Kettlebell guides & articles
Long-form kettlebell guides: progressions, sport crossover, and programming. Browse by topic cluster or training lens, or use search on the knowledge hub.
Topic clusters
- General
- Kettlebell Sport
- Strength Sports
- Open Water And Lifesaving
- Track Jumps
- Functional Fitness Hybrid
- Rowing And Paddle
- Hockey Field And Ice
- Skating Sports
- Football Codes
- Stick And Ball Niche
- Baseball Softball Cricket
- Stunt And Performance
- Swimming Pool
- Basketball Family
- Bodybuilding And Physique
- Volleyball Family
- Traditional And Regional Team
- Track Throws
- Diving And Pool Sports
- Sailing Boat
- Track Distance Middle
- Track Combined Events
- Skiing Snowboarding
- Throwing Field Team
- Roller Sports
- Equestrian
- Cycling Track
- Esports Physical Conditioning
- Gymnastics And Acrobatics
- Cycling Road
- Cycling Off Road
- Court Racquet Net
- Combat Grappling Wrestling
- Cheer Dance Aesthetic
- Martial Arts Forms
- Mountain And Skimo
- Combat Mixed Hybrid
- Combat Striking Standup
- Track Sprints Hurdles Relays
- Climbing And Mountaineering
- Team Court Invasion
- Surf And Water Board
- Multisport Endurance
- Paralympic And Adaptive Pool
- Precision And Target
- Race Walking
- Road Trail Ultra Running
Training lenses
Article list
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Cast-Iron vs Competition Kettlebells: Choose by Training Goal
General
Cast-iron kettlebells suit garage training and varied rep ranges; competition kettlebells excel in sport-specific work and high-volume sessions. Learn the trade-offs.
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One kettlebell or a starter set: which to buy first
General
Buy one kettlebell or two–three sizes? Learn the trade-offs, programming limits, and decision rules for your first kettlebell purchase.
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First Kettlebell Size: 16kg or 20kg for Swings, Squats, and Presses
General
Most adults start with 16kg (35 lb) or 20kg (44 lb). Choose based on press strength and swing volume tolerance. Decision framework inside.
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How Beginners Should Film Kettlebell Swings and Get-Ups
General
Learn the right camera angles, phone setup, and filming frequency to review kettlebell form. Practical steps for solo self-assessment without a coach.
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Hip-Hinge Drills for Kettlebell Swings: A Beginner’s Foundation
General
Master the hip-hinge pattern with 5 foundational drills before swinging. Build safe, powerful movement in 2–4 weeks with clear progressions.
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How to Build a Stable Kettlebell Rack Position: A Beginner’s Guide
General
Learn the rack position step-by-step before pressing. Master shoulder stability, arm placement, and common fixes to press safely and efficiently.
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Kettlebell training for yoga practitioners: load progression from bodyweight
General
How yoga practitioners transition to kettlebells safely. Start light, preserve mobility, and build load tolerance through simple progressions.
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Former Runners Starting Kettlebells: Don’t Copy Run Volume
General
Former runners often overshoot kettlebell volume. Learn why, how to scale down, and a 4-week starter framework that respects your lifting-naive body.
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When to Take a Deload Week in Kettlebell Training
General
Learn when beginners should deload, how to structure it, and why it prevents injury and burnout. Concrete signs and a simple deload template.
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When to buy a second kettlebell: beginner progression rules
General
Know when you're ready for doubles work. Learn the strength benchmarks, programming triggers, and safety rules for adding a second kettlebell as a beginner.