Should i buy two kettlebells

Double kettlebell exercises are great for force production, because, typically speaking, when using two kettlebells, the total load on your body is greater.

Double kettlebells can also help you to focus on muscle groups better as core stability won't be as great of a factor. For example, if you are doing front loaded squats with two 50lb kettlebells, you have a total load of lbs. With a single kettlebell, you can also do front squats, but if you use a 50lb kettlebell, you only have a total load of 50lbs, which is obviously not as effective for building muscle and strength in your legs and glutes.

If you were to use a lb kettlebell, to get the same total load, you probably wouldn't be able to perform the exercise because core stability would be such a huge factor, and if you could, you'd be placing too much emphasis on core stability, thus taking away from the purpose of a squat, your legs!

Furthermore, total load aside, with double kettlebells, you can do the same amount of work as single kettlebell training in half the time as you are working both sides at the same time. So, double kettlebell training makes for more efficient workouts. These are not all of the reasons for using single or double kettlebells, but they give you the general idea. So, below we are going to outline all of the benefits of single kettlebell training and the benefits of double kettlebell training, and then we are going to look at using one or two kettlebells for specific exercises, like kettlebell swings and presses.

Note: You also need to factor in the weight of the kettlebell when comparing single vs double kettlebell exercises, as a pair of 40lb kettlebells vs a single 40lb kettlebell is obviously a completely different beast considering the weight load is double! So, we will address both single and double kettlebell training in a general sense and from a weight load perspective.

First of all, you can do practically every kettlebell exercise with just one kettlebell. As a matter of fact, there are certain kettlebell exercises that you must only do with one kettlebell, such as the Turkish Get Up, Windmill, Halos, Around the Body Stalls. This means that with just one kettlebell, you can achieve all your fitness goals if you know what you are doing.

Even if you do decide to get certain sizes in pairs, the kettlebell sizes that you have just one of will still be perfectly useful and effective, of course.

Besides being able to get a great workout in with just one kettlebell , using one kettlebell lends itself to some specific benefits, which will will bulletize for the sake of keeping this article easy to consume. And again, choosing to do a single kettlebell workout program , at least to start, will save you money, AND, your workouts will still be versatile and a lot of fun.

Some of our favorite exercises to do with single kettlebells even if we have doubles available:. Related: 50 Best Single Kettlebell Exercises.

When you are ready, getting certain sizes of kettlebells in pairs is definitely worth it, even if you need to break the bank a little. Double kettlebells are great for grinds, which are slow controlled exercises made for building muscle and strength Double kettlebells will allow you to build even more strength and muscle!

Moreover, as you get stronger with double kettlebell exercises, you will also see strength improvements in the same exercise using one kettlebell yet the same is not true in reverse. This is because double kettlebell training is generally more physically and mentally demanding, even if the kettlebells are of a lower weight. Remember 2x26lbs is significantly heavier than one 33lbs kettlebell.

Even if there is less weight per arm, the total load will make the 2x26lbs feel a lot heavier and it places more stress on your body. Some of our favorite exercises to do with double kettlebells even if we have doubles available:.

Related: How to build muscle with kettlebells. But, this means you can get a pair or two pairs at specific weights and singles at certain higher weights and get the best of both worlds! When it comes to swings, if you have a heavy kettlebell, doubles are not really necessary. Double kettlebell swings are awkward and they require a wider stance, which creates a shallower hinge. A shallower hinge is not as effective for the posterior chain, which is what the kettlebell swing is all about.

That said, if you like more of a challenge and to work on your control, a double kettlebell swing is good in that sense. The good thing about single kettlebell swings is they allow for a deeper hinge and more explosiveness. You also get a high degree of anti-twist work, as you need to resist rotation. Deadlifts are performed with your feet in a wide stance and the kettlebell right beneath you.

Keeping your back straight, bend your knees and lower your body down toward the kettlebell. Grab the handle with your hands side by side and lift it off the floor as you stand up. Forcefully contract your abs, glutes and quads and lower yourself back down. Let the kettlebell touch the floor and repeat. Perform the single arm deadlift the exact same way, except grasp the center of the handle and let your other arm float in the air to your side.

