Kettlebell lifting for weight loss: how to do it

Author:

Khafizov Konstantin

Nowadays, many athletes keep sports equipment at home. For many, buying a kettlebell for home will be an excellent decision, because it is a trainer for all the muscles of the body. Its center of gravity is outside the comfortable zone of our stabilizer muscles, so they are actively involved in the work.

The 16 kilogram kettlebell is a fairly heavy piece of equipment, but quite manageable for beginners. Thanks to this weight, you will harmoniously develop your whole body and be able to move to a heavier level. The next level will be the 24kg kettlebell, quite a heavy weight to prepare for. These are the most popular weights of kettlebells, working with them you will get an ideal figure.

There are a lot of articles on the Internet that talk about basic exercises with kettlebells and the technique of performing them. Study carefully and learn how to breathe properly and perform movements to avoid injury. The information below will help you choose a weight.

What is a sports kettlebell?

A traditional kettlebell is a metal weight, usually cast iron or steel, shaped like a ball with a metal handle on top and a flat base at the bottom of the ball.

Ideally, the weight is one solid piece of metal. Some weights may have handles that screw down and these should be avoided as they can break and be dangerous.

To use a kettlebell, you simply squeeze the handle and lift the weight.

Kettlebells are simple, safe, and easier to balance than barbells, which is one of the reasons why they are so popular in functional fitness and CrossFit.

The compact size of the kettlebell allows you to maintain balance more easily than with a barbell.

Important point

Before starting strength training, you should definitely see a doctor, preferably a sports doctor, in order to identify any contraindications for this sport. Strength exercises are contraindicated in certain diseases of the cardiovascular system (including varicose veins and hemorrhoids), gastrointestinal tract, liver and biliary tract, respiratory tract, urinary system, visual impairment (especially with a high degree of myopia), disorders with aspects of the musculoskeletal, nervous and endocrine systems. They are also contraindicated for those who have undergone any operations within a year (sutures may come apart) or immediately after suffering any acute illness.

Read also: Exercises on the step platform

If physical exertion during strength exercises exceeds the capabilities of a given person’s body, then irreparable harm can be caused to him.

Benefits of Using a Kettlebell

1. One-sided training. This seems obvious, but you can use the kettlebell on one side and train unilaterally or one side of the body at a time. You can't really do this with barbells, which typically use both hands.
2. Balance. Many exercises that require barbells or dumbbells can be done with kettlebells and it is easier to balance the kettlebell. Take, for example, the squat. This is traditionally done with a barbell, but you can use a kettlebell in each hand and have better balance and develop more stabilizing muscles by using kettlebells.
3. Kettlebell swing

With a kettlebell, you can perform a swing, which involves bending your knees slightly, rocking your body from side to side and returning it to an upright position.

The kettlebell swing is a great exercise that hits most of the major muscle groups in your body and also burns a decent amount of calories every time.

You can't do a swing with a barbell.

The kettlebell's focused center of gravity makes it easier to lift them over your head or hold them away from your body at full arm extension.

Blitz tips

1. For safe training, you need to have not only good physical fitness, but also clear coordination so as not to lose balance,
2. If this is your first time training with this device, then it is advisable to be under the supervision of a trainer who can insure you in time and explain the rules of working with a kettlebell,
3. You should not do such training every day, since the muscles need rest and time to recover,
4. You should know that for exercise you need to select special sports shoes with flat soles (sneakers are best), since ordinary shock-absorbing running shoes will be uncomfortable here. In addition, the best option is to train without shoes at all, since in this position you will be able to feel the floor and stand firmly on it, maintaining your balance.

How to choose the best weights for fitness?

Despite their similar appearance, kettlebells can have different designs.

Subtle differences may not be noticeable at first glance, but every kettlebell brand designs their kettlebells a certain way.

Let's look at some of the possible options between each brand and style.

Width and diameter of grip

The handle, or handle, is where you hold the weight. There is no standard for handle diameter or width.

As a result, some kettlebells have thinner grips, while others have wider grip diameters.

A wider diameter compression can help you improve your compression. Premium kettlebells are a good example of kettlebells with a wide handle diameter.

The width of the handle also matters. If you are using both hands you will want the handle of the kettlebell to be wide enough to accommodate both hands. The vinyl coated kettlebell cap has a wide handle that allows you to use both hands at the same time.

Grip texture

Some handles are textured, which is a huge bonus if your hands sweat easily. Your hands may slip on the polished, smooth handles and they may slip out of your hand. Some manufacturers use a powder coating to add compression.

