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.
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.
Just like dumbbells, barbells, steel maces, and other weightlifting equipment, there’s no one-size-fits-all with Kettle bells. Different kettle bell sizes will be best for certain genders, ages, exercises, and overall fitness goals.
What is the best Kettle bell size for building muscle, gaining strength, burning fat? It's all organized by sections, so if you want to scroll down to your specific question, it will be easy to find.
Before the end of the 19th century, Russian girl had found its way into the sphere of competitive weightlifting sports in Russia and some parts of Europe while the term, Kettle bell,” was widely adopted at the dawn of the 20th century in the Western world. Unlike the simple structures of Dumbbells and Barbells, Kettle bells have complex, equally-important parts, each of which contributes to its uniqueness.
The anatomy of a Kettle bell, as seen from the above picture, includes the Handle, Corner, Horn, Window, Bell, and Base. The Bell is the center of mass of a Kettle bell while the Window is the space that separates the Handle from the Bell, affording the user convenient and flexible movements that are lacking in Dumbbells and Barbells.
If you are new to weight training, it's best to start at a beginner level so you can learn proper mechanics. Your age, fitness, and experience determine the type of Kettle bell training you can take-on.
Kettlebell grinds are not only the best for beginners, but they are also very great for experts as its technique is perfect for building muscle and strength. The obtuse shape of the Handle also helps in ensuring a perfect grip and some products now come with a chip-resistant coating that enhances grip and lets users see the weight written on the Kettle bell through contrast.
Note: Although those increments may seem big, a jump from training with 15lbs to 20lbs is normal for kettle bell lifting. For one, it gives users greater flexibility to choose between the wide range of weights and ease scaling-up a bit if they please.
While we’re not sure what your answers to such questions are, and so we may not be able to directly give you the answer to your very personal question of “what size kettle bell is right for me as a beginner,” there are average kettle bell sizes for both male and female beginners and you’re sure to find the best answer for yourself if you continue reading. When we talk about men here, we mean active males starting from the age of 18 years.
The most important thing is an improvement, the ability to fulfill your potentials as your training progresses. It is our professional recommendation that you start with a weight that is proportional to your skill level and fitness.
This helps you to maintain a good form while you scale up with smiles and less stress. Starting with anything in this range will help you to conveniently learn how to use proper techniques whether you’re training on your own or with a trainer.
Like we mentioned with men, the talk of women here refers to females starting from age 18 years. While we advise everyone to carry just enough weight, some women have been found to underestimate their strengths, opting for Kettle bell sizes that are too small.
A general rule of thumb is for you to carry a Kettle bell weight with which you’re able to do 5 repetitions (reps) of any workout you’re starting with. Also, if you’ve reached a stage whereby you can conveniently do 20 reps of that workout, then it’s the right time for you to pick up something heavier.
The American Academy of Pediatric shad since the year 1990 asserted the potential benefits of monitored weightlifting for children and adolescents on health and athleticism. A kid’s Kettle bell size for a workout will depend on fitness and age.
In the end, it will be the level of fitness that will determine the number of Kettle bell workout reps each child will perform. They can help you build your strength and balance, as well as improve your cardiovascular fitness.
And it will be wiser for you to focus on cardio-based kettle bell exercises such as swings, squats, cleans, and presses because you're no longer trying to build excessive muscles, but just enough to keep your bones together and covered. No doubt, Kettle bells are one of the best home gym equipment for all age groups.
If you had done some moderate ballistic workouts before, 35LBS is a good start for men and 26LBS is okay for women. When you aim to do lots of slow lifts with the kettle bell and you have never done anything like that before, starting with 22LBS is good for you as a woman while 30LBS for you as a man.
Some people start doing kettle bell workouts because they want to build their size and strength. To build your size and strength using kettle bells, you need to focus on exercises that can give you the most beneficial results.
Additionally, you can include another free-weight equipment in your Kettle bell exercise to get the most out of your workout. Excellent free-weight equipment you can combine with Kettle bells for incredible muscle build-up is the Steel Mace.
You can learn more about how to get the best out of these two weightlifting equipment from our Steel Mace and Kettle bell Arm Blast Workout. The kettle bell swing is a ballistic exercise that you can use to train your posterior chain muscles and it’s most useful in building your hip power and speed.
To perform the kettle bell swing, you need to move the bell in a pendulum motion from between the knees to anywhere at your eye-level or above it. It isn't as simple as it sounds because improper kettle bell swings just worsen your postural imbalance and cause more damage than good.
However, another thing that can cause more damage than good is using the wrong kettle bell size for your swings? For average active men doing Basic Goblet Squats, the best Kettle bell size is 40LBS.
The Goblet Squat is a typical beginner’s exercise to help new Kettle bell lifters get positional awareness, accumulate basic squat strength and technique, and get a better balance. You can learn more about perfecting your squat by reading our How to Fix Hip Pain article.
The Kettle bell Turkish Get-ups are very useful for developing your solid movement foundation as they tend to focus on your small stabilizing muscles. Not only does it reveal your problems, but it also helps you develop a functional core, serves as a safeguard against back pain and improves your posture.
Beginners, intermediate and advanced flows exist for individuals fitting each level. It is best to use the Kettle bell size that you are most comfortable with for two to three exercises you want to put into a flow.
