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 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.
Unlike women, most men will look at the 16-kg kettle bell starting weight and say, “That’s way too light! 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.
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. 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.
I used the CAP brand when I owned a gym and their equipment can really take a beating,” McKenzie said. 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.
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. 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 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. 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.
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. If you’re thinking about getting active to feel healthy year-round, there’s no better place to start than at home.
Still, you can buy a number of body weights, kettle bells and resistance bands to get you confident and comfortable before you open your wallet for a gym membership. Giving you the freedom to exercise at home, Day 1 Fitness KettlebellWeights are a good place to start when you’re looking for body weights.
What’s common with most kettle bells is that the weight isn’t always distributed evenly however just remember that your body will naturally counterbalance the swinging motion and stabilize your core during workouts. Whether you’re doing squats, lunges, swings and snatches, you can build the strength and endurance over time to help keep you going longer.
When you’re looking to maximize your workout, this kettle bell is a good option to help you build strength and stability. With a wider handle and smooth surface, they are great for squats, throws, cleans and jerks, snatches, rotational swings and other exercises.
Try to be careful with these though as the material is subject to chipping and cracks in the coating if you handle them roughly. Allowing you to strengthen your legs and increase your fat burn, you can walk or run with these ankle weights during your cardio workouts.
The weights are made of neoprene exterior and reinforced stitching, offering you a moisture-absorbing material inside so you won’t sweat too much during exercises. Great for core training Helps with faster recovery Wide range of uses
The Rebut Ankle Weights are great for jogging, gymnastics, aerobics, gym workouts and other fitness activities. They are made with durable mercerized cotton, which is a moisture-absorbing material that prevents you from sweating excessively.
When you’re looking for that extra boost during a workout, the Runs/Max Adjustable Weighted Vest allows you to add some resistance to your routines and helps you to get twice the results in half the time. Depending on the workout, you can adjust the weight in the vest by removing or adding them back in as needed.
Removable weights Great for resistance training Fully adjustable waist belt and padded shoulder straps With breathable mesh to allow you to keep from sweating, it also had safety strips to keep you out of harm’s way if you’re running at night.
Available with just the power cage as well, this squat rack can help you keep your lower body toned. If you have the space to incorporate this machine in your home (dimensions: 128.3 × 212.1 × 118.1 cm), it’s definitely going to help you achieve your fitness goals.
It also comes equipped with standard body weights and there are 19 different adjustable height levels. If you’re looking to do squats, pull ups and bench press workouts, this is a great machine to help you along the way.
Whether you go to the gym, run outside or do your workouts at home, it’s important to understand how to use body weights to avoid injury. It’s recommended that the bestkettlebell weight for a man with no strength training experience is 16kgs (35lbs).
Light-duty activities such as walking in the house or the office is fine but it’s better to start with a smaller weight. Ideally you want to make sure that your ankle weights are less than 3lbs, and they should only be used for a few hours at a time if you’re running or jogging.
To develop maximal strength, lifting heavy for 2 to 6 sets of 6 or fewer reps is ideal. You can also lift moderate weights for 3 to 6 sets of 8 to 12 reps if you’re looking to build muscle and endurance.
Using heavier weights over time or increasing resistance can make your muscles stronger, allowing you to see the results. There are a few important things to remember when you’re using kettle bells or other body weights during your resistance training sessions.
Improper form can also lead to injury so it’s critical that you align your body and move smoothly through your exercises. Whether you’re using a kettle bell, a dumbbell or any other equipment at home or at the gym, it’s important to pace yourself.
Establishing a slow count when you’re lifting and lowering weights is the best way to control your pace. Exhale as you work against resistance by lifting, pushing, running or pulling; inhale as you release.
While you want to make sure you’ve got your form and breathing down, it’s also important to challenge your muscles and get the most out of your workouts. That said, there’s nothing wrong with adding in an exercise but remember that true gains are seen through patience and consistency.
Even if you don't know how to use body weights or any of the products mentioned above, most of the items listed above come with exercises to get you started off on the right foot.