Kettlebells are becoming increasingly popular in home and commercial gyms. They look like a giant cannonball with a handle on top, and they are versatile to use in many different ways.
The key question is, how many kettlebells do I need? In this guide, we'll help explain the answer and introduce some kettlebell exercises.
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How Many Kettlebells Do I Need For My Workout?
The number of kettlebells you need depends on a few key factors. You need to think about what type of workout you’re planning on doing, what level of user you are, where you’re working out, and how strong you are.
The most common exercises with a kettlebell are the kettlebell swing, squats, and the kettlebell windmill. All of these exercises can be performed with a single kettlebell and are quite challenging if you’re using more than one. In fact, the majority of kettlebell exercises can be performed with a single kettlebell, and you won't need more than one. However, if you're a more experienced user, it is beneficial to have more than one.
Beginners generally only need one kettlebell to really focus on the movement and get the correct form.
Once you get used to moving a kettlebell, you can introduce a second one for some alternative exercises.
More advanced users will definitely want more than one kettlebell to work out with.
If you’re working out in the gym, you'll probably have a set of kettlebells to choose from, but if you're at home, you need to consider the cost of the kettlebells. It can be tempting to buy a big set, but you may end up using a single kettlebell, so it can be a waste of money.
As you start to get used to the movements, you should consider getting another kettlebell so you can continue to push your body and improve your conditioning. Remember, kettlebells come in a variety of weights just like dumbbells, and you need to pick an appropriate weight for you.
A male beginner will probably need a 12kg kettlebell, and a female beginner an 8kg kettlebell. After 6-12 months of training, you’ll probably have grown stronger and will be lifting kettlebells 6-8kg heavier.
Don't forget to read our complete guide to the best kettlebells on the market to get one for your home gym!
Single Kettlebell: Is It Enough?
The majority of gym-goers will probably only really need one kettlebell. Most movements require you to swing the kettlebell by using both hands to stabilize the load will help you manage the movement and prevent any strain or injury.
A single kettlebell can work out your abs, shoulders, pecs, quads, glutes, hips, hamstrings, and lats. If you’re using an adequate weight that’s pushing your body, then you will be able to build muscle using a single kettlebell. It can also help get your heart rate up to improve your overall fitness and conditioning.
There are some benefits to using two kettlebells, but you can certainly get a good workout with one if you choose the right weight.
Types Of Exercises Using One Kettlebell
A single kettlebell is versatile, but there are a lot of different exercises you can perform to target different muscle groups:
Double Kettlebells: Why Could You Need More Than One?
So, when do you need two kettlebells? Well, once you’ve mastered all the beginner exercises with a single kettlebell, it's a good idea to introduce a second one. It's a lot more challenging and requires more focus and experience to use them safely. Of course, the load is also doubled, so you have to be able to manage more weight comfortably.
Using two kettlebells allows you to distribute weight evenly across your body. This makes it more balanced than single kettlebell training and will help engage more muscles at once. They work all the same muscle groups as a single kettlebell but engage your glutes and quads even more.
Using two kettlebells also helps improve your fitness and your grip strength. They also double the resistance, which means you can cut down on your training time with a more efficient routine.
There are fewer exercises using two kettlebells, and it's more expensive to buy two. If you've been doing kettlebell training for a while, it's a good idea to introduce a second one, so you don't plateau. Once you start to feel comfortable with one, it's a good time to invest in a second.
Types Of Exercises Using Two Kettlebells
There are fewer exercises you can perform with two kettlebells, but a few movements that can really improve your strength and conditioning:
Frequently Asked Kettlebell Questions
Do I need kettlebells that are the same weight?
Unlike dumbbells, most exercises can be performed with a single kettlebell, so you won't need two of the same weight. However, if you're performing double kettlebell workouts, it's advisable to use the same weight so you can maintain your balance and train both sides of your body equally.
How many kettlebell workouts should I do per week?
This varies depending on the individual, but aiming for 3-5 quick 15-20 minute workouts a week can yield good results.
How long does it take to see the results of kettlebell workouts?
You will usually see some results within 30 days if you are training regularly, but for some people, it may take over 90 days to notice a change.
Can you get a full-body workout with kettlebells?
Yes, by building a routine of a few exercises detailed above, you can work out your whole body with kettlebells.
Kettlebells are a great way to work out your whole body and improve your cardio at the same time. If you're a beginner, then you probably only need a single kettlebell, but if you've been doing kettlebell training for a while, you may benefit from introducing a second one into your routine.
Hopefully this article has helped explain how many kettlebells you need and some of the workouts you can do with them.
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Last Updated on February 23, 2022