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

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

93 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(This original post written was a bit outdated and wanted something more succinct.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 • 2d ago

Discussion Weekly Kettlebell Discussion and Questions Thread - October 19-25, 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!

3 comments

r/kettlebell • u/wingman_4962 • 3h ago

Training Video 56kg TGU (failure)

40 Upvotes

56kg TGU attempt and fail

Almost there.

They can’t all be winners.

22 comments

r/kettlebell • u/OliverKitsch • 5h ago

Just A Post Kettlebell KellyKang

20 Upvotes

A full body thingy for overhead squat and mobility work. I borrowed ideas from Kang squats and Kelly snatches to put this together. I do a LOT of Bent Press and this one has helped reinforce my shoulder girdle and obliques for that lift. 44kg/97lbs

1 comment

r/kettlebell • u/Substantial-Pie5821 • 6h ago

Form Check ABC-ish form check please

22 Upvotes

Hi all

I would appreciate a form check in this complex that is largely ABC with the exception of a gunslinger at the beginning. The added gun slinger is attempting to practice the tucked elbows to improve my clean form

Thank you 🙏🏼

12 comments

r/kettlebell • u/Super-Clothes9108 • 11h ago

Training Video Final Kettlebell Z Press Workout before rest. 3 sets of 3 Presses/both sides with a 37kg Kettlebell.

58 Upvotes
21 comments

r/kettlebell • u/baaba1012 • 8h ago

GS Snatch problems and heavy cleans

18 Upvotes

Had a surprising struggle with 20kg snatch today.

Snatch 20kg left only 3*2'(1'). First set was fine but my grip was starting to go after 1min into the second set. Pace was dying and I needed to take extra 2min break before the third set.

No problems with the right arm. I finished the glove snatch with the left and maybe should've started with right arm on the 20kg snatch.

🔵 Glove snatch 12kg 6'(3') @ 20rpm

🟣 Snatch 20kg left only 3*2'(1'/3') @ 21rpm

🟣 Snatch 20kg right only 3*2'(1'/3') @ 21rpm

⚫ Swing snatch 26kg 4'(3') @ 12rpm

🔴 Sumo squat 32kg 3*20 reps

🟣🟣 Deadlift 2x20kg 4*8 reps

+ Heavy cleans 1+1 / 36kg, 40kg, 44kg and 48kg

5 comments

r/kettlebell • u/Nitewalker74 • 1h ago

Just A Post Working back in after hip replacement

• Upvotes

I have been trying to move the KB more now that my doc has said its okay. I just wanted to say I really appreciate all of you who post workout, experience, trials and form checks. They really do make a difference when you are seconding guessing yourself at what feels like starting all over again. Thanks!

1 comment

r/kettlebell • u/OliverKitsch • 1h ago

Just A Post Kettlebell KellyKang

• Upvotes

44kg. Good all around drill for Bent Pressers.

0 comments

r/kettlebell • u/ImportantDig1191 • 8h ago

Training Video 21.10.26: Strength (2x24kg) 5 Cleans, 5 Press, 5 Jerks, 5 FSQ X5-100 total reps➕(50kg) 120 BB Bent Over Rows➕(2x32kg) Clean, 10 Seated Press➕(2x14kg) 15 Skullcrusher & (20kg) 13 Skullcrusher➕(2x44kg) 5 Jerks➕(20kg) 10 Reverse Curls & 10 Curls➕(44kg) 10 Goblet Squats

12 Upvotes

21.10.26: Strength (2x24kg)

Total Training Time: 59:19

Heart Rate: 137bpm average/ 161bpm max

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

Block A: Circuit - 60s rest between rounds

5 Cleans

5 Press

5 Jerks

5 Front Squats

X5 - 100 total reps - (2x204kg Kettlebells)

Accessory Exercise ⬇️

Barbell Bent Over Rows

20, 20, 20, 20, 40

120 total reps (50kg Barbell)

Assault Bike - 5 to 6 RPE

11:00 minutes total

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

Block B: Finishers

(+20kg Barbell/+2x44kg & 2x32kg Kettlebells)

