Younger folks should have kettlebell trainers and guardians with them as kettlebell training might be harmful if care is not taken. A kids kettlebell size for a workout will depend on fitness and age. Contact Fitness equipment, personal care products, knowledge purchases, digital products, and DVDs are A complex is a planned sequence of movements, typically 4 or 5 exercises. apparel and gear do not fall under this guarantee, however, they may be applicable for return. 13lbs (6kg) and 26lbs (12kg) for women. Can you get ripped from kettlebells? 1. You need to have a dialed-in kettlebell swing and be able to manage a bell overhead, Lopez points out. When you feel confident that you have the form down sans resistance, reach for a 12 kg/26 lb kettlebell. However, weight selection is important for both women and men. See the video above for a demonstration of the exercises and a sample round of the workout. We will discuss more on each of these factors and recommend the best sizes for you inour thorough guide to buying the right kettlebell weight below. It makes the kettlebell a fantastic free-movement weightliftingtool for learning how to perfect your balance, grip, and more. Final note on what size kettlebell is best for you, Moreover, everyone is different, so consideryour capabilities first and foremost, then think about your budget. Too much weight and youll do serious damage to the lower back, Brown says. A swing is just a high-speed deadlift youre using the same muscles with a little more emphasis on the abs to control the momentum, Lopez explains. However, if you have a lot of experience with weight training and can bench press over 200lbs, you can try starting with a 40lb kettlebell. The varying weights will be good for the differenttypes of exercises (i.e. The routine combines basic kettlebell movements with bodyweight exercises and mobility drills, delivering the best of all worldsstrength, conditioning, and greater range of motion and body control in different planes of movement. Related: 7 Kettlebell Deadlift Variations, Related: 4 Steps to Master the Kettlebell Swing for Beginners. Practice: progress slowly to 10 repetitions in both directions. However, for kettlebell training there is already a lot of moving parts so Id just focus on a nice steady floor to begin with. Men should purchase 12 kg to 16 kg kettlebells. "Incorporate movements that enhance specific ranges of motion -- such as the halo, presses or rows,". Types of Workouts: Your age, fitness level, and goalsdetermine the type of kettlebell training you can take-on. It adds mass to lean muscles and enhances muscle strength. Keep your torso vertical and drive your knees out as you sit down into the squat. Not interested in a very public workout? The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more. Record how many "touches" you get on the workout, then repeat in a few weeks. Start with just a single weight and increase your reps as you get used to it. by Onnit Academy, Do Not Think about a baseball bat, says trainer Jason C. Brown, creator and owner of certification program Kettlebell Athletics. For instance, in Girevoy Sport competition events, they use progressive lifts like: Some Girevoy Sports competitions start male competitors with 26LBS, up to 88LBS; and females from 18LBS, up to 53LBS to a varying number of repetitions in lifts such as Snatch, Jerk, and Long Cycle. Heard enough? Like we mentioned with men, the talk of women here refers to females starting from age 18 years. Every move requires its own weight. Unfortunately I have broken my back so my two 12kg kettle bells are put on hold but any advice on recovery would be wonderful. Hi Greg ,I am profusely thankful to you and your workouts..they are interesting and I look forward to doing those exercises.Thanks once again. I am already very active and regularly use a pair of 10kg dumbells for compound moves and high rep isolations, based on the differences would you still recommend starting with a 12kg as a female or would it be wise to go straight for a 16? and women and minimum of 18 lbs. Bodyweight List When you're ready to stop the motion, let the kettlebell swing back between your thighs, then naturally forward again, but don't add momentum with the hip drive. You may be wondering what weight kettlebell a woman should use. As part of that flexibility, a kettlebell can be held at any of its parts, depending on the type of kettlebell exercise youre doing. We will be answering these questions and more: It's all organized by sections, so if you want to scroll down to your specific question, it will be easy to find. Competition kettlebells are usually made of steel and are, therefore, more durable than the common ones that are made of iron. Scott Viala is a veteran kettlebell coach. Here are 5 kettlebell exercises for men and the upper body: 1Kettlebell Halo kettlebell halo exercise The kettlebell halo is an important