Some weights have texture built into the cast metal.

Be careful!

Some textures may cause calluses.

Kettlebell design

Look for a one-piece design!

The most important thing to look for regarding the grip handle is how it is integrated with the weight.

Ideally, the handle and weight are one solid piece of metal.

Keep in mind: Cheap weights are screwed onto handles that are separate from the metal body. They are not recommended as they can break and be dangerous.

A quality one-piece kettlebell design should have smooth seams with no jagged or rough edges that can scratch or cut your skin.

A flat bottom is what you want when it comes to kettlebells!

Round bottoms look great on everything except weights.

If you plan to use the kettlebell for leverage on the floor, you'll need a kettlebell with a flat bottom.

Kettlebell push-ups are one of the exercises that require a flat bottom.

It is better to choose a kettlebell with a wide, flat bottom. They are more stable and easier to store than weights with small bases or uneven bottoms.

Collapsible weights have a wide, flat bottom that is very stable. Check out the best stacking kettlebells here.

Coatings in kettlebells

The coating of a kettlebell can provide any combination of 3 characteristics:

• Noise Reduction Coating - Vinyl coated weights produce less noise when set up or dropped on the floor. They also protect floors and other gym surfaces.
• Coating to Resist Corrosion and Oxidation
  – Matte black or enamel coating on the weight helps prevent rust or oxidation.
• Coating to provide grip and texture - The manufacturer can place a matte or textured finish to enhance grip and squeezing ability, even with sweaty hands.

Kettlebell 4 pounds (64 kg.)

The joy of the spirit is a sign of its strength.

(Ralph Emerson)

How to make a kettlebell weighing 4 pounds (64 kg) yourself? For example, I have never seen a weight weighing 4 pounds (64 kg) - not just for sale, but just like that. Although it turns out you can buy it now - at a price of 8,700 rubles. But a little earlier, in 2015, they still could not be found on sale, and so a man got started and made weights of 4 pounds (64 kg) - on his own. (In fact, judging by the scales, the weight turned out to be 60 kg, although the author wrote 4P on it - 4 pounds, and each pood, as you know, is a little more than 16 kg. But it doesn’t matter - apparently there were some reasons to make it exactly 60 kg. In any case it was possible to add another 4 kg.

So, how to make your own kettlebell weighing 4 pounds (64 kg) - In another article from the site “Fizkult-hello” (link to the site at the end of the article). A short story about how the author of the site almost accidentally found people who cast weights in Russia. And in the end I received two full 64 kilogram weights. (Actually hollow - and then he poured the required amount of lead into them himself, and added a bolt to make it possible to increase the weight.)

Kettlebells 60 kg.

Hello everyone!

After purchasing and modifying the ZESO weights weighing 50 kg, I didn’t even really dream of weights of a larger weight. Because they simply aren’t sold in Russia, or at least I haven’t seen them, except for Eleiko 56 kg, which cost 13,000 rubles apiece. They do not have a very pleasant appearance due to the thick and awkwardly shaped handle. Simply put, the design of the entire kettlebell from Eleiko is very poorly thought out. How can the bourgeoisie understand our unique Russian projectile? And ordering from abroad is a little better in design, but still not very good, for example on a German website, it will cost a pretty penny. Delivery of two 60 kg weights to Russia will cost at least 500 euros. So this option is also not suitable, especially against the backdrop of rising foreign currencies. What remains is casting to order, but no matter how many times I found foundries in my Chelyabinsk, everyone raised their prices and offered a minimum batch of 50-100 pieces. It’s understandable that anyone wants to tinker with small orders; after all, they want to make money big and as simply as possible.

In general, I had almost no hope of getting hold of a kettlebell weighing more than 50 kg. But as they say: “thoughts materialize” and “he who seeks will always find.” One fine morning, an acquaintance sent me a VKontakte link to the BruttoBells group. The guys started doing foundry work, and also for fun, so to speak, they cast weights of any shape and weight to order.

Initially I wanted to cast solid weights, but later I found out that Alexander Krolevsky was also going to cast weights from these guys. But he was going to order hollow weights filled with lead, this would make the weight cheaper and give you the opportunity to choose what weight you needed: 56, 60 or 64 kg. It will also significantly reduce the size of the weight, which will make it more convenient. After some thought and calculations, I decided to cooperate with Alexander. What followed was a long discussion about the size of the weight, but a middle ground was found. This concept was born:

Kettlebell parameters:

• Total height 310 mm
• Core diameter 233 mm
• Prosov 60 mm (distance from the handle to the body of the weight)
• Handle diameter 37 mm
• Empty weight 18.3 kg

Next, after approval of the size and shape of the weight, work followed on the manufacture of equipment for casting. Which was taken on by the guys from BruttoBells.

