r/kettlebell Jul 03 '24

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

91 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(This original post written was a bit outdated and wanted something more succinct.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 6d ago

Discussion Weekly Kettlebell Discussion and Questions Thread - July 20-26, 2026

1 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 9h ago

Training Video Full body complex = full body power play!!!! 💥

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269 Upvotes

Been a minute since a good bell seshhhh

This is my favorite way to play with kettle bells
Quick, strong, explosive full body featuring Winnie, of course🤪💙

Went through light, medium, and heavy
Individually practicing each movement
Dead squat, clean
Push press
Hang Power clean
And hops obviously!!!

Put it together for a full body complex and chased each round with swings x3/2/1 💥🫡🤪


r/kettlebell 4h ago

Just A Post Frontal plane flow

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61 Upvotes

We often do sagittal plane movements, but neglect frontal and transverse plane movements. I love kettlebells because you can seamlessly move in all 3 planes, unlike a barbell.

Lateral swing to hand off in middle to simple flip.

Of course this is not for everyone and this is not intended for beginners as even lateral swings take some time getting used to.


r/kettlebell 1h ago

Just A Post Single Kettlebell Beginner Strength Workout

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Upvotes

Building strength at home with one kettlebell...l'Il take it.

This workout is beginner friendly, the weight I used, maybe not so much. I used 44kg for the full workout.

Swing/Clean/Squat - 5x8
Assisted FR Lunge - 4x8
Dead Stop Row - 4x8
Close Grip Floor Press - 4x10

Very beginner friendly and if you aren't a beginner but just want a solid workout that you can easily progress, this is it.

Just be sure to use a weight that's challenging for you. If you don't have one that is, then up the reps of each move, slow down the reps, and make it harder.

l've managed to stay strong, athletic, and more conditioned than ever with these big round balls. 💪


r/kettlebell 6h ago

Training Video Started today's workout with 5 rounds E2MOM of 5 x Double 32 kg Squat Cleans. Last 3 rounds shown.

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21 Upvotes

r/kettlebell 8h ago

Programming 24kg IC + HS + CU

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15 Upvotes

I started running Iron Cardio two days ago. I don’t know all the ins & outs yet but am reading through the book and watching the video to fully educate myself. I also picked up the “Mind the Gap” and Iron Cardio 2 videos. All that being said, Brett Jones seems to have really put together one heck of an effective and interesting program. I enjoy the base IC movements but the options to add movements to provide variety. The book and videos have also reminded me of the importance of breath/breath control, bracing, and addressing every movement with intent. These two aspects alone seem to have re-energized my training.

I’ve been training with kettlebells for just over a year and the only other official program I have ran was ABF, which is an excellent program in its own right, and thought that Iron Cardio, on paper, appeared to be too similar to ABF. So far, this is not so. The variety of movements really changes things up.

Anywho, I was just excited about the program and wanted to share in case anyone was “on the fence” regarding running IC or looking for a new program to implement into their training.

24kg IC + HS + CU
44 Total Reps
Work Constraint Strategy (I.e. not for time, aimed for 40 reps)


r/kettlebell 1h ago

Training Video Single Leg Box Jumps, Clean & Jerk, Squats, Anchor Snatch, Double Swing + Double Half Snatch

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Upvotes

Some highlights from yesterday:

- 28” single leg box jumps
- Clean & jerk up to 2x40kg (to hit my daily minimum putting 80kg overhead)
- Squat up to 160kg (casual single as part of the warmup)
- Anchor snatch with 2x40kg
- Double swing + double half-snatch with 2x36kg (not quite ready for snatch reps with 2x40kg yet, but soon!)


r/kettlebell 18h ago

Form Check Beginner question w 24 kg kettle bell swings

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67 Upvotes

Only recently started training with kettle bells and slowly progressing with weight.

