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Beginners guide to buying your first kettlebell

Before you begin training you will need to get your hands on some good quality kettlebells, there is a lot of variations in designs, types and weights of kettlebells. Read this page in full so that you get complete knowledge on exactly what you need to buy, before making a silly purchase you might regret.

There are two main categories of kettlebells

1. Professional grade steel kettlebells
2. Standard cast iron kettlebells.

20kg and 28kg steel competition kettlebell

32kg, 24kg and 16kg standard cast iron kettlebells

Other than the material difference between these two kettlebells, they also vary in size and the finish of the handle.

• Competition kettlebells are the same size for all weights, the lighter weights are hollow to make up the size
• Competition kettlebells have a bare steel finish which rolls better in your hands, essential for big lifts like the snatch
• Competition kettlebells fit specified size criteria and handle shape, thickness and width

• Standard kettlebells are are made from solid cast iron, therefore the heavier bells are larger
• Standard kettlebells have a painted finish, and the metal is not as smooth as the competition grade bells
• Sometimes the hand shape, thickness and width varies between sizes and between manufacturers.

 More on competition grade kettlebells

From the image above you can see that the 20kg and 28kg are more or less exactly the same in size, the size is actually consistent from 8kg to 48kg. Not only are they the same size, but the shape of the bell and handle are exactly the same.

They’re manufactured to meet the exact criteria because they are used for sport, and competitions, therefore it’s essential that athletes train using the exact same size bells, so they are able to travel and compete using the same equipment wherever the competition is held.

This is why equipment in all sports is standardised and kettlebell training is no different. Standardisation allows you to practice using the same dimension kettlebells, so your body can get used to the shape of the bell. For exercises like the kettlebell press, snatch and clean you need to position your body in a certain way to perform the lift. So the size and shape of the bell effects how your move your body. This makes it essential to have consistent sizes for kettlebell athletes.

However it’s important to bear in mind that competition kettlebells are not necessary for hobby lifters, and given that competition kettlebells are more expensive, it’s preferable to get the standard kettlebells.

The bottom line

Unlike the fitness equipment you currently have at home. The kettlebell has no moving parts, it will last for hundreds of years. If you are serious about lifting and getting fit, then get the best kettlebells that you can afford. The dragon door standard grade kettlebells have the best finish by far and I would highly recommend them. They will last a very long time as well. I’ve kept mine in my outdoor garden gym and they’re still going strong 2 years running.

Weight selection

The chart below indicates some rough kettlebell weight guidelines. Ideally you will need 3 weights, the heaviest will be for the swing, the lightest will be for the press, and the medium will be for the snatch.

Bear in mind that unlike body-building you will not outgrow these weights for years, kettlebell lifting is for endurance, not strength. Therefore you can use the same kettlebell for other exercises or just for more repetitions.

The weight below is a guideline for the “medium intensity lift” like the snatch. Add more weight for the swing, and reduce weight for the press.

	Men	Women
Below average fitness level	12-16kg	8-12kg
Average fitness level	16-20kg	12-16kg
Good fitness level	20-24kg	16-20kg

Best standard kettlebell package for men

32kg, 24kg and 16kg standard cast iron kettlebells

Best standard kettlebell for women

 

 

 

 

Tools required

Women: 8kg pair of kettlebells
Men: 16kg pair of kettlebells
(This is probably right for the majority of beginners, give or take depending on your experience)

Medicine ball, approximately 5kg, you can improvise with weight plates, or water bottles (1 litre is approximate 1 kg)

You will need an open space, somewhere that if you were to drop the kettlebell it will not cause any harm and free from children or pets.

Directions

Repeat this circuit 4 or 5 times, ideally work out 3-4 times a week, but the minimum should be twice a week.

The workout

1.  Double handed kettlebell swing
   Target muscles: glutes, hamstrings, abs, back, shoulders
   How to perform the kettlebell swing
   Target reps: 15

 2.  Clean and press

1. Target muscles: arms, shoulders, lats, chest
   Kettlebell clean & kettlebell press instruction
   Target reps: 12-15 each arm

 3.  Russian twist (legs straight)

1. Target muscles: Abs
   Tools: Light kettlebell (possibly 4 kilos) or a medicine ball 
   • Lie down with your face up with your kettlebell close to hand
   • Grab the weight and lift over your hips and perform a sit-up, with your legs slightly bent
   • While keeping your back in a natural arch position, approximately 80 degrees off the floor you will twist your torso side to side approximately 50 degrees to the left and 50 degrees to the right (or within your range of comfort without over extending yourself), holding the kettlebell out with both hands in front of you.
   Target reps: 8 repetitions each side.
   
   
   
   
   
   
    4. Double push-up lift of
   Target muscles: Chest, shoulders, arms, abs, core

          Tools: pair of kettlebells or dumbbells

• You must begin the exercise in the push up position your body like a plank, facing the floor with your arms vertical off the floor supporting your weight. However instead of having your hands on the floor, you will grab the kettlebells by the handle and balance your weight on top

• Begin by performing a push up, getting your chest as close to the floor, and pushing away

• From the top position, lift one kettlebell off the floor, while balancing your weight on the other kettlebell, sticking your elbows behind you, and wrist close to the side of your abdomen

• Lower the weight back down to the original position, do another pushup and lift the other kettlebell

Target reps: 12-15 reps each side 

5. Single leg RDL

• Target muscles: Glutes, legs, back, abs
• Tools: one light kettlebell 
• Stand with your feet shoulder width apart, pick up a kettlebell with your left hand.
• Begin the move by lifting the left leg behind you, keeping your leg straight
• Simultaneously lean forward, maintaining a natural
• As you go further down in the lift you will naturally let your left arm drop (which acts as a counterbalance), and your right arm straight out the sides for balance.
• Return back to standing position
• Target reps: 15 reps each side
•  

5. Windmills 

1. Windmills
   Target muscles: Back, shoulders, legs, glutes, core
   Tools: light kettlebell
   Windmill technique here
   Target reps: 12 reps each side

 Sumber : 

http://www.bestkettlebellworkout.com/kettlebell-workout-for-beginners/