Women's Fast Start Guide by IronEdge

WOMEN’S FAST START GUIDE FOR

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 kettlebell starting weight? • The overhead press will probably be the limiting movement in your kettlebell training, therefore you 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. • Women who have done no resistance training are generally best starting with a 6-8kg kettlebell. • Women who have done some resistance training or have a reasonable baseline level of strength are usually able to start with a 10kg kettlebell. • The most common mistake women make is underestimating their starting weight and think that 6kg or 8kg is far too heavy for them. It’s not. In most cases the 6kg or 8kg is the ideal starting 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.

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3. Incorporate ballistic lifts into your training – swings, cleans,

snatches and jerks. Ballistic lifts will develop leg power and core and shoulder stability. Ballistic lifts will assist greatly with everyday movements and many sports.

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 for lifting in. Wrestling shoes are fantastic. 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. The kettlebell’s displaced centre of mass and unique shape set it apart from the dumbbell, and 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.

Important points before you start • Don’t get your information from 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.

High repetition ballistic work (power endurance) emphasises the concentric phase of the movement (making you fast and powerful) and deemphasises 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.

• 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 to use, and dangerous, because they do not sit properly on the back of your wrist.

Kettlebells help you lose weight more quickly than traditional cardio

• 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.

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. 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), 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.

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. Classic Grade kettlebells 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. 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 Classic kettlebell has a thin powder-coat, which gives a seamless, smooth finish that will help to avoid ripping your hands up.

Choose Classic kettlebells if:

Pro Grade Kettlebells 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. Pro Grade kettlebells are well balanced and designed to move optimally through the air during ballistic lifts (such as swings, snatches, cleans and jerks). The handle of the Pro Grade kettlebell is raw steel, making it ideal for chalking to ensure a better grip. The handle diamter of 35mm is also optimal to prevent grip fatigue. 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 Pro Grade kettlebells if: • You want to train regularly with kettlebells. • You want to be able to move up in weight more quickly. • You want to train 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.

• You want an intense grip workout. • You need a 4kg or 6kg to start with. • You aren’t doing much ballistic lifting but more grinding exercises like presses, rows and squats.

Smooth steel handle perfect for chalking and grip Made from steel

Same dimensions for all weights

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Made to international standards

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)

A woman with no resistance training background

6, 8, 10

A woman with a little training history

8, 12, 16

A strong woman

12, 16, 20

Thicker handle increases grip strength

5.5cm spacing between handle and bell

Thin powder-coat finish creates seamless handles and reduces chipping 4kg-14kg sizes are coloured 16kg+ sizes are matte-black

4-16kg in increments of 2kg,16-40kg in increments of 4kg and 8kg jumps to 80kg

Cast iron

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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 you need to be aware of. 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...

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.

Too big a gap – the kettlebell impacts too far down the forearm causing unnecessary strain on the joint and throwing the mechanics out.

Smooth handle and finish

Correct tolerances

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.

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If the welding ridge is not removed from the kettlebell handle it will tear your hands apart.

Choose the right weight

Seek proper instruction

Where to start? This is a common question asked. As a rough guide women should start with 6kg-8kg. There are a few exceptions but if you start here you’ll be pretty safe.

Beware of cowboys – there are plenty around and most don’t 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. This 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. 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.

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.

• All kettlebells purchased from Iron Edge come with a lifetime warranty.

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Kettlebell Range Pro Grade Kettlebells Australia’s premium kettlebell. Iron Edge cannot make a better bell.

8kg

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32kg

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12kg

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Adjustable Kettlebell ON SALE Set it for 6.5, 12, 16, 20, 24, 28, or 32kg

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Classic Kettlebells 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.

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4kg

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The Bulldog 40kg

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The Beast 48kg

10kg

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The Behemoth 56kg

12kg

32kg

The Monster 64kg

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The Bomb 80kg

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Kettlebell Packs Our kettlebell packs are our best sellers. Quality instruction is vital when learning kettlebells for the first time. Check out our most popular packs here.

Female Starter Pack Deluxe » Includes: • 1 x 6kg Classic • 1 x 8kg Classic • 1 x 10kg Classic

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Female Starter Set – Basic

• 1 x 12kg Classic

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• 1 x The Ultimate Kettlebell Workout Guide DVD • Iron Edge Sweatbands

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• 1 x Get The Unfair Advantage With Kettlebells Female DVD • Iron Edge Sweatbands

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To order visit ironedge.com/kettlebells or call 1300 85 40 50 Women’s Kettlebell Fast Start Guide | 9

Adjustable Kettlebell Pack The 32kg Adjustable Kettlebell Pack consists of:

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• 1 x 32kg Adjustable Kettlebell. • The Ultimate Kettlebell Workout Guide DVD by Iron Edge.

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• Get the Unfair Advantage with Kettlebells DVD by Iron Edge. • 42 Best Kettlebell Exercises e-book. • 2 x blocks of chalk.

Kettlebell Accessories

Weightlifting Chalk Gym chalk reduces moisture on the hands thereby improving the ability to maintain your grip.

Kettlebell Rack Holds up to 14 x Pro Grade bells or 40 x Classic bells (if less than 12kg).

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.

Kettlebell DVDs & E-books BEST ER SELL ER

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The Ultimate Kettlebell ON SALE Workout Guide DVD STORE ER NEW IN LLthan BEST With no SE less 45 workouts, this is easily the most comprehensive workalong DVD on the market.

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42 BestLEKettlebell ON SA Exercises E-bookNEW IN STORE

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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

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.

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