Choosing Kettlebell Sizes (For Men & Women)
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- čas přidán 19. 06. 2024
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My kettlebell brand recommendations: zackhenderson.com/home-gym/
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What kettlebell weight should I buy?
These are my kettlebell size recommendations for beginner men and women.
0:00 Intro
0:20 Why Kettlebells?
1:26 How many kettlebells do you need?
1:47 Kettlebell weights for women
5:58 Kettlebell weights for men
8:41 Where to get kettlebells
Women:
1st set - 6-10kg, 12kg, 16kg
2nd set - 12-16kg, 24kg, 32kg
Men:
1st set - 12kg, 16kg, 24kg
2nd set - pair of 20kg, 32kg
Check out my other Kettlebell Guides:
Kettlebell Press - • How To Kettlebell Mili...
Kettlebell Clean - • How to Kettlebell Clea...
Kettlebell Snatch - • ULTIMATE Guide To The ...
Kettlebell Single-Leg Deadlift - • BEST Single-Leg Deadli...
Zack Henderson is a strength coach in Nashville, TN.
He enjoys working with students of all skill levels to become stronger than they ever thought possible.
My bit of advice is... unless you’re competing in something don’t get hung up on going heavy. Concentrate on longevity and injury prevention over big numbers.
That's good advice.
Great advice. It’s a big ego check. It can be hard to get the mind around dropping from 20 kg. to 8 kg. so that you can hit 100 reps with each arm.
True. If you can get up from the floor or press overhead with a 16kg or 20kg for 5 reps.... you'll probably be as strong as you'll ever need to be in life. I'm 60 years of age and it's only in the gym that I've ever been called upon to lift such weights overhead. I don't think in real life have I ever needed to lift such weight even off the floor....let alone over my head. And I listened to a podcast recently where two well established kettlebell guys were saying that the minimum for strength and preparedness for life is to be able to clean and press 2 x24kg.....what a load of bull.🙄
Understood
24kg-32kg is heavy? Most guys will find pressing 53lb overhead with strict form challenging. Most people are not going to progress to 70lb for pressing. The other thing to appreciate is that kettlebell training is not a straight replacement for typical “gym bro” training. It’s a hybrid approach that strengthens the entire body whilst conditioning the cardiovascular system. It isn’t designed to, and won’t, build massive muscles. It will build total resilience and toughness though, which is a much more important skill for most people.
I'm new to kettlebell training and had no idea where to start as far as choosing the different weights so this video was perfect for me.
Great recommendations. Good luck to anyone just starting on their kettlebell journey.
Full article ---> zackhenderson.com/kettlebell-sizes-to-start-with/
Thank you for your insight on this subject!
Great set of information. Thanks for sharing!
That was absolutely cool, great info for a beginner.
Thanks Liz!
One 16, two 20 and two 24 is the perfect set for me.
Great advice! 👏👏🔥
Kettlebells are such a fun toy to play with! 👍
Solid recommendations!
Great video Zack, I'm 61 and need to get rid of some belly fat and work on my abs so today I picked up an 8kg kettlebell I've have a few small work outs today and I'm lookin good already!!..lol
Zack! The exact video I was looking for. Thank you!
Great content, thanks for sharing
Very informative no nonsense video
Very helpful video! Thanks
Been really focused on home workouts since last year. Just ordered a 16kg kettlebell to begin with. Thanks for the info :)
Right on! Have fun ;)
Had a hard time during COVID to buy competition bells. Found cast bells. My next will be next month, Kettlebell king adjustable competition, 2 as I use 2 at a time. Looking forward to using those as that was what I was looking when I began. Will never have to buy another one.
Very helpful. Thank you.
very informative, thank you
Very helpful thank you
Thank you, this is a great help
Great! Thank you!
Your recommendation are on the heavy side, more prone to injury unless you are a longtime weightlifter. Much benefit can come with much lighter kettlebells.
Good morning, I finally found very good information about the kettle bells, I am going to be a new beginning at this journey so I sure appreciate the information thank you very much, 🙏💪👌👍
All the best in your training!
Good vid
Great info for beginners, for trained peoole i wouldnt recommend it. I'm not a strong guy and thus bought a 16kg first, then found out i could press 24kg 8 times. Just try his tipps with kettlebells from friends/ fitness centers
On behalf of Australia - thanks for using Kg's Hendo!
