How to pick the right size Kettlebell.

If you’re ready to start training with kettlebells, but don’t know where to start, There are a ton of general guidelines and suggestions out there to guide you.  For me, there are three things that are more important than others when choosing the right KB size for you. 

In this article,I’m going to break down those 3 concerns down. 

And I’ll discuss my thoughts on choosing the type of kettlebell that is most comfortable for you.

 Let’s get right to it; keep these suggestions below in mind when reading the weight recommendation range chart at the end of the article.

Top Three Kettlebell buying considerations.

What's your T level? 

There are muscle mass differences in humans with more testosterone than those with less that will dictate a difference in starting weight. 

 When you see weight recommendations for men, it’s reflective of those higher testosterone levels which create more muscle mass.  Recommendations for women are based on lower levels of testosterone that create less muscle.

 For the purposes of this article, I’m going to refer to these two groups as High T and Low T.

 What are you going to do with it?

 There are two types of ways to use kettlebells- moves to develop ballistic power and exercises to build strength- and they determine how heavy your kettlebell will be.

 The weight you use to swing a KB (a ballistic exercise) will almost always be heavier than a controlled movement to build strength, like an overhead press.  One uses momentum and full body engagement to move the bell, the other requires control and uses less muscles. 

 I recommend getting 2 different size bells to start. 

 What’s your fitness level?

 This should go without saying, but you need to start where you’re at when choosing the right kettlebells.

 Aspirational swinging has no place in the program of someone who’s new to KB training.  You may see people swinging a fifty pound bell and wish to do that, but I promise, starting there will prevent you from being able to do that for a LONG time.

 Because the chance that you’ll hurt yourself- and become scared of doing it again- is high.

 So if you’ve not had a regular strength training routine for at least 4 to 6 months- no, being a consistent runner/biker/yogi/dancer doesn’t count- you’d benefit from choosing from the lighter end.  

 If you’ve regularly lifted dumbbells, barbells, or other weighted tools, your best bet is to choose the weight recommendations toward the heavier side.

A word about the different types of kettlebells.

 KB’s come in both pounds and kilograms. Ones that come in pounds typically go up in five pound increments, whereas bells in kg’s go up by two.

 Note that if you’re looking at both, there are 2.2 pounds in 1 kg.  

 So an 8kg bell is 17.6lb, a 10kg is 22, a 12kg kettlebell is 26.4lbs, and so on.

They also come in two styles: HARDSTYLE (sometimes called fitness) and COMPETITION.

 This is where preference comes in.

 Hardstyle bells can range pretty widely in size- both in how big the bell of the ball is and how big the handle is.

These bells are most often made from a variety of materials including cast iron, and can come with a plastic or powder coating on the handle or the bell itself. 

Competition bells are used in KB sport, and because of that, they’re required to be certain dimensions and are all made of steel.  The size of the bell doesn’t change with the differences in weight.  And they’re required to have just two handle sizes: 33 and 35mm.

 With so many options, how can you choose the right one??

 There are plenty of trainers (and companies) out there that will tell you “This is THE best kettlebell on the market” and that one that ‘most’ people are using.

 I’ve always thought that the KB world is a little elitist- in who they market to and how they price their bells- as the ‘best’ brands are always the most expensive.

 That often becomes a barrier to someone who’s ready to start, but not ready to spend $80 for a 13lb KB.

 And since I’m all about accessibility and lowering the bar so you can just do the thing, here’s my thoughts.

 You can find good cheap bells at second hand sports stores, FB Marketplace, and garage sales.  You can buy decent ones at TJ Maxx and all their affiliate stores, as well as places like Target and Fred Meyer (or Meijer or your local big store).

No matter where your bell comes from, here’s what to look for:

• A smooth curved handle that doesn’t have any seams or bumps, and that fits in your hand easily (so for people with smaller hands, a big chunky handle will be cumbersome and harder to hold than a 33mm ish size handle).
• If a KB has a coating on it, it will chip if it’s dropped, so be aware of this.  I personally prefer enamel coated cast iron, but I use them on a mat and am careful with them.  A couple have some chips, but they don’t affect me much.
• a bell that fits your budget and your space (competition size bells and some hardstyle bells are BIG so if you’ve got limited room you might choose something else).

So without further ado, here are my recommendations:

 

I’m just starting or beginning again after years off.

I’ve been strength training for a while now.

Hope that clears up some confusion.

Remember this is just a guideline.  Take what info is helpful to you and leave the rest.

**If you’re looking new to KB’s and looking for some direction, I’ve got a self paced course called The KB Skills Blueprint that teaches all the fundamental movements. 

 And if you’ve got some experience and looking to join a group program that focus on sustainable, doable strength and mobility workouts with zero diet talk and all the non diet support you need?  Check out The Collaborative- doors open several times throughout the year.