r/kettlebell • u/celestial_sour_cream • Jul 03 '24

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

92 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(This original post written was a bit outdated and wanted something more succinct.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!

65 comments

r/kettlebell • u/AutoModerator • 5d ago

Discussion Weekly Kettlebell Discussion and Questions Thread - October 12-18, 2026

3 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!

8 comments

r/kettlebell • u/kettle-balls • 14h ago

Just A Post double 44 kg strict press!

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134 Upvotes
18 comments

r/kettlebell • u/---Tsing__Tao--- • 13h ago

Training Video 24kg Strict Clean and Press 155 reps in 10 minutes

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74 Upvotes
21 comments

r/kettlebell • u/Asleep_Leek3143 • 11h ago

Discussion What would you even do with such kettlebell?

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43 Upvotes

I saw people training with 72kg kettlebells and they were huge, but this one is on another level. It just seems impractical but since someone selling it means someone's buying

45 comments

r/kettlebell • u/Voldemort_Poutine • 7h ago

Advice Needed Pectorals! What is a good kettlebell exercise that focuses on them?

15 Upvotes

I want to hit them, and hit them hard, the way you can with a bench and dumbbells.

I have watched a lot of videos aimed at beginners but none of them mention pecs.

EDIT

A number of responders have recommended doing dips. I mu younger days half a century ago, I dod dips with 40 to 50 lbs hanging around me waist.

Question: If you have dipping bars can you point me to a model? Amzn has lots. I'm currently 255 lbs so need something strong.

49 comments

r/kettlebell • u/MuayThaiRunner • 1h ago

Training Video Throwback to pandemic times, when my room was my gym 😜🤣

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• Upvotes
2 comments

r/kettlebell • u/Timely-Marzipan-3558 • 5h ago

Training Video Superset

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7 Upvotes

Combining kettlebell swings and push-ups into a superset provides a balanced, high-efficiency workout that targets nearly every major muscle group while blending strength and cardiovascular conditioning.

3 comments

r/kettlebell • u/TonightUnlucky6017 • 18h ago

Training Video 40kg kickstand squatty sprint snatches

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64 Upvotes

Purpose: elicit bigger challenge on the leg muscles.

How: use mostly one leg vs two. Reduce the “pendulum” which takes away length of time in the eccentric requiring a faster braking for bigger direct stimulus.

10/10 in kickstand, 5/5 bilateral.

Pleased with the speed of the 40kg bell here. Especially since I’d already done 240 snatches with a 24k on a ten minute set warmup.

6 comments

r/kettlebell • u/swingthiskbonline • 14h ago

Training Video 2x28kg x20 ALT Press Variant for better Overhead Stability.

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26 Upvotes

For those that don't train much overhead stability, this is a good one to do.

8 comments

r/kettlebell • u/theflash346 • 11h ago

Form Check 24kg snatch, C&P, front rack squats

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16 Upvotes

Long time lurker first time posting. This sub has helped me with getting into and comfortable with kettlebells. I decided to record myself to see my form. There’s stuff to work on but I feel great after this one.

5 Kickstand Snatches
5 C&P
5 Front Rack Squats
Switch hands and repeat.

This was set 4 of 5.

Warmed up with some swings and windmills and finished with heavy swings, regular and kickstand on each side. Total time was about 35 minutes

Thanks to this community and have a great Saturday everyone

Edit: changed flair to form check

10 comments

r/kettlebell • u/Previous_Outcome2270 • 17h ago

Training Video 5th day of long cycle training.

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45 Upvotes

Today actually felt good lol!

Tried wider stance and it feels a lot better for my dip and rack!

Also,ditched the crocs. 😂

My left shoulder goes a little unstable in the last reps,so I might have to do some additional work for it.

Full routine was:

8 sets of 10 reps long cycle.

3 sets of 7

weighted chin ups 32 kg.

3 sets of 10-15 z presses 2x16.

4 sets of 5 cossack squats with 2x16.

5 comments

r/kettlebell • u/kettle-balls • 59m ago

Discussion what would you add to the list and why?

