Before you begin, watch this short introduction to understand how the guide is structured, how to move through each section and how to get the most from the lessons.
A1. Best Weight to Start With
A2. Parts of a Kettlebell / How to Grip
SUMMARY
BEGINNER KB WEIGHTS RECOMMENDATION
Upper-body exercises
Women: 4–8 kg
Men: 8–12 kg
Lower-body exercises
Women: 8–12 kg
Men: 12–20 kg
Two-handed kettlebell swings
Women: 12–16 kg
Men: 16–24 kg
PARTS OF THE KETTLEBELL
Handle
The section you hold.
Horns
The sides of the handle where it connects to the body.
Window
The space between the handle and the body of the kettlebell.
Body or bell
The main weighted section of the kettlebell.
COMMON TYPES
Competition kettlebells
These remain the same size regardless of weight. They usually have a narrower handle and are designed for consistent technique across different loads.
Cast-iron kettlebells
These increase in physical size as the weight gets heavier. They are common, durable and suitable for general training.
HOW TO GRIP
Avoid holding the handle straight across the centre of your palm. Instead, let it sit diagonally from the base of your index finger toward the heel of your hand to keep the wrist straighter and reduce pressure.