Kettlebell Training 101: What You Need to Get Started

Welcome to kettlebell training 101! Kettlebells have become more common in the fitness world, but a lot of people don’t know much about using them. They tend to get stuck in corners and forgotten about. This series will cover how to get started with kettlebells and add them into your training!

First off, what’s a kettlebell?

Before we even talk about actual kettlebell training, let’s talk about what a kettlebell is and why you’d even want to give it a spot in your workout routine.

Kettlebell
(ked·l-bel) – noun

1. A cannonball with a handle.
2. A versatile fitness tool that builds strength, power, and endurance through movements like swings, presses, and squats.
3. Your new favorite piece of workout equipment!

It’s possible that kettlebells have been around since Ancient Greece, but the first actual record of a kettlebell was in 1704 when the word girya (the Russian word for kettlebell) appeared in a Russian dictionary. Kettlebells were originally used to weigh grains and goods, but people started using them to demonstrate strength. They quickly found the benefits of using them for strength training!

Kettlebell training became common practice in Russia. In 1998, an article discussing kettlebells appeared in an American strength training magazine, boosting their popularity with athletes outside of Russia.

There are two main schools of kettlebell training: Kettlebell Sport (also known as Girevoy Sport or GS) and Hardstyle.

• Kettlebell Sport has sanctioned competitions that focus on technique, endurance, and staying relaxed for snatches and long cycles of clean and jerks.
• Hardstyle is more recent, developed in the 1980s to better train for hand-to-hand combat. Focusing on generating power, Hardstyle kettlebell movements are either ballistics (explosive movements) or grinds (slower movements done with full-body tension).

So now that you know what they are, why do you want to use them in your training?

I love talking about the benefits of strength training, but what’s the benefit of training with kettlebells specifically?

Kettlebells are extremely versatile while also being space-efficient. They can help you train for:

• full-body muscle strength – get stronger!
• cardio and endurance – move for longer without getting tired!
• power and agility – move faster and more explosively!
• balance and coordination – stay stable and reactive when necessary!
• mobility – support your joints!

The magic of using kettlebells really lies in endurance and power. Building muscular strength is important, but we also have other tools that accomplish that (dumbbells, barbells, etc.). The kettlebell-specific exercises, like the ballistics I mentioned above, develop strength AND endurance AND power, giving your full body a necessary dose of all three.

Types of Kettlebells

There are two main kettlebell shapes: cast iron bells (also called powdercoat, RKC, or Hardstyle bells) and competition bells. They align with the two main kettlebell lifting styles. Choosing between the two completely depends on your personal preferences and goals. Ultimately, you can do any kettlebell move with either style.

Here are some of the differences to help you choose:

Competition Kettlebells

Pros

• All bells and handles are the same size so you can focus on technique during a movement instead of adjusting to a different sized bell each time you change the weight.
• The handles are smoother to help with the long cycles of Kettlebell Sport, so they are kinder to your hands.
• A larger bell/wider base makes movements like renegade rows safer, especially at lighter weights.

Cons

• They are usually more expensive than cast iron bells.
• Lighter weights can be awkward for people smaller hands/wrists because of the larger bell size.

Cast Iron Kettlebells

Pros

• They can be more comfortable to use in lighter weights because the bell is smaller.
• The horns bend in, making them easier to hold with two hands (for moves like a goblet squat).
• Powdercoated cast iron provides more grip, so it takes less chalk to keep your grip.
• They are more common in stores and generally less expensive than competition bells.

Cons

• Bell and handle size will change with weight- you will have to adjust to different sized handles.
• The rougher handle can cause more calluses and irritate hands.

Kettlebell Materials

Aside from the two basic shapes, kettlebells also come in a variety of materials. Even with all these options, keep in mind that the best kettlebell is the one you’ll actually use, not the highest quality/most expensive.

Cast Iron
Cast iron is typically used for Hardstyle bells. It’s the most common kettlebell material and very durable.

Steel
Steel is typically used for competition bells, and also very durable.

Rubber/Vinyl
These bells are usually cast iron wrapped in vinyl while the handle remains exposed metal. They can be softer on your arms and gentler on floors.