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• Upvotes
5 comments

r/kettlebell • u/Bear_Paw_Rock • 8h ago

Training Video New stacked TGU at 120lbs (80+40) or 54.5kg

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5 Upvotes

When your big boy bells are in storage you gotta stack 🤷‍♀️

3 comments

r/kettlebell • u/Fit_Fruit408 • 1d ago

Form Check Double 32kg overhead press

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119 Upvotes

First time trying the double press with the 32kgs, surprised they moved so well after a long workout haha

21 comments

r/kettlebell • u/Nibbla891 • 11h ago

Training Video KSK 1.0 phase 1 day 3 & density Clean & Press

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7 Upvotes

​

King Sized Killer 1.0 phase 1 day 3, 5 rounds each arm (100 reps total in 20 min)

Clean & Press 20kg×2 10×10 (100reps in 20 min)

5 comments

r/kettlebell • u/Alone-Silver-2757 • 1d ago

Training Video Full body Fri fun

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402 Upvotes

Split stance halo matrix fun and presses warming things up

And a single bell time under tension complex

Usually do reps x3-5 lighter / x3 med / heavy x1

Dead stop swing - dead stop clean + squat - squat press and overhead lunges

Full body 🧑‍🩰 & Winnie waking up in the beginning 🤣💕

26 comments

r/kettlebell • u/ImportantDig1191 • 20h ago

Training Video 17.10.26: Daily Grind (2x20kg) 5 Cleans, 5 Press, 5 Jerks, 5 FSQ X5-100 total reps ➕ (40kg) 85 Fatgripz Incline BB Bench Press ➕ (140kg) 3 Deadlift ➕ (140kg) DL, 25 Shrugs ➕ (2x14kg) 15 Incline Chest Fly ➕ (2x14kg) 10 Incline Curls ➕ (40kg) 35 Bent Over Rows

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22 Upvotes

17.10.26: Daily Grind (2x20kg)

Total Training Time: 54:36

Heart Rate: 131bpm average/ 146bpm max

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

Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Jerks

5 Front Squats

X5-100 total reps - (2x20kg Kettlebells)

Accessory Exercise ⬇️

Fatgripz Incline Barbell Bench Press

15, 15, 15, 15, 25

85 total reps (40kg Barbell)

Assault Bike - 5 to 6 RPE

11:00 minutes total

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

Block B: Finisher

Just bought lifting straps for first time, testing how to use them, can't wait for more gains 💪

(+40kg Barbell/ +140kg Trap Bar/ +2x14kg Dumbells)

A: Strength

3 Deadlift (140kg Trap Bar)

B: Hypertrophy

Deadlift, 25 Shrugs

26 total reps (140kg Trap Bar)

C: Chest

15 Incline DB Chest Flys (2x14kg Dumbells)

10 total reps (40kg Barbell)

D: Biceps

10 Incline DB Curls (2x14kg Dumbells)

E: Hypertrophy 2

35 Bent Over Rows (40kg Barbell)

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

Daily Bread:

John 6:30-40 KJV

“They said therefore unto him, What sign shewest thou then, that we may see, and believe thee? what dost thou work? Our fathers did eat manna in the desert; as it is written, He gave them bread from heaven to eat. Then Jesus said unto them, Verily, verily, I say unto you, Moses gave you not that bread from heaven; but my Father giveth you the true bread from heaven. For the bread of God is he which cometh down from heaven, and giveth life unto the world. Then said they unto him, Lord, evermore give us this bread. And Jesus said unto them, I am the bread of life: he that cometh to me shall never hunger; and he that believeth on me shall never thirst. But I said unto you, That ye also have seen me, and believe not. All that the Father giveth me shall come to me; and him that cometh to me I will in no wise cast out. For I came down from heaven, not to do mine own will, but the will of him that sent me. And this is the Father's will which hath sent me, that of all which he hath given me I should lose nothing, but should raise it up again at the last day. And this is the will of him that sent me, that every one which seeth the Son, and believeth on him, may have everlasting life: and I will raise him up at the last day.”

