men's fast start guide
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Fast start guide for kettlebell trainingTRANSCRIPT
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MENS FAST START GUIDE FOR
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2 | Mens Kettlebell Fast Start Guide
Fast start guide for kettlebell trainingKettlebells 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.
Whats the ideal kettlebell starting weight? Theoverheadpresswillprobablybethelimitingmovementinyourkettlebelltraining,thereforeyouwanttopickaweightthatwillenableyoutolearnandperformthisliftwithgoodform.
Ifyouwanttouseonekettlebellinsteadoftwo,youcanstillgetplentyofbenefitfromexercisesinwhichtheweightiseasiertomove,suchasswingsandsquats,simplybyperformingmorerepsorincreasingtheamountoftimeyourelifting(e.g.youcanstartwith1minofanexerciseandbuildupto5minsalightweightwontfeelsolightafter5minsofswings).
Akettlebellisverydifferenttoliftthanadumbbell,andyouwillusuallyneedtostartwithaweightthatislighterthantheweightyoucanmilitarypresswithadumbbell.
Menwhohavenoresistancetrainingexperiencearegenerallybeststartingwitha12-14kgkettlebell.
Menwhohavedonesomeresistancetrainingorhaveareasonablebaselinelevelofstrengthareusuallyabletostartwitha16kgkettlebell.
Themostcommonmistakemenmakeisoverestimatingtheirstartingweightkettlebellliftingrequiresskill,mobilityandflexibility.Soevenmenwhoarequitestrongneedtotakeastepbackandbuildskillswitha14-16kgkettlebellbeforemovingupinweight.
The five fundamentals of kettlebell lifting1. Mastercorrecttechnique.Thisseemsobviousbutmanypeopleskipthisstep.Incorrecttechniquecanleadtoinjury,andwastedtimerehabbing.Correcttechniquewillhelpavoidinjurywhileallowingyoutoliftheavierweightsandcompletemorereps.
2. Findanexperiencedkettlebelltrainer.Itseasytopickupbadhabitsifsomeoneisntkeepinganeyeonyourtechnique,soanexperiencedkettlebelltrainerisespeciallyimportantwhenyourebeginningtolayagoodfoundationforyourlifting.Evenwhenyoureexperienceditsworthcheckinginwithatrainerfromtimetotime.Youcanalsovideoyourselftocheckyourowntechniqueyoulloftenbesurprisedhoweasyitistospotareasthatneedimprovement.Expertinstructioncanalsohelpyoukeepyourtrainingontrackandhelpyoubreakthroughplateaus.
3. Incorporateballisticliftsintoyourtrainingswings,cleans,snatchesandjerks.Ballisticliftswilldeveloplegpowerandcoreandshoulderstability.Ballisticliftswillassistgreatlywitheverydaymovementsandmanysports.
4. Beconsistentwithyourtrainingagainitsoundsobvious,buttrainingisforlife.Oneofthebeautiesofthekettlebellisthatyouonlyneedasmallareatotrainin,whichmakestrainingathomeanobrainer.Setasidetrainingtimesandsticktothem.Resultswillcome.
5. Wearappropriatefootwear.Mostpeopleliftkettlebellsinrunningshoes.Runningshoesareverycushionedandallowtoomuchmovementofthefootwhenlifting.Theyalsohinderproprioception(yourunderstandingofwhereyourbodyisinspace).Barefeetorshoeswithaveryflatsoleandaslittlecushioningaspossiblearebestforliftingin.Wrestlingshoesarefantastic.AcheaperalternativeisthegoodoldDunlopVolley(thesearegreatwhentheyvebeenworndownabit).Forhighreporheavyballisticliftsorsquatsagoodpairofweightliftingshoesisbest.
How kettlebells are different to dumbbellsAkettlebellisahandweight,asisadumbbell,buttherearesomekeydifferences.Themostimportantdifferenceisthatthekettlebellhasadisplacedcentreofmassthatis,thecentreofmassofthekettlebellsitsawayfromthehandleratherthaninthemiddle.
Thekettlebellsdisplacedcentreofmassanduniqueshapesetitapartfromthedumbbell,andmakeitauniqueandeffectivetrainingtool:
Thedisplacedcentreofmassmeansthekettlebellbehavesmoreliketheobjectswecomeintocontactwithineverydaylife,thereforekettlebelltrainingtransfersverywelltoeverydayfunctionalityandtomanysports.
