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Kettlebell FAQ
What is a Kettlebell? Kettlebell Red
Why Kettlebells?
Who Trains With Kettlebells Today?
What Is In It For You?
Benefits For Athletes?
Kettlebells & Dumbells Differences
What Weighs Do I Start With?
Is it Safe to Train With Kettlebells?
Will I Hurt My Back?
What Should I Wear?
Top ten reasons to train with kettlebells
How Do I Get Started?
What is a Kettlebell? [ TOP ]
A “Kettlebell” is a traditional Russian cast iron weight that looks like a flat-bottomed cannonball with a an iron suitcase handle. Originally used as counterweighs for Russian farm equipment in the 1700s, kettlebells were quickly adopted as the preferred method of fitness by Russian field workers. Over the years, it spread throughout Russian, and in the 1940s Kettlebell lifting became the country’s national sport, consisting of the same two events as Olympic lifting, the snatch and clean and jerk. A simple tool in the hands of an expert turns into a powerful implement. A complicated tool in the hands of a novice is wasted.
Why Kettlebells? [ TOP ]
KETTLEBELL TRAINING is a time-tested system of total-body strength endurance training. It is a traditional Russian exercise method, dating several centuries which has long been a favorite by those seeking a special edge in strength and endurance, including many Russian Olympic Champions and military personnel. Spetznaz, or Soviet Special Forces, owe much of their wiry strength, explosive agility, and never quitting stamina to these superior tools. Kettlebell have been mentioned in their training manuals to be “one of the most effective means simultaneous strength & stamina development.” Kettlebells were officially introduced to the general populace of the USSR as the secret weapon for ultimate fitness, after proving their worthiness in the eyes of the top Soviet exercise scientists. They are for everyone, from couch-potatoes, to competitive athletes, to middle-aged men looking to lose their gut. You train at your own level with the appropriate size weight. Kettlebell training is especially good for toning, as it provides a firm, shapely figure without adding unnecessary size. Kettlebells will rip the fat from the body quickly and permanently, although NOT effortlessly.
Who Trains With Kettlebells Today? [ TOP ]
  • Gyms around the world
  • Australian Institute of Sport
  • Australian Army AFL teams (Collingwood, Essendon and Carlton)
  • Personal Trainers and Strength and Conditioning Coaches
  • World Powerlifting champions
  • National Body building champion
  • s Elite Martial artists, wrestlers and boxers
  • Celebrities including; Angelina Jolie, Sylvester Stallone and Matthew McConaughey to name a few.
What Is In It For You? [ TOP ]
You Will:
  • jump-start your metabolism & vaporize calories
  • build practical strength to effortlessly get through your daily regimen
  • increase bone density making bones invincible to osteoporosis
  • stave off fast-twitch muscle deterioration that comes with
  • age see that losing 1% body fat per week for weeks on end is a reality
  • develop full body strength to easily handle the toughest physical demands
  • restore youthful flexibility to reduce injury and improve mobility
  • build lasting endurance to stay fresh when others wilt
  • decrease blood pressure and pulse rate for general health & longevity
  • reshape your body
  • achieve a bullet-proof midsection
  • forever remove unsightly flab
Benefits For Athletes? [ TOP ]
You Will:
  • You Will: Attain a spring-like resilience to repel the hardest, meanest hits
  • Develop peak strength endurance to gain the edge in your chosen sport
  • Unleash explosive power to crush opponents in competitive clashes
  • Build outstanding grip strength to fend off all challengers
  • Form tendons and ligaments as strong as steel cable
  • Enhance speed and efficiency of movement to dominate your rivals
  • Boost overall skill level and coordination
  • Run faster, jump higher, throw farther, pedal harder, and perform better.
Kettlebells & Dumbells Differences [ TOP ]
  • The Kettlebell is not perfectly symmetrical like a dumbbell. The large mass of the bell and handle are unique giving it an off-centre of gravity.
  • When lifting the kettlebell you are forced to work extra hard, especially your core muscles to keep it balanced and under control.
  • Traditional Kettlebells exercises focus on movement not muscle, meaning that they work the whole body as a coordinated functioning unit.
  • Unlike traditional weight training using barbells, dumbbells and machines that try to isolate your muscles.
  • Where in the real world do you isolate a muscle to perform an activity.
  • Kettlebell total body training develops functional strength, not bulky superficial muscle The Kettlebell is a functional training tool.
  • The movement patterns mimic our everyday activities. The unique shape and design of the kettlebell has an off-centre of gravity.
  • Nearly everything we have to deal with in the real world is off-balance. Whether you’re putting groceries in the car, picking up your toddler, or lifting furniture, this is real world training.
  • The Kettlebells dynamic total body moves will not only demand strength, power, timing and coordination.
  • You will also improve your muscle tone and get a hardcore cardiovascular workout.
  • You will not only feel and look good but will feel strong and powerful. Kettlebells can be swung, pressed, pulled and even flipped in a variety of different ways.
  • Most importantly training with kettlebells is fun and challengine.
