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How to Determine the Right Kettlebell

November 3, 2017 by Jessica 5 Comments

Article By Kettlebell Kings

Kettlebells are one of the most versatile exercise tools that a person can employ. They take minimal space but deliver maximum benefit to your workouts.

One of the hardest choices a new-comer to the kettlebell culture encounters is what style of kettlebell they should buy for themselves and start training with. There are quite a few different styles and shapes to kettlebells their weight aside.

The first thing to consider when choosing a kettlebell is what are your goals with procuring a kettlebell?

– Is it going to be a household exercise tool or be used outside?
– Is it for building strength or more conditioning focused?
– Will you eventually want to use single hand work or will you be mostly focused on using two handed grip techniques?

Let’s knock down these one at a time:

1. There are some Kettlebell styles that have a plastic coating to make them more conducive for inside use – For outdoor use there are powder coated kettlebells that make them more resilient to the ele-ments. I personally like the powder coated for inside and outside use.

2. To be clear ANY kettlebell training will have strength benefits, but if you are more conditioning focused then you will want a weight that you can move around with some general ease so you can focus on the exercise techniques. The different weights of kettles (other competition kettlebells which stay the same dimensions no matter the weight) will change is size as the weights change and this can effect your techniques. *A tip to consider – Regardless of style of training I do recommend using Sport style kettles due to their consistent size and shape. This will allow the movements you learn to stay the same as you progress in weight if you so choose.

3. Most kettlebell techniques can be done with two hands. This makes them more stable and easy to learn for novices. Using single hand techniques will rise the challenge and technique level considerably. If you do not seeing yourself wanting to try single hand work for some time then you will be using two hand movements so you will want to have a kettlebell with ample handle space. A solid unique design that has a consistent size and shape, like Sport style kettlebells, but also have a decent size handle shape like the powder coat kettlebells are the Kettlebell Kings Steel Standard Kettlebells.

Now that you have determined your goals with kettlebell it is time to determine the proper weight.

Quality kettlebells do cost money so you have to make sure when you make the investment that it is going to be the right weight for your goals. Of course as you increase your strength and technique you will eventually need to go up in weight. but this could take some time; so you can get a lot of mileage off of the right kettlebell.

Of course this is a difficult choice to determine since there are many variables involved. Injuries, experience, current fitness level, etc. In most kettlebell training styles 8 kilogram (about 17 lbs) and 12 kilogram (about 25 lbs) are the classic starting weights. Usually, especially for two hand movements, the 12 kilo size bells are a great novice challenge. If you have some kettlebell or weight resistance experience then the 16 kilogram (about 35 lbs) is a standard starting point.

A good guide to also help determine a proper weight is by possible rep ranges you will be pre-forming in your routine. Most coaches use a classic guideline of:
• 1-3 reps for explosive power
• 3-5 reps for strength
• 5-8 for sustained strength
• 8-12 for muscle hypertrophy
• 12+ reps for power endurance

If with the weight you choose you can do 12 or more reps with the 12kg kettlebell in one move, lets say the goblet squat, at once with relative ease it may be too light for you in that exercise and you may need the 16kg. You can use this example for all the exercises you may be planning on doing.

It is important to consider your current level of fitness, but also know you WILL get stronger and also consider. With proper training and consistency you may be surprised how much stronger with your kettlebell you will become.

Hopefully this easy checklist will help you determine what kind of kettlebell is the right one for you. It is always exciting to get a new kettlebell, it is like getting a new workout buddy who is ready to help you create the strongest version of yourself.

If you can, and you are a kettlebell novice, seek out some professional coaching to learn the basics for you to build on. Sometimes in person is tough, if so then look for a good coach who offers online coaching. If this is also out of reach then subscribe to the Kettlebell Kings blog, and YouTube content for kettlebell technique videos and articles and weekly kettlebell workouts to add to your fitness routine.

Kettlebell Kings is based in Austin, Texas and offers high quality kettlebells as well as tons of free content to read and learn about kettlebells on our blog. Kettlebell Kings was the first company to offer Free Shipping and Lifetime Warranty on all kettlebells. We also create free, weekly workouts you can sign up to receive in your email in box here.