As you can see, Alexander Krolevsky wanted to make a personalized weight, as its author. For BruttoBells, this is a no-brainer. I preferred to limit myself to the simple inscription 4P.

After making the equipment, of course, there was the last phase - casting the weights. In the end, this is what happened:

Well, that’s all, the weights were ready, then I had to visit the glorious city of Yekaterinburg to pick up my two weights. Fortunately, it’s not that far to travel from Chelyabinsk to Yekaterinburg, only 200 km. It was possible, of course, to use the services of a transport company, but I wasn’t averse to taking a ride and meeting the guys from BruttoBells personally.

Upon arrival home, I took several photographs in comparison with the best representatives of the Soviet era, KZ and KLZ weights, as well as with the recently acquired and modified 50 kg ZESO:

As you can see, the quality of the casting is excellent, and the shape of the core of the 4P is an honest ball, while the ZESO still has something similar to an ellipsoidal ball. Also, the handle of the ZESO is slightly flattened to the touch, while the handle of the 4P is of a regular round shape.

Now I had to fill the weights with lead, make traditional plugs with a threaded pin for smooth weighting with plates in the future, and painting. Lead, also according to tradition, was purchased at a metal receiving site at a price of 45 rubles per kg. After which a place was found where it was possible to rent a cutter for melting lead. Here's what came out of it:

I filled the weights up to 59 kg because... The threaded plugs that a friend made for me weighed 1 kg. But there was still a fair amount of space left, so that if the weights were filled to the full, they would weigh exactly the four pounds indicated on the body of the weight itself. But two 60 kg weights are enough for me. Then I can smoothly and painlessly weight them up to 63 or 66 kg using 3 kg plates.

All that remained was to paint and weld the plugs, but before painting, sand them with a grinder to a shine.

I gave one weight to a friend to train with for a couple of weeks. He trains in the garage, so the kettlebell will also be tested in harsh conditions. That's why I painted one weight for now. Painting process. Still the same paint from Alpina, Perlgold RAL 1036.

Once again, a comparison of the 4P weights, but already painted, with the best representatives of Soviet weights and the Dynamo Poltishka.

And also an example of weighting up to 63 kg and control weighing.

Well, that's probably all. The 4P weights were a great success, the appearance is very attractive. It lies extremely comfortably in its original position, both on the chest and on the shoulder. In the upper position when pressing or pushing, it does not break the hand, which is also very important. Dikul’s famous weight is unliftable not so much because of its weight as because of its ill-conceived design. The core of the kettlebell is very large and, as a result, breaks the hand and makes it difficult to press or push. And all because his weights were created for juggling and jerking, which he demonstrated in the circus at one time. But 4P kettlebells were designed with only one intention - to make a very comfortable and non-injurious kettlebell.

As for the price of one empty weight , it currently amounts to 6,000 rubles . For purchasing questions, you can and should contact the author of the weights, Alexander Krolevsky. I would like to take this opportunity to advertise a bit. And also contact the guys from BruttoBells, if you want to cast weights according to your sketches, directly to Alexander Timchenko. But you will have to pay for the production of equipment and other costs. In the case of a 4P weight, all this has already been paid for. The guys specialize in casting not only weights, so write and ask. Well, as a bonus, this is my first attempt at benching a new kettlebell, so please don’t judge too harshly:

I’m very glad that everything turned out this way, that the guys from BruttoBells and Alexander Krolevsky were found. The first took it upon themselves to cast these beautiful weights, while the second thought through and created these weights. Without one of these elements, such weights would never have been born. And now they are available to anyone, which is good news. Hooray!

That's probably all. But I think these are not the last shells in my arsenal. If something new appears, I will, of course, cover it in subsequent posts. Until we meet again, all the best!

Source: Fizkulthi

Types of sports weights

There are three styles of kettlebell:

1. Standard: Standard kettlebells are the regular, one solid piece of cast iron that you see in most gyms.
2. Adjustable: Adjustable kettlebells have weights that can be added or removed to change the weight. They are good for small gyms where space is limited. They can be tricky to set up, and standard kettlebells will make your workout go faster.
3. Portable: Portable kettlebells are good for those who travel a lot or need a super-compact option. You fill portable weights with sand, gravel, pebbles, dirt, or any other material available to you.

