Which kettlebell should I be lifting?

Correct weight selection for kettlebell training is important, especially when first starting out in the wonderful world of kettlebells. In my experience as a trainer, those who have never done any weight training in the past generally gravitate towards the smallest bells while more experienced weight lifters are sometimes shocked that the weights are not as big as those found in a 'normal' gym. 

The generally recommended starting kettlebell weights are 8kg for a woman and 16kg for a man. However, for the kind of high volume training which done in a group kettlebell class, these weights might not always be appropriate for new participants. I therefore have the following suggestions:

In group kettlebell classes, my advice is to choose a weight that you believe is going to challenge you but still allows you to carry out the exercises correctly and safely. For your first couple of training sessions you might not want to work with the most challenging weight and may you instead choose to focus on learning and perfecting great technique with slightly less resistance. Your strength will quickly increase and your chosen weight will need to go up (to at least those recommended) in order to maintain the desired intensity. 

This lighter weight approach is good when learning moves such as presses, squats or windmills where lower weights will not damage your technique. For swings, however, it is possible to choose too small a weight and this needs to be recognised by all new kettlebellers. 

A swing weight needs to be heavy enough to force you to move the kettlebell using the power generated by the hips. When a small weight is used for swings, it can turn the move into a front raise where the shoulders perform the lift and the ballistic nature of the exercise is lost. Swinging with an underweight kettlebell can make you favour the lower back to generate the drive instead of the hips, which can lead to injury. When a heavier weight is used, it is more natural for the hips to take over the motion and for the move to become a strong and forceful, cardiovascular exercise.

To summarise: 

Lifts require a weight that is heavy enough to challenge but light enough to encourage good technique.

Swings require a weight that is heavy enough to challenge but not so light that it compromises form and safety.

Speak to your instructor before starting to ensure you have the correct kettlebell.

Well chosen weights = great results!