exercise because it opens up and mobilises the shouldersand upper back. You can do what you want in the moment. For more information and a full list of products that qualify, visit our. Note: If you're just starting out, use lighter weights so you can focus on your form before increasing the weight. Youve breached the barbells and dominated dumbbells, but if youre still steering clear of kettlebells youre missing out on arguably the best burn at the gym. Beginners (Inactive women): Between 9LBS 13LBS, Beginners (Average active women): Between 13LBS 18LBS, Beginners/Intermediate Level (Athletic women): Between 18LBS 26LBS, Beginners (Inactive men): Start with 18LBS, Beginners (Average Active men): Between 18LBS 26LBS, Beginners/Intermediate Level (Athletic men): Between 26LBS 44LBS, An average male kettlebell trainee can carry two weights that fall between 24LBS and 44lbs to do double kettlebell front squats, double kettlebell military press or double kettlebell. Remember you should start with those big strong exercises using the deadlift movement patterns for the best results. The kettlebell should rise naturally; don't try to lift it with your arms. any non-Onnit internet pages referenced in the Communication. [fast-checkout-button product_id="1019" affiliate_id="mens-journal-q1-2022"]. The average weight kettlebell women should use is between 6 kg to 8 kg, which will be roughly 15 lbs. I am 67, been a corporate desk-ranger for most of my life. As for how much weight to start with, men can invest in one or two bells that are 16 kilos (about 35 pounds). Once the basics are mastered, the skys the limit. What is the best weight for kettlebell swings, squats, goblet squats, Turkish get ups, flows? Kettlebell training certainly counts toward that strength-training requirement but as Cotter points out in his book excerpt, it also challenges your cardiorespiratory system at the same time, so once you've found the appropriate kettlebell weight, you can effectively kill two birds with one stone. So youll do one set of each in sequence, resting as little as possible between movements. . Lopez' suggested starting weight: 16 kg/35 lbs or 20 kg/44 lbs. After reading this, you will be able tochoose the right size kettlebell to buy with ease. Men are comfortable using a kettlebell between 10-24 pounds, while women typically work within the 8-15 pound range. This move is deceivingly difficult. In a small, independent study that was commissioned and published by the American Council on Exercise in 2010, researchers from the University of Wisconsin, LaCrosse evaluated 10 volunteers and found that they burned at least 20.2 calories per minute during a kettlebell workout roughly equivalent to running a six-minute mile. If you are athletic or already training, go a few pounds heavier. But there's scientific confirmation for the benefits of kettlebell training, too. If youre used to conventional training, doing exercises like bench press and curls, or using weight machines, a kettlebell thats only 35 pounds might seem too light. There are different types of kettlebells. When we talk about men here, we mean active males starting from the age of 18 years. However, do not hyperextend your lower back; stop when you reach upright posture again. ", American Council on Exercise: "Kettlebells: Twice the Results in Half the Time? Repeat for as many rounds as possible (AMRAP) in 15 minutes. 4. You will certainly grow into this weight quickly. Last through three minutes of swings and you'll feel the hallmark burn of muscular endurance. With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. Ditch your idea of an ultra-heavy deadlift. No Equipment Trust me, Ive never trained a lady who has started on anything lower than an 8kg (15lbs) kettlebell. Tilt your tailbone back and push your hips backward (a hinge movement) to reach down and grasp the kettlebell. All the kettlebells below can easily be purchased by using the Fast Checkout buttons. Nonetheless, it will be best to have kettlebells of equal or different weights at your disposal (having two is different from training with two right? Follow the standard Tabata workout of 20 seconds on, 10 seconds off. [fast-checkout-button product_id="2247" affiliate_id="mens-journal-q1-2022"]. At SFS we strive to equip you with the tools and knowledge needed for your fitness journey. Maintain a vertical torso with your core braced. If you are an experienced kettlebell lifter, you can use weights up to 20 or 32 kg. The recommendations men should swing a minimum of 35 lbs. Whenever you pick something up from the floor you are using the deadlift movement pattern. Men usually start with a 12 kg (25lbs) or 16kg (35lbs) kettlebell and woman with an 8g (17lbs) or 12kg kettlebell. Often when ladies pick up an 8kg(15lbs) they say its way too heavy and I cantexercisewith that!. Most women will start their kettlebell journey with an 8kg (17lbs) and progress to a 