Does kettlebell size(not weight) make a difference

The physical size of the kettle bell, especially at 10 kg, isn't going to make a difference at all. In fact, most people make the mistake of using kettle bells that are too light. A 10 kg isn't bad for someone starting out, but you will find that you quickly out grow it, if you are doing the exercises correctly.

I have been working out with kettle bells for a little bit over a year, and the best thing you can do is find a certified kettle bell instructor. Look for someone who is either an SFG I or II (Strongfirst certification) or an RKC certified instructor.

I am venturing a guess at what you are describing in your third paragraph, and think it may be either a clean (your elbow is bent and the kettle bell is on the back of your arm, at shoulder height) or a snatch (the bell is on the back of your arm, and you are holding it overhead). Either way, it sounds as if you need some guidance in how to properly do the move.

I'm not clear about what it is you are trying to do when you are talking about deadlifts either. Whether you are doing one handed or two handed deadlifts, you should be grasping the bell by the top of the handle. Typically, if you are holding the bell by the horns (on the sides of the handle, instead of the top of the handle), you are doing squats, not deadlifts.

Based upon what you've written, again, the best information I can give you is to recommend you find a SFG or RKC certified instructor and take a few classes so you can learn the proper way to use your new tool.

Kettle bells can be a lot of fun. They are a great tool, and while they are simple, they aren't necessarily easy. Not using proper form is a sure fire way to injure yourself, so investing in some instruction is well worth the money.

Part of why you may not be feeling it as much with the dead lifts is because it isn't enough weight. In fact, at times, when things are going "right" with a kettle bell, it can be because it is too light. Sometimes using more weight actually fixes the problem with certain kettle bell moves.

To give you an idea of the difference in weight with various kettle bell moves, here's what I typically use during a workout, and my 1RM for the one's that I know what it is.

Swings - This is the move where the bell I use varies the most. It really depends upon what I am trying to accomplish. I routinely warm up with a 12 or 16 kg bell. When doing two hand swings, I have used bells as heavy as 32 kg. For one hand swings, I have used anything from 12-24 kg. If I am using doubles, I can swing double 16 kg.

Press - I am routinely pressing 12 & 16 kg bells, and my 1 RM is 20 kg.

Clean - My 1RM with doubles is 20 kg, and I am not sure what it is for a single bell. During workouts, I routinely use 12-16 kg bells.

Snatch - I've never tried to snatch more than 16 kg, which I am able to do easily. I haven't done doubles yet, so not sure what that would be for me.

Jerk - I've never tried to jerk more than 16 kg, which was very easy. I know I could do significantly more, but no idea what it would be. I've only ever done this using a single bell.

Turkish Get Up - I routinely use 12-16 kg bell for these, although my 1RM is 24 kg.


In my collection, I have 1-8kg, 2-12kg, 2-16kg, 1-20 kg, and 1-24kg bell. Any time I have used a heavier bell, it's been either in a class, or in a session with my trainer.


If finding an instructor to train with in person isn't an option, what about doing something online? I know there are trainers that do distance/online training, where you send them videos of you doing various skills and they then give you pointers to improve your form/make sure you are doing the skill correctly, along with workouts and other information.

My warm up sets typically consist of one or two hand swings and squats. Depending upon what I am doing for the rest of my workout, I will use either a 12 kg or 16 kg bell.

I bought the 8 kg bell early on, for practicing on my own with some of the skills I wasn't comfortable doing initially without a spotter with the 12 kg bell. It's been months since I have used it, but kept it just in case. That, and my 11 year old was using it when he first started swinging them. Now, he is using a 12 kg bell with ease for swings, and has used a 14 kg bell lately, while at class.

If I mess with the 8 kg bell at all anymore, it's just to play around with bottoms-up presses or something else similar.

I caution using fitness blender-they have great workouts, but their form is off for some of the kb exercises. I can't stand watching Daniel do a snatch. Once you get form down you could follow along with fitness blender-they have great ideas.

I agree with the other poster about online coaching, and a heavier bell. I began with a 20 lb bell, and now do most of my workout with a 25, I use a 30 lb for two-hand swings. I have a 10 that I never use, except for bottoms up presses, and a 15 I use for get-ups, mostly because I hate them and don't practice them often. I notice the bell tends to fly about when I clean or snatch anything lighter than a 15-when I use the 20, I have much more control over the bell and it goes where it's supposed to. I've been using kettlebells consistently about a year now.

and don't wait till you get more fit to use kettlebells! They are a fantastic tool, and will whip you into shape in no time, once you get the routine down!

socajam wrote: »

Try fitnessbender on youtube for your kb exercises and its free.

Fitness Blender has terrible form when it comes to KBs. Try to find someone online who's RKC or SF trained. I like BodyFit By Amy, she's certified under RKC, and does a nice KB video. Most KB videos you will find Youtube are displaying horrendous form.

Below are two instructional vids and 1 workout.

https://youtube.com/watch?v=bMQHAmCXJAI

https://youtube.com/watch?v=q68QfoQyf6Q&index=21&list=PLSjM8A0gK-DtaErU2taJlYrDbmPU1s-G5

https://youtube.com/watch?v=DQbgWfAcxwU

socajam wrote: »

Try fitnessbender on youtube for your kb exercises and its free.

Second this check out their beginner work out with Kelli. This is how I started with kettle bells

htimpaired wrote: »

I have a 10 that I never use, except for bottoms up presses, and a 15 I use for get-ups, mostly because I hate them and don't practice them often.

Funny! That's one of my favorite exercises to do with KBs. I also like doing snatches, but mostly because of how effective they are at getting your heart rate up, and you can get a really great workout in, in such a short amount of time.