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.
Its wider handle makes it easier to grip with two hands (for the classic swing move), and its smoother finish is less likely to injure your skin over time. Dragon Door was the first company to popularize kettle bells in America, which is why the most other brands simply copy that shape down to the millimeter.
If the goal is to learn kettle bell basics and use two-handed techniques, all of these bells are quite suitable, and being budget conscious (finding sales/free shipping) isn’t a bad route. We (Keira and I) have trained more than 800 clients in kettle bell techniques since 2008, and we’ve taught multiple instructor certifications in the US and abroad.
(Most recently, as the coronavirus pandemic forced people to work out at home, significant stock shortages have become the norm.) Their unique shape and functionality give them many of the strength-building benefits of dumbbells while also providing users with the opportunity to do kettle bell -specific drills that involve a lot of movement, like the swing.
The closed-loop handle of a kettle bell offers users a secure grip for movements with both hands. Dumbbells are better suited to doing squats, curls, bench press, cleans, and other exercises that have less kinetic motion.
That means you can fulfill all your workout needs with one simple tool that stows easily in a closet. One important caveat to this endorsement of kettle bell training is that proper technique makes all the difference between effective and beneficial use and potential injury.
You can also consult credible online tutorials, and many trainers will set up a Skype arrangement where you can send videos to them for feedback and coaching. My wife, master ROC trainer Keira Newton, has an awesome YouTube page with all kinds of tutorials/workouts for kettle bells.
In terms of credible resources on kettle bell techniques and workout ideas, here are a few great sources available digitally and/or in print: Dragon Door has the most resources in terms of kettle bell books and DVDs (at least in the “hard style” approach that I use) available.
Finally, Steve Cotter is a master practitioner/teacher of competition kettle bell lifting techniques. While many people recommend women starting with an 8-kilogram bell (about 16 pounds), I think that the two-handed lifts like squats and swings aren’t very well-served by that low weight.
If you want to start modestly, my suggestion would be to get the 13-pound version of our budget pick and then order a larger, higher quality bell once you feel comfortable. With these three, all kinds of single and double kettle bell work is easily achievable and scalable.
Both of these linked pieces reiterate my earlier point about seeking credible instruction before beginning an at-home regimen. Then there is the question about which kind of kettle bell you should buy: cast iron, competition, or adjustable.
Also, a major frustration with adjustable kettle bells is that they don’t offer a wide enough weight range to make them ideal for many. As it turns out, there’s not a huge amount of difference between these things because most of them borrow their design from the Dragon Door ROC.
Dragon Door was the first US company to run kettle bell instructor certifications (taught by famed instructor Pavel Tsatsouline) and have mass distribution in the US (Dragon Door started selling these bells in 2001). Dragon Door bells achieved great acclaim, but their high price point (roughly $120 each after shipping and handling, the highest in our test) invited lots of competition from other companies.
CAP is another popular fitness company that makes a good bell at a lower price point. For example, this Yes4All bell is one of the most popular models on Amazon, but its large, flat face is hard on the wrists in one-handed positions.
Although much more rare, some companies compete by distinguishing their offerings from Dragon Door’s with different designs. Perform Better at one point implemented a screw-on rubber skid plate on the bottom of their bells, but later on scrapped it due to negative customer feedback.
From left: Matrix Elite, CAP Cast Iron Competition, Rogue, Perform Better First Place, Dragon Door ROC. Photo: Anton BrkicOur testing group, which consisted of myself and five members of the high school varsity baseball team I coach, worked with all five bells at the beginner/intermediate level and did only two-handed moves (dead lifts, squats, presses, high pulls, and swings).
In fact, I wouldn’t use the CAP or Rogue bells for high-rep snatching because they have coarse handles and some tackiness from the painted finish. If you order through the company’s website and have a problem, Kettle bells USA will “make it right, period!” by sending a replacement and taking care of return shipping fees.
Photo: Mark Blythe Matrix Elite kettle bell has a slightly different handle dimension and more distance from the ball part of the bell to the handle to create a larger opening for more comfortable two-handed positions. The Matrix bell clearly outclassed the competition for two-handed work, as the smooth, e-coated handle with a wider grip was consistently easy on the hands, even when doing high repetition sets of 20-plus kettle bell swings.
Even when the user advances to the one-handed moves, both two-handed swings and goblet squats should remain essential parts of a kettle bell program. Any flaws in a kettle bell will be exposed when you use just one hand, but the attention to detail in forging a smooth, seamless handle was clearly on display with this bell.
Besides the handle shape, the Matrix Elite (right) looks almost identical to the Dragon Door ROC, which costs anywhere from $30 to $50 more. Photo: Mark BixbyAnother thing that sets the Matrix Elite apart from other kettle bells (including Kettle bells USA's own “classic” line) is the fact that it’s designed to have the same “rack” position (where the round part rests on your forearm) regardless of weight and size.
Most companies use standard molds repeatedly, and inevitably, residue from previous castings creates uneven surface textures like edges or gaps. Finally, Kettle bells USA showed awesome customer service throughout my process of testing.