Thekettlebellsweightdisplacementmakesitmoreunwieldythanadumbbell,thereforethebodyusuallyhastoworkhardertocontrolit.Thismeansthatthekettlebellisgreatforswitchingoncoreandotherstabilisingmuscles,aswellaskeyposturalmuscles.Thefactthatthekettlebelloftenchallengesthebodymorethanadumbbell,andgetsmoremusclesworkingsimultaneously,meansbetterresultswithreducedtrainingtime.
Thedisplacedcentreofmassanduniqueshapemakethekettlebellidealforhighrepetitionballisticlifts.Highrepetitionballisticliftingisgreatfordevelopingpowerendurance(theabilitytorepeatedlyandconsistentlygeneratepowerovermanyrepetitions),cardiorespiratoryfitnessalongwithmobilityduetothelargeROMoftenrequired.
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Mens Kettlebell Fast Start Guide | 3
Why youll get leaner and stronger without gaining bulkKettlebellsaretheidealtoolforpowerenduranceorstrengthendurancetraining.Thistypeoftraininginvolveshighrepetitionwork(oftenfortime)withamoderateweight.
Powerenduranceorstrengthendurancetrainingisacombinationofresistanceandcardiotraining,whichburnslargeamountsofenergy,helpingyoukeepbodyfatpercentageslow.
Highrepetitionballisticwork(powerendurance)emphasisestheconcentricphaseofthemovement(makingyoufastandpowerful)anddeemphasisestheeccentricphaseofthemovement(itstheeccentricphasethattendstobuildmass).Soifyoureafteranathleticbuildwithfunction,thissortoftrainingisyourticket.
Kettlebells help you lose weight more quickly than traditional cardioOneofthemostimportantstepsinweightlossisincreasingmusclemassanddensity.Increasingmuscledensitydoesntnecessarilyinvolvegettinghugeyoucangetincreasesindensitywithoutincreasesinsizebutitdoesresultinsignificantincreasesinmetabolicrate,whichisall-importantformaintaininglowbodyfat.
Anotherimportantaspectofweightlossisburningmoreenergythanyouconsume.
Kettlebelltrainingisanidealweightlosstoolbecauseitcoverstwoaspectsofweightlosstogether:1.Resistancetrainingthatincreasesmuscledensity(andthereforeincreasesyourmetabolicrate),2.Acardioworkoutthatwillburncalorieswhileyoutrain.
So,inanutshellyoucanburnmorecalorieswhilstdoingyourkettlebelltrainingthanyouwouldbydoingjustcardio(likewalking,running,aerobicsorusingastationarybike)PLUSyouwillcontinuetoburnenergythroughoutthedaybyincreasingyourmetabolicrate.
Important points before you start Dontgetyourinformationfromfromunreliablesourcesthereareplentyofthemoutthere.Therearepersonaltrainersalloverthecountrytellingyoutheyreexpertswhentheyrenotandthisisdangerous.YouTubeislitteredwithincorrecttechniqueandbadadvice.Bereallycarefulwhereyougetyourinformation.Doyourresearchandaskalotofquestions.
Dontbuyinferiorkettlebellsitmaynotbeapparenttothenakedeye,buttherearesignificantdifferencesbetweencheapkettlebellsandgoodqualityones.Cheapbellscanhaveaseamunderthehandlethatwillripyourhandstoshredsormayhaveanembeddedhandlethatwillsnapoffveryeasily.Theywilloftenbeuncomfortabletouse,anddangerous,becausetheydonotsitproperlyonthebackofyourwrist.
Dontunderestimatetheimportanceofskillandtechniqueagainthisgoesbacktogettinggoodinformationandensuringyoustartoutright.Goodtechniquewillensureinjury-freeliftingandwillalsoallowyoutoprogressmuchfaster.Itsworthputtinginthehardyardsatthestarttogetthisstuffright;itllserveyouwellinthelongterm.
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4 | Mens Kettlebell Fast Start Guide
Should I choose a professional or classic grade kettlebell?Choosing a professional or classic grade kettlebell all depends on what kind of lifting youre doing and how often you want to train with kettlebells.Classic Grade kettlebells
Classickettlebellsincreaseinbellsizeandhandlethicknessastheweightincreases.OneofthebenefitsofClassickettlebellsisthattheycomein4kgand6kgweights.Thesecanbesaferweightsforpeoplewithlimitationsorinjuriestostartwith.
ClassickettlebellshaveathickerhandlethantheProGradekettlebellsfrom16kgupwards.Athickergripmakesforabiggergripworkout.SomemartialartistspicktheClassicbellsspecificallyforthisreason.
TheClassickettlebellhasathinpowder-coat,whichgivesaseamless,smoothfinishthatwillhelptoavoidrippingyourhandsup.
Choose Classic kettlebells if: Youwantanintensegripworkout.