The main reason you only need one kettlebell is because of full-body integration. This means you work multiple muscles every time your do an exercise. Take the shoulder press for example.

This is performed by holding the kettlebell in the rack position, pushing it straight above your head and lowering it back down. The rack position is when the kettlebell is resting on the back of your forearm in front of your chest with your arm tight to your body. You work your deltoids, triceps, biceps, pectorals and abs all at the same time. By turning this exercise into a push press, you will also activate your glutes, quads, hamstrings and calves.

Start out in the same position as the shoulder press, but lower yourself into a slight squat. Quickly rise up and push the kettlebell above your head. Lower it down slowly and repeat. Kettlebell exercises come with other benefits as well. Bryant, Ph. The weight of kettlebells is indicated in kilograms, pounds or both.

A good starting weight for women is 26 lbs. As you build up your strength, gradually increase the weight of your kettlebell. When you perform kettlebell exercises, you active multiple muscles and joints at the same time. To prevent injury, spend five minutes doing dynamic stretches. These are performed in motion and they acclimate your body to exercising movements. Arm crossovers, arm circles, lateral lunges, shoulder shrugs, alternate toe touches, heel raises and trunk rotations are examples.

On the contrary, with proper training and dedication it will give you the body you've always wanted. So don't be scared of "heavy" kettlebells; once you learn how to unlock the power of your hips and core you will be swinging kettlebell weights you never thought possible. For ballistic movements like kettlebell swings, cleans and snatches an average, active women should start with a kettlebell between 8 kg - 18 lb and 12 kg - 26 lb. An athletic woman should start with a kettlebell between 12 kg - 26 lb and 16 kg - 35 lb.

Out of shape, inactive women should try a bell between 6 kg - 13 lb and 8 kg - 18 lb. As with men, for controlled, grinding movements like Turkish Get-ups and windmills you should choose a kettlebell that you can easily press overhead about times. An average, active women should start with a kettlebell between 6 kg - 13 lb and 8 kg - 18 lb. An athletic woman should start with a kettlebell between 8 kg - 18 lb and 12 kg - 26 lb and out of shape, inactive women should try a bell between 4 kg - 9 lb and 6 kg - 13 lb.

Various styles of kettlebells are marketed these days. We manufacture both "classic" cast iron kettlebells and steel competition "sport" kettlebells. For an explanation of the difference between our kettlebell types please click here.

When shopping for a quality kettlebell some of the attributes to look for are :. Competition or "Pro Grade" kettlebells are made to fixed specifications. They are made of steel, rather than cast iron, and are used in international kettlebell competitions and are fast becoming the favorite kettlebell of many "fitness' lifters as well.

To find out more about the differences between cast iron and competition kettlebells click here. Well we could certainly could, like so many of our competitors, and make lots of money doing it too, however there is a very good reason that we do not.

These really aren't kettlebells, they look somewhat like kettlebells but unfortunately the manufacturers don't undertstand the science behind kettlebell design. Real kettlebells are designed to be balanced in a certain way and they are actually precise tools. If a kettlebell can be improved by new materials or a new engineering insight or manufacturing process so that real users will benefit then we will do so, however, we are not interested in gimmicks that are solely designed to misinform consumers and take their hard earned money from them.

We have been in the kettlebell business for some years now and we will not compromise our principles just to make money off innocent, uninformed consumers.

After all we use kettlebells too, we don't just sell them. Our kettlebells are made for real world use. You can do a lot with just one kettlebell; a kettlebell really is a portable gym. When you are just starting out with kettlebells you should make sure you first master single kettlebell exercises before advancing to double kettlebell swings, clean, snatches etc. There is no sense using two kettlebells unless your form is perfect. Without proper kettlebell lifting technique you will not get the full benefit of the movement and you greatly increase your chance of injury, and this defeats the purpose of training with kettlebells in the first place.