Ep. 25 The Truth About Kettlebell Weight Selection: How Heavy Should You Go? Kettlebell Corner podcast

Ep. 25 The Truth About Kettlebell Weight Selection: How Heavy Should You Go?

6d ago 53:24

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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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https://a.co/d/3JmimHQ

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Chapters

1. Introduction (00:00:00)

2. Understanding Kettlebell Weight Selection (00:02:39)

3. The Myth of Magic Numbers in Strength Training (00:05:55)

4. Choosing the Right Kettlebell for Your Goals (00:08:52)

5. The 80% Rule and Its Application (00:11:51)

6. The Importance of Recovery in Strength Training (00:18:05)

7. Using Rep Maxes to Guide Training (00:20:50)

8. The Importance of Adaptation in Training (00:27:06)

9. Personal Stories and Training Strategies (00:30:03)

10. Guidelines for Press Training (00:35:32)

11. Exploring Ballistic Lifts (00:36:51)

12. Choosing the Right Weight for Ballistics (00:44:52)

25 episodes