Men's Kettlebell Fast Start Guide

men’s Fast start guide 1

FSGFaSt Start Guide

kettlebelltraininGmen’S FaSt Start Guide to kettlebell traininG

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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.

What’s the ideal starting Weight?• Theoverheadpresswillprobablybethelimitingmovementinyourkettlebelltraining,thereforeyouwillwanttopickaweightthatwillenableyoutolearnandperformthisliftwithgoodform.

• Ifyouwanttouseonekettlebellinsteadoftwo,youcanstillgetplentyofbenefitfromexercisesinwhichtheweightiseasiertomove,suchasswingsandsquats,simplybyperformingmorerepsorincreasingtheamountoftimeyou’relifting(e.g.youcanstartwith1minofanexerciseandbuildupto5mins–alightweightwon’tfeelsolightafter5minsofswings).

• Akettlebellisverydifferenttoliftthanadumbbell,andyouwillusuallyneedtostartwithaweightthatislighterthantheweightyoucanmilitarypresswithadumbbell.

• Menwhohavenoresistancetrainingexperiencearegenerallybeststartingwitha12-14kgkettlebell.

• Menwhohavedonesomeresistancetrainingorhaveareasonablebaselinelevelofstrengthareusuallyabletostartwitha16kgkettlebell.

• Themostcommonmistakemenmakeisoverestimatingtheirstartingweight–kettlebellliftingrequiresskill,mobilityandflexibility.Soevenmenwhoarequitestrongneedtotakeastepbackandbuildskillswitha14-16kgkettlebellbeforemovingupinweight.

the Five Fundamentals oF kettlebell liFting1. Mastercorrecttechnique.Thisseemsobviousbutmanypeopleskipthisstep.Incorrecttechniquecanleadtoinjury,andwastedtimerehabbing.Correcttechniquewillhelpavoidinjurywhileallowingyoutoliftheavierweightsandcompletemorereps.

2. Findanexperiencedkettlebelltrainer.It’seasytopickupbadhabitsifsomeoneisn’tkeepinganeyeonyourtechnique,soanexperiencedkettlebelltrainerisespeciallyimportantwhenyou’rebeginningtolayagoodfoundationforyourlifting.Evenwhenyou’reexperiencedit’sworthcheckinginwithatrainerfromtimetotime.Youcanalsovideoyourselftocheckyourowntechnique–you’lloftenbesurprisedhoweasyitistospotareasthatneedimprovement.Expertinstructioncanalsohelpyoukeepyourtrainingontrackandhelpyoubreakthroughplateaus.

3. Incorporateballisticliftsintoyourtraining–swings,cleans,snatchesandjerks.Ballisticliftswilldeveloplegpowerandcoreandshoulderstability.Theywillalsoassistgreatlywitheverydaymovementsandmanysports.

4. Beconsistentwithyourtraining–againitsoundsobvious,buttrainingisforlife.Oneofthebeautiesofthekettlebellisthatyouonlyneedasmallareatotrainin,whichmakestrainingathomeano-brainer.Setasidetrainingtimesandsticktothem.Resultswillcome.

5. Wearappropriatefootwear.Mostpeopleliftkettlebellsinrunningshoes.Runningshoesareverycushionedandallowtoomuchmovementofthefootwhenlifting.Theyalsohinderproprioception(yourunderstandingofwhereyourbodyisinspace).Barefeetorshoeswithaveryflatsoleandaslittlecushioningaspossiblearebest.Wrestlingshoesareperfect.AcheaperalternativeisthegoodoldDunlopVolley(thesearegreatwhenthey’vebeenworndownabit).Forhighreporheavyballisticliftsorsquatsagoodpairofweightliftingshoesisbest.

hoW kettlebells are diFFerent to dumbbellsAkettlebellisahandweight,asisadumbbell,buttherearesomekeydifferences.Themostimportantdifferenceisthatthekettlebellhasa‘displacedcentreofmass’–thatis,thecentreofmassofthekettlebellsitsawayfromthehandleratherthaninthemiddle.

