Kettlebells: Units of Measurement, Increments, and Why It Matters

What are kettlebells measured in?

Kettlebells are primarily measured in two units: kilograms (kg) internationally and pounds (lbs) predominantly in North America. While traditional Russian kettlebells were historically measured in "poods," modern commercially available kettlebells almost exclusively use metric or imperial units.

The Primary Units of Measurement

Understanding the units of measurement for kettlebells is crucial for consistent training and accurate program design.

• Kilograms (kg): The International Standard

  • Kilograms are the globally accepted standard for measuring mass, and consequently, the weight of kettlebells in most parts of the world.
  • Most competition-style kettlebells and many cast iron kettlebells manufactured outside North America will be marked in kilograms.
  • Common increments include 4kg, 8kg, 12kg, 16kg, 20kg, 24kg, 28kg, 32kg, and so on.

• Pounds (lbs): Common in North America

  • In the United States and Canada, kettlebells are frequently measured and marketed in pounds.
  • While some manufacturers offer precise pound equivalents of kilogram weights (e.g., a 16kg kettlebell is approximately 35.3 lbs, often rounded to 35 lbs), others use more arbitrary pound increments (e.g., 10 lbs, 15 lbs, 20 lbs, 25 lbs, 30 lbs, 35 lbs, 40 lbs, etc.).
  • To convert kilograms to pounds, multiply the kilogram value by 2.2046. For example, 16 kg x 2.2046 = 35.27 lbs.

Understanding Kettlebell Weight Increments

The progression in kettlebell weights often follows specific patterns, which can vary between types and manufacturers.

• Standard Increments:

  • For kilogram-measured kettlebells, common jumps are 4kg, especially for heavier bells used in strength training and Girevoy Sport (kettlebell sport). Lighter bells might have 2kg increments (e.g., 4kg, 6kg, 8kg).
  • For pound-measured kettlebells, increments can vary widely. Some brands offer 5lb increments, while others might offer 2.5lb or 7lb increments, particularly at the lighter end of the spectrum.

• Competition Kettlebells vs. Cast Iron Kettlebells:

  • Competition kettlebells (often color-coded by weight) are typically made to a standard size regardless of weight, providing a consistent feel. They are almost exclusively measured in kilograms and adhere to strict 4kg increments (e.g., 8kg, 12kg, 16kg, 20kg, 24kg, 28kg, 32kg, 36kg, 40kg, 44kg, 48kg).
  • Cast iron kettlebells (often black and varying in size with weight) are more commonly found in both kilogram and pound measurements, and their increments can be less standardized. They may offer a wider range of smaller weight jumps, making them suitable for more gradual progression.

Historical Context and Standardization Efforts

While modern kettlebells primarily use metric or imperial units, their rich history ties back to a traditional Russian unit of measurement.

• The Pood (пуд): Historically, Russian kettlebells (or girya) were measured in poods. One pood is equivalent to approximately 16.38 kilograms (kg) or 36.11 pounds (lbs). While you might still encounter the term "pood" in historical contexts or by traditionalists, it is rarely used for labeling new commercial kettlebells today. The standardization to kilograms and pounds makes kettlebells more accessible and understandable to a global fitness audience.

Why Accurate Measurement Matters

Precise weight measurement in kettlebells is not merely a technicality; it's fundamental to effective and safe training.

• Progressive Overload: Accurate tracking of kettlebell weight allows for the systematic application of progressive overload, a core principle of strength training. Knowing the exact weight enables you to gradually increase the load over time, ensuring continued adaptation and strength gains.
• Program Design and Tracking: For personal trainers and serious enthusiasts, precise weight measurements are essential for designing structured programs and accurately tracking client or personal progress. This allows for periodization, adjusting volume and intensity, and evaluating training effectiveness.
• Safety and Injury Prevention: Using the appropriate weight is critical for maintaining proper form and reducing the risk of injury. Knowing the precise weight helps in selecting a load that challenges the body without compromising technique.
• Consistency Across Brands: While slight variations can exist, standardized measurements (especially in kilograms for competition bells) ensure that a 16kg kettlebell from one reputable manufacturer is comparable to a 16kg kettlebell from another, aiding in consistent training experiences.

Practical Tips for Kettlebell Users

Navigating kettlebell weights can be straightforward with a few considerations.

• Check the Label Carefully: Always verify the unit of measurement (kg or lbs) clearly marked on the kettlebell. Some manufacturers might include both, but confirm which is the primary unit for the listed number.
• Convert When Necessary: If your training program or preferred resources use a different unit than your kettlebells, be prepared to convert. Keep a simple conversion factor (1 kg ≈ 2.2 lbs) in mind or use an online converter.
• Prioritize Proper Form Over Weight: Regardless of the unit or the specific weight, always prioritize mastering the movement patterns and maintaining excellent form. Start with a lighter weight to perfect technique before attempting to lift heavier kettlebells.

Conclusion

Kettlebells are universally measured in kilograms or pounds, moving beyond their historical measurement in poods. This standardization ensures clarity, supports progressive training, and allows for global consistency in fitness programming. By understanding these units and their implications for weight increments, exercisers can make informed choices, track their progress effectively, and maximize the benefits of kettlebell training.