Mastering the Kettlebell – The Buyer's Guide You Need for Finding the Perfect Size

The Different Types of Kettlebells

Before talking about sizes, let us first understand the different types of kettlebells. Kettlebells are usually cast iron and come in different shapes and designs, like the classic "bell" shape or fancier ones.

You should know about the differences between these types so that you can choose the right kettlebell for your workouts. Let us check out the various kinds of kettlebells.

Traditional Kettlebell

Traditional kettlebell training is used to build functional strength. The unique moves, like swings, snatches, and cleans, require the correct form and work the core, hips, and shoulders. This improves stability, coordination, and balance.

By doing traditional kettlebell routines as part of your regular workout, you can get stronger in a way that will help you in real-life activities and sports. The 2 different types of traditional kettlebells are :

• Competition Kettlebells: These kettlebells are made for kettlebell sports competitions and have the same size no matter how heavy they are. Usually, they all look the same and have the same size handle, so athletes can switch between different weights without messing up their form.
• Cast Iron Kettlebells: These are the classic kettlebells that most people are familiar with. These are heavy weights made of solid cast iron and are available in different sizes. Kettlebells made of cast iron have a classic vibe and are famous for being strong and lasting long.

Cast iron kettlebells are great for beginners who want to do deadlifts and two-arm swings at the gym. You can use it for indoor and outdoor workouts.

If you are looking for the best kettlebell for your workout, then DMoose Kettlebell should be your first choice. Thanks to its ergonomically designed handles, it is perfect for fitness enthusiasts who prioritize comfort and safety during long reps. 

This product features a handle with a textured surface for a comfortable one-handed or two-handed grip. DMoose Kettlebells are designed to enhance muscle growth, boost calorie burning, enhance balance, stabilize muscles, and strengthen both body and mind.

Adjustable Kettlebells

Adjustable kettlebells give you a lot of ways to work out. You can work out different muscle groups and do different moves. You can use one piece of equipment to work out your whole body, from swings and squats to presses and rows. Because of this, you can use movable kettlebells to work out your whole body, do circuit training, or even add them to your current exercise program. Two main types of adjustable kettlebells are:

• Plate-Loaded Kettlebells: Adjustable kettlebells have a handle that can hold different weight plates. You can add or remove weight plates to change how hard lifting is. Kettlebells with plates are great because you can change how heavy they are to match your workout goals and get better as you go.
• SelectTech Kettlebells: These cool kettlebells allow you to change how heavy they are.

Vinyl-Coated Kettlebells

Vinyl-coated kettlebells have a vinyl or rubber coating layer over the solid cast iron center. This covering makes it easier to hold and feels nicer in your hand, so it's suitable for people who are new or have sensitive hands. Kettlebells with a vinyl coating can prevent your floors from scratching or damaging while exercising.

Neoprene Kettlebells

Neoprene kettlebells have a layer of neoprene, an artificial rubber material. The material covering the equipment is soft and won't slip, so you can hold onto it firmly while you work out. The kettlebells come in different colors to show how heavy they are, so you can easily pick the one you need.

Soft Kettlebells

Soft kettlebells are made of foam or fabric, which makes them a safer choice for some exercises. These kettlebells are great for exercises that involve throwing or swinging movements because they reduce the chance of getting hurt or damaging things around you. People often use soft kettlebells in fitness classes with others or when exercising at home.

Related Article: 7 Best Kettlebell Exercises to Start Doing Now as a Beginner

What Size Kettlebell Should I Start With?

As a beginner, selecting a kettlebell that allows you to learn proper form and technique while minimizing the risk of injury is essential. Experts suggest starting with a 12 kg (26 lb) kettlebell for men and an 8 kg (18 lb) kettlebell for women.

These weights provide a challenging yet manageable starting point, allowing you to focus on mastering the fundamental movements without overwhelming your muscles.

If you are a guy just starting with kettlebell training, it's usually suggested to begin with a 16 kg (35 lb) kettlebell. This weight is suitable for beginners because it will help them practice the right technique and form without straining their muscles too much.

As you get stronger and better at using kettlebells, you can move up to using ones that weigh between 20 kg (44 lb) and 24 kg (53 lb). These weights make your muscles grow stronger and bigger.

Advanced athletes who like kettlebells can choose heavier ones like the 28 kg (62 lb) or 32 kg (70 lb). These weights can help you push yourself and get stronger. If you are a beginner starting with kettlebells, you will probably do well with an 8 kg (18 lb) one.

Using this weight will help you learn the right technique and activate your muscles without putting yourself at risk of getting hurt. As you get stronger and more confident, you should start using kettlebells weighing 12 kg (26 lb) to 16 kg (35 lb). These weights are great for building muscle and getting stronger.