Filed Under: Blog, Guidance - Coaching - Support, Movement - Exercise, Tools/Equipment Tagged With: 12kg Kettlebell, Coated Kettlebells, Competition Kettlebells, Exercise Techniques, Exercise Tools, fitness, fitness tool, Innovative Results, Innovative Results Kettlebell, kettlebell, Kettlebell Kings, Kettlebell Lifting, Kettlebell Training, Pavel Tsatsouline, Physical Exercise, Recreation, sports, Squat, Start Training, Start Weight, Training Style, Weight Change, Weightlifting

Kettlebell Sport – The Innovative Results Team Swings for Gold

August 19, 2015 by Jessica Leave a Comment

KettleCrew
2015 Northern California Open

With Kettlebell Sport (Girevoy Sport) quickly on the rise to mainstream popularity, the Innovative Results Team and Family is making their presence known from the very beginning!

As the host for The California Open Kettlebell Sport Lifting Championship, OC’s Fitness Playground has become a destination for competitors across the globe bringing in people from all over the United States, Russia, Brazil, Australia, and Japan (just to name a few).

So, just how does Orange County’s very own lifters hold up against the competition? I’d say they’ve fared pretty dang well, check it out!

Photo Courtesy of Steve Burroughs
Aaron Guyett, 32kg Nationals (Chicago, IL)

After claiming the American Record in Men’s Amateur Biathlon in 2014, IR owner Aaron Guyett took on Men’s Professional Long Cycle at the 2015 California Open yielding 53 reps with 32kg kettlbells. This showing tallied Aaron  as the highest USA coefficient lifter sending him on the road the the IUKL World Championship in Ireland this November, but first, CHICAGO.

Aaron Guyett's Winnings from Nationals

Just last month (July 2015), Aaron traveled to Nationals in Chicago to punch his ticket to the IUKL World Championship. Returning to Biathlon in the Men’s Professional Division, Aaron took 1st in the 85kg weight category with 32kg bells, earning him a place on Team USA and the opportunity to compete at Worlds’ in Dublin, Ireland (November 2015).

The week after Aaron’s return from Chicago, 5 members of IR’s Kettlebell Crew headed up north to take their platforms at the 2015 Northern California Open. Let’s see how they did!

FullSizeRender (1)
Margaret Fajardo, 12kg Long Cycle.

Margaret Fajardo

Lift – One Arm Long Cycle (10 minutes)
Kettlebell – 12kg
Rep Count – 78
2 – Time Competitor (California Open 2015 , Northern California Open 2015)

 

 

Photo courtesy of NAZO Foto
Madison Murphy, 16kg Long Cycle. Photo courtesy of NAZO Foto

Madison Murphy

Lift – One Arm Long Cycle (10 minutes)
Kettlebell – 16kg
Rep Count – 83
1st – Time Competitor (Northern California Open)

 

 

 

Eric Berringer 24kg Jerk. Photo courtesy of OKC & NAZO Foto.
Eric Berringer, 24kg Jerk. Photo courtesy of OKC & NAZO Foto.

Eric Berringer

Lift – Biathlon (10 minutes of each Snatch, Jerk)
Kettlebell – 24kg
Rep Count – 50 (Jerk), 102 (Snatch) for a total score of 101 points
5 – Time Competitor (California Open 2013, 2014, 2015 and Northern California Open 2014, 2015)

 

 

Harrel Carman 32kg Long Cycle. Photo courtesy of NAZO Foto.
Harrel Carman, 32kg Long Cycle. Photo courtesy of NAZO Foto.

Harrel Carman

Lift – Two Arm Long Cycle (10 minutes)
Kettlebell – 32kg
Rep Count – 20
5 Time Competitor (California Open 2013 (snatch), 2014, 2015 and Northern California Open 2014, 2015)

 

 

 

Jessica Ciske 20kg Long Cycle. Photo courtesy of NAZO Foto.
Jessica Ciske 20kg Long Cycle. Photo courtesy of NAZO Foto.

Jessica Ciske

Lift – One Arm Long Cycle (10 minutes)
Kettlebell – 20kg
Rep Count – 50
3 Time Competitor (California Open 2014, Northern California Open 2014, 2015)

 

 

 

IR is will be continuing to add to the IR Kettlebell Crew as they begin training for the 2016 California Open Kettlebell Sport Lifting Championship this February. If you are interested in learning more about kettlebell sport, or joining the IR Kettlebell Crew you can contact Aaron Guyett at 714.469.9338 or email aguyett@innovative-results.com.

Looking for More Information on Kettlebell Sport? Here is some recommended reading!

