FSG fast start guide
kettlebelltraining men’s fast start guide to kettlebell training
men’s Fast start guide
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Fast start guide for kettlebell training Kettlebells are fast becoming the tool of choice for fitness enthusiasts and elite athletes. This fast start guide aims to give you all the information you need to get started with kettlebells quickly, safely and effectively. This report answers the most common questions and helps you avoid mistakes that many users make time after time.
What’s the ideal starting weight? • The overhead press will probably be the limiting movement in your kettlebell training, therefore you will want to pick a weight that will enable you to learn and perform this lift with good form. • If you want to use one kettlebell instead of two, you can still get plenty of benefit from exercises in which the weight is easier to move, such as swings and squats, simply by performing more reps or increasing the amount of time you’re lifting (e.g. you can start with 1 min of an exercise and build up to 5 mins – a light weight won’t feel so light after 5 mins of swings). • A kettlebell is very different to lift than a dumbbell, and you will usually need to start with a weight that is lighter than the weight you can military press with a dumbbell. • Men who have no resistance training experience are generally best starting with a 12-14kg kettlebell. • Men who have done some resistance training or have a reasonable baseline level of strength are usually able to start with a 16kg kettlebell. • The most common mistake men make is overestimating their starting weight – kettlebell lifting requires skill, mobility and flexibility. So even men who are quite strong need to take a step back and build skills with a 14-16kg kettlebell before moving up in weight.
The five fundamentals of kettlebell lifting 1. Master correct technique. This seems obvious but many
people skip this step. Incorrect technique can lead to injury, and wasted time rehabbing. Correct technique will help avoid injury while allowing you to lift heavier weights and complete more reps.
2. Find an experienced kettlebell trainer. It’s easy to pick
up bad habits if someone isn’t keeping an eye on your technique, so an experienced kettlebell trainer is especially important when you’re beginning to lay a good foundation for your lifting. Even when you’re experienced it’s worth checking in with a trainer from time to time. You can also video yourself to check your own technique – you’ll often be surprised how easy it is to spot areas that need improvement. Expert instruction can also help you keep your training on track and help you break through plateaus.
3. Incorporate ballistic lifts into your training – swings, cleans,
snatches and jerks. Ballistic lifts will develop leg power and core and shoulder stability. They will also assist greatly with everyday movements and many sports.
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4. Be consistent with your training – again it sounds obvious,
but training is for life. One of the beauties of the kettlebell is that you only need a small area to train in, which makes training at home a no-brainer. Set aside training times and stick to them. Results will come.
5. Wear appropriate footwear. Most people lift kettlebells in
running shoes. Running shoes are very cushioned and allow too much movement of the foot when lifting. They also hinder proprioception (your understanding of where your body is in space). Bare feet or shoes with a very flat sole and as little cushioning as possible are best. Wrestling shoes are perfect. A cheaper alternative is the good old Dunlop Volley (these are great when they’ve been worn down a bit). For high rep or heavy ballistic lifts or squats a good pair of weightlifting shoes is best.
How kettlebells are different to dumbbells A kettlebell is a hand weight, as is a dumbbell, but there are some key differences. The most important difference is that the kettlebell has a ‘displaced centre of mass’ – that is, the centre of mass of the kettlebell sits away from the handle rather than in the middle. This and it’s unique shape make it a unique and effective training tool: • The displaced centre of mass means the kettlebell behaves more like the objects we come into contact with in everyday life, therefore kettlebell training transfers very well to everyday functionality and to many sports. • The kettlebell’s weight displacement makes it more unwieldy than a dumbbell, therefore the body usually has to work harder to control it. This means that the kettlebell is great for switching on core and other stabilising muscles, as well as key postural muscles. The fact that the kettlebell often challenges the body more than a dumbbell, and gets more muscles working simultaneously, means better results with reduced training time. • The displaced centre of mass and unique shape make the kettlebell ideal for high repetition ballistic lifts. High repetition ballistic lifting is great for developing power endurance (the ability to repeatedly and consistently generate power over many repetitions), cardiorespiratory fitness along with mobility due to the large ROM often required.