5 comments

r/kettlebell • u/kettle-balls • 1d ago

Just A Post 70 kg cleans!

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389 Upvotes
56 comments

r/kettlebell • u/ImpressionOrnery7133 • 18h ago

Form Check Giant W1 D1

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10 Upvotes

Last set of the 30 mins . Was able to get a side view. Just wanted in advice in technique.

5 comments

r/kettlebell • u/krvital • 17h ago

Training Video Tried double kb snatch for the first time today. 16kg 10x10 E2MOM

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8 Upvotes

Hello guys! Today tried double kb snatch for the first time. Didn’t risk with 24s, but 16s felt light, so I didn’t get this exercise. Would prefer normal snatch next time. Good Saturday everyone!

8 comments

r/kettlebell • u/RackAndRead • 20h ago

Routine Feedback Bridging from double 28s to double 32s for ABF: feedback on my plan?

12 Upvotes

Hi everyone

I've been lurking here for a while and there's a lot of experience on this sub, so I'd love some input. Most of my guidance over the past few years has come from Dan John's podcasts and books, and I've applied lots of bits to my training blocks with great results. I also pick up good tips here, so I thought I'd ask directly.

I'm working towards completing the ABF goals with double 32s. I've done them with double 16s, 20s, 24s and recently 28s (which nearly killed me). I'm 70-72kg and not lean and strong-looking like a lot of people here. I look a bit skinny fat and it's not obvious I train. I wonder if I need to gain weight to master the 32s (but I don't want to get fat).

I train 3 days a week, about 50 mins a session, and have focused on the double press for a long time since it's my weak spot. Yesterday was 8 rounds of 2-3 double military press with 32s (40 reps), which took (a long!) 50 minutes.

My current plan:

1) Build to 10 rounds of 2-3, then work on density until I can do it in 30 mins or less

2) Move to 2-3-5 and build to 5 rounds, then work on density again (I can do a round or two now, but the 5s are inconsistent)

3) Add one ABC (or RBC) session a week to build the squats (I did 10 rounds EOM with 32s this morning, and squats were the limiter for the first time, though I haven't trained them in months so this was expected)

4) Once I can do 5 x 2-3-5 in about 30 mins, start ABF as written with 32s

I'm basically bridging the gap between hitting the goals with 28s and not being ready to run the program with 32s.

My questions (and thanks if you've read this far!) 🙂

1) Does this plan look sensible, or would you change something?

2) Any tips for getting past slowing press progress at this weight?

3) Do I need to gain bodyweight to master the 32s (for me this means acheiving the ABF goals), or is it doable at my size?

I don't think I've hit a wall yet, but progress has definitely slowed. Thanks in advance!

25 comments

r/kettlebell • u/baaba1012 • 20h ago

GS Snatch 24kg 6*2'(1') @ 21-22rpm / 255 reps

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9 Upvotes

Deceptively easy workout until the 6*2' snatch sets with 1 min recovery. 🤢 Pushed the 24kg bell 21-22rpm.

🔵 Glove snatch 14kg 12'(3') @ 18rpm / free switches

🟣🟣 Push press 2x20kg 3*10 reps

🟣🟣 Long cycle 2x22kg 3*1'(2') @ 6rpm

🟢 Snatch 24kg 6*2'(1') @ 21-22rpm / 255 reps

3 comments

r/kettlebell • u/irontamer • 1d ago

Training Video Big guy with a little bell….

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33 Upvotes

Bent pressing big and small

2 comments

r/kettlebell • u/Jaseton • 1d ago

Just A Post Trained these. Got stronger!

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27 Upvotes

Started training these anchored kickstand cleans about a month ago. Using 36kg and increased the anchor to 44kg today.

Has led to big progress in all my ballistics, have passed a snatch test with 32kgs last week and legs had heaps to give just skin and grip strength holding me back. Also strict swing cleaned a 56kg for
The first time today.

If anyone thinks you can’t get stronger with only kettlebells tell em there dreaming.

1 comment