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What Weight Kettlebell Should A Beginner Use

author
Brent Mccoy
• Friday, 20 November, 2020
• 9 min read

This article will provide you with all the information you need to pick the correct kettlebellweight and perform exercises with proper form. And to make things easier for you, we have included a simple 15-minute kettle bell workout video to get you in the best shape of your life.

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Contents

There are a few problems with picking a kettlebellweight 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.

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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.

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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 kettlebellshould 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.

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.

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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.

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. To skip the tips and jump straight to the guide, click here.

Lose weight / fat loss Gain overall strength Become flexible Increase cardiovascular endurance Etc. Performing a racked squat with a kettle bell is completely different from a ballistic swing, or overhead reverse lunge.

kettlebell workout beginners weight loss exercise training body arm easy routines challenge fitness guide tips fitnessb
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If you can handle a 24 kg swing, that doesn’t mean it’s the right weight to use for high volume or endurance. If you’re mainly going to be doing slow lifts and carries like, dead lifts, farmer walks, racked walks, goblet squats, racked squats, and even some double arm chest presses etc.

Let’s say you would get a 16 kg if you were going to swing a lot, then you could easily get a 24 to 28 kg for these types of exercises. If you want to work on endurance or cardio, you’ll be doing a higher volume, if you want to work on strength, hypertrophy, then you’ll be doing lower volume.

I’ll post a link below where you can see 90+ kettle bell exercises in action. If so, it will be easier to understand some concepts in kettle bell training, hence, you’ll be safer, so you can increase the weight you choose.

Following is a guide on what kettlebellweight to choose, however, you should consider all the points above first and make your own informed decision. Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more.

Owner of Caveman training and Kettle bell Training Education. As part of my FAQ section, I want to help you choose the best weight to start your Kettle bell Training with.

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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.

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.

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.

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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.

Men tend to try and progress the weight too rapidly, and they end up not mastering good technique. It just happens that the genders do behave differently around weights, and even more so when there are spectators present.

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.

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(Source: kettlebellsworkouts.com)

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.

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Other Articles You Might Be Interested In

01: Nutrition For Kettlebell Training
02: R?kawiczki Do Kettlebell
03: The 6 Best Kettlebell Exercises You Need To Do
04: The Kettlebell Snatch: The Mother Of All Kettlebell Exercises
05: Learn How To Kettlebell Swing
06: Nicknames For Kettlebell
Sources
1 www.strongfirst.com - https://www.strongfirst.com/community/threads/kettlebell-names.14057/
2 www.strongfirst.com - https://www.strongfirst.com/community/threads/kettlebell-names.14057/page-2
3 en.wikipedia.org - https://en.wikipedia.org/wiki/Kettlebell