Kettle bell exercises mostly targets areas like the core, arms, glutes, legs, and back. These kettle bells come in weights that range from 5-100 pounds and you can purchase them from sporting goods stores or from online retailers.
There is a short review of research on kettle bell exercises that teaches about some workouts and its benefits. Kettle bell exercises stimulate an incredible amount of abdominal contraction because of their explosive conditioning movements.
The abdominal contraction along with coordinated breathing offers quite a high level of conditioning that actually has made kettle bells popular among athletes and fighters. In one study there was absolutely clear evidence of some effective positive changes in cardiovascular health from kettle bell exercises.
Since there are several kettle bell exercises which we do with our arms in an overhead position, the muscles that are responsible for assisting our breathing process are pretty engaged in the muscular activity; thus not allowing them to assist in the process of respiratory. This in turn forces the muscles that are most responsible for the breathing process to play an even higher role in the cardiovascular health.
They also enable you for increasing your strength and building up speed and also your endurance levels simultaneously. The first thing that must be kept in mind is that your entire back and abs remain absolutely straight.
Most physical therapists value these exercises because they teach us to move in a better, stronger, and a safer way. Kettle bell exercises help you build powerful forearms and also improves your grip.
Moreover, such exercises also allow you to devote your attention towards your skill, strategy, rest and recovery. When you’re building up your home gym, it’s only natural to think about adding some kind of weights to the mix.
And, while you could opt for classic dumbbells, kettle bells offer a little more versatility for your workouts. With kettle bells, you can do your standard weight lifting, but you can also add swings, jerks, and a bunch of other HIIT moves to the mix.
The kettle bell ’s large, easy-to-grip handle and teardrop design make it perfect to use for just about everything. When you make a purchase on an item seen on this page, we may earn a commission, however all picks are independently chosen unless otherwise mentioned.
Easily flip between five, eight, nine, and 12 pounds and—this is a nice perk—since they weights are stackable, they save on space. This $16 kettle bell, which offers up weights ranging from five to 50 pounds, is an Amazon bestseller.
Not everyone feels comfortable gripping an iron kettle bell handle. You can also ramp up your weight as you build strength with this $34 set, which features five, 10, and 15-pounders.
A vinyl coating helps protect your floors and reduce noise. Many kettle bells are crafted out of cast iron, which isn’t exactly cheap.
A wide handle allows for easy grip, while a flat bottom keeps the whole thing from rolling away. This $144 set doesn’t just provide 15, 20, and 25-pound weights for use—it also pretties up your workout space.
Each weight is coated in vinyl and has a special flat, protective bottom to save your floors. Kettle Grip allows you to take your existing dumbbells and turn them into kettle bells.
Just clamp it around the dumbbell handle, close it, and start using your weight like a kettle bell. This $120 adjustable kettle bell has a massive range, with weight options from five to 40 pounds.
It’s all thanks to six drops cast iron plates that can easily be removed or added to change the weight of your kettle bell. We live in a world of infinite knowledge, yet we rarely stop to think about the dangers of such innovation.
Well, maybe not that many, but in this day and age of strength and conditioning the kettle bell is turning into a standard training tool among coaches and trainees. If you’re new to the kettle bell and want to jump in with both feet, three full body workouts hitting each movement pattern per week is plenty.
The conventional gyms and department stores of the world would have you believe that a 10lb kettle bell is all a man needs and a 5lb is plenty for a woman. Well, my friend, I hate to burst your kettle-bubble, but if you want to see any benefits from the bell you need to challenge yourself.
99% of the time (a statistic I just made up to prove a point but is still going to be high) trainees go too light. There’s no set standard per se as each person is different, but here’s a good guide for non-injured, healthy men and women:
Challenging yourself is important, but if you’re breaking form for the purposes of lifting a certain weight, then the potential harm outweighs any good could be doing. If I had a nickel for each time I’ve seen someone attempting a technical move like the snatch at a conventional gym with zero knowledge of the movement outside of watching a video I’d be a rich man.
Finding a reputable coach in your area or absorbing instructional videos will do your body good. Juggling, intense movements, and programs with a ton of volume can look enticing, but if you’re not ready for it take a step back.
Check out the Durability channel on Innit Academy On Demand to work through tight areas and open up new movements. Double kettle bell work, heavy one arm swings, bent presses, goblet squats, and incredible flows will do far more than get your heart pumping.
