Kettlebells

Why train with kettlebells?

Kettlebells are so popular because they combine strength and fitness in one training tool. Due to the unique shape with the handle above the centre of gravity, you train not only your target muscles but also the stabilisers and your core with kettlebells. That makes kettlebell training functional and effective for a wide range of goals.

With kettlebell training you improve your muscle strength, cardiovascular health, body posture and coordination simultaneously. Exercises such as the kettlebell swing, Turkish get-up, goblet squat and clean and press load multiple muscle groups simultaneously and are therefore particularly time-efficient. Read more about the benefits in our blog 12 benefits why strength training is important for you.

Which kettlebell suits you?

The right choice depends on your training level, the exercises you want to do and the environment in which you train. The scenarios below will quickly point you in the right direction.

You are just starting with kettlebell training and want to build up gradually: Choose a light kettlebell of 8 to 12 kg for women and 12 to 16 kg for men as a starting point for most basic exercises. A kettlebell that is too light provides insufficient resistance for effective strength training, a kettlebell that is too heavy increases the risk of injury. Build up gradually as you get stronger.

You want to train at home with multiple weights without taking up much space: A kettlebell set is the most practical choice. With a set of two or three weights you have variety for different exercises and muscle groups. Combine a lighter kettlebell for fast swing exercises with a heavier one for slow strength exercises.

You are advanced and want to train heavy for maximum strength building: Choose kettlebells of 20 kg or more for compound exercises such as deadlifts, rows and presses. Advanced athletes generally combine multiple weights for different exercises in one training session.

You want to protect your floor and train as quietly as possible: Choose kettlebells with a rubber foot or a complete rubber outer layer. These protect your floor when putting down and significantly dampen noise. Ideal for home use in an apartment or on a wooden floor.

You are setting up a gym, physiotherapy practice or corporate fitness space: Choose a complete kettlebell set on a kettlebell rack with a complete weight range. This allows multiple athletes to train simultaneously with the weight that suits their level. Powder coated or rubber kettlebells are the most durable choice for intensive commercial use.

What types of kettlebells are there?

Cast iron kettlebells

The traditional and most common variant. Made of solid cast iron, very durable and long-lasting. Available in a wide weight range from 2 to well over 40 kg. The standard choice for gyms and serious home gyms. The disadvantage is that they make more noise when putting down and are less floor-friendly than coated variants.

Vinyl kettlebells

Cast iron kettlebells with a vinyl coating. They protect your floor, make less noise when putting down and are available in different colours. Pleasant for home use and beginners who regularly put the kettlebell down. Slightly less durable than solid cast iron with intensive professional use.

Rubber kettlebells

Fitted with a protective rubber outer layer that protects the floor and dampens noise. The chrome handle provides a firm grip. A good choice for home athletes who combine comfort and floor protection with professional quality.

Powder coated kettlebells

Cast iron kettlebells with a powder coating that provides resistance against rust and wear and gives a comfortable anti-slip grip. The most popular choice for serious athletes and commercial use due to the combination of durability, grip and appearance.

Soft kettlebells

Filled with sand or other soft material and fitted with a soft outer layer. Almost impossible to damage your floor with and safer to use near other equipment. Ideal for beginners, rehabilitation and training where floor protection is the highest priority.

Adjustable kettlebells

With one adjustable kettlebell you have multiple weights available. Ideal for home athletes with limited space who still want a wide weight range. You adjust the weight via a simple mechanism without having to purchase additional kettlebells.

Which weight do I choose?

The right starting weight depends on your training level and the exercises you want to do. As a broad guideline:

Beginner women: Start with 8 kg for fast swing exercises and 12 kg for slower strength exercises such as goblet squats and deadlifts.

Beginner men: Start with 12 kg for swing exercises and 16 kg for strength exercises. A kettlebell of 20 kg is a logical second weight for many male beginners.

Advanced athletes: Kettlebells of 20 kg, 24 kg and 32 kg are the most used weights for advanced strength training. For specific exercises such as the kettlebell swing, heavier weights of 32 to 40 kg are suitable for strong advanced athletes.

Our range runs from 5 kg to well over 40 kg with increments of generally 2 to 4 kg. Buy kettlebells preferably in pairs for symmetrical exercises such as farmer's carries and double swings. Also read our blog the 12 best strength exercises for home for concrete exercises with kettlebells.

