using-kettlebells

What are the benefits of kettlebell training?

Kettlebells are versatile, highly effective tools that for centuries have been used to build strength, endurance, explosive power, cardiovascular fitness and metabolic conditioning.

A primary benefit of kettlebells is the combination of strength and cardio training in one piece of equipment; kettlebell exercises simultaneously engage multiple muscle groups, making them an efficient way to train. They also require you to use your core muscles, which can improve posture and balance.

But with so many different kettlebells on the market, where do you start? What type of kettlebell should you buy, what weight do you need and how do you make sure you’re using them properly?

In this article, we’ll share tips on how to choose the right kettlebell for your needs and guide you through the basics of kettlebell training, including perfecting your technique and choosing the right weight. 

What type of kettlebells should I buy?

There is no simple answer to this question: it all depends on your fitness level, training needs and personal preferences. 

Vinyl kettlebells and PU kettlebells are great options for home and commercial gyms, beginners and regular gym-goers. Steel kettlebells are a classic, durable choice. Competition kettlebells are the gold standard and the go-to for serious athletes and fitness enthusiasts who want to challenge themselves and improve their performance.

Let’s start with competition kettlebells, as Physical has just launched a fantastic new range.

Did you know kettlebells is a sport, not just a fitness training method? It means every competition kettlebell must be standardised to meet specific size, shape and weight requirements for use in kettlebell competitions, ensuring athletes compete on a level playing field. 

Physical’s new range ticks all these boxes and adds the sleek look and feel of a matte finish; two rings for ease of weight identification; and ultimate durability with each kettlebell manufactured from just one cast iron mould. These are a fantastic new option for every environment, from competitions to commercial gyms, fitness studios to home gyms.

Vinyl kettlebells are an affordable, durable option, often with colour-coding for ease of weight selection. The vinyl-dipped coating provides a smooth, non-slip surface for a secure grip, making them comfortable and safe to use. 

PU (polyurethane) kettlebells are an even more durable option, with a high-density coating that’s incredibly tough and resistant to scratches and chips. Suited to heavy use over time, it makes them a great investment for commercial gyms. 

Our premium own-label model – the Physical Performance Urethane Kettlebell – is a popular choice. Its ergonomic design has user comfort in mind: an optimised handle diameter ensures sufficient space in the ‘window’ for all exercises, an element of grip has been built into the lower half of the kettlebell, and the handle has been designed for improved grip during use. Large white digits enable ease of weight selection and custom branding is available. 

Finally, solid steel kettlebells are a classic choice – very durable and long-lasting, with a rough, textured surface that provides a good grip even when hands are sweaty. 

Of course, anyone looking to compete should ensure it is steel competition kettlebells they are training with, which brings us back to our fantastic new range.

 

What exercises can you do with kettlebells?

Before you start using kettlebell weights, it’s crucial that you get the technique right to avoid injuries. Our Physical progressive workout 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, with tips to achieve the best results. There’s even a heads-up on which exercises aren’t suitable for beginners.

What weight of kettlebell should I use?

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; if you start with a weight that’s too heavy, it can lead to poor form and injuries.

Choose a kettlebell that’s heavy enough to challenge your muscles but that allows you to perform a variety of exercises with good 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.

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.

As a commercial gym operator, you’ll want to invest in kettlebell sets that provide a range of weights to suit all fitness levels. 

At Physical, we offer kettlebells ranging from 4kg to 48kg, so there’s a weight for everyone and every exercise, regardless of fitness level.

Where can I buy kettlebells?

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 our fantastic own-label Performance PU Kettlebells, steel kettlebells to our brand new competition kettlebells. 

We also offer a range of kettlebell storage options for home and commercial gyms, including racks and stands to keep kettlebells organised and easily accessible. This helps gym floors stay free of trip hazards, makes workouts more efficient and helps extend the life of the kettlebells, protecting them from unnecessary wear and tear.