Plastic
Plastic is usually used for lighter-weight kettlebells, usually 20lbs or less. They’re less expensive and readily available at large chain stores, but are also less durable overall.

Padded
A bell with cushioning surrounding it can be even more gentle than vinyl on body parts and floors.

Adjustable
Adjustable kettlebells are usually made out of metal or a mix of metal and plastic. They’re great for limited space but can be cumbersome to adjust during a workout. They can also be expensive and not as durable over time, so not usually a great investment for those new to kettlebells.

Sandbags with Handles
You can buy these prefilled or fillable. They’re generally less expensive and softer than metal, but are an awkward shape for some of the common kettlebell exercises.

Dumbbell Conversion Handles
A conversion handle is a way to incorporate kettlebell movements if you already have dumbbells. This way, you don’t need to invest in a whole new set of equipment. They’re usually made out of plastic and clip onto dumbbells.

Material-Related Tips

• The smoother the handle, the more difficult it will be to grip. Chalk (see below) can help with this, but be aware your hands will get sweaty during kettlebell workouts. Even with chalk, a smoother handle means you will need to pay more attention to your grip.
• When you inspect your bell, looks for bumps or seams that could irritate your hands. If necessary, try sanding them down for a more comfortable grip.
• Seams or weld spots could indicate that the bell was constructed in pieces vs cast (cast iron bells are usually one piece). Be aware that if there are seams and you drop your bells or let them hit other bells freqently, they could break.

Where do you buy kettlebells?

As kettlebells have increased in popularity, there are more places to find them! As I said above, you don’t need the name brand bells to start exercising. Here are some suggestions to kickstart your search:

• Kettlebell and fitness equipment companies – Try Kettlebell Kings, Rogue Fitness, Great Lakes Girya, Perform Better, Rep Fitness, Onnit, Eleiko, Kettlebells USA, Dragon Door, Bells of Steel, and many more online retailer options. These kettlebell- and workout-specific companies will have a wider range of weights and be more likely to have both cast iron and competition kettlebells.
• General sport stores such as Dick’s Sporting Goods
• Large chains and businesses, in person or online – Walmart, Target, Amazon, etc. have kettlebells available, but are usually limited in weight and style in-store.
• Secondhand – Check out gyms getting rid of old equipment, Craigslist, Ebay, secondhand stores, and yard sales. You never know what you’ll find! Kettlebells, when taken care of, stay in good shape for a long time.

If you’re planning to order online- don’t forget to check the shipping prices! These are literal hunks of metal and, depending on the size, can be very expensive to ship. Keep an eye out for free shipping promotions or the ability to pick up in-store. As with any large purchase, price check a few different options before committing.

How much weight should I use for kettlebell training?

Not knowing what kettlebell weight to get is super common! This section will help give you some guidance, but you are the expert of your own body and you should choose a weight that you feel comfortable starting with. Resist starting with what you think you’re “supposed” to be using or what you see other people picking up. Recommended weights vary a lot depending on your body and your fitness experience.

The best way to figure out what weight works for you is to actually pick up a kettlebell! If you’re looking to order online or build a home gym, you can still go to stores or get a free trial at a gym to try out different weights. Experiement: What can you lift over your head? What feels heavy to pick up? How do different weights feel to you?

If you’re unsure, start lighter. You can always get heavier weights in the future. Even when you buy heavier weights, it’s still good to have lighter kettlebells around to practice new movements.

Now, after all of that, I do encourage you to push yourself a little bit weight-wise. Many people try to start with 5lb kettlebells and grow out of them in…. a week or so. Learning better lifting technique can also have an impact on this. Once you’re more comfortable with an exercise and feel like you can do it well, you will probably find you can lift a lot more than you think!

If you’re new to kettlebells and newer to exercise in general, I always think an 8kg/18lb kettlebell is a solid purchase.

My recommendation for a great kettlebell starter kit is two bells:

Kettlebell #1: A lighter weight
This weight should be one you can lift over your head or comfortably hold in your arms for a minute. Depending on your fitness history, this might range from 5 to around 30 pounds. This weight is great for presses and other upper-body movements. When choosing, you want to be able to lift using your arms, but not have it be light enough that you feel like you could do it tons of times.