Kettlebell sets

A kettlebell set immediately gives you multiple weights for varied training. A set of two or three kettlebells gives you the variety you need for light fast exercises and heavy slow strength exercises. For home athletes a set of 8, 12 and 16 kg or 12, 16 and 20 kg is a versatile foundation. Keep your sets organised on a kettlebell rack so your training space stays tidy and your kettlebells are quickly accessible.

What to look for when buying?

Weight

Choose a weight that matches your training level and the exercises you want to do. Start too light rather than too heavy, especially with explosive exercises such as the kettlebell swing where too heavy a weight increases the risk of injury.

Handle

The handle must lie comfortably in your hand and provide sufficient grip, even with sweaty hands. Check the thickness of the handle: a handle that is too thick tires your forearms faster, a handle that is too thin gives less control. Powder coated handles generally offer the best grip.

Material and floor protection

For home use preferably choose kettlebells with a rubber outer layer or rubber foot. These protect your floor when putting down and dampen noise. For professional use, powder coated cast iron kettlebells are the most durable and cost-efficient choice.

Dimensions

Kettlebells of the same weight but from different brands can differ considerably in size. A kettlebell that is too large can be awkward for certain exercises where the kettlebell moves along your body. Check the dimensions before buying, especially if you want to use the kettlebell for Turkish get-ups and clean and press variations.

Our advice: Don't buy your first kettlebell too light. Many athletes underestimate the weight they can handle and quickly move on to a heavier model. Choose a weight where you can just manage the last two reps of a set with correct technique. When in doubt, consult our specialists in the showroom in Volkel for personal advice on the right starting weight.

Who are kettlebells suitable for?

• Beginners who want to start with strength training in an accessible and versatile way without large investments.
• Advanced strength athletes who want to train functional strength, explosiveness and coordination alongside regular strength training.
• Athletes in rehabilitation who want to build strength and stability in a controlled way with light kettlebells. Always consult your physiotherapist first.
• Home athletes who want to do a complete and effective workout from home with compact equipment.
• Commercial users such as gyms, personal trainers, hotels and physiotherapy practices who want to serve multiple athletes simultaneously.

Need help with your choice?

Not yet sure which kettlebells suit you best? We will be happy to help you further with targeted advice. You can reach our fitness specialists by phone on +31 85 773 00 57, send an email or visit our showroom in Volkel, the Netherlands.

Frequently asked questions about kettlebells

What is the difference between a kettlebell and a dumbbell?

A dumbbell has its centre of gravity in the middle of the handle, a kettlebell has its centre of gravity below the handle. This difference in centre of gravity makes kettlebells unique for ballistic exercises such as swings and snatches where you swing the weight. Dumbbells are better suited for isolation exercises. Both are valuable additions to a complete home gym.

Which weight kettlebell should I choose as a beginner?

As a rule of thumb: women start with 8 to 12 kg, men with 12 to 16 kg for most basic kettlebell exercises. For fast swing exercises choose slightly lighter, for slow strength exercises slightly heavier. Choose a weight where you can execute the technique correctly without swinging or rounding your back.

Can I train my whole body with kettlebells?

Yes. With kettlebells you train virtually all major muscle groups. The kettlebell swing intensively loads the posterior chain, the goblet squat trains legs and core, the Turkish get-up the whole body. Kettlebells are one of the few training tools with which you can train strength and fitness simultaneously in a time-efficient workout.

What is a kettlebell set and do I need one?

A kettlebell set consists of two or more kettlebells of different weights. For symmetrical exercises such as farmer's carries and double swings you need two kettlebells of the same weight. A set of three weights gives you maximum variety for both light and heavy exercises. For beginners, starting with one kettlebell is fine — expanding with a second or a set follows naturally as you get stronger.

Is a kettlebell rack necessary?

Not compulsory, but practical if you have multiple kettlebells. A kettlebell rack keeps your training space tidy, protects the floor and ensures your kettlebells are always quickly accessible at the right height. For commercial use a rack is strongly recommended.

What is the difference between vinyl and powder coated kettlebells?

Vinyl kettlebells have a soft coating that is kind to the floor and available in different colours. Pleasant for beginners and home use. Powder coated kettlebells have a harder coating that provides resistance against rust and wear and gives a better anti-slip grip. More durable with intensive use and the standard choice for serious athletes and commercial use.