The Russians know a thing or two about strength and fitness. It’s no coincidence that Russian athletes have dominated Olympic power and strength events for decades.
Or that the Russian elite forces are recognized as the fittest and strongest in the world. Or that Kosta Tszyu is an all-time great world champion boxer. So what’s their secret? Kostya will tell you that it is dedication, mental toughness … and the Kettlebell.
What is a kettlebell?
It looks like a solid cast iron kettle without a spout. It started life in rural Russia as a counter balance for weighing grain. Russian peasants picked it up and swung it around for a bit of convenient weight training.
Over time, the Russian military understood its potential and started to use it, then Russian strongmen, weightlifters and wrestlers. American athletes eventually discovered it. Today it is regarded by fitness experts as the ultimate training tool for all-round fitness and physical development.
How does it work?
Unlike a conventional dumbbell or barbell, the Kettlebell’s centre of mass is displaced from the handle. This means the weight constantly pulls against your hand and requires not only strength and co-ordination when exercising with it, but also the recruitment of other muscles through your arms, shoulders and trunk.
The kettlebell is very user-friendly. You can start off by simply carrying a kettlebell around for a period everyday, lifting it, swinging it, passing it from hand to hand. As your strength and co-ordination develop you can move on to routines, exercises and heavier weights.
What will it do for me?
Everyone can benefit from a regular kettlebell workout: from those who just want to look and feel good, to elite athletes of all kinds. Primarily a kettlebell workout will develop your all-important body core – back, hips and trunk. You’ll also burn fat at an amazing rate and exercise your cardio-vascular system. Because you use your whole body to control the kettlebell you will also strengthen arms and legs.
You can exercise in your own time and space and get genuine results faster than ever before. The overall result will be increased strength, flexibility, timing, muscle tone and general body conditioning. Elite athletes can use advanced exercises and techniques to target various muscle groups and movement patterns.
But don’t just take our word for it. Take a look at the list of people, teams & organistations that have taken full adavantage of the kettlebell training system.
Who trains with kettlebells?
Everyday people who demand an efficient and extremely effective fitness program. The growing list includes:
Strength and conditioning coaches and personal trainers all over the world
AFL clubs Essendon, Collingwood, Melbourne & Port Adelaide
Rugby League teams
Australian Institute of Sport
Boxing Champion’s like Kostya Tszyu
Body Building and Martial Arts Champions
Australian SAS, Army, Navy & Air Force
Defence force operations all over the world
Physiotherapists, Osteopaths and Chiropractors
Celebrities like Sylvester Stallone, Lance Armstrong, Matthew McConaughey
Jennifer Lopez, Penelope Cruz & Angelina Jolie.
How do I learn to use the kettlebell?
Pavel Tsatsouline, a Russian trainer based in the USA, is a world authority on Kettlebells. His book and video "Enter the kettlebell" are all available through this site. In addition, many other DVDs, videos and books on Kettlebell training are also available.
For some hands-on instruction from the experts, attend an "Australian Kettlebells Workshop or Certification Course" - contact us for further information on these courses.
Kettlebell technique can be learned in one or two sessions and one can start intense training during the second and even first week.
What is the right kettlebell size for me?
Kettlebell Choices:
START OUT WITH THE RIGHT KETTLEBELL!
Is it you?
Kettlebell to start with (kg)
Ideally, buy this set (kg)
An average lady
8
8, 12, 16
A strong lady
12
12, 16, 20
An average man
16
16, 24, 32
A stronger-than average man
20
20, 24, 32
A very strong man
24
24, 32, 40
Conversion Chart:
POODS & KILOGRAMS (approximate conversions)
Poods
KG
0.25
4
Unfit ladies
0.5
8
Average lady
0.75
12
1
16
Male beginners weight
1.25
20
1.5
24
Most popular in the military
1.75
28
2
32
Advanced men
2.25
36
2.5
40
3
48
3.5
56
Mutants
4
64
Freaks!
Australian Kettlebells come in 4kg increments from 4kg to 64kg.
An average man should start with a 16kg kettlebell. It does not sound like a lot but you’ll find it vastly different to other forms of training and when learning the exercises it is better to ere on the light side.
Most will outgrow the 16kg for some of the pure strength moves in a matter of weeks and will need a heavier Kettlebell, usually 24kg is the next progression. But you will always find use for the 16kg for warming up, high rep sets and various joint mobility and stretching exercises. Many of these drills are found in the Resilient DVD.
If you were to purchase two Kettlebells, in most cases you are better off buying a heavier and a lighter Kettlebell rather than two of the same size. Double drills are excellent but should only be tackled once the single drills have been mastered. The general guidelines of building a set is to have singles of the 16kg, 24kg & 32kg first, then move on to matching pairs as you advance in technique and strength.
The 32kg and 40kg Kettlebells are for the advanced kettlebell lifter. Once you’re competently throwing these sorts of weights around you’ll have reached a very high level of conditioning.
An average woman should start with an 8kg kettlebell whereas a strong woman can go for a 12kg bell. Some women will advance to a 16kg and a few stronger women will go beyond.
How can I get started?
Simply order a limited edition starter pack. These include your own Kettlebell and an instructional DVD.
We deliver anywhere in Australia, so get the unfair advantage today.
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