In my last post, I explained how to identify some of the multitudes of bad information and products available to those seeking kettlebell workouts. So now, I’m here to offer you some options that will help you get proper training and equipment. FYI, some of these links are affiliate links. I have to support this website somehow! However, I do not link to any products that I do not personally support or think are helpful.
First, any kettlebell workout can’t start until you have a kettlebell! While it may be tempting to buy the rubber-encased one off the shelf at Target, I encourage you to purchase a kettlebell designed by someone who understands how to use them. As you get to more advanced moves, details like handle thickness, texture and the shape of the handle will become more important. My favorite picks are:
- Dragon Door – if you’re purchasing top-of-the-line, then you can’t beat the quality of Dragon Door kettlebells. Pros: Quality construction Variety of weights and specialty bells; Cons: Cost – $100 or more for most starter-sized kettlebells after shipping.
- Christian’s Fitness Factory — if you just want a decent kettlebell in more of a discount price range, and don’t need specialty weights or grips, then the custom kettlebells designed by CFF can’t be beat. Pros: Great value – cost is as low as $1 per pound; Cons: Smaller selection than Dragon Door.
I know the next question is what size kettlebell to purchase. I recommend that you consider your gender, weight, and fitness level. A woman under 120lbs and/or near this weight but very out of shape might start with 8kg(18lbs). A heavier woman or more fit woman under 120lbs could start with 12kg (26.5lbs). The good thing is that when she is ready to move up to a heavier kettlebell for swings, the lighter kettlebell will remain helpful for moves like a snatch, clean, or turkish getup. For a man, I recommend a 16kg (35lb) kettlebell to start, unless very slender or weak, and then a 12kg might be appropriate. For reference, I started with an 8kg kettlebell when I weighed around 120lbs and was just getting into shape. It only took me 3 weeks before I was ready to move up to a 12kg kettlebell. Don’t be afraid to start a little heavy. And don’t purchase anything lighter — that 4kg kettlebell was a great starter for my 8 year-old daughter. It’s not the right weight for you. I promise!
Next, you will need a resource to help you learn how to use the kettlebell. In this case, I’ll list a few different media that I have found both credible and helpful.
- Kettlebells for Dummies – written by RKC and long-time kettlebell user Sarah Lurie, this book is a great resource for anyone at a beginner point with kettlebells. Pros: Exhaustive resource manual, with accurate pictures. Cons: While it contains workouts, it can be difficult for a novice translate them into an actual workout routine.
- Kettlebell Goddess Workout – featuring Master RKC Andrea DuCane (who administered my HKC), this is a great resource for someone who needs a “follow-along” workout DVD. Pros: Ability to mix and match the smaller workouts to make custom programs. Andrea is one of the best in the industry, and it’s great to see a woman doing these moves. Cons: It lacks peppy music in the background and Andrea doesn’t give as many verbal cues as some people might like. (If you need music, this is easily solved by just playing your own.)
Youtube is a great resource for videos showing proper technique, and can be a real help if you know what channels to watch. My favorites:
- Phil Scarito – Team Leader for this region, I have trained with Phil and have found his technique to be really amazing. Plus, he does the best turkish getup I’ve ever seen. His videos have been very helpful to me.
- Sandy Sommer - An RKC in the Baltimore area, Sandy is a great trainer, and does a fantastic job of showing what some popular TV trainers do wrong. Sandy also shares my love of the deadlift.
All of the information I’ve provided above should be helpful in getting you started training with kettlebells at home. However, it’s much easier to develop proper technique if you’ve had in-person instruction. And it’s easier to start exercising properly than it is to correct mistakes and poor form. So consider seeking out a local kettlebell-certified trainer for an introductory session or group class. A great place to find a trainer is Dragon Door. You can find trainers with the HKC certification I possess, who are certified to train you to swing, squat, and do the turkish getup. RKC trainers can train those moves plus some more advanced ones, such as the clean and snatch. And CK-FMS trainers not only can train all of the basic and advanced kettlebell moves, but also are great for people with injuries or mobility issues. (FMS stands for Functional Movement Specialist.) I train regularly with two RKCs, one of which has her CK-FMS, and it has been great to have the benefit of all of her experience and training!
I would love to hear what Kettlebell products people are using and enjoying! Please share with me. If there are other kettlebell, nutrition or training questions I can help you with, please just ask! You may inspire my next blog post.
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