An Approach To Choosing Best Kettlebell Weight For Beginners
Choosing the best kettlebell weight for beginners does not have to be a daunting task. Training with kettlebells should be similar to a great learning experience for a subject that interests you. It should be fun and exciting to learn about all of the new movements you can apply to your training sessions, and once applied should challenge your current fitness level to strengthen your new found knowledge with kettlebell training. This is how you will become a stronger and more capable person to handle the challenges life throws your way.
As a novice to kettlebell training, you will notice immediate benefits that accurately correlate to everyday life. For example, carrying groceries is a task that can be simulated through kettlebell farmer carries, saving yourself from the dreaded second trip. Training with kettlebells as a beginner will show tremendous improvement quickly. You may notice that your hands and forearms will not fatigue as quickly when carrying heavy bags, along with increased stability when waddling your 8 bags of veggies up the stairs.
Before acting like Hercules when carrying groceries, choosing a proper kettlebell weight to begin with is the first step, so you can progress to heavier weights safely. Understanding the basics of kettlebell lifting, including the importance of technique, core strength, and the various kettlebell sizes, is crucial to avoid ineffective training and potential injury.
Understanding Kettlebell Exercises
Kettlebell exercises can be broken down into two groups: ballistic lifts and slow grinding movements. Ballistic lifts require a moderate to heavier kettlebell that encompass moves like swings, cleans, and snatches.
Slow grinding movements require a lighter weight kettlebell for presses, rows, squats and core exercises. Kettlebell exercises work multiple muscle groups at once, making them an efficient way to train.
Methodology
In this post, the team at ImbuedStrength will provide you with all of the relevant information that we believe will aid your decision making process when choosing the best kettlebell weight that suites your needs as a beginner to the kettlebell game.
Kettlebells come in many sizes and shapes that all have their strengths and weaknesses. Kettlebell sizes are often classified in poods, ranging from 18 lbs to 106 lbs, with in-between sizes available from various manufacturers. In the proceeding sections below we will highlight our top picks and recommendations for categories such as weight, exercise selection, training goals, make of the kettlebell, and our personal suggestion.
When Choosing The Best Kettlebell Weight As A Beginner Ask Yourself…
What’s My Current Fitness Level?
The first question you want to ask yourself is where your current level of fitness sits. Understanding this information is vital for proper progression when you increase complexity of movements and gradually increase the weight of your kettlebells overtime. Assuming you started reading this post to get an idea what your answer should be, take a second to think about your level of expertise when it comes to lifting kettlebells.
Have you been training for 10 days or 10 years? What sports did you play, if any? How often do you lift weights? When you look around the web you will notice many beginners are recommended to lift weights between 35lbs for men and 18lbs for women. While these two weight suggestions may seem to light for an experienced lifter, this can be good starting weights for beginners. Beginners may even need to start lighter than this to avoid injuries due to lack of efficient movement patterns as kettlebells are much different than dumbbells, which most people are used to or have seen used more regularly.
In order to avoid injury, it is best to choose a light kettlebell that will allow you to experiment with motions you might want to incorporate later in a more detailed training block. It is much easier to increase your weight overtime, compared to attempting to lift heavier in the beginning.
For trained men, start between 26lb – 35lb.
For untrained men, start with 18lb – 26lb.
For trained women, start with 18lb – 24lb.
For untrained women, start with 9lb – 16lb.
How Can I Align My Goals With The Right Weight?
After identifying your current fitness level, you should then analyze your goals. This does not have to be your long-term goals of what you want to achieve 5+ years down the line, but more so your short term goals that aligns with your immediate pursuits. Picture yourself a year down the line from where you currently are, and think about what you are training for and how you want to perform when that time comes.
Maybe you’re a true beginner of training and want to get better at movements that will improve your leg development. Before you hit the squat rack, training with a pair of lighter kettlebells weighing between 9lb and 16lb can help you build foundational strength. For someone with previous training experience who is looking to switch up their leg day, try programing kettlebell front squats for a different approach than a barbell. Here you might consider a weight that is between 26lb – 44lb.
Different workout goals require different kettlebell weights and exercises. For example, training for explosiveness may require moderate weights and lower reps, while strength training may require heavier weights and moderate reps.
If your gym has kettlebells, chances are you can test out different weights before committing to a weight that suits your fitness level. If you’re an at home lifter looking for a good starting weight, consider the questions listed above and use our guidelines along with your best judgement.
What’s My Current Style Of Training?
Are you training to be a top level athlete or are you training for general health and wellness? Picking a kettlebell that can kick start your existing fitness level the right way will accelerate your fitness capabilities further. After identifying what your fitness goals are for the year, analyze what training styles you’ll be incorporating. Check out the two examples below.
