Kettle Bells
The Complete Guide to Kettlebells
Kettlebells have become hugely popular in recent years. They are a fantastic piece of functional fitness equipment, compact, versatile, perfect for building strength, endurance and power.
1. What is a Kettlebell?
A kettlebell is a cast iron or steel weight in the shape of a cannonball, with a flat bottom and a handle on top. This design is unique and shifts the weight's centre of gravity away from your hand, making it a totally different function to a dumbbell or barbell.
The kettlebell originated in Russia in the 18th century, are now imbedded in strength and conditioning, CrossFit, and functional fitness training industry.
2. How Do Kettlebells Work?
Kettlebells provide resistance for strength and power training, their design allows for dynamic, swinging movements as well as traditional lifts.
This means they can combine cardio and strength training in the same workout, raising your heart rate whilst building muscle, they can also be utilised in various multidirectional sports, golf and martial arts. The offset handle position also greatly strengthens your grip and core.
3. Different Types of Kettlebells You Can Buy
When buying kettlebells, you will find a few main types:
1. Cast Iron Kettlebells
o Traditional design.
o Available in various weights and sizes.
o Great for both beginners and advanced lifters.
2. Competition Kettlebells
o Standardised size regardless of weight.
o Colour-coded for easy weight identification.
o Preferred for kettlebell sport and consistent technique.
3. Adjustable Kettlebells
o Allow you to change weight plates inside the bell.
o Space-saving and versatile for home gyms.
4. Vinyl-Coated Kettlebells
o Cast iron core with protective vinyl covering.
o Helps protect floors and reduce noise.
4. Benefits of Using Kettlebells
Kettlebells are a powerful training tool, offering benefits such as:
· Full-Body Strength – Works multiple muscle groups at once.
· Cardio & Conditioning – Dynamic movements. Enhances cardio.
· Improved Grip Strength – Handle and weight distribution challenge forearms.
· Functional Fitness – Builds real-world strength coordination and proprioception.
· Core Stability – engagement of the abdominal muscles and transverse abdominals (TVA).
· Pre & Rehabilitation – brilliant for balance and loading routines.
· Multidirectional sports – build strength and function in multidirectional sports.
· Compact & Portable – Ideal for home or outdoor workouts.
5. Which Kettlebell is Right for Me?
The right kettlebell depends on your goals, training experience, and budget:
· Beginners: Start with 8–12 kg for women, 12–16 kg for men, 20-24 kg specific athletes (depending on strength).
· Intermediate/Advanced: Have a range of weights for different exercises (light for overhead, heavy for swings).
· Technique Training: Competition kettlebells are best for consistency.
· Small Spaces: Adjustable kettlebells save storage.