I have a few questions for Kettlebell fans. I recently purchased Pavel’s Russian Kettlebell Challenge and now I’m interested in buying one or two.
Since I am a beginner, I assume one bell would be sufficient until I learn the proper techniques. Is that correct?
How did you determine what size to purchase first? I would hate like hell to buy a kbell and find out it’s too light (or heavy) for me. I’m 44 and currently only bench 225 for 5 reps.
Pavel suggests using kbells outside. Is this what you do? I can do them in a garage, but would have a hard time doing them in my yard, cause it’s not very flat.
Your garage is fine. As for the size of the k-bell. Tough call. Likely the 36lb k-bell would be your best middle of the road choice. Light enough to do high rep stuff and heavy enough to do some lower rep exercises. For a better answer, go to the gym and try the various exercises with different dumbells. Obviously dumbells have a different feel, but it will give you a general idea of the weight that you can handle doing typical k-bell exercises.
I have Pavel’s book and video as well as one 16kg kettlebell. I decided to start with the smaller kettlebell because I wasn’t sure how hard it would be or how my strength levels would apply. I would suggest going to the gym and try doing some similar movements with a dumbbell. I could easily do one-arm snatches with a 25-45lb dumbbell, but the 16kg kettlebell was much harder since it has a different feel and a thick handle. When I first used my kettlebell, it took me a few days to get used to it, and I only did about 3-5 one-arm snatches. After a few weeks, I worked up to sets of 5-10. Now, I can do sets of 20 for each arm. And two sets of 20 will totally kick my ass! I have had my kettlebell for nearly a year now, and I have used them on and off the whole year. It was only just recently that I tried to go beyond my normal 10-rep sets and go for 15 to 20.
I have done them outside in the grass and have also done them inside (just be sure not to drop it inside or you will damage the kettlebell, yourself and/or your floor). They are great for training practically anywhere, and if you are away from the gym, you can get an incredible workout with them. I've devised a few short programs where I only used kettlebells and bodyweight exercises, and they definitely kicked my ass!
Thanks for the advice! I think I will go with the 16kg.
How do you work kbells in with your weight lifting? Do you do the cycle kettlebells for a few weeks, then lift for few weeks or do you work them into a lifting cycle?
Machine - I would love to hear how you plan on doing this. I have wanted to buy some and almost bought the adjustable k-bells from fractionalplates, but waited at the suggestion of Mike Mahler and Coach Davies who have said that the dragondoor k-bells are a better product overall. If you could post the info I would be very appreciative. Thanks!
Definitely start with the 36lb kettlebell and once you out grow that you can always sell it to a friend or someone else that is interested. I do kettlebell workshops all the time and have people come up to me all the time when I training inquiring how to purchase some kettlebells.
Currently, I’m following HST. I use the kettlebells 1-2 times a week on my off days for a few sets. I will usually do this when following a program. For the weeks that I am not weight training and supposed to be taking “active rest,” I will use the kettlebells along with bodyweight exercises for about three short (30-45 minute) workouts each week. I’ll do something like snatches or cleans, military presses, side presses, one-legged squats, chins and a few other exercises during one workout and upper body exercises (pullovers, presses, triceps extensions, curls, etc) for another workout.
Adding kbells to your workout will be great for you. Depending on where you are located there are a variety of club’s forming around the country as well as trained instructors, such as Mike Mahler who can help you immensely. The Dragondoor kbells are a great product and I wouldn’t suggest any others. Good luck and if I can be of any assistance, please do not hesitate to ask. In faith, Coach Davies
Not to knock Coach Davies, but I’ve got a fractionalplates.com (PDA) kettlebell, and it’s great. Would you buy a fixed barbell and get stuck with that one weight, for $100? PDA explains on their site why cast kettlebells are so expensive, but believe me, it’s a lot easier to do all the normal weight-training stuff you’ll want to do (like pyramids, or going with a lighter weight if you’re injured, or training a weaker person) with an adjustable kettlebell handle. I’d love to have a set of the cast kettlebells, but for that price, I could run hogwild thru the Ironmind or PDA catalogue and get a bunch of bitchin’ different equipment. Go adjustable.
I appreciate everyone’s advice! I think Coach Davies is right that a trained instructor, such as Mike Mahler could help me immensely. I have read Pavel’s Russian Kettlebell Challenge and I THINK I understand how to do the exercises, however, someone like Mike would be able to make SURE I am doing the exercise correctly. Unfortunately, I live in southern Illinois and closest trainer listed on the Dragondoor site is Bill Pride in Fenton, Missouri and he’s 3 hours away. I also don’t know of any clubs in this area.
Coach Davies, how would you suggest I go add kbells into my workout? Should I cycle them with my weight training or can I do them on off days during my weight training?
This way is more expensive then option 2. We will be using block weights for the kettlebell. Purchase a York dumbbell with the rounded ends (or something similar). If you want 2 30 lb. kettlebells buy a 60 lb. dumbbell. Purchase 4 flat pieces of steel 3/4 inch by 1/4 inch and also 2 2.5 inch diameter round steel pipes which can be found at a welder’s shop. The next part is tricky. Take your stuff to a welder and have him weld off the handle of the dumbbell. Next have him weld the flat pieces of steel to the sides of each block weight. The length of the steel pieces will vary the size of the k-bell. Lastly have him weld the pipe to the steel pieces completely your kettlebells. This will probably be about half the price as cast kettlebells. This is the option I will be doing once I purchase my steel and dumbbell.
This option won’t win any awards for looks but it works. Buy a 5 gallon bucket. Make a small slit down the length of the bucket with a pocket knife. Fill bucket with ready-to-mix concrete at desired weight of kettlebell. A 50 lb. bag will make a 60 lb. kettlebell once you add water. Add water and let concrete sit for awhile until its about to harden. Once it begins to set enough (8-12 hours or so) place steel handle (use same way to make handle as Option 1) in concrete mix. Push down the handle into the concrete about 6 inches. Let sit for a day or so. Use the slit in the bucket to cut off the bucket from the concrete block. And now you have your kettlebell. This method probably costs less than $25 to do. Both methods were taken from John Brookfield’s Mastery of Hand Strength book. A very excellent buy with tons of tips for hand strength. I’m currently in the midst of making a softball and baseball weight device for my pinch and finger grip. It invovles drilling a hole through the balls and placing a nail through the hole. A netting to hold weight or chains can be attached to the nail (which is bent into a hook) and then the balls are complete. Fun stuff.