Youneeda4kgor6kgtostartwith.
Youarentdoingmuchballisticliftingbutmoregrindingexerciseslikepresses,rowsandsquats.
Pro Grade Kettlebells
ProGradekettlebellsarecertainlythemostergonomicandcomfortabletouse.Theirstandardisedsizemeansthatonceyouhavemasteredtechniquewithoneweight,thattechniquewilldirectlytransfertootherweightallyouhavetodoisaccommodatetheweightdifference.
ProGradekettlebellsarewellbalancedanddesignedtomoveoptimallythroughtheairduringballisticlifts(suchasswings,snatches,cleansandjerks).
ThehandleoftheProGradekettlebellisrawsteel,makingitidealforchalkingtoensureabettergrip.Thehandlediamterof35mmisalsooptimaltopreventgripfatigue.
TheProGradekettlebellisidealifyouwanttherestofyourbodytogetagoodworkoutbeforeyourgripgivesout.
Choose Pro Grade kettlebells if: Youwanttotrainregularlywithkettlebells.
Youwanttobeabletomoveupinweightmorequickly.
Youwanttotrainballisticliftssuchasswings,snatchesandjerks.
Youwanttobeabletopreparethehandleproperlysoyoucanliftheavierorliftforlonger.
Youwantatotalbody(ratherthanagrip-focused)workout.
Smooth steel handle ideal for chalking and grip
Made to international standards
Same dimensions for all weights
Made from steel
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Mens Kettlebell Fast Start Guide | 5
Safety Tips Bemindfulwhenpickingupandputtingdownthekettlebellthisiswheremostpeoplegetsloppy,notwhentheyreactuallylifting.Wheneveryoupickuporputdownthebellyoushouldhingeatthehips,lookforward,softenyourkneesandensureyourspineremainsneutral.
Handpositioniscrucialyoucantholdakettlebellwiththehandleacrossthemiddleofyourpalmlikeadumbbellduetothedisplacedcentreofmass(thishandpositionwithakettlebellputsexcessivepressureonyourwrist).Thekettlebellhandleshouldsitdiagonallyacrossyourpalmsothatthepressureisontheheelofyourhand(whereyourpalmmeetsyourwristonthelittlefingerside).Youshouldbeabletokeepyourwristneutral,soifyouopenyourhand,thereisastraightlinefromyourlittlefingertoyourelbow.
Rackpositiontherackpositioniswhenyouhavethekettlebellsittingatyourchest.Again,duetothedisplaced
centreofmass,youcantrackakettlebelllikeyoudrackabarbell.Inrackposition,thekettlebellhandleshouldsitdiagonallyacrossyourpalmwiththepressureontheheelofyourhand.ThebodyofthebellshouldsitinaVbetweenyourbicepsandforearm.Yourhandshouldbeclosetothemidlineofyourbody(ifitsouttothesideofyourbodyitwillputwaytoomuchpressureontheshoulderjoint).Yourelbowshouldbeincontactwithyourbody,orascloseasyoucangetit.Legsshouldbestraightsotheyaresupportingtheweighttotakethepressureoffyourlowerback.
Overheadlockouttoensuresafetywhenthekettlebellisoverheadyouneedtomasteragoodoverheadlockoutposition.Yourarmshouldbeverticalandlockedoutattheelbowjoint(orifyouarehypermobile,stopatanatomicallockoutneutralposition).Yourbicepshouldbeinlinewithyourear.Theweightofthekettlebellshouldsitdirectlyoveryourhipandheel.
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
Cast iron
4-16kg in increments of 2kg, 16-40kg in increments of 4kg and 8kg jumps to 80kg
Which kettlebell should I choose?Is it you? An average man A stronger-than-average man A very strong man
Kettlebell to start with (kg) 10 or 12 14 or 16 18 or 20
Ideally, buy this set (kg) 12, 14, 16 16, 20, 24 20, 24, 28
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6 | Mens Kettlebell Fast Start Guide
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...
Smooth handle and finishThekettlebellismadeintwohalvesandthenjoinedtogetherthroughaweldingprocess.Thiswillleaveanastyridgeunderthehandle.Theproper(butmoreexpensive)processisthentode-burrtheridgebyhand.Itsexpensivebecausethisprocessisdonebyhandandtakesmeticulouscare.Thissinglestepiswhatseparatesakettlebellthatisnotgoingtoshredyourhandsfromakettlebellthatwill.Asafurtherstep,thehandleshouldbecoatedwithapowdercoatfinishorpolished.Thislaststepensuresasmoothfinishandallowschalkorothergrippingaidstobeapplied.