A: Strength

Clean, 10 Seated Strict Press

11 total reps (2x32kg Kettlebells)

B: Tricep Superset - Barbell & DB Skullcrushers

15 Skullcrusher (2x14kg DB)

13 Skullcrusher (20kg Barbell)

C: Power

Clean, 5 Jerks

6 total reps (2x44kg Kettlebells)

D: Bicep Superset

10 Reverse Curls & 10 Curls

20 total reps (20kg Barbell)

E: Quads

10 Elevated Goblet Squats (44kg Kettlebell)

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

Daily Bread:

Psalm 24:1-10 KJV

“The earth is the LORD's, and the fulness thereof; The world, and they that dwell therein. For he hath founded it upon the seas, And established it upon the floods. Who shall ascend into the hill of the LORD? Or who shall stand in his holy place? He that hath clean hands, and a pure heart; Who hath not lifted up his soul unto vanity, nor sworn deceitfully. He shall receive the blessing from the LORD, And righteousness from the God of his salvation. This is the generation of them that seek him, That seek thy face, O Jacob. Selah. Lift up your heads, O ye gates; And be ye lift up, ye everlasting doors; And the King of glory shall come in. Who is this King of glory? The LORD strong and mighty, the LORD mighty in battle. Lift up your heads, O ye gates; even lift them up, ye everlasting doors; And the King of glory shall come in. Who is this King of glory? The LORD of hosts, he is the King of glory. Selah.”

2 comments

r/kettlebell • u/bpeezer • 19h ago

Training Video Double 48kg Cleans

98 Upvotes

First time taking these for a set of 10, definitely plenty of room to “clean” this up.

14 comments

r/kettlebell • u/Marky-MarkS • 14h ago

Training Video Giant 1.0 W1:D3 testing out new BoS adjustable bells ● dbl 28kg ● 30mins 20sets for 80reps.

26 Upvotes

Testing out the new Bells of Steel adjustable bells. Mixed in a couple sets with the cast irons to compare. Pressing with both felt the same, however noticed cleans with the adjustable comp bells felt a little easier. The weight is higher up in the adjustables compared to the soild weight if the cast iron ones.

I feel more explosiveness is needed to move through the entire clean with Cast irons compared to the comp bells once you get to a point the tension disapears a bit.

Also need to get use to the new handle position, found one side I was rubbing the bell on my wrist bone removing some skin over the session.

First impressions is that these feel great and no rattling through the whole 30mins, when I adjusted them after the session ready for tomorrow nut was still very tight. I like them but I feel the cast irons might still be my go to for strength based programs given I feel the cast iron keeps the tension throughout more of the Clean. I'm guessing this might be similar for snatch but I'll find out tomorrow.

Realistically my motivation for getting the adjustable comp bells was to start doing sport style training. Early days but initial impressions is that cast iron might be more suited for strength based programming while the comp bells more so for strength endurance.

Anyway, rest of today's session also included 5x 10 Bulgarian splitsquats and 4x10 Sommersault Squats

4 comments

r/kettlebell • u/Few_Abbreviations_50 • 1d ago

Training Video I Tried Joe’s Alternating Static Overhead Press

132 Upvotes

Tried with 16s and believed in my heart that I could get 20 but I only got 14 🤦🏽‍♀️🤣 Was shaking so bad though you can’t tell in the video. It seems like a really great exercise! Press is best.

24 comments

r/kettlebell • u/gtdjeff • 5h ago

Routine Feedback Daily ABC question

3 Upvotes

Hi all, getting back to kbs after 20 years away! Good news is, decent form stayed in muscle memory.

I’ve become a huge fan of Atomic Habits and applying it in lies of areas to create strong, atomic habits.

For strength training, I’m just focusing on a 15 min routine at lunch every day. ABC (2 clean, 1 press, 3 racked squats) is perfectly mindless for the habit I’m building.

I started at just 5 EMOM double 16kg. Have progressed to 8. Thinking I’ll increase to 15 or 20 before increasing weight and starting low again.

In your opinion, is every day going to be too often once I get into medium/hard effort?

