NO FREE WEIGHT is more versatile than the kettlebell. You can press, curl, and squat it to build muscle. Or, you can build power by performing explosive movements like kettlebell swings, thrusters, and cleans.
Thanks to its shape, the kettlebell’s minimal footprint also makes it a great option for training at home: in a garage, apartment, or even outside (if you don’t mind lugging it around). You only need a few square feet to store a kettlebell, just a bit more to use it, and it requires zero additional set-up—just grab it and go.
Once you’ve decided that a kettlebell is exactly what you need for your training plan, you’ll be faced with a decision: What size kettlebell should you get? The answer depends on several factors, mainly your training goals, experience, and level of strength. We consulted with Men’s Health Fitness Director Ebenezer Samuel, C.S.C.S. and MH Advisory Board member David Otey, C.S.C.S., to help you decide.
What Size Kettlebell You Should Get
Kettlebell Weights for Beginners
Samuel suggests buying a 12-kilogram (26-pound) kettlebell, while Otey says anywhere from 12 to 20kg (26 to 44lbs) will suffice.
“For most guys, this will be challenging enough to press and row, and that’s the bell you want to think about purchasing,” Samuel says “This kettlebell will be light for swings, so focus on moving through your swing pattern more aggressively to get something out of it.”
Another way to gauge your size: Whatever weight you can lift with a dumbbell exercise, subtract some pounds for the kettlebell alternative. For example, if you can press a 30-pound dumbbell overhead, assume you can press a 20- to 25-pound kettlebell due to the different weight distribution.
Kettlebell Weights to Build Muscle
Buying a single kettlebell with a goal to build muscle mass can be tricky. To get bigger, you’ll need to perform your sets in a rep range of between six to 12 repetitions—but the weight you need for a hard set of 12 overhead presses will vary greatly from that for a hard 12-rep set of squats and rows.
In this instance, we suggest selecting a weight that suits your weakest compound lift—usually overhead pressing for most folks. So if you can press a 35-pound kettlebell for eight to 12 reps, go with that. You’ll need to up the rep count for movements like rows and squats, but you can still gain muscle with a higher rep range, so don’t sweat it too much. Make sure you take each set a rep or two short of failure, and you’ll grow new muscle.
If you’re still scratching your head, Samuels suggests a 16-kilogram (35-pound) kettlebell. “This will be heavy enough for the critical kettlebell moves like snatches, cleans, and swings,” he says.”No matter how strong you are, you should be able to challenge yourself on these moves.” Otey concurs, saying that weights between 12 to 32kg (26 to 70lbs) are good for muscle and power, depending on your exercise.
Kettlebell Weights to Get Stronger
You’ll train mostly in the three- to six-rep range for strength movements, and the same principles for building muscle apply here: Pick a weight for the exercise you’re weakest in that you plan on performing often. If you’re looking for a more general recommendation, Samuels says to select a kettlebell that weighs a quarter of your body weight.
“That’ll be challenging for swings and deadlifts and other goblet lower-body moves, and push your limits with upper-body moves.”
Kettlebell Weights to Improve Power Output
Power is an important physical characteristic, honed by fast, explosive movements, that is far too often ignored in standard gym programs. To bolster your power output, you’ll train for four to six sets of two to three reps, focusing on performing every rep with as much speed as possible. You’ll want a lighter weight, about 50 percent of what you’d typically lift for two to three reps.
If you’re focused on pure power output, stick with Samuel’s and Otey’s suggestions of a kettlebell between 12 and 32 kilograms.
What Are Kettlebells?
Kettlebells are cast-iron balls with a handle attached to the top for the lifter to grab. Pretty much any exercise you can do with a barbell and dumbbell, you can do with a kettlebell; this is in part thanks to its design, which allows the base to flip up and around the lifter’s hand(s).
“There isn’t a massive list of exercises exclusive to only the kettlebell, but the feel for exercises like swings, deadlifts, and goblet squats are enough to want them,” says Otey. “I also love that it provides a full workout in such compact equipment.”
