r/kettlebell Jul 03 '24

New To Kettlebells? Start Here! (Updated for 2024!)

93 Upvotes

NOTE: This is a living document. Please comment for suggestions, typo corrections, and more!

(This original post written was a bit outdated and wanted something more succinct. Original post: https://www.reddit.com/r/kettlebell/comments/3qxa4i/new_to_kettlebells_start_here_updated_for_2015 )

Frequently Asked Questions

Q: What brand of Kettlebell should I buy?

A: Before we can talk about brands, there are two types of Kettlebells we recommend: (1) Competition and (2) Cast iron. 

Competition kettlebells keep the same shape/size across the weights and typically have a fixed handle size (33mm or 35 mm). They are primarily used for Girevoy Sport (GS) but can be used for other styles of kettlebell lifting. The downside to competition kettlebells is that they are typically more expensive than other types of Kettlebells.

Cast iron kettlebells were popularized by “hardstyle” kettlebell training initially by Pavel Tsatsouline. They are typically very cost effective compared to competition kettlebells. The upside is to cast iron kettlebells over competition bells is that they're typically smaller for weights under 28 kg. The downside is the handles and the bell itself increases in size as the weight goes up.

We do not recommend vinyl, plastic, or other kettlebells that are not cast iron and competition due to their durability and their ergonomics to do the common kettlebell ballistic exercises (swing, clean, snatch, etc).

For Competition bells, we recommend:

For Cast iron kettlebells, we recommend:

Due to community feedback from lack of stock and shipping issues, we currently do not recommend Kettlebell Kings.

Adjustable Kettlebells

In recent years, there has been a surgence of adjustable kettlebells in the market. In particular, a competition-style kettlebell that is able to be adjusted from 12 to 32 kg. The biggest benefit of these style kettlebells is that you have access to multiple kettlebell weights with the footprint of one. Most brands allow you to jump from 0.5 to 2 kg weight increments. We recommend the following brands if you want one:

EU recommendations needed here; comment if you have one!

Q: What weight of kettlebell should I buy to start out with?

A: For most men, a kettlebell between 16-24 kg is the most common recommendation. For most women, 8-16 kg. The recommendation depends on your prior fitness history. If you’re still unsure, make a post and be sure to include details about your training history!

Fellow moderator u/LennyTheRebel has made a more extensive write-up about choosing the best kettlebell weight for you here: https://www.reddit.com/r/kettlebell/comments/1j90tz1/picking_a_weight_as_a_beginner/

Q: What is a good free beginner routine for someone new to kettlebells?

A:  There are many beginner routines suggested on r/kettlebell, but we recommend the following:

Q: What are some good paid programs?

There are many paid programs, but we’ll list the popular ones here:

  • The Armor Building Formula by Dan John 
  • The Giant by Geoff Neupert
  • Simple & Sinister by Pavel

You can see more in our wiki here: https://www.reddit.com/r/kettlebell/wiki/programs/

Form & Technique

“Styles” of Kettlebell Training: Hardstyle and Girevoy Sport  (GS)

Before going into the two “styles” of kettlebell training, I want to make a point that kettlebell training styles do not need to have strict adherence to either styles. They are useful definitions to describe kettlebell training intent and don’t feel like you have to adhere to one of them completely when learning kettlebell exercises.

Hardstyle was popularized by Pavel Tsatsouline in the Late 90’s/Early 2000’s, forming Dragon Door (RKC) and later StrongFirst (SFG).  Hardstyle technique emphasizes a focus on maximal tension, explosive power, and force production. A byproduct of this is usually training at lower rep ranges for strength and hypertrophy goals.

Girevoy Sport (GS), also known as kettlebell sport, is older than Hardstyle, and has been a competitive sport in Eastern Europe and Russia since the late 1960’s. In the sport, the competitive lifts are the Snatch, Jerk, Long Cycle (Clean and Jerk). The competition format is a 10 minute set of one of these exercises for as many reps as possible within the time limit. Because of this, there is an emphasis on efficiency on the lifts, including changes on how a swing is performed, the rack position, and more, compared to hardstyle training.

On the subreddit you may see the term Hybrid style to describe technique. This simply just means adopting technique principles from both Hardstyle and GS.