6 comments

r/kettlebell • u/irontamer • 22m ago

Just A Post My dad used to say “you’re doing a lot of chopping, but they’re ain’t no chips flying”

• Upvotes
0 comments

r/kettlebell • u/wingman_4962 • 15h ago

Training Video 36kg TGU

16 Upvotes

36kg TGU 3R/3L

Not the heaviest, but up there with the most difficult.

Been progressing decently well this year.
Couldn’t have done this four months ago.

6 comments

r/kettlebell • u/baaba1012 • 1d ago

KB Picture Order arrived today! 2x36kg + 40kg, 44kg and a 48kg

Post image
154 Upvotes

Ordered these guys unpainted. They need some polishing and a coat of paint (they are filled with lead and the bottom is open).

I placed the order 18th of June. Arrived today.

28 comments

r/kettlebell • u/Far-Development-3100 • 12h ago

Advice Needed ABC Variation

7 Upvotes

Hi All,

Just joined this sub as I have recently started kettlebell training along side my normal exercise regime and much as I find AI helpful with questions about program variations, i just think you can’t beat the advise of someone whos physically done the thing.

I have been using the ABC for the past few weeks (not the full ABF routine as I am primarily a runner so press specific work is lower priority)

My question is, given that the press is likely to be the limiting weight factor for most people, is it sensible to switch in a push press in the ABC one session per week and have 2 other days doing standard ABC. My feeling is this would allow for some wave loading of weight within my normal 2 week training plan and would allow for a more traditional strength workout for the legs of this day. I would plan on doing auto regulated rest on this modified day.

All thoughts or wisdom welcome.

20 comments

r/kettlebell • u/kornkob2 • 11h ago

Advice Needed Finding complexes

3 Upvotes

Hey team, got me a couple bells a month ago and I'm hooked! I'm starting from an OK position physically, but I'm still learning the basic moves - swing, clean, press etc and now beginning to move on to complexes.

Which leads me to ask: where do you guys find great complexes? Book? Self-made? Copy what you see on here and IG? Any website I need to know about? I've just been copying random workouts I see on the socials but keen for a little more structure.

I'm also using a spreadsheet to track workouts but also curious what works for others? I find Strava great for running but IMO it's lacking for more strength activites hence my primitive approach.

Any tips appreciated! Cheers 🔔✌️

7 comments

r/kettlebell • u/TonightUnlucky6017 • 18h ago

Training Video Prancersize seasons

13 Upvotes

Little footwork to go along with the Bellin

5 comments

r/kettlebell • u/---Tsing__Tao--- • 1d ago

Training Video My Favorite Lower Body Mobility Drill

75 Upvotes
12 comments

r/kettlebell • u/Intelligent_Sweet587 • 1d ago

Training Video 200lb - 40KG - 150lb - 32KG

60 Upvotes
7 comments

r/kettlebell • u/Balcony_Lifter • 1d ago

Form Check After grinding 20 kg bells for so long, it's time to embrace 32 kg bell. Comments on form of my C&PP welcome

25 Upvotes
11 comments

r/kettlebell • u/celestial_sour_cream • 1d ago

Training Video 30 min AMRAP Strength Circuit: 1 round was 2 x Double 32 kg Clean & Press into 2/2 x Racked Reverse Lunges, followed by 1 ring pullups. 12 rounds completed, totaling 24 double 32 kg clean & press, 48 Racked Reverse Lunges, and 12 ring pullups

19 Upvotes

Rounds 1,5,8,10,12 shown.

4 comments

r/kettlebell • u/glossySugarxo • 22h ago

Advice Needed For the ABC, do you increase the weight first or build up the rounds?

9 Upvotes

For those running the Armor Building Complex, how do you usually approach progression? Do you focus on building up the number of rounds with your current kettlebells before moving to heavier bells, or do you increase the weight and bring the volume back down?

I'm curious how people balance strength and conditioning when progressing with the ABC. Both approaches seem reasonable, but I imagine recovery and technique can become limiting factors as the weight goes up.

What has worked best for you, and what tells you it's time to progress?

27 comments