EXERCISE & WEIGHT SELECTION
Choose a movement or flow, set your training level and intended effort, and use the estimate as a starting point. Technique and the demands of the session determine the appropriate load.
Choose the exercise you plan to perform. Use search or browse the full reference below. For a flow or complex, the weakest or most technical movement in the sequence sets the load.
If you know the heaviest bell you can use for this movement with sound technique, enter it in Step 3. For double kettlebell exercises, enter the load per bell.
Gender is not used to calculate the estimate. The calculator uses movement type, experience, session goal, effort and current technical load.
WHICH EXERCISE OR FLOW ARE YOU ABOUT TO PERFORM?
Choose one movement or flow to continue.
What training effort is intended?
What is your current technically competent load?
Choose the heaviest bell you can currently use for this movement while maintaining good technique. If you are unsure or this is a new exercise, select “I don't know”.
THIS IS YOUR ESTIMATED STARTING / WORKING RANGE
This is an estimate, not an absolute prescription. Start at the lower end. If technique deteriorates, reduce the load. For swings, cleans and snatches, stop before speed or movement quality falls.
For a flow or complex, use a load suited to its weakest movement—often the strict press or overhead element.
This reference provides general exercise guidance only. It is not a medical assessment or an individual clinical prescription. Stop if you experience pain, dizziness, loss of coordination, chest symptoms or unusual shortness of breath, and seek appropriate professional advice.