If you’re new to CrossFit, chances are you’re definitely going to be using kettlebell training as a staple in your workouts, which involve various WOD’s and AMRAP training. Therefore perfecting technique will be crucial for progress. For men start with a weight around 24lb to get a feel for movements like Russian Kettlebell Swings and Gorilla Rows. For Women Pick up an 18lb weight and practice your kettlebell Deadlifts and Isometric Suitcase Holds.
Lets say you’re a power lifter looking to get a higher total in your big 3, but you notice your deadlifts are lacking. You could proceed to purchase a heavier kettlebell say 85lb or heavier for men and 55lb or more for women and practice isometric holds in a kettlebell deadlift or sumo deadlift position, which can help strengthen your lower bodies ability to pull higher totals.
How Many Kettlebells Do I Need?
Starting with at least two kettlebells will give you more exercise variety depending on your goals and you’ll decrease the time you spend lifting. However if your budget says otherwise, pick one bell that you will be satisfied with until the need for a second one arises.
Different Kettlebell Types: Cast Iron, Adjustable, or Competition Kettlebells?
Cast Iron Kettlebells have handles that are thicker and a smoother to grasp. This is the kettlebell that most at home and commercial gyms will equip their lifters with for its versatility and affordable manufacturing.
Competition Kettlebells will have a thinner handle diameter with more knurl to increase your hand durability and grip strength. These kettlebells are usually found in more specialty gyms and cost more pound for pound compared to their cast iron kettlebell counterpart. You will find chalk absorption is better on these kettlebells as well.
Adjustable Kettlebells offer a convenient way to change weights without having to purchase multiple kettlebells. This way you save money on purchasing multiple bells and you save space which is great if you’re limited.
For most lifters, the original cast iron kettlebells will be the best option for general strength and conditioning. If you’re someone that is in a competitive sport that has a high volume of kettlebell training and have the funds to get serious with competition kettlebells, then these may be a better choice. Adjustable kettlebells are great for people who are limited with space but still want to reap the benefits kettlebell training can offer.
How Thick Do I Want The Handles?
Keep in mind, that the brand you buy your kettlebells from will have handle descriptions as to how thick they can be. You will find the handles on most kettlebells start to get thicker past the 35lb range and then again once you get past 65lbs. Do not underestimate your grip when choosing to purchase a kettlebell, last thing you want is a bell that is too heavy to get a proper stimulus with because you are using other muscles to compensate for your weak hand and grip strength.
Kettlebell Brand Recommendations
REP Fitness
Rep fitness provides great kettlebells that wont break the bank and are crafted with great quality. Some features of REP Fitness’s Kettlebells include…
Increased enamel coating for higher resistance to chips and bruises.
Comfortable powder coated handles that can be used for newbies and advanced lifters alike.
Color coded handle base for easy identification.
Weight increments that increase by 5lbs ( 5,10,15,20 count etc. )
TITAN Fitness
For competition kettlebells, checkout Titan Fitness’s visually appealing single piece casting kettlebells, great for trainee’s who have a high volume of kettlebell training. Some features of Titan Fitness’s competition kettlebells include…
Wider base for more stability and safety.
Made with a hollow core for an even more precise molding.
Vibrant color coding.
Precise weight distribution for a more engaging lift.
IRON BULL Strength
If you’re looking to improve your grip strength, then check out the Iron Bull Kettlebell. This cast iron kettlebell is thick and will tax your hands and forearms extensively compared to most competitors. Some features of Iron Bull’s kettlebells include…
Wide horn width to comfortably fit both hands.
Easy weight identification.
Comfortable powder coated handles.
Thicker handle diameter as you increase weight.
Kettlebell Kings
Kettlebell Kings offers an adjustable kettlebell that is sleek and durable without taking up too much space. This is a great addition for your home gym, since it is compact and eliminates the need for different kettlebell weights. Some features of Kettlebell King’s adjustable kettlebells include…
Fool proof weight adjustability ranging from 12kg – 32kg.
Comfortable 35mm grip that fits most trainee’s fitness level.
30 day money back guarantee with superb customer support.
YES 4 ALL
Yes 4 All offers super affordable kettlebells, without compromising on quality features. If you’re on a budget these kettlebells are a great option. Some features of the Yes 4 All Kettlebell include…
Very affordable pricing compared to other brands.
Single cast iron makeup with no welds or glossy finishes.
Wide non-slip base for increased safety.
Additional Considerations When Purchasing a Kettlebell As A Beginner
Kettlebells Can Effect Different Age Groups
Older adults should start with lighter weights, focusing on proper form and technique before they decide to increase weight. Focusing on lower to moderate intensities and functional training will help promote longevity and healthy aging overtime.
For Older Men, using a weight between 18lb and 30lb will be a good start.
For Older Women, using a weight between 16lbs and 26lb will be a good start.
Young adults/adults can start with heavier weights, focusing on progressive overload and varying the degree of difficulty with intensity and volume depending on their fitness level and goals.
Children should start with very light weights and focus on proper form and technique before adding heavier weight training sessions. This is the foundation and should be treated with great care for a balanced and long lived lifting career.
