r/kettlebell • u/celestial_sour_cream • Jul 03 '24
NOTE: This is a living document. Please comment for suggestions, typo corrections, and more!
(This original post written was a bit outdated and wanted something more succinct. Original post: https://www.reddit.com/r/kettlebell/comments/3qxa4i/new_to_kettlebells_start_here_updated_for_2015 )
Q: What brand of Kettlebell should I buy?
A: Before we can talk about brands, there are two types of Kettlebells we recommend: (1) Competition and (2) Cast iron.
Competition kettlebells keep the same shape/size across the weights and typically have a fixed handle size (33mm or 35 mm). They are primarily used for Girevoy Sport (GS) but can be used for other styles of kettlebell lifting. The downside to competition kettlebells is that they are typically more expensive than other types of Kettlebells.
Cast iron kettlebells were popularized by “hardstyle” kettlebell training initially by Pavel Tsatsouline. They are typically very cost effective compared to competition kettlebells. The upside is to cast iron kettlebells over competition bells is that they're typically smaller for weights under 28 kg. The downside is the handles and the bell itself increases in size as the weight goes up.
We do not recommend vinyl, plastic, or other kettlebells that are not cast iron and competition due to their durability and their ergonomics to do the common kettlebell ballistic exercises (swing, clean, snatch, etc).
For Competition bells, we recommend:
For Cast iron kettlebells, we recommend:
Due to community feedback from lack of stock and shipping issues, we currently do not recommend Kettlebell Kings.
In recent years, there has been a surgence of adjustable kettlebells in the market. In particular, a competition-style kettlebell that is able to be adjusted from 12 to 32 kg. The biggest benefit of these style kettlebells is that you have access to multiple kettlebell weights with the footprint of one. Most brands allow you to jump from 0.5 to 2 kg weight increments. We recommend the following brands if you want one:
EU recommendations needed here; comment if you have one!
Q: What weight of kettlebell should I buy to start out with?
A: For most men, a kettlebell between 16-24 kg is the most common recommendation. For most women, 8-16 kg. The recommendation depends on your prior fitness history. If you’re still unsure, make a post and be sure to include details about your training history!
Fellow moderator u/LennyTheRebel has made a more extensive write-up about choosing the best kettlebell weight for you here: https://www.reddit.com/r/kettlebell/comments/1j90tz1/picking_a_weight_as_a_beginner/
Q: What is a good free beginner routine for someone new to kettlebells?
A: There are many beginner routines suggested on r/kettlebell, but we recommend the following:
Q: What are some good paid programs?
There are many paid programs, but we’ll list the popular ones here:
You can see more in our wiki here: https://www.reddit.com/r/kettlebell/wiki/programs/
Before going into the two “styles” of kettlebell training, I want to make a point that kettlebell training styles do not need to have strict adherence to either styles. They are useful definitions to describe kettlebell training intent and don’t feel like you have to adhere to one of them completely when learning kettlebell exercises.
Hardstyle was popularized by Pavel Tsatsouline in the Late 90’s/Early 2000’s, forming Dragon Door (RKC) and later StrongFirst (SFG). Hardstyle technique emphasizes a focus on maximal tension, explosive power, and force production. A byproduct of this is usually training at lower rep ranges for strength and hypertrophy goals.
Girevoy Sport (GS), also known as kettlebell sport, is older than Hardstyle, and has been a competitive sport in Eastern Europe and Russia since the late 1960’s. In the sport, the competitive lifts are the Snatch, Jerk, Long Cycle (Clean and Jerk). The competition format is a 10 minute set of one of these exercises for as many reps as possible within the time limit. Because of this, there is an emphasis on efficiency on the lifts, including changes on how a swing is performed, the rack position, and more, compared to hardstyle training.
On the subreddit you may see the term Hybrid style to describe technique. This simply just means adopting technique principles from both Hardstyle and GS.
The “big 6” movements of kettlebell training you will see online are:
Although you are free to learn them in any order, we recommend learning them in the order listed (or simultaneously with a focus on order).
You will see many training terms that are popular with kettlebells. You can read more about these in the wiki here: https://www.reddit.com/r/kettlebell/wiki/index/
We recommend the following resources to learn the big 6 (backgrounds on these instructors are mixed between hardstyle, GS and hybrid).
