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.
Reviewer rave: “Product delivered in excellent condition with more than enough packaging. Reviewer rave: I bought it about a month ago, and it’s been in my workout bag ever since.
With the dial at the top, you can change the kettlebell's resistance between 8, 12, 20, 25, 35, and 49 pounds, making it super easy to switch from endurance exercises to strength moves without missing a beat. Reviewer rave: “I live in a city apartment with limited space, so I just don't have room for a whole rack of kettle bells.
This kettlebell's super-wide grip makes it great for incorporating two-handed movements into your workouts (or if you've just got big hands! Reviewer rave: “I like the smooth handle, without the cross-hatch grips, so my hands won't get tore up and I don't have to bother with wearing gloves.
Reviewer rave: “I wanted to start using kettle bells and this was a good starter set for a decent price.” Bionic Body amazon.comic you prefer something that won't come down as hard from an accidental drop (it can happen), opt for a soft kettle bell option like this one.
It features a large handle that will give you a secure, comfortable grip, and it's available in weights from 10 to 40 pounds. Reviewer rave: “This is a great kettle bell for exercise because it is a soft base and a sturdy handle.
Amazon.common'll feel a little safer tackling all your swing movements using this kettle bell that's way softer than a cast-iron option. I love that it's soft and won't dent my floors if I set it down too hard.
Amazon.these kettle bells are available in weights from 15 to 50 pounds, and feature a large, textured handle for easy grip. Växjö This smart compact kettle bell isn't only adjustable with the click of a button, but when you connect to the Växjö app, you can also track your reps, sets, weight, power, volume, and time, so that you can get a good look at how you're performing.
And while all KB's have this one feature in common, there are other distinguishing factors to consider before buying one. Laura Miranda, DPT, CSS, points out that heavier weights are good for power movements like swings and snatches, while lighter loads are ideal for things like presses and Turkish get -ups.
Opting for an adjustable kettle bell lets you play with different levels of resistance with just one weight. You can also consider going for a soft kettle bell set instead, which will protect you and your floors in case of accidental drops.
Bottom line: The weight set you should buy really depends on your lifting history, says Kan ski. But for newbies, she considers 8–12 kilograms to be a good range for women working on overhead movements, and a little heavier for lower body movements, like swings and goblet squats is a good idea.
With home workouts becoming the new norm for many, adding variety to your equipment arsenal may be top of mind. Although you don’t need tons of equipment to get results, a few key pieces can provide just what you need to kick things up a notch.
They can be used in many of the same ways that dumbbells can, while also allowing for ease in dynamic movements like swings, cleans, and snatches. We tapped Nicole Davis, an ACE -certified personal trainer, to identify 12 of the best kettle bells across all fitness levels and budgets.
Anecdotal advice from real personal trainers user reviews handle, size, and overall quality brand reputation cost Composition Top-quality kettle bells are cast from a single piece of iron, while others have handles that are welded to the body.
Finish A durable paint that provides some texture on the grip is important when choosing a kettle bell. Your budget You can spend anywhere from $20 to upward of $300 on a single kettle bell depending on its weight, construction, and quality.
Your goals If you’re looking for a kettle bell to mix up your workouts and will be using it more recreationally, there’s no need to drop major cash. On the other hand, if you’re going to dive deep into kettle bell training and will be throwing around some heavier weight, it’s worth looking into more competition-style options.
The product’s shape and function All kettle bells will have a flat bottom to rest on the floor, but many also have flatfish sides to make certain movements, like an overhead press or Turkish getup, easier on your forearms. With an average five-star rating and more than 2,000 customer reviews on Amazon, this kettle bell is made of solid cast iron with a painted finish for a better grip.
Weighing just about 1 pound, this grip is a compact solution for people who want the flexibility of some kettle bell exercises without investing in them. When we’re able to travel again, this is a great option to bring along to hotel gyms for added variety in your workouts.
This is an adjustable kettle bell bag you can fill with sand, emptying and refilling it for a portable option. Although you can complete most exercises with this piece of equipment, reviewers warned against tosses, as the bag may not be durable enough.