Thisandit’suniqueshapemakeitauniqueandeffectivetrainingtool:

• Thedisplacedcentreofmassmeansthekettlebellbehavesmoreliketheobjectswecomeintocontactwithineverydaylife,thereforekettlebelltrainingtransfersverywelltoeverydayfunctionalityandtomanysports.

• Thekettlebell’sweightdisplacementmakesitmoreunwieldythanadumbbell,thereforethebodyusuallyhastoworkhardertocontrolit.Thismeansthatthekettlebellisgreatforswitchingoncoreandotherstabilisingmuscles,aswellaskeyposturalmuscles.Thefactthatthekettlebelloftenchallengesthebodymorethanadumbbell,andgetsmoremusclesworkingsimultaneously,meansbetterresultswithreducedtrainingtime.

• Thedisplacedcentreofmassanduniqueshapemakethekettlebellidealforhighrepetitionballisticlifts.Highrepetitionballisticliftingisgreatfordevelopingpowerendurance(theabilitytorepeatedlyandconsistentlygeneratepowerovermanyrepetitions),cardiorespiratoryfitnessalongwithmobilityduetothelargeROMoftenrequired.

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Why you’ll get leaner and stronger Without gaining bulkKettlebellsaretheidealtoolforpowerenduranceorstrengthendurancetraining.Thistypeoftraininginvolveshighrepetitionwork(oftenfortime)withamoderateweight.

Powerenduranceorstrengthendurancetrainingisacombinationofresistanceandcardiotraining,whichburnslargeamountsofenergy,helpingyoukeepbodyfatpercentageslow.

Highrepetitionballisticwork(powerendurance)emphasisestheconcentricphaseofthemovement(makingyoufastandpowerful)andde-emphasisestheeccentricphaseofthemovement(it’stheeccentricphasethattendstobuildmass).Soifyou’reafteranathleticbuildwithfunction,thissortoftrainingisyourticket.

kettlebells help you lose Weight more quickly than traditional cardioOneofthemostimportantstepsinweightlossisincreasingmusclemassanddensity.Increasingmuscledensitydoesn’tnecessarilyinvolvegettinghuge–youcangetincreasesindensitywithoutincreasesinsize–butitdoesresultinsignificantincreasesinmetabolicrate,whichisall-importantformaintaininglowbodyfat.

Anotherimportantaspectofweightlossisburningmoreenergythanyouconsume.

Kettlebelltrainingisanidealweightlosstoolbecauseitcoverstwoaspectsofweightlosstogether:1,Resistancetrainingthatincreasesmuscledensity(andthereforeincreasesyourmetabolicrate)and2,Acardioworkoutthatwillburncalorieswhileyoutrain.

So,inanutshellyoucanburnmorecalorieswhilstdoingyourkettlebelltrainingthanyouwouldbydoingjustcardio(likewalking,running,aerobicsorusingastationarybike)PLUSyouwillcontinuetoburnenergythroughoutthedaybyincreasingyourmetabolicrate.

important points beFore you start• Don’tgetyourinformationfromunreliablesources–thereareplentyofthemoutthere.Therearepersonaltrainersalloverthecountrytellingyouthey’reexpertswhenthey’renotandthisisdangerous.YouTubeislitteredwithincorrecttechniqueandbadadvice.Bereallycarefulwhereyougetyourinformation.Doyourresearchandaskalotofquestions.

• Don’tbuyinferiorkettlebells–itmaynotbeapparenttothenakedeye,buttherearesignificantdifferencesbetweencheapkettlebellsandgoodqualityones.Cheapbellscanhaveaseamunderthehandlethatwillripyourhandstoshredsormayhaveanembeddedhandlethatwillsnapoffveryeasily.Theywilloftenbeuncomfortableanddangeroustouse,becausetheydonotsitproperlyonthebackofyourwrist.

• Don’tunderestimatetheimportanceofskillandtechnique–againthisgoesbacktogettinggoodinformationandensuringyoustartoutright.Goodtechniquewillensureinjury-freeliftingandwillalsoallowyoutoprogressmuchfaster.It’sworthputtinginthehardyardsatthestarttogetthisstuffright;it’llserveyouwellinthelongterm.

