Ultimate Guide On How To Start & Progress With Kettlebell Weights - (FROM BEGINNER TO PROFESSIONAL)
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- čas přidán 20. 06. 2024
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If you have just discovered the kettelbell and you’re wondering about what weight you should choose, then this video is for you! Choosing the wrong weight not only increases the risk of injury but also warps your perception of what kettlebell training is supposed to be (and feel like)!
THE BALLISTIC ELEMENT
Before diving into weights, you want to understand the ultimate strength of kettlebell-training. Even though you can use the kettlebell for ginding lifts like a deadlift or a squat for example, the ballistic element distinguishes the kettlebell from all other training equipment. When choosing a proper weight, you want to work with something that cover all necessary bases as effectively as possible.
When it comes to Beginners, we recommend 8 kg and 12 kg respectively for women and men who are just starting out. We don't recommend using anything below 8 kg.
The reason for this recommendation is pretty simple: Starting with a too light of a weight will lead to the fact that you will mostly use your arms instead of your hips - and this will warp the aforementioned perception of what kettlebell-training is.
4 RULES OF PROGRESSIVE OVERLOAD
Once you’re all set and ready to go, you need to know when and how to progress. While upgrading to a heavier weight is certainly one rule of progressive overload, in our book it comes last.
So let’s take a look at the 4 rules to progressive overload, that you can apply in your kettlebell-training
Rule #1 - Increase Time
Rule #2 - Increase Speed
Rule #3 - Decrease Rest
Rule #4 - Increase Weight
WEIGHT JUMPS AND INCREMENTS
Maybe you’ve seen smaller increases - such as the 2 kg increments that Sergey Rudnev has brought to the kettlebell map. While these increments are certainly good for a tight workout program if you want to compete, it leaves you with more option. According to Dan John, more options in the decision making progress may confuse some people at the end.
Pavel’s opinion about the massive weight jumps in 4 kg is the following: These bigger jumps in weights force your body to level up more quickly. Another factor that massive weight jumps offer is the fact, that your technique has to be safe from all angles.
EVERGREENS AND PROFESSIONAL WEIGHTS
On a final note, a word about professional weights. Professional weights require a near perfect execution of technique because of the higher injury risk. If you make a mistake with an 8 kg, most of the time you won’t severly hurt yourself because the weight’s pretty forgiving and your body’s strong enough to handle it.
This grace periods comes to a sudden and painful stop if you miss a snatch with a 28 kg. Denis Vasilev said this is one of the reasons, why certain weight classes belong into the hands of professionals.
So here comes the idea of "evergreen weights". Evergreen weight are weights, that most of us can use throughout the whole year in our kettlebell workout schedule. That means that after you’ve learned the technique, after you’ve built a strong foundation - most of us probably work with 2 different weights - and we’re good with it
Most men will end up with 20-24 kg as evergreen weight while most women will end up with 12-16 kg as evergreen weights
TIME STAMP
00:00 Intro
00:35 The Ballistic Element Of Kettlebells
01:51 Weight Recommendations For Beginners
03:10 Simple & Easy Workout With The Perfect Weight
04:18 4 Rules Of Progressive Overload
08:14 2 kg & 4 kg Weight Increments
10:03 Professional Weights: Where General Fitness Stops
11:35 The Idea Of "Evergreen Weights"
12:06 Color Guide
12:40 Free Kettlebell Workout & 90 Days Of Kettlebells
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It's 3 am. wow! I cant believe I'm this excited about kettlebells at 3 am. At 43 and prior military, I have no intention of looking my age and letting myself go. I switched from the gym to home workouts because of covid and I just purchased my first 2 kettlebells, 8 and 12. Thanks so much for your wonderful tips.
You're welcome! - Gregory
I feel this a lot. It’s Friday night and I just want to learn more about kettlebell training 😂 I’m loving this channel
Prior military service here as well, and loving kettlebells! Keep it up sister!
it's 5am in Las Vegas and I've watching kettlebell tutorials for 2hrs now lol.