The colorful neoprene coating on the Outfit series makes this solid cast iron kettle bell another good option for working out at home. With what the company calls an ergonomic handle and a quality finish, this 36-kilogram (approximately 80-pound) kettle bell would be great for a seasoned exerciser looking to amp up their home gym arsenal.
This adjustable kettle bell offers six weights in one, allowing the user to select from 8, 12, 20, 25, 35, and 40 pounds with the turn of a dial. Made of a single piece of high-quality iron ore, each kettle bell has a matte black powder coat finish and is marked with a color strip for easy weight identification.
Reebok’s 44-pound kettle bell is made from 100 percent cast iron with a wide handle design that’s ideal for both single- and double-handed grips. When she’s not working out with her husband or chasing around her young daughter, she’s watching crime TV shows or making sourdough bread from scratch.
Unlike a treadmill or elliptical, kettle bells probably aren’t going to become an eyesore in the corner of your bedroom and still provide a few heart-pounding workouts. They’re more versatile than the same old hand weights, though, so you can create an exercise regime that’s tailored to your specific fitness goals.
Buying a kettle bell probably doesn’t seem that difficult, but many factors actually affect how well this equipment fits into your workout routine. Finding the right model means knowing what materials to look for, what type of handles best meet your needs, and the proper weight to give you the best workout.
There’s good reason why they’ve become such a popular workout tool in recent years. When you swing them, you can elevate your heart rate quickly and burn up to 20 calories per minute, which is often more than you’d do in a cardio class at the gym.
The workouts utilize smooth, swinging transitions so your shoulders, elbows, and knees don’t take as much of beating as they would with jump training. Kettle bells can be worked into a variety of exercise forms, too, so you can use them with strength and power training, as well as with traditional cardio workouts such as running.
You can easily stash your kettle bells in a closet or under the bed, and still get the same intense workout you’d get from a five-minute sprint. However, the vinyl coating is prone to cracking and peeling, and the weight of the kettle bells is often inaccurate because the iron beneath may contain holes that are filled with another material.
“One-piece cast kettle bells are more durable than two-piece assemblies, as the juncture between the ball and handle is solid and more resistant to cracking.” When the iron is cast for the kettle bells, a seam is left across the center of the handle’s underside.
Higher end brands will file down the seam to create a smooth, even surface. Inexpensive kettle bells often don’t have this seam removed, which leaves a sharp edge that can cut your skin when you grip the handle.
Some exercises may require placing both of your hands around the handle, so you don’t want the fit to be too tight or uncomfortable. While most kettle bells are made of cast-iron or vinyl-coated cast-iron, their handles are available in several types of finishes, including bare iron, enamel, powder coating, and vinyl.
Bare iron provides a good grip, so you don’t have to worry about the equipment flying out of your hands. Powder coating has an even rougher texture, so this type of finish is a good option if you find that your hands get very sweaty during workouts.
Vinyl handles are best avoided because they don’t offer a good grip and have a tendency to crack and peel. Once you’ve chosen a kettle bell with the material, construction, and handles that you prefer, the most important question to answer is what size to get.
While kettle bells can provide effective aerobic exercise during a workout, they also cause a prolonged anaerobic burn after you’ve completed your routine. A kettle bell workout usually burns approximately 20 calories per minute, which is the equivalent of running at a six-minute mile pace.
For exercise, the Shaolin Monks in China lifted large padlocks that were very similar to modern kettle bells. However, it’s a good idea to have kettle bells in a couple of different weights so you can scale your workout up or down, depending on your goals.
From a weight training perspective, kettle bells can target most of the major muscle groups. Depending on your routine, you can work out your back, shoulders, arms, abs, hips, glutes, obliques, and/or legs.
The frequency of your routine will depend on the intensity of your workout, so it’s a good idea to consult with a trainer or fitness expert for advice. In general, working out every other day is a good average intensity program for beginners.
It's definitely worth seeking advice at your gym on the correct form to avoid injury. These compact weights are small enough to fit into even the smallest rooms and the majority of workouts require just one kettle bell, meaning you could enjoy some fat-torching training time from the comfort of your own home for less than a tenner, as long as your home has literally enough room to swing a cat (NB: don't actually swing a cat in order to ascertain this).