A powerful routine that will build incredible strength AND conditioning is utilizing the kettle bell (or a few) for a strength-geared circuit. For example, you can perform a press, goblet squat, renegade row, and one arm swing.
This gives you PLENTY of room for growth since you can’t change the weights easily. Between get-ups, arm bars, windmills and sots presses kettle bell deliver amazing strength, but also incredible mobility from your hips to your shoulders and everything in between.
You can incorporate challenging movements as a warm up or what I do is pick the toughest ones based on my body’s abilities and spend a whole session playing with them. For example, I’ll incorporate a longer mobility warm up and then hit multiple sets (never to failure) of sots presses and deep goblet squats using lighter weights.
Because of the position of the kettle bell even simply pressing it will pull your arm back a bit further stretching your lats and opening up your shoulders a hair more. Your glutes and hamstrings are your power source for building hip speed and explosive strength.
This can be alternated with heavy and lighter weights and aiming for 50-200 reps (not necessarily at once). Sets can be broken down and performed ladder-style, on the minute, or pair them with a calisthenics move like push ups for a more robust session.
A strong grip is more useful than the mainstream fitness world gives it credit. The off-center placement of the bell gives the kettle bell an advantage over other tools as it forces you to keep a flexed forearm while in the rack and overhead position.
Combine that with kettle bell flows, juggling, and ballistic movements to strengthen your grip from every angle. Eventually, you can try tougher routines and juggling complexes to unleash the power of the bell.
Most strength training is done with trunk flexion and extension with the occasional rotational movement medicine ball throw. Squats and dead lifts are awesome, but when you combine powerful movements with the likes of rotational swings, lateral punches, and 360 snatches you’ll build strength from a multitude of angles.
Strength in motion (what we’ve dubbed the outside the box thinking and kettle bell flowing) is almost meditative. There are no sets and reps. You just move, and this allows you to explore different ranges of motion, planes, and movement patterns.
If you’re a coach or group class leader kettle bells are fantastic to lead clients through a plethora of movements that will deliver strength and conditioning in record time. If you’re a solo practitioner nothing beats the simplicity of one or two bells and some fresh air.
Some simple complexes and movements can help you continue on your strength quest without skipping a beat and minus the tons of equipment and weight needed. An easy way is to limit your tools to a kettle bell and club or mace, a suspension trainer and your body to build a high-functioning physique without all the fluff.
This will help you take your kettle bell abilities to the next level and help you unlock your imagination for some fantastic, out of the box strength and conditioning sessions. The benefits of kettle bell training are endless and are proving to far outshine the conventional dumbbells and fancy machines found inside gyms and health clubs.
The kettle bell ’s unique shape (the handle, the bulk of the weight massed into a dense ball) is obviously different from that of a dumbbell. This shape allows the body to perform a multitude of ballistic and grind exercises in a natural, fluid motion.
The offset weight of the ball forces more muscles to stabilize and allows for the body to take each exercise through a longer range of motion. ‘ Increased endurance‘ Rapid fat loss‘ Muscular strength without the added bulk‘ Increased core stability‘ Full-body workout‘ Stronger back‘ Rehabilitated shoulders‘ Flexibility‘ Mental toughness‘ Decreased musculoskeletal pain‘ Twice the results in half the time you would spend at the gym
A study done by the American Council on Exercise showed the effectiveness of kettle bell training for burning calories. A recent study performed in Scandinavia investigated the effects of using kettle bells to improve musculoskeletal and cardiovascular health.
The study also showed that kettle bell training improves strength of the lower back among adults with a high prevalence of reported musculoskeletal pain. No gym membership is required and you can get your entire workout done with just one bell.‘ It’s a full-body and very balanced workout.‘ It’s never boring and super fun.‘ It makes your rear very strong and firm.‘ It’s easily transportable and can be used almost everywhere.‘ It can be shared in a group setting, making it a social activity.‘ It can target every single muscle group in your entire body.‘ Did I say it’s quick and gets to the point?
Sign up for our free weekly newsletters and get nutritious recipes, healthy weight-loss tips, easy ways to stay in shape and all the health news you need, delivered straight to your inbox. A lot of people are under the impression that the use of kettle bells are some gimmicky fad that burst on the fitness scene within the last decade or so.
