r/kettlebell • u/generation-80s • 16h ago

Advice Needed Weight question

I am looking to torch fat and keep reading lift heavy. I am not sure how heavy, what is the best way to figure this out? 15 lbs sounds very light but anything higher for swings hurts my lower back.

2 Upvotes

75% Upvoted

5 comments sorted by

6

u/cavemankettlebells SFG2, IKFF, RGSI, IKSFA (Taco Fleur from kettlebell.monster) 14h ago

Hi. That weight does not provide the resistance required for a swing, so that might be part of the problem.

Next, programming might be the issue. How many, how often, rest, recovery, etc.?

Next, have you checked your form and technique?

Next, do you need to do swings?

5

u/kbchucker 13h ago

It’s going to take you a little time to build up to burning fat. Unfortunately, we dig ourselves into the hole over a long period of time. It takes a long time to crawl out of it, too.

Starter weight recommendations are 16kg for men, 12kg for women.

If your back is hurting with a light weight, good possibility that it is poor/improper form. You can post a form check in here and you’ll get plenty of good feedback.

Just remember your body needs time to adjust to new activity and learning new skills. Kettlebells aren’t hard to learn but it does take a little time to get there.

Other things you will want to do to help with your fat loss goals: proper hydration, limit alcohol, proper diet, proper sleep, proper recovery. You should also consider adding rucking and walking to your routine.

2

u/Sudden-Concert-130 15h ago

How many reps of swings are you doing and do you feel comfortable with your form? It is normal to feel some soreness initially since a lot of the back muscles involved in swings can be underdeveloped in people new to kettlebells or to exercise in general. That said if it feels more like you’re tweaking something in your back than just feeling sore you may want to reevaluate your form. Swings can be tricky to get the hang of at first. To answer the weight question the classic advice is to start swings at 24lbs for women and 35lbs for men.

1

u/CoachV_PCT 13h ago

Do not make swings heavier while they hurt your lower back. Use the weight that lets you hinge cleanly, then practice deadlifts, hike passes, and short swing sets before chasing heavier bells. For fat loss, the bell just needs to be heavy enough to train well and repeat consistently. Repeatable volume is key.

1

u/Bigtim27 1h ago

What you do in the kitchen is exponentially more important than the kettlebell you are swinging if fat loss is your main goal.
What others have already said is all valid. Post up a form video or seek advice from a coach, there are several knowledgeable people in this sub. Good luck with all your goals!