Place your promotion here
In stock
40 Kettlebell Exercises - Ebook
$15
Product Description
You've got a kettlebell. Now get the most out of it with the '40 Best Kettlebell Exercises' E-Book.
129 Pages of detailed descriptions and pictures of set-up, execution and technical points and all the major kettlebell lifts.
Here a sample of the kind of detail you can expect:
THE ONE ARM SWING
INTRODUCTION![](data:image/svg+xml;utf8,<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 1 1" width="1" height="1"></svg>)
Like the two arm swing, the one arm swing is ideal for training power endurance in the posterior chain. The one arm swing will also train the grip endurance and works the upper back more than the two arm swing. The one arm swing is the precursor to other swing based lifts such as cleans and snatches. Before performing the one arm swing you should be comfortable with the two arm swing.
MUSCLES TARGETED
Posterior chain (hamstrings, glutes, lower back, upper back) and grip.
SET-UP
-
Pick the kettlebell up in one hand, holding the kettlebell in the finger lock (thumb over forefinger) on the inside corner of the handle.
-
When you begin,you can bounce the kettlebell off your leg to get it swinging.
-
More advanced lifters can use a pre-swing by setting the kettlebell up in front of them and pulling it back into a swing.
EXECUTION
-
Swing the kettlebell back so that the shoulder is internally rotated (thumb pointing backwards) and the handle swings back on a 45 degree angle.
-
At the end of the backswing the torso should be rotated so the swinging shoulder is lower.
-
Once the kettlebell is behind you, immediately stand up fully extending hips and legs to propel the kettlebell forward. The quicker you stand up the more the kettlebell will swing.
-
Retract the scapula of the swinging arm and twist at the waist as you move to the top of the swing so you finish standing upright with chest square.
-
When the bell reaches the peak of its amplitude, immediately allow it to free-fall back between the legs, through the same arc that brought it to the top.
-
Absorb the downward momentum with your stance by sitting way back, loading the hamstrings and allowing the kettlebell to swing back between your legs.
TECHNIQUE POINTS
-
All of the technique points for the two arm swing apply to the one arm swing.
-
The spine must remain extended throughout this lift for safety.
-
It is important to reverse the rotation of the torso on the upswing and retract the scapular, finishing with the chest square, so that the shoulder isn’t yanked forward.
-
The non-lifting arm should mirror the lifting arm.
-
Using a “hip dominant