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Correct tolerancesItsimportantyoureceive16kilogramsifthatswhatyouveordered.Cheaperkettlebellsareslappedtogetherwithoutcareandattention.Thiscanleadtoakettlebellbeing2,3oreven5kilogramsunderoroverweight.Notgoodifyourelookingatgettingthemostfromyourtraining.Ifyouretrainingwithtwokettlebellssimultaneouslyitsimperativethattheweightsarecorrect.Makesureyouregettingwhatyourepayingfor.
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Proper handle spacingKettlebellscangiveyouauniquetrainingeffect.Thedisplacedcentreofmassallowsyoutoswingandrotatethekettlebellthroughawidevarietyofplanesandmotionsthistrainsyourbodyinatotallydifferentwaytoconventionalweighttraining.Partoftheuniquenessofthekettlebellasaresistanceexercisetoolistheabilitytorolltheballaroundthewristandlanditontheforearm.Poorhandledesignmeansthatthekettlebellcanimpactyourwristorfurtherdowntowardsyourelbow.Bothoftheseoutcomesarebothpainfulanddangerousquicklyleadingtoinjury.
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Correcthandledesignallowsfora2inchspacingbetweentheballandthetopofthehandle.Thisspacinghasevolvedoverdecadesofuseandensuresthatthekettlebellimpactsonthemeaty(andstrong)partofyourforearm.
Gaptoosmallthekettlebellwillimpactonthewristbonewhichwillbepainful.
Toobigagapthekettlebellimpactstoofardowntheforearmcausingunnecessarystrainonthejointandthrowingthemechanicsout.
Iftheweldingridgeisnotremovedfromthekettlebellhandleitwilltearyourhandsapart.
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Mens Kettlebell Fast Start Guide | 7
Choose the right weightWheretostart?Thisisacommonquestionasked.Asaroughguidemenshouldstartwith14kg-16kg.Thereareafewexceptionsbutifyoustarthereyoullbeprettysafe.
Seek proper instructionBeware of cowboys there are plenty around and most dont 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?Ifyoureseriousaboutgettingtherightstuffatthebestpricethenheresyourchance.
Remember,allkettlebellssoldbyIronEdgemeetstrictqualitystandards.
Thehandlespacingis2inchessotheresnoimpacttoyourwristorelbow.
Thehandleandbellsarecompletelysmooth.Thispreventsblistersanddamagetoyourhands.
Eachkettlebellhasbeenmadewithcareandattentionandmeetsuniversalkettlebellstandards.
WeofferaNoBSguarantee.Theresnorisktoyou.Ifforanyreasonourproductsdontstackupordontdeliveronwhatyouexpected,wellsortitoutwithoutanyfussorfanfare.
AllkettlebellspurchasedfromIronEdgecomewithalifetimewarranty.
Australias premiere kettlebell company IronEdgemadetheirfirstbellin2001.Fromheretheyhaveperfectedtheprocess,ensuringallkettlebellsmeettheexactspecificationsforsafetyandperformance.Theystockafullrangeofkettlebellsfrom4kgrightthroughto80kg.IronEdgealsohaveacomprehensiverangeofeducationalproductsincludingworkshops,booksandDVDs.
Astheleadersinallthingskettlebells,IronEdgehavethekettlebellproducts,adviceandservicetomeetyourneeds.
A NO B.S. GUARANTEE
IronEdgestandbehindtheirproductsfully.Theydontstuffaboutwithqualityorservice.Ifforanyreasonyourenothappywithperformanceorservice,theyofferahassle-freeguarantee.
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8 | Mens Kettlebell Fast Start Guide
Classic KettlebellsOurClassicrangeofkettlebellsisthemostextensiveinAustralia.Durable,withasmoothfinishandthecorrectdesigndimensions,thesebellsarehardtobeat.
14kg
4kg 16kg
36kg
6kg 20kgThe Bulldog 40kg
8kg 24kgThe Beast 48kg
10kg 28kgThe Behemoth 56kg
12kg 32kgThe Monster 64kg
The Bomb 80kg
22kg
16kg
36kg
32kg
40kg
20kg
28kg
24kg 48kg
8kg
10kg
14kg
12kg
Adjustable KettlebellSet it for 6.5, 12, 16, 20, 24, 28, or 32kg
Pro Grade KettlebellsAustraliaspremiumkettlebell.IronEdgecannotmakeabetterbell.