For Boys, using a weight between 5lb – 15lb is a good starting point.
For Girls, using a weight between 5lb – 10lb is a good starting point.
Kettlebell Sizes and Weight Progression
Gradually increasing the weight as you get stronger is crucial for progress. Kettlebell sizes can vary, but the most common sizes have a wide range between 8-32 kg (18-70 lbs.). Focus on progressive overload to continue making progress, and incorporate different exercises for targeted results.
Avoiding Injury and Plateaus
Avoid injuries by starting with a weight that allows you to focus on proper form and technique, then gradually increase the weight as you get stronger to overcome plateaus. When you feel good with your prescribed weight selections, then you can train with heavier weights to progressively overload.
Other mistakes to avoid include using too much weight too soon, not eating enough to sustain energy levels during your workout, and not warming up properly. Keep these factors in mind so you minimize your potential risk of injury.
Exercises To Perform As a Beginner With Kettlebells
Russian Kettlebell Swings
Russian Kettlebell swings are the top movement people think of when using kettlebells. The kettlebell swing is a fundamental exercise in kettlebell training, essential for conditioning the body and developing strength.
Russian Kettlebell swings are the perfect all around tool for improving the body’s ability to hinge at the hips, stabilize the core, and work on explosive movements. The heavier you go the more taxing the movement becomes.
Many people do not perform this exercise correctly. It is important to use a hip hinge motion as opposed to a squatting motion to prevent injury.
Kettlebell Deadlift
Kettlebell Deadlifts are a great mix up from traditional barbell deadlifts. By gripping the kettlebell with two hands, you shift your grip focus to a closer position, which can reduce strain in the lower back and place more emphasis on the glutes and hamstrings.
Kettlebell Farmer Carries
Another core exercise everyone should do. Kettlebell Farmer Carries are a catch all strength movement that works on each side of your body to stabilize and maintain a neutral spine. The key is to stay in an upright position as you stand or walk a certain length. This will increase overall strength like no other movement purely because of the potential load you can carry.
Kettlebell Front Squats
Kettlebell Front Squats are a great exercise for strength in the sagittal plane. The un-restrictiveness of a barbell will allow you to comfortably place kettlebells within each pocket of the arm and take the strain off your shoulders.
Incorporating Kettlebell Exercises into Your Routine
Incorporating kettlebell exercises into your routine can add variety and challenge that you wont experience with dumbbells and barbells. Start training with kettlebells 2-3 times per week and gradually increase frequency as you get stronger. Focus on proper form and technique over heavy weights and incorporate a mix of ballistic lifts, slow movements, and core exercises.
Tips for Effective Kettlebell Exercises
Focus on engaging your core and using your hips to generate power. For most kettlebell training, you will want to use your body as a whole compared to other free weight training.
Listen to your body, if the movement does not feel right or you are unsure of how to execute the motion, lighten the weight and practice before incorporating your exercise in a full workout.
Always warm up before you lift any weights, especially when performing movements kettlebell . It is not linear like other free weight movements, so do not underestimate your training.
Conclusion
Choosing the right kettlebell weight is essential for effective kettlebell training. Remember, factors to consider include fitness level, weight training experience, and workout goals. Gradually increasing the weight as you get stronger is crucial for progress and will keep you on a steady path towards success.
FAQ’s
Is a 20lb kettlebell too light?
Determine your fitness level and fitness goals to make the conclusion for a 20lb kettlebell, ask questions as to where you are in your current level of training. It is important to identify what movements you intend to do with your weight as well, a 20lb kettlebell deadlift will feel a lot different than a Turkish Getup done with 20lbs. Listen to your body and make a solid decision.
How do I choose the right kettlebell weight?
Identify what movements you will be doing, then choose your exercise selections. After choosing, test out your movements at a lighter weight, then increase to a weight that is challenging enough to move effectively.
What weight should I start kettlebell clean?
If you have the athleticism and prior lifting experience, start with 18-26lb weight
If you are a newbie lifter grab a weight between 9-16bs
Make sure you focus on the technique, this is what slows most lifters down from progress. If your technique is good and the kettlebell feels light, chances are you can do more weight than you think. So make sure to hone the technique before you increase weight.
References
Meigh, N. J., Keogh, J. W. L., Schram, B., Hing, W., & Rathbone, E. N. (2022). Effects of supervised high-intensity hardstyle kettlebell training on grip strength and health-related physical fitness in insufficiently active older adults: the BELL pragmatic controlled trial. BMC Geriatrics, 22(1). https://doi.org/10.1186/s12877-022-02958-z
Meigh, N. J., Keogh, J. W. L., Schram, B., & Hing, W. A. (2019). Kettlebell training in clinical practice: a scoping review. BMC Sports Science, Medicine and Rehabilitation, 11(1). https://doi.org/10.1186/s13102-019-0130-z
