What’s My Kettlebell Size?: An Instructional Guide
It's common for beginners to forget what kettlebell is needed for their exercise routines. Some will risk using a heavy weight which can be dangerous if you don't know the proper form. Because of this, you'll have to get a kettle bell that's sized at an optimal level for you.
That's why we've constructed this guide. It doesn't matter your sex or experience; you must get a kettle bell that suited towards your needs and fitness level. Keep reading as our tips will help you get a kettlebell that brings your exercise performance to the next level.
Kettlebells For Women
For women, you'll want to start using kettle bells at a lighter weight. You should start with an 8-kg (18lb) kettlebell. You want your weight to be in a healthy balance of not too heavy and not too light.
The main difference with kettlebell training is how you'll lift the weight. Instead of the dumbbell which uses isolation lifts and targets one muscle, kettlebells require the full body and trains multiple groups of muscles in one setting.
One huge mistake is picking a weight that's very light. When using completely light kettlebells, you're more likely to muscle through the exercise instead of using complete form. If you do this, you'll never perfect your form or train your muscles correctly. Don't start too light!
Kettlebells For Men
Men need to have a kettlebell that's 16kg (35lbs). Most men will see the 8-kg requirement as too light. However, the issue isn't how much weight you can life naturally, but how much kettlebell weight you can lift in one setting.
Usually, a kettlebell will be hitting your muscles in new ways than regular weightlifting. Your core areas (abdominals, back, legs) will be fully exhausted after your first kettlebell session. Kettlebell training also uses interval sets to ensure that the body keeps burning calories even after the workout is complete.
How Do I Utilize Good Kettlebell Form?
To have good kettlebell form, you'll have to choose it at a size that's equal to your skill level. For some that's 16kg and for others it's as low as 6kg. To find the right kettlebell, test them out and see which one is the right size.
You should be able to complete kettlebell exercises while also feeling a slight strain in your muscles. If the kettlebell is too heavy, the chances are you're wasting time and increasing the chance of you becoming injured.
Here is a table that shows the type of kettlebell you should get based on your size, experience, and sex.
Condition | Sex | Recommended Kettlebell Size |
|---|---|---|
Older age or no experience | Male |
26 lbs (12 kg) |
Female | 15 lbs (6 kg)15 lbs (6 kg) | |
Average fitness or in good shape | Male | 35 lbs (16 kg) |
Female | 18 lbs (8 kg) | |
Great shape, experience with weight training | Male | 44 lbs (20 kg) |
Female | 26 lbs (12 kg) |
Kettlebell Considerations
Here are a few things you should consider when getting your first kettlebell:
- You need a chip-resistant coating. This ensures that you'll have a smooth workout without getting your hands irritated. High-quality kettlebells have a smooth, curved handle that can be gripped anywhere. It's not limited to the top section of the handle like cheaper quality kettlebells.
- Lettering of high contrast that tells you which kettlebell size you are currently using. Make sure that there's a guarantee that the kettlebells don't rust to ensure that you can use them for a lifetime.
- The kettlebell should also have clearance from the handles to the bell itself. It allows for the optimal bone lifting in press lifts and snatch lifts. The handle of your kettlebell has to be smooth to ensure that it doesn't rip your hands while in use.
Closing Thoughts
To conclude, we believe that you should understand your kettlebell size before investing in one. It will help you complete your workout more fully and ensure that your muscles have the proper time it takes to grow. Thus, get a kettlebell that's suited towards your fitness level so that you can get the most out of your workouts! Your muscles will thank you later!
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