If you’re starting kettlebell swings, one of the first questions you’ll have is what weight to use for kettlebell swings. Choosing the right weight is crucial for both safety and getting the best results from this powerful exercise.
Using a weight that’s too light won’t challenge you enough, while one that’s too heavy can ruin your form and lead to injury. This guide will help you pick the perfect kettlebell based on your experience, goals, and strength.
What Weight to Use for Kettlebell Swings
There isn’t a single perfect weight for everyone. The right choice depends on several key factors. Your experience level, gender, and primary training goal all play a major role in determining the ideal starting point.
Here is a general guideline to get you started. Remember, these are just recommendations—listening to your body is most important.
- Beginner Men: Start with a 16kg (35lb) kettlebell. If that feels impossible, drop to 12kg (26lb).
- Beginner Women: Start with a 12kg (26lb) kettlebell. An 8kg (18lb) bell is a good alternative if the 12kg is to challenging initially.
- Intermediate Men: Often work with 20kg to 24kg (44lb to 53lb) bells.
- Intermediate Women: Often work with 16kg to 20kg (35lb to 44lb) bells.
- Advanced Men: May use 32kg (70lb) or heavier.
- Advanced Women: May use 24kg (53lb) or heavier.
How Your Goal Changes the Weight
The weight you select should align with what you want to acheive. Different goals require different approaches to load and repetitions.
For Strength and Power
If building raw strength and explosive power is your aim, you’ll want a heavier kettlebell. The weight should be challenging for low repetitions, typically in the 5 to 10 rep range per set. With a heavy bell, your focus is on generating maximum force with each swing.
For Muscular Endurance and Conditioning
For improving cardiovascular fitness and muscular endurance, a moderate weight is better. You should be able to maintain perfect form for higher repetitions, like 15 to 30 swings per set, without your technique breaking down. The challenge comes from the sustained effort, not the max load.
For Fat Loss and Metabolic Conditioning
Similar to endurance, a moderate weight allows you to perform sustained work or intervals. This keeps your heart rate elevated for longer periods, which is key for burning calories. You’ll often use this weight in circuit training.
The Simple Test for the Right Weight
Before you commit to a weight for your workout, perform this quick two-step test. It’s a practical way to check if the bell is suitable for you.
- The Deadlift Test: Stand over the kettlebell and perform a few two-handed deadlifts (just picking it up with a flat back, not a swing). If you cannot deadlift it with good posture, it’s too heavy to swing safely.
- The Hike Pass Test: Perform the backswing or “hike” motion of the swing. If you can’t confidently hike the bell back between your legs without losing grip or rounding your back excessively, the weight is probaly too heavy.
If you pass both tests, the weight is likely a viable option for practicing your swings.
Common Signs You’re Using the Wrong Weight
Pay close attention to your body’s signals during your sets. These signs indicate it’s time to reevaluate your load.
- Your Form Breaks Down: You start rounding your lower back, your shoulders shrug, or you’re squatting instead of hinging.
- You Feel It in Your Lower Back: A dull ache or strain in your lower back is a classic sign of using momentum instead of hip power, often due to a weight that’s too heavy.
- You Can’t Control the Downswing: The kettlebell feels like it’s pulling you forward or you’re slamming it into the ground.
- Grip Failure: Your forearms give out long before your hips or lungs do, meaning the bell is to heavy for your grip strength.
- It Feels Too Easy: If you can do 50+ swings without any real effort or change in heart rate, you need a heavier challenge.
Step-by-Step: Choosing Your First Kettlebell Weight
If you’re brand new, follow these steps to make a smart first purchase or gym selection. This will help you avoid the common pitfall of starting with a weight that’s to intimidating.
- Find a Place with Multiple Weights: Go to a gym or store where you can try a few different sizes.
- Start with the General Guideline: Pick up the recommended weight for your gender and experience (e.g., 16kg for men, 12kg for women).
- Perform the Deadlift and Hike Pass Tests.
- Practice the Hinge Motion: Without the bell, master the hip hinge. Then, try a few gentle swings with your chosen weight.
- Assess: If the tests and a few swings feel manageable with focused effort, you’ve found your starter weight. If not, go one size down and repeat.
When and How to Progress to a Heavier Kettlebell
Knowing when to move up in weight is just as important as picking your starting point. Don’t rush the process—solid form is the priority.
You are likely ready for a heavier kettlebell when:
- You can perform all your swing sets (usually 10-20 reps) with flawless technique and without fatigue causing form breakdown.
- The current weight no longer feels challenging for your intended goal (e.g., power development).
- Your workout feels more like a coordination drill than a strength or conditioning session.
To transition safely, don’t jump straight to your heaviest sets with the new bell. Use a progressive approach. Start by mixing in a few sets with the heavier bell during your workout, while using your old weight for the remainder. Gradually increase the number of sets with the new weight over several weeks.
Special Considerations for Different Swing Styles
The type of swing you’re doing influences the ideal weight. The two main variations are the two-handed swing and the one-handed swing.
Two-Handed Kettlebell Swings
This is the standard and recommended starting point. You can generally use the heaviest weight here because you have the stablity and grip of two hands. All the general guidelines in this article are based on the two-handed swing.
One-Handed Kettlebell Swings
This advanced variation requires more core stability and grip strength. You will always use a significantly lighter weight for one-handed swings than you can handle for two-handed swings. It’s common to drop down by 8kg (18lb) or more when switching to single-arm work.
FAQ: Your Kettlebell Swing Weight Questions Answered
Is a 15 lb kettlebell good for swings?
A 15lb (approx. 7kg) bell is very light. It may be suitable for absolute beginners, especially women or those rehabing from injury, to learn the hinge pattern. However, most people will outgrow it very quickly for two-handed swings.
What weight kettlebell should a woman use for swings?
Most women should start with a 12kg (26lb) kettlebell for two-handed swings. A 16kg (35lb) is often a great goal for a working weight for general fitness.
What weight kettlebell should a man use for swings?
Most men should start with a 16kg (35lb) kettlebell for two-handed swings. A 24kg (53lb) bell is a common and challenging weight for intermediate trainees.
Can a kettlebell be too light for swings?
Yes. If the weight is to light, you won’t engage your posterior chain muscles effectively. You might also overuse your arms. The swing is a power movement; it needs some resistance to be performed correctly.
How many kettlebell swings should I do?
Rep ranges vary by goal. For strength/power: 5-10 reps per set. For endurance/conditioning: 15-30+ reps per set. Total volume often ranges from 75 to 200 swings per workout, spread across multiple sets with rest.
Choosing the correct kettlebell swing weight is a personal journey. Always err on the side of starting to light to master the technique. A properly executed swing with a moderate weight delivers far better results—and keeps you safer—than a sloppy swing with a heavy one. Pay attention to your body’s feedback, progress patiently, and you’ll build a strong, powerful foundation.