Kettlebells, or traditional Russian cast iron weights that resemble a bomb with a handle, are fast becoming a very effective method of weight training. When choosing the right kettlebell to begin your training, it is important to determine the proper size. Training with kettlebells involves steady movement with many repetitions. Though some of the sizes seem to light, consider how it will feel after a few minutes of nonstop maneuvering. |
Here are some tips to help you choose the right size. Women: If you are inactive and are moderately to seriously overweight, take care to choose the proper weight. You body mass allows you the freedom to choose a slightly heavier kettlebell than someone who is slightly underwieght. Either the 4kg or the 8kg is the best choice. Try the smallest size first. If it feels that you are not feeling resistance while lifting, move to the 8kg.
If you occasionally work out and can lift about 16 pounds above your head without strain, begin with the 8kg. It may take you a few times to build up to all of the reps in the workout, but it is better to have a kettlebell that is just a bit too heavy than too light.
If you work out routinely, have strong shoulders and feel very stable while lifting 25 pounds above your head, use the 12kg. If you are a more experienced kettlebell user and your cardio is high, consider the 16kg. But be careful! This is more of an advanced weight for women and should not be chosen without forethought. After all, lifting 35 pounds above your head with one hand is hard if too heavy!
Men: If you are slim or underweight, do not workout and have trouble lifting and carrying a bucket of water less than 50 feet, start with the 8kg.
If you are overweight and do not work out, the 12kg kettlebell is a better fit, as you carry more mass and therefore need more resistance.
If you can lift about 30 pounds above your head without discomfort, consider the 16kg. Be sure that you have no shoulder or neck injuries, or else you run the risk of really hurting yourself.
The most important aspect of this guide is to consider your body when making your decision. Too much of anything will hurt, rather than help. The aim of kettlebell training is to achieve a desired level of strength: it is important to begin properly and with an appropriate amount of weight to balance out your overall maneuverability.
Kettlebell Seminars UK has been set up by two of the Country’s leading kettlebell instructors, Guy Noble and Adrian Burton. Together, they have years of experience in training clients and teaching personal trainers and coaches as KB instructors on their Register of Kettlebell Professionals instructors courses.
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