How to use kettlebells and which weight is right for you
We’re here to show you how to use kettlebells
Kettlebells are a versatile and effective piece of equipment that have been used for centuries to build strength, endurance, explosive power, cardiovascular fitness and metabolic conditioning; this really is an incredibly versatile tool that packs a punch way beyond its size!
Kettlebell exercises engage multiple muscle groups, making them an efficient way to build strength and improve cardiovascular fitness. They also require you to use your core muscles, which can improve posture and balance.
Additionally, kettlebell training can improve metabolic conditioning for a fabulous calorie burn.
However, many people are unsure how to use kettlebells properly and what weight they should start with.
In this article, we’ll guide you through the basics of kettlebell training, including perfecting your technique and choosing the right weight.
Perfecting your technique
Before you start using kettlebell weights, it’s crucial that you get the technique right to avoid injuries. Our Physical app offers free access to a library of expert-led videos that can guide you through the various grips and holds you’ll use during your training.
The app includes detailed coaching on 20 different kettlebell exercises, from the classic kettlebell swing to the Turkish get-up and goblet squat.
These videos aren’t just exercise demos, either. Our expert trainer talks you through all the things you need to focus on when doing the exercise, as well as the common mistakes people make, and offers tips to achieve the best results. There’s also a heads-up on which exercises aren’t suitable for beginners.
Choosing the right weight
When it comes to choosing the right weight for your kettlebell, there are a few factors to consider.
As you’ll see from the videos on our app, kettlebell exercises are generally quite dynamic, training multiple muscles at the same time and moving your body in various planes of motion. Our advice is therefore that you start light, especially while you’re getting used to the technique, and work your way up over time. Many people make the mistake of starting with a weight that’s too heavy, which can lead to poor form and injuries.
The most important factor is to choose a kettlebell that’s comfortable and safe to use, and that allows you to perform a variety of exercises with good form. Your weight should be heavy enough to challenge your muscles, but not so heavy that you sacrifice form: form should always be prioritised over weight.
If you’re new to kettlebell training, we recommend starting with a weight between 4kg and 8kg. This will allow you to focus on technique and build strength gradually. As you progress, you can increase the weight by 2kg to 4kg at a time and add more exercises to your routine.
As a commercial gym operator, you’ll want to invest in kettlebell sets so you have a range of weights to suit all fitness levels. Even for a home gym, it’s wise to have a few different weights of kettlebell, as you’ll probably need different levels of resistance for different kettlebell exercises.
At Physical, we offer kettlebells ranging from 4kg to 48kg, so there’s a weight for everyone and every exercise, regardless of fitness level.
Look no further than Physical
Whether you’re a beginner or a seasoned athlete, and whatever your training needs, our market-leading range of kettlebells and kettlebell sets has you covered, from vinyl kettlebells to PU kettlebells, competition kettlebells to steel kettlebells.
We also offer a range of kettlebell storage options for home and commercial gyms, including racks and stands. These can help keep your kettlebells organised and easily accessible, keeping your gym floor tidy and free of trip hazards and making your workouts more efficient. Proper storage can also extend the life of your kettlebells, protecting them from unnecessary wear and tear.