Great info Zack! Even now, 3 years later I still use my first kettlebell🔥🔥🔥
As a door stop?
@@henryettacollins9095 You’re a funny guy, Sully.
Kettlebells I have used also have the pound weight of the kettlebell as well as the kg weight inscribed on the kettlebell.
Go to a commercial gym first, try out the equipment, then decide what to buy.
Zach, what do you recommend for a 130 lbs guy just looking to start kettlebell training who's in reasonable shape already but wants to increase strength, endurance and all round fitness? Thanks, man.
Start with a 12kg if you can only snag one
I've been kettlebelling on and off for over 12 years. I started with a 16 kg, then got a 20 kg, then a 24 kg, and finally a 32 kg. Now, all I've got is the 16, 24, and 32. It's all I'll ever need. I've never liked doing double kettlebell work. It reminded me too much of being in a gym and using dumbbells. But that's just me.
I bought my first kettlebell… I got the 8kg… I’m really worried that it’s going to be way too before me.. I know that I can’t press it above my head so I’m going to use it for squats and lifting from the ground to my chest. It will take a while to build up to where I can lift it with on hand over my head
Congrats! Just take you time and be patient. Be sure to check out my video "5 Beginner Kettlebell Exercises" - that should be a big help.
I already ordered a 16kg competition for my 1st
16kg for an advance lifter for a man conditioning wise. Because if your kettlebell program for a 16kg will eventually carry through other lifts like compound barbell exercises. I use one 16kg to 20kg most for general fitness so if ever i have the opportunity to go to a gym i can still have stock strength to lift high numbers . I have one 16kg KB but i power hang clean 256lbs
Im 5’8 male 39 years old ❤.
Well thought programing will give you longevity ❤
Thank you for sharing this valuable information. I'm a female and currently own two 9kg KBs, one 12kg and one 16kg. My question is... are the two 9kg kbs (20lbs) enough to build and maintain upper body lean mass or will I have to get another 12kg? Thank you!
Yep. You can easily progress with single-side pressing and rowing up to that 16 before worrying about double 12kg work.
@@ZackHenderson I appreciate you taking the time to answer my question.
just bought my first competition kettlebells, 16 and 24 kg. I still have my older 20 kg kb, but it wasn't that well made, most of the paint on the handle already fades. Hopefully this will be a good investment !
Any kettlebell you use is always a good investment ;)
The competition weights are good. They're completely different than the exact same amount of weight in a heavy metal thing that's not competition? No moving parts. But yeah. Ok fart
Remember, 2.2 lbs to a kilo. This means that going from a six kilo to a ten kilo bell is a jump of nearly ten lbs.
Personally, my 2H swing progress from 18kg to 24kg only took 3-4 months and now I am comfortable moving towards 28kg or even heavier, but single-hand snatch (test speed) took me forever to upgrade from 14 kg to 16kg lol
How much do you weigh? I assume you're a guy.
No it's a dog who is speaking here. 😅
@@swarupcodes he meant the other person could have been a woman or a man. Try not to be funny on the internet; doesn't suit you.
Depends on your strength level. As a former weightlifter I wasted my money on kettlebells that were too light. Someone new to strength training should go light.
Thanks for the video! Interesting you say that because in spanish they are known as "pesas rusas" ="russian weights". 💪
I am a woman, and I use 25 lbs for one arm. And 16 kg for two hand swings. I have a 15 lbs for cleans.
Hi! Is your physic from kettlebells only? Please reply,thanks
i've been using two kettlebels, one is 16kg and a 24kg. these 2 kettlebels sizes was the best for 1,5 years. i don't pretty much needed anything else.
i bought some cheap kettlebells with chrome handles and loose fillers. i want to invest in a proper set. can't decide between competition and cast iron (have decided on kettlebell kings) i will never compete. is there any reason for me to choose the more expensive competition bells?
Hi, do you recommend purchasing a pairs of kettle bells right off the bat? Example getting 2 sets of the 12,16,24 for beginners?
Thanks
get one 12 and one 16 so you can offset weight
What do you think about the bowflex kettlebell?
I will start with a 12kg, even if I am pretty advanced in body weight workout, I have a back surgery few years ago, so during the time I learn move effectively, I prefer to go safe... What you think guy’s ?
That sounds like a good idea! Be sure to check out my "5 Kettlebell Exercises Every Beginner Needs to Know" video
@@ZackHenderson Already did it to build my workout schedule ! Thx for you work, that’s help a lot !