This is exactly what I needed. Thank you! I'm getting back into fitness from being out for a long time and have wanting to jump back in with kettlebell training.
This is one of the best explanation videos about intro to kettlebells that I had seen in CZcams. Easy to understand, bunch of useful tips and very well edited. Thank you very much!!!!!!
Awesome! Thank you Luis! - Gregory
Thanks for the tips, thought I needed a increase weight but I did the first 3 rules and that has helped a lot
thanks for the videos dude
Wow, excellent video, very informative, love your chanell! Thank you very much! "Жить сильным" - cool print)
good stuff thank you
Thank you! Super informative💪
An amazing video. You're the best. Keep it up !!!
Thanks a lot! I like your name, Gregory! - Gregory
thanks a lot love it
dude you are perfect, no bullshit but experience
Preach brother
Amazing video.
Glad you enjoyed it! - Gregory
O MG I am so glad I discovered your channel! I'm 50 y/ô out of shape and I've just started with kettlebells. Ifelt I was getting nowhere and now know why... I was using a 6kg..just did the routine I've been doing with 10kg (heaviest one I onwn) and I feel 100% better!! Just ordered a 12kg straight away. Thankyou!!!
Let's go Alex! - Gregory
Very informative
Glad it was helpful! - Gregory
Great video! I have been moving up in increments like you said.
Excellent! - Gregory
Increasing weights is just so motivating! I switched to 12 kg for turkish get up last weak and I'm so pleased with myself ;)
Nice work!
Wie immer sehr gut erklärt. Aus eigener Erfahrung musste ich schmerzhaft erleben, dass meine Snatch Technik für 24 kg nicht gut genug ist. Bin jetzt auf 16 kg runter. Früher habe ich die Technik nur nachgemacht. Jetzt fühle ich sie.
Macht so weiter!
Danke für dein tolles Feedback Marcus! - Gregory
Thank you
You're welcome!- Gregory
I have learned something new today. I jumped from 12kg to 16kg this month. I 1st bought the 12 kg 2 years ago and used it occasionally on and off. Last year I decided to get back in shape so I started IF and 15kg. I am back in the gym now and I noticed that 12kg was a bit light. That's why moved up to 16 kg. I am 5ft7, an average body shape and now feel a bit strong. I didn't now about the progressive overload and I will put that in practice and see if I can move to 2 x 14 kg or 2 x 16kg.
Thanks
Great job! Keep sharing your progress! - Gregory
Started with 8kg and went to 12kg in a month. Theae are great tips to increase the longevity of the weights you already have. Thx
Great to hear! - Gregory
You're good at this stuff! Good production values, good humor etc... I'm taking tips to coach my ex wife and girlfriend 😃💪 Thanks💥
P.S you made a good point on the weight being too light... It's counter intuitively EASIER in my opinion to learn the jerk with a weight that's too much for you to strict press for 10... Go heavy is the key.
Thank you! - Gregory
Thank you for these fantastic, comprehensive videos. One question about increasing level of difficulty without adding kg: could it be that slowing a movement down (greater time under tension) is not an option for kettlebells due to the ballistic nature? I'm sensing the answer is yes ;) Thank you!!!
I think you already have your answer Rey! However, slowing down the grinding lifts can increase TUT and therefore provide a bigger challenge without adding more weight. Thanks for the feedback! 💪😁 - Gregory
i love the first scene where you swoop up on us on the scooter. hahahha I weigh 250 and i have average strength, is 35lbs too much weight? it feels ok, but i'm not sure if it's going to be ok for some of the more loaded exercises @Lebe Stark
Sorry i'm late, great vid tho! Learned alot! Im curious af right now about @ what weight is that lady working with @ 2:53 ?
She's using a 12KG. - Gregory
I like your t-shirt 😀
hi. wo kann man dein graues shirt kaufen? danke
dude you are smart
Hello and thanks for your videos. Concering the evergreen weights, you mentioned only two weights needed for training. For a male, how much of a weight difference between the two weights do you recommend assuming the heaver weight used is a 16 kg? Thanks.
