Factory Weights Cast-Iron Kettlebell, Black, 15kg

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You bet! Kettlebell training can be done every day and programmed into your warm-up, main conditioning set, or even added to your mobility routine, says Koziol. Still, you should allow your body time to rest and recover, especially if you’re a beginner. “Working with a kettlebell three times a week is a good place to begin,” adds Koziol. “I recommend taking at least one to three days off from weight-training to give your body time to recover,” adds Koziol. Rogue’s Rubber Coated Kettlebells took one of the best models on the market and added a coating that makes this bell more suitable for home gym environments. These are especially useful if you don’t have a dedicated gym space and you need to be careful not to hurt your house. If you’re looking for a high-performance, coated bell, these are going to be tough to beat.

These durable bells are legal for Giveroy Sport Unition and International Kettlebell and Fitness Federation competitions, and meet International Union of Kettlebell Lifting standards, so you know you’ll be training with the same type of equipment you’ll be using in competition. All of the comp weight bells from 10kg to 32kg as well as the 48kg one have international standard 35mm diameter handles — though some of the non-competition weight ones don’t. The four, six, eight, and 34-46kg ones have 34mm handles, and the cores aren’t hollow. The logo and weight information is recessed instead of stamped and large enough to see clearly, giving a more high-end feel as well. We really like that the powder coat is grippy enough to support both chalked and bare-handed training, even when we were sweating like crazy (about two minutes into the workout).If you opt to strip the rust-resistant coating away from your competition kettlebell to give it a more rugged grip, make sure you’re protecting your kettlebell from rust when you’re not using it (pro-tip: wipe off your lingering sweat after each session). Can I gain muscle with a kettlebell? It’s tough to say exactly which kettlebell exercises best. Really, it depends on your training goals and experience levels. However, assuming you want to focus on compound movements that will bolster your strength, power, and conditioning, the five moves below are a great starting point. Separately, they target a lot of muscles and take your body through multiple planes of movement. These are also foundational kettlebell exercises that, once mastered, can be strewn together to create more dynamic and sweat-inducing flows (more on that below). Lunges: Hold one bell in each hand – allowing them to hang by your sides – while stepping in and out of a lunge position.

If you tend to sweat a lot or use a bunch of chalk in your workouts — or both — you’ll appreciate the sturdy powder coating of these bells.If you’re buying a kettlebell to integrate it into an existing training program , you’re probably wondering how much kettlebell work is too much when you’re a powerlifter, weightlifter, or otherwise focused on non-kettlebell aspects of training. The answer: there are always ways to integrate kettlebell work into your lifting that will not take away from recovery. The weight depends on your current ability, accessibility, and strength. “​​In general, I recommend women begin with an 8 kg kettlebell, which is both light enough to challenge the shoulders and arms, yet heavy enough to improve core and lower body strength,” says Koziol. If this feels easy and/or you master the form and are comfortable in the movement, try going up in weight by 2 to 4 kg. If you’re experienced, start with a 14 to 15 kg kettlebell, and go up from there.