Which exercises to learn first with kettlebells?

The “big 6” movements of kettlebell training you will see online are:

  1. Swing
  2. Squat
  3. Press
  4. Clean
  5. Snatch
  6. Turkish Get-up

Although you are free to learn them in any order, we recommend learning them in the order listed (or simultaneously with a focus on order). 

Training terms (Reps, Sets, Complex, Chain, Flow, Ladder, etc)

You will see many training terms that are popular with kettlebells. You can read more about these in the wiki here: https://www.reddit.com/r/kettlebell/wiki/index/

Learning Resources

YouTube

Moderator Recommendations

We recommend the following resources to learn the big 6 (backgrounds on these instructors are mixed between hardstyle, GS and hybrid).

Community Recommendations

The following recommendations have been made by /r/kettlebell community members that have not been thoroughly watched by the moderators:

Books

Help us fill this out by commenting recommendations!

There are many great books recommended by kettlebell instructions and coaches. There are also non-kettlebell training books that are listed because principles from them can be applied to kettlebells. We list a few here:

Kettlebell

Dan John

  • The Armor Building Formula: Bodybuilding for Real People eBook
  • Hardstyle Kettlebell Challenge
  • Pavel
    • Enter The Kettlebell
    • Simple & Sinister
  • Kettlebell Essentials by Max Shank

General Strength & Conditioning

  • K. Black 
    • Tactical Barbell
    • Tactical Barbell 2: Conditioning
  • Dan John
    • Easy Strength: How to Get a Lot Stronger Than Your Competition-And Dominate in Your Sport
    • Easy Strength Omnibook
    • Easy Strength for Fat Loss
  • Pavel
    • Power to the People
  • Supertraining by Yuri Verkhoshansky
  • Scientific Principles of Hypertrophy Training by Mike Israetel
  • Westside Barbell books by Louie Simmons
  • Ultimate MMA Conditioning by Joel Jamieson

Coaching / Personal Training 

Although we cannot make specific recommendations on people, we recommend anyone interested in kettlebell training to spend some time with a trainer and/or kettlebell coach. This can be done in-person or virtually. There are many great coaches who hang out in this subreddit. Although we do not allow for explicit self-promotion, we encourage folks to reach out to coaches privately and get coaching from someone they’ve interacted with here in the community.

Hardstyle Coaching (Dragondoor, StrongFirst)

StrongFirst and RKC are the two oldest and well known hardstyle certifications. If you want to learn how to move kettlebells in the way they teach, they both provide search engines to find coaches in your area:

GS/Kettlebell Sport Coaching

I couldn't find a similar "Find a Coach" option for IKFF and other GS organizations, so some help on this would be greatful!


r/kettlebell 1d ago

Discussion Weekly Kettlebell Discussion and Questions Thread - August 31-06, 2026

2 Upvotes

Welcome Comrade!

This is the r/Kettlebell Discussion Thread posted every Monday, where you can discuss anything and everything related to Kettlebells. We invite the Kettlebell Community to post anything that can be beneficial to the sub and help answer questions from newer members. Additionally, feel free to log your planned and/or completed training sessions, as well as any general community happenings you'd like the community to know about. Thank you.

As always, please be sure to review our Code of Conduct, FAQ and Beginner's Guide if you are new to Kettlebells. See the Programs page for some program options.

You can also use the search bar or Google's subreddit search to find related discussion topics.

Have a great day!


r/kettlebell 7h ago

Training Video Giant W4 D1 2x22KG + Weighted Push Ups

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53 Upvotes

32 sets of 2, up from 30 last session in 29 min. This set was somewhere in the second half, closer to the end. Maybe set 20 something. Weighted ring push ups are fun! +20lb for 3 sets: 6,7,6 failing on the 7th rep of the last set. I think I’m going to run 3.0 for one more week since I only got one training session in last week. I was out of town for work.

Work out to live. Take care of each other ✌🏻


r/kettlebell 6h ago

Instructional Swings lesson: stance changes, squatty vs hungry. Why different stances / setups can be useful.