If you're used to standard Dragon Door ROC kettle bells (or any of its many clones), the Matrix Elite's rack position might feel strange at first, since the ball part sits higher up on the forearm by comparison. If you see the bell offered at full price (with no discounted shipping), wait seven to 10 days, and you should find it available more cheaply.
If the Matrix Elite is unavailable, or if you just want a standard-shaped bell without the wider handle, the Perform Better First Place Kettle bell feels the same in use as the high-end Dragon Door, but costs about 25 percent less. In fact, its dimensions are identical except for the extra half inch of flat base diameter on the bottom of the Perform Better bell.
While Perform Better wouldn’t divulge what process it uses, I noticed that it’s somewhere between a matte powder coat and a glossy e-coat. Reading user reviews (see here and here) that slam performs Better for having noticeable seams on the underside of the handle or other defects isn’t helpful considering the construction specs on their bells currently.
The bell I received from them was really well-made, and it showed no signs of being defective in build or user experience. I contacted Perform Better about this discrepancy, and company reps explained that among other small changes, they’d since switched to a gravity casting process, which creates a more uniform surface, as you recall.
It’s also worth noting that Perform Better frequently has sales on its kettle bells, and while it’s usually cheaper to buy Perform Better bells directly from the company, it's worth checking Amazon and Strongest before buying to find the best deal. If budget is your bottom line, then we’d recommend the CAP Cast Iron Competition Bell.
But unless you really need to save a few bucks, it’s worth investing in our top pick, since these things last forever. In fact, none of the five baseball player panelists said they would pay extra for any of the other bells for the basic routines they were testing with.
The powder-coated CAP (left) and Rogue (center) bells are rougher than the e-coated Dragon Door (right). Photo: Mark Blythe CAP bell has a powder-coated matte finish and a slightly gritty (though it’s evenly dispersed grit) handle to provide a good grip (though a bit on the coarser end of those we tested) and a flat bottom so it doesn’t rock when used for push-ups or rowing moves.
If imitation is the sincerest form of flattery, then the Dragon Door ROC Kettle bell should feel pretty good about itself. Unfortunately for Dragon Door, other companies have been able to duplicate its design at a comparable level of quality for a lot cheaper.
Kettle bells are easy to store, relatively inexpensive, and provide an efficient way to work nearly every part of the body in a short period of time. They’re also great for supplementing movement rehabilitation work on a path toward injury recovery or performance improvement.
I’ve tested multiple kettle bells for this article, but to keep things simple I’m only listing the options that earned at least three stars and up. The finish on these kettle bells is extremely drippy with no seams or burrs anywhere on the handles or bodies, with a coating that feels like chalk to the touch.
Plus, I personally like the fact that these kettle bells are made in the USA by a small company. Rep Fitness doesn’t bundle shipping into the costs of their products, and their base pricing is very reasonable.
These kettle bells are a great value for the price, especially if you live close to Colorado to save on shipping costs. Rogue Fitness Powder Coat kettle bells are decent, but not standouts.
They are a pretty good deal if you live close to Ohio, otherwise the cost of shipping makes them much less appealing. If you have large hands and prefer an aggressive grip, Rogue powder coat kettle bells could be the right option for you.
However, they don’t really stand out enough to differentiate them from the rest of the color-coded powder coat kettle bells I’ve tested. There are better options in terms of grip and finish, and the non-standard colors they use for weights drive me nuts.
Bottom line, don’t pay full price for Perform Better kettle bells. My review criteria is primarily centered on kettle bells I can use at home and at work with minimal need for chalk.
If you’re interested in diving deeper I’ve written a kettle bell buyer’s guide that answers every question I had when I first started. It also goes into detail on the criteria I look for, but the short version is a clean finish, a durable coating, and a properly sized handle.
Cast-iron kettle bells are widely available at many price points, which I consider to be a very good thing. There are a couple of companies making steel competition-style kettle bells aimed at the home fitness market, which offer the benefit of consistently sized kettle bells without incurring the usual steel competition cost.
I’ve developed several kettle bell workouts for the club, ranging in intensity from beginner to high-level intermediate. All of my workouts are documented on their own page and I plan to add to the list as time goes on.
If you prefer to follow along to instructor-led workouts, I also highly recommend the well-designed program put together by Kettle bell Kings via their new Living. Fit online platform. The Living. Fit programs include workouts for all levels of kettle bell enthusiasts, from beginner to expert.
He describes an experiment performed using a do-it-yourself kettle bell made from parts found in the plumbing section at Home Depot. According to Tim Ferris the parts are supposed to cost under $10, not counting the weight plates.
First, it takes the guesswork out of deciding what size kettle bell to buy for two hand work. I was able to experiment with different weights to find a starting point I was comfortable with, eventually settling on 20 kg (44lbs).
If you don’t already have a background lifting weights or being active, or if you are out of shape, consider working with a certified kettle bell trainer to get instructed in proper technique. Plumbing parts weren’t designed to sustain a dynamic load swinging in an arc.
I took this kettle bell outside on a hot Texas summer day to use for an Afterburner workout from my list of Kettle bell Club workouts, and I was able to keep hold of it without resorting to chalk despite my hands sweating like crazy. This is an important point because the factories where kettle bells are made are dirty, dusty places.
