WHAT TO CONSIDER WHEN BUYING THE KETTLEBELL WEIGHT THAT'S PERFECT FOR YOU?
Kettlebell training is a frequent weightlifting exercise among many people. Therefore, selecting the kettlebell's right size is inevitable because it helps you attain the training's full benefits and prevent injury.
In this article, we'll cover how to choose the right kettlebells weight regardless of your fitness level, gender, experience, and age.
Factors to Consider When Choosing the Correct Kettlebell Size?
It is essential to consider certain factors when choosing the right kettlebell size. These factors are:
- The type of kettlebell exercises you want to undergo: Ballistic vs. Grind exercises.
- Your weightlifting experiences.
- Your workout goals.
- Age and current fitness level.
- Kettlebell quality.
- Handle diameter.
Ballistic vs. Grind Exercises
There are two types of kettlebell exercise, the ballistic and grind exercises. Each with its kettlebell size recommendation and uniqueness.
Ballistic exercises are also known as explosive exercises. It is the type of work out that simulates the every day ballistic movement in humans. It involves throwing and jumping. The ballistic exercise has two stages:
- A stage that requires the exertion of energy.
- A stage under the influence of gravitational force.
Whether you are jumping or throwing, the type of movement you undergo determines the stage you will experience first.
Three Examples of Different Ballistic Exercises
Recommended Kettlebells Sizes for Ballistic Exercises
The kettlebell size for ballistic exercise can be more massive than the size you will use for grind exercises.
The recommended kettlebell size for this type of training should be between the following weight ranges:
- 35lbs (16kg) and 53lbs (24kg) kettlebells for men.
- 18lbs (8kg) and 35lbs (16kg) kettlebells for women.
These weights apply to men and women above 18 years of age.
Grind exercise is a controlled form of movement, and it is often slower than ballistic exercise. It is defined as a grind because it requires a lot of dedication and constant training.
Grind exercise is perfect for all levels of fitness and involves less stress. Examples of grind exercises include presses, deadlift, which consists of many varieties such as bent press, windmills, Turkish get-up.
Recommended Kettlebells Sizes for Grind Exercises
The suitable kettlebell size for grind exercise lets you press over your head for 8-10 times. Ensure that you are consistent with the size you choose for this exercise.
The recommended kettlebell sizes fall between:
- 18lbs (8kg) and 44lbs (20kg) for men.
- 13lbs (6kg) and 26lbs (12kg) for women.
These weights apply to men and women above 18 years of age.
Consider Your Weightlifting Experience
You should consider making the right kettlebell size choice based on your weightlifting experience.
For a beginner, who has no weightlifting experience, you should start at the beginner level to learn and understand the proper mechanics used in the exercise.
Suggested Kettlebell Size for Beginners
To make the exercise easy and comfortable for you, here's the suggested kettlebell size for beginners:
- Kettlebell size of 35lbs (16kg) for males.
- Kettlebell size of 18lbs (8kg) for women.
The intermediate level includes people with bench press strength higher than 200lbs (91kg). This class of people is not new to weight training and has some experience with lifting the weight.
Suggested Kettlebell Size for Intermediate
Here's the suggested kettlebell size for intermediates:
- Kettlebell size of 44lbs (20kg) for men.
- Kettlebell size of 26lbs (12kg) for women.
The advanced level trainers have a lot of weight training experience, and they have control over their full-body movement. They have massive strength, and they can lift heavier weights than the corresponding levels of trainers.
Suggested Kettlebell Size for Advanced
For the advanced trainers, here's the suggested kettlebell size:
- Kettlebell size of 53lbs (24kg) for men.
- Kettlebell size of 35lbs (16kg) for women.
Ensure that you can do five repetitions of any weight training you choose until you can conveniently do 20 repetitions of that particular training.
Consider Your Workout Goals
The reason for undergoing weight training contributes immensely to the success of the practice. Because it influences the type of exercise you need and the kettlebell size for your goal.
Among the goals of many kettlebell trainers include:
- Loss of weight.
- Gaining strength.
- The building of muscle.
- Burning of fat.
- Cardiovascular health.
Balance and Coordination
The purpose of kettlebell exercise for many young and adult weight trainers is balance and coordination. This is possible because of the dynamic movement involved in the training. The progressive movement increases body balance and coordination.
Example Kettlebell Exercises for Balance and Coordination
Kettlebell flows are the most suitable form of exercise for balance and coordination. A kettlebell flow combines two or three movements and works with any comfortable kettlebell size.
