight-to-start-with/
2 www.mensjournal.com - https://www.mensjournal.com/health-fitness/how-to-choose-the-right-kettlebell-weight-w447908/
3 www.cavemantraining.com - https://www.cavemantraining.com/caveman-kettlebells/weight-kettlebell/
4 livehealthy.chron.com - https://livehealthy.chron.com/good-weight-beginning-mens-kettlebell-workout-5739.html