There’s lots of dust flying around that accumulates on the surface of the bells while they sit patiently waiting for paint. Perhaps unsurprisingly, very few companies take the extra step to clean the bells before paint because it adds time and expense to the process.
At the time I published this article, Kettle bell Kings is likely the only vendor taking this extra step, which results in a very durable coating. Most of the cheap kettle bells for sale on Amazon and other discount vendors fall into this category, I’ve even reviewed a few of them for this article.
If you’re unfamiliar with Create, it’s an extremely durable thin-film ceramic coating developed primarily for use as a protective finish for firearms. Create is extremely resistant to abrasion, corrosion and chemicals, and looks pretty cool at the same time.
In recent years a little fitness equipment companies have started offering create as a coating option for barbells. The create coating will cost a little extra, but the added durability means that kettle bell will last practically forever.
Since they’re local to Austin I visited the Innit Academy Gym in person to buy a kettle bell to evaluate. It looks like it could take a decent amount of abuse from a careless shipper, but the lack of reinforcement straps around the box could be an issue if the kettle bell has to travel a long distance.
The finish on the Innit kettle bell is clean, although the textured coating is thick enough to potentially mask small imperfections. Aesthetically, there are spots on the kettle bell where I can see how the coating application ran down the handle and dried, similar to how spray paint drips when applied too thickly.
I thought maybe this was a fluke, so I intentionally banged the kettle bells together again with medium force and another chip flaked off. The coating chipped several more times during the testing period through normal use, mainly from getting bumped against other kettle bells.
It’s a small difference, but enough to force an adjustment of technique for exercises like the overhead snatch. Innit Labs kettle bells are a good budget option, but not the most durable of the bunch.
If you do buy these, take wonderful care of them because the finish is prone to chipping. The finish on the kettle bell is very clean, and although the casting seams are slightly visible on the body due to how thin an e-coating is, they are not prevalent on the handle at all.
The Matrix Elite Precision line of kettle bells have a reformulated e-coat intended to increase grip over a traditional e-coating. The unique aspect of Matrix Precision Elite kettle bell is the redesigned handle.
The increased height means the kettle bell will sit just a bit lower on the forearm rather than resting right on the wrist bones, which is more comfortable for some people. The reformulated e-coat is stickier than the e-coats on the Dragon Door and even the Matrix Classic line.
The friction is alleviated with light chalk use though, which is a small trade off for the durability and comfort the Matrix Elite Precision kettle bell provides. I ordered a kettle bell from Rogue last year, and it arrived damaged due to flimsy packaging.
This year, I’m happy to say they’ve improved the packaging because I had no problem with my order this time around ? The finish on the Rogue kettle bell is good, although I can feel a few small flecks of excess metal on the handle when I run my hand over it.
The powder coat on the Rogue kettle bells is textured, with a feel of fine grit sandpaper. The handles of the Rogue kettle bells are among the thickest of the test group, making them more suitable for people with large hands.
The price is good too, especially if you live close to Ohio and can take advantage of a lower shipping cost. They are a pretty good deal if you live close to Ohio, otherwise the cost of shipping makes them much less appealing.
If you have large hands and prefer an aggressive grip, Rogue powder coat kettle bells could be the right option for you. CFF offers a full line of athletic equipment, including kettle bells.
The form-fitting foam is an extra level of protection that’s typically only used for shipping more costly competition steel kettle bells. The coating has a slightly aggressive texture, which works very well for maintaining grip without needing chalk.
The combination of finish and textured coating will hold a lot of chalk if needed. It’s clear to me a lot of thought went into the creation of the K2 and it shows in every aspect of the design and packaging.
I included Rep Fitness kettle bells in last year’s review, and they garnered four stars during testing. Not content with that, the folks at Rep Fitness have upped their game by improving on the issues I noted in the previous review.
The Rep Fitness kettle bells came well packed, with plenty of foam inserts and even bubble wrap on the 20 kg. Thankfully, I didn’t have to take him up on this but it’s nice to see this kind of focus on customer service.
The powder coating has a very smooth chalk-like texture that provides a decent amount of grip without the need for chalk. The coating is also really durable, these kettle bells have withstood several hard blows without chipping.
They offer an excellent value for the price, especially if you live close to Colorado and you can save on shipping. Fringe Sport is a strength & conditioning equipment company based in Austin Texas.
Since they’re local, I paid them a visit to pick up a few of their Prime Kettle bells to review. Every Prime Kettle bell comes packaged in a form-fitting cardboard box and wrapped with reinforcement straps.
The finish on the Prime Kettle bells is clean and the bottoms are ground completely flat. The powder coat kettle bell is evenly applied and provides a decent amount of grip.
The grip the is on par with the majority of powder coat kettle bells I’ve tested, providing a smooth yet “drippy” texture. When I first got them, I was surprised at how much larger the handle diameters were when compared to similarly sized kettle bells from other vendors.