Why you’ll get leaner and stronger without gaining bulk
Kettlebells are the ideal tool for power endurance or strength endurance training. This type of training involves high repetition work (often for time) with a moderate weight. Power endurance or strength endurance training is a combination of resistance and cardio training, which burns large amounts of energy, helping you keep body fat percentages low. High repetition ballistic work (power endurance) emphasises the concentric phase of the movement (making you fast and powerful) and de-emphasises the eccentric phase of the movement (it’s the eccentric phase that tends to build mass). So if you’re after an athletic build with function, this sort of training is your ticket.
Kettlebells help you lose weight more quickly than traditional cardio
One of the most important steps in weight loss is increasing muscle mass and density. Increasing muscle density doesn’t necessarily involve getting huge – you can get increases in density without increases in size – but it does result in significant increases in metabolic rate, which is all-important for maintaining low body fat.
Important points before you start • Don’t get your information from unreliable sources – there are plenty of them out there. There are personal trainers all over the country telling you they’re experts when they’re not and this is dangerous. YouTube is littered with incorrect technique and bad advice. Be really careful where you get your information. Do your research and ask a lot of questions. • Don’t buy inferior kettlebells – it may not be apparent to the naked eye, but there are significant differences between cheap kettlebells and good quality ones. Cheap bells can have a seam under the handle that will rip your hands to shreds or may have an embedded handle that will snap off very easily. They will often be uncomfortable and dangerous to use, because they do not sit properly on the back of your wrist. • Don’t underestimate the importance of skill and technique – again this goes back to getting good information and ensuring you start out right. Good technique will ensure injury-free lifting and will also allow you to progress much faster. It’s worth putting in the hard yards at the start to get this stuff right; it’ll serve you well in the long term.
Another important aspect of weight loss is burning more energy than you consume. Kettlebell training is an ideal weight loss tool because it covers two aspects of weight loss together: 1, Resistance training that increases muscle density (and therefore increases your metabolic rate) and 2, A cardio workout that will burn calories while you train. So, in a nutshell you can burn more calories whilst doing your kettlebell training than you would by doing just cardio (like walking, running, aerobics or using a stationary bike) PLUS you will continue to burn energy throughout the day by increasing your metabolic rate.
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Should I choose a professional or classic grade kettlebell? Choosing a professional or classic grade kettlebell all depends on what kind of lifting you’re doing and how often you want to train with kettlebells.
Pro Grade Kettlebells
Classic Grade kettlebells
Pro Grade kettlebells are well balanced and designed to move optimally through the air during ballistic lifts (such as swings, snatches, cleans and jerks).
Classic kettlebells have a thicker handle than the Pro Grade kettlebells from 16kg upwards. A thicker grip makes for a bigger grip workout. Some martial artists pick the Classic bells specifically for this reason.
The handle of the Pro Grade kettlebell is raw steel, making it ideal for chalking to ensure a better grip. The handle diameter of 35mm is also optimal to prevent grip fatigue.
The Classic kettlebell has a thin powder-coat, which gives a seamless, smooth finish that will help to avoid ripping your hands up.
The Pro Grade kettlebell is ideal if you want the rest of your body to get a good workout before your grip gives out.
Choose Classic kettlebells if:
Pro Grade kettlebells are certainly the most ergonomic and comfortable to use. Their standardised size means that once you have mastered technique with one weight, that technique will directly transfer to other weight – all you have to do is accommodate the weight difference.
Classic kettlebells increase in bell size and handle thickness as the weight increases. One of the benefits of Classic kettlebells is that they come in 4kg and 6kg weights. These can be safer weights for people with limitations or injuries to start with.
• You want an intense grip workout
Choose Pro Grade kettlebells if:
• You need a 4kg or 6kg to start with
• You want to train regularly with kettlebells • You want to be able to move up in weight more quickly
• You aren’t doing much ballistic lifting but more grinding exercises like presses, rows and squats.
• You want to train with ballistic lifts such as swings, snatches and jerks • You want to be able to prepare the handle properly so you can lift heavier or lift for longer • You want a total body (rather than a grip-focused) workout.
