So as more and more of you lovely ladies are taking up the 100 Swing Kettlebell challenge the more of you are investing in your first kettlebell and I am both deeply honoured and excited to be helping you on this journey.
Depending on the source you go to, there will be differing opinions on this, so I am recommending these weights based on how I see many beginners cope and with consideration to the type of training I do with my goddesses.
Absolute Beginners (people who have never lifted a Kettlebell before).
This is the most vulnerable group, as these individuals need as much focus to be on good form for the exercise, rather than being distracted by the struggle to hold a heavy weight too.
One thing I can’t stand is feeling pressure to be strong already! I think some beginners put a lot of stress on themselves to be great, especially those who already train. Strength with Kettlebells takes time to build, and this cannot happen without first understanding what the heck you are doing. Making sure you can perform the exercise effectively before increasing the weight is SO important, which is why I am playing it safe with my recommendations.
Generally, women tend to play it safe (too safe) when it comes to selecting weights for themselves, were as men over-estimate their strength and ability to endure an exercise. So I have taken this into account in my advice. The one main lesson I have learned with KB training is you must leave your pride at the door!!
When we become arrogant and proud is when we stand to get hurt the most (which doesn’t just apply to Kettlebells).
Females: I highly recommend that females start with 8kg for most exercises, with a view to quickly increase to 12kg. Consider 4kg and 6kg more suitable for upper body exercises and 8kg and 12kg more suitable for lower body exercises.
If you are planning to buy two Kettlebells to use from home, then I recommend females buy an 8kg and two 4kg or two 6kg, as these will give you more value for your money as you progress however I have a 12kg, 8kg, 6kg and 4kg at home.
In my classes we have 8kg and 2x 4kg and I have invested in a few 12kg and 6kg for the advanced beginners classes. And recently a few 16kg and 20kg!
You will likely use the lighter KB for most exercises during the first few weeks, but you should aim to increase your ability and strength to allow for a heavier KB (even just for the lower body exercises and swings). Once you get the hang of the exercises, your confidence will improve and you will feel happier about using that heavy KB. I remember thinking I would never use a 12kg, and only used it for the swings. So there is no reason to be afraid of weight progression, provided your form is good.
One thing I have noticed with female beginners is that they get comfortable with a weight and tend to stick with it long term! Ladies, this will do you no good in the long run. You must aim to progress your training if you are to continue to see results. Don’t be afraid to increase the weight once you can perform 12 “easy” reps of an exercise, or 30 “easy” seconds of a swing. You all know what I mean by “easy” – when you know deep inside, you have more to give, but you choose to coast through instead because you have had a shitty day or feeling tired. NO MORE EXCUSES … Training should be CHALLENGING, so don’t sell yourself short. You have the ability to be better than even you expect. So never get complacent. Believe in you like I believe in you!
Also Ladies, remember – Using a heavier Kettlebell for these workouts will never make you bulky. I can attest to that personally because I have trained with KBs, in this fashion, for over 3 years now and the only part of me that has become “bigger” is my booty! 😉 The high intensity and explosive nature of KB training make it very difficult for you to gain much muscle; instead will get a lot stronger and very well conditioned. Which translates as “tighter” and “leaner” (provided your diet supports your training goals).
What type of Kettlebell should you buy?
There are two main styles of KB and I recommend you chose between these two:
1. The Standard Russian Kettlebell: Made of Cast Iron. As the weight increases, so does the size of the Kettlebell. The advantage of these is that the Bell is fairly compact and can be easily racked by smaller individuals and will not be as likely to get in the way of females’ breasts. They are also better for racking double KBs, but the handle is often thicker. Also they can come with vinyl coating and I think look really pretty!
2. The Competition/Pro Grade Kettlebell (usually more expensive): Made of Hollow Steel, they are all the same size no matter the weight. The inside is simply filled to make up the weight. The advantage of this is that your technique never alters to accommodate a different weight through progression.
What to look for:
I recommend sourcing good quality cast iron or steel Kettlebells with smooth, rounded handles. If it has a very angular handle, forget it!
The handle should be wide enough to allow you to hold it with both hands side by side.
A flat stable base.
Good quality paint that won’t easily chip, crack or rust – or go with a vinyl coating.
Where do I get my Kettlebells?
I have always bought my Kettlebells from Body Max brand. Powerhouse Fitness. They are great quality and they are competitively priced and they deliver to your house via Amazon for FREE.
The 8kg and the 4kg are available here.
Locally you can get them at a Decathlon store
The 6kg, 8kg and 12kg are available here.
Hopefully this will provide you with a good idea of what you need to get you started. If there is something you feel I have not covered, then just ask below.