How to Use Kettlebell Weights for Different Kettlebell Exercises

If you are wondering what kettlebell weight you should be using for which exercises then this is the article for you.

I frequently get asked about kettlebell weights and which size weights you should buy.

Although the answer to this question is relatively straight forward it is also important to consider your goals and what exercises you will be performing.

So to help clear up what kettlebell weight you should use I’ve listed down my selection of kettlebells and how I use them for the different kettlebell exercises.

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What Kettlebell Weights I Use for Different Kettlebell Exercises

Being a personal trainer and kettlebell instructor I’ve got a lot of kettlebells. You certainly don’t need a wide variety of weights in order to achieve your goals. In fact 1 – 3 kettlebells is all you really need but more on this later.

Let me show you how I use my current selection of kettlebell weights:

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12kg (26lbs) Kettlebell Weight

I don’t use my 12kg kettlebell very often, I could easily do without it but for male beginners or more advanced females it is necessary.

For me I use it for warm up exercises before starting a workout, practicing new movements, and exercises that don’t necessary need a kettlebell but help with counter balance like the Pistol Squat.

Quick summary of 12kg kettlebell exercises:

• Pistol squats
• Deck squats
• Straight arm sits

Bare in mind that I have been kettlebell training for over 10 years now and work with them on a daily basis so my limited use of the 12kg kettlebell is not the same for everyone.

Want more? Master the kettlebell pistol squat with 5 progressions for beginners

Watch a video of the kettlebell deck squat where I often use a 12kg for counterbalance

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16kg (35lbs) – 1 Pood – Kettlebell Weight

I love my 16kg kettlebell. For my goals of strength endurance and frequent workouts it a great weight for me.

Many of my workouts include short flowing circuits that transition from one exercise to the next quickly so I need a weight I can keep a hold of without putting it down.

The 16kg is also great for warm up exercises where I don’t want to over challenge my system.

Quick summary of kettlebell exercises:

• Good Morning
• Halo
• Windmill
• Bottoms Up Cleans
• One Arm Swings
• Snatches
• High Pulls
• Overhead Squats
• and many more

The 16kg allows me to perform lot of variety without over challenging my body so I recover quickly while at the same time stimulating hundreds of muscles at a time.

Discover more: 3 kettlebell workouts for fat loss in only 4 minutes

Watch a video of how my circuits flow with a 16kg kettlebell

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20kg (44lbs) Kettlebell Weight

I’ll interchange this 20kg kettlebell weight with the 16kg when I just want to add a little more to my flowing kettlebell circuits. Often I’ll perform a warm up circuit with the 16kg and progress to this 20kg kettlebell.

I’ll also use the 20kg weight for pre-warm ups for more strength based exercises before using the 24kg kettlebell below.

There are also other more challenging exercises including the: side lunge, single leg cleans and bottoms up presses that I prefer to use the 20kg kettlebell for rather than a 24kg.

Quick summary of kettlebell exercises:

• Snatches
• Single Arm Swings
• Single Leg Cleans
• Bottoms Up Presses
• Renegade Rows
• Side Lunges
• and other more challenging exercises

The 20kg kettlebell for me acts as a bridging kettlebell weight between the 16kg and 24kg. I could reduce the reps and perform the same exercises with a 24kg but I like being able to achieve a decent rep count with this weight.

Learn more: Top 5 single leg kettlebell exercises you need to know

Watch the single leg kettlebell clean exercise that I usually perform with a 20kg

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24kg (53lbs) – 1.5 Pood – Kettlebell Weight

The 24kg kettlebell tends to be my swinging weight and the one I use for the strong basics including: squats, cleans, presses, lunges, rows etc.

I don’t use the 24kg kettlebell for flowing circuits so l put the kettlebell down in between exercises.

I also like to use the 24kg kettlebell as my go to weight for Turkish get ups, single leg deadlifts and snatches.

Quick summary of kettlebell exercises:

• Swings
• Squats
• Lunges
• Overhead Press
• Turkish Get Ups
• Clean and Press
• and other strong basics

Along with the 16kg kettlebell the 24kg kettlebell is the one I use the most. However, this weight does not challenge be fully for swings and get ups so for these I go a little heavier.

Discover more: Stop banging your wrists when you kettlebell clean

Watch the kettlebell clean and press which is my usual 24kg exercise

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28kg (62lbs) Kettlebell Weight

For more strength based exercises I use the 28kg kettlebell. I’ll push my kettlebell clean and presses with this kettlebell.