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43 Upvotes

One of the reasons people can struggle with swing execution is they’re trying to use a form that isn’t right for them yet.


r/kettlebell 8h ago

Training Video Kettlebell Spiral Line Rotations

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63 Upvotes

Opposing the force of weight by stabilizing and performing with safe technique.


r/kettlebell 5h ago

Training Video Beating the log book: 30 min AMRAP Double 32 kg Complex (2 x Clean & Strict Press, 1/1 x Reverse Lunge, 2/2 x Gorilla Rows). 14 sets completed, +1 compared to last week.

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30 Upvotes

Sets 1,8,14 shown

Beating the log book is a great way to progress if you don't want to run a program currently. Pick some exercise (or a complex like I've done here), and try to increase volume or density over time.


r/kettlebell 6h ago

Training Video 2x28kg Jerk Interval Training - 1' on 1' off x10 at 8rpm (Final Round)

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19 Upvotes

r/kettlebell 5h ago

Training Video Snatch DFW w4d3

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12 Upvotes

Completed Snatch dfw w4d3. Alternating rounds of 3 and 4. I went every 90s for a total of 20rds. 70 total reps of snatch each arm and 70 squats for my highest rep total of the program. The last 5 rounds took all my will. My biggest struggle is sweaty hands, the snatch with a heavy bell for me becomes quite difficult. Happy to be finished. Week 5 is a deload then test. Not sure how I will test, but will have a program recap when I do that. Video shown is my final round, finishing with 4 reps.


r/kettlebell 5h ago

Advice Needed Pressing/ABF

8 Upvotes

I was looking on YT for examples of the pressing day of the ABF but all I see is the ABC. I have gathered that it is a 2-3-5-10 ladder for presses, for 5 rounds and it equals 100 reps but I'm still confused. Is it every minute on the minute (like 2 reps, rest for the rest of the minute, 3 reps then rest for the rest of the minute)? Or is it something else. I guess not knowing what a ladder set is, doesn't help either.

I am currently only exercising twice a week, one day is abc, the other day has been push ups and rows. I would like to replace the push up and row day with the pressing day, I just want to make sure I understand it/do it correctly.


r/kettlebell 38m ago

Just A Post Some Rotational Play

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Upvotes

r/kettlebell 7h ago

GS Accessory day

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9 Upvotes

Jerks and cardio. Easy session today. Preparing for military snatch 24kg.

🔵 Glove snatch 12kg 5'(3') @ easy rpm

⚫⚫ Jerk 2*22kg 4'(3') @ 8rpm

🟡🟡 Bump+jerk 2*16kg 2*10 reps

🫈 35' base cardio run @ 60-70% HR max


r/kettlebell 13h ago

Discussion Just got a pair of BoS Adjustable Kettlebells!

19 Upvotes

Those that have adjustable kettlebells at home, what advice do you have to get the most out of them? Do you keep one light and one heavy or both the same weight and increase as you get stronger?

I’m looking forward to the multi-weight flexibility and being able to use them at home! rather than the limited options I have at the gym.


r/kettlebell 9h ago

Training Video 01.09.26: Grind (2x20kg) 5 Dead Snatches, 5 Cleans, 5 Press, 5 FSQ X5-100 total reps ➕ (2x28kg) 41 KB Wide Elbow Tricep Press ➕ (2x32kg) 5 Swings, 5 Cleans, 5 Press ➕ (2x32kg) Clean, 12 Strict Press ➕ (40kg) 6 Snatches, 2 OH Squat Hold

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8 Upvotes

01.09.26: Grind (2x20kg)

Total Training Time: 38:26

Heart Rate: 120bpm average/ 142bpm max

------------------------------------------------------------------------------

Block A: Circuit - 60s rest between rounds

5 Dead Snatches

5 Cleans

5 Press

5 Front Squats

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

KB Wide Elbow Tricep Press

6, 8, 8, 10, 9

41 total reps (2x28kg Kettlebells)

Assault Bike - 5 to 6 RPE

9:00 minutes total

------------------------------------------------------------------------------

Block B: Finishers

(+2x32kg & 40kg Kettlebells)

A: Endurance

5 Swings, 5 Cleans, 5 Press

15 total reps (2x32kg Kettlebells)

