If you are new to kettlebell training, you may be wondering how many kettlebells you need and whether you use one or two kettlebells at a time.
Another advantage is that you can use the single kettlebell and the double kettlebell properly according to your purpose.
Now let’s look at the best options and exercise types for using one or two kettlebells.
How many kettlebells do you need for your workout?
You can do most exercises with just one kettlebell and get amazing results.
Whenever you start training with a kettlebell, it’s a good idea to start with one kettlebell.
The average woman can work on a 12 kg kettlebell for 12 months, and the average man can work on a variety of exercises and progressions with a 16 kg kettlebell as well.
Lightweight women and inexperienced people should start with an 8kg kettlebell and men with a 12kg kettlebell.
If you can master the kettlebell, you may not need to buy a new one anymore.
Once you have mastered 1 kettlebell in all basic exercises, you can choose 2 kettlebells.
Using two kettlebells doubles the load, so make sure you can handle the extra weight.
Most people get used to using two kettlebells because they provide more even weight distribution and a balanced load than training with one kettlebell.
In addition to increasing the weight, you can train the left and right at the same time by using two kettlebells, which can greatly reduce the training time, but the training load will also increase accordingly.
What are the advantages of single and double kettlebells?
If you’re a beginner, it’s a good idea to start with one kettlebell, but once you’ve mastered all the basic exercises, you can switch to two kettlebells.
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Here, we will introduce the points when choosing.
Difference from the single kettlebell.
- Increased core rotation speed
- Emphasis on spinal stability
- It is necessary to train the left and right muscles in a well-balanced manner.
- Requires less neural control
- For long hours of training, we focus more on endurance.
- Cheap prices and many types of exercises
Kettlebell single exercises include:
- One-handed swing
- Pistol squat
- Turkish lift
The single kettlebell exercises above are perfectly suited for use with a single kettlebell, but virtually any kettlebell exercise can be performed with a single kettlebell.
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The difference between double kettlebells.
- More balanced technology (unless one is heavier)
- Suitable for strength training due to its high weight
- The greater physical and mental burden
- More expensive
- Faster workout
- Less likely to exercise with kettlebells
Here, we will introduce exercises using a double kettlebell.
- Clean & jerk
- Double lunge
- Single leg deadlift
- Upside down squat
Using the above exercises with two kettlebells can save you a lot of time and give you a strength boost that is difficult with one kettlebell.
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Progress from 1 kettlebell to 2 kettlebells
Here is an example of progressing a kettlebell lunge from one kettlebell to two kettlebells.
- Reverse bodyweight lunge (always start by mastering exercise without weights).
- Hold the kettlebell with both hands
- Hold one kettlebell with one hand (standing)
- Hold two kettlebells on their side
- Lift two kettlebells in a standing position
Over the next few months, you should be able to do 3 sets of each variation before moving on to the next exercise.
Kettlebell lunges are ideal exercises because the use of two kettlebells balances the exercise and puts a heavy load on the legs, hips, and buttocks.
The extra load of two kettlebells should always be kept in mind. Therefore, you need to use two lighter kettlebells or reduce the number of reps to increase the strength.
If you want to create instability with one kettlebell while overloading, you can also use two kettlebells with different weights, such as 16kg and 24kg.
If you use different weights on the left and right, be sure to swap the left and right for each set so that one side is not overloaded.
Do you need two kettlebells of the same weight?
When I’m just starting out, I know I’m afraid to buy a lot of kettlebells, but in the end, as mentioned above, one is pretty good.
If you’re migrating to a double kettlebell exercise, like the lunge above, you don’t necessarily have to use two kettlebells of the same weight.
For example, let’s say you bought 12kg for training a single kettlebell and then switched to 16kg. You can now combine these two kettlebells to exercise with a double kettlebell.
With 12kg on one side and 16kg on the other, you can start a double kettlebell workout cheaply.
If you buy more 16kg later, you’ll have one 12kg kettlebell and two 16kg kettlebells, giving you more opportunities to train with double kettlebells.
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Start Double Kettlebell Exercise
When you’re ready to train with two kettlebells, all you have to do is start the next three exercises.
- Kettlebell lunge (one on each hand, set aside)
- Kettlebell rack squat (one in each hand while standing)
- Single leg deadlift (hold one left and one leg in one hand)
- There are many others, but we recommend that you practice these three to get used to the feeling of the two kettlebells.
Two kettlebells add weight, so it’s best to start with leg exercises that have less risk of injury.
How Many Kettlebells Do I Need | Video Explanation
One kettlebell can be amazingly effective, and if you choose wisely, you may not need to buy a kettlebell anymore.
By using two kettlebells, you can train in a short time while strengthening your muscles.
The transition from one kettlebell to two kettlebells should be done in a logical way and the exercise should be gradually advanced before overloading the movement.
When doing two kettlebell exercises, you can add instability to the exercise by using two types of kettlebell weights.
Good luck with your training.
Hi, I am Matt Storace and I am a former personal trainer and founder of Beast Biceps. We had to find ways to train at home. When I started looking for the equipment I needed, I quickly realized that there were no good resources online. So I created Beast Biceps. It is a treasure trove of information developed from my experience and research. Read More Here