Maybe you should be swinging a much heavier kettlebell

The kettlebells I have been swinging every day have been too light from the beginning. I have been cycling between a 12kg, a 16kg, and a 20kg competition kettlebell but really should have been putting the work in and struggled with my 24kg kettlebell instead. Maybe you're swinging a kettlebell that's too light for you.

Mind you, 24kg is possibly too heavy for some of the other kettlebell workouts like the Turkish get-up (TGU) and the clean and press; however, the kind of full-body ballistic workout that the two-hand swing really demands the sort of benefits that a heavy weight provided by a 24kg kettlebell now—and a 32kg later—offers.

And, because the two-hand kettlebell swing is a full-body ballistic movement, tapping a chain of the strongest muscles in the body, I can really swing well above my actual strength.  I personally recommend the 24 kg - 53 lb Metrixx® Elite Precision E-Coat Kettlebell by Kettlebells USA.

I will still use my 8kg, 12kg, 16kg, and 20kg kettlebells for kettlebell exercises like the around the world, the kettlebell sit up, the figure 8, the one-hand swing, the tactical lunge, the sumo deadlift high pulls, the clean, the clean and press, the goblet squat, the single arm pull, the single arm overhead square, and, of course, the Turkish get-up—I don't think I'll ever be a one-kettlebell does everything Girevik like quite a few people I know who just carry a 32kg kettlebell with them—two whole pood!

Recommended kettlebell weights according to Pavel Tsatsouline via Kettlebell Simple & Sinister:

What ChatGPT Thinks

It's important to find the appropriate kettlebell weight for your current fitness level and goals. Swinging a kettlebell that is too light may not provide enough stimulus for strength and conditioning gains, while swinging one that is too heavy can lead to poor form and potential injury.

To determine whether you should progress to a heavier kettlebell, consider the following factors:

1. Technique mastery: Ensure that your form is consistently excellent with your current kettlebells. If you're struggling with technique, it's not time to increase the weight.

2. Repetition range: If you can easily perform more than the recommended number of repetitions for a given exercise (e.g., 10-15 for swings, 5-8 for presses), it may be time to increase the weight.

3. Exercise difficulty: If you find that the exercises are becoming easier and you're no longer challenged, it might be time to move up in weight.

4. Training goals: Consider your training goals when selecting a kettlebell weight. If you're training for strength, a heavier kettlebell might be more appropriate. However, if you're training for endurance or cardiovascular fitness, a lighter kettlebell may be sufficient.

If you decide to progress to a 24kg kettlebell, ensure that you maintain proper form and technique throughout your exercises. You can also consider incorporating a mix of lighter and heavier kettlebells into your routine, using the heavier ones for strength-focused exercises and the lighter ones for endurance or technique practice.

Always listen to your body and consult a fitness professional if you're unsure about which weight is appropriate for your fitness level and goals.

What Bard Thinks

It depends on your fitness level and goals. If you are a beginner, it is best to start with a lighter kettlebell and gradually increase the weight as you get stronger. Swinging a heavy kettlebell can be dangerous if you do not have the proper technique. If you are an experienced lifter and are looking to improve your strength and power, then swinging a heavy kettlebell can be a great way to do so. However, it is important to listen to your body and not push yourself too hard. If you are experiencing any pain, stop immediately.

Here are some tips for swinging a kettlebell:

• Use a weight that is challenging but not too heavy.
• Start with a low number of reps and gradually increase as you get stronger.
• Keep your back straight and your core engaged throughout the entire movement.
• Swing the kettlebell explosively, but control it on the way down.
• Breathe deeply and evenly throughout the entire movement.
• Warm up before you start swinging and cool down afterwards.

If you are new to kettlebell swings, it is a good idea to find a qualified instructor to teach you the proper technique.