I started with a 16, which is good for learning swings and cleans, but if I had to do it again, I would start with a pair of 12kg bells. I recently started playing with 12s, and it's easier to check and perfect your form on cleans and snatches, plus do double-bell exercises - a pair of 12s is 24kg, which is plenty of conditioning power.
Also: as a beginner, 16kg was useless for get ups, windmills and most other grinds.
There's nothing sacred about the standard 12-16-24kg weights. I like the 18kg as a heavy 16, and the 22kg as a light 24. 20kg or 22kg is my favorite weight, althought I'd want something heavier for deadlifts and swings.
14kg is also an interesting possibility as a first kettlebell for a man.
Zack you're obviously doing something right as I got this video randomly recommend to me in my feed by CZcams
(this is Matt from Life Time by the way, glad to see you're still getting after it)
Hey Matt! I was just thinking about you and the old team. Thank you so much for taking a chance on me.
my local stores carry kettle bell is LBs not KG. 10 Lbs is sufficient for me to go through a 30 minutes exercise
How about if we just want to buy 1?
6:13 it's official, i'm a weed.
I purchased a 15 pound one . Is that ok ?
Curls Are What?
I know my dumbell range but i have no idea about a kettlebell.
I've only one 16 kg. I variate w lot of other normal weights and bands.
You are talking some big weights for beginners, especially women. 16KG is very heavy for most women. 2x12kg is even very heavy. Women or more likely to want to start with 6KG, 8KG or even a couple of 4kg....
Are competition style kettlebells worth it or not? You seem to be using only traditional style bells in your videos
Absolutely, they are easier on the arms and all the same size (and grip). Different size bells means adjusting your technique slightly. Comp bells all being pretty much standard sizes you don't have this issue. I have Comp bells at home and hate when I got somewhere and have to use the "Russian ones".
Depends on what you use them for. If you're not doing cleans and snatches, not really, and if you're mainly just doing two handed swings I'd take the hardstyle bells over competition bells any day of the week as competition bells are designed for one hand use. Personally I do cleans and snatches and happily spent a small fortune on them.
@@northbouy2625 admit that u just hate everything russian
@@sampejke not everything. The departure gates at your airports are pretty good.
@@northbouy2625you just proved my words
There is a good video and I made one (I can’t attach a picture) but get some metal flange pipes with a screw in base and a bar on top. I will send anyone that wants a picture of it. You put free weight onto it, select a weight and swing away. Cost is 25 dollars, will save you a small fortune if you have weight plates already. The parts are at Lowe’s, Home Depot and screw into each other, it is such a cheaper way to go.
Would you recommend 32mm or 33mm? looking to buy competition kettle bells from kettle bell kings .
33
I am 66 years and have just started kettle bell 4 days a week using a 6 kg is that ok I am quite heavy 90 KGS and need to loose 10 KGS is kettle bell a good way to loose the kgs
Kettlebells pre-date the metric system in Russia, and are measured in 0.5, 1, and 1.5 pood weights. One pood equals forty funt or 16.38 kilograms.
Now traditionally kettlebells come in Russian poods, a pood is just over 16kg, & the sizes were 1 pood (16kg, #35). 1.5 pood (24kg, #53), & 2pood (32kg, #73), and only recently did they do these 4kg jumps. Pavel Tsatsouline (the man that popularized kettlebells once again here in the U.S) has some very good points on why the big jumps are beneficially, & how to advance. Considering how pricey kettlebells were when I started having three bells (16, 24, & 32) was a big investment, but I am glad I went that route as I quickly needed more weight for lifts that involve my legs, & hips. I hadn't done much resistance training for nearly 15 years, but was overweight, but active & worked construction. The 16kg is way to light for a man to do two handed swings, and I had to learn how to do a single handed swing. I have banged up tight shoulders, but the 16kg seems to be a good starting point for a man as there are ways to progress especially in overhead lifts. I just hate to see people especially guys that may have neglected strength, & fitness their entire life, or maybe post high school/college to not get the most out of their bells, and $$$. We can have different opinions, but I know for me having a 16kg for learning lifts like snatches, windmills was great, but I needed a 32kg to get anything from deadlifts, & two handed swings if I was after strength, & power. I know have doubles fromn 16kg to 40kg, but when I travel my 24kg or 32 is my go (and only touch a 16kg if it is a really, really bad day or trying something new like juggling). I just dont feel like a 20kg would of made any sense as I think all but the really thinner guys would benefit from them vs making the jump, & reaping the benefits). Sorry for the rant, but money is tight, & I want results without having money tied up in bells I don't use when it could of gone to getting me a double or a bigger bell. I will also add I love my Dragon Door bells as they are great, & were last I kmew made in the USA. I encourage folks to buy American made, & I also really like my new made in the USA Rogue bells.
