What is the best Kettle bell size for building muscle, gaining strength, burning fat? It's all organized by sections, so if you want to scroll down to your specific question, it will be easy to find.
History of the Kettlebell is the English word for Russian girl — an 18th-century cannonball-like metal (made of cast iron or steel) used to weigh crops, with a Russian unit of measurement called “Good”. 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 toucan learn proper mechanics. Your age, fitness, and experience determine the type of Kettle bell training toucan take-on.
Kettlebell grinds are not only the best for beginners, but they are also very great for experts as its technique is perfect for building muscle and strength. The obtuse shape of the Handle also helps in ensuring a perfect grip and some products now come with a chip-resistant coating that enhances grip and lets users see the weight written on the Kettle bell through contrast.
You should ascertain the existence of a guarantee for the product — to ensure your kettle bells do not rust. 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 toucan 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. With these three sizes of weights, it will be perfectly adequate for you to do most types of Kettle bell exercises effectively — ballistics, grinds/traditional movements, and flows/complexes.
When you aim to do a lot of ballistic workouts with the kettle bell and you have never done any of such activities before, starting with 18LB is good for women while 26LBS will be alright for men. If you had done some moderate ballistic workouts before, 35LBS is a good start for men and 26LBS is okay for women.
When you aim to do lots of slow lifts with the kettle bell and you have never done anything like that before, starting with 22LBS is good for you as a woman while 30LBS for you as a man. Some people start doing kettle bell workouts because they want to build their size and strength.
To build your size and strength using kettle bells, you need to focus on exercises that can give you the most beneficial results. Additionally, toucan include another free-weight equipment in your Kettle bell exercise to get the most out of your workout.
Excellent free-weight equipment toucan combine with Kettle bells for incredible muscle build-up is the Steel Mace. Toucan 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 toucan used to train your posterior chain muscles and it’s most useful in building your hip power and speed. To perform the kettle bell swing, you need to move the bell in a pendulum motion from between the knees to anywhere at your eye-level or above it.
It isn't as simple as it sounds because improper kettle bell swings just worsen your postural imbalance and cause more damage than good. However, another thing that can cause more damage than good is using the wrong kettle bell size for your swings?
For average active men doing Basic Goblet Squats, the best Kettle bell size is 40LBS. The Goblet Squat is a typical beginner’s exercise to help new Kettle bell lifters get positional awareness, accumulate basic squat strength and technique, and get a better balance.
Toucan 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.
For instance, in Gregory Sport competition events, they use progressive lifts like: 18LBS (8 kg) — Pink color26lbs (12 kg) — Blue color35lbs (16 kg) — Yellow color44lbs (20 kg) — Purple color53lbs (24 kg) — Green color62LBS (28 kg) — Orange color71lbs (32 kg) — Red color
Some Gregory Sports competitions start male competitors with 26LBS, up to 88LBS; and females from 18LBS, up to 53LBS to a varying number of repetitions in lifts such as Snatch, Jerk, and Long Cycle. What size Kettle bell should I use to tone-up, burn fat, and keep fit?
A kettle bell workout is a great way to tone your body, burn fat, earn some killer abs and keep fit. For average active women, the best Kettle bell sizes for tone-up, burning fat and keeping fit is 18LBS for beginners, with a gradual build-up to 26LBS as you get used to the bells.
For average active men, the best Kettle bell sizes for tone-up, burning fat and keeping fit is 26LBS for beginners, with a gradual build-up to 44LBS. If your goal is to burn fat, you want a weight that toucan use with little rest and for HIIT workouts.
This means you should go lighter than what you would use for traditional sets and reps workouts with longer rest. If we had to choose the three overall best Kettle bell sizes, we'd go 26, 35, and 44LBS or 20, 30, and 40lbs, depending on the supplier you buy from.
It enhances core strength and stability through its multi planar and unilateral movements. It’s the most convenient way to reduce body weight, burning up to 400 calories in 20 minutes.
Embedded in this ancient weight-measuring tool is everything you need for your total body-conditioning goals and toucan 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
Let’s talk about the best kettle bells — the versatile hand held weight that resembles a cannonball with a handle. Check back here — we’ll have all the details as soon as we know what gym equipment deals will be offered.
Sign up for our email newsletter, and we’ll let you know. To understand what makes the best kettle bell, let’s recap how they are typically used.
And no matter which brand you decide to go with, you ’ll understand why it stands out. First, how is a kettle bell different from a dumbbell, a fitness implement that nearly every gym has?
The difference with the kettle bell : the handle and offset mass means it’s great for ballistic movements such as swings, cleans, and snatches. That offset mass means kettle bells can provide a great grip, wrist, and arm workout as well.
Depending on the move, your upper and lower back, and legs all get a workout as well. This trainee exhibits impeccable form. The shape and handle also let you use them creatively for pure strength building.
That unique handle and shape ensures toucan comfortably and safely keep the bell in place, in what is known as the rack position. We’re an affiliate of Kettle bell Kings, Rogue Fitness, and Fringe Sport.
Affiliate sales help us to bring great information about health and fitness to you. We’ve reviewed all the attributes of quality kettle bells, performed field testing, and have produced these recommendations for you.