Those venturing out into the world of kettle bells for the first time should go easy on the weight, as the grueling sessions will prove impossible if you can't lift the bloody thing above your head. That said, opting for a puny 2 kg kettle bell could mean you're not facing enough resistance to thoroughly challenge the muscle.
If you're really short of space, you could check out the Växjö KettlebellConnect, which is a digital play on Bow flex Selected Dumbbell, offering a spread of weights in one neat package.e Where vinyl 'bells could save you a few quid, they can be prone to cracking and splitting, plus the handle seams on cheaper models can be scratchy and uncomfortable.
They are made of cast iron and come equipped with a thick handle, the former being great for durability and the latter for improving grip. The neoprene sleeve over the cast iron body will help keeping the floors intact too.
A small pointy bit on the handle can result in a bruised palm after a grueling kettle bell swing session. They all sport flat, non-wobble bottoms, color coded handles and an engraved logo at the front of the kettle bell.
The difference is mainly felt in your wallet: while you will have to pay the premium price Tax kettle bells, the Gym reapers variety will a bit of extra money in the pocket. Signing up for stock alerts and visiting the Gym reapers website often is highly recommended.
Admittedly the Bow flex Selected 840 Kettle bell looks more like an actual kettle than a home weight, but don't let the looks deceive you. As in the case with most one-size-fits all solutions, the Bow flex Selected 840 Kettle bell is trying to appeal to all whilst fails to please the individuals; it is definitely more space-saving than having six different kettle bells lying around in your one-bed flat, but it is also rather bulky, making it a bit less convenient to work out with doing one handed moves.
In addition to this, it can be synched via Bluetooth to a smartphone app that offers a bunch of different workout guides and advice on what weight to select for individual exercises. Plus, you'll have to invest in two of these if you want the ultimate kettle bell workout (squats, two-hand overhead press etc.
The king of suspension weight training has long sounded the bell for kettle bells, as the lumps of iron make the perfect companion to spruce up any dangling Suspension Trainer workout. It also results in that lovely, flat bottom, which makes it's easier to rest the kettle bell on the floor when switching hands during an arduous squat routine.
Tax has added a splash of color to the handles, making it simple to spy the correct weight if swapping between kettle bells mid-workout. I'd say the 16 kg unit is the one to go for if you're a bloke in reasonable shape, but there's a good spread of weights, making this one piece of fitness equipment that will likely outlast the fickle New Year's resolution to shed a few pounds.
Wilkerson Fitness has harnessed its many years of experience in knitting out the UK National Kettle bell Teams when designing and producing its range of superior quality 'bells. Modern casting methods means each bell is formed out of a single piece of metal, meaning no joins or welds, while a distinct lack of cheap plastic handles ensures they come with a lifetime guarantee.
Don't fret, if these prove a little daunting to the introductory kettle bell lifter you can always check out the slightly less hardcore range, which is still brilliantly constructed. The perfect antithesis to the digital delights of the aforementioned Växjö is a good, old-fashioned selection of kettle bells.
Rebel kettle bells don't come cheap, but they are engineered to last, fashioned from premium-grade Iron Ore, not scrap iron (as with cheaper alternatives) and using a one-piece cast mold to ensure the kettle bells feel well-balanced in the hand and built to last. The powder coated finish means they won't flake, chip or rust when covered in sweat, too.
We don't know many professional kettle bell athletes, but we are pretty sure they are very aware of Gorilla Sports and its range of competition-spec swingers. With very strict regulations on dimensions and the aperture of the window (the handle, to you and me), these solid steel numbers are really only for the very serious enthusiasts out there.
Each solid steel unit is individually priced, with the weedier 12 kg model costing around £50. Reasons to avoid It's not always a good idea to go out and blow a large sum on workout equipment on a get -fit whim.
If you're new to the whole kettle bell thing, this vinyl number from Opt is a real bargain, with a cheap but substantial finish proving enough for most novice swingers. The 10 kg maximum mass could feel a little light in time, but for those starting out, or who don't require massive heft from their 'bells, this is great.
