How to choose the right kettlebell for you is a weighted question (😏). First, we must mention that heaviest doesn't always equal best when it comes to kettlebells. Optimal kettlebell size depends on a few factors:
Experience
Movement type
Fitness level
Kettlebell training is different from standard bodyweight exercises in that you use multiple muscle groups at the same time via full-body movements. These movements can be broken down into two basic lift groups: Ballistic and Grind
Ballistic vs Grind Movements
For ballistic (explosive) lifts you can use a heavier kettlebell than you would with grind (slower, controlled) lifts. Therefore, we recommend at least two different sizes when getting started with kettlebells.
Kettlebell Weight Recommendations For Men
Ballistic movements:
- Active men 16 kg - 20 kg (35 lb - 44 lb) kettlebell
- Athletic men 16 kg (35 lb) -24 kg (53 lb) kettlebell
- Inactive men 8 kg (18 lb) kettlebell or below
Grinding movements:
- Active men 8 kg - 12 kg (18lb - 26 lb) kettlebell
- Athletic men 12 kg - 20 kg (26 lb - 44 lb) kettlebell
- Inactive men 8 kg (18 lb) kettlebell or below
Kettlebell Weight Recommendations For Women
Ballistic movements:
- Active women 8 kg - 12 kg (18lb - 26 lb) kettlebell
- Athletic women 12 kg -16 kg (26 lb - 35 lb) kettlebell
- Inactive women 4 kg (9 lb) kettlebell or below
Grinding movements:
- Active women 6 kg - 8 kg (13 lb - 18 lb) kettlebell
- Athletic women 8 kg - 12 kg (18 lb - 26 lb) kettlebell
- Inactive women 4 kg (9 lb) kettlebell or below
Please note: these are general recommendations. For more personalized guidance, reach out to our certified personal fitness trainers via the "Ask a Trainer" link in your Sworkit app's Help Center.
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