I also use this kettlebell for strong leg based kettlebell exercises like the deadlift and working through some more intensive Turkish get ups.

Quick summary of kettlebell exercises:

• Deadlift variations (single leg and single arm)
• Two Handed Swings for higher reps eg. 20
• One Handed Swings for lower reps eg. 10
• Turkish Get Ups
• Clean and Press

The 28kg kettlebell is another bridging weight like the 20kg. The 28kg kettlebell helps you move from the 24kg to the 32kg kettlebell for more strength based exercises. I love it for kettlebell swings too!

Learn more: Master the kettlebell single leg deadlift exercise

Watch the kettlebell single leg deadlift which is my go to 28kg kettlebell exercise

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32kg (70lbs) – 2 Pood – Kettlebell Weight

The 32kg kettlebell is the heaviest kettlebell that I use. I use this kettlebell for real strength building exercises and limit this to only a handful of exercises.

I keep the repetitions low with the 32kg kettlebell (2 pood weight) and tend to use ladder based workout formats.

Quick summary of kettlebell exercises:

• Turkish Get Ups
• One and Two Handed Swings
• Overhead Push Press
• Deadlift Variations (single arm and single leg)
• Cleans

I’m strong through the Turkish get up so I use the 32kg kettlebell (2 pood kb) frequently for working my core and shoulder stabilisers. I also enjoy performing 60 second of cleans with the 32kg kettlebell along with overhead push presses.

Learn more: Ultimate guide to the kettlebell Turkish get up

Watch the kettlebell Turkish get up where I love to use the 32kg kettlebell

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Using Two Kettlebells at the Same Time

In my collection of kettlebells I also have a selection of kettlebells that are the same weight so I can use two kettlebells at the same time.

I don’t use two kettlebells together as often as one at a time but I do perform the following exercises:

• Lunges with kettlebells at sides (2 x 24kgs)
• Double Swings (2 x 20 kgs)
• Alternating Cleans (2 x 20kg)
• Double Squats (2 x 24kgs)
• Thrusters (2 x 20 kgs)
• Single Leg Deadlifts (2 x 24kgs)
• Double Windmills (2 x 20 kgs)

Using two kettlebells at the same time really isn’t necessary to get results from your training. However, by using two kettlebells together you can overload your legs and save training time.

I certainly wouldn’t recommend using two kettlebells at the same time unless you have at least 12 months of training time behind you.

Here’s an image of the kettlebell alternating clean exercise

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What Kettlebells Weights I Use the Most

I tend to use the 16kg and 24kg kettlebell the most frequently. There are no kettlebell exercises, muscles or movements I couldn’t intensely work with these two kettlebells.

For me personally these are the two kettlebells I use the most:

• 16kg (35lbs) kettlebell
• 24kg (53lbs) kettlebell

If I had to choose just one kettlebell it would be the 16kg purely because I can make exercises more challenging without adding more weight.

Learn more: 7 ways to progress your kettlebell workouts without adding more weight

Buying a set of three kettlebells I would personally choose:

• 16kg (35lbs) kettlebell
• 24kg (53lbs) kettlebell
• 32kg (70lbs) kettlebell

However, please bear in mind I have been teaching and using kettlebells for over 10 years, those new to kettlebell training I’d recommend they downgrade one level.

Beginner men buying a set of three kettlebells should choose:

• 12kg (26lbs) kettlebell
• 16kg (35lbs) kettlebell
• 24kg (53lbs) kettlebell

Beginner women buying a set of three kettlebells should choose:

• 8kg (17lbs) kettlebell
• 12kg (26lbs) kettlebell
• 16kg (35lbs) kettlebell

Of course using your kettlebell with the correct kettlebell exercises for your experience is equally as important as choosing the correct kettlebell weights.

I recommend all beginners start with these 5 kettlebell exercises.

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Conclusion to What Kettlebell Weights to Use for Different Exercises

Kettlebell training can appear complicated and indeed matching kettlebell weights will exercise selection can be challenging.

Hopefully by seeing how I match different kettlebell weights with different kettlebell exercises you can see that realistically you only need to use 1 – 3 different kettlebell weights.

Your overall level of kettlebell experience along with your exercise goals will determine which kettlebell weights you should be using.

I hope you have found this examination of the use of kettlebell weights useful for your own kettlebell training.

To see more posts about basic kettlebell training, go here.

Best of luck.

Related: What type and brand of kettlebell weights should I buy

What kettlebell weights do you use? Let me know more below….