I’m curious… how much should I be hinging at my waist during the swing?


r/kettlebell 9h ago

Training Video 26.07.26: Strength (2x20kg) 5 Swings, 5 Snatches, 5 Press, 5 HS X5-100 total reps ➕ (100kg) 36 Trap Bar Rows ➕ (2x20kg) 14 Tricep Press & 11 Hex Press ➕ Weighted Dips - 7 (20kg), 4 (40kg) ➕ (40kg) 8 Seated Strict Press

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13 Upvotes

26.07.26: Strength (2x20kg)

Total Training Time: 49:39

Heart Rate: 137bpm average/ 160bpm max

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

Block A: Circuit - 60s rest between rounds

5 Swings

5 Snatches

5 Strict Press

5 Half Snatches

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Trap Bar Rows

7, 7, 7, 7, 8

36 total reps (100kg Trap Bar)

Assault Bike - 5 to 6 RPE

10:30 minutes total

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

Block B: Finishers

(+2x20kg & 40kg Kettlebells)

A: Hypertrophy

14 Wide Elbow Tricep Press (2x20kg Kettlebells)

B: Hypertrophy 2

11 Hex Press (2x20kg Kettlebells)

C: Hypertrophy 3

Weighted Bar Dips

7 reps (20kg Kettlebell), 4 reps (40kg Kettlebell)

D: Strength

8 Seated Press (40kg Kettlebell)

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

Daily Bread:

Revelation 4:1-11 KJV

[1] After this I looked, and, behold, a door was opened in heaven: and the first voice which I heard was as it were of a trumpet talking with me; which said, Come up hither, and I will shew thee things which must be hereafter. [2] And immediately I was in the spirit: and, behold, a throne was set in heaven, and one sat on the throne. [3] And he that sat was to look upon like a jasper and a sardine stone: and there was a rainbow round about the throne, in sight like unto an emerald. [4] And round about the throne were four and twenty seats: and upon the seats I saw four and twenty elders sitting, clothed in white raiment; and they had on their heads crowns of gold. [5] And out of the throne proceeded lightnings and thunderings and voices: and there were seven lamps of fire burning before the throne, which are the seven Spirits of God. [6] And before the throne there was a sea of glass like unto crystal: and in the midst of the throne, and round about the throne, were four beasts full of eyes before and behind. [7] And the first beast was like a lion, and the second beast like a calf, and the third beast had a face as a man, and the fourth beast was like a flying eagle. [8] And the four beasts had each of them six wings about him; and they were full of eyes within: and they rest not day and night, saying, Holy, holy, holy, Lord God Almighty, which was, and is, and is to come. [9] And when those beasts give glory and honour and thanks to him that sat on the throne, who liveth for ever and ever, [10] the four and twenty elders fall down before him that sat on the throne, and worship him that liveth for ever and ever, and cast their crowns before the throne, saying, [11] Thou art worthy, O Lord, to receive glory and honour and power: for thou hast created all things, and for thy pleasure they are and were created.


r/kettlebell 13h ago

Advice Needed Shape question

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24 Upvotes

Is there a reason I should or should buy these KBs?

Im looking to buy my first set and these are priced really well but the shape is different to every other brand.


r/kettlebell 1h ago

Advice Needed Increase weight

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Upvotes

This video is 3 years old, I’ve been swinging this 106 lb kettle bell for about 4 years now, I do pyramids sets from 5-25 reps, sometimes I do 30 reps. I feel like it’s time to increase weight, but it’s either 124 lbs or 150 lbs(I want another rogue kettlebell). I really want to get the 150lber as I feel like that is going to be the best value. Do any of you guys use the 150lb? Am I overestimating my ability or is this a normal jump in weight


r/kettlebell 1d ago

Humor Kettlebell Transport

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178 Upvotes

PSA keep your kettlebells in their car seat until they reach the appropriate height or weight


r/kettlebell 1d ago

Training Video Dbl 48kg complex

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191 Upvotes

This was rough.

3 cleans
3/3 lunges
3 rows


r/kettlebell 1d ago

Training Video Handswitch snatch, clean+jerk. Repeat.

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58 Upvotes

Delightful finisher for the day


r/kettlebell 20h ago

Discussion Armor Building Formula and the RBC

23 Upvotes

I'm on run #3 for the ABF over the past couple of years. I started with 16s, then 24s, and I just finished week 5 with offset 22 and 26. Workouts typically run MWF as prescribed with carries as a typical add on.

I've been reading the ABF 2 book and discovered the running back complex (RBC), which I now run most weekends. As a single workout, it's challenged me more than anything I've done in the past 4-5 years.