I’m not a tall guy (5’8”) and many of the people I work with in my kettle bell club are even shorter than I am, both men and women. The handles do run fairly thick though, so these are a great option for people with large hands.
Fringe Sport runs frequent sales, so if you’re patient you could score a pretty good deal on these. American Barbell is a strength & conditioning equipment company based in San Diego California.
Their barbells have a solid reputation in the home gym community, and they’ve somewhat recently added kettle bells to their product lineup. American Barbell kettle bells have a very clean finish and a slightly textured coat.
The bottoms are ground flat and wider than most of the other options, making them a very stable base for exercises like renegade rows. The handle dimensions overall are on the thinner side of the spectrum, making these kettle bells very comfortable for use by people with smaller hands.
Price-wise, American Barbell powder coats are super-cheap, but that savings is offset by the cost of pricing. I ordered a 16 kg Titan Fitness kettle bell off Amazon, and I was shocked at how bad it was.
For starters, the Titan Fitness kettle bell shipped in a single cardboard box with no padding or reinforcement whatsoever. The Titan kettle bell is the absolute worst I’ve seen so far in terms of how bad the finish was.
I really don’t understand how a big-name fitness company could even think about putting their brand on a product like this. After contacting Titan customer service about a replacement and being told I wouldn’t be able to get one for two months, I simply sent it back.
It’s so bad it has the dubious honor of forcing me to create a ‘zero stars’ rating, because it’s completely unusable. The big draw is the price, I picked up a 35lb cast-iron kettle bell for $40 shipped, which is amazingly cheap.
The bottom is not ground completely flat and the coating is just a glossy black paint. I tried using it without any chalk and found that the tackiness made it more difficult for me to do snatches and cleans.
The handle diameter is on the larger side of the options tested, although I no longer have it available to measure. On the other hand, if saving money is your primary concern and you’re willing to sacrifice some quality, the Yes4All is hard to beat.
I know this because they’ve started selling their own brand of Amazon Basics Kettle bells. The only difference between them is that the AmazonBasics kettle bell has no branding whatsoever, only the weight stamped on both sides.
Just don’t expect much for your money, since the Amazon Basics kettle bell is a cheaply made product. The bottom is not ground completely flat and the coating is just a glossy black paint.
Having said that, it’s still perfectly usable for swings, snatches, cleans, etc and I’d be hard-pressed to find a cheaper option for someone that doesn’t want to spend much on a kettle bell. The tackiness of the paint makes it more difficult to do snatches and cleans with this kettle bell, but that’s nothing a light dusting of chalk on the handle can’t fix.
The handle diameter is on the larger side of the options tested, measurements will be added later. If saving money is your primary concern and you’re willing to sacrifice some quality, the Amazon Basics kettle bell is a decent option.
CAP introduced a new powder coat kettle bell into their product lineup sometime within the last couple of years, and I’m finally including it in the roundup. The finish on the CAP kettle bell is good, although I can feel a few small flecks of excess metal on the handle when I run my hand over it.
The powder coat on the CAP kettle bell is textured, with a feel of fine grit sandpaper. The handles of the CAP powder coat kettle bells are among the thickest of the test group, making them more suitable for people with large hands.
I was learning how to perform the kettle bell snatch at the time I owned these, and the burrs kept digging into my palms during the transitions. I toughed it out as long as I could but eventually used a metal file to smooth down the handle and make the bell a little more usable.
I painted it with Mausoleum to try and stem further rust damage, which is why the kettle bell is colored brown in pictures. The enamel finish on the large bell was extremely smooth and hard to hold once I broke a sweat.
I don’t recommend CAP enamel coated or plain “cast iron” kettle bells for your home gym. In fact, I actively recommend you stay away from them entirely because you will inevitably rue the day you purchased them.
The recognition is reflected in the price because Dragon Door kettle bells are the most expensive option included in this review. They don’t look great, but the coat on all of them is in okay shape considering they were stored year-round in a garage subject to three years of humid central Texas summers.
The ROC kettle bells all have prevalent seams left over from the casting process on the handles. These seams often pinched the skin of my palms, indicating a poor finishing and grinding process.
That extra money is clearly not being invested back into quality control at Dragon Door. There’s always a chance Dragon Door has upped their game since these bells were originally made.
Without knowing exactly what your current kettle bells look/feel like, I can tell you that things such as seams could indeed have been a problem exclusive to a batch or perhaps they were kettelbells that made it past inspection.” In fact, several of the companies offer no guarantee whatsoever and will not accept a return at all unless your purchase is defective.
I’m willing to give Dragon Door the benefit of the doubt and assume their newer kettle bells have a higher quality finish than what I currently own. The best things Dragon Door ROC kettle bells offer is a 1-year satisfaction guarantee and a durable coating.
However, given the quality of the competition these factors aren’t enough to offset their substantially higher cost. Whatever it is, the coat provides just enough grip with low friction to allow for high rep work without needing chalk.
The burrs only exist on the smaller kettle bells that I don’t use as much, which might be why they haven’t been an issue for me. One minor nit to pick is with the quality of the paint job on the faces of the kettle bells.
