The concept of a heavy weight with a handle isn't new to farmers or laborers accustomed to the old way of working, but to many modern people the introduction of the Russian kettlebell offers an exciting new approach to workouts. The kettlebell movements involve complex full body motions rather than simplified weight lifting designed to isolate muscles. Choosing the right kettlebell type helps the modern athlete adjust to this older style of training without injury.
Strength Level
Physically, kettlebell styles differ very little except in weight. Nearly all modern kettlebells are cast in the rounded cannonball style. Finding the right weight for beginning training is the first critical decision. Kettlebell swings involve muscle combinations most people find unusual, so beginning with a smaller kettlebell provides a margin of safety. People with high strength and good all around fitness could start at higher weight levels than people with small frames who are only beginning a fitness program, but all beginners should choose weights they can handle easily. Kettlebell movements place stress on the lower back, require lifting from unfamiliar postures, and involve range-of-motion exercises many find challenging at first. Expert kettlebell users do not recommend beginning with weights over 35 lbs, even though many athletes lift far more in standard weight training. Coach Denis Kanygin--a kettlebell enthusiast since the age of eight--recommends starting weights of 16 or 20 kg for men, and 8 or 12 kg for women. If you're less fit, start with the lighter kettlebells.
Training Style
Kettlebells offer real-world exercises which static weights like barbells and dumbbells do not, but the classical style of weight-lifting still has its place in a fitness program. If a full range of classical equipment is already available, there's no reason not to make use of it for isolation exercises such as the military press, bench press or dead lift. Kettlebells provide new options for those more familiar exercises, but a full set of kettlebell weights isn't necessary for a well-rounded training program.
Adjustable Kettlebells
As fitness levels improve, workouts with the starting kettlebell become easy and it's time to move up to a heavier weight. Moving from a 35 lb fixed weight kettlebell to the next level of 44 lbs may be a difficult jump for some people. As your ability progresses, the weight of the adjustable kettlebell can change in smaller stages. Some adjustable kettlebells use the weight discs you already acquired for classical weight training. These types work well with heavier weights but at lighter weights much of the steel strap supporting the weight stack is exposed, making some movements tricky. Other adjustable styles use customized weights built to keep the classic kettlebell shape, replacing light plastic filler plates with heavy metal plates as the weight increases. All adjustable kettlebells offer an economical and flexible alternative to a succession of fixed weight kettlebells. If portability is important, some adjustable kettlebells allow disassembly for transport in a suitcase-style carrying case.
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