Recommended Kettlebell Sizes for Balance and Coordination
To attain balance and coordination, the recommended kettlebell sizes are:
- Kettlebells between 18lbs (8kg) and 26lbs (12kg) for women.
- Kettlebells between 26lbs (12kg) and 44lbs (20kg) for men.
Another benefit of the kettlebell exercise is agility. It makes you resistant to injury and tones up your muscles.
Example Kettlebell Exercises for Agility
The kettlebell Turkish get-up is particularly crucial for agility because it builds and develops a stable movement foundation and stabilizes the muscle. The Turkish get-up strengthens the functional core, improve body posture, and prevent body pain.
Recommended Kettlebell Sizes for Agility
To lay a solid body foundation and muscle stability, you must select the best kettlebell size to give you the best results. Thus, to attain agility, the recommended kettlebell sizes are:
- Kettlebells between 9lbs (4kg) and 26lbs (12kg) for women.
- Kettlebells between 18lbs (8kg) and 44lbs (20kg) for men.
Another critical goal of people who train with the kettlebell is gaining more strength. Before you can be an expert in kettlebell exercise, you must control your body movement, which requires power. This type of training builds up your stabilizing muscles and thus helps you to balance your posture.
Example of Kettlebell Exercise for Strength
The kettlebell exercise suitable for gaining strength is the kettlebell swing. This ballistic exercise involves moving the kettlebell in a pendulum motion from in between your knees, up to eye level. However, once you are used to the swing, you can move the kettlebell above your eye level.
The kettlebell swing uses many muscles in the body to exert a lot of effort during the process. Thus, it gives faster results than the corresponding weight training exercises.
The swing can use one hand or two hands. Although, using two sides is not recommended for people who are not yet at the intermediate level.
Recommended Kettlebell Sizes for Strength
Despite the considerable benefit of the kettlebell swing, it should acquire the set goal and avoid injury during the procedure.
To gain more strength, the recommended kettlebell sizes for one-handed kettlebell swings are:
- Kettlebell size of 26lbs (12kg) for women and 35lbs (16kg) for men.
While the recommended kettlebell size for double-handed kettlebell swing is:
- Kettlebell size of 31lbs (14kg) for women and 53lbs (24kg) for men.
Ensure that you can swing the size that fits you best with one hand before swinging with both hands.
Most types of kettlebell exercises require that you should endure the process of achieving your ultimate aim for doing the training. Kettlebell exercise provides endurance due to several factors, which includes:
- The unbalanced weight: This feature makes the kettlebell notably different from other weight training instruments such as dumbbell and barbell. It affords you a free weightlifting movement that makes it easier to perfect your grip and control your body movement.
- The controlled movement: The grind exercise requires you to be slower with the flow, which involves a lot of dedication.
Example Kettlebell Exercises for Endurance
The kettlebell goblet squat is a suitable type of kettlebell exercise that gives you endurance. Grind exercise requires a lot of consistency and dedication because it builds the muscle and burns many calories using many muscles in the body.
Recommended Kettlebell Sizes for Endurance
To gain perfection with the kettlebell squat exercise, you must use the right kettlebell size to avoid poor techniques, resulting in body pain.
The recommended kettlebell size for kettlebell goblet squat is:
- 40lbs (18kg) for an active man.
- 25lbs (11kg) for active women.
Consider Your Age and Current Fitness Level
Whenever you want to choose a kettlebell size most suitable for your exercise, you should consider the age and current fitness level. Different age groups should use different kettlebell sizes that will not lead to injury during the training.
Your current fitness level, measured by the bench press strength, determines the kettlebell's size. For example, if your bench press strength is below 200lbs (91kg), you will use kettlebell sizes for beginners. In contrast, people with bench press strength above 200lbs (91kg) will use kettlebell intended for intermediate and advanced level individuals.
One of the most frequently asked questions about kettlebell exercise is that can kids do such activity?
The answer is yes. Although, the type of exercise your kids perform will be different from the one for adults, and the kettlebell size will be lighter than adult's kettlebell sizes.
However, if your child wants to undertake any kettlebell exercise, ensure that you will guide them.
Your kid's fitness level will determine the number of repetitions between kettlebell exercise and always prevent them from passing over their limit by engaging them only in simple activities like goblet squat and deadlift.
Recommended Kettlebell Sizes for Kids
To give your kid a taste of the kettlebell exercise, you should select the best kettlebell's size. The kettlebell size recommended for kids is based on their age, and the recommended dimensions are:
- Kettlebell size between 5-8lbs (2-3kg) for kids of age 5-8years.