Complexes can be done in a sequence or one exercise after the other (i.e. 5 x squats then 5 x presses then 5 x sumo dead lifts, without resting or putting the kettle bell down). Unlike other Kettle bells, their handles and other parts are always of the same shape and dimension regardless of their weights because of the need to maintain consistency in competitions and fairness among competitors.
What size Kettle bell should I use to tone-up, burn fat, and keep fit? A kettle bell workout is a great way to tone your body, burn fat, earn some killer abs and keep fit.
For average active women, the best Kettle bell sizes for tone-up, burning fat and keeping fit is 18LBS for beginners, with a gradual build-up to 26LBS as you get used to the bells. For average active men, the best Kettle bell sizes for tone-up, burning fat and keeping fit is 26LBS for beginners, with a gradual build-up to 44LBS.
If your goal is to burn fat, you want a weight that you can use with little rest and for HIIT workouts. This means you should go lighter than what you would use for traditional sets and reps workouts with longer rest.
If we had to choose the three overall best Kettle bell sizes, we'd go 26, 35, and 44LBS or 20, 30, and 40lbs, depending on the supplier you buy from. It enhances core strength and stability through its multi planar and unilateral movements.
It’s the most convenient way to reduce body weight, burning up to 400 calories in 20 minutes. Embedded in this ancient weight-measuring tool is everything you need for your total body-conditioning goals and you can know more about what you'll start to gain from it by reading our 18 Benefits of Kettle bells article.
If you could only get one piece of workout equipment for your home gym, it should be a kettle bell. The kettle bell -- a type of dumbbell shaped like a bell with a handle on top -- may seem like any other weight you use for strength training.
Kettle bells can add challenge and variety to your workout routine -- whether you're looking to build strength in your core muscles and glutes or get some cardio in -- or a combination of both. Amazon Diva premium kettle bell comes in a wide variety of weight increments (from 5 to 50 pounds) making it a great quality kettle bell for beginners or more advanced exercisers.
This kettle bell from Power has a coated handle and the base is covered in vinyl, making it less susceptible to rust or corrosion in addition to a different grip feel. Amaranths adjustable cast iron kettle bell is a great pick for advanced exercisers or those who already lift weights and want to be able to progress with their kettle bell weight quickly.
You're considered more advanced If you have experience with lifting weights or are currently strength training. Our Health & Wellness newsletter puts the best products, updates and advice in your inbox.
If you’ve mastered dumbbells and barbells but have steered clear of kettle bells thus far, you’re missing out on an exceptional workout. Kettle bell training uses more muscles and burns more calories than many other types of weightlifting.
However, factors like your age, fitness level, and training experience are also important if you want to choose the right kettle bell. Many people have the misconception that kettle bells are just dumbbells in a different shape with goofy handles.
For instance, you use a dumbbell to do a biceps curl and work on a specific muscle in your upper arm. This means when you do weight training with kettle bells, you’re using hundreds of muscles at a time and fast-tracking your body to conditioning and toning.
Competition kettle bells are color-coded according to a universal standard so that regular users can find the weight they need at a glance. Kettle bells trace their history to 18th century Russia where cast iron or steel metal balls were used to weigh crops.
In modern times, different kettle bell sizes are classified according to the same traditional Russian weight called the Food. The kettle bell design has various parts such as the base, bell, handle, horn, corner, and window.
The bell is the central circular part that constitutes the ball diameter and mass of the kettle bell. The window is the part that separates the handle and the bell and allows you to perform flexible movements.
The obtuse shape of the handle is where you grip the kettle bell for free weight movements. Chip resistant coating: This not only enhances grip strength but also ensures your kettle bells give you years of use without damage.
Smooth shape of the handle: This is important for a comfortable and strong grip during kettle bell training. Buy a single type of kettle bell and focus on form, lifting techniques, movement pattern, and proper mechanics.
Your aim should be to master the simple aspects of kettle bell exercises before moving on to more complex movements. The exact kettle bells to start with will depend on whether you’re a beginner, intermediate, or advanced weightlifter (more on this later).
For instance, some movements such as windmills, Turkish get-ups, and bottoms-up presses should be done with a lower kettle bell weight for beginners. It may sound like a lot, but some workouts involve large muscles where an 8-kg kettle bell is not that heavy.
Lifting too light during these movements can lead to improper form and poor techniques. When you reach a stage where you can easily do 20 reps, it’s time to move on to a more challenging weight.
That’s why it’s essential to focus on proper form and balance rather than simply muscling your way through a movement. To a large extent, the ideal size of a kettle bell depends on a person’s current fitness level.
It’s more important for beginners with no weightlifting experience to focus on the mechanics of the exercises rather than the kettle bell sizes. People who are at an advanced level with lots of weight training experience have both massive strength and exquisite control over body movements.
You should be able to do five repetitions comfortably without pain to avoid injury for all fitness levels. Another factor that plays a role in choosing the ideal kettle bell size is your fitness goals, which can be anything from weight loss to building strength to improving flexibility and joint health.
For many people, the goal of kettle bell training is improved balance and coordination. If you want to develop agility and tone up your muscles through the kettle bell sport, exercises such as the Turkish get-up will strengthen your core and improve your posture.
Kettle bell goblet squats are a great way to build endurance and lose weight. Kettle bells are a great piece of equipment to bring along on your journey to a strong, toned, flexible body.