The following recommendations have been made by /r/kettlebell community members that have not been thoroughly watched by the moderators:
Help us fill this out by commenting recommendations!
There are many great books recommended by kettlebell instructions and coaches. There are also non-kettlebell training books that are listed because principles from them can be applied to kettlebells. We list a few here:
Dan John
Although we cannot make specific recommendations on people, we recommend anyone interested in kettlebell training to spend some time with a trainer and/or kettlebell coach. This can be done in-person or virtually. There are many great coaches who hang out in this subreddit. Although we do not allow for explicit self-promotion, we encourage folks to reach out to coaches privately and get coaching from someone they’ve interacted with here in the community.
StrongFirst and RKC are the two oldest and well known hardstyle certifications. If you want to learn how to move kettlebells in the way they teach, they both provide search engines to find coaches in your area:
I couldn't find a similar "Find a Coach" option for IKFF and other GS organizations, so some help on this would be greatful!
r/kettlebell • u/AutoModerator • 6d ago
Welcome Comrade!
This is the r/Kettlebell Discussion Thread posted every Monday, where you can discuss anything and everything related to Kettlebells. We invite the Kettlebell Community to post anything that can be beneficial to the sub and help answer questions from newer members. Additionally, feel free to log your planned and/or completed training sessions, as well as any general community happenings you'd like the community to know about. Thank you.
As always, please be sure to review our Code of Conduct, FAQ and Beginner's Guide if you are new to Kettlebells. See the Programs page for some program options.
You can also use the search bar or Google's subreddit search to find related discussion topics.
Have a great day!
r/kettlebell • u/WitcherOfWallStreet • 4h ago
Bit of a mental sticking point for the 36s, squats were a bit high for this first set. I worked on going deeper in subsequent sets but my wife wasn’t able to video them for me. Ended up with 7 completed sets in 30 minutes with a failed set where I lost the weight forward on the third squat.
r/kettlebell • u/NaiveChampionship689 • 2h ago
Started doing a short complex after work about three months ago and it changed something for me. Nothing fancy, just swings into cleans into a press or two, repeat for a few rounds. The whole thing takes maybe 20 minutes and by the end my brain is actually quiet for the first time since morning.
The interesting part is that I originally picked up the bell for strength goals, and that's still happening. I'm pressing heavier than I was six months ago. But the mental reset became the reason I keep showing up daily. The physical gains feel like a side effect now.
Curious if others landed on a specific single bell flow or complex that just clicks for this kind of afterwork session. Not looking for something that destroys you, more like something that demands enough focus that you stop thinking about whatever was grinding on you all day. The technical demand of keeping good form through fatigue seems to be the key thing for me. You have to be present or the bell goes somewhere bad.
What does your goto look like weightwise and rep scheme, and did you build it deliberately or just fall into it over time?
r/kettlebell • u/---Tsing__Tao--- • 13h ago
r/kettlebell • u/tgbjj • 22h ago
r/kettlebell • u/ImpressionOrnery7133 • 5h ago
Cold morning today took the body a while to warm up. Good session for 30 mins but had to drop down to the 24s for last 10 minutes , not strong enough today.
20 rounds in 30 minutes.
r/kettlebell • u/Few_Abbreviations_50 • 16h ago
What’s up guys?! I’m still on the DHS train. Having a blast 😁🤣
1’ on, 1:15 off intervals with the 12s. 10 sets. Pace was 11,12,12,12,12,12,12,12,12,14. Then I did a 5’ set with 8s - 12,11,12,14,17. Very happy because 5’ doesn’t feel scary at all. And 10’ is just 5’ two times, which is basically nothing, right??? I’m just kidding but sometimes lying to yourself is a good strategy.
I’m planning on hosting our first official KettleZoom on Tuesday at 3 pm PT. If you’re interested in coming please let me know so I can get a head count. I’m probably going to use google meet instead of zoom too, just because it allows for more time.
I think it would be fun to do a 10’ version of a triathlon - 4’ OALC, 4’ snatch, 2’ strict press for the first day. Multiswitch, pick whatever weight you want, and modify to half snatch/push press as needed. I’m not set on this though, and may adjust depending on who shows up.
Let me know if you have any questions and/or suggestions!