This is a purely cosmetic issue that doesn’t take away from the usability of the kettle bells at all, but it does detract from the overall perception of quality. In case you didn’t know, prior to the pandemic pretty much every brand of kettle bells was manufactured in China.
Then coronavirus hit, people were stuck at home, and supply chains out of China were disrupted. This was the perfect storm for a massive run on fitness equipment, and several months later most companies are still having trouble keeping products in stock.
The finish on the Rogue kettle bell is slightly on the rough side, which isn’t a bad thing because it provides some texture for improved grip. The handle of the Rogue E-Coat kettle bell is probably the thickest of the test group so far, making them more suitable for people with large hands.
To be honest, I was excited to review this kettle bell since it’s the first one I’ve owned that is made in the USA. That doesn’t make it bad though, it’s still a decent option if it suits your needs.
As the name implies, USA-Iron is an entirely U.S.-based operation and is among the first few companies to manufacture their own line of kettle bells in the United States. In case you’ve been asleep for most of 2020, prepare to be rudely awakened…prior to COVID-19 most (if not all) kettle bells were manufactured in China.
Then the ‘RNA hit, people were stuck at home, and supply chains out of China were severely disrupted. This was the perfect storm for a massive run on fitness equipment, and several months later most companies are still having trouble keeping kettle bells in stock.
USA-Iron has stepped into the breach producing high quality kettle bells to make sure we can keep on swinging, and I’m very glad they did. The owner of USA-Iron reached out to me in the comments of this article and was kind enough to send me a set of 25lb and 35lb kettle bells to evaluate and review.
I was told by the company owner that the powder coat paint formulation was specifically chosen to provide some texture for improved grip, and that choice is evident during use. USA-Iron is one of the few companies I’m aware of that adds a separate wash step to the manufacturing process to clean dust off the kettle bell before the powder coat is applied.
This is an important step because the factories where kettle bells are made are dirty, dusty places. Lots of that dust settles on the surface of the bells while they sit patiently waiting for paint.
The end result is a very durable finish with a textured coating that will hold plenty of chalk if needed. I don’t knock them for this though, since the kettle bells are high quality and some people will really like the thicker handle size.
However, people with smaller hands may find the thicker handle size more difficult to hold during longer workout sessions. If that weren’t reason enough to support them, I like that the company is small and open to feedback, and the people there are very committed to producing a high quality product.
The handle dimensions are on the larger end of the spectrum, so if you have small or medium hands you may want to look at other options. The guy narrating the video, Pavel Tstatsouline, was affiliated with Dragon Door when the video was filmed so the process likely shows how Dragon Door kettle bells were made back in the day.
You can swing and snatch a kettle bell for more power, raise and rotate a lighter bell for shoulder health, and use them instead of dumbbells for a new training stimulus. It’s why over the decade, kettle bells have become increasingly popular with weekend warriors to athletes and everyone in between.
This surge in popularity means that more manufacturers produce kettle bells. The best overall kettle bell should be durable, have outstanding grip, and be built to last a lifetime.
This kettle bell tops our list because it performed exceptionally well in all of our tests. We like the bell’s powder coating, which takes chalk very well and supports grip without it.
Possibly the biggest perk is the lifetime warranty that comes along with the kettle bell. A powder-coated kettle bell that is designed for versatile workouts, has excellent grip, and comes with a lifetime warranty.
Lifters need a kettle bell that will perform well in every setting with a handle that works with and without chalk. Users that want to work out at home and need a kettle bell with a nice flat bottom finish.
The best kettle bell for home workouts needs to be constructed well, focused on performance, but most importantly, drop-resistant so it doesn’t ruin floors in the event of accidents. Kettle bells are easy to store and, as a bonus, look pretty cool.
Rogue has produced a rubber-coated kettle bell, which, if dropped, won’t damage floors as badly as cast-iron or steel might. The one downside is that these range from 25 to 70 pounds, so if you want to go lighter or heavier, you’ll need to look elsewhere.
The rubber coating means that this kettle bell is more comfortable on your skin and far more floor-friendly than steel or iron varieties. Lifters that like a rubber coat for their bell when making contact with the skin.
That means there’s no welding and, therefore, sharp and painful edges or a welders' rod, which is inserted into the bell and can vibrate, which is distracting. Beginners need a kettle bell that is basic, comfortable to use, and won’t break the bank.
Recreational lifters that want a kettle bell for swings and cleans, but also more complicated flows. They’re also compact, so easier to lug around if you like to train outdoors or want to haul them with you on a road trip.
The powder coating is smooth so you won’t get nicked or cut, the textured handle prevents slippage for high-volume workouts, and the kettle bells are baked longer for a paint job that won’t wear out. This kettle bell is comfortable and very durable, making it a great choice for frequent use and varied workouts.
Folks who want a smooth bell that won’t nick or cut them during cleans and other movements. The paint job on this kettle bell won’t wear off, and it comes with a lifetime warranty.
The best value kettle bell, we think, is one that delivers top quality for a price most can afford. And what you get is an American-made kettle bell, forged from a single piece of ductile iron, and then finished with an electrically-applied E Coat.