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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 kettlebellsProGradekettlebellsarecertainlythemostergonomicandcomfortabletouse.Theirstandardisedsizemeansthatonceyouhavemasteredtechniquewithoneweight,thattechniquewilldirectlytransfertootherweight–allyouhavetodoisaccommodatetheweightdifference.

ProGradekettlebellsarewellbalancedanddesignedtomoveoptimallythroughtheairduringballisticlifts(suchasswings,snatches,cleansandjerks).

ThehandleoftheProGradekettlebellisrawsteel,makingitidealforchalkingtoensureabettergrip.Thehandlediameterof35mmisalsooptimaltopreventgripfatigue.

TheProGradekettlebellisidealifyouwanttherestofyourbodytogetagoodworkoutbeforeyourgripgivesout.

Choose Pro Grade kettlebells if:• Youwanttotrainregularlywithkettlebells

• Youwanttobeabletomoveupinweightmorequickly

• Youwanttotrainwithballisticliftssuchasswings,snatchesandjerks

• Youwanttobeabletopreparethehandleproperlysoyoucanliftheavierorliftforlonger

• Youwantatotalbody(ratherthanagrip-focused)workout.

classic grade kettlebellsClassickettlebellsincreaseinbellsizeandhandlethicknessastheweightincreases.OneofthebenefitsofClassickettlebellsisthattheycomein4kgand6kgweights.Thesecanbesaferweightsforpeoplewithlimitationsorinjuriestostartwith.

ClassickettlebellshaveathickerhandlethantheProGradekettlebellsfrom16kgupwards.Athickergripmakesforabiggergripworkout.SomemartialartistspicktheClassicbellsspecificallyforthisreason.

TheClassickettlebellhasathinpowder-coat,whichgivesaseamless,smoothfinishthatwillhelptoavoidrippingyourhandsup.

Choose Classic kettlebells if:• Youwantanintensegripworkout

• Youneeda4kgor6kgtostartwith

• Youaren’tdoingmuchballisticliftingbutmoregrindingexerciseslikepresses,rowsandsquats.

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saFety tips• Bemindfulwhenpickingupandputtingdownthekettlebell–thisiswheremostpeoplegetsloppy,notwhenthey’reactuallylifting.Wheneveryoupickuporputdownthebellyoushouldhingeatthehips,lookforward,softenyourkneesandensureyourspineremainsneutral.

• Handpositioniscrucial–youcan’tholdakettlebellwiththehandleacrossthemiddleofyourpalmlikeadumbbellduetothedisplacedcentreofmass(thishandpositionwithakettlebellputsexcessivepressureonyourwrist).Thekettlebellhandleshouldsitdiagonallyacrossyourpalmsothatthepressureisontheheelofyourhand(whereyourpalmmeetsyourwristonthelittlefingerside).Youshouldbeabletokeepyourwristneutral,soifyouopenyourhand,thereisastraightlinefromyourlittlefingertoyourelbow.

• Rackposition–therackpositioniswhenyouhavethekettlebellsittingatyourchest.Again,duetothedisplacedcentreofmass,youcan’trackakettlebelllikeyou’drack

abarbell.Inrackposition,thekettlebellhandleshouldsitdiagonallyacrossyourpalmwiththepressureontheheelofyourhand.Thebodyofthebellshouldsitina“V”betweenyourbicepsandforearm.Yourhandshouldbeclosetothemidlineofyourbody(ifit’souttothesideofyourbodyitwillputwaytoomuchpressureontheshoulderjoint).Yourelbowshouldbeincontactwithyourbody,orascloseasyoucangetit.Legsshouldbestraightsotheyaresupportingtheweighttotakethepressureoffyourlowerback.

