Learn How to Train like a Russian!!
Kettlebell weight is
traditionally measured in poods. 1 pood
is approximately 35lbs or 16kg. Typically most kettlebell ranges will increase in 4kg increments. The smallest kettlebell I have seen on the
market is 4kg.
What weight should I start
I’m not going to apologise
here for telling you something available on lots of other sites. These are the standard guidelines for
starting weights for a kettlebell.
A strong Lady
An average Man
A strong Man
The key thing when choosing a
Kettlebell is that it is a totally different being to a dumbbell. Historically, one of the reasons people stopped
using kettlebells is that they found they could use more weight if they moved
I’ll go into more science
later on the kettlebell and its benefits, but in simple terms, the kettlebell
sits away from the centre of your grip, as opposed to a dumbbell where the
weight is evenly distributed through the handle. This means you use a lot more muscles to lift
and stabilise the kettlebell.
You also need to consider
some of the main exercises such as the swing and snatch which are a lot more dynamic
than “traditional” dumbbell exercises, and you need to be able to control the
weight. (At the bottom of the swing
movement its estimate the force is 3-4 times the weight of the bell)
Once you’ve been using kettlebells
for a while, typically a lady will do most of her work with a 16kg bell and a
man will use a 24kg bell. A lot of the
military men who use kettlebells for fitness (and obviously can’t carry a full
set of ‘bells when they’re on duty) will take 1 x 24kg. With 1 bell, depending on exercise select you
can do both strength and conditioning routines - no problem!
16kg/24kg may not seem a lot
of weight and there are heavier bells out there so in time you may progress
right up to the 40kg bell, commonly known as “the beast”. You can obviously do work with double
kettlebells but for the first 8-12 weeks (minimum!) It’s really worth spending the time getting a
good base to avoid injury. Use this time as practice