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.
Watch this video on the best starting weight for kettle bell training All kettle bell exercises are based on full body movements so unlike dumbbell training there are no isolation based exercises like bicep curls or tricep extensions.
Kettle bell exercises use 100’s of muscles at a time meaning you are able to lift more weight but also condition the body quicker. The Kettle bell Swing is based on our strongest movement pattern: the Dead lift (see image below).
Whenever you pick something up from the floor you are using the dead lift movement pattern. Well, if you startkettlebell training by mastering the strongest movement pattern, the dead lift, then it makes no sense to start with a light kettle bell.
Remember you should start with those big strong exercises using the dead lift movement patterns for the best results. Trust me, I’ve never trained a lady who has started on anything lower than a 8 kg (15lbs) kettle bell.
Women will drag suitcases, carry shopping bags or hold children under one arm, you are stronger than you think, so start with at least a 8 kg (15lbs). I have trained men using kettle bells above 24 kg (53lbs) but for the majority of your basics this is as heavy as you will need to go.
Most women will start their kettle bell journey with a 8 kg (17lbs) and progress to a 12 kg (25lbs) relatively quickly. Most male beginners will start with either a 12 kg (25lbs) or a 16 kg (35lbs) depending on their weight training background.
This is a valid question which I also asked myself when starting out in the gym again in my late twenties after doing nothing for eight years and getting a belly. For women, the starting weights range from 8 kg to 16 kg depending on several factors which will be discussed in this article.
Kettle bell training is fun, makes you strong and rounds your butt. If you follow my blog on a regular basis you will see that I often open up with this paragraph.
Age Weight Fitness level Goal set for training As this is an Article focusing on women you will be walked through the details of these questions in regard to female requirements for the kettle bell.
Up until 30, recovery times are relatively quick when it comes to injuries and exercise. This slows for most people in their thirties to then significantly drop after forty.
Regular workouts can help to counteract this trend, but not stop it. The longer you have lived an unhealthy lifestyle with bad habits like smoking, unbalanced diet and no exercising and the older you are the more likely it becomes that you should opt for lighter kettle bells to start with.
The younger and more well-fed and active you are the more likely it becomes that you will start with a heavier weight. In this look into more moderate ways of exercising to get started and work on your diet.
Once you have formed new habits of regular exercising and better food choices enter into a mode of learning basic movement patterns like the air squat, push-ups on your knees, knee ups and other exercises. Bikinibodymommy should work, just take it slow as you might get knee problems if you start too fast much as the emphasis is on speed.
Weight and age play into your fitness level, however, if you have been active all your life and an athlete in your teenage years you have an advantage. Be aware that especially with years of strength training you might overestimate what you can move on the kettle bell swing.
Generally, though, women underestimate their strength and can go one kettle bell up from what they can handle. The swing is complex enough to teach with just one kettle bell, never mind the fancy-schmancy stuff I see in some beginner workouts.
With ten bucks extra get yourself “Simple and Sinister” which helps you to understand the movements better. Getting some instructions with a certified ROC or Strong first coach come highly recommended laying the right foundation.
I am a fitness enthusiast, so I am biased as I get easily excited about anything around gym gear. Sets have the advantage to be the best value for money as most vendors waive the shipment cost of them and price per kettle bell goes down.
Seeing all the kettle bells of the set in front of you is also a good motivator to make you progress faster. As a woman maybe even look for a female one as this might be easier to help you with any reservations around strength training you generally (hint they are all unfounded, except the fact that women are usually of smaller built and produce less testosterone which puts them generally at a slight disadvantage for all sports in absolute output).
As you now have the context to make your decision the usual recommendation is to start with 8 kg, 12 kg or 16 kg based on the factors discussed in this article. The more the scale tips towards young, strong and proficient in strength training the more it tilts towards a heavier starting weight, the smaller, older and unfit you are the more moderate the first choice becomes.
Kettle bell Kings are slightly less expensive and have the advantage for women that you can buy them in smaller weight increments. Stay away from this cheap kettle junk and opt for Rogue if you do not need highest end and also want to shop for some apparel and accessories in the same go.
My goals were to be more generally healthy as a heavy lifter as I struggled with lower back pain and being sluggish. The simple and sinister program was the solution for this which I started with a 24 kg kettle bell.
Remember, I was the best bench presser in a rugby gym at this time, so I would have ticked the high end on the fitness scale for strength related exercises (do not get me started on sprints though... atrocious). Kettle bell training is a great workout choice for people of all ages and fitness levels.
However, the amount of weight you should use is highly variable depending on a myriad of factors. Because women have less muscle mass than men, they have different requirements for their kettle bell weight range.
That doesn’t mean that kettle bell training isn’t just as effective for women as it is for men. The kettle bell weight should a woman use depends on the type of training and the fitness level of the individual.
Kettle bells are highly effective weights that can fit into almost any workout routine. They can be used for strength training, cardio, and flexibility all with just one compact piece of equipment.
Additionally, they are highly accessible to people of all ages and ability levels. Whether you’re just starting or you’re looking to amp up your current workouts, kettle bells can work for you.
They are extremely popular because the high intensity workouts give you a lot of exertion in a short amount of time. Once you learn the proper way to use a kettle bell, you can start working every muscle with just one compact device.
If you try to start with a weight that is too light, you can accidentally isolate your muscles and throw off your entire form. While 18 lbs might be too challenging for a beginner in other forms of lifting, with kettle bells you will be learning to use both your upper and lower body at the same time.
If you start with a weight that is too light you will find it harder to progress in your training since you aren’t learning proper form. With that said, starting too heavy can also be damaging to your form and increase the risk of injury.
However, once you have learned to handle a kettle bell correctly, you will find yourself moving up quickly. Conversely, a woman who has a strong background in other types of weight training could try starting as high as 25 lbs.
The other type is grinds, which tend to isolate certain muscle groups and are done slower to create more tension. The rule of thumb is to pick heavier weights for ballistics, since they are using a larger number of muscles.
Women who are beginning weight training may have different goals than men. A good guideline for when you know you’re ready to move up is when a set of 20 kettle bell swings has become easy and you feel completely confident.
ULTIMATE WEIGHTLIFTING TOOL: Use kettle bells for squats, throws, cleans, jerks, snatches and... Also, make sure you include the right amount of reps for each workout and have a proper diet plan.
Because form is so important in kettle bell training, make sure you are careful not to pick weights that are too light or too heavy. However, this can adjust depending on your age, fitness level, and type of workout.