Kettlebell Sizes report
Kettlebells are mainly used for exercise equipment at home or in the gym, often with multiple weights, ranging from 5 pounds to 60 pounds. You may be new to the fitness world, or you may go to the gym five times a week for years, and either way, kettlebell exercises are good for you.
While many dumbbell and kettlebell movements look similar, kettlebell movements are slightly different because each exercise involves multiple muscle groups for correctness and stability. All kettlebell exercises make muscles strong but not bulky and increase heart rate to the same level as cardio.
Experts say a kettlebell workout combines cardio and strength training that works your entire body. There is not always enough time for a long workout for some fitness enthusiasts, and sometimes you need a quick and efficient way to train. The kettlebell swing is one of the best full-body workouts. This article introduces available kettlebell sizes you can choose from.
Kettlebell Size Guide
Kettlebell training involves many muscles and is dynamic. Training with kettlebells can activate more muscles, improve explosive power and joint stability and flexibility, and increase the strength and endurance of the body. In addition, kettlebell training can also improve core muscle groups, body coordination, and small muscle groups. helpful. "If your goal is simply to get stronger, you don't need kettlebells, but if your goals also include burning fat and increasing endurance, kettlebells are great," says strength and conditioning expert Jason Brown.
The kettlebell swing can exercise the glutes, legs, core muscles, shoulders, and chest. It can be said to be a very classic training movement. Please don't underestimate this movement; although it may not seem difficult to complete, all kettlebell training is often high-intensity. But no matter what movement you choose, to ensure the best training results with kettlebells and prevent injury, you should follow the advice of fitness trainers to select the most suitable kettlebell size.
Factors to Choose the Correct Kettlebell Size
It is essential to consider certain factors when choosing the right kettlebell size. These factors are:
- The type of kettlebell exercises: Ballistic vs. Grind Exercises
- Age and current fitness level
- Your weightlifting experiences
- Your workout goals
- Kettlebell weight
Ballistic vs. Grind Exercises
Choosing a kettlebell size depends on a few factors. First, let us look at kettlebell training itself. Kettlebell movements can basically be broken down into two groups:
- Ballistic: lifts, swings, cleans, snatches, tossing, juggling.
- Grinds: Turkish Get-ups, overhead presses, windmills, bent presses.
| Training | Male | Female |
|---|---|---|
| Ballistic Exercises | 35lbs (16kg) to 53lbs (24kg) | 18lbs (8kg) to 35lbs (16kg) |
| Grind Exercises | 18lbs (8kg) and 44lbs (20kg) | 13lbs (6kg) and 26lbs (12kg) |
Recommended Kettlebell Weight
| Fitness Level | Male | Female |
|---|---|---|
| Beginner | 35lbs (16kg) | 18lbs (8kg) |
| Intermediate | 44lbs (20kg) | 26lbs (12kg) |
| Advanced | 53lbs (24kg) | 35lbs (16kg) |
Kettlebell Size By Workout Goals
| Workout Goals | Male | Female |
|---|---|---|
| Balance and Coordination | 26lbs (12kg) to 44lbs (20kg) | 18lbs (8kg) to 26lbs (12kg) |
| Agility | 18lbs (8kg) to 44lbs (20kg) | 9lbs (4kg) to 26lbs (12kg) |
| Strength | 35lbs (16kg) to 53lbs (24kg) | 26lbs (12kg) to 31lbs (14kg) |
| Endurance | 40lbs (18kg) | 25lbs (11kg) |
Conclusion
Kettlebell training has exploded in popularity in the fitness world in recent years. Compared with other resistance training, kettlebell training has a more direct effect on the muscles of the whole body. It is more effective for improving explosive power and endurance. It can help you train stubborn muscle groups to lose weight, train muscle fibers from different angles, enhance aerobic training, enhance cardiopulmonary function. To get the most out of your kettlebell training, you need to choose the right kettlebell. You also need to do the exercises and movements in the correct form.