•Overheadlockout–toensuresafetywhenthekettlebellisoverheadyouneedtomasteragoodoverheadlockoutposition.Yourarmshouldbeverticalandlockedoutattheelbowjoint(orifyouarehypermobile,stopat“anatomicallockout”–neutralposition).Yourbicepshouldbeinlinewithyourear.Theweightofthekettlebellshouldsitdirectlyoveryourhipandheel.

the complete kettlebelltraining resource by iron edgethe 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

onlinekettlebell training

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



read this beFore making a kettlebell purchase...Isakettlebellakettlebell?Withthepopularityofkettlebellsgrowing,therehasbeenaninfluxofkettlebellsuppliershittingtheAustralianmarketbuttherearesomeissuesofwhichyouneedtobeaware.Therearealotofcheaperandinferiorbellsnowinthemarket.Fromadistancetheymaylooklikeanykettlebellbuttheyhavesomeseriousflaws.Theseflawsaredangerousandcanpossiblyleadtoinjury.Herearetheproblems...

smooth handle and FinishThekettlebellismadeintwohalvesandthenjoinedtogetherthroughaweldingprocess.Thiswillleaveanastyridgeunderthehandle.Theproper(butmoreexpensive)processisthentode-burrtheridgebyhand.It’sexpensivebecausethisprocessisdonebyhandandtakesmeticulouscare.Thissinglestepiswhatseparatesakettlebellthatisnotgoingtoshredyourhandsfromakettlebellthatwill.Asafurtherstep,thehandleshouldbecoatedwithapowder-coatfinishorpolished.Thislaststepensuresasmoothfinishandallowschalkorothergrippingaidstobeapplied.

correct tolerancesIt’simportantyoureceive16kilogramsifthat’swhatyou’veordered.Cheaperkettlebellsareslappedtogetherwithoutcareandattention.Thiscanleadtoakettlebellbeing2,3oreven5kilogramsunderoroverweight.Notgoodifyou’relookingatgettingthemostfromyourtraining.Ifyou’retrainingwithtwokettlebellssimultaneouslyit’simperativethattheweightsarecorrect.Makesureyou’regettingwhatyou’repayingfor.

choose the right WeightWheretostart?Thisisacommonquestionasked.Asaroughguidemenshouldstartwith14kg-16kg.Thereareafewexceptionsbutifyoustarthereyou’llbeprettysafe.

seek proper instructionBewareofcowboys–thereareplentyaroundandmostdonotunderstandkettlebelltrainingwellenoughtobedishingoutinfo.IronEdgerunsworkshopsfortrainersandthegeneralpublicandhasaselectionofDVDs.Usethem.

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proper handle spacingKettlebellscangiveyouauniquetrainingeffect.Thedisplacedcentreofmassallowsyoutoswingandrotatethekettlebellthroughawidevarietyofplanesandmotions–thistrainsyourbodyinatotallydifferentwaytoconventionalweighttraining.Partoftheuniquenessofthekettlebellasaresistanceexercisetoolistheabilitytorolltheballaroundthewristandlanditontheforearm.Poorhandledesignmeansthatthekettlebellcanimpactyourwristorfurtherdowntowardsyourelbow.Bothoftheseoutcomesarebothpainfulanddangerous–quicklyleadingtoinjury.

Correcthandledesignallowsfora2¼inchspacingbetweentheballandthetopofthehandle.Thisspacinghasevolvedoverdecadesofuseandensuresthatthekettlebellimpactsonthemeaty(andstrong)partofyourforearm.

Gaptoosmall–thekettlebellwillimpactonthewristbonewhichwillbepainful.

Toobigagap–thekettlebellimpactstoofardowntheforearmcausingunnecessarystrainonthejointandthrowingthemechanicsout.

Iftheweldingridgeisnotremovedfromthekettlebellhandleitwilltearyourhandsapart.

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Want to learn more?Ifyou’reseriousaboutgettingtherightstuffatthebestpricethenhere’syourchance.

Remember,allkettlebellssoldbyIronEdgemeetstrictqualitystandards.