- Kettlebell size between 5-15lbs (2-7kg) for kids of age 9-11years.
- Kettlebell size between 10-20lbs (4.5-9kg) for kids of age 10-20years.
Whenever you are referring to adults in kettlebell exercise, it relates to men and women above 18 years of age. They can be new to weightlifting exercise, or they might have some experience before the kettlebell training. Adults fall into three categories depending on their weight training experience and fitness level. The three types of adults are:
Recommended Kettlebell Sizes for Adults
The recommended kettlebell sizes for adult falls between 24-35lbs (11-16kg) for men, while the recommended size for women falls between 13-18lbs (6-8kg).
The seniors include people that are age 60+. Their goal for doing kettlebell exercise is to strengthen their bones and keep it firm. They are not building their muscle.
Recommended Kettlebell Sizes for Seniors
The joint health of seniors determines the kettlebell size recommended for them. However, the specified kettlebell size for an average senior male is 20-26lbs (9-12kg). The kettlebell size of 15-18lbs (7-8kg) is suitable for an average senior female.
The quality of your kettlebell contributes to the success of your kettlebell exercise. Therefore, selecting the best kettlebell quality is necessary.
How to Determine the Quality of a Kettlebell?
This is a crucial question because buying the right kettlebell with the best quality will make the exercise easy. To determine the quality of the kettlebell, ensure that you consider the following parameters:
Check the kettlebell to ensure that the handle, horn, and corner are smooth because kettlebell smoothness influences gripping, making the exercise comfortable.
The kettlebell window is the space between the bell and the horn, which allows the user to handle the kettlebell conveniently. Make sure that the kettlebell window is wide enough for you to hold the kettlebell.
Consider the Handle Diameter
You need to consider the kettlebell's handle diameter because the diameter also aids you in your exercise. You may want a kettlebell with a thinner handle diameter. In comparison, your friend may wish to get a kettlebell with a thicker handle diameter.
What are the Differences in the Kettlebell Type?
There are different types of kettlebells, each with its specification and uniqueness. Here is a list of kettlebells and their specification:There are different types of kettlebells, each with its specification and uniqueness. Here is a list of kettlebells and their specification:
Powder Coat Kettlebells
This type of kettlebell consists of a piece of cast iron. They are coated with powder to improve the texture and gripping of the metal. Powder coat kettlebells are more durable because of the powder painting on their surface.
This type of kettlebell is built of steel, and they are of the same size, irrespective of the weight.
Fitness Edition Kettlebells
This type of kettlebell has a full window, which can accommodate two hands during exercises.
This is the most versatile type of kettlebell because you can vary the kettlebell's weight by adjusting the weighted plate.
This type of kettlebell is coated with a composite polymer-ceramic, which gives you a personalized kettlebell.
33mm Handle Kettlebells
This type of kettlebell has a handle diameter of 33 millimeters. So that people with smaller hands can make a firm grip.
How Many Kettlebells Should I Buy?
There is nothing wrong with having one kettlebell because you can still do a lot of exercise with the one to have. However, you should master the art of a single kettlebell exercise before you move to swings and snatches.
Having at least two kettlebells is good because it allows you to scale up your exercise and gives you flexibility in your training.
Kettlebell Sizes for Men
The common trend among men is that many of them think that they are physically powerful. Thus, they can lift a heavy kettlebell weight. However, if you are not familiar with weight training and have not used equipment like dumbbells, your first exposure to kettlebell may shock you because it requires attention to detail and works many muscles.
Kettlebell Size Suggestions for Men
The kettlebell size for men is within the range of 18-53lbs (8-24kg). This range accommodates all categories of men, including the inactive types.
Kettlebell Sizes for Women
Women believe that they need a lighter kettlebell for their exercise, but this is not valid. The kettlebell you need is the type that can quickly increase your number of repetitions.
Kettlebell Size Suggestions for Women
The kettlebell size for women in all categories is within the range of 13-35lbs (6-16kg).
What is a Pood?
A pood is a unit for measuring the weight of kettlebells in Russia. This term is mostly used by traditional kettlebell trainers.
How Does a Pood Compare to a Pound?
One pood is equivalent to 36.11lbs (16.4kg), (where lb is the unit for pounds).
Conclusion: You're Now Ready To Buy The Right Kettlebell!
In your journey for a balanced and coordinated body, ensure that you select the best kettlebell size after considering the factors analyzed above. Always ensure that you possess the best kettlebell quality and know that your kettlebell exercises will start generating results in no time.