Related: 23 Kettlebell Exercises and Workouts to Build Full-Body Strength
What to Consider Before Buying a Kettlebell
Training Experience
Strength and skill are limiting factors for true beginners (three months or less of training). Kettlebell training requires stability, balance, and coordination. Intermediate and advanced lifters should have an easier time adapting to kettlebell training since most movement mechanics (pressing, squatting, and hinging) are the same as those used with barbells and dumbbells. Still, expect a transition period, especially for more explosive movements like kettlebell thrusters and swings.
Training Goals
Kettlebells are a great jack-of-all-trades option for getting leaner, stronger, and bigger. If you’re looking to push the limit of your size and strength, however, you’ll want access to more tools like barbells, dumbbells, adjustable benches, and machines for more variety. You’ll also run into grip as a limiting factor more quickly than if you were using barbells and plates or machines (and heavy kettlebells are more expensive), so you might not be able to train as heavy as possible.
Should You Buy Two Kettlebells?
svetikd//Getty Images
Yes. If you can afford two kettlebells, we say go for it.
Anything you can do with one kettlebell, you can do with two. If your budget allows it, buying a pair of kettlebells of the same weight will vastly expand your training options. A 26-pound kettlebell, for example, is still light enough to press—but with a pair, you can squat 52 pounds by holding a kettlebell in each hand. You aren’t as limited by your weakest movement anymore.
What Do You Want in a Kettlebell?
There are a few factors to consider when buying your new weights. “Look for a kettlebell with even handle thickness, smooth outer coating, appropriate weight, and well-reviewed,” Otey says. “I would look to equipment manufacturing companies before going to big-box retailers.”
Handle size: The diameter of the handle can vary, typically between 30 and 40 millimeters (mm). For most kettlebells, the handle thickness scales up with the weight, so it’s hard to avoid harder-to-grip handles as you get stronger. “Your grip will eventually become more of a limiting factor. Competition kettlebells [which are more expensive], are the same size regardless of the weight,” Otey adds.Construction: Some kettlebells market themselves as “gravity cast”, which means the entire kettlebell is a single piece of cast iron. This is achieved by pouring the metal into a mold. Some kettlebells have the handle welded onto the base. Gravity-cast kettlebells are considered more durable since welded handles are prone to snapping off (though this is rare). Coating: Common kettlebell coatings are powder coat, rubber, or raw steel. Any work, but powder coating is the most durable and holds chalk the best (which enhances your grip).
Try These Kettlebell Workouts
The 8-Minute Swing-to-Squat Kettlebell Circuit
Directions:
There are two four-minute rounds, each of which is broken down into one-minute splits. You’ll perform two exercises continuously for 40 seconds, then rest for 20 seconds. During the first split, you’ll perform one rep of each movement back-to-back for the period. After the rest, you’ll move up to doing two reps of each exercise back-to-back. For each successive split, you’ll add a rep, so that you’ll finish the fourth split performing four reps of each movement back-to-back. After the first round, you’ll reset to the single-rep exercise split and begin the series again.
Kettlebell SwingKettlebell Goblet Squat
Create Your Own Kettlebell Hell Workout
Directions:
This workout is split into a pair of 2:20 sections. Start the first with one rep of each movement with each arm. Immediately start the second round by adding a rep on each side, alternating arms between each one. Continue adding reps like this for each arm until you hit time. Rest for 20 seconds. For the second section, you’ll start with the total number of reps you finished in the first section (so if you wound up finishing five rounds, you’ll perform five reps per arm of each movement). Subtract a rep per arm for next round and each after, until you hit zero or the 2:20 elapses.
Kettlebell Clean to Push PressSingle-Arm Gorilla Row
>>> Read full article>>>
Copyright for syndicated content belongs to the linked Source : Men’s Health – https://www.menshealth.com/fitness/a61557536/what-size-kettlebell-should-i-get/
