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If you have just discovered the kettelbell and you’re wondering about what weight you should choose, then this video is for you! Choosing the wrong weight not only increases the risk of injury but also warps your perception of what kettlebell training is supposed to be (and feel like)!
THE BALLISTIC ELEMENT
Before diving into weights, you want to understand the ultimate strength of kettlebell-training. Even though you can use the kettlebell for ginding lifts like a deadlift or a squat for example, the ballistic element distinguishes the kettlebell from all other training equipment. When choosing a proper weight, you want to work with something that cover all necessary bases as effectively as possible.
When it comes to Beginners, we recommend 8 kg and 12 kg respectively for women and men who are just starting out. We don't recommend using anything below 8 kg.
The reason for this recommendation is pretty simple: Starting with a too light of a weight will lead to the fact that you will mostly use your arms instead of your hips - and this will warp the aforementioned perception of what kettlebell-training is.
4 RULES OF PROGRESSIVE OVERLOAD
Once you’re all set and ready to go, you need to know when and how to progress. While upgrading to a heavier weight is certainly one rule of progressive overload, in our book it comes last.
So let’s take a look at the 4 rules to progressive overload, that you can apply in your kettlebell-training
Rule #1 - Increase Time
Rule #2 - Increase Speed
Rule #3 - Decrease Rest
Rule #4 - Increase Weight
WEIGHT JUMPS AND INCREMENTS
Maybe you’ve seen smaller increases - such as the 2 kg increments that Sergey Rudnev has brought to the kettlebell map. While these increments are certainly good for a tight workout program if you want to compete, it leaves you with more option. According to Dan John, more options in the decision making progress may confuse some people at the end.
Pavel’s opinion about the massive weight jumps in 4 kg is the following: These bigger jumps in weights force your body to level up more quickly. Another factor that massive weight jumps offer is the fact, that your technique has to be safe from all angles.
EVERGREENS AND PROFESSIONAL WEIGHTS
On a final note, a word about professional weights. Professional weights require a near perfect execution of technique because of the higher injury risk. If you make a mistake with an 8 kg, most of the time you won’t severly hurt yourself because the weight’s pretty forgiving and your body’s strong enough to handle it.
This grace periods comes to a sudden and painful stop if you miss a snatch with a 28 kg. Denis Vasilev said this is one of the reasons, why certain weight classes belong into the hands of professionals.
So here comes the idea of "evergreen weights". Evergreen weight are weights, that most of us can use throughout the whole year in our kettlebell workout schedule. That means that after you’ve learned the technique, after you’ve built a strong foundation - most of us probably work with 2 different weights - and we’re good with it
Most men will end up with 20-24 kg as evergreen weight while most women will end up with 12-16 kg as evergreen weights
TIME STAMP
00:00 Intro
00:35 The Ballistic Element Of Kettlebells
01:51 Weight Recommendations For Beginners
03:10 Simple & Easy Workout With The Perfect Weight
04:18 4 Rules Of Progressive Overload
08:14 2 kg & 4 kg Weight Increments
10:03 Professional Weights: Where General Fitness Stops
11:35 The Idea Of "Evergreen Weights"
12:06 Color Guide
12:40 Free Kettlebell Workout & 90 Days Of Kettlebells
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