Archive for the ‘general kettlebell info’ Category

What Size Kettlebell To Use

One of the most often asked questions folks have when getting started with KB training is what size kettlebell to use –

Here’s a video from Anthony DiLugo of – he does a great job of explaining what size kettlebell to start with based on your fitness level, athletic training experience, etc. – I’ve also provided a recap of the points he touches on in the video in the bullet points below it:

Video Recap

  • Kettlebells, unlike American weights, go up incrementally in kilos – 4 kilos, 8 kilos, 12 kilos, 16 kilos, 20 kilos, 24 kilos, etc.
  • Your activity level, fitness level, weight, and size are all factors that go into what size kettlebell you should use.
  • Most inactive women starting out will use an 8 kil0 ‘bell.
  • Active women, who are, for example, runners or used to having their legs loaded with some kind of resistance, could bump up to a 12 kilo or even 16 kilo to start.
  • An inactive man – for example, a 40-year-old who hasn’t worked out in several years, who’s been worried about his family, his career, etc. and notfocused on staying in shape, should probably start out with a 16 kilo kettlebell. Very quickly that same individual will graduate up to a 20 or 24 kilo KB.
  • An athletic guy – maybe a runner, a cyclist, an individual who participates in recreational sports – will start with either the 20 or 24 kilo, and at some point may even work up to the 32 kilo (or more).
  • You need to feel your body being loaded with resistance to get proper benefit from kettlebell training. If you are a 120 pound woman and you are in good shape, have strong legs, etc., you cannot properly load your body with a 8 kilo kettlebell – it just won’t work.

After watching the video above, hopefully any questions you have about what size kettlebell to use when starting out have been answered; if you have any further questions, input, etc., please put in your two cents in the comment section below.

Keep training hard and thanks for reading –


P.S. If you liked this post, you’ll love my Kettlebell Basics blog!  Head over to and you’ll find kettlebell routines, workouts, videos and much more.

How To Avoid Kettlebell Injuries

Mastering the basic kettlebell drills takes a lot of practice. And if your form is sloppy – or you make some of the other common training mistakes I mention in this article – it’s very possible to get injured.  Here are three tips to help you avoid kettlebell injuries:

1. Be aware of your surroundings

Swinging around heavy iron kettlebells requires 1) open space and 2) a durable surface underfoot.

One would think this goes without saying, but very time I’m perusing kettlebell videos on the ‘net it seems I see someone swinging around a ‘bell in really close quarters, over their hardwood floor, inches away from their giant flat screen TV, family cat, etc. –

As a rule, use common sense, and be aware of your surroundings to avoid injury to yourself/objects/animals/humans around you.

2. Abort safely

If you’re doing a kettlebell exercise and you feel something weird, get into an awkward position, etc. – abort!  Just drop the ‘bell (and move those feet :) )  Trying to ‘save a lift’ has caused countless tweaked backs, wrists, shoulders, etc.

3. Learn good kettlebell lifting technique

Good technique is always important when you’re lifting weights. But it’s extraimportant when you’re training with kettlebells – there’s a lot higher chance you’ll get hurt doing a kettlebell swing the wrong way than, say, using improper form doing a bicep curl with 10 pound dumbbells.

Make sure you take time to learn proper form from the very beginning – ideally working with a RKC certified instructor, and at minimum using something like theKettlebell Basics Swing Manual.

In conclusion, kettlebells are fantastic training tools – but it’s very important to be aware of your surroundings when training with them, to know when to bail out of a failed lift, and to focus on using great technique to avoid kettlebell injuries.

Keep training hard and talk soon –

Forest Vance

P.S. For more info about kettlebell training – including tons of free kettlebell routines – head over and check out my kettlebell basics blog at

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