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The Problem with Choosing a Starting Kettlebell Weight There are a few problems with picking a kettlebell weight depending on your training experience. Join the Onnit Tribe. Onnit 6 Kettlebell. A full-body, transformative workout you can do in the comfort of your own home in just six weeks. Shop Now. Sign up for the Onnit Newsletter Your Email. Sign up for the Onnit Newsletter. Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible.
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For media inquiries please contact us at media onnit. To qualify, simply verify your status during checkout on the payment step. We verify through ID. After verification, your discount will auto-apply on that order and all future orders. Consider 6kg and 8kg more suitable for upper body exercises and 10kg and 12kg more suitable for lower body exercises. If you are planning to buy two Kettlebells to use from home, then I recommend women buy an 8kg and a 12kg, as these will give you more value for your money.
You will likely use the lighter KB for most exercises during the first few weeks, but you should aim to increase your ability and strength to allow for a heavier KB even just for the lower body exercises and swings.
Once you get the hang of the exercises, your confidence will improve and you will feel happier about using that heavy KB. I remember thinking I would never use a 16kg, and only used it for the swings. So there is no reason to be afraid of weight progression, provided your form is good.
Many women often struggle with strength, stability, power and confidence , so these things will be overcome quickly with KB training, provided the correct progressions are made. One thing I have noticed with women beginners is that they get comfortable with a weight and tend to stick with it long term!
This will do you no good in the long run. You must aim to progress your training if you are to continue to see results. Please try and orientate your mindset toward seeing your strength WINS, rather than how far you still think you have to go. You have the ability to be better than even you expect. So never get complacent.
Also, remember: Using a heavier Kettlebell for these workouts will never make you bulky. The high intensity and explosive nature of KB training make it very difficult for you to gain much muscle; instead will get a lot stronger and very well conditioned.
I recommend men start at 10kg — 16kg. Also bear in mind that KB training is unlike any other, as it requires strength, power, mobility, stability, cardiovascular fitness and good endurance.
Very few of us can master all these things in one session; so again, progression is key. Many men lack mobility, flexibility and endurance — so a lighter weight will allow them to focus on these things which are vital to KB exercises. Men tend to try and progress the weight too rapidly and they end up not mastering good technique. Aches and pains will happen, but you do not want to impair your ability to progress just because you wanted to lift the heavier KB.
That will come. Focus on being good at moving well, then build strength on that. If I offend anyone with my generalisations about men and women, I am sorry. It just happens that the genders do behave differently around weights, and even more so when there are spectators present. For men, start with a weight of 16kg and for women, a weight of 12kg. As a beginner I recommend that you start with just one kettlebell but once you have mastered all the basic exercises you can progress to 2 kettlebells.
Rogues new kettlebells are manufactured in the United States which is a big factor for some that want to purchase American made equipment. The new Rogue kettlebells are also cast in ductile iron, making it tougher than standard iron used. The kettlebell minimum effective dose is designed for busy people like you. The objectives are simple. Unlike dumbbells, you only need one kettlebell of each size. This is because kettlebell training is functional exercise at its best. In fact, working only one side of your body at a time allows you to work more muscle groups.
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