12kg (25lbs) relatively quickly. That's why Wolf recommends women start with an 8kg kettlebell, which is a little under 18 pounds. Just like dumbbells, barbells, steel maces, and other weightlifting equipment, theres no one-size-fits-all with kettlebells. (unfortunately I cant quite afford both). The exercises vary from requiring 6kg, 12kg, 16kg, 24kg, and 32kg kettlebells. According to the Russian pood standard, 1pood is equal to 35LBS of weight (1pood = 16kg = 35LBS) and it is from this equivalence that other kilogram values are gotten for kettlebells. Your reason for taking-up Kettlebell training: The reason youre training with kettlebellswill also help you in making a good choice when it comes to buying a kettlebell. And if nothing else, kettlebell training can be great fun, inspiring confidence, functional full-body strength and athletic movement, even if you don't think of yourself as an athlete. [fast-checkout-button product_id="2247" affiliate_id="mens-journal-q1-2022"]. What weight kettlebell should a woman use for deadlifts? We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. He recommends starting with 16 kg/35 lbs. (the ones we are discussing in this post). Of course, work your way up to being competition ready, don't just jump intothe weights and reps you read from competition results. Try to keep the kettlebell close to the neck line and don't bend the head forwards. Kettlebells typically go up in weight in increments of four kilograms, which is about 10 pounds. Kettlebell exercises use 100s of muscles at a time meaning you are able to lift more weight but also condition the body quicker. This article will provide you with all the information you need to pick the correct kettlebell weight, whether youre a man or a woman, experienced or a total noob. This move can deliver a burn without any added weight, but if you want to use some resistance, limit yourself to a 4 kg/9 lb or 6 kg/13 lb kettlebell. I went on a diet, lost 80 pounds and have been doing some serious resistance band training to begin to get in shape. Unlike other kettlebells, their handles and other parts are always of the same shape and dimension regardless of their weights because of the need to maintain consistency in competitions and fairness among competitors. You can know more about what you'll start to gain from kettlebell training by reading this in-depth article on thebenefits of kettlebells. I would like to progress but theyre so expensive I dont want to buy the wrong weight. You dont have to join your friends in those two-handed swings when they started before you. So, if you find that you dislike kettlebells, or if you're not willing to invest a little time and money into a coaching session or other learning resources to ensure you develop proper form, they're probably not the right choice for you. You shouldnt move up a weight until youre able to maintain perfect verticality with your arm, keep the elbow fully locked throughout all 14 steps, and feel comfortable going slow (most people rush due to discomfort). Moreover, everyone is different, so consideryour capabilities first and foremost, then think about your budget. - Our recommendation for the best kettlebell weight for beginners is: 25 pounds (12 kilograms) for men. In this quick guide to kettlebell weight selection Ill show you which kettlebell weights you should start with and exactly how many kettlebells youll need in the future. For average active men doing Basic Goblet Squats, the best kettlebell size is 40LBS. For active and athletic women, 8kg to 12 kg are great for workouts. 5.2 What Weight Kettlebell Should A Beginner Use? However, the type of kettlebell exercises you do also play a significant role in the kettlebell weight you should use. The 20kg kettlebell and 28kg are excellent to help progress from one traditional size to the next. You'll love a FREE trial of some of our top products. Ifyou are new to weight training, it's best to start at a beginner level so you can learn proper mechanics. What size kettlebell should I start with? A Pood is a Russian unit of measurement for weight and it's the traditional unit of measurement for kettlebells. Kettlebells traditionally come in 4, 5 or 9lb increments, so you will see weights such as 26lbs, 35lb, 44lb OR 10, 15, 20, 25lbsand so on. The following are the two broad types of kettlebell training that exist: 5. When you feel that your lower body isnt being challenged enoughthat is, you can do several more reps on your squat, deadlift, hinge, and other lower body-based movements than you startedits probably time to go up to the next weight level. Best Kettlebell for CrossFit: Again Faster Team Kettlebell. Nor is it a baby talk synonym for fecal matter. In turn, it helps you to burn lots of calories and helps to grow your lean muscle tissues. This is a suggested starting weight that Lopez recommends for an average lifter. The feel and momentum are entirely