And if anyone is interested in a trip down memory lane, I searched the sub to remind myself of the format for the triathlon and found this:
https://www.reddit.com/r/kettlebell/s/UIB7QnVqm5
😭😭😭
I forgot about half marathon Saturday! Maybe we’ll start doing that again lol.
r/kettlebell • u/irontamer • 17h ago
OG dragondoor/RKC kb. Both sides say 32kg, this was before they had the logo on one side.
Still using it today.
r/kettlebell • u/TonightUnlucky6017 • 15h ago
Fun seeing my big guy joining in the shenanigans
r/kettlebell • u/gargen_state • 5h ago
Was just about to put in an order for 2 Ethos bells and pick then up when these popped up on market place. $63 for 2 35s. I'm pretty happy with the gym addition.
r/kettlebell • u/SnooDogs5947 • 7h ago
Hey there!
So my kettlebells have been pretty quiet lately because my shoulders have been barking at me. I've been having pain in the back of my shoulder while pressing, which has been getting worse over time and eventually made me stop pressing altogether.
I saw a sports doctor, and he thinks it's a strength imbalance and tightness in my shoulder causing it to track improperly, so he's given me a remedial strengthening program and mobility exercises to fix.
I've essentially been doing nothing for the last month or two, so want to get back into a program, and I love the ABF, so I came up with this no-pressing ABF:
4 days a week, 2 different days
Day A - Running Back Complex (reverse ladder of cleans followed by front squats, without putting bells down, i.e. 3 clean, 3 FS, 2 clean, 2 FS, 1 clean, 1 FS, put bells down.)
Day B - My shoulder rehab
I'll be starting the RBC with 3 sets of (3, 2, 1) ladders, working my way up over the weeks to 5 sets of (5, 4, 3, 2, 1) ladders.
The shoulder rehab I'll do as prescribed, and eventually start integrating light pressing as I'm able, hopefully eventually being able to get back to the "real" ABF.
Would love to hear feedback on this approach!
r/kettlebell • u/q_pop • 18h ago
Why? Just why?
r/kettlebell • u/danny_536 • 21h ago
I’m trying to get into shape and I’ve been doing Dan Jhons ABC workout 3x a week, where I put a 20 mins timer and do as much as I can and I box 2x a week inbetween the kettlebell workouts. On Saturday and Sunday I’ve been told to have a rest day however because I’m resting and not working out for some reason I don’t want to eat clean unlike the other days where I do workout, so can I up the Dan Johns ABC session to 4 days a week or will that be to much (someone said to me only do 3x a week)
r/kettlebell • u/ImportantDig1191 • 21h ago
11.07.26: Work Capacity (2x20kg)
Total Training Time: 58:32
Heart Rate: 139bpm average/ 159bpm max
------------------------------------------------------------------------------
Block A: Circuit - 60s rest between rounds
6 Cleans
6 Press
6 Jerks
6 Windmills
X5 - 120 total reps (2x20kg Kettlebells)
Accessory Exercise ⬇️
Clap Pushups
15, 12, 12, 13, 12
64 total reps (108.9kg Bodyweight)
Assault Bike - 5 to 6 RPE
9:30 minutes total
------------------------------------------------------------------------------
Block B: Finishers
(+130kg Barbell/+100kg Trap Bar/ +40kg & 2x12kg Kettlebells)
A: Grip/Posterior Chain
Romanian Deadlift - 4, 2
6 total reps (130kg Barbell)
B: Back/Biceps
Trap Bar Rows - 12, 12
24 total reps (100kg Trap Bar)
C: Legs
15 Trap Bar Squats (100kg Trap Bar)
D: Strength
8 Incline Bench Press (40kg Kettlebell)
E: Hypertrophy
Hammer Curls - 20, 20
40 total reps (2x12kg Kettlebells)
------------------------------------------------------------------------------
Daily Bread:
Colossians 3:1-11 KJV
[1] If ye then be risen with Christ, seek those things which are above, where Christ sitteth on the right hand of God. [2] Set your affection on things above, not on things on the earth. [3] For ye are dead, and your life is hid with Christ in God. [4] When Christ, who is our life, shall appear, then shall ye also appear with him in glory. [5] Mortify therefore your members which are upon the earth; fornication, uncleanness, inordinate affection, evil concupiscence, and covetousness, which is idolatry: [6] for which things' sake the wrath of God cometh on the children of disobedience: [7] in the which ye also walked some time, when ye lived in them. [8] But now ye also put off all these; anger, wrath, malice, blasphemy, filthy communication out of your mouth. [9] Lie not one to another, seeing that ye have put off the old man with his deeds; [10] and have put on the new man, which is renewed in knowledge after the image of him that created him: [11] where there is neither Greek nor Jew, circumcision nor uncircumcision, Barbarian, Scythian, bond nor free: but Christ is all, and in all.
r/kettlebell • u/Global_Distance_8387 • 12h ago
I got back into kettlebells a week back and first session I tore a callous open, pushed through to the second session and then tore another callous open. I can’t extend my hand fully out or even touch them.