TOP 10 best sports weights

Solid kettlebell Shigir 16 kg

Review: This kettlebell has an excellent reputation for quality and durability. These weights are made from iron ore, not cheap scrap.

They use a manufacturing process that eliminates the handle seam and prevents dips, loose spaces, and other imperfections of cheaper models.

pros

• Handles without seams.
• Weight accuracy and flat bottom
• The matte black finish adds superior grip even with sweaty hands.

Minuses

• The handles could have been a little wider to accommodate two hands.

Great grip, reasonable price, high quality with attention to detail is what you will get if you choose these kettlebells.

Solid weight kettlebell Iron Head Bear

Review: Need More Kettlebells? These beasts of a kettlebell are designed for some serious heavy lifting. The lightest weighs 20 kg, and the heaviest weighs 90 kg

They are cast from one massive single piece of primary mined iron ore. These high quality kettlebells are finished with a signature black matte powder coat finish for superior appearance and grip.

The bottom is machined flat so it will remain seamless thanks to the casting process.

pros

• The kettlebell finish adds significant compression.
• Flat base for stability during floor exercises.
• Handle diameter 58mm.

Minuses

• The texture of this kettlebell can be rough on bare hands.

These are the heaviest weights you can buy, made from high quality iron ore using precision manufacturing methods. You won't be disappointed.

Rubberized weights with chrome handle PROFI-FIT (14 kg)

Review: They have a nice matte black finish and I like that they are color coded and easily identify the weight by color.

They have one distinctive feature that sets them apart from others. The handle diameter is only slightly wider than other models.

This can be seen as an advantage as you strengthen your grip each time you swing them.

pros

• Matte black powder finish.
• The kilograms are listed on each weight.

They are attractive, well made and color coded with wide handles for increased grip. Consider the best gym weights with weights.

REP Fitness LB

Review: These high quality kettlebells are sure to become a favorite for many reasons. To begin with, the weight is indicated in kilograms.

They have a flat bottom so they stand up straight without wobbling.

They have a smooth surface that makes the handles comfortable, without burrs or sharp edges.

These kettlebells offer are still some of the cheapest kettlebells out there. They are excellent value for money.

pros

• Affordable.
• High quality materials
• Completely flat base.

Minuses

• Does not have vinyl covering

This is the best budget kettlebell that offers high quality at a fair price.

Sand kettlebell RockyJam

Review: Consider these portable sandbag weights. They are compact and light enough to fit in a backpack and can be used anywhere and are filled with the material you need.

They were designed for the military and are tough, durable and indestructible. There are three sizes available and you can adjust the weight based on how you fill them and how completely you fill them.

If you're going on vacation and if you need portable fitness equipment, these should be at the top of your list.

pros

• The soft grips are easy on the wrists.
• Adjustable weight.
• Best Portable Weights
• Lightweight and compact.

Minuses

• More bulky and filling than cast iron weights.

Fitness weights REP

The handles are lightly textured and provide a strong grip with a matte powder coated finish.

These high quality kettlebells feature a one-piece cast iron design and are very durable.

pros

• They have a solid, one-piece construction.
• Available in heavy weights, up to 45 kg
• Matte powder coating means no chalk required, excellent texture and grip.

Minuses

• Some find the texture abrasive on the hands, especially when performing high reps.

They are the best quality on the market and are ideal for CrossFit.

Vinyl covered kettlebell Starfit DB-401 12 kg

Review: The best part of these weights besides the low price is that they are vinyl coated. This coating helps you because it makes the kettlebell quieter to use and prevents the kettlebell from scratching or cracking your floors.

I like that the vinyl cover is brightly colored as you won't have any problem eyeballing the weight.

pros

• Affordable.
• Vinyl covering, will not scratch the floor.

Minuses

• The base is not completely flat and stable.

These are the best basic kettlebells for beginners.

JFit Vinyl Weights Set

It has a vinyl cover, reduces noise and protects floors.

pros

• The base is covered with vinyl, protects the floor and reduces noise.
• Made from solid steel

Minuses

• The texture of the handle is too smooth, preventing grip.

This is a great kettlebell with a noise-reducing vinyl cover.

Set of weights LIVE UP LS2044, 4

Review: This solid kettlebell set is one of the best you will find on the market at this price. The set includes one weight each of 2, 5, 7.9, 11 and 13 kg.

These kettlebells have a unique hexagonal handle that fits easily in your hand, preventing strain or injury, especially while swinging the kettlebell.