I’ve Got a Fever and the Only Prescription is More Kettlebell
Is Kettlebell Training for Me?
Top 10 Reasons Why IR Uses Kettlebell to Get You to Your Goals

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Filed Under: Blog, Events, Movement - Exercise Tagged With: 5 Time, Aaron Guyett, Costa Mesa, Eric Berringer, exercise, Fitness Playground, giveroy, giveroy sport, goal setting, Harrel Carman, Innovative Results, Jessica Ciske, kettlebell, kettlebell competition, Kettlebell Lifting, kettlebell sport, Kettlebell Training, Madison Murphy, margaret fajardo, northern california, OKC, Open Captioning, orange county, Photo Courtesy, Playgrounds, sport, Used Kettlebell, Weightlifting

Is Kettlebell Training For Me?

April 16, 2014 by ptpt 3 Comments

Kettlebell Swing

Yes!

Resurging as one of the HOTTEST fitness trends, the century old kettlebell has proven itself to be one of the #1 workouts for burning calories, and reducing body fat.

According to the American Council of Exercise, kettlebell workouts can burn up to 20 calories/min, that is like running a 6 minute mile! The only other exercise that comes close to that number is cross-country skiing.

What is a Kettlebell Workout?

Kettlebells are more than a substitution for traditional free weights. Giveroy (kettlebell) Sport is actually 3 lifts; Jerk, Snatch, and Long Cycle. The BEST part is that all three lifts can be broken down/isolated to their simplest form of kettlebell movement and you will still get RESULTS.

 

A Few Benefits of Kettlebell Training:

Increased Strength without Increased mass (no bulk) Increased Core/Abdominal Strength

Increased Resistance to Injury

Decreased Body Fat

Increased Muscular Stability

Decreased Neck, Shoulder & Lower Back Pain (Postural Ailments)

Work Aerobic & Anaerobic Simultaneously

Increased Mobility

Improved Posture

Optimize Caloric Burn Increased Muscular Endurance

Increased Lean Muscle

 

Keri Cali Open Females

There are very few workouts, or pieces of fitness equipment that can deliver not only a strength workout, but have the potential for high-intensity cardiovascular activity & mobility training. By combining weight with our body’s natural movements (tossing, pulling, lifting, carrying), kettlebells allow for a functional performance resulting in practical & dramatic increases in our endurance and strength. Commonly known as the “Full Body Fit!”

Ready to get started!?

Though kettlebells are extremely versatile when it comes to combining them in your workouts, safe and effective body mechanics are crucial when preventing injury. Unless you are using kettlebells as a replacement for traditional free weights, we do not recommend learning the basics from DVDs or Youtube, and highly recommend that you seek out a coach/trainer with experience in kettlebell sport.

 

Orange County’s Fitness Playground & Orange Kettlebell Club is set to host OKC’s Level 1 Kettlebell Sport Certification in November 2016!

This workshop is perfect for the beginner looking to get into kettlebell sport, and the kettlebell sport athlete looking to gain an edge in competition.

Jason Dolby is a Kettlebell Sport Athlete and OKC Master Coach with over 14 years of experience in the world of Kettlebell Sport. Coach Dolby has traveled around the world increasing his knowledge and practice of the sport from World Record holders, coaches and fellow athletes.

Aaron Guyett is a Master of Sport in all lifts Jerk, Snatch, and Long Cycle, competing on the World stage as a professional, as well as setting several national records (including first American to achieve Master of Sport in Biathlon and Long Cycle at one competition).

He will be teaching basics of kettlebell sport techniques for:

-Swing
-Clean
-Jerk
-Snatch
-Long Cycle
-Breathing
-Pre-Competition Routines

REGISTRATION IS NOW OPEN!

Location:

Innovative Results – 2925 Airway Avenue – Suite J – Costa Mesa – CA – 92626

Date: Saturday, November 12th

Time: 9:00am – 5:00PM

Workshop Event Cost 

Early Bird Registration – $199 (plus tax)
Regular Event Price – $299 (plus tax)

REGISTER NOW

 

Kettlebell Warrior
Both Genders & ALL Ages are Swinging Bells for THEIR Health.

Filed Under: Blog, Events, Guidance - Coaching - Support, Movement - Exercise Tagged With: Aaron Guyett, Burning Calories, certification, Costa Mesa, costa mesa personal trainer, Exercise Equipment, fitness challenge, goal setting, healthy living, Increase Lean Muscle, Increasing Strength, Innovative Results, kettlebell, Kettlebell Lifting, kettlebell sport, Kettlebell Swings, Kettlebell Training, kettlebell workshop, lose weight, Mobility Training, orange county, Physical Exercise, Strength Workouts, weight loss, Weightlifting, Workshop

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Contact Us – info@innovative-results.com

Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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