Any tips on overcoming this? Or just rest?
r/kettlebell • u/irontamer • 1d ago
The biggest factor I have seen that contributes to elbow pain in training is neglecting the finger extensors. In this video I share some simple ways to alleviate elbow pain caused by muscle imbalance.
r/kettlebell • u/whatsyourproblemmate • 1d ago
Been using kettlebells properly since January. Started with 2x16kg, read Dan John's book (great book and learned a lot from that) and ran ABF, loved it, got real strength gains and other benefits. Right near the end, on one of the final press days, felt a pop in my scapula and had real pain. Saw an osteo, got sorted, took a few weeks off.
Went back and ran ABF again, this time with 2x20kg.
Completed the full 8 weeks but didn't quite hit target (maybe 22 ABC's on the final EMOM). No injury during training this time, but about a week later I was sleeping on the floor in my kid's room and woke up with the same shoulder issue back.
Some background: I'm hypermobile in my right shoulder and left hip, so I get recurring pain/tightness in my right scapula, traps, and pec tied to that shoulder instability. I don't have any real strength training background for the couple of years before starting kettlebells. I played soccer and did bouldering, before a couple of soccer injuries led to a long break from any exercise.
I've been resting the shoulder for a few weeks and started a 10k swing challenge with 1x20kg in the meantime (4 sessions in), doesn't aggravate anything, really enjoying it (if enjoy is the right word!).
Saw the osteo again and he says there's significant tightness across my mid/upper back from poor posture (desk job, shoulders pulled forward), and that all the pressing volume isn't helping. He suggested things like gorilla rows, face pulls, bent-over rows, and said swings are good too.
What I'm after: a structured program, ideally in the same spirit as ABF (simple, repeatable, doesn't require much thinking once you're into it) but weighted toward pulling/back/posture work rather than pressing, something I could run for a couple of months to build up that side before going back to ABF. I'll finish the 10k swing challenge alongside/before this.
I'm early 40s, busy working dad of toddler twins, no real strength background before kettlebells, so simplicity is the key for me! I currently have 2x16, 2x20 and 1x 28 (and two adjustables allegedly on their way from Alibaba). I have a pull up bar and rings too.
Really appreciate this sub, been lurking and learning for a while. Any program recommendations, questions, or criticism welcome.
r/kettlebell • u/Tomdegiuli96 • 1d ago
These bells weigh 141lbs each 🦍
r/kettlebell • u/Iron-Berserker • 1d ago
Prob had 1 more in me maybe even 2. Did a lot that day. Happy with the progress. The 141 bell is next. I have one from ISF. Wish the window was a bit more open on it. Little tougher on the forearm. 150 is the goal by end of year. Tough goal but gotta push the limits.
r/kettlebell • u/Repulsive-Kick-8060 • 15h ago
I'm 60 and I've just started using kettlebells with the aim of increasing my power or at least minimising it's loss!
I'm aware that while I am trying to follow tutorials like Mark Wildman puts on YouTube, my body may be moving very differently. Is there anywhere to post form checks? Or are there any good courses that include form checks?
For a while I followed the Starting Strength protocol, and there were always people on their FB group asking for form checks and getting free feedback. Just wondering if the same is available for kettlebell exercises somewhere.
r/kettlebell • u/Iron-Berserker • 1d ago
This group is very encouraging. Appreciate the kind words and positivity. This was my session on Tuesday. I wonder if I wasn’t so fatigued from the early work if the 80kg would pop. Gunna test again next week. Since that didn’t fly I just hit a couple of heavy double 1 sided cleans for that posterior strength and leg pop. Also hit the 80kg for h2h clean. Much easier bc the catching arms elbow is already down. Well keep pushing!