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Kettlebell is specially designed weight used to perform ballistic exercises that combine aerobic and anaerobic training, and stretching.
Kettlebell comes in several weights, standard weights are 2kg, 4kg, 8kg, 16kg, and there are heavy kettlebell as much as 72 kg.
At the very minimum this is what we recommend:
- Women – 8 KG (18 Lb) kettlebell
- Men – 16 KG (35 Lb) kettlebell
If you have the money to invest in several at a time then this is what we recommend for the male and female who practice often:
- Women – 8 KG, 12 KG, 16 KG
- Men – 16 KG, 20 KG, 24 KG
Unlike traditional kettlebell weights allow the handling of mass that is located away from the hand allowing for ballistic movements such as swinging. Kettlebells are particularly good for strengthening the muscles in the lower back, legs and shoulders. The basic movements that are done with kettlebells activate the whole body and are much more natural than exercise carried out in isolation for a particular muscle group.
Exercises with kettlebells are great because they combine aerobic and anaerobic training, and work on all the muscles of the body.
Movements with kettlebells can be dangerous if performed improperly or if the person has damage to the spinal area, legs or shoulders.
Photo by Victor / CC BY