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lifetime
lifetime
warranty
warranty
Safety Tips • Be mindful when picking up and putting down the kettlebell – this is where most people get sloppy, not when they’re actually lifting. Whenever you pick up or put down the bell you should hinge at the hips, look forward, soften your knees and ensure your spine remains neutral. • Hand position is crucial – you can’t hold a kettlebell with the handle across the middle of your palm like a dumbbell due to the displaced centre of mass (this hand position with a kettlebell puts excessive pressure on your wrist). The kettlebell handle should sit diagonally across your palm so that the pressure is on the heel of your hand (where your palm meets your wrist on the little finger side). You should be able to keep your wrist neutral, so if you open your hand, there is a straight line from your little finger to your elbow. • Rack position – the rack position is when you have the kettlebell sitting at your chest. Again, due to the displaced centre of mass, you can’t rack a kettlebell like you’d rack
a barbell. In rack position, the kettlebell handle should sit diagonally across your palm with the pressure on the heel of your hand. The body of the bell should sit in a “V” between your biceps and forearm. Your hand should be close to the midline of your body (if it’s out to the side of your body it will put way too much pressure on the shoulder joint). Your elbow should be in contact with your body, or as close as you can get it. Legs should be straight so they are supporting the weight to take the pressure off your lower back. • Overhead lockout – to ensure safety when the kettlebell is overhead you need to master a good overhead lockout position. Your arm should be vertical and locked out at the elbow joint (or if you are hypermobile, stop at “anatomical lockout” – neutral position). Your bicep should be in line with your ear. The weight of the kettlebell should sit directly over your hip and heel.
Which kettlebell should I choose? Is it you?
Kettlebell to start with (kg)
Ideally, buy this set (kg)
An average man
10 or 12
12, 14, 16
A stronger-than-average man
14 or 16
16, 20, 24
A very strong man
18 or 20+
20, 24, 28
online
Kettlebell Training The Complete Kettlebell Training ResourcE by IRON EDGE the world’s most comprehensive online kettlebell resource. Access a complete range of kettlebell exercises, broken down across 150 videos. All instruction comes by way of Australia’s leading practitioners who demonstrate each exercise and its variations in detail, exploring them in terms of common mistakes and corrections. We are confident that, short of attending one of our courses, there is no better way to acquaint yourself with one of the best strength and conditioning tools out there. ironedge.com.au/kettlebell-training-resource men’s Fast start guide
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Read this before making a kettlebell purchase... Is a kettlebell a kettlebell? With the popularity of kettlebells growing, there has been an influx of kettlebell suppliers hitting the Australian market but there are some issues of which you need to be aware. There are a lot of cheaper and inferior bells now in the market. From a distance they may look like any kettlebell but they have some serious flaws. These flaws are dangerous and can possibly lead to injury. Here are the problems...
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Proper handle spacing
Kettlebells can give you a unique training effect. The displaced centre of mass allows you to swing and rotate the kettlebell through a wide variety of planes and motions – this trains your body in a totally different way to conventional weight training. Part of the uniqueness of the kettlebell as a resistance exercise tool is the ability to roll the ball around the wrist and land it on the forearm. Poor handle design means that the kettlebell can impact your wrist or further down towards your elbow. Both of these outcomes are both painful and dangerous – quickly leading to injury.
Correct handle design allows for a 2¼ inch spacing between the ball and the top of the handle. This spacing has evolved over decades of use and ensures that the kettlebell impacts on the meaty (and strong) part of your forearm.
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Smooth handle and finish
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Correct tolerances
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Too big a gap – the kettlebell impacts too far down the forearm causing unnecessary strain on the joint and throwing the mechanics out.
Gap too small – the kettlebell will impact on the wrist bone which will be painful.
The kettlebell is made in two halves and then joined together through a welding process. This will leave a nasty ridge under the handle. The proper (but more expensive) process is then to de-burr the ridge by hand. It’s expensive because this process is done by hand and takes meticulous care. This single step is what separates a kettlebell that is not going to shred your hands from a kettlebell that will. As a further step, the handle should be coated with a powder-coat finish or polished. This last step ensures a smooth finish and allows chalk or other gripping aids to be applied.