What Weighs Do I Start With? [ TOP ]
Kettlebells come in a range of 4 kg to 64 kg. An average woman should start with a 8 kg kettlebell, where as a strong woman can start with a 12 kg kettlebell. An average man should start with a 16 kg kettlebell. The weight may change depending on the exercise performed.
Is it Safe to Train With Kettlebells? [ TOP ]
  • Kettlebell exercises are based on simple, fundamental, functional movements that we perform everyday.
  • Some of the exercises are more challenging to learn than conventional training with weighs but this does not mean that the moves are unsafe.
  • When performing any form of resistance training exercises you must be instructed by a certified trainer to ensure that you are doing the exercises properly because it is the way that one may perform the exercises that can be unsafe.
Will I Hurt My Back? [ TOP ]
  • Bad backs can be attributed to having a weak core (midsection), decreased flexibility and strength and muscle imbalances.
  • Kettlebell exercises are movement based exercises, they work the whole body as a coordinated functional unit. Not like conventional gym exercises that train muscles in Isolation.
  • Ketlebells develop the posterior chain, a group of powerful extensor muscles which include the lower back, glutes and hamstrings. Your posterior chain is critical to your lower back strength.
  • Kettlebell training increases core stability and improves flexibility.
What Should I Wear? [ TOP ]
Wear loose-fitting clothes, or clothes that allow you full range of motion. Make sure they d o not retain too much heat or allow you to be too cold. Flat-soled shoes are highly recommended. You want to be able to grip and feel the ground with your feet to develop a better connection with the floor. Shoes fitted with excessive cushioning disable your ability to feel the ground. Running shoes or cross trainers are counterproductive and even dangerous when worn training with Kettlebells.
Top ten reasons to train with kettlebells [ TOP ]
Unique design – allows movement patterns that cannot be accommodated by conventional weight training equipment. The weight is distal to the handle, making normal exercises harder. This displacement of the weight from the fixed point of contact – the handle – also requires you to constantly adjust your grip and posture and places an ever-changing load on your core musculature resulting in a dynamic workout which cannot be achieved with a dumbbell or barbell.
Improves strength – a total body approach to training improves inter-muscular co-ordination and recruits the smaller muscles of the hips, shoulders and core not usually targeted by conventional weight training. This results in greater total demand on your body to generate force through a full range of motion, creating stronger and more stable joints thereby allowing you to lift heavier weights safely.
Injury prevention – the swing is the foundational exercise in kettlebell training. This exercise directly strengthens the gluteals, hamstrings and lower back, some of the most common sites of injury. A key advantage of the swing is that it pre-stretches the hamstrings as the bell travels back between your legs - allowing a greater range of motion for greater muscle recruitment than is possible with a dumbbell or barbell.
Core stability – also targets the inner and outer core muscles. A unique combination of movement patterns and exercises challenges all major core muscles. These exercises require specific breathing techniques which further enhance your core training. Whole body synchronisation is required to complete a kettlebell exercise such as the Turkish Get-up.
After-burn effect – the intense energy demands of kettlebell workouts creates significant metabolic disturbance. This means that once you stop training your body is still burning large amounts of energy to return to its resting state. This results in greater total energy burned when compared to low intensity steady-state exercise.
No impact – saves your joints and enables people with pre-existing conditions or injuries to develop their aerobic capacity and lose weight without causing further damage. Kettlebell movements take your joints through a safe range of motion which can increase flexibility while also developing better joint proprioception and thereby improve joint health.
Strengthen your heart and mind – a great way to improve your strength endurance is the use of exercises such as the clean and jerk and the kettlebell snatch when performed continuously over a period of at least five minutes. The comprehensive nature of these exercises creates a high oxygen demand which elevates your heart rate into a training zone for cardiovascular improvement. This is demanding training, the regular practice of which improves mental fortitude and focus.
Skill-based learning – to ensure maximum benefit from kettlebell training, good technique is absolutely essential. Not only are you improving fitness and flexibility you are developing a new set of skills which creates workouts that are mentally stimulating and enjoyable.
Explosive power – is developed through exercises such as the swing or kettlebell snatch. These teach the body to co-ordinate muscles to generate force quickly which is great for athletes. The added benefit of this training is that it improves anaerobic fitness, intra-muscular co-ordination and speed without impact.
Efficiency – the one tool that can give you a total body workout - reduces body fat, improves cardiovascular fitness and develops functional strength. You can do more with a kettlebell than with any other single piece of training equipment. All you need is two square metres of space and a kettlebell and you can transform your body. Easy to store, requiring no maintenance, this is the swiss army knife of training!
How Do I Get Started? [ TOP ]
Contact Jad Marinovic to book in your free Orientation session:
(03) 9521 5588 or contact us online HERE
Setting up the orientation process is as easy as contacting us by phone. Make an appointment to see what we do in our unique facility. Consultation involves discussing your current level of physical fitness and determining clear fitness or athletic performance goals. We will also introduce you to a couple of exercises and talk to you about our kettelbell programs. This is an opportunity for you to come and try it out for free.
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