different, so the hardest part of this exercise may be figuring out how to hold the dumbbell and then remembering that it will feel different when you return to do it with a kettlebell. In general, many men can start with a 35-pound kettlebell for ballistic movements, while women can start with an 18-pound weight. For Upper Body (collectively Onnit) are strictly for informational purposes only and are not intended for use as diagnosis, prevention or treatment of a health problem or as a substitute for Notify our team, telling us why it wasn't a fit for you, and well get you a refund right there on the spot - no return necessary. "If you're new to weight training in general," he says, "the six-kilo bell may be more appropriate." (Six kilos is about 13 pounds.) This is an excellent starting place, because it greatly reduces the risk of injury or distraction from holding a too-heavy weight overhead as you work through complex, full-body movements. [fast-checkout-button product_id="2247" affiliate_id="mens-journal-q1-2022"], Holiday Home Gym Giveaway | Kettlebell Kings / Men's Journal. Unlike the simple structures of dumbbells and barbells, kettlebells have complex, equally-important parts, each of which contributes to its uniqueness. Greg lives in Oxford, in the UK, with his wife Lucy. 4 Steps to Master the Kettlebell Swing for Beginners, What kettlebell weights to use for different kettlebell exercises. Complexes can be done in a sequence or one exercise after the other (i.e. Thanx. 9. Women with athletic experience, on the other hand, can begin with a 12 or 16 kg kettlebell. Let your hands hang in front of you. Smith Machine Vs Squat Rack: Which Is Better? For example, if we recommended a 26LB kettlebell for something, a 24LB or 25LB kettlebell will be good too. We This article was produced in partnership with Kettlebell Kings. Thank you for the thorough analysis. . It is our professional recommendation that you start with a weight that isappropriate to your skill level and fitness. Do lots of slow lifts in the gym regularly? Before the end of the 19th century, Russian girya had found its way into the sphere of competitive weightlifting sports in Russia and some parts of Europe while the term, "Kettlebell," was widely adopted at the dawn of the 20th century in the Western world. A man who is older or out of shape should start at about 25lbs or older should start at about 25lbs. What is the best kettlebell size for building muscle, gaining strength, burning fat? No problem. Pull-Through. In general, many men can start with a 35-pound kettlebell for ballistic movements, while women can start with an 18-pound weight. These 4 Kettlebells Can Take Your Home Workouts to the Next Level. Challenges Would you recommend a 14 or 16kg for my next weight? For the average female, it is around 20LBS to 30LBS for the same exercises. Another marker of progress, says Wolf, is your pressing strength. . It's the real deal. All in all, you wont go wrong by choosing from 24-35LBS. Lift the kettlebell about a foot off the ground while keeping your hips in a hinge position. This makes it easier to stop its swing and then, depending on the weight, either carry it to the rack or squat to lower it to the floor. And it will be wiser for you to focus on cardio-based kettlebell exercises such as swings, squats, cleans, and presses because you're no longer trying to build excessive muscles, but just enough to keep your bones together and covered. With these three sizes of weights,it will be perfectlyadequate for you to do most types of kettlebell exercises in an effective manner - ballistics, grinds/traditional movements, and flows/complexes. If we had to choose the three overall best kettlebell sizes, we'd go 26, 35, and 44LBSor 20, 30, and 40lbs, depending on the supplier you buy from. Petite women and seniors that suffer from significant old-age frailty might need even lighter ones. The Kettlebell Swing is based on our strongest movement pattern: the Deadlift (see image below). "For gals, an eight-kilo kettlebell [17.5 pounds] will give you a lot of bang for your buck." The single-arm swing puts more emphasis on the core because, in addition to being a high-speed hinge movement, you also now have to resist rotation since you're only loaded on one side, Lopez explains. Like the push press, the power is transferred from the lower body, so most people can accommodate a little more weight on a thruster than they would on a strict overhead press, Lopez says. Thats why Wolf recommends women start with an 8kg kettlebell, which is a little under 18 pounds. Also, check our article on kettlebells for older adults. Instead, this is viewed as a fundamental move a way to refine your technique as you work up to the swing. Children aged 5-8 years can start with any size between 5-8LBS of weight, 9-11 years can take on 5-15LBS, and 12-16 years can take on 10-20LBS of kettlebell weight. A light