The compact size makes it perfect for stashing away at home for the odd impromptu session. Reasons to avoid The vinyl coating swaddling these cast iron weights is a handy addition for anyone worried about damaging their parquet, yet the unit remains robust and a much more long-term option than cheaper all-vinyl offerings.
Body power also offers a very impressive range of weights, with the option to package them up into a small set of, say, 6 kg-12kg increments. That's not a huge maximum weight, obviously, but it allows lighter users to switch between high-resistance and low-resistance/high rep workouts with ease, for not much money.
The vinyl coating may feel cheaper than the cast iron and steel suggestions on this list but all three of these will set you back half the price of a single kettle bell from some other brands. It's simply a solid lump for lifting above your head while screaming like a hungry caveman.
It's also one of the cheaper 16 kg weights on the market, making it very tempting to splash out on a couple to create a pretty awesome home gym set-up. Just like dumbbells, barbells, steel maces, and other weightlifting equipment, there’s no one-size-fits-all with Kettle bells.
According to the Russian Food standard, 1pood is equal to 35LBS of weight (1pood = 16 kg = 35LBS) and it is from this equivalence that other kilogram values are gotten for Kettle bells. 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.
We will discuss more on each of these factors and recommend the best sizes for you in our thorough guide to buying the right kettle bell weight below. 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. For another, it affords kids and other not-so-strong individuals the opportunity of having the Kettle bell taste.
Kettle bell sizes you will most easily find on the market include: 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. Kettle bell lifting for kids should be limited to simple exercises.
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.
If you have any doubts, be sure to ask your doctor or a physiotherapist about kettle bell training and if it's right for you. 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.
You may have some more questions about the bestKettlebell size for specific exercises (like kettle bell swings) or purposes/fitness goals, so you’ve compiled some for you below. 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.
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. They are usually based in kilograms and range in 2 or 4 kg increments according to international standards, each weight having varying color for convenient identification.
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. 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.
26 Body weight Leg Exercises for Muscle, Strength & Explosive Power December 06, 2020 With the explosion of kettle bell training over the last 10 years there are now many shapes and sizes available to buy.
As you can see from the competition kettle bell image above the handle is much smaller and is squarer in design. The advantage of these types of kettle bells is that your hand doesn’t slide around due to the limited space plus you can get used to the size even when the weight changes.
If you choose to go for the cast iron kettle bells then there is still a few more things that you need to know before you buy. Make sure you don’t buy a kettle bell with a handle that’s too thick.
A kettle bell with a handle that is too thick is going to quickly tire out your forearms and finishing repetitions of an exercise can be very tough. The bottom of the kettle bell should have a natural flat but it shouldn’t have an attached rubber or plastic base.
Bases can be good for preventing marks on your floor but unfortunately they’re going to really dig into arm and into your body when you’re using the kettle bell. The fourth thing is to make sure that there are no sharp edges on the kettle bell handle.
There should be a nice smooth bit of continuity with the kettle bell from the body into the handle. If the handle spacing is too small you’re going to find it really digs into your wrists when in the racked position or overhead.
If it’s too big, then the kettle bell will lie too far down on the arm and it’s going to dig into your forearm. It seems to be trendy to coat kettle bells in vinyl or plastic to avoid marking floor etc.
However, due to the huge rise in popularity there are now many weight sizes in-between the ones listed above. The great news is that if you make the right purchase you will only need to buy a few of the best kettlebells, and they will last you for a lifetime.
For those based in the UK, head on over to Wilkerson Fitness and check out their black series of kettle bells. Cast Iron kettle bells are the most diverse and excellent for beginners and almost anyone not interested in going in to competition.
If you are more advanced and want to focus on purely single-handed exercises than the competition kettle bell may be for you. I’ve also outlined above what size kettle bell women should use and also the recommend starting weights for men too.
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.
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.
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. This article will provide you with all the information you need to pick the correct kettle bell weight and perform exercises with proper form.
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. 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.
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).
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.
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.
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.
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.
Most male beginners will start with either a 12 kg (25lbs) or a 16 kg (35lbs) depending on their weight training background.