People will small or large hands can find a comfortable kettle bell. The grip on his bell is excellent, too, as the powder coat provides a texture that both non-chalked or chalked hands will have little issue handling.
The handle of this bell is 33 mm, so it’ll fit almost all hand sizes comfortably. Rogue’s Competition Kettle bell edges are smoothed out, achieved with a specific casting process and the materials used.
When you’re swinging or cleaning this bell for a lot of reps, you can bet you won’t cut up your skin much, if at all. A single-cast iron kettle bell that provides competition dimensions and a durable coating to ensure a long-lasting bell.
Lifters that need a kettle bell that accommodates for forearm slap during jerks and snatches. When assessing the countless kettle bells we’ve reviewed, we looked at multiple performance characteristics.
Additionally, we looked at a kettle bell ’s coating, as this, like the casting process, can be a signal for long-term durability. Accounting for factors like this helped us assess the potential life of a kettle bell, so you can be ensured your money will go the distance.
These are versatile pieces of workout equipment, so they need to perform well in multiple settings with both chalk and non-chalk users. Every handle’s coating and diameter can impact grip, so we spent extra time assessing their ability to support long-duration use.
Let’s not beat around the bush here, investing in your own home gym equipment is a pretty big deal, and you obviously want the most for your money. By taking the above two characteristics into account and comparing them with price, we tried to identify the benefits of each kettle bell for the money you’d be putting into them.
Beginners can get away with a cheaper, more basic version, while a more experienced lifter may want to invest in a nicer construction kettle bell. Or, if you engage in CrossFit or cardio workouts, then you’ll need a more comfortable bell with an outstanding grip for high-rep sets.
We take factors like construction, warranty, customer reviews, and our personal testing process all into consideration when looking at a kettle bell ’s price tag. Kettle bells are fantastic and effective training tools for a variety of reasons.
Lastly, a quality kettle bell has a flat bottom finish and is void of seams and other signs of construction imperfections. For our round-up, we assess the best brands on multiple criteria including kettle bell construction, warranty, and functionality.
We think Rogue is a quality brand and a safe fallback for anyone looking for any sort of kettle bell. The kettle bell swing can be both cardio and strength focused depending on the reps, sets, and intensities you’re choosing to use.
Whereas, if you perform heavy swings for fewer reps, then you’ll have more of strength and power focus. It’s a dynamic, ballistic form of training that gets the heart rate revved and challenges even the most impressive muscles.
They’re also simple and inexpensive, which is a huge draw for those of us developing our home gyms on a budget. It’s a cute addition to the line-up, looking something like sports equipment and something like a milk jug, but there’s no doubt it offers a versatile- if not slightly awkward- adjustable weight.
With its fillable body design, the Cross bell Kettle bell can be used without filling, or with water, sand, coins, and buckshot to take you up to 45 pounds. Users report overall satisfaction with the handling and price of this incredibly low budget adjustable kettle bell option, and of course, you are only paying for it once- with most other kettle bells, no matter how well constructed, you are forced to purchase progressively heavier weight plates when you need to advance.
It features a wide grip handle with soft-touch protection, and the body is sand filled. Empowered is a line specifically aimed at the female consumer, and it’s another budget option designed to get you going with minimal fuss.
Its shape gets unwieldy as you expand the kettle bell, and the weight expansion is really limited once you progress past a beginner level. Overall, the Empower is a winner for what it’s designed to do- give beginners, particularly women a comfortable way to break into using kettle bells.
If you’re looking for a true durable long-term buy this isn’t it, and if you need the ability to add considerably heavier weights to your regime it’s not for you. If, however, you’re looking to get into lifting kettle bells but feel intimidated by the clinical nature and styling of most of the industry, it’s a great budget set to get you going and whet your appetite.
Users- even some skilled ones- do caution that the sharp edges on this stylish block can lead to extra painful bruising. Using it on a hard floor such as concrete may lead to damage on the kettle bell as it’s not the most robust kettle bell out there, but users praise its comfortable and large handle easily used by men and women alike, and the ease of changing weights.
It’s a compact unit that’s easy to store, and only limited by the fact that you will max out the weights it can take eventually, at a relatively low 20 and 36 pounds depending on which model you own. The smallest of the bells gets fair praise from beginners as a great way to embrace the kettle bell movement without being forced to upgrade immediately as your strength gains.
Some users do report issues registering for the warranty, although no one particularly mentions needing to use it so this seems like an annoyance rather than an oversight. It’s easy to swap in plates, but some users report rattling and some ares put off by the plastic parts that it comes with.
It is slightly bulkier than non-adjustable kettle bells in its size would be, which may make it less than ideal for enclosed spaces. It’s certainly not the easiest of the adjustable kettle bells on our list, and some are slightly worried by the plastic catch at the top of the bell, but it’s a budget kettle bell about which no one has anything awful to say, and while the early shapes it creates may be less traditional as far as center of gravity goes, it’s a decent enough offering for the learner and the budget buyer.
Users do report a more cumbersome routine for plate change than many of the smaller and more limited kettle bells, however, so there is a trade-off in ease of use. Users caution that this is not an ideal purchase for a beginner, as the shape is sometimes awkward and not instinctive compared to other kettle bells, and some moves cannot as easily be performed.