For males who have perfected their technique and are solid in training, evergreens can be 20 and 24 kg. In your case, a 20 KG would be next.
@@lebe-stark Thanks. I was actually needing to go in the other direction. I'm 68 and had some serious health issues the past year and lost a great deal of my strength. But I'm on the comeback now and am finding the 16kgs are too heavy for me for the TGU. Also I'm trying to learn the competition type swing (double knee bend) and am finding the 16 too much to learn the technique. So I was thinking of lowering my weight to either a 12 kg or even a 10 kg mainly for those two exercises but also could use it for high rep overhead presses. Anyway, great content on your channel and all the best.
Where can I buy kettlebells like the ones you use? God bless you and your family
Search for competition KBs.
Thank you for this vedio and as a very begginner can I use a lesser weight than 08 kg for home workouts ? May be 03-05 kg ? ( 40 y / 03 C- sections/ weight 70kg / 148 cm in height. )
If you feel comfortable with less weight, go ahead! 💪 - Gregory
Hallo: I am 75 years of youth! I work out every day, rotating upper body and lower body. I am fairly good at working dumbbells and a leg machine for strength and and I believe 16 kg is a good weight for me to start. I am somewhat torn between the cast iron and competition kettlebells as I won’t be competing at my age and I just want to focus on strength, power and agility. Perhaps you could address a specific program for seniors over 65 years of age? I have been athletic all my life but my profession in banking and economics has kept me behind a desk for all those years. I have slimmed down to 155 lbs, from 214 lbs over a five year period with body fat 11 %. I am ready for my next challenge with kettlebells! Vielen Danke.
Richard, we have lots of beginner workouts on this channel! Give them a shot!
Great information in this video. It would be a lot cooler and helpful to say the weights on pounds for those of us that don't use the metric system.
What about flooring? Is a 2cm thick rubber tile enough to protect my ceramic tile floor?
We have a 2cm thick flooring Samuele and it's perfect for kettlebell training! Only downside is the "tough" material that may be hard on your knees, elbow etc. - Gregory
8 kilos = 17.6 lbs
12 kilos = 26.5 lbs
Thanks for the translation into pounds! - Gregory
Could you recommend a certain length of time to work out for a beginner? 30 min 3 times a week
Beginners fare best with 5-15 minutes per kettlebell workout. - Gregory
Hi thanks for the reply I'm now swinging a 24kg for 30 minutes ;) love it....
Any tips on kettlebell sizes?
Go for competition kettlebells Ayema. - Gregory
My son is 15 and has been weight training for 6 months. He wants to get into kettlebell training. What weight should he start with? Thanks.
We've just had a couple of 8-11 year old kids in the gym and they trained with 8 kg. - Gregory
What if I’m new to kettlebell training but I’ve been strength training with barbells and dumbbells for about 7 years?
For technique purposes, I'd always start with a 12 kg. You may end up using the 16 kg shortly after getting accustomed to the technique. - Gregory
@@lebe-stark I appreciate it!!!💪
Awkward question, but why did you "sandwich grip" the kettlebell for the goblet sqout? I'm just curious because I always grab it by the sides of the handle.
Both are fine. The „sandwich“ (love that description, btw) lets me focus on my legs better since my arm/ biceps don‘t burn out quickly.
@lebestark-official thanks. I'll give it a try, but I'll probably go back to grabbing the kettlebell by the ears. If ether way is fine that atlest it's not a bad habit.👍
I do it a little bit different.
So, I started with the 8kgs kettlebell I did 12 reps, next time I do 10 reps with the 8kgs and 2 reps with the 10kgs kettlebell. I decrease the reps with the lighter and increase the reps with the heavier on every second workout until I can do the full sets with the heavier then comes the next weight.
I know it Sound odd but I really like my method because I push myself juet a little bit every time and keeps me motivated.
Does anybody use the same method? What do you think? 🙂
Super erklärt. Macht doch mal Videos auf Deutsch. Da gibt es nichts gescheites.
