When it comes to picking a kettlebell size a few factors have to be taken into account. Kettlebell movements fall into one of two categories:
- Ballistic lifts: These are explosive lifts like swings, juggling, snatches, cleans and tossing.
- The grinds category involves windmills, Turkish get-ups, bent and overhead presses.
When kettlebell workouts are performed properly these will give you functional results, improve your body control and shorten your workout time. Kettlebell exercises are generally full-body motions. This means you use more muscle which leads to burning more calories.
Guidelines on Choosing the Best Kettlebell Starter Weight
Use a heavier kettlebell weight for ballistic lifts. Grinds are usually slower movements so for these you will require a smaller kettlebell. Windmills and get-ups and movements must be carefully executed throughout the whole range of motion. Therefore they require a lighter bell. Two different sizes of kettlebells are going to be needed when learning how to use kettlebells and training with them.
Other factors to consider are age, fitness level, weight and previous experience with lifting weights and strength training.
Kettlebell sizes for women
For ballistic movements like snatches, kettlebell swings and cleans it is recommended that inactive women who are out of shape should start with a weight between six to eight kilograms. A kettlebell weight between eight and twelve kilograms for ballistic movements is the recommended starting weight for an average active woman. An athletic woman should start with a weight between twelve to sixteen kilograms.
Choose a kettlebell which you can almost effortlessly press overhead about 8 to ten times for controlled grinding movements like windmills and Turkish get-ups. It is recommended that an inactive woman starts with a bell between four and six kilograms. For an average active woman, the weight should be between six to eight kilograms. An athletic woman can start with a kettlebell weighing between eight and twelve kilograms.
Kettlebell sizes for men
Many men tend to start out with a kettlebell that is too big and heavy for them. It is important to choose a kettlebell size that is reasonable to start working out with because kettlebell lifting is technical and requires attention to detail.
For ballistic movements like snatches, kettlebell swings and cleans it is recommended that an average active man starts with a sixteen-kilogram kettlebell or a twenty-kilogram one. An athletic man can start with a weight between sixteen and twenty-four kilograms. If you do not feel like you are in good enough shape you can start with a twelve-kilogram kettlebell.
Choose a kettlebell which you can almost effortlessly press overhead about eight to ten times for controlled grinding movements like windmills and Turkish get-ups. It is recommended that an inactive, out-of-shape man starts with a bell between that is eight kilograms. For an average active man, the weight should be between eight and twelve kilograms. An athletic woman can start with a kettlebell weighing between twelve and twenty kilograms.
You are going to need two kettlebells that are different weights for ballistic lifts and grinds. Kettlebell workouts can be extremely beneficial when used right. They can create inconceivable power output, incredible strength and stamina when used to its full capacity.
To find out more about kettlebell training, you need to do our Kettlebell Instructor Course. For more information, please follow this link.