Kettlebell Corner
Kettlebell Corner — where strength meets theory. Join us for a deeper dive into all things kettlebell, from technique and training principles to the physics behind movement and the mindset of strength. Hosted by StrongFirst SFG II certified coaches and Iron Revival co-founders, each episode explores the “why” behind the “how” to help practioners and coaches train smarter, not just harder. Whether you’re swinging for the first time, refining your snatch, or training for feats of strength this is your place to sharpen your skills and elevate your practice—one rep at a time.
Kettlebell Corner
The Truth About Kettlebell Weight Selection: How Heavy Should You Go?
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In this conversation, Jeremiah Waylon and Roger Parks delve into the often asked question of how heavy should my kettlebell be? They expose the myth of magic numbers, and the importance of technique and recovery. They discuss the 80% rule for strength training, the significance of understanding one's one rep max, and how to adapt training over time. The dialogue emphasizes the need for technical proficiency and the role of volume in building strength, while also addressing the differences between ballistic and grind lifts when it comes to weight selection.
Takeaways
- There are no magic numbers — these are tools, not laws. Track and adjust based on results.
- 80% of your 1RM = ~6–8 reps for most people. Training at 80% for 5 reps = sustainable, submaximal strength work.
- Effort (RPE) matters more than just weight — avoid constantly training to failure.
- Strength is built by tension and volume, not just by maxing out.
- 60–70% of your 1RM can still build strength — especially when done with intent, speed, or volume.
- Training age matters — beginners benefit from moderate loads and perfect reps.
- Always prioritize movement quality — technique determines training effect.
- Match your weight to your goal:
- Strength = 80–90%
- Hypertrophy = 65–80%
- Endurance = 50–70%
- Power/ballistics = ~30% bodyweight
- 30% of bodyweight is ideal for swings and snatches:
- Heavy enough to require hip drive
- Light enough to express speed
- Perfect for high-volume sessions
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