Kettle Bells are the greatest training asset we possess, a blurb from 1917. But why? Kettle Bells are probably where the idea for high power stretch shortening cycle/ply-metrics originated. The sudden violent stretch followed by amortization to shortening. The Kettle Bell snatch is an upper body depth jump…
The other calculation in Kettle Bell exercises would be Olympic weight lifting. Olympic lifting is rarely done for a high number of reps, whereas the Kettle Bells are. The range of movement in the Kettle Bell snatch travels more distance than in Olympic weight lifting due to the stretch between the legs breaking momentum in the amortization phase with Kettle Bells, in Olympic weight lifting the ground is the break.. This gives the kettle bell an advantage in range, duration (amortization breaking means there is no cessation of movement and that rest is only possible at the top of the movement when load is on the muscle). This is why the Kettle Bell is effective as a training tool.
This has lead to a lot of sites, shops and individuals selling Kettle Bells resulting in a variation in designs and style. Here is an overview:
The first pair I purchased was covered in a textured paint with a V handle. Having a varied training background led me to purchase 2 x 32kg Bells. On the first snatch attempt a large callous was torn off my hand stopping my training for 7 days, not happy. Therefore textured paint is a good idea on a handle designed to slide over the hand. If you have already purchased some Kettle Bells of this design there is hope. Sand off the textured paint leaving the bare steel to slide readily over the hand.
A swing being necessary to get the Kettle Bell into position, full speed swing is one when the desired finishing position requires absolute commitment. The Snatch is one of those exercises. The Snatch requires the Kettle Bell to be moved with sufficient power so the Bell ends in the correct position. The hand in beginners is one of the weakest links in most Kettle Bell exercise; the hands are required to stop the weight flying during the swings. If the hand is stressed to the point of failure the exercise must cease therefore handle design is important.
Handles, there are a lot of different handles ranging from the big two handed jobs to the Pro Kettle Bells used in the sport of Girevoy. The double handed are good for a double handed swing, but is a double handed swing a good exercise for this unusual piece of equipment? I personally believe that the double handed swing is only good for a warm up and conditioning of the timing required for the bigger exercises. The reason for my belief is experience based, the swing is a very slow, non-complex movement for the body to have adaptation forced upon it. The single hand swing is a preferable exercise even for beginners as this forces the body to statically contract to avoid rotation of the torso therefore increasing abdominal load as these muscle respond best to resistance of a given load.
If we look at the three big exercise of Girevoy, being: Snatch, Jerk and Long Cycle. All of these moves can be performed with single or double Kettle Bells, the problem of the handles lies when we use two Kettle Bells for these power moves as the hand moves around the Kettle Bell it should be smooth and effortless therefore the Pro Kettle Bells suit the double handed exercise whereas the larger handle will cause loss of motion and even jarring onto the wrist or upper arm.
I do own a very heavy double handed Kettle Bells, with names such as: The Beast, Bulldog and Behemoth. These are usually used single handed though and at a relatively slow speed. The kettle Bell is best used at speed making the small handle preferable, as this requires less effort. The debate on thick or thin handles only comes into play if one wishes to increase grip strength for any given reason, sport or occupation therefore a thicker handle is ideal.
In short I believe the Pro Kettle Bells sold are the best for all round usage, if you wish to go very heavy double handed then use two together. If you want to still experience a greater contraction of the torso by means of resisting rotation then use two kettle Bells of different weight i.e. 12kg and 16kg. Be sure to switch them around during sets.
Putting yourself on a course will only improve your technique therefore gaining better results; also cutting back of calluses will further reduce injury and time lost in training.

Article by Matt Wilson
Strength & Conditioning Coach and Defensive Tatics.