Kettlebell #2: A medium or heavier weight
This weight should be one you can pick up, but it takes more effort than kettlebell #1. You may not be able to hold it for very long. Depending on your fitness history, this might range from 20 pounds (or 8 kilograms) to 40+ pounds. This weight is great for squats and deadlifts.

Once you choose your bells and start doing workouts with them, I highly encourage you to track what weight you’re using, which exercises you do, and how many reps you do of each. This will help guide you in the future when it comes time to choose a new weight.

Tip: If you’ve used other exercise equipment like dumbbells or barbells, don’t assume that weight will transfer directly to kettlebells. Because of the cannonball-with-a-handle setup, a 25lb kettlebell will feel different than a 25lb dumbbell.

You’ll find kettlebell weight expressed by pound and kilogram- it depends on the company. If you’re looking at fitness equipment companies, you will typically find 8kg (18lb) bells as the lightest. From there, they will jump by 4kg, but you can sometimes find in-betweens. Here’s a handy chart to help you:

Pounds	Kilograms
2.2lb	1kg
10lb	4.5kg
18lb	8kg
26lb	12kg
35lb	16kg
44lb	20kg

Additional Kettlebell Gear

One of the huge perks of kettlebell training is that you can use kettlebells to train almost everywhere without any other equipment. You can use them at the gym, at home, or take them to a different location like a park for a workout. Depending on your training and goals, here’s some additional gear you might want to take advantage of:

Floor Mat
Especially at home, it protects your floors and helps you get a good grip with your feet. I would recommend choosing a floor mat that is tougher than a yoga mat so it will stand up to friction with the kettlebell.

Chalk
It helps you grip your kettlebell, especially as you use heavier weights. It comes in blocks, bags, and even liquid form. In powder form it can be messy, and many gyms won’t allow it. The liquid form can go on your hands with less mess. I use this liquid chalk.

Wrist Band/Straps
Weightlifters use wrist straps to help with grip, but in the case of kettlebells it can also act as wrist padding. Many kettlebell exercises involve the bell resting or landing on your wrists, which can be uncomfortable as a new kettlebell lifter. For padding you can use any type of wrist band- it doesn’t have to be lifting specific (although I’m partial to the ones I’ve been using for years because of the colors).

Lifting Gloves
Similar to wristbands, gloves can help protect your hands against irritation and calluses and help with grip. Many people dislike using gloves because it changes how they grip and lift the kettlebell, so be aware you might need to make adjustments.

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Hand Care for Kettlebell Training

Because of the way a kettlebell moves, it creates friction in your hand, even if you have a lighter grip. This causes calluses that can get thicker and even tear as you continue to train. Ripped calluses are extremely unpleasant, and could force you to pause on your training while they heal. Let’s talk about hand care so you can avoid that!

Step 1: Pumice
Callouses are generally good- they protect your hands in those friction spots! The problem comes when they get too thick. If they start peeling or feel especially rough, that’s your cue to use pumice.

You’ll want to use a pumice stone (volcanic rock that is abrasive on the skin) during or after a shower when your skin is softer. Using it regularly can keep your calluses smoother.

Step 2: Lotion
Using a moisturizing hand cream/lotion is the next step for taking care of your hands, especially after using pumice. Lotion keeps your calluses soft and smooth, especially when the weather is drier. If you choose to use chalk, it’s extra important to use lotion after washing it off your hands. Chalk is meant to dry out sweaty hands, so using it can make your hands drier overall and more prone to cracking.

DO NOT apply lotion before your workout. It will make your hands slippery and your might lose your grip on your kettlebell.

If your hand does tear, follow first aid procedures. Clean it, then cover the area with a bandage or gauze with medical tape. If this happens during your workout, it’s best to call it a day and take care of yourself.

Your hands can take a beating with kettlebell training. In addition to taking care of your callouses, you also want to be mindful of stretching your hands, wrists, and forearms. Those smaller muscles can get tight and overworked easily- they need attention!

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Now you have everything you need to go choose some kettlebells! The most important thing to remember is that exercise is personal- choose what you like or what piques your interest. There are no right or wrong answers if it gets you excited to move your body.

Check back in for the next article in the series that will cover what exercises you can do with your new kettlebells.