• Thehandlespacingis2¼inchessothere’snoimpacttoyourwristorelbow

• Thehandleandbellsarecompletelysmooth,whichpreventsblistersanddamagetoyourhands

• Eachkettlebellhasbeenmadewithcareandattentionandmeetsuniversalkettlebellstandards

•Weoffera“NoBS”guaranteesothere’snorisktoyou.Ifforanyreasonourproductsdon’tstackupordon’tdeliveronwhatyouexpected,we’llsortitoutwithoutanyfussorfanfare

• AllkettlebellspurchasedfromIronEdgecomewithalifetimewarranty

australia’s premiere kettlebell company IronEdgemadetheirfirstbellin2001.Fromheretheyhaveperfectedtheprocess,ensuringallkettlebellsmeettheexactspecificationsforsafetyandperformance.Theystockafullrangeofkettlebellsfrom4kgrightthroughto80kg.IronEdgealsohaveacomprehensiverangeofeducationalproductsincludingworkshops,booksandDVDs.

Astheleadersinallthingskettlebells,IronEdgehavethekettlebellproducts,adviceandservicetomeetyourneeds.

a no b.s. guaranteeIronEdgestandbehindtheirproductsfully.Theydon’tstuffaboutwithqualityorservice.Ifforanyreasonyou’renothappywithperformanceorservice,theyofferahassle-freeguarantee.


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pro grade kettlebellsAustralia’spremiumkettlebell.Noonecanproduceabetterbell.

4 kg 12kg8kg 16kg6kg 14kg10kg 18kg

28kg20kg 36kg24kg 32kg22kg 40kg 48kg

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male pro grade starter pack• 16kgProGrade• 24kgProGrade• TheUltimateKettlebellWorkoutGuideDVD

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2 x pro grade set oF 3• 2x16kgProGrade• 2x24kgProGrade• 2x32kgProGrade

adjustable kettlebellSetitfor6.5,12,16,20,24,28,or32kg

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8 men’s FaSt Start Guide

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32kg 36kg 40kg 48kg 56kg 64kg 80kg

classic kettlebellsOurClassicrangeofkettlebellsisthemostextensiveinAustralia.Durable,withasmoothfinishandthecorrectdesigndimensions,thesebellsarehardtobeat.

4kg 12kg8kg 16kg 24kg6kg 14kg10kg 20kg 28kg

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custom kettlebellsStandoutfromthecrowdwithcustombrandedkettlebells.

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neoprene kettlebellsRegularclassicbellswrappedindurable,hard-wearingneoprene.Availablein4,6,8,10,12,14,16,18,20,22,24,28&32kgweights.

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on neoprene caseingon kettlebell

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male starter pack• 16kgClassic• 24kgClassic• TheUltimateKettlebellWorkoutGuideDVD

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2 x set oF 3• 2x16kgClassic• 2x24kgClassic• 2x32kgClassic

set oF 3• 1x16kgClassic• 1x24kgClassic• 1x32kgClassic



adjustable kettlebell packThe32kgAdjustableKettlebellPackconsistsof:

• 1x32kgAdjustableKettlebell

• TheUltimateKettlebellWorkoutGuideDVDbyIronEdge

•GettheUnfairAdvantagewithKettlebellsDVDbyIronEdge

• 42BestKettlebellExercisese-book

• 2xblocksofchalk.

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the ultimate kettlebell Workout guide dvdWith no less than 45 workouts, this is easily the most comprehensive work-along DVD on the market.

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get the unFair advantageWith kettlebells – male dvdThe ultimate introdution to kettlebell training. Includes BONUS workout download.

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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 10 x Pro Grade bells or 40 x Classic bells (if less than 12kg).

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42 best kettlebell exercises ebook

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sample exercises

clean

body Parts tarGeted: poSterior chain, Grip.

execution:• Holdingthekettlebellinonehand,swingitbackbetweenyourlegs

• Useyourhipstopropelthekettlebellforwardsandupwards.

• Focusonkeepingyourelbowclosetoyourbody.Thiswillaidinkeepingthebellclosetothemidlineofyourbody–like‘zippingupajacket’

• Asthekettlebellcomesup,letitrollaroundyourwristtolandintherackposition

• Torelease,letthekettlebellrolloffyourbodyandintothebackswing,absorbingtheshockwithyourhamstrings–notyourbackorelbow.

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

• Yourwristshouldbeneutralandthebellyofthekettlebellrestsonthe‘V’formedbythebicepsandforearm

• 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.

Men's Kettlebell Fast Start Guide

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