Performance Fitness systems offer a kettle bell that looks more teapot than gym equipment that users either like or loathe. The loud usage sounds may well just be an annoyance, but several users actually report the unit opening and weights dislodging during use.
It’s an attractive first time buy due to an excellent price point, but you’re losing out on some functionality and safety inherent in other, equally-budget kettle bells on this list . While overall, it’s not the most terrible of kettle bells available on the market, it’s also not anything to write home about and needs to be used with care and attention if you opt for this one due to its attractive price tag.
Russian, in this case, is simply a reference to the traditional style of the kettle bell, not it’s country of origin. Whilst no user took particular offense to the method of plate changing, a little felt that it was made unnecessarily complicated compared to other stack-and-go offerings.
Some mention a slight bite to the plate edges when they make body contact, but that is a feature of most adjustable kettle bells anyway. Users compliment the CFF for a sturdy design but do note that the handle attached via screws that need to be maintained and monitored.
Shaped less like the traditional Russian kettle bell and more like the monstrosity your great-grandma used to use to flatten your pants, the Titan looks like a grueling challenge. It offers a very attractive lifetime warranty and a sturdy steel design and can be taken to almost 60 pounds with ease.
Users report a good balance and ease of storage that makes this an attractive, if slightly expensive, combination. It’s a winner for the cramped home gym environment, and users repeatedly go as far as to call it one of the best adjustable kettle bells available on the market at present, so provided you can handle it, it’s a fabulous combo and a good investment.
There’s been a revisiting of the sport in the last few years as people re-discover the advantages kettle bell training offers. It targets multiple facets of fitness training- cardio, strength, balance, endurance and agility.
A dumbbell’s center of gravity is inside your hand, making it relatively easy to manipulate. There’s a variety of swings- both single- and double-handed- presses, pulls and more you can perform with the kettle bell, all targeting different areas- some may require core engagement and stability, others power from the legs etc.
It creates a holistic approach to exercise with mass incorporation of whole-body movements often lacking in strength training. They’re incredibly simple, have no parts, and work well- but you’re limited to the one specific weight of the particular kettle bell.
Some people simply don’t get on with the adjustable form of this nifty piece of sports equipment. However, if you intend the kettle bell to take an even harder hammering than usual, the adjustable kind may not be for you at all.
Some trainers are firm advocates of instead investing in a single kettle bell weight that you will be able to make the most use of throughout the years. Remember also that no kettle bell, fixed or adjustable, is for you if you have back and shoulder problems- or at the very least you should only be training in the presence of an instructor.
Adjustable bells are also a great choice as your strength increases so you won’t have to invest in multiple tools and can still use it for different exercises. You should be able to press the bell over your head with stability and total control but still, feel some resistance otherwise the weight isn’t heavy enough.
Since you’re using dynamic motion it’s easy to shift your weight wrong and damage muscles so your spine needs to remain in neutral position as much as possible. Lean your butt back as if you are about to sit on a chair and have your arms and hands follow but keep your head up.
When you finally put the kettle bell in motion you’ll want to use your hips a lot of so make sure your clothes are flexible or baggy. You want to try not to rest between exercises too much as this keeps the intensity high and you can do the routine several times to make it harder than your conditioning goes up or simply increase the weight.
This helps avoid injury and gives you a greater likelihood of completing the entire routine since you’ll only quit if it’s too difficult right off. The reason this workout is so effective is that it’s got a bit of everything and you’ll work every muscle group for a total body burn.
Lean down and grab the bell with one hand then bend at the knee and bring it upwards with a hip thrust keeping the momentum to the body until it is at chest height in a rack position. Start by laying on the ground with the bell at rack position, extend your arm fully then bend the corresponding knee with your foot on the floor.
Sit up and place your other hand on the floor for support as you move forwards bending the other knee under you. Alternating snatches are also a great full-body workout and these work the lower back, trapezium, triceps, shoulders, calves, glutes, and hamstrings.
Sit with your legs bent and your feet flat hold the bell with both hands at hip height to one side then raise it to your chest, twist your torso from left to right with your legs bent and feet raised. Farmers would use them during festivals as a show of strength which was then used for military purposes as part of army PT.
The original Handle focused solely on raw strength and power and is part of powerlifting training. Gregory is a more fluid style and is commonly used as a training regimen with a combination of strength and endurance.
While dumbbells a be considered to be dead weight also the kettle bell has an entirely different and more user-friendly design. The center of mass for a kettle bell sits directly under the handle which makes ballistic movements much easier and extends beyond the hand.
It allows greater safety with swing moves and better grip in the wrist and arm for strength. They have a unique shape that provides an unstable distribution of weight since the mass is concentrated at the bottom which helps make the workout more effective.
They’re ideal for moves like a chest or shoulder press where you don’t need to be swinging the weight and in fact, doing so may cause injury. 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 Four testers were chosen (two females and two males), all of whom had a good amount of experience in the use of kettle bells.