kettlebell will not challenge your full body especially not your powerful hips and legs. Do ballistic workouts in the gym regularly? If you take the former approach, be very careful to make sure the bottom end of the weight clears the floor consistently. For those who ask can children use kettlebells? The answer to that question is YES! Comments will be approved before showing up. Related: Single vs Double Kettlebell Training. The hip hinge is the integral driver behind kettlebell swings so once you've mastered that, it's time to grab a dumbbell and start testing what sort of weight you're comfortable swinging. Drive forward with your hips, straightening your knees and letting your torso swing upright. This is one move where lighter is always better. Fatiguing your hands will be a big limiting factor in getting the best workout, says Wolf, who recommends finding a bell with a handle that fits your hand comfortably. We put together a post that covers the. If your goal is to burn fat, you want a weight that you can use with little rest and for. Nutrition. While were not sure what your answers to such questions are and so we may not be able to directly give you the answer to your very personal question of what size kettlebell is right for me as a beginner, there are average kettlebell sizes for both male and female beginners and youre sure to find the best answer for yourself if you continue reading. Get it:Kettlebell Kings 24 kg/53 lb Powder Coat Kettlebell For seniors asking What size kettlebell should I use?, For women - 18LBS, 26LBS and 35LBS Kettlebell(s), For Men - 26LBS, 35LBS and 53LBS Kettlebell(s), With these three sizes of weights,it will be perfectlyadequate for you to do most types of, When you aim to do lots of slow lifts (grinds) with the kettlebell and you have never done anything like that before, starting with 22LBS is good for you as a woman while 30LBS for you as a man. I personally think vibration tables can be ok for working on stabilising joints during static exercises like planks for example. The Kettlebell Swing delivers the most amount of results in the least amount of time. Out of shape, inactive men should try an 8 kg - 18 lb kettlebell. Stand tall and squeeze your glutes at the top. Yes you are exactly right Ralph, you can start gradually with these 5 beginners exercises and follow along workouts. Although, the kettlebell weight for your kettlebell swings should vary and we believe that you wont be carrying two kettlebells at once unless youre an intermediate as weve advised, here are the kettlebell sizes for intermediate men and women doing kettlebell swings: The kettlebell goblet squat is another effective kettlebell exercise that gives great rewards in less time than many other exercises. In Russia, where kettlebells originated, kettlebells are measured in poods, and a pood is equal to roughly 16 kilograms, or 36 pounds. One of the biggest misconceptions is that kettlebells are used the same as dumbbells and therefore the weights must be the same. supplements, and if you dont like it, you can keep it! Over time you may need to add 1 or 2 more heavier kettlebells. Our Keep-It guarantee is valid for the first-time purchase of a formula, and redeemable up to three months (90 days) after the purchase date. You may have some more questions about the best kettlebell size for specific exercises (like kettlebell swings) or purposes/fitness goals, so youve compiled some for you below. Most trainers agree womens' starting kettlebell weights should be 13-18lbs (6-8kg). I have trained men using kettlebells above 24kg (53lbs) but for the majority of your basicsthis is as heavy as you will need to go. The average kettlebells start from 5lbsand go up to 100lbs (although some kettlebell companies sell kettlebells as heavy as 200lbs! If you had done some moderate slow lifts before, 35LBS for a woman and 44LBS is good for a man. For Chest If your joints are fragile, we recommend a lighter weight than mentioned above. ), even from the beginning. If you can double that amount of cardio, you'll enjoy even more benefits. Unlike a deadlift, though, the high speed of the swing requires you to control the weight, so opt for lighter than you would a deadlift. Murdock and Masiello suggest women start with 8kg (or 18lb) kettlebells, and Masiello suggests men start with 16 kg or 33 lb ones. 9 Most Effective Nutrition for Fat Loss Tips, Women ultimately will need 3 kettlebells , Men will ultimately need 3 kettlebells too . It enhances core strength and stability through its multiplanar and unilateral movements. If you start out doing, say, three sets of five reps for most of your exercises, you might aim to progress to where youre doing five sets of six to eight reps before you graduate yourself to the next weight increment. Avoid bending or twisting to either side. I have trained men using kettlebells above 24kg (53lbs) but for the majority of your basics this