Why is a kettlebell with a hole better?
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Why a kettlebell with a hole is better: accuracy, safety, and real performance
In the world of kettlebell sport and advanced functional training, not all kettlebells are created equal. Although they may appear the same at first glance, the difference between a solid kettlebell and one with a "hole" (hollow core) is as significant as the difference between a recreational weight and a competition-grade tool.
In this article we analyze why a hollow core kettlebell is superior , what real advantages it offers, and why most professional and federated athletes demand it as the standard.
1. What exactly does “ kettlebell with a hole” mean?
When we talk about a “hole”, we mean that the kettlebell:
- It has a hollow interior (it is not filled with sand, cement or lead).
- Its weight is achieved through calibrated steel walls and an internal chamber.
- The center of mass is always in the correct place , regardless of the weight.
It is the typical construction of competition kettlebells approved by federations such as the IUKL, WKSF or IKMF.
2. Key benefit: perfect weight distribution
The hollow kettlebell holds:
- Fixed center of gravity
- Identical proportions between all weights
- Uniform trajectories in jerk, snatch, long cycle and swings
This allows for something fundamental: your motor patterns do not change when you gain weight.
With solid or filled kettlebells, each weight has a different distribution, requiring micro-adjustments in technique and reducing efficiency. This point is well-established: international federations require hollow kettlebells precisely because of the consistency at the center of mass.
3. Less fatigue and fewer injuries
A hollow kettlebell:
- Reduces stress on wrists and forearms .
- It allows for more stable fixings .
- Avoid strange rotations in the lockout .
- It maintains its trajectory better in ballistic movements.
There is no specific meta-analysis yet on hollow versus solid kettlebells, but biomechanical grip and torque studies indirectly support that a more balanced load reduces joint stress and the risk of injury.
4. More control… and more repetitions
Kettlebell sport athletes don't choose a kettlebell with a hole because it's fashionable: they choose it because it allows them to do more repetitions in less time, with less energy expenditure .
This is due to:
- More linear movement.
- Better rack balance.
- More stable swing.
- Fewer micro-corrections in the air.
In competition, a 5–10% improvement in efficiency can translate to 20–40 more repetitions in a 10-minute set. This figure is a reasonable estimate based on the experience of coaches and athletes, not on a formal clinical study.
5. All kettlebells weigh the same… on the outside
Uniform aesthetics are not a whim. Hollow competition kettlebells adhere to a standard set of measurements:
- Approximate height : 280 mm.
- Approximate width : 210 mm.
- Constant handle opening and handle diameter .
This allows the technique to be reproducible. With solid kettlebells, these measurements change depending on the weight—which forces you to relearn the technique each time.
6. Greater durability and reliability
Good quality hollow kettlebells are made of:
- High-density structural steel .
- Uniform internal welds .
- One-piece mold or a finish without sharp edges.
- Premium ceramic or epoxy paint , resistant to shocks and magnesium.
Filled kettlebells often fail due to cracks, loss of filling, incorrect weights, or deformation. The lifespan of a well-made competition kettlebell is significantly longer in high-use environments (boxes, clubs, gyms).
7. Summary: Why a kettlebell with a hole is better
| Advantage | What does it mean in practice? |
|---|---|
| Consistent technique | Same measurements and feel across all weights. |
| Greater accuracy | Perfectly calibrated center of mass. |
| More security | Less unexpected torque and less joint risk. |
| More performance | It allows for more repetitions with less wear and tear. |
| Greater durability | High-quality hollow steel construction. |
| International standard | Mandatory format in high-level kettlebell sport. |
8. Why Kettleland is betting on the kettlebell with a hole
At Kettleland, the mission is clear: to give athletes real tools, not recreational toys.
Our kettlebells are designed with a real hollow core , calibrated weight , solid steel , and a premium finish . It's the same standard demanded by competitive athletes and clubs that train to dominate the stage, not just to "test" the kettlebell.
If you want to notice the difference between an ordinary kettlebell and a tool designed for performance, start here: always choose kettlebells with a hole .
