How Do Adjustable Kettlebells Work?
Kettlebell training is an excellent way to improve strength, power, endurance, and coordination.1With more and more people prioritizing fitness and working out at home, the adjustable kettlebell market has grown substantially in recent years.2
Replacing a small rack of fixed-weight kettlebells with a smaller footprint and a lower cost, they can save you space and money. If you're designing a home gym, training for a competition, buying equipment for a personal training business, or exploring ways to exercise outside or on the go, a set of adjustable kettlebells might be just the thing.
But how do adjustable kettlebells work, and are they right for your needs, goals, and preferences? Read on as we answer these questions and go over the different types, benefits, and potential drawbacks of adjustable kettlebells.
Core Idea: One Bell, Many Weights
A set of adjustable kettlebells is essentially one large bell with plates that can be removed or added to reduce or increase the weight. Any unused plates stay out, so the bell in your hand matches the poundage you set it to. By allowing you to change the weight within a single kettlebell, you can do a progressive strength-training program without needing additional bells.
It varies, but the weight of an adjustable kettlebell can range anywhere from about 3 to 80 pounds. The all-in-one design not only offers convenience but also saves space and money.
Main Types of Adjustment Mechanisms
There are a few types of adjustable kettlebells with different adjustment mechanisms, including dial and pin systems, competition-style, and plate-loaded handles.
Dial System
The kettlebell has a hollow core and a base with multiple weights that stack vertically and fit into a central column. There's a dial on the outside that you turn to select and then lock in the weight you want. The necessary plates for your selection stay connected to the bell, and any unused weight remains on the base.
This type of adjustable kettlebell often has several settings with weight increments of 2 to 5 pounds. Lifepro PowerStone™ systems use a handle-twist dial selection with clear alignment arrows and a click-to-lock mechanism.
Pin System
With a pin system, the kettlebell is hollow with a stack of weighted plates that insert into the base. A magnetic metal pin is placed into one of several holes on the side, each with a different poundage, to select the weight you want. Any remaining plates stay on the base and are left on the floor.
Competition-Style (Internal Plate-Loaded)
Competition-style adjustable kettlebells typically have an internal plate-loading system. Instead of being attached to an exterior base, the plates are inside the bell.
To load or remove weight, you open the bell and use an internal mechanism to secure the plates and prevent rattling, which might be a locking bolt, sliding tabs, or a metal pin.3 Adjustments aren't as quick as with a dial or pin system, but it preserves the shape and feel of traditional kettlebells.
Plate-Loaded Handle
A kettlebell handle has a loading post in the center, where you can manually add or remove circular barbell-like plates to adjust the weight. The plates have screw-in clamps or locking collars to keep them securely in place.
This type of adjustable weight often offers the broadest range of weights. Though it's used for kettlebell-style workouts involving swings, cleans, and goblet squats, it's not technically a bell.
Weight Ranges & Increments
Adjustable kettlebells come in various weight ranges. The lowest setting could be 3 to 8 pounds, and the highest setting can be 18 to 80 pounds—sometimes higher. They can also start much higher. For instance, you might see a set that goes from 20 to 48 lbs.
The weight adjustments are usually in increments of 2 to 5 pounds. Those with a wider weight range and smaller increments (such as 20 to 70 pounds, with 2-pound adjustable increments) are often used for competitions.4
Lifepro's PowerStone™ adjustable kettlebell goes from 3.5 to 22.5 pounds, with seven weight settings total. The PowerStone™ Boulder ranges from 5 to 44 pounds, also with seven settings.
Adjustable Kettlebells Pros & Cons at a Glance
Should you get adjustable kettlebells? Let's go over the pros and cons.
Advantages
Adjustable kettlebells save you substantial space in your workout area, making them an excellent choice for home gyms and training studios with limited square footage. Good for travel and competitions, they're also easier to take on the go than a collection of individual weights.
This type of kettlebell system can save you money. Adjustable sets are often available at a lower cost per pound than a full set of standard kettlebells. Learn more about adjustable kettlebells vs standard kettlebells in our blog.
It's a great option for beginners, elite kettlebell users, and everyone in between. You can easily progress from a lower weight to a higher range as your strength improves.5
Limitations
Of course, adjustable kettlebells might not be ideal for every person or every scenario. The shape and overall feel can differ from standard kettlebells.
Also, they vary in quality. Cheaper designs can loosen and might not be as durable. If the adjustment mechanism isn't smooth and quick, it can interrupt circuits or be a safety issue. With that in mind, it's worth investing in a high-quality set, like the PowerStone™.
Choosing the Right Adjustable Kettlebell
Here's what to consider when browsing adjustable kettlebells:
- Top weight needed – Think about your current fitness level and your strength-training goals to figure out the maximum weight you need. If you anticipate outgrowing the max weight soon, get a set with a higher range, or supplement with one or two heavier fixed kettlebells.
- Training style and moves – For high-rep swings, cleans, and snatches, choose a balanced bell with a handle and shape that mimics traditional kettlebells.
- Adjustment speed vs workout flow – Dial and pin systems generally have the fastest adjustments, so they're good for circuit training. Internal plate-loaded models feel most similar to traditional bells, but the changes are slower.6
- Durability and materials – The best adjustable kettlebells are made of durable, heavy-duty materials, such as steel or iron, with minimal plastic in the load-bearing components.
Lifepro's Adjustable Kettlebells
Lifepro is committed to providing the tools and support you need for improved strength, optimized fitness, and daily well-being. Whether you're looking to build muscle at home or on the go, prepping for a competition, or expanding your personal training offerings, we have the fitness and exercise equipment you need at reasonable price points.
This includes adjustable dumbbells and kettlebells with multi-weight versatility, all within a compact footprint. Our all-in-one sets are designed for quick, reliable, pound-by-pound changes so you can progress your strength, power, and conditioning without a full rack.
Sources:
- Cureus. Enhancing Athletic Performance: A Comprehensive Review on Kettlebell Training. https://pmc.ncbi.nlm.nih.gov/articles/PMC10910645/
- DataHorizon Research. Global Adjustable Kettlebells Market. https://datahorizzonresearch.com/global-adjustable-kettlebells-market-48478
- Journal of Strength and Conditioning Research. Kettlebell Swing Training Improves Maximal and Explosive Strength. https://journals.lww.com/nsca-jscr/fulltext/2012/08000/kettlebell_swing_training_improves_maximal_and.28.aspx
- BMC Sports Science, Medicine and Rehabilitation. Kettlebell training in clinical practice: a scoping review. https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-019-0130-z
- Journal of Human Kinetics. Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength. https://pmc.ncbi.nlm.nih.gov/articles/PMC6458586/
- BMC Sports Science, Medicine and Rehabilitation. The effects of kettlebell training versus resistance training using the own body mass on physical fitness and physiological adaptations in obese adults: a randomized controlled trial. https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-024-00894-6
