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What Weight Kettlebell Do I Need

Just like dumbbells, barbells, steel maces, and other weightlifting equipment, there’s no one-size-fits-all with Kettle bells. Different kettle bell sizes will be best for certain genders, ages, exercises, and overall fitness goals.

author
Earl Hamilton
• Wednesday, 14 October, 2020
• 13 min read
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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 you can learn proper mechanics. Your age, fitness, and experience determine the type of Kettle bell training you can take-on.

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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 kettlebellweight 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.

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.

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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 Kettlebellweight 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.

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They can help you build your strength and balance, as well as improve your cardiovascular fitness. However, to avoid injuries, if you're a senior just starting a workout with kettle bells, you should use lighter kettle bell weights and as you improve your form and strength, you can gradually increase the kettlebellweight you carry.

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.

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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.

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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.

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

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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 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.

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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

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. “When performed correctly, all kettle bell exercises are full-body moves, so you’re using more muscles and burning more calories,” says Toronto-based strength coach Chris Lopez, Strongest Level II kettle bell instructor and owner of KettlebellWorkouts.com.

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.

This recruits more muscles, challenges inter- and intramuscular coordination, and generally delivers one hell of a burn. But resistance is assistance, so going too light or too heavy can compromise technique — not to mention increase your risk of injury with the added momentum of most moves, Brown adds.

The dead lift is a multi joint move, so the average guy can probably handle 32 kg/70 lbs here to start, Brown says. Not only are your shoulders and abs working hard to keep you stable, but there’s more challenge to your grip since all the weight is in one hand.

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“Most use a goblet squat solely as a mobility exercise — they get low and do a hip pry. “It teaches a powerful hip snap and can be a great bicep and PEC builder — but it’s difficult to master the clean unless you really have your swing dialed-in,” Lopez says.

Turkish Get-Up This move involves a lot more than just lying down and standing up with a weight overhead. “The get-up is known in most training circles as the perfect exercise because the whole move — all 14 steps — includes every possible human movement pattern,” Lopez explains.

Lopez actually makes clients ace all 14 steps while balancing their shoe on their fist before they’re allowed to try it with a kettle bell (you can opt for a two-pound dumbbell to save face at the gym). 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. One of the most popular questions I get asked is: What size kettle bell weights should I buy or what is the best kettlebellweight for beginners?

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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. A light kettle bell will not challenge your full body especially not your powerful hips and legs.

Kettle bells are traditionally available in the following sizes and classified in goods, a Russian weight measurement: The perfect kettlebellweight for women to start with a 8 kg (15lbs) or for those with weight training experience a 12 kg (25lbs).

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.

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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.

It is possible by changing exercises and increasing the difficulty of movements to only ever need one kettle bell if you make the correct purchase to begin with. Two Handed Kettle bell Swing weight — Women 16 kg (35lbs), Men 24 kg (53lbs) One Handed Kettle bell Swing weight — Women 12 kg (25lbs), Men 16 kg (35lbs) Turkish Get Ups, Windmills, Bottoms Up Clean weight — Women 8 kg (15lbs), Men 12 kg (25lbs)

Most male beginners will start with either a 12 kg (25lbs) or a 16 kg (35lbs) depending on their weight training background. If you’re new to this type of training you might be unsure where to start with your kettlebellweight, or when to move up level.

The answers to these questions depend on many factors including your gender, fitness level, and what type of kettle bell exercise you’re doing. However, if you have a lot of experience with weight training and can bench press over 200lbs, you can try starting with a 40lb kettle bell.

A 40lb kettle bell is roughly equivalent to a 20 kg weight, FYI A man who is older or out of shape should start at about 25lbs. Learning proper form is extremely important in kettle bell training, and starting with too high of a weight can lead to injury quickly.

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However, if you have a lot of experience with weight training and can bench press over 200lbs, you can try starting with a 40lb kettle bell. Learning proper form is extremely important in kettle bell training, and starting with too high of a weight can lead to injury quickly.

However, women who have previous weight training experience may want to start with a 25lb bell. You want to make sure you have enough weight to get a good workout in, but not so much that you sacrifice learning form.

Some grind style exercises include overhead press, squats, and dead lifts. Some examples of ballistic exercises include swings, snatches, cleans, and jerks.

While these are the two major categories, there are also some varieties that include combinations of grind and ballistic movements. If the weight is too light you can use your muscles incorrectly and never learn proper form.

A trained eye will ensure you’re using proper form and let you know if a weight is too light or too heavy. When you begin kettle bell strength training you will probably notice yourself getting stronger relatively quickly.

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If you notice your training getting easier, you may want to increase the weight you are using so that you can continue to improve. Moving up in kettlebellweight can be a bit more difficult than with traditional weights because kettle bells usually progress in increments of 8.8lbs.

This is a pretty big jump so don’t get discouraged if moving up is harder than you expected. Save yourself from potential injuries by improving your form before you go for the bigger weights.

Make sure you’re practicing your technique for each exercise regularly before you move up, especially if you’re starting with a beginner’s routine. Testing your progress by maxing out should be done sparingly, as it takes your body time to recover after doing this.

The main factors to consider when choosing the proper kettlebellweight are your gender and fitness level. Overall remember to put your form and technique first in your training and you should be increasing your weight before you know it!

Related Videos

Sources
1 www.setforset.com - https://www.setforset.com/blogs/news/what-size-kettlebell-should-i-buy-the-complete-guide
2 www.mensjournal.com - https://www.mensjournal.com/health-fitness/how-to-choose-the-right-kettlebell-weight-w447908/
3 kettlebellsworkouts.com - https://kettlebellsworkouts.com/which-kettlebell-to-start-with/
4 www.simplefitnesshub.com - https://www.simplefitnesshub.com/what-weight-kettlebell-should-i-use/