I need you to throw away your current perception of weight training, and look at the kettle bell as something new and different. You must do what every trainer in the world hopes you will do: be open, listen, and learn.
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.
Kettle bell training is not only effective, but it is fun and can help you achieve many fitness related goals. In fact some of the best kettle bells cost less than $50 which if you compare that to a gym membership, you can see how cost-effective this type of training is.
For those of you that are new to weight training altogether, you are best off starting with a kettle bell from the lighter end of the spectrum. Learning the techniques for some of the more complicated kettle bell exercises, like the swing or Turkish setups can be quite tricky.
With that in mind I would recommend a 10 to 20 pound kettle bell for someone who is completely new to resistance or weight training. This is a bargain and great way to ensure you get started with this type of training without spending too much cash.
This set comes with an exercise wall chart of easy reference and an instructional DVD to help get you started. If you’ve been going to the gym for a while or working out at home and would like to add kettle bell training to your routine, then you could start with a heavier weight than those mentioned above.
Jay loves blogging about fitness, especially the best ways to get in an effective workout at home. As part of my FAQ section, I want to help you choose the best weight to start your Kettle bell Training with.
Depending on the source you go, to there will be differing opinions on this, so I am recommending these weights based on how I see many beginners cope and with consideration to the type of training I do here. This is the most vulnerable group, as these individuals need as much focus to be on good form for the exercise, rather than being distracted by the struggle to hold a heavy weight too.
I think some beginners put a lot of stress on themselves to be great, especially those who already train. Strength with Kettle bells takes time to build, and this cannot happen without first understanding what the heck you are doing.
Making sure you can perform the exercise effectively before increasing the weight is SO important, which is why I am playing it safe with my recommendations. The one main lesson I have learned with KB training is you must leave your pride at the door!!
When I trained with Steve Cotter in Dublin, he told ME to use a 8 kg for the 1 handed swing! I chuckled to myself “pah, doesn’t he know that I can lift, like, 20 kg already” … After 30 seconds swinging that 8 kg, I was wishing for a 6 kg!!
When we become arrogant and proud is when we stand to get hurt the most (which doesn’t just apply to Kettle bells). Once you get the hang of the exercises, your confidence will improve and you will feel happier about using that heavy KB.
So there is no reason to be afraid of weight progression, provided your form is good. Many women often struggle with strength, stability, power and confidence, so these things will be overcome quickly with KB training, provided the correct progressions are made.
One thing I have noticed with women beginners is that they get comfortable with a weight and tend to stick with it long term! You all know what I mean by “easy” — when you know deep inside, you have more to give, but you choose to coast through instead because you have had a shitty day or you want to live in a bubble where that is enough etc etc etc.
I can attest to that personally because I have trained with KB's, in this fashion, for over 2 years now and the only part of me that has become “bigger” is my booty! The high intensity and explosive nature of KB training make it very difficult for you to gain much muscle; instead will get a lot stronger and very well conditioned.
Which translates as “tighter” and “leaner” (provided your diet supports your training goals). This may seem “too safe”, but I have seen many men struggle to complete my workouts with weights they normally find easy.
Also bear in mind that KB training is unlike any other, as it requires strength, power, mobility, stability, cardiovascular fitness and good endurance. Many men lack mobility, flexibility and endurance — so a lighter weight will allow them to focus on these things which are vital to KB exercises.
Men tend to try and progress the weight too rapidly, and they end up not mastering good technique. Many people assume that because they can lift Kg with a Barbell or Dumbbell, that they can go right to the equivalent with a KB.
I’d recommend testing your SKILL (not your strength) by choosing one of the lower weights first. However, women should realistically be using 16 kg regularly as an intermediate and moving on to 20 kg and 24 kg as they advance (depending on the exercise).
The advantage of these is that the Bell is fairly compact and can be easily racked by smaller individuals and will not be as likely to get in the way of females’ breasts. The Competition/Pro Grade Kettle bell (usually more expensive): Made of Hollow Steel, they are all the same size no matter the weight.
The advantage of this is that your technique never alters to accommodate a different weight through progression. Personally I love my Pro-Grades, as they have a very stable base for doing push-ups, renegade rows etc, plus the handles are thinner and smoother than most Standard KB, making grip less of an issue.
I recommend sourcing good quality Kettle bells with smooth (single cast are best), rounded handles. Always try before you buy or at least be sure of the dimensions, so when you rack the KB, for example, it doesn’t rest on your wrist!
Good quality paint that won’t easily chip, crack or rust — check for reviews from other buyers. I have bought Kb's from Rogue in the past, but I am not a fan of the handles as they are very thick and rough.
