If you’re new to kettlebell training, you might be wondering what is a 2 pood kettlebell. It’s a common term you’ll hear in gyms and training plans, and it simply refers to a specific weight.
A “pood” is an old Russian unit of measurement. One pood is equal to approximately 16.38 kilograms or 36.11 pounds. Therefore, a 2 pood kettlebell translates to roughly 32 kilograms or 70.4 pounds. It’s a staple weight for serious strength and conditioning work.
What Is A 2 Pood Kettlebell
Understanding this measurement helps you choose the right equipment for your goals. It’s not just a random number; it’s a key weight in many traditional kettlebell lifts and challenges.
Why the Pood Measurement Still Matters
The fitness world mostly uses pounds and kilograms, so why keep the pood? There’s a few good reasons. First, it connects modern training to the historic roots of kettlebell sport. Second, it standardizes weights across brands globally. A 2 pood bell is always about 32kg, no matter where you buy it.
Many popular workout programs, like Simple & Sinister, use pood measurements for their progressions. Knowing your poods makes following these programs straightforward. It also helps you quickly gauge the intensity of a workout when a coach prescribes “2 pood swings.”
2 Pood Kettlebell Weight Conversions
Let’s break down the conversion clearly, since it’s not a round number. Here’s how a 2 pood kettlebell measures up in different units:
* Poods: 2 pood
* Kilograms (kg): ~32 kg
* Pounds (lbs): ~70.4 lbs
For comparison, other common pood sizes include:
* 1 pood = ~16 kg / ~35 lbs
* 1.5 pood = ~24 kg / ~53 lbs
* 3 pood = ~48 kg / ~106 lbs
Who Should Use a 2 Pood Kettlebell?
This is a heavy kettlebell. It’s not typically for beginners. Here’s a guide to see if it’s right for you:
You might be ready for a 2 pood kettlebell if:
* You can comfortably perform swings with a 24kg (1.5 pood) bell for multiple sets.
* Your technique on fundamental moves like the swing, clean, and press is solid with lighter weights.
* Your training goals include building maximal strength and power.
* You are training for the kettlebell sport snatch or long cycle event.
You should probably start lighter if:
* You are learning the basic kettlebell movements for the first time.
* You have any unresolved back, shoulder, or knee issues.
* Your goal is general fitness or endurance; a lighter bell for higher reps is often better.
Always consult with a coach or trainer if your unsure about moving up in weight. Proper form is way more important than the number on the bell.
Top Exercises for a 2 Pood Kettlebell
This heavy weight excels at certain exercises. It’s fantastic for building explosive power and raw strength. Here are the best moves to try with it.
1. The Two-Hand Swing
This is the classic power builder. The 2 pood weight forces your hips and glutes to generate tremendous force.
* Stand with feet shoulder-width apart, bell on the floor.
* Hinge at your hips to grab the handle with both hands.
* Hike the bell back between your legs, then drive your hips forward to swing it to chest height.
* Let it fall back down naturally, hinging again.
2. The Clean and Press
A full-body strength movement. The clean brings the bell to the rack position, and the press overhead builds shoulder and core stability.
* Start with a one-hand swing.
* As the bell rises, pull it close to your body, rotating your hand to “catch” it on the front of your shoulder.
* From this rack position, press the bell straight overhead until your arm is locked.
* Reverse the path to bring it back down.
3. The Goblet Squat
Even though it’s heavy, the front-loaded position of a goblet squat is great for building leg strength and improving squat depth.
* Hold the bell by the horns against your chest.
* Keep your chest up and elbows tucked.
* Squat down as low as your mobility allows, then drive through your heels to stand.
4. Suitcase Carries
A deceptively simple exercise for building a rock-solid core and grip strength.
* Simply pick up the 2 pood kettlebell in one hand, like a suitcase.
* Stand tall, shoulders level, and walk for a set distance or time.
* Switch hands and repeat.
How to Safely Progress to a 2 Pood Kettlebell
Jumping straight to a 70lb bell can be risky. Follow these steps to progress safely and effectively.
1. Master Technique with Lighter Weights. Spend weeks or months perfecting your swing, clean, and press with a 16kg or 24kg bell. Quality reps build the right muscle memory.
2. Build a Strength Base. Incorporate complementary exercises like deadlifts, pull-ups, and push-ups to strengthen all the supporting muscles.
3. Test the Waters. Try a few two-hand swings with the 2 pood bell. See how it feels. Does your form hold up? If it feels uncontrollable, step back down.
4. Use it for Your Strongest Moves First. Start by using the 2 pood only for exercises you’re best at, like swings or goblet squats. Keep using lighter bells for more technical moves like snatches.
5. Increase Volume Slowly. Don’t do your whole workout with the heavy bell on day one. Add just one or two sets with the 2 pood, then finish your workout with your usual weight.
Listen to your body and don’t rush. Consistent training with proper form will get you there faster than pushing to heavy and getting injured.
Choosing Your First 2 Pood Kettlebell
Not all 32kg kettlebells are created equal. Here’s what to look for when buying one.
* Material: Cast iron is standard and durable. Some have a powder-coated or vinyl finish for better grip.
* Handle Thickness: This is crucial. A handle that’s to thick can strain your grip. Make sure you can hook your fingers around it comfortably.
* Handle Finish: A smooth handle can cause tears. Look for a slightly textured finish, but avoid rough seams that will rip your skin.
* Size and Shape: The bell should be compact. A large, bulky 32kg bell can bang against your forearm during cleans. “Competition style” bells have uniform dimensions regardless of weight, which is a nice feature.
Common Mistakes to Avoid
When training with a weight this heavy, small errors become big problems. Watch out for these common pitfalls.
* Using Your Arms: On swings, your arms are just ropes. All the power must come from your hip hinge. If your arms are sore, your probably doing it wrong.
* Rounding Your Back: This is a fast track to injury. Maintain a neutral spine during swings, cleans, and deadlifts.
* Neglecting Your Grip: Your forearms will get tired. Train your grip separately with hangs and carries to keep up.
* Skipping the Warm-Up: Never grab a heavy kettlebell cold. Do dynamic stretches, hip bridges, and light sets to prepare your body.
FAQ Section
Q: How heavy is a 2 pood kettlebell in pounds?
A: A 2 pood kettlebell is approximately 70.4 pounds.
Q: Is a 2 pood kettlebell good for beginners?
A: Generally, no. It’s a heavy weight. Most beginners should start with a 1 pood (16kg) or lighter kettlebell to learn proper technique.
Q: What’s the difference between a 2 pood and a 32kg kettlebell?
A: Practically, nothing. They refer to the same weight. “2 pood” is the traditional unit, and “32kg” is the metric equivalent.
Q: Can I use a 2 pood kettlebell for cardio?
A: Yes, but carefully. High-rep swings or circuits with a 2 pood bell are very intense. Build your work capacity with lighter bells first to avoid excessive fatigue that leads to bad form.
Q: How many calories can I burn with a 2 pood kettlebell workout?
A: It varies widely based on the workout and your effort. High-intensity kettlebell training is very efficient for burning calories, but there’s no single number for every person.
In conclusion, a 2 pood kettlebell is a 32kg or 70lb weight that represents a significant step in strength training. It’s a powerful tool for building power, muscle, and endurance when used correctly. Focus on mastering the basics, progress patiently, and always prioritize safety over ego. This heavy bell can be a cornerstone of a truly effective fitness routine.