Each weight is coated in vinyl for noise reduction and corrosion resistance and is labeled with a weight in kilograms.

pros

• Set of 6 weights in a range of different weights
• Covered with vinyl to reduce noise
• The hexagonal shape reduces wrist strain during exercise.

Kettlebell RKC Russian Dragon Door Kettlebell

They have a wide flat bottom, finely textured cast iron and a stamp in the center with a clearly marked brand and weight in kg.

pros

• Available in 5, 8, and 10 kg.
• Hard cast iron.
• No seams, sharp edges or protrusions.

Minuses

• The handle is not big enough to be used with two hands.

This is a solid, well made kettlebell from one of the best brands.

Operating rules

There are the following rules for training with these manual exercise machines:

1. You need to choose the right weight for weight loss for men and not immediately take on the heaviest ones, thinking that you can handle them. In this case, unprepared muscles can become very sore and cannot withstand such a load.
2. You need to choose your training location carefully. Of course, it's best to practice outside, because that's where you won't be afraid of dropping the weight on the floor and damaging something. But not everyone has this opportunity, so when working out at home or in the gym, you should always be careful not to damage yourself or the objects around you.
3. You should not use mirrors, because they will constantly distract attention, which can lead to injury. There is no need to use gloves on your hands, since they will only reduce the pressure, which in turn will confuse and deceive the reaction of the muscles. The same applies to shoes with heels, which are the most dangerous.
4. Do not exercise when you have no strength, health or mood, since training in this case will still not be effective. It is best to reschedule it for another day when you feel well.
5. You need to schedule your training days and your goals that you want to achieve through training in advance. This way, you will have a certain plan of action and lines for which you need to lose excess weight, which will motivate you to take action.
6. In the breaks between classes, you don’t need to sit still, otherwise you’ll just relax and by the second approach you won’t have the strength. It is best to do lighter exercise or just walk during this time.
7. It is necessary for the body to recover between days of training. This means that during this period you need to get a good night’s sleep, avoid stress and anxiety, and do not drink alcohol. In addition, you should eat well so that you have the strength to train.

Read also: Standing Dumbbell Press

How many weights do you need, one or two?

You can start with just one kettlebell if you're a beginner, on a budget, or just want to try kettlebells.

The vast majority of kettlebell exercises are performed with a single kettlebell, so having only one option won't hold you back when you're starting out.

The reason you might want to buy a second identical kettlebell is because there are several exercises where you can use two kettlebells, such as the double kettlebell.

The best reason to buy more than one kettlebell is to be able to vary the weight you use. As you progress, you will need more weight, so a higher weight kettlebell may be just what you need.

Additionally, some exercises may be too difficult with a heavy kettlebell and being able to use a lower weight can be an advantage.

We estimate the weight

When choosing which weight to buy, you need to pay attention to its weight. What are the different weights of kettlebells? Manufacturers traditionally produce products weighing from 4 to 48 kilograms in 2 kg increments.

The weight of the kettlebell is selected taking into account the level of training and the characteristics of the planned classes. Regardless of the weight, the projectile should not have a handle that is too thick, as otherwise it will fall out. The choice of weight determines the speed at which muscle definition appears and prevents injury.

You can select the weight of the kettlebell according to the instructions:

• It is better for girls to start with 6-8 kg, for men with 16;
• What weight of kettlebell to choose for men depends on their strength. Those who can press at least 100 kilograms from a lying position can use products of 24 and 32 kg;
• You can choose 2 sets for your home at once, for example, 16 and 24 kilograms each. This will allow you to study a more complex program in the future;
• The weight of the kettlebell should allow you to do a maximum of 6 exercises in one approach. If you can perform repetitions 7 or more times, then the weights should be larger.

You can also find out what weights you should take for home workouts in fitness clubs. Experienced trainers select equipment and programs based on a person’s body weight, gender, and endurance.

Which is better, kettlebells or dumbbells?

The kettlebell was originally used as a tool for building muscle mass and is still used that way today.

Are kettlebells and dumbbells so similar that you don't need either?

Quite a reasonable question!

You don't want to invest more than is necessary in your home gym.

Let's use a simple list of pros and cons to help you figure it out.

Dumbbells

pros

• Good for controlled (slow) movements.
• Widely available.

Minuses

• The weight is divided into two sides and is not centered like a kettlebell.
• Dumbbells are unbalanced for dynamic movements such as swings.
• You cannot immediately grab the handle of the dumbbell with both hands.
• Dumbbells are wider than kettlebells.
• Dumbbells do not have a compact, single center of gravity like a kettlebell.