B: Strength

Clean, 12 Strict Press

13 total reps (2x32kg Kettlebells)

C: Mobility

6 Snatches, 2 OH Squat Hold

8 total reps (40kg Kettlebell)

------------------------------------------------------------------------------

Daily Bread:

Proverbs 17:1-15 KJV

[1] Better is a dry morsel, and quietness therewith, Than an house full of sacrifices with strife. [2] A wise servant shall have rule over a son that causeth shame, And shall have part of the inheritance among the brethren. [3] The fining pot is for silver, and the furnace for gold: But the LORD trieth the hearts. [4] A wicked doer giveth heed to false lips; And a liar giveth ear to a naughty tongue. [5] Whoso mocketh the poor reproacheth his Maker: And he that is glad at calamities shall not be unpunished. [6] Children's children are the crown of old men; And the glory of children are their fathers. [7] Excellent speech becometh not a fool: Much less do lying lips a prince. [8] A gift is as a precious stone in the eyes of him that hath it: Whithersoever it turneth, it prospereth. [9] He that covereth a transgression seeketh love; But he that repeateth a matter separateth very friends. [10] A reproof entereth more into a wise man Than an hundred stripes into a fool. [11] An evil man seeketh only rebellion: Therefore a cruel messenger shall be sent against him. [12] Let a bear robbed of her whelps meet a man, Rather than a fool in his folly. [13] Whoso rewardeth evil for good, Evil shall not depart from his house. [14] The beginning of strife is as when one letteth out water: Therefore leave off contention, before it be meddled with. [15] He that justifieth the wicked, and he that condemneth the just, Even they both are abomination to the LORD.


r/kettlebell 7h ago

Instructional Stop CHASING your kettlebell swing

Thumbnail youtube.com
5 Upvotes

This is one of the most important parts of the kettlebell swing that I see people not getting right.

This is a short segment of one of my most popular kettlebell videos from my channel going back to 2009.

I've exaggerated it a bit but still see the similar posture at the top of the swing for many new users in gyms and social Media.

You shouldn't be chasing the kettlebell.

It shouldn't be pulling you forward no matter how hard you extend your hips.

Doing this loads your spinal erectors and allows your abdominals to decrease their spinal stability and compression.

Keep. Your shoulders pulled back a bit, Think "shortening your arm ropes"

The shoulder is a pivot point not a highly engaged portion of the lift.

Hope this helps you

Joe

KBOMG


r/kettlebell 2m ago

Advice Needed Starting weight recommendations for noob?

Upvotes

22yo 6’2 135lbs. I’m looking to get into kettlebells and I really only have the money for one right now. I can confidently do pull-ups and pushups, but other than that I don’t really have a great way to measure what my strength is at the moment. I’m looking at 35lb kettlebell bell on Amazon, is this a good starting point or should I go with a 20lb. Trying to get into weights and I’m not sure where to start.


r/kettlebell 22h ago

GS Real Kettlebell Sport is Single Switch

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57 Upvotes

This is just a gentle reminder to myself that I’m still way out of sport shape 😇 And single switch is a different beast. I was getting too cocky with all the military snatch lately lol. It’s GS too, but you don’t get the real suffering.

I ran out of time while training today but I wanted to get a tad bit of snatching in so I decided to do a quick 5’ set with a 16. Originally planned to do multiswitch but randomly changed my mind during the first minute and decided to do single switch instead. 0/10 would not recommend that strategy lol. I paced wrong and didn’t start relaxed enough so I only lasted 2’ on my left but did manage the 3’ on my right. It sucked pretty bad. I also did a set of 50 deadlifts beforehand so that probably didn’t help. I’m still trying to figure out how to make all my training fit together and I’m not sure I’m very successful at the moment LOL. Looks like I’m gonna have to add some single switch stuff back in the mix too 🙄

I did pretend like I was survival snatching like Johnny Benidze at the end but upon further inspection I just look silly. He looks badass though lol https://youtu.be/6WoDQp-lvoo?is=R34bX-GdUJkHpb90

***ALSO KETTLEZOOM TOMORROW IS GOING TO BE 30 MINUTES LATER THAN NORMAL. It’ll be UTC 10:30 am! I forgot the kids are back in school now. Oops.


r/kettlebell 4h ago

Advice Needed Not so new new guy needs advice

1 Upvotes

Dear kettlebell aficionados, I come in need of your help. The short and simple of it is I would like to start training with kettlebells, where do I go.

