As you can see from the competition kettle bell image above the handle is much smaller and is squarer in design. The advantage of these types of kettle bells is that your hand doesn’t slide around due to the limited space plus you can get used to the size even when the weight changes.
If you choose to go for the cast iron kettle bells then there is still a few more things that you need to know before you buy. A kettle bell with a handle that is too thick is going to quickly tire out your forearms and finishing repetitions of an exercise can be very tough.
The bottom of the kettlebellshould have a natural flat but it shouldn’t have an attached rubber or plastic base. Bases can be good for preventing marks on your floor but unfortunately they’re going to really dig into arm and into your body when you’re using the kettle bell.
The fourth thing is to make sure that there are no sharp edges on the kettle bell handle. Look out for kettle bells that have sharp bits of paint and also check where the handle meets the body that there are no small nicks that can cut into your hands.
Avoid a kettle bell that’s a round ball with a big, sharp handle stuck on the top There should be a nice smooth bit of continuity with the kettle bell from the body into the handle.
If the handle spacing is too small you’re going to find it really digs into your wrists when in the racked position or overhead. It seems to be trendy to coat kettle bells in vinyl or plastic to avoid marking floor etc.
However, due to the huge rise in popularity there are now many weight sizes in-between the ones listed above. The great news is that if you make the right purchase you will only need to buy a few of the best kettlebells, and they will last you for a lifetime.
At a later date more experienced kettle bell practitioners may work on overhead presses with the 32 kg plus may need to bridge the gap between the 16 kg and 24 kg with a 20 kg for single-handed exercises. I have to say that I’ve learned the hard way and bought lots of kettle bells that turned out to be completely useless.
Here are one brand that I have consistently used over the past few years without any problems, they are very reasonably priced and available on Amazon.com in the USA: For those based in the UK, head on over to Wilkerson Fitness and check out their black series of kettle bells.
Cast Iron kettle bells are the most diverse and excellent for beginners and almost anyone not interested in going in to competition. If you are more advanced and want to focus on purely single-handed exercises than the competition kettle bell may be for you.
I’ve also outlined above what size kettle bell women should use and also the recommend starting weights for men too. 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.
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. 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. 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.
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. 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.
The Best Full Body Kettle bell Workout for Beginners December 03, 2020 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. The Matrix Elite looks the same at first glance, but it features a slightly wider handle that won’t pinch your pinkies in two-handed positions.
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.
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. Cast-iron bells are more comfortable for two-handed grip positions, which beginners should master before moving onto the more challenging one-handed exercises.
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. Vinyl-covered bells were created to protect floor spaces in commercial gyms and homes, but more often, the vinyl is there to smooth over the defects of a cheaply cast bell, and they often get criticized for very uneven handles that cause hand pain and tearing.
A poorly produced handle can rip callouses off the hands during snatching, and this test is where the bells differentiated themselves. 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.
Like the Dragon Door and Matrix Elite, the First Place has a smooth, seamless handle, few surface defects, and a high-quality finish. 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. Interestingly, the Rogue bell has a 4.9-star rating on its website, with more than 100 reviews at the time of this guide's publication.
Chad Settler, John Forward, Carl Foster, and Mark Andes, Kettle bells: Twice the Results in Half the Time?, ACE Fitness Matters Kettle bells have become a popular fitness tool over the last decade, and for good reason.
I’ve learned through trial and error that kettle bells are not all created equally. It’s important to consider several factors when choosing a kettle bell, which is why I put together this guide to answer common questions.
Competition kettle bells are typically differentiated by color coding. Both types of kettle bells will work for general home fitness purposes.
The main advantage of competition steel kettle bells is the consistent size. These kettle bells aren’t designed to be used in competitions, so they don’t have to meet stringent weight tolerance requirements.
They can therefore be offered at a lower cost than true competition kettle bells while retaining the benefit of consistent sizing. They tend to be cheap and well reviewed on sites like Amazon, but don’t be led astray.
There are a few companies making kettle bells with faces on them, like monkeys, zombies, skulls, etc. A cast-iron kettle bell is the most cost-effective option for most people intending to work out at home.
However, competition steel kettle bells shouldn’t be ruled out altogether. Rapid progress can be made with competition kettle bells, which may justify the higher cost.
Kettle bells generally range in weight from 8 kg (18 lb) to 48 kg (106 lb). It’s important to choose the right weight to start with in order to learn proper technique. However, such broad advice isn’t helpful without a baseline description of what ‘average’ is.
If you’re a healthy and active person under 40 years of age with no history of injuries or back pain, the standard advice will probably apply. If you spend a lot of time sitting, are above 40, or have a history of injuries or back pain you may benefit from starting with a lower weight.
As you advance in your training there will always be more challenging ways to use your first kettle bell. The kettle bell surface and handle should be smooth and free of artifacts left over from the casting process.
Imperfections on the handle can pinch or cut skin during movements, and a wobbly bottom hinders the kettle bell from providing a stable base for exercises that require the bell to act as a platform. For cast-iron kettle bells, the coating on the handle must provide enough traction to keep hold of with minimal need for chalk while still allowing the handle to rotate smoothly in the palm with minimal friction.
Handle diameters for competition steel kettle bells will be a uniform size regardless of manufacturer, which is good and bad. In that review, I make a point of discussing handle dimensions for each brand.
You can always reconsider a quality adjustable kettle bell later if you decide it will help you achieve your ongoing fitness goals. I’ve had the opportunity to work extensively with kettle bells from many major manufacturers.
For simplicity’s sake I’m going to focus on a handful of companies making some of the best kettle bells available. These recommendations come from my personal experience in seeking the best kettle bells for home use.
Third, and most importantly, the Matrix Elite Precision line is designed to rest on the same place on your forearm regardless of size. Kettle bells USA also makes a Classic E-coat that is similar in style and coating to Dragon Door kettle bells, but with a higher quality finish and much lower price.
The main benefit of a powder coat over an e-coat is a reduced need for chalk. I train with kettle bells primarily at work and at home, and I can’t use heavy chalk at either location.
The powder coat finish on the Kettle bell Kings Powder Coat kettle bells provides just enough texture to maintain a good grip with sweaty palms without needing chalk. The feel of the kettle bell was a prime consideration for the design and the care that was taken with it definitely shows.
The finish is very clean and slightly rough, with one of the most durable powder coatings I’ve seen. The combination of the finish and coat result in a handle that will hold a lot of chalk, but you’re probably not going to need it unless you sweat buckets.
The intent is to increase comfort while holding the kettle bell overhead and in the rack position. I’ve found the curve of the handle to have a noticeable difference on my training.
The curved handle fits nicely in my palm and I can definitely tell my grip strength lasts longer when I use this kettle bell. The Paradigm Pro Elite kettle bells are designed from the ground up to be high precision fitness tools.
These kettle bells are cast as a single piece of steel with no seams, burrs, or welds and no filler material. This is just an all around well-made kettle bell that is very comfortable to use for long periods.
The handle window is wide enough to fit two hands in, which is great for two-hand swings. There are no surface imperfections visible to the eye and the handle are very smooth to the touch.
This type of coating allows for high-rep snatch and swing sessions without the need for chalk. These kettle bells are weighted in five pound increments rather than kilograms, removing the need to do kilogram-to-pound conversion math in my head.
There are several factors to consider when choosing a kettle bell, and this guide should answer most common questions. I sincerely hope you’ve found this kettle bell buyers guide to be useful.