Starting your kettlebell journey is exciting, but figuring out what kettlebells to start with can feel confusing. This guide will cut through the noise and give you a clear, beginner-friendly kettlebell selection guide to make your first choice simple.
Kettlebells are a fantastic tool for building strength, improving cardio, and boosting overall fitness. The right weight and type will set you up for success, while the wrong one can lead to frustration or even injury. Let’s get you set up correctly from day one.
What Kettlebells To Start With – Beginner-Friendly Kettlebell Selection Guide
This heading is your roadmap. We’ll cover the key factors: weight, material, handle design, and budget. By the end, you’ll know exactly how to pick your first bell.
The Single Most Important Factor: Choosing Your Weight
Picking the correct weight is crucial. Too light and you won’t get the benefit; too heavy and your form will suffer. For beginners, we generally recommend one moderate bell for two-handed exercises and one lighter bell for single-arm work.
Here’s a simple starting point based on your current fitness level:
- For most men: Begin with a 16kg (35lb) kettlebell. This is the standard for learning foundational moves like the two-handed swing.
- For most women: A 8kg (18lb) or 12kg (26lb) kettlebell is an excellent starting point. The 8kg is great for presses and get-ups, while the 12kg is ideal for learning swings.
- If you are new to fitness: Consider starting at the lower end (e.g., 8kg for women, 12kg for men) to master technique without strain.
- If you have some strength training experience: You might start slightly heavier, but always prioritize form over ego.
A Quick Test Before You Buy
If possible, try before you buy. Here’s a simple test:
- Hold the kettlebell in one hand at your side. Can you walk with it for 30 seconds without your grip failing or your posture twisting?
- Perform five deadlifts with it. Does it feel challenging but manageable? Does your back stay flat?
- Attempt a single overhead press. You should be able to press it overhead with good control, not a shaky struggle.
If it passes these tests, it’s likely a good starter weight. Remember, you can always go heavier later.
Kettlebell Types: Material and Build Quality
Not all kettlebells are created equal. The material affects the feel, durability, and price.
- Cast Iron: The classic, most common type. They are durable and often the most affordable. The downside is that the size (dimensions) increases with the weight, which can effect your swing technique for heavier weights.
- Vinyl-Coated or Rubber-Coated: These have a protective layer. They are gentler on floors, quieter, and sometimes easier to grip. Great for home gyms in apartments.
- Competition Style: These have a uniform size regardless of weight. The handle is thinner and designed for high-rep sport training. They are precise but often more expensive. Not typically necessary for beginners.
For your first kettlebell, a standard cast iron or a vinyl-coated bell is perfect. It’s a cost-effective way to begin.
Examining the Handle: Your Point of Contact
The handle can make or break your experience. A poor handle is uncomfortable and can tear up your hands.
Look for these features:
- Smooth Finish: Avoid seams or rough casting. Run your fingers along the entire handle to check for abrasive spots.
- Adequate Space: There should be enough room for both hands to fit comfortably on the handle for two-handed exercises.
- Proper Window: The opening between the handle and the ball (the “window”) should be large enough for your hand to swivel through smoothly during movements like the clean.
A good handle feels solid and allows for a secure, comfortable grip. Don’t underestimate its importance.
How Many Kettlebells Do You Need to Start?
You do not need a full set to begin. In fact, starting with just one or two is the smartest approach.
- The One-Kettlebell Start: Choose a single, moderate weight (like a 12kg or 16kg). You can learn swings, goblet squats, presses, and rows with just one bell. This is a very common and effective way to start.
- The Two-Kettlebell Advantage: If your budget allows, getting two different weights accelerates your progress. Get one for two-handed moves (heavier) and one for single-arm work (lighter). For example, a 16kg and a 12kg, or a 12kg and an 8kg.
Resist the urge to buy a whole rack. Master the fundamentals first, then expand your collection as you advance.
Where to Buy Your First Kettlebell
You have several options, each with pros and cons.
- Local Sporting Goods Store: The best option if you want to physically see and hold the product. You can test the handle and feel the weight.
- Online Fitness Retailers: Sites like Rogue, Kettlebell Kings, or Rep Fitness offer high-quality products with detailed specs. Read reviews carefully.
- Big-Box Retailers or Amazon: Often have good deals, especially on entry-level brands. Quality can be inconsistent, so check the return policy incase the handle is poorly finished.
No matter where you shop, prioritize a reputable brand known for quality construction. A good kettlebell can last a lifetime.
Your First 4 Kettlebell Exercises
Once you have your bell, here’s what to do with it. Master these four fundamental movements.
- Kettlebell Deadlift: The foundation for the swing. Hinge at your hips, grab the bell, and stand up tall. Learn this pattern first.
- Two-Handed Swing: The iconic kettlebell move. It’s a powerful hip hinge that builds posterior chain strength and conditioning. Focus on using your hips, not your arms.
- Goblet Squat: Hold the bell at your chest. This teaches excellent squat form and builds leg and core strength.
- Kettlebell Row: Brace one hand on a bench, pull the bell to your hip. This balances all the pushing from swings and squats.
Practice these consistently before adding more complex moves like cleans or snatches.
Common Beginner Mistakes to Avoid
Awareness prevents problems. Steer clear of these early errors.
- Starting Too Heavy: This is the #1 mistake. It leads to bad form and injury. It’s better to feel the movement is too easy at first than too hard.
- Neglecting Grip Care: Your hands will need to adapt. Avoid overdoing it on day one. Let calluses build gradually and consider using a bit of chalk for sweaty hands.
- Skipping the Warm-up: Kettlebell training is dynamic. Always spend 5-10 minutes mobilizing your hips, shoulders, and thoracic spine.
- Forgetting the Program: Random workouts yield random results. Follow a simple, structured plan focusing on these basic movements 2-3 times per week.
FAQ: Your Kettlebell Start Questions Answered
Should I get an adjustable kettlebell?
Adjustable kettlebells can be a great space-saving option. They let you change weight with plates. However, the feel and balance is sometimes different from a traditional bell. For a pure beginner, a single fixed-weight bell is often simpler and more reliable.
Is one kettlebell enough for a good workout?
Absolutely. You can get an incredibly effective full-body workout with just one kettlebell. By varying exercises, reps, and rest periods, you can train for strength, endurance, and fat loss.
What’s the difference for men and women choosing a starter kettlebell?
The general weight recommendations differ, but the principles are identical. Choose based on your strength and experience, not just gender. A strong woman may start with a 16kg, while a man new to training might begin with a 12kg. Use the tests mentioned earlier.
How long until I need a heavier kettlebell?
This varies. When your current weight feels light for your main exercises (e.g., you can swing it for high reps without fatigue, or press it 10+ times with ease), it’s time to consider the next size up. This could take 3 to 6 months of consistent training.
Can I use a dumbbell instead?
For some exercises like goblet squats or presses, yes. But for dynamic, ballistic moves like the swing, the offset center of mass of a kettlebell is essential. It’s worth getting the proper tool for best results and safety.
Choosing your first kettlebell doesn’t have to be complicated. Focus on a sensible weight, a comfortable handle, and a trusted brand. Remember, the goal is to start a sustainable practice. Your first kettlebell is a tool for learning and building a foundation. With the right selection in hand, you’re ready to begin a powerful and rewarding new chapter in your fitness journey.