It’s important you receive 16 kilograms if that’s what you’ve ordered. Cheaper kettlebells are slapped together without care and attention. This can lead to a kettlebell being 2, 3 or even 5 kilograms under or over weight. Not good if you’re looking at getting the most from your training. If you’re training with two kettlebells simultaneously it’s imperative that the weights are correct. Make sure you’re getting what you’re paying for.
Choose the right weight
Where to start? This is a common question asked. As a rough guide men should start with 14kg-16kg. There are a few exceptions but if you start here you’ll be pretty safe.
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If the welding ridge is not removed from the kettlebell handle it will tear your hands apart.
Seek proper instruction
Beware of cowboys – there are plenty around and most do not understand kettlebell training well enough to be dishing out info. Iron Edge runs workshops for trainers and the general public and has a selection of DVDs. Use them.
Want to learn more?
If you’re serious about getting the right stuff at the best price then here’s your chance. Remember, all kettlebells sold by Iron Edge meet strict quality standards. • The handle spacing is 2¼ inches so there’s no impact to your wrist or elbow • The handle and bells are completely smooth, which prevents blisters and damage to your hands • Each kettlebell has been made with care and attention and meets universal kettlebell standards • We offer a “No BS” guarantee so there’s no risk to you. If for any reason our products don’t stack up or don’t deliver on what you expected, we’ll sort it out without any fuss or fanfare • All kettlebells purchased from Iron Edge come with a lifetime warranty
Australia’s premiere kettlebell company
Iron Edge made their first bell in 2001. From here they have perfected the process, ensuring all kettlebells meet the exact specifications for safety and performance. They stock a full range of kettlebells from 4kg right through to 80kg. Iron Edge also have a comprehensive range of educational products including workshops, books and DVDs. As the leaders in all things kettlebells, Iron Edge have the kettlebell products, advice and service to meet your needs.
A NO B.S. GUARANTEE
Iron Edge stand behind their products fully. They don’t stuff about with quality or service. If for any reason you’re not happy with performance or service, they offer a hassle-free guarantee.
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Pro Grade Kettlebells
lifetime warranty
Australia’s premium kettlebell. No one can produce a better bell.
4 kg
20kg
6kg
8kg
10kg
22kg
24kg
28kg
12kg
32kg
14kg
36kg
16kg
40kg
18kg
48kg
Adjustable Kettlebell Set it for 6.5, 12, 16, 20, 24, 28, or 32kg
lifetime warranty
BEST SELLER
BEST SELLER
Male Pro Grade Starter Pack • 16kg Pro Grade • 24kg Pro Grade • The Ultimate Kettlebell Workout Guide DVD • Get The Unfair Advantage With Kettlebells Male DVD
$240 SAVE $45
*
*On individual items. Price excludes shipping costs.
Pro Grade Set of 3
2 x Pro Grade Set of 3
• 1 x 24kg Pro Grade
• 2 x 24kg Pro Grade
• 1 x 32kg Pro Grade
• 2 x 32kg Pro Grade
• 1 x 16kg Pro Grade
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men’s Fast start guide
• 2 x 16kg Pro Grade
Male Pro Grade Starter Set – Basic • 1 x 16kg Pro Grade
• 1 x Get The Unfair Advantage With Kettlebells Male DVD
Classic Kettlebells
lifetime warranty
Our Classic range of kettlebells is the most extensive in Australia. Durable, with a smooth finish and the correct design dimensions, these bells are hard to beat.
4kg
6kg
32kg
8kg
10kg
36kg
12kg
40kg
14kg
16kg
48kg
56kg
neoprene Kettlebells
28kg
64kg
80kg
Stand out from the crowd with custom branded kettlebells.
lifetime
12 month
warranty
warranty warranty on kettlebell
24kg
custom Kettlebells
Regular classic bells wrapped in durable, hard-wearing neoprene. Available in 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 28 & 32kg weights.
lifetime
20kg
on neoprene caseing
BEST SELLER
Male Starter Pack • 16kg Classic • 24kg Classic • The Ultimate Kettlebell Workout Guide DVD • Get The Unfair Advantage With Kettlebells Male DVD
$210 SAVE $45
*
*On individual items. Price excludes shipping costs.