The benefits of Kettle bell Training are backed by valid science & extensive studies conducted in the exercise industry along with many hours of practical application experience. While referencing all this science and studies lends credence to the effectiveness of using kettle bells, I only need to trust my own experiences with these amazing implements and the great results I have gotten myself and for those who have practiced with them under my guidance.
A supreme benefit to Training with kettle bells is that they elevate the heart rate and work many major muscle groups at the same time. Plus you will build lean muscle and turn your body into a calorie burning, fat eradicating machine while at rest experiencing this incredible metabolic effect many hours after the workout!
If you are going to put forth the time and energy to work out, why not choose a program where you can get great back- end benefits like this for your up- front efforts? If you were to read no further, just that reason alone would be enough to position most people for success in their quest for their ideal body composition.
Unfortunately, that hack trainer over at the 24-hour super-duper mega techno gym considers throwing you on a treadmill like some mindless hamster followed by doing some curls and crunches a total body workout. Spare yourself the disappointment and frustration of participating in thoughtless and ineffective workouts like this if you really want to improve your fitness.
Many of my reasons I state in this article for why I use a kettle bell in my training also cover what a total body workout should consist of. Hopefully, you realize that our stay on this planet is finite and that we don’t have a lot of time to waste doing unproductive things.
I train with kettle bells because they allow me to design safe, brief, sustainable workouts to experience Maximum Fitness in Minimal Time leading to Stellar Results. Everybody talks about the ‘core” and all of its virtues, but really never train it too productively from what I see while walking around gyms in different cities I visit.
Rarely do I witness worthwhile or meaningful efforts to train the core besides people throwing together some type of crunch or setup routine they have etched in their brains from somewhere in time. Many kettle bell exercises will give you a metabolic effect similar to sprinting, BUT without beating the hell out of your knees, ankles or joints.
The challenge is to pursue a fitness program consisting of exercises that will not only give you a productive workout, but promote an existence of rich, pain free movement as well. High-repetition kettle bell exercises, such as swings and their variations really get your heart rate up and push the limits of your cardiovascular endurance.
Kettle bell exercises push your muscles, especially those in your core, to keep working repeatedly for long periods of time. This builds muscular endurance, which helps maintain posture and form in your workouts as well as throughout everyday life activities.
Good posture prevents injuries, unhealthy muscle tension, and other aches and pains we all seem to have accumulated to varying degrees over our lifetime. The good news is that you can get incredible fitness and health results with just 2-3 short kettle bell workouts per week in conjunction with a well-designed program.
I loved the fact that I could get in a challenging and fun kettle bell workout that literally addressed every fitness goal I valued with a minimal time investment that yielded maximum results. This really uncomplicated my routine, freed up more time to devote to other responsibilities/leisurely pursuits and boosted my fitness and health to levels that surpassed my expectations.
This is very true if you define quality as moving better and pain free, performing daily tasks more efficiently and confidently, enjoying new levels of activity and finally achieving that ideal lean, tight and strong body worth bragging to the heavens about! I’m convinced that sound, thoughtful and challenging physical training in general does wonders for your mental well-being and will contribute to a positive outlook on life.
Furthermore, kettle bell exercises are extremely efficient at building lean muscle mass, which elevates the metabolism and helps maintain a healthy body weight long term. Kettle bell training will help you forge your ideal body without wasting a lot of unproductive time in the gym.
If you value a physique that looks as good as it moves and will get you excited about parading around in a bikini or bathing suit again then the kettle bell is the fitness ally you should partner up with. Whether it is building muscle, losing fat, improving coordination, conditioning, increased joint mobility or just trying to perform better — kettle bell training can get you to your fitness goals.
Thoughtfully programmed variety is beneficial because it keeps the body challenged, which helps avoid training plateaus. Add new exercises only if you can justify its purpose in furthering your training goals, it’s safe and you can perform them competently.
Beginner, intermediate, and advanced trainees will all be challenged since there are so many exercise regressions and progressions that can be applied in a kettle bell training program to keep all levels engaged and moving forward with their goals. If you can’t move well and with a requisite amount of strength, then your quality of life and performance of your everyday activities will suffer.
Heed my warning and train in such a way where you will promote and preserve your joint mobility and pain free movement quality. Renowned coach Steve Maxwell stated that in his many years of teaching fitness worldwide, he has never had a client tell him that they wished they had done more bench presses over their lifetime.
