When it comes to kettlebell training this is by far my most frequently asked question.

 

The kettlebell is somewhat unique compared to traditional weights like dumbbells and barbells because of how the weight is distributed.

 

Because the majority of the weight hangs beneath the handle it can make kettlebells feel heavier and more challenging to control.

 

If you're struggling to figure out where you should start I have a very simple process that you can implement right now to nail down the perfect weight for you.

 

👉 WATCH THE BREAKDOWN HERE 

 

When it comes to weight selection I personally don't like to prescribe specific weights to people for two main reasons.

 

1-We can take 2 people of the same age, weight, and gender and they can have completely different levels of experience lifting weights, different levels of coordination and different levels of overall strength.

 

2-On any given day we might not be 100%. We maybe didn't sleep well, we are stressed about different things in our lives, and are just tried for whatever reason. Mentally, physically or both.

 

With that being said, one day we might be able to really push so heavy weight very safely where as another day we may not have the same strength levels due to the examples provided above. 

 

So, my golden rule when it comes to the weights we are using in our workouts is to...

 

"Lift as heavy as possible while maintaining excellent technique"

 

Using this mentality is the safest way to push ourselves hard enough to maximize muscle growth and make strength gains while training safely.

 

This just naturally compensates for the normal ups and downs we experience day to day.

 

How do I apply this?

 

Let's dive into a workout so I can show you how to apply my simple easy to follow process to find the right weights.

 

Let's say we have a kettlebell complex in store for our workout which consists of 4 different exercises.

 

After we perform a general warm up of some light cardio and some mobility style movements, we are ready to start grabbing some kettlebells.

 

If we are going to perform let's 5 reps of exercise in the workout we want to start off with doing a few reps of each exercise using very light weight and use a few warm up sets gradually increasing the weight each set.

 

Anywhere from 3-5 reps of each exercise in these warm up sets with minimal rest in between warm up sets.

 

For men I'd say start with something between 15-20 pounds and for women something between 5-10 pounds.

 

If you can perform each exercise with excellent form using that light weight, nicely done. You're ready to move onto your next warm up set.

 

For the second warm up set, we can bump the weight up around 10 maybe 15 pounds. If you're newer to kettlebell training make very small jumps in weight.

 

Can you perform each exercise with excellent technique? If so, you're ready to bump the weight up another 10-15 pounds and get into a third warm up set.

 

On the third warm up set, can you perform each exercise with excellent technique? If so, you should be getting very close to finding the weight that's very challenging.

 

If not, you can certainly do one more warm up set if necessary.

 

Why do I use this process?

 

This process will allow us to slowly, gradually and most importantly safely find weights that are very challenging but still allow us to maintain excellent form.

 

The weight ranges as we increase the weight isn't set in stone. For some that are new to kettlebell training 5 pound jumps will be more than enough.

 

For those that are more advanced and know how much you can lift, this process is should still be implemented to ensure slow, gradual and safe warm up to improve performance in the workout and reduce the risk of getting hurt.

 

So, to wrap this up.

 

Make sure to leave your Ego at the door and focus on starting light, gradually increasing the weight, and make having next to prefect technique the most important thing.

 

This will not only deliver great results but it will also exponentially decrease the risk of injury and have you enjoying your training for many years to come.

 

Ready to level up your kettlebell training?

 

Sign up for The Kettlebell Revolution 8-Week program and launch your functional strength and your muscle gains to new heights.

 

👉 TAP HERE TO SIGN UP

 

Train Hard. Train Smart. Train with Purpose.