is as heavy as you will need to go. Lower . Murdock also notes that kettlebells generally come in kilograms and not pounds (1 kg lb is 2.2 lbs), so make sure to pay attention to the numbers . Your pelvis is locked, so all the rotation in this move is from the lumbar spine. Best High-End Kettlebell: Kettlebell Kings Powder Coat Kettlebell. Get it:Kettlebell Kings 4 kg/6 lb Powder Coat Kettlebell SALAMANCA, N.Y. The profile of a Native American man, a braid trailing down and feather jutting up, is tiled into a high school hallway, dyed into the weight room carpet and laid into the turf . Competition kettlebells are much easier to use for advanced kettlebell users than beginners because of their experience and fitness. Shutterstock. The exercises vary from requiring 6kg, 12kg, 16kg, 24kg, and 32kg kettlebells. Perform the exercises as a circuit. Complete Guide to Buying Kettlebells and 7 Types to Avoid. No doubt, kettlebells are one of the best home gym equipment for all age groups. What Weight? For men, it's 26 pounds without training and a 35-pound kettlebell with training. It is also an opportunity for you to learn how to conveniently grip the kettlebell. For one, it gives users greater flexibility to choose between the wide range of weights and ease scaling-up a bit if they please. Maintain a proud chest position: shoulders pulled back and down. excludes Fitness and Digital items. Men under/over 175lbs: 20kg/24kg. Get it: Kettlebell Kings 32 kg/70 lb Competition Kettlebell (buy directly from Kettlebell Kings by clicking the Fast Checkout button below) Our recommendation for beginners is to buy cast iron kettlebells, as they are the most versatile. Because your whole body is workingnot just one or two muscles in isolationyou can probably handle more weight than you think. A kettlebell flow is more like a freestyle. The most important thing is focusing on technique and progression. just ask that you try it out for at least two weeks to give it a fair shot. Kettlebell workouts have immense benefits for everyone that gives it the necessary attention it deserves. In general, men can start from any weight between 24LBSto 35LBS kettlebell weight. Kettlebell lifting is also very dependent on skillyour technique has to be really crisp. But because it doesnt require swinging momentum or extension, a carry has a lower risk of injury than other kettlebell moves, which means you can go a bit heavier. We recommend that beginner, less athletic males should start with a 16KG kettlebell. A kettlebell workout is a great way to tone your body, burn fat, earn some killer abs and keep fit: If your goal is to burn fat, you want a weight that you can use with little rest and for HIIT workouts. It isn't as simple as it sounds because improper kettlebell swings just worsen your postural imbalance and cause more damage than good. i.e. To make finding your starting weight even more challenging is that, even though kettlebells are now much more mainstream than they used to be, they still don't have the same breadth and depth of strength standards and fitness testing that you'll find for more conventional exercises such as bench presses or squats. Standard kettlebell sizes refer to traditional kettlebell sizes and they typically range in4-5LBincrements. 15 pounds (8 kilograms) for women. For most seniors, a kettlebell between 4kg (9lbs) and 12kg (26 lbs) is suitable for lower body training. Learning to clean a kettlebell properly will reduce the likelihood of the weight banging into your wrist and bruising it, but choosing a more ergonomic kettlebell design is critical as well. Greg Brookes has written for and been featured in Men's Health, Health & Fitness, Women's Fitness and all the National Newspapers. Lifting with less momentum and more control puts a greater challenge on your muscles and your technique. Your weightlifting experience: You have to consider if you have had any weightlifting training before. Bring the knee up and out in a circular motion to begin the rep. Try to go slightly deeper with each rep. Drive your palms into the floor the entire time, and keep your chest elevated. Related: How to Lose Fat with Kettlebells. Hi Greg. There are numerous one-handed kettlebell exercises like the kettlebell snatch and the single-arm deadlift. While most men will be proud to start with something bigger and more challenging, what you start with is irrelevant in the long run. Because of the technical demands of the snatch, Lopez advises starting light at 12 kg/24 lbs or 16 kg/35 lbs. Get it:Kettlebell Kings 12-32 kg Adjustable Competition Style Kettlebell . Most use a goblet squat solely as a mobility exercise they get low and do a hip pry. For Cardio But resistance is assistance, so going too light or too heavy can compromise techniquenot to mention increase your risk of injury with the added momentum of most moves, Brown adds.
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