For me of course the 16, 24 and 32 is what you need. Could be enough for life.
At the begging buy just 16 and 24. For 1 handled exercises it is good starting point.
Then I would go 32, the next second 24 then second 32.
Long after that you could need 40 and 48 but most of the guys do not need them at all.
My set is 16, 24, 24, 32, 32 and 40.
16 is now too light for me for training but I use it every time for warm up. 40 on the other hand is too light for 2h swings but too heavy for 1 handed exercises. But I will get there😂
Totally agree, the 24kg was such an improvement from 16 and double 16. Working now in preparing for the 32.
FYI, this is the video in which Pavel talks about big jumps: czcams.com/video/GDEa7Lh1HJ8/video.html
@@karolwojcikiewicz1653 Are you a guy? How much do you weigh? And how tall are you?
Just buy the whole set. Then your committed.
Where things are invented has nothing to do with how they are sold. There are 2.2 Yankee Kilograms per Metric Kilo.
How is the mens and womens heaviest weight the same?
I only use Weider kettlebells, highest so far is 45 lbs. Just can't see myself going to 70 lbs or even 55, maybe 50 soon.
I fight at 132 lb. I normally walk around in the 140's weight kettlebell would you recommend for kettlebell deadlifts
Terrin Jackson II I think kettle bells are best used for more dynamic excercises than deadlifts. Such as swings, cleans, presses, snatches, tgu. If you want to train deadlifts, best stick to heavy overloading. If you can't train at a gym, maybe a kettlebell and attach a. very heavy band. It's not ideal, but it works somehow.
perhaps a better question, how much can you deadlift might determine what is a good weight for swings, etc.
@zack henderson: Excellent video! What are your thoughts on competition style vs. hard style kettlebells?
I like both but typically use Hardstyle. Video coming very soon!
Personally, my arms and hands had a lot to do with selecting between the two. I have genetically small arms and hands. Some smaller cast bells rack uncomfortable for me. Then the handles get thicker as the weights go up on cast irons making it awkward for grip with 24kg and 32kg. I find competition bells work better for me in this respect. Having said that, before changing and buying a few competition bells to suit my needs...in hindsight the 12kg and 16kg cast bells did work for me and I should have just doubled up on them. I would have had all I needed to be honest. The 12kg in cast iron is a small bell and it wouldn't have been that much more awkward to do double swings and do double rack squats instead of a goblet squat or a two hand swing with a single 24kg competition bell. But I'm still happy out. I bought a 12kg and 16kg in competition bells to kick start me off and I just added a 20kg and 24kg. I might buy one more bell and it will be a toss up between a 32kg or a second 16kg.
got 1 32 and one 24 kg as my first set before watching the video
What if I only have a budget for just exactly 1 kettlebell, what weight should I get?
Depends how strong you are! I’m fairly strong but didn’t need more than 18kg as long as you get good time under tension using them. Anyway, no matter how strong you are 18kg for 10 reps Turkish get ups is going to be hard
One pood of course. 16kg
Would a 24kg bell be enough for swings ? I just want to develop a strong back but don't want to up the weight to 32kg
24kg is “enough” for most people, yes
My wife and I are building a gym atm and are going for an 8, 12, 16, 20 and 24 to start with. She's starting with the 8s and move up, and I'll probably start with the 16, or 12s, and move up. Way I look at it as that the weight required will vary per exercise so useful to have a range. We'll broach the higher weights and doubles as we progress, and the doubles we do get will likely be another of what we have 1 of already. Great clear info, thanks.
I have an 8 and 20 and I can't decide on 12 or 16
@@AwakenZen what do you use most currently? Is 8 too easy for tgu? Is 20 okay for goblet squats? What about swings and snatches? Where are you trying to build difficulty. Honestly, it's good to have both. I started off today with 16kg swings but I had to drop it back down to 12kgs after a few sets and used the 12s for presses too. It's annoying but it's good to have a range so you keep form.