Before we dive into the features, let’s take a brief moment to consider the parts of a kettle bell. Kettle bell anatomy includes the handle, corner, horn, base, bell, and window.
Have all the same parts as a regular kettle bell — but all the different weights are the same size and shape. They are also the same general dimensions — to ensure toucan use consistent technique for different weights. Why?
With competition kettle bells you don’t have to change your technique as you lift heavier weights. The consistency in shape and size ensures toucan handle bigger kettle bells in the same way as smaller ones.
Competition kettle bells are also manufactured with attention to accuracy — they are typically within +/- 1% of the advertised weight. The Rogue Fitness competition kettle bells have specially contoured flats for extra comfort — that’s a nice feature not seen in competitor’s bells.
Kettle bell Kings offers two different diameters of handle for their competition line — the standard 35 mm and 33 mm. That will be easier to grip for high repetition kettle bell workouts.
Therefore, we’ll focus on regular kettle bells for the remainder of this article. It’s also nice if this heavy weight isn’t wobbling around every time you pick it up or set it down.
Alternate lifting one bell at a time. The best kettle bell will have a base that is machined to be perfectly flat. Cheap kettle bells (from the big box stores) are usually almost flat, but not quite.
That extra machining step makes sure they are perfectly flat. Kettle bells are cast in a mold, but the quality of material used can make a big difference — especially over the long term.
Additionally, you want a one piece casting — you do not want a model that has the handles welded on — those are prone to breakage. Goods and Kilograms to Pounds Here’s some popular kettle bell sizes.
A very typical kettle bell weight is 53 lbs (24 kg or 1.5 goods). A good kettle bell is clearly marked with its weight — ideally in both pounds and kilograms.
This helps to ensure you don’t grab the wrong bell. Ideally the weight is embossed or engraved — not painted on — so it will never wear off.
An embossed marking can also be more comfortable — no ridges to irritate the skin after repeated contact (Kettle bells can be used for high rep lifting.) With the dark finish on most kettle bells, it’s not always easy to read the weight in low-light.
Here we see a Rogue kettle bell with green color code — 53 lbs (24 kg). The handle should be a comfortable size — not too thick, and wide enough to allow for a one-hand or two-hand grip (especially on the big kettle bells).
The Rogue Fitness kettle bells have a matte black powder coat finish that is durable and grip friendly. It works well with chalk, or without. The finish on the kettle bell should be durable, but perhaps more importantly it’s got to be grip-friendly.
You do not want to lose your grip on anything you swing with force, or hold over your head. Remember — this thing is basically a cannonball with a handle.
Painted and epoxy finishes are also popular, but powder coat is preferred in most cases. The best kettle bells have a textured finish that works great with chalk.
Buying used kettle bells off Craigslist or Facebook marketplace is a great way to save a lot of money. Let’s face it — big cast iron kettle bells are tough, and if toucan find used ones locally you will save money on shipping.
Just be ready to act fast — used kettle bells are hard to find and don’t last long in the classified ads — especially if they are from a high quality brand name. Each manufacturer treats the color codes slightly differently.
And further, some the color code for pounds and kilograms are similar, but different. Now that we know what a good kettle bell looks like, and how to identify weight, let’s talk about what you need to get started.
Best kettle bell weight for a man with no strength training experience: 16 kg / 35 lbs Best kettle bell weight for a man with strength training experience: 20 kg / 44 lbs Best kettle bell weight for a woman with no strength training experience: 8 kg / 18 lbs Best kettle bell weight for a woman with strength training experience: 12 kg / 26 lbs But, having two equally sized kettle bells will let you load up more weight on squats or do two handed cleans or snatches.
What About Shipping? You might be wondering — isn’t it expensive to order kettle bells online? So, do some comparison shopping, or look for a limited time “free shipping” deal.
Also be on the lookout for Black Friday deals like those from Rogue Fitness. They have the highest quality and the most complete range of options in kettle bells.
For illustrative purposes here we are going to highlight their kilogram line of products with the black powder coat finish we prefer. They cover all the basic features — flat base, powder coat finish, one piece casting, color coding, etc.
Save some serious money, and in all likelihood your training will go better with a few different sizes. If you are slightly more advanced, you may want the Archdukes Set — one 16 kg / 35lbs, one 24 kg / 53lbs, and one 32 kg / 70lbs kettle bell.
The kettle bell is going to be your choice for dynamic movements — the fact that toucan grasp it with 2 hands is a big factor. The offset mass makes some unique moves possible that can ’t be done with a dumbbell.
They are also easier to keep in the “rack” position (because of their round shape) if you are using them for additional resistance on squats. You ’re going to see a lot of other adjustable kettle bell options that max out at a measly 40 lbs.
For an advanced trainee, who needs major weight increments, you ’ll have to buy multiple fixed kettle bells. Create is a thin-film ceramic coating that offers amazing durability, protection, and a choice of colors and patterns.
Create is resistant to wear, abrasion, corrosion, and chemicals. And not only is it a highly protective, functional coating — it can be applied in a variety of colors, patterns, and designs.
