Kettlebell which size

The kettlebell swing is the most fundamental of all the kettlebell exercises and the one exercise that everyone should master first. The Kettlebell Swing is based on our strongest movement pattern: the Deadlift see image below. Related : 7 Kettlebell Deadlift Variations.

Well, if you start kettlebell training by mastering the strongest movement pattern, the deadlift, then it makes no sense to start with a light kettlebell. A light kettlebell will not challenge your full body especially not your powerful hips and legs. Purchase a heavier kettlebell and learn to perform the exercises and movements that make kettlebell training so effective.

Kettlebells are traditionally available in the following sizes and classified in poods, a Russian weight measurement:. Due to the popular growth of kettlebell training, many kettlebell manufacturers have started offering in-between sizes to help bridge the gap between weights.

The 20kg kettlebell and 28kg are excellent to help progress from one traditional size to the next. The perfect kettlebell weight for women to start with an 8kg 15lbs or for those with weight training experience a 12kg 25lbs.

Later you will progress to a 16kg 35lbs. If you think 8kg 15lbs is too heavy then you are performing the wrong exercises.

Remember you should start with those big strong exercises using the deadlift movement patterns for the best results. Women will drag suitcases, carry shopping bags or hold children under one arm , you are stronger than you think, so start with at least an 8kg 15lbs. Men should begin with a 12kg 25lbs or 16kg 35lbs for those with weight training experience. I have trained men using kettlebells above 24kg 53lbs but for the majority of your basics this is as heavy as you will need to go. Related : What kettlebell weights to use for different kettlebell exercises.

It is possible by changing exercises and increasing the difficulty of movements to only ever need one kettlebell if you make the correct purchase to begin with. What makes these weights so beneficial is also what makes them look so goofy: the handles. Think about a baseball bat, says trainer Jason C. Brown, creator and owner of certification program Kettlebell Athletics. Holding a dumbbell is like choking up — the center of gravity is always inside your grip.

With its handle, though, a kettlebell is more like holding the bat by the end, which delivers a very different swing. A challenging hurdle to someone new to kettlebell training but already being in shape, will largely be learning the technique. We also feel when first learning proper movement, that erring on the lighter weight side is more beneficial in the long run. Form is very important in any athletic activity, and checking the ego will take you to far greater heights in your progression, plus learning the right form from the beginning will help to prevent injury and keep you moving forward without setback.

Heavy ISF Kettlebells will always be there, if and when you want them. If you consider yourself a very active and in shape individual, the men may want to bump their starter weight up to a 24KG - 53LB size and the women may want to bump themself up to a 16KG - 35LB Kettlebell. Dumbbells, including heavy adjustable dumbbells, have a relatively simple structure. Competition kettlebells are more complex. The kettlebell design has various parts such as the base, bell, handle, horn, corner, and window.

The bell is the central circular part that constitutes the ball diameter and mass of the kettlebell. The window is the part that separates the handle and the bell and allows you to perform flexible movements.

The obtuse shape of the handle is where you grip the kettlebell for free weight movements. Besides choosing the best kettlebell weight, here are some features you should consider:. The best thing about kettlebell training is that you can do a complete workout with just one kettlebell.

Buy a single type of kettlebell and focus on form, lifting techniques, movement pattern, and proper mechanics. Your aim should be to master the simple aspects of kettlebell exercises before moving on to more complex movements.

However, if you want more range in kettlebell movements, a few different weights are recommended. With a training kettlebell set or adjustable kettlebells, you can scale your training up or down. For instance, some movements such as windmills, Turkish get-ups, and bottoms-up presses should be done with a lower kettlebell weight for beginners.

On the other hand, a kettlebell deadlift or simple kettlebell swing will not be challenging enough unless you lift a heavier weight. Having a range of kettlebell weights will give you flexibility in your workout. Therefore, if your budget can handle it, invest in two or three kettlebells of different weights, and add to your kettlebell set as you go along.

Most trainers recommend that the correct kettlebell weight to start with for the average woman is 8 kgs or the 0. This weight is neither too heavy nor too light, and therefore, it is ideal for the new female kettlebell trainee. It may sound like a lot, but some workouts involve large muscles where an 8-kg kettlebell is not that heavy.

Lifting too light during these movements can lead to improper form and poor techniques. And even when you do these exercises while lifting the weight with a kettlebell, the movement will be done differently.