Building Muscle, Gaining Strength, Burning Fat

If you want to get stronger and build muscle or lose fat, choose a heavier kettlebell that makes your heart work harder. If you are trying to build muscle, try lifting weights between 50 and 70 pounds or as tolerated.

Building Muscle With Kettlebells

If you want to build muscle using kettlebells, pick a weight that's tough enough to work your muscles but still lets you keep good form and technique. Here are some things to keep in mind:

Progressive Overload: To make your muscles bigger, slowly add more weight to your kettlebell as you go along. If you are a guy, using a 53-pound kettlebell and working your way up to a 70-pound one can help you get stronger and bigger. Females can start with a 26-pound kettlebell and work their way up to a 44-pound one.

Compound Movements: Concentrate on compound exercises that simultaneously activate several muscle groups. Kettlebell swings, goblet squats, and kettlebell deadlifts are all great ways to build muscle mass.

Gaining Strength With Kettlebells

If your primary goal is to gain strength, selecting the right kettlebell size is crucial. Here's what you need to know:

Individual Strength Levels: Consider your current level of strength and choose a kettlebell that will challenge you without making it hard to keep the correct form. For guys, the right amount of resistance is between 24 kg (53 lb) and 32 kg (70 lb). Women can progress to a 20 kg (44 lb) kettlebell as their strength grows from a 12 kg (26 lb) kettlebell.

Focus on Progressive Resistance: Focus on slowly raising the weight of your kettlebell over time, just like you would when building muscle. This method encourages strength gains and boosts muscular adaptations.

You can use Pull Up Resistance and Workout Bands by DMoose for resistance exercise. These bands will help you improve your performance on deadlifts, powerlifting, and shoulder press training.

Burning Fat With Kettlebells

Kettlebell workouts are known for using calories and effectively burning fat. Here is how to choose the right kettlebell size for fat burning:

• High-Intensity Interval Training (HIIT): You can add high-intensity kettlebell exercises to your program. Your heart rate will increase, and your metabolism will speed up with exercises like kettlebell swings, snatches, and cleans.
• Weight Selection: For guys who want to burn fat, kettlebells weighing between 20 kg (44 lb) and 32 kg (70 lb) can be challenging. Women can start with 12 kg (26 lb) to 20 kg (44 lb) kettlebells depending on their fitness level.
• Circuit Training: Use a variety of kettlebell exercises in a circuit training style to get a challenging workout that burns lots of calories. To keep your heart rate up and maximize fat loss, perform several back-to-back exercises with little rest.

Kettlebell - Swings, Squats, Turkish Get-Ups & More

Different kettlebell exercises need different weights to ensure you use the right form and get the most out of them. For men, the recommended weight for kettlebell swings is 20 kg (44 lb), while women can start with 12 kg (26 lb).

For squats and goblet squats, a slightly heavier kettlebell is usually required, ranging in weight from 16 kg (35 lb) to 24 kg (53 lb) for men and 8 kg (18 lb) to 16 kg (35 lb) for women.

Kettlebells in the range of 16 kg (35 lb) to 24 kg (53 lb) for men and 8 kg (18 lb) to 16 kg (35 lb) for women may be necessary for Turkish get-ups, a challenging and demanding exercise.

Flows are patterns of continuous movements that can be done with weights that test your endurance and coordination, such as 20 kg (44 lb) for men and 12 kg (26 lb) for women.

Kettlebell Swings

Kettlebell swings are a great exercise that works your hips, butt, and legs and increases your heart rate. It's crucial to pick the right kettlebell weight to do swings right and without getting hurt. The weight helps you use your back muscles properly and control your movements. It's important to make sure you have good form and don't use too much weight that could mess up your technique.

Squats and Goblet Squats

Doing squats with kettlebells makes the regular lower-body workout harder. The weight you pick should be based on how strong you are and how skilled you are. Men can use kettlebells weighing 16 kg (35 lb) and 24 kg (53 lb) for squats. Ladies can begin with kettlebells that weigh between 18 and 35 pounds.

For goblet squats, you hold a kettlebell in front of your chest. Men usually use a weight between 12 kg (26 lb) and 20 kg (44 lb), while women usually use a weight between 8 kg (18 lb) and 16 kg (35 lb). As you get better and stronger, you can slowly add more weight to make your workout harder.

Turkish Get-Ups

The Turkish get-up is an exercise that works your whole body. You do a bunch of movements while holding a kettlebell above your head. You need to be stable, have control, and coordinate well. When choosing the right kettlebell weight for Turkish get-ups, it's crucial to do it correctly and safely.

Men should use kettlebells that weigh between 35 and 53 pounds, while women should use kettlebells that weigh between 18 and 35 pounds. Remember to prioritize keeping your body steady during the exercise instead of just trying to lift more weight.

Flows

Kettlebell flows require transitioning smoothly from one exercise to the next, resulting in a continuous and fluid movement sequence. The weight selection for flows depends on your strength, endurance, and the complexity of the flow you perform.