Toucan grab cheap kettle bells from your local Walmart — with no shipping (although you will pay sales tax.) The cheap kettle bell isn’t machined flat — it wobbles.
I don’t want any slick coatings on a 30 lb cannonball that I’m going to hold over my head — in a fatigued state. The weight is embossed on the bell, at least, but it’s very hard to see in my dungeon-like garage gym.
On the Kettle bell Kings — I can see the color coding, and it’s conveniently marked with kg and lbs. On the upside — I was able to pick it up locally — and it gave me a better appreciation for just how well-thought-out the Kettle bell kings products are.
One piece cast iron, chalk-friendly, black powder coat finish, machined flat base, easy to see color coding, and more. There’s no comparison to the cheap kettle bells in the big box stores.
The Rogue Fitness kettle bell line is only available in pound increments. These start at 97 lbs, and go up to a true monster sized 203 lb kettle bell.
Rogue Fitness carries their competition kettle bell line in kilograms. But, you ’ll be paying that premium for very accurate, precision manufactured kettle bells.
The E-coat finish is applied in a thin durable layer that allows the texture of the casting to be felt while still being easy to clean. Kettle bells can be used to train strength, power, and metabolic conditioning (as we call cardio now-a-days.)
Here’s a challenge with kettle bells (and dumbbells) — it’s hard to make small jumps in weight. The innovative design on these change plates lets you use them with kettle bells or dumbbells.
They are made with a dense inner slug of steel and a tough (but flexible) outer coating of TPE plastic. Flat base, matte black, powder coat finish for excellent grip, color coded, etc.
The difference in grip and texture is not worth the savings, in our opinion. At first glance a kettle bell might seem to be similar to a dumbbell — after all, both are hand held weights that you use for fitness training.
But the kettle bell has some unique traits that make it an interesting and versatile training tool. They might look like heavy teapots without a spout but kettle bells are, in fact, a very powerful tool in the fight against flab.
These broad-handled little bundles of fun offer solid muscle building resistance with the added delight of an intense cardio workout, and if used correctly, can condense a lengthy gym routine into one short, sweaty swinging mesh — try this kettle bell full body workout if you don't believe us. 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 toucan '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 toucan, head to a gym or local fitness store and try out a few weights until one feels right.
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.
A solid cast iron kettle bell — or, even better, those with smooth steel handles — tend to be the most comfortable and are also sturdy enough to survive a nuclear attack. Finally, it's also worth noting the handle clearance from the bell (or 'window', to give it the correct title) and its diameter.
Larger hands could find certain 'bells difficult to grip and comfortably on the forearm, which is required in burly overhead press exercises. Its products are reasonably priced — definitely on the cheap side — but represent a good quality and are highly functional.
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.
Some might feel a bit less inclined to use the Bow flex Selected 840 Kettle bell for overhead exercises due to the bottom of the being open — exposing the weight plates inside — toucan doctor this by holding the handle firmly and pointing it away from you as you move the kettle bell. Reasons to avoid You may have noticed that a number of dumbbell manufacturers have started offering selectable systems that negate the need to fill your house with a spread of weights.
Well, Växjö has taken this idea one step further with its electronically-adjustable kettle bell system, which offers a spread of 5 kg-19kg in a singly, albeit slightly bulky, unit. It sits on a neat base — that is either plugged into a wall or charged up for workouts on the fly — and users simply toggle a button to quickly swap between the required weights.
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.
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 toucan 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.
However, there are a variety of places toucan turn to pick up some great heavy kettle bells. Photo credit: Victor on Flickr / CC BY For the purposes of this conversation, we’re going to consider any kettle bell that weighs more than 50 lbs.
Here are our favorite heavy kettle bell brands, the reasons why, and where toucan pick up any of these for your workouts. Their kettle bells are single piece, gravity cast to eliminate any weak spots or welding.
They have an extra wide handle for easy gripping and have a natural finish so you don’t have to worry about wearing some weight lifting gloves since it won’t be too rough on your hands. We love Titan’s adjustable kettle bells and rate them really high compared to other brands.
Dragon Door produces a kettle bell called The Beast, and it is designed for the most brutal of training sessions. Unfortunately, The Beast sells out frequently on the Dragon Door website so you might find it getting back ordered.
Rogue Fitness is another household name that makes kettle bells for the intense athlete. They pride themselves on their use of premium materials and void free surfaces for high durability in their kettle bells.
All their heaviest kettle bells come in a matte black powder coat finish. This is one of the things we love about this brand, and we have a review on their top end adjustable kettle bell.
All primal kettle bells are made of chip resistant iron and enlarged handles for perfect grip. Today they are used by every day kettle bell users who want to test their whole body strength.
These monstrous kettle bells will push you to the limit and help you gain muscle mass. For example, once you feel you have mastered the farmers carry, maybe work your way up to the goblet squat, and then the swing, and then a clean.
If you can work up to doing a set of 20 swings or 10 snatches easily then you ’re probably ready to move up a few pounds in weight. When you are using kettle bells that weigh over 100lbs, you ’re focusing on doing low numbers of repetitions to gain strength.
If you ’re looking for the ultimate way to gain strength, using heavy kettle bells is the training method for you.