18kg
Kettlebell Range
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Mens Kettlebell Fast Start Guide | 9
Male Pro Grade Starter Pack Including:
1x16kgProGrade 1x24kgProGrade 1xTheUltimateKettlebellWorkoutGuideDVD
1xGetTheUnfairAdvantageWithKettlebellsMaleDVD
2 x Set of 3 2x16kgClassic 2x24kgClassic 2x32kgClassic
Male Pro Grade Starter Set Basic 1x16kgProGrade 1xGetTheUnfair
AdvantageWithKettlebellsMaleDVD
Pro Grade Set of 3 1x16kgProGrade 1x24kgProGrade 1x32kgProGrade
2 x Pro Grade Set of 3 2x16kgProGrade 2x24kgProGrade 2x32kgProGrade
Set of 3 1x16kgClassic 1x24kgClassic 1x32kgClassic
Male Starter Set Basic 1x16kgClassic 1xGetTheUnfair
AdvantageWithKettlebellsMaleDVD
Kettlebell PacksOur kettlebell packs are our best sellers. Quality instruction is vital when learning kettlebells for the first time. Check out our most popular packs here.
To order visit ironedge.com/kettlebells or call 1300 85 40 50
Male Starter Pack Including:
1x16kgClassic 1x24kgClassic 1xTheUltimateKettlebellWorkoutGuideDVD
1xGetTheUnfairAdvantageWithKettlebellsMaleDVD
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10 | Mens Kettlebell Fast Start Guide
Adjustable Kettlebell PackThe32kgAdjustableKettlebellPackconsistsof:
1x32kgAdjustableKettlebell. TheUltimateKettlebellWorkoutGuideDVDbyIronEdge.GettheUnfairAdvantagewithKettlebellsDVDbyIronEdge. 42BestKettlebellExercisese-book. 2xblocksofchalk.
Kettlebell DVDs & E-books
The Ultimate Kettlebell Workout Guide DVDWith no less than 45 workouts, this is easily the most comprehensive work-along DVD on the market.
Get The Unfair AdvantageWith Kettlebells Male DVDThe ultimate introdution to kettlebell training. Includes BONUS workout download.
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42 Best Kettlebell Exercises E-book
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Kettlebell Accessories
Dry HandsThis is a must-have product for all weightlifters and kettlebell users.
Weightlifting ChalkGym chalk reduces moisture on the hands thereby improving the ability to maintain your grip.
Chalk BowlSick and tired of spilling chalk all over the floor? The Chalk Bowl is your answer.
Kettlebell RackHolds up to 14 x Pro Grade bells or 40 x Classic bells (if less than 12kg).
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Mens Kettlebell Fast Start Guide | 11
Sample Exercises
Clean Body parts targeted: Posterior chain, grip.
Execution:
Holdingthekettlebellinonehand,swingitbackbetweenyourlegs.
Useyourhipstopropelthekettlebellforwardsandupwards.
Focusonkeepingyourelbowclosetoyourbody.Thiswillaidinkeepingthebellclosetothemidlineofyourbodylikezippingupajacket.
Asthekettlebellcomesup,letitrollaroundyourwristtolandintherackposition.
Torelease,letthekettlebellrolloffyourbodyandintothebackswing,absorbingtheshockwithyourhamstringsnotyourbackorelbow.
Squat Body parts targeted: Legs, glutes and core.
Execution:
Beginintherackposition,thendescendintoadeepsquat(asfarasyoucangocomfortably).Ensureyourkneestrackoveryourtoesthroughoutthemovement.
Pauseatthebottomofthesquatthenkeeptightasyoureturntothestandingposition,pushingthroughyourheels.
Picking up the kettlebell Startwiththekettlebellbetweenyourheels.
Hingeatthehips,softenyourkneesandpushyourbuttback,keepingtheweightonyourheels.Ensureyourspineremainsneutral.
Standupwhilepushingthroughyourheels.
The rack position Yourlegsshouldberoughlyshoulder-widthapart.Thehandleshouldsitdiagonallyacrossyourpalmsothatthepressureisontheheelofthehand.
YourwristshouldbeneutralandthebellyofthekettlebellrestsontheVformedbythebicepsandforearm.
Keepyourelbowclosetoyourbody,youreyesforwardandlegsextended.
Swing Body parts targeted: Posterior chain (hamstrings, glutes, lower & upper back) and grip.
Execution
Maintaininganeutralspine,hingeatthehipswithsoftkneesandswingthekettlebellbackbetweenyourlegs.
Propelthebellforwardsandupwardswithyourhips.Thehipsshouldpowerthemovement:avoidusingyourarmstoliftthebell.
Whenthebellreachespeakamplitude,immediatelyallowittofreefallbackbetweenthelegs,throughthesamearcthatbroughtittothetop.DoNOTroundyourback.
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