I am a follower but this has just come up in the recommendations. Talking about progress, and especially rest times, I still try to follow what Pavel said: make the movement seamless.
While it is not a criticism, because it comes down to a lot of personal factors (that's the beauty of the kettlebell), but most instructors don't perform exercises that way. Especially when I look at the TGU. I think Pavel makes this comment regarding the get-up - he doesn't actually teach the TGU in his first book/video. I see a lot of people (not instructors) seem to hesitate before fully standing up from the kneeling position. Or anywhere else between the movements. Probably he spoke from experience when he said that. Perform the whole TGU seamlessly... it is a lot harder.
Btw. I prefer the reverse TGU. :)
I'm American adult man. And I got a 30 pound or 14 kilo kettlebell. I see 35 and 45 pounds allot.
I've been training with 20 kilo past 1yr should I move up to 24 kilo?
Moving up to the 24 KG is always an option if you feel comfortable with 20 KG. - Gregory
You didn't mention the black ones, white ones or silver ones.
👍
12:00
Qiestion A beginner in exercising kettlebells with size should i Stared with
For women, we recommend an 8 kg Kettlebell/ Competition Size. 💪. - Gregory
4 seniors 76+ men like say sly stallone the wt should be 12 kilo?
8-12 KG. In that age bracket, it depends heavily whether people trained before or not.
Ok ok I am a 41 years old male... I started with 6 kg... Should I increase weight?
If it feels too light, jump up to a 12 KG
Great video depends what body type you’re going for double 20s won’t build you much muscle Will get you in shape you have to go heavier to build muscle.
I heard something about funtional movement that they don't recommend squating, I don't remember if that's clearly what I heard hahaha
It's a red flag if "experts" try to discredit evidence-based systems, that have been proven to work. - Gregory
As an American I like weight in pounds & ounces
Kettlebells don‘t care about your nationality
Got lucky yesterday found kettlebells marked in pounds. I am 77 in good shape looking forward to incorporating kettlebell with my bodyweight/animal movement exercise. thanks for your videos
IMHO (been swinging this thing for three decades, in and out), a 2 kg increment is money waster. You won't feel the difference half way through a session anyway. Besides, in Russia where thraditionally Kbells come from, there were traditionally (they like their traditions over there) a "pood" (a traditional -- I told you, didn't I -- Russian weight measure) of 16 kg, "pol-pooda" of 8 kg, "poltora-pooda" of 24 kg and "dva-pooda" of 32 kg. Heavier or lighter than that were not seen in sport-shops and needed to be custom made for a traditional 🙂payment of a bottle of vodka (or two bottles, depending on many factors).
Thanks for sharing your experience! We see the 2 KG increment making sense for women especially.
I started with 6 kg. I think it's too low 🤣
You still have work to do on your swing... It's not smooth and flowing.
And you forget constantly to safely put the bells down.
32 kg for a man
bad for knees
What's wrong with your knees brother? - Gregory
The form on these guys is cringeworthy. That woman was doing the stanky leg while pressing
Thanks for sharing! We always welcome constructive feedback. In your case however, I get the impression that you're mad about something. Care to share what it is? - Gregory
@@lebe-stark no your form was just shit, how rude, do you speak to your customers like that. Wanker
Your technique is all wrong.
Hello! Sorry for my bad English but I’m french guy…
I’m a kettlebell addict for few years and I follow some of your workouts and your videos with attention because I like your style of work I actually use 2x16kg kettlebells and 2x20kg kettlebells both competitions models. The 2x16 kg are « kettlebell kings » brand, very good quality, made of one piece of steel but I don’t really like the handle for my big hands.
The 2x20kg are « fit&rack » brand. I’m not very happy because they are very bad quality, the weight is very distant for the hand, and the quality very low.
I will go soon for 2x24kg, could you advise me for witch brand of kettlebells you use and if you are happy by the quality of them?
Thank you by advance
Regards
Anthony
Try Wolverson, MegaFitness or Kettlebell Kings - hollow core competition kettlebells. - Gregory