Set of 3
Male Starter Set – Basic
2 x Set of 3
• 1 x 24kg Classic
• 1 x Get The Unfair Advantage With Kettlebells Male DVD
• 2 x 24kg Classic
• 1 x 16kg Classic • 1 x 32kg Classic
• 1 x 16kg Classic
• 2 x 16kg Classic • 2 x 32kg Classic
men’s Fast start guide
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Adjustable Kettlebell Pack
The 32kg Adjustable Kettlebell Pack consists of: • 1 x 32kg Adjustable Kettlebell
BEST SELLER
• The Ultimate Kettlebell Workout Guide DVD by Iron Edge • Get the Unfair Advantage with Kettlebells DVD by Iron Edge • 42 Best Kettlebell Exercises e-book • 2 x blocks of chalk.
Kettlebell education videos
posters
level 1 & level 2 kettlebell posters
BEST SELLER The Ultimate Kettlebell Workout Guide DVD With no less than 45 workouts, this is easily the most comprehensive workalong DVD on the market.
BEST SELLER Get The Unfair Advantage With Kettlebells – Male DVD The ultimate introdution to kettlebell training. Includes BONUS workout download.
MEN
ebook
42 Best Kettlebell Exercises ebook
BEST SELLER
Kettlebell accessories
Weightlifting Chalk Gym chalk reduces moisture on the hands thereby improving the ability to maintain your grip.
lifetime warranty
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Kettlebell Rack Holds up to 10 x Pro Grade bells or 40 x Classic bells (if less than 12kg).
men’s Fast start guide
Dry Hands This is a must have product for all weightlifters and kettlebell users.
Chalk Bowl Sick and tired of spilling chalk all over the floor? The Chalk Bowl is your answer.
Sample Exercises Picking up the kettlebell • Start with the kettlebell between your heels • Hinge at the hips, soften your knees and push your butt back, keeping the weight on your heels. Ensure your spine remains neutral • Stand up while pushing through your heels.
The rack position • Your legs should be roughly shoulder-width apart. The handle should sit diagonally across your palm so that the pressure is on the heel of the hand • Your wrist should be neutral and the belly of the kettlebell rests on the ‘V’ formed by the biceps and forearm • Keep your elbow close to your body, your eyes forward and legs extended.
Swing
Clean
Body parts targeted: Posterior chain (hamstrings, glutes, lower & upper back) and grip.
Body parts targeted: Posterior chain, grip.
Execution: • Maintaining a neutral spine, hinge at the hips with soft knees and swing the kettlebell back between your legs • Propel the bell forwards and upwards with your hips. The hips should power the movement: avoid using your arms to lift the bell • When the bell reaches peak amplitude, immediately allow it to free fall back between the legs, through the same arc that brought it to the top. Do NOT round your back.
Execution: • Holding the kettlebell in one hand, swing it back between your legs • Use your hips to propel the kettlebell forwards and upwards. • Focus on keeping your elbow close to your body. This will aid in keeping the bell close to the midline of your body – like ‘zipping up a jacket’ • As the kettlebell comes up, let it roll around your wrist to land in the rack position • To release, let the kettlebell roll off your body and into the backswing, absorbing the shock with your hamstrings – not your back or elbow.
Squat Body parts targeted: Legs, glutes and core. Execution: • Begin in the rack position, then descend into a deep squat (as far as you can go comfortably). Ensure your knees track over your toes throughout the movement. • Pause at the bottom of the squat then keep tight as you return to the standing position, pushing through your heels. men’s Fast start guide
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Showroom 12 Weir Street Glen Iris Victoria 3146 Call 1300 85 40 50 Email info@ironedge.com ironedge.com.au Š Copyright Iron Edge 2013. All rights reserved.