Men must choose kettlebells around 20 kg (44 lb), and women should start with around 12 kg (26 lb). Feel free to adjust the weight according to your capabilities and desired intensity level. Gradually increase the weight as you become more proficient and comfortable with the flow.

You can use a Neoprene Weightlifting Belt by DMoose to lift heavier weights. It provides stability and support to your spine during heavy loads. Weight lifter belt reduces stress on the lower back during upright lifting.

The weightlifting belt supports your back and abdomen, helping keep your spine aligned to perform at your best. Use this belt to increase intra-abdominal pressure and support your core muscles.

Best Kettlebell Sizes for Gyms & Competition Training

As a gym owner or kettlebell athlete, it's crucial to have various kettlebell sizes for different users and training goals. Gyms stock kettlebells ranging from 8 kg (18 lb) to 32 kg (70 lb), providing beginners and advanced practitioners options.

Competitive kettlebell training requires standardized weight categories for men and women, typically ranging from 8 kg (18 lb) to 40 kg (88 lb). The sizes allow you to compete at your skill level and show your strength and technique.

Related Article: Kettlebell Ab Workout: 14-Week Progression for Increased Core Strength

Gym Requirements

For those new to kettlebell training, having lighter weights available, such as 4 kg (9 lb) to 8 kg (18 lb) kettlebells, is crucial. These sizes allow beginners to learn the proper technique and build a foundation of strength without overwhelming their muscles.

Intermediate users benefit from a broader range of kettlebell sizes. Having options from 8 kg (18 lb) to 16 kg (35 lb) caters to their increased strength and skill levels, allowing them to progress and challenge themselves.

Advanced users require heavier kettlebells to continue pushing their limits. Stocking kettlebells ranging from 16 kg (35 lb) to 32 kg (70 lb) ensures that advanced gym-goers have the necessary weights to perform demanding exercises and maximize their training potential.

Competition Training

Standardized Weight Categories: In competitive kettlebell training, standardized weight categories create a level playing field. For both men and women, these weight categories typically range from 8 kg (18 lb) to 40 kg (88 lb). Athletes train with kettlebells within their respective weight classes to prepare for competitions, where they can showcase their strength, technique, and endurance.

Progressive Weight Increases: As athletes progress in their training and competition experience, they may need to incorporate heavier kettlebells into their routines. Gradually increasing the weight from their starting point allows them to challenge themselves and strive for new personal bests.

Specialized Kettlebell Training

Some gyms and athletes focus on specialized kettlebell training, targeting specific movements or techniques. This may include exercises like kettlebell sports (long-duration sets), juggling, or kettlebell flows.

For these purposes, having a variety of kettlebell sizes within the range of 8 kg (18 lb) to 32 kg (70 lb) provides the versatility required to perform these intricate and dynamic movements effectively.

Kettlebell Size for Seniors

Older persons who want to include kettlebells in their exercise regimen should emphasize safety and practicality. Seniors can benefit from starting with lighter weights, such as 4 kg (9 lb) for both men and women.

This approach helps them concentrate on maintaining the correct form and range of motion. As their strength and confidence grow, they can gradually move on to heavier kettlebells according to their abilities and objectives.

Takeaway

This article has given you useful insights and guidance to help you make an informed decision. Remember that balancing challenge and safety is the key to a successful kettlebell training experience.

Choosing the right kettlebell size is essential, whether you're a novice starting with kettlebells or a seasoned fitness enthusiast seeking to enhance your workouts. You can begin with a weight you can handle easily and gradually increase it as you become stronger and more skilled.

If your goal is to develop muscle and enhance strength, then you should progressively increase the weight of your kettlebell as time goes by. Alternatively, if your main goal is to lose fat, choose a heavier kettlebell that will push your cardiovascular system to its limits.

Remember that each exercise may need a specific kettlebell size. Pay attention to the suggested weights for swings, squats, goblet squats, Turkish get-ups, and flows. Having a variety of kettlebell sizes available is crucial for gym owners or individuals interested in competitive kettlebell training.

Seniors can also reap the advantages of kettlebell training by using lighter weights that focus on safety and functionality. Seniors can improve their strength and mobility while reducing the risk of injury by starting with manageable sizes and gradually increasing them.

Ultimately, choosing the appropriate kettlebell is a subjective choice that relies on your individual circumstances, level of fitness, and objectives. Make sure to evaluate your skills, seek advice from experts if necessary, and try out various weights to determine the most suitable one for you.

When you swing, squat, or do dynamic flows with your kettlebell, focus on using the correct form, pay attention to your body, and appreciate the amazing physical and mental advantages this adaptable fitness equipment provides. Embrace the challenge, push yourself to the limit, and start a kettlebell journey to enhance your strength, endurance, and overall well-being.

Reading List