In this article, which was wonderfully written by one of our Dark Iron Fitness writers Tina NGA, we explain everything a beginner should know and might have questions about when it comes to using kettle bells. By the end of this article you’ll be walking away with the knowledge of a fully certified kettle bell swinger ready to swing away ;)
Joining The Dark Iron Fitness VIP List Here for Free Once you join you can get 10% off our genuine leather wrist wrap guards for kettle bell workouts.
Aside from that, I hope you enjoy this introduction beginners guide to kettle bells These sections are best read in order but feel free to jump around to the information you’re specifically looking for Enjoy ;)
A kettle bell is a cast iron weight shaped like a bowling ball with a thick suitcase-style handle. Kettle bells first appeared in Russia over 100 years ago., and were used in fairs and markets to balance scales when weighing heavy objects.
The Russian military began using them within their training regime because they work the bodies’ energy systems simultaneously. In terms of weight lifting equipment kettle bells gained popularity in the east while dumbbells went to the west!
They actually have pretty decent article on the benefits of kettle bells that can get you some extra additional information. Legs: Lunges and squats are some of the most popular moves in a kettle bell workout.
Glutes : Tighten and tone by using the kettle bell for added weight during lunges and squats. Weight-bearing exercises increase bone density and make the muscles in the body stronger.
With older athletes, or people who are just starting a workout program, focusing on proper form and choosing an appropriate weight for your fitness level is crucial. So rather than moving to a heavier kettle bell you can complete more reps or change the exercise to a more difficult one.
You can get a great strength and endurance workout without necessarily having to use the heaviest weight you can find. You’ll work up a sweat doing a series of fast-paced cardio and strength-training moves like kettle bell swings, lunges, shoulder presses, and push-ups.
It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are dedicated fans of kettle bell workouts. Kettle bell training is also an excellent complement to heavy barbell work.
Whether your main focus is strength or endurance, the kettle bell will fit the bill. You’re super tight when you lift a heavy weight, but loose when you do conditioning.
The kettle bell alternates periods of intense contraction and controlled relaxation to give you a superior workout that combines both strength and endurance training. It's round shape lends itself to unique exercises and its odd center of gravity forces you to stabilize your muscles to create explosive movements with the bell.
It’s also a good tool for helping teach Olympic lifts safely with a small learning curve. It’s much easier on the wrists and shoulders to rack kettle bell cleans and to hold for front squats than it is to use a barbell.
The main muscle groups that are involved and strengthened the most with the basic kettle bell swing motion are the hamstrings, glutes, quads and abs. When learning how to “clean” the kettle bell, people often experience some banging of the bell on the backside of the wrist.
If you are new to strength training or have small hands, check to see if the kettle bells you are comparing have different handle sizes for different weights and buy accordingly. Wrap one hand around the handle to make sure the tips of your fingers are only a couple of inches from your palm.
Your kettle bell shouldn’t be too heavy or too light; you should be able to press it over your head with control and stability, but with some resistance. The 4 kg may not be heavy enough to provide a solid weight lifting effect for most women.
Most men will eventually progress to a 53-pounder, the standard issue size in the Russian military. If you have the budget to invest in several at a time then this is what is often recommended for the average male and female: Women — 8 kg, 12 kg, 16 kg Men — 16 kg, 20 kg, 24 kg
Ideally your kettle bell is made from one piece, rather than having the handle attached separately. When it comes to kettle bells proper breathing is so important and often overlooked in most exercise studios.
Focus on quickly squeezing your glutes and thrusting your hips forward to create momentum that will launch the bell into the air. Working out with a kettle bell gives you what fitness pros call a “functional” workout.
That means it works your muscles in the same way as when you do everyday activities: such as picking up a toddler, carrying your briefcase, or hoisting a gallon of milk. So, in addition to the more obvious benefits you would gain from developing muscles and strength using kettle bells can also result in making life a bit easier in other, unexpected ways!
And for those of you out there who are truly invested in your kettle bell workouts — check out the comprehensive content from our friends over at Caveman training. The kettle bell swing is a powerful movement with amazing health benefits that can increase strength and flexibility.
However, when performed incorrectly it is also a movement that can create back, hip, or knee injuries. ALWAYS be aware of your form and periodically have a certified trainer evaluate your swing.
Be sure to squeeze the glutes and quads every time you swing and tighten the abdominal muscles as if you are bracing hard for a punch. Swinging correctly will make you stronger and more flexible than ever before, however incorrectly performing the movement can create or increase back strain or pain.
Swings, high pulls, and lifts such as snatches and cleans, originate out of a squat position, and keeping good form is essential to avoiding injury. Make sure the area immediately surrounding you is clear and you have room to swing and move freely.
Don’t wear running shoes with a high, cushioned platform; you could roll your ankle. Ultimately learning in person is the best scenario, but a quality DVD is definitely sufficient if that is your only option.