The caveat to that is, I’ve been training for nearly 10 years, mostly mixed modality, and have a very demanding schedule. Background includes mostly powerlifting adjacent programs with a small amount of CrossFit style training and some running sprinkled in. Currently standing at the awe inspiring height of 5’11” and 205 lbs. I squat 465, conventional deadlift 505, and bench 315. Current mile time is around 7:30, and 5k of 25 minutes. Im admittedly no freak athlete, but certainly past beginner levels of fitness. I work full time as firefighter/medic at a relatively busy department averaging 35 calls in a 48 hour shift. 96 hours off entail driving around doing insurance work.
All of this to say, I’ve hit a point that in order to keep my workouts consistent, I basically have to workout at 4-5am. Not a huge problem, but putting near maximal loads onto my body 30 minutes after rolling out of bed really crushes me for the rest of the day. Couple that with getting pretty bored of 5x5 or 3x5’s on repeat, I feel the need to venture out in my training avenues. Hence this post.
Humbly, what programming, coaching, etc, could you recommend I look into. Im open to anything, be it strictly kettlebell, kettlebell barbell hybrid, or whatever else. My general goal has always been to be capable of performing my job at a high level and not look half bad doing it. so a healthy blend of conditioning is needed alongside a decent level of maximal strength but more importantly strength endurance. If I can avoid breaking my body doing it even better.
Thanks in advance, a tired new guy.


r/kettlebell 13h ago

Form Check Newbie form check please - 16 kg

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10 Upvotes

Hello, this is my first time trying the swing. Any tips to improve it ?


r/kettlebell 1d ago

Just A Post Iron Cardio + Snatch

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55 Upvotes

20 rounds 💪


r/kettlebell 17h ago

Advice Needed Best kettlebell range for elderly women?

11 Upvotes

My old lady is actually getting pretty old, late 70s, and I want to get her a kettlebell to better take care of her health. What's a good starting weight for someone in her class?


r/kettlebell 22h ago

Training Video Longer cycle

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21 Upvotes

The clean and press gets all the love but the longer cycle (snatch and press) is a great one also that many haven’t done. Recommend.


r/kettlebell 1d ago

Training Video 42 min KB conditioning session: 21 rounds, 1 every 2 min on the min of 1,2,3 x Double 28 kg Snatch to Thrusters (repeated 7x total). Rounds 10-12 and 19-21 shown.

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48 Upvotes

Been Thruster obsessed for a couple weeks, so let's keep it going lol


r/kettlebell 1d ago

Just A Post Iron Cardio

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239 Upvotes

Hit Iron Cardio today with the 36kg for 30 rounds. Stick to the basics consistently and you’ll see real progress.


r/kettlebell 19h ago

Advice Needed Recommended kettlebell for big hands

8 Upvotes

I have a few off brand cast iron bells and a Bells of steel non comp bell. My 45lb Amazon basics bell has a much bigger window on the handle than the Bells of Steel 53 lb bell and seems to fit my bigger hands better. The Bells of Steel bell requires pinkies out on 2 handed swings and feels a little pinched on one handed stuff like getups, snatch, etc. Just curious if anyone has a rec for a cast iron bell that has a larger window for big handed people? I'm looking to get a couple heavier bells and want to make sure I buy the right thing.

I'm mostly doing S&S and mixing in other stuff like snatches, goblets, halos, cleans, etc.

Thanks!


r/kettlebell 1d ago

Advice Needed Wanting to add 2 X 20 KG. Will the Rogue finish hold up better over time?

Post image
26 Upvotes

I’ve cobbled this set together over the years (small ones for the kids) but I’m finally getting serious about KBs in the last couple months. I use the 16s when I do doubles and the 24s for most single stuff but 8kg per hand is a big jump so I was thinking about getting some 20s. I don’t mind spending money on quality equipment and the single 32 Rogue bell I have looks like new but I haven’t used it much.