We then tallied the scores from the three raters on each of the following categories: appearance, use for the swing, value, durability, and use for the snatch and clean. Thus, there are some omissions such as Dragon Door’s kettle bells, which used to be known for excellent quality (I used older ones a few years which were great).
We also omitted the cheap, no-name brand kettle bells that we had accumulated over time (and usually sat in the back corner as no one wants to use them). They have a great surface that holds chalk for competition-style usage, but the handle also provides enough grip.
The color stripe around the handle allows for quick identification of the weight. The Again Faster and Perform Better kettle bells were at the bottom of the appearance list as they look quite similar, except the rubber plate on the bottom of the Perform Better bell (these are the kettle bells Clark Kent would use ; mild-mannered but effective).
Many people just learning the kettlebelluse it primarily for a two-handed swing movement or some sort of dead lift. The Valery Federico is a competition-style kettle bell and has a handle made for one-handed movements.
The Rogue kettle bell is a bit rougher and might be easier to keep a grip on when hands get sweaty. It has a notch on the top where the forearm sits, which just calls for you to clean it when you take it out of the box.
It was created for competition-style lifts where a person is performing many cleans or snatches, and as such it excels in this category. The Perform Better and Again Faster kettle bells matte finish may feel good initially, but the smoothness can become almost sticky and lead to ripped callouses.
The Perform Better kettle bells were a bit higher priced, but there are often better deals ($89.99 + $37.14 shipping for a 24KG). The Valery Federico kettle bell ($221.00 with free shipping for a 24KG) is a high-end model and the cost reflects it.
Again, if Bruce Wayne were equipping his garage with kettle bells, cost would not be an issue. The Valery Federico kettle bell is made to be sanded and painted.
Summary : A competition style kettle bell with great looks and durability. Cons : A competition style does not allow for two handed grip; expensive.
Cons : Matte finish can be tough on grip, rubber plate on bottom can snag ground. 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.
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.
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. 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.
But for some weighted moves, especially ones that require an explosive movement, kettle bells reign supreme. You can also hold them by the handle or the bell (the round part of the weight), which allows you to get a different range of motion depending on the kettle bell exercise you're doing.
Plus, the shape of a kettle bell lets you work your muscles a little differently than a traditional dumbbell, Jessica Sims, a NASM-certified personal trainer at the Hitting Room in New York City, tells SELF. When you take a class with kettle bells, or any other new type of equipment, it's normal to feel a little lost.
Oh, and a quick lesson on the lingo: The “ball” refers to the heavy sphere at the bottom, and the handle is the part attached to it. The handle is also referred to as the “horns,” and can be gripped at the top, on the sides, or near the base where it meets the ball.
Adding a kettle bell increases the resistance your body has to work against to stand back up, challenging your muscles even more. In addition, holding the kettle bell close to your chest helps you nail proper form.
“When you pick up heavy grocery bags, you should squat down like this so you don't hurt your back.” Stand with your feet shoulder-width apart, toes turned out slightly, gripping the sides of the kettle bell handle with both hands at chest height.
Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground. “Make sure that you don’t let the kettle bells swing, keep them stable by your side like actual suitcases,” Sims says.
Push through your heels, putting most of the weight on the back foot, to return to the starting position. Adding weight to a sit-up adds an extra challenge for your core, and the press at the top works your shoulders and arms, too.
For these sit-ups, Sims says you can either keep your knees bent or put them in butterfly position, depending on what feels comfortable for your hips. Start in a sit-up position, lying on your back with your knees bent and feet on the floor.
Kettle bell swings are great for your butt, legs, and lower back, Sims says. You can probably go heavy here, but she suggests nailing the technique with a lighter kettle bell before adding too much weight.
To perform a swing with proper form, you have to “thrust your hips aggressively to get the kettle bell up, don't use your arms,” Sims explains. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with both hands.
Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs. Stand back up; use the momentum from your hips to swing the weight to chest height.
Your form here should be similar to a traditional dead lift, except your legs should be wider than shoulder-width distance and your feet should be turned out a bit. Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out.
Switching to one-handed swings isolates one side at a time, which makes it harder and helps improve stability. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand.
Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand.
Bend your knees slightly, then hinge forward at the hips to thread the kettle bell between your legs. Bring your now-empty hand to meet the weight at the top of the movement (so you don't slam it into your chest).
Grasp a kettle bell in each hand, palms facing out, arms bent so the weights are resting at each shoulder. Bend your knees just a few inches, and as you stand back up, press the weights straight up overhead.
Keeping your elbows close to your ears, lower the kettle bell behind your head to neck level. The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight.
Lift the ball to eye level and slowly circle it around your head to the left. Hold the kettle bell handle in your right hand with your arm hanging straight at your side.
Make sure to keep your core super tight and lower back flat on the ground. If your back comes off the ground, or you feel any strain, bring your legs up a couple more inches.
Stand in front of a box or step, holding a kettle bell by the handle with both hands at your chest. Crew Performance Zip-Front Sports Bra (jcrew.com, $45), Cotton On Body Pocket Crop Tight (, $35), and Puma Fierce Evoking Women's Training Shoes (, $120).