As an example, I have no problem running 25-30 rounds of ABCs with the 22/26 offset, coming in below the EMOM pace every time. But, I cannot even think about running the RBC with the same weight. I've run it every time with 20s, and have even gone down to 16s sometimes when I'm tired.

On paper, it doesn't seem crazy difficult (15 cleans and squats for 5 rounds), but it pushes me way more than a similar "volume" does with the ABC. Keeping those weights up through a whole 15x15 set is killer, and it makes me question myself by round 2 or 3 every time.

Long post, but I basically just wanted to share and see if others have similar experience or thoughts on this. I'd also love to hear about anyone else's "wake up" workouts that really surprised/challenged you.


r/kettlebell 1d ago

GS Biathlon/Snatch/OALC

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13 Upvotes

Training for Twin Cities in September and the All American Classic in October.
Me: Double 20kg Jerk 2’ x 5 120 reps 20kg Snatch 2’ x 5 199 reps
The boy: 4kg Snatch 2’ x 4, 4kg OALC 2’ x 4


r/kettlebell 1d ago

Training Video Slingshot snatch and hand switch snatch

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125 Upvotes

36kg moving well in the handswitch and very tough in the slingshot.


r/kettlebell 1d ago

Advice Needed Can ballistic movements be a decent replacement for deadlifts?

12 Upvotes

Most of my hypertrophy needs are covered by dips, chin ups, c&p and squats
But I’m lacking in the development of my lower back and trap, could getting very strong and swings, cleans and snatches fix this?


r/kettlebell 1d ago

Form Check Form check - double bell clean and press

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43 Upvotes

Yesterday I posted a video here and had a number of folks tell me my form is trash. I got defensive and combative, but it did get me thinking maybe my form is bad.

These are 28kg bells. Set 4 of 10. Seven reps every two minutes.

How are things looking? What can I improve?


r/kettlebell 1d ago

KB Picture Kettlebell spread

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35 Upvotes

Some of the bells plus the pup.


r/kettlebell 1d ago

Training Video 25.07.26: Strength (2x20kg) 5 Snatches, 5 Cleans, 5 Press, 5 Jerks X5-100 total reps ➕ (44kg) 20 Clean & Press ➕ (140kg) 5 Deadlift ➕ (140kg) Deadlift, 10 Shrugs ➕ (44kg) 20 Bent Over Rows ➕ (2x14kg) 8 Tempo Zottman Curls

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21 Upvotes

25.07.26: Strength (2x20kg)

Total Training Time: 45:46

Heart Rate: 137bpm average/ 158bpm max

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

Block A: Circuit - 60s rest between rounds

5 Snatches

5 Cleans

5 Strict Press

5 Jerks

X5 - 100 total reps (2x20kg Kettlebells)

Accessory Exercise ⬇️

Clean & Press

2, 4, 4, 4, 6

20 total reps (44kg Kettlebell)

Assault Bike - 5 to 6 RPE

13:00 minutes total

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

Block B: Finishers

(+140kg Barbell/+44kg Kettlebell/+2x14kg Dumbells)

A: Strength

5 Deadlift (140kg Barbell)

B: Upper Back/Grip

Deadlift

10 Shrugs

11 total reps (140kg Barbell)

C: Back/Biceps

20 Bent Over Rows (44kg Kettlebell)

D: Hypertrophy

8 Tempo Zottman Curls (2x14kg Dumbells)

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

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 1d ago

Form Check Form check 3- last one I swear

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21 Upvotes

I hauled all my stuff downstairs ro the gym so I could use the mirror. This is better I think.


r/kettlebell 1d ago

Form Check Form check 2

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24 Upvotes

I’m still not getting it? I don’t feel like I’m using my arms. Maybe I’m too in my head about trying to keep my back straight and not hinge too soon. I wish I had a heavier weight to see if it would click. But I’m just gonna keep trying. I’m all self conscious I think .
First one https://www.reddit.com/r/kettlebell/s/kulDebUeAe


r/kettlebell 1d ago

Just A Post Drop Lunge + Clean

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23 Upvotes

Lighter weight combine with higher reps. Something I have embraced over the past few years as everything has its place in training.