Kettlebells – Versatility in strength training
The kettlebell, also known as a kettlebell or girder weight, is such a great accessory for your strength and fitness training that every athletically ambitious person should actually have one in their small home gym.
Yes, I confess: I've become a huge fan of these small, round weights of various weights with handles! Kettlebells are simply part of the basic equipment in functional fitness training. But even in gyms in the free weight area, you no longer find just dumbbells for biceps curl fans, but also barbells, dumbbells (mostly "square" dumbbells), and kettlebells.
Kettlebells are available in various weights and materials. So today, we're giving you a quick overview of versatile kettlebells.
Which kettlebell models are available?
Not all kettlebells are created equal. First, you should know that there are definitely subtle differences. What they all have in common is that kettlebells come in different weight classes and various materials. But every now and then you'll see that cheaper models vary in size, for example. Why is that? Simply put, there are premium cast-iron models used in international competitions like the Crossfit Games. These are standardized, meaning they have the exact same features everywhere in the world and are sold as "Competition Kettlebells." And then there's the broad field of "other" kettlebells, covering everything from cast-iron kettlebells to plastic kettlebells. These aren't necessarily bad—not at all. But they aren't standardized like competition kettlebells. In return, they are usually much cheaper, making them very well suited for beginners to get used to handling a kettlebell.
Which kettlebell is suitable for beginners?
If you've never worked with kettlebells before and don't necessarily want to make a large investment right away, getting one or two inexpensive kettlebells is completely sufficient. These are usually made entirely of plastic – both the weight itself and the handle are plastic. The handle can be either smooth or slightly textured for better grip. I personally own a 4 kg and an 8 kg kettlebell from a well-known discount store. And I think they're completely fine for beginners to start with. The good thing about such products is that they are often available in lighter weight options like 4 or 6 kilograms. Especially for petite women who want to start with light weight, this can be a plus. However, there are also high-quality, affordable cast-iron kettlebells. Not competition quality, but highly recommended as a value-for-money choice for beginners. Just make sure the kettlebell weight is cast in one piece and the handle wasn't welded on later. It's best to try out different kettlebell weights to see which weight feels comfortable at the beginning. You should be able to complete 10 to 20 repetitions of an exercise easily before it gets strenuous.
Which kettlebell is suitable for advanced users and pros?
Once you get used to the many benefits of training with kettlebells or generally like to workout at home a lot, you might consider whether a so-called "Professional Kettlebell" or "Competition Kettlebell" might be right for you.
You can recognize a competition kettlebell by the fact that all weights are the same size. The handle also always has the exact same shape. CrossFit boxes or functional fitness gyms usually all work with competition kettlebells. You can identify the different weights by their different colors. Often, the weight numbers are also stamped onto the bell body and easy to read. The advantage of such professional weights is obvious: they feel the same everywhere you go and handle identically. Your hands get used to the exact same grip style and width, so especially during swinging movements, your body doesn't need to adjust to subtle variations in execution.
What do the colors on kettlebells mean?
Competition kettlebells are always available in the same kilogram "sizes" that would also be used in competitions. They start at 8 kilograms and then go up in 4 kg increments: 12 kg, 16 kg, 20 kg, 24 kg, 28 kg, and 32 kg. In addition, there is a common color coding. Either the bell weights themselves are painted or vinyl-coated in the respective weight color, or a small colored band is visible on the side of the handle. The following kettlebell colors are common:
-
8 kg = Pink
-
12 kg = Blue
-
16 kg = Yellow
-
20 kg = Purple
-
24 kg = Green
-
28 kg = Orange
-
32 kg = Red
What are the benefits of kettlebell training?
Since the early 2000s, when the CrossFit movement started in America and slowly spread to Europe, kettlebells have become increasingly popular and well-known. This is partly because swinging movements with a kettlebell or using them for exercises like deadlifts are very intense and sweat-inducing. Overall, it's simply a great full-body workout. It effectively builds strength endurance, engages numerous muscle chains, and offers excellent core training. At the same time, it improves your stability. Cognitive training should not be overlooked either: workouts with kettlebells require maximum concentration. Your grip strength needs to be spot-on (not too loose, but not too tight either), and you need exceptional focus to execute swinging movements cleanly while maintaining high repetition counts. Kettlebells don't take up much space and are incredibly versatile – making them the ideal equipment for your home gym!
What are the most famous kettlebell exercises?
For various reasons, it makes total sense and is extremely beneficial—especially for beginners—to have a pro demonstrate proper handling and the most common exercises, and to practice and check movement patterns with them. Kettlebell training isn't just about the right grip posture, but fundamental to very clean execution in every exercise. What is your stance? How do you initiate the movement and how do you complete the exercise? Which body parts do you need to engage? What is the correct movement sequence?
So to protect your joints as much as possible and prevent improper strain due to poor posture during execution, I recommend practicing the exercises with an experienced kettlebell trainer. Well-known and popular kettlebell exercises include:
-
Kettlebell Swings
-
Deadlifts with a kettlebell instead of a barbell
-
Weighted squats/sumo squats with a kettlebell
-
Kettlebell High Pulls
Russian Twists with a lighter kettlebell
There are countless other training options with these handles on iron balls. Once you come to appreciate the benefits of kettlebell training, you'll quickly become a fan of these versatile round weights and regularly integrate them into your strength training or endurance training!