@@sonuvabitch I don't do TGU really not a fan but I have double 8kg and it kicks my ass but I would like something more heavy so 12kg sounds the best option
Thank you for this. Wish I had seen this before I bought a 15 to start. Very heavy. But ok for swings but not overhead stuff. Will get a 8 soon
A 8 overhead is fine 👍
This is really good guide. These Kettlebells cost an arm and a leg so you don't want to buy anything you wont use.
I was under the impression to go up 4 kilo's so I said for instance should be recommended 12 kilos, 16 kilos and 20 kilos first set? thanks
if you are male 16 and 24 for starting is a nice set
7:05
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I'm a fat f**k and could lose some weight @194lbs. and 68" height. Do I go with light weight?
I think it's better to go light and more repetitions for cardio. I'm a big man and i bought a 6kg kb. It's about flow, not strength.
Every place I've been where they sell them, has them in pounds rather than kg
Ended up getting a 20kg one first, it's actually good for all the movements that I'm doing so far but do need to make sure my form is solid
If you can press it overhead it is great starting point. And after training with that for a while, instead of upgrading to heavier one, id get another 20kg and be set for basicly everything.
I started with a 63 good start it was a humbling experience. Need a 50 something and the next heavier size. Lock them abs, and lift
53 humbles a man
Kg’s for life 💪
I m 55 kg male, decided to start double swing exercise with kettlebell. What weight should I choose ..?
Certainly nothing heavier than 12kgs. Probably even 8kgs will be fine to start with.
Bought this for my youngest to develop basic form for single hand kettlebell work. czcams.com/users/postUgkxtaDAl93XF8wxJhssTtjIFjzid82wglva It has a nice grip on it, just a little rough so it isn't slippery. I was doing a few rotator cuff exercises to test and worked well for those movements I'd been doing with a regular dumbbell. Cool thing you can do is hold it in your hand for door-knob turns to work the forearm and grip. Note: it's small, almost all handle, but that's what I expected given the weight. Smallest I've worked with before is 15lbs, so it was kind of funny to see the difference 10lbs makes.
start 26 lbs for men
Pounds in my neighborhood ...
The Russians use poods.
1 pood = 16.4 kgs
Sadly My dumbass got a 8lb and 15lb
Play at 1.75 speed
Iam a. male, i brought a 8kilos kettlebell. But after seing this i think about getting a 12kilos 🤔
Both are fine! I started with sets of 12 and 16 kgs, then bought sets of 4 and 8 kgs after that🙂
My advice as a man is to look around and see what the girls are lifting around you. Make sure you triple whatever they're lifting, especially if you event want a chance at procreation.
Hahaha, I found this comment very funny. I mean, I am a skinny runner guy just getting into kettlebells, and I can assure you that it is still possible to attract beautiful women.
@Mackenzie Usher yeah just ment for a good laugh. There's been many instances at the gym where I'm lifting a smaller kettlebell then women around me at the gym and yes it hurts my ego, but I have to remember its my body and I'm not working out to impress
It seems that kettlebells don't really work the biceps. It seems that the main muscles worked are the legs, back, core, and shoulders.
High rep cleans and you’ll feel it in your biceps. Looping a belt or a band through the handle also gives you options though many would agree that dumbbells are a better fit for direct arm work but again a kettlebell and a belt/ rope/ band will give you options.
You get a heavy kb and you can curl it also get a towel and put it through it and can curl, it can kill them arms
I injured both my biceps when I was learning to clean the kettlebells by using to heavy a kettlebell. So kettlebells do work your biceps....can even annilate them if your not careful. Also your biceps will get worked if you do bent over rows and high pulls.
of course they do, you can do similar as dumbbell with slight change of weight positioning, you can mimic various dumbbell curls and make your adjustments and unique exercises.
Watched the video 1 month ago, bought the 16Kg Kb... watched it again ydy- Bought the 12 Kg today!... #AllHailZack
All the best in your training!
Kg's? The ones I have are measured in freedom increments 🇺🇸
😂 I’ve never heard “freedom increments” before. Mine is in lbs too, now that you mention it!
i treat lb like kg
for guys I highly recommend getting double 32kg as your starting bell.
I'm going to stop you right there. You know what? I don't need you to tell me three kettle bills will work for the first 2 years of my training two times before you get to anything useful. And saying kettlebells only come in kilograms? Had to turn it off and find elsewhere.