How many pounds of kettlebell is suitable for a novice?

For men, the suitable beginner kettlebell weight range is 16 to 24 kg; for women, the suitable beginner kettlebell weight range is 8 to 16 kg.

1. Introduction to kettlebells

Kettlebells are generally made of cast iron. According to weight, there are 8 kg, 12 kg, 16 kg, 20 kg, 24 kg, 28 kg, 32kg and other specifications. In our country, there are also stone locks that look like locks and are used in roughly the same way as kettlebells.

When using kettlebells for fitness exercises, you can do various exercises such as pushing, lifting, lifting, throwing and squat jumps. The difference between kettlebell training and dumbbell and barbell training is that kettlebells are more effective in comprehensively improving overall explosive power. Therefore, kettlebells and stone locks have always been loved by fighters and martial artists.

2. How to use the kettlebell

1. Pendulum: Hold the handle of the kettlebell with both hands, slightly bend the legs, and use the twist of the hip joint and the strength of the arms to move the kettlebell The bell swings forward from the leg clamp, like a pendulum clock. This move works the muscles of your hips, core, and shoulders.

2. Bent over rowing: Place the kettlebell between your feet, bend your waist and knees, hold the handle of the kettlebell with both hands, and then use your buttocks and back strength to pull the kettlebell upward, imitating the motion of rowing. action. This move works the muscles of your back, hips, core, and shoulders.

3. Press: Hold the kettlebell in front of your chest, slightly bend your legs, and then use your arm strength to push the kettlebell upward until your arms are straight. This action mainly exercises the muscles of the shoulders and arms.

Benefits of kettlebell training

1. Whole-body muscle development

Kettlebell training involves multiple joints and muscle groups and can train muscles throughout the body. By exercising core stability, muscles such as legs, hips, back, chest, shoulders and arms are comprehensively strengthened, improving strength and muscular endurance.

2. Functional training

Kettlebell training imitates many actions in daily life and sports, such as pushing, pulling, lifting, swinging, etc. This type of functional training improves coordination, flexibility, and power of the body and improves movement in daily life.