Kettlebell for Obese People

Kettlebells are gradually becoming more and more popular in the world of commercial fitness training. If you’re not familiar with them though, let me give you a quick rundown.

The kettlebell is a cannonball shaped weight, with a handle on the top, and is thought to have been invented and first used by Russian Special Forces. Its unnatural shape causes the main mass of the bell to be away from its center of gravity. This make the kettlebell excellent for performing explosive, and repetitive swinging movements.

Official Russian kettlebells start at 4kg, and go up in further 4kg increments.


The main benefit of training with kettlebells is the huge calorie burn they pr ovide. Nearly every kettlebell exercise engages the muscles around your hips – your glutes, hamstrings, core and lower back, which means that you burn end up burning a ton of calories.

Considerations for Obese Trainees

On the whole, kettlebell training is perfectly suitable for anyone, regardless of your weight and size. As most exercises involve no jumping or bounding movements, there is little stress placed on the joints.

Another aspect for obese trainees to consider is fitness. Kettlebell training is extremely demanding, even for experienced trainers and athletes, so if you haven’t exercised for a while, and are out of shape, then trying to jump straight into an advanced workout is a mistake.

Technique is absolutely vital when working with kettlebells, as poor form can easily lead to injuries. To begin with, work on mastering the basic moves, such as the swing, overhead press and goblet squat. Once you have these down, move on to the Turkish get up, snatch and windmill.

Starting Points

If you’ve never used a kettlebell before, or haven’t exercised in a while, then it may well be useful to hire a trainer for a few sessions, or at least get a book on kettlebell training.

Many people find it hard to decide on the correct kettlebell weights to pick. Use this guide to help you –

For women:

  •  Woman with no/very little exercise experience – 4kg
  • Woman with some basic gym experience – 8kg
  • Woman with lots of gym experience, and a solid strength base – 12kg
  • Very experienced female trainer looking for strength gains -16-20kg +

For men:

  • Man with no/very little exercise experience – 8kg
  • Man with some basic gym experience – 12kg
  • Man with lots of gym experience, and a solid strength base – 16kg
  • Very experienced male trainer looking for strength gains -20-24kg +

When losing weight, your diet is crucial too. Make sure you’re eating in a calorie deficit, and consuming lots of nutrient-dense whole foods.

The next page reveals a complete, done-for you guide to kettlebell training: