Women's Fast Start Guide

WOMENS FAST START GUIDE FOR

2 | Womens 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.

Womenwhohavedonenoresistancetrainingaregenerallybeststartingwitha6-8kgkettlebell.

Womenwhohavedonesomeresistancetrainingorhaveareasonablebaselinelevelofstrengthareusuallyabletostartwitha10kgkettlebell.

Themostcommonmistakewomenmakeisunderestimatingtheirstartingweightandthinkthat6kgor8kgisfartooheavyforthem.Itsnot.Inmostcasesthe6kgor8kgistheidealstartingweight.

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.

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.


Smooth steel handle perfect for chalking and grip

Made to international standards

Same dimensions for all weights

Made from steel

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.

Womens Kettlebell Fast Start Guide | 5

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

Is it you? A woman with no resistance training background

A woman with a little training history

A strong woman

Kettlebell to start with (kg) 6

8

12

Ideally, buy this set (kg) 6, 8, 10

8, 12, 16

12, 16, 20

Which kettlebell should I choose?

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.


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.

2

Correct tolerancesItsimportantyoureceive16kilogramsifthatswhatyouveordered.Cheaperkettlebellsareslappedtogetherwithoutcareandattention.Thiscanleadtoakettlebellbeing2,3oreven5kilogramsunderoroverweight.Notgoodifyourelookingatgettingthemostfromyourtraining.Ifyouretrainingwithtwokettlebellssimultaneouslyitsimperativethattheweightsarecorrect.Makesureyouregettingwhatyourepayingfor.

3

Proper handle spacingKettlebellscangiveyouauniquetrainingeffect.Thedisplacedcentreofmassallowsyoutoswingandrotatethekettlebellthroughawidevarietyofplanesandmotionsthistrainsyourbodyinatotallydifferentwaytoconventionalweighttraining.Partoftheuniquenessofthekettlebellasaresistanceexercisetoolistheabilitytorolltheballaroundthewristandlanditontheforearm.Poorhandledesignmeansthatthekettlebellcanimpactyourwristorfurtherdowntowardsyourelbow.Bothoftheseoutcomesarebothpainfulanddangerousquicklyleadingtoinjury.

1

Correcthandledesignallowsfora2inchspacingbetweentheballandthetopofthehandle.Thisspacinghasevolvedoverdecadesofuseandensuresthatthekettlebellimpactsonthemeaty(andstrong)partofyourforearm.

Gaptoosmallthekettlebellwillimpactonthewristbonewhichwillbepainful.

Toobigagapthekettlebellimpactstoofardowntheforearmcausingunnecessarystrainonthejointandthrowingthemechanicsout.

Iftheweldingridgeisnotremovedfromthekettlebellhandleitwilltearyourhandsapart.


Choose the right weightWheretostart?Thisisacommonquestionasked.Asaroughguidewomenshouldstartwith6kg-8kg.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.


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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Kettlebell DVDs & E-books

Get The Unfair AdvantageWith Kettlebells Female DVDThe ultimate introdution to kettlebell training. Includes BONUS workout download.

WOMENThe 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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Adjustable Kettlebell PackThe32kgAdjustableKettlebellPackconsistsof:

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TheUltimateKettlebellWorkoutGuideDVDbyIronEdge.

GettheUnfairAdvantagewithKettlebellsDVDbyIronEdge.

42BestKettlebellExercisese-book.

2xblocksofchalk.

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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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.DoNOTroundyour

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Contact UsCall:1300 85 40 50 Email: [email protected] 12 Weir Street, Glen Iris, Victoria, 3146

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Women's Fast Start Guide