Instead, they all overwhelmingly regret not practicing and staying connected to exercises that improved their movement quality in order to live an active pain free life. This is a great warning that I wished I would have heeded in my younger training days, but fortunately it is rarely too late to improve your movement quality if you have the desire to take action and practice meaningful exercises.
I absolutely love the comradery of training with others in the mutual achievement of fitness goals as I am the consummate social animal and am not the grim guy with the ear buds training in the corner of the gym screaming to the heavens on every cheat rep with a perpetual scowl on my face. But, let’s put some perspective to this — Kettle bells won’t cure cancer, give you superpowers, suddenly make people leap from their wheelchairs and spontaneously River dance or bring about world peace anytime soon.
While kettle bells play a huge part in the programs I design, they are by no means the be all and end all fitness modalities. But if you want to torch the fat, increase mobility, get lean & strong, develop killer legs, tighten your butt & perform better physically and live a life of active vitality and longevity, then a well-designed kettle bell based program may be for you.
If you like the fitness benefits you can experience from training with kettle bells, then take action and dare to transform your body and your quality of life. Grab a friend, spouse or loved one or go it alone and give kettle bell training a shot if you want to experience meaningful results, achieve that ideal body and even have some fun and excitement.
Many gyms and health clubs wanting to jump on the kettle bell bandwagon and cash in on their dynamic reputation and “cool” status for propelling one to their fitness goals will make the knee-jerk decision to add them to their facility with little thought as to their proper use or how to integrate them safely into their master plan if they have one at all. I have been to more facilities than I care to remember that will just let trainees and trainers do all kinds of unsafe movements and buffoonery with a kettle bell ranging from truly cringe worthy technique to using the kettle bell to gang dance around in some kind of disjointed routine of meaningless expenditures of energy.
I couldn’t take my eyes off of this ridiculous and unsafe performance — much like one does when they are about to witness a car crash or train wreck. When confronted with attitude and logic such as this, I usually politely excuse myself quickly as dealing with clueless characters like these types is pointless.
People get hurt when they don’t take the time to learn safe, sustainable technique or take instruction from inept, unqualified, unprepared instructors who do you, me, the kettle bell and the fitness industry a colossal disservice by muddying the effectiveness and reputation of this excellent tool. Regarding scenarios such as this, trainees and trainers will usually get hurt at some point due to their lack of proper technique training and then ridiculously blame the kettle bell for their shortcomings instead of their own ineptness and failure to learn proper technique and program design as to the reason for their failure or injury.
In the wrong hands the kettle bell becomes nothing more than an Attractive Liability for irresponsible gym owners, trainers and members who are either ignorant of sound technique or their colossal egos dictate that they are above learning from others with greater skill than their own. I politely questioned one gym owner why he lets his admittedly unqualified staff have free rein of the kettle bells without any legitimate training.
I told him you are allowing your staff to teach horrendous technique to your client base in a dangerously unsustainable manner. Don’t get me wrong- everybody at some point regardless of their experience or qualifications will sustain some type of injury or tweak a muscle here or there performing any exercise using any fitness tool.
Proper kettle bell training works everything — the core, heart, lungs and entire body from the toes to head. While I use and advocate many fitness tools, the kettlebelldoes represent the foundation of my training play book because they simply are that damn good, and they work.
With proper instruction, kettle bells are easy to learn, yet will keep you challenged and progressing without boring the hell out of you. I have been using kettle bells for over a decade and I have yet to experience boredom or lack of enthusiasm and I have sampled just about every fitness tool and method out there.
Kettle bells are the cannonball-shaped workout tools you should add to your routine if you want to get a leaner, tighter figure without spending much time. You’ll have an easier time performing daily activities Working out with a kettle bell is the definition of what fitness pros call a “functional” workout.
We bet your purse or work bag will feel a lot of lighter after a few kettle bell sessions anyway! You’ll fire up more muscles One of the biggest mistakes novices make with kettle bell training is not taking a session or two with a certified trainer.
Sure, you can hold the weight in front of your chest as you do squats or lunges or use it to do arm curls, but if that’s all you do, you’ll be missing out on all the incredible three-dimensional movements it’s made for—and the effects those exercises can have on your body. Seaman recommends going beyond walking or jogging to get your cardiovascular system and your muscles and joints loosened up.
She recommends doing some shoulder rolls, squats, lunges, plank holds or push-ups (on knees, if necessary), and jumping jacks before starting the kettle bell portion of your workout. You’ll lose more weight in less time Kettle bell workouts can tighten and tone your whole body, but the dynamic all-muscles-on-deck movements also burn a heck of a lot of calories—on par with running a 6-minute mile, according to researchers at the University of Wisconsin La Crosse, who evaluated the energy output of a typical kettle bell session.
You’ll realize you’re stronger than you thought You might have never reached for a dumbbell heavier than 5 pounds before, but Seaman suggests women start with a 15-pounder and a 25- to 30-pounder when you switch to kettle bells. Your posture will improve Using so many muscle groups in conjunction means your core has to stay engaged 360 degrees to stabilize each and every movement.
Good form is essential in kettle bell workouts, so stop and rest if you feel like yours is deteriorating. The number one thing to keep in mind is that the whole structure of your back and abs should unconsciously stay straight, as though you’re wearing a stiff corset.
Any forward bending you do should come from your hips or the crease at the top of your leg, rather than from an arched back. Signals that you need to stop your workout include feeling like you can’t hold onto the kettle bell securely (hint: skip the hand lotion preworkout) or your arm shaking excessively in an over-the-head position.
Here’s how to do it: Standing with your feet hip-width apart, your hips and knees slightly bent, and your back and arms straight, pick up the kettle bell by the handle with both hands, knuckles facing forward. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
The workout gets your heart pumping and uses up to 20 calories per minute: about as much as running a 6-minute mile. Kettle bell workouts offer a lot of flexibility.
Sign up for a kettle bell class at the gym or online to learn how to do the moves safely. It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are huge fans of kettle bell workouts.
You’ll work up a sweat doing a series of fast-paced cardio and strength-training moves like kettle bell swings, lunges, shoulder presses, and push-ups. Most kettle bell workouts include squats, lunges, crunches, and other moves that work your abs and other core muscles.
The kettle bell is used as a weight for arm exercises like single-arm rows and shoulder presses. Lunges and squats are among the most popular moves in a kettle bell workout.
Your tush will be toned by using the kettle bell for added weight during lunges and squats. Using a kettle bell for a dead lift helps tone your back muscles.
The kettle bell is an effective weight that will build muscle strength. You may want to sign up for classes in person or online to learn the basics of a kettle bell workout.
Yes, if you take a class or pick a DVD that's for beginners and use a lighter kettle bell. Depending on the program, you may be getting both your strength training and your aerobic workout at the same time.
If you choose a kettle bell that is too heavy or if you have poor form, you are likely to lose control of it. This can lead to a serious injury to your back, shoulders, or neck.
Start out with an experienced trainer who can correct your technique before you hurt something. Adding a kettle bell to your existing workout is great if you want to burn through more calories in less time.
This type of high-intensity workout is not for you if you would rather do a more meditative approach to body sculpting, or if sweating isn’t your thing. With your doctor’s OK, you can include kettle bells in your fitness routine if you have diabetes.
Muscle burns energy more efficiently, so your blood sugar levels will go down. Depending on the workout, you may also get some cardio to help prevent heart disease.
Continued Using kettle bells in your workout puts some serious demands on your hips and back, as well as your knees, neck, and shoulders. If you have arthritis or pain in your knees or back, then look for a less risky strength-training program.
If you have other physical limitations, ask an experienced instructor for advice on how to modify your workout. If you worked out with kettle bells before becoming pregnant and are not having any problems with your pregnancy, then you will likely be able to continue using them -- at least for a while.
Sources American Council on Exercise: “Exclusive ACE research examines the benefits of kettle bells.” Overview & Facts Tips for Success Get Lean Get Strong Fuel Your Body All Guide Topics
Build a Better Butt: Workouts for Slim and Shapely Glutes Watch this video on the best starting weight for kettle bell training
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.
A light kettle bell will not challenge your full body especially not your powerful hips and legs. Kettle bells are traditionally available in the following sizes and classified in goods, a Russian weight measurement:
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.
It is possible by changing exercises and increasing the difficulty of movements to only ever need one kettle bell if you make the correct purchase to begin with. With a collection of 3 kettle bells you can practice different exercises, for example at intermediate level:
Two Handed Kettle bell Swing weight — Women 16 kg (35lbs), Men 24 kg (53lbs) One Handed Kettle bell Swing weight — Women 12 kg (25lbs), Men 16 kg (35lbs) Turkish Get Ups, Windmills, Bottoms Up Clean weight- Women 8 kg (15lbs), Men 12 kg (25lbs) Most women will start their kettle bell journey with a 8 kg (17lbs) and progress to a 12 kg (25lbs) relatively quickly.
Most male beginners will start with either a 12 kg (25lbs) or a 16 kg (35lbs) depending on their weight training background. Kettle bell training is a great workout choice for people of all ages and fitness levels.
However, the amount of weight you should use is highly variable depending on a myriad of factors. Because women have less muscle mass than men, they have different requirements for their kettle bell weight range.
That doesn’t mean that kettle bell training isn’t just as effective for women as it is for men. The kettle bell weight should a woman use depends on the type of training and the fitness level of the individual.
One of the main reasons why most women lift kettle bells is to build lean muscles. AmazonBasics Cast Iron Kettle bell — 15 Pounds, ... Kettle bell supports a wide range of resistance-training exercises Made of solid high-quality cast iron for reliable built-to-last strength Painted surface for increased durability and corrosion protection.
Kettle bells are highly effective weights that can fit into almost any workout routine. They can be used for strength training, cardio, and flexibility all with just one compact piece of equipment.
Additionally, they are highly accessible to people of all ages and ability levels. Whether you’re just starting or you’re looking to amp up your current workouts, kettle bells can work for you.
They are extremely popular because the high intensity workouts give you a lot of exertion in a short amount of time. Once you learn the proper way to use a kettle bell, you can start working every muscle with just one compact device.
Many women fall into the trap of focusing on aerobic exercises and not training your muscles. Kettle bells are a great way to condition and tone your body without “beefing up” too much muscle mass.
If you try to start with a weight that is too light, you can accidentally isolate your muscles and throw off your entire form. While 18 lbs might be too challenging for a beginner in other forms of lifting, with kettle bells you will be learning to use both your upper and lower body at the same time.
If you start with a weight that is too light you will find it harder to progress in your training since you aren’t learning proper form. With that said, starting too heavy can also be damaging to your form and increase the risk of injury.
However, once you have learned to handle a kettle bell correctly, you will find yourself moving up quickly. Conversely, a woman who has a strong background in other types of weight training could try starting as high as 25 lbs.
The other type is grinds, which tend to isolate certain muscle groups and are done slower to create more tension. The rule of thumb is to pick heavier weights for ballistics, since they are using a larger number of muscles.
Women who are beginning weight training may have different goals than men. A good guideline for when you know you’re ready to move up is when a set of 20 kettle bell swings has become easy and you feel completely confident.
The kettle bell weight you lift can help you achieve this goal without having to work too hard. PRI Kettle bell Weights Deluxe Cast Iron Vinyl... KETTLEBELLS: Weights combine function and fun for an exciting and efficient workout — a true fitness...
ULTIMATE WEIGHTLIFTING TOOL: Use kettle bells for squats, throws, cleans, jerks, snatches and... Also, make sure you include the right amount of reps for each workout and have a proper diet plan.
Because form is so important in kettle bell training, make sure you are careful not to pick weights that are too light or too heavy. However, this can adjust depending on your age, fitness level, and type of workout.
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.
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. 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. I am able to work the 40 kg on some moves (swings, goblets & TGU) but still use the 24 a lot.
Level 9 Valued Member Master Certified Instructor 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. I will suggest an alternative approach:#1 technique first — simultaneously, focus on better food and more rest #2 then build strength #3 and then focus on hypertrophy (hint — if you follow #1 and #2, you will most likely hit #3 goal without even trying)
Hard to suggest weight — we don't know what is your technique, current strength level, what exercises do you use, etc. 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. 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 ... 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.
In the meantime buy a 24 kg to get ready for the next progression. Are you following any particular program like Simple & Sinister? 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. 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 too light, 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. When the book arrives, I will start incorporating the exercises in the program with the 8 kg to get a feel but plan on going forward with a heavier weight.
Besides Rogue and Kettle bell Kings, are there any other brands that offer wide handles? 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. 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.....
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.
A kettle bell is of no benefit unless it is an appropriate weight for your level of strength and technique, for the drills you are using it for, and for your goals and programming. Do you have a suggestion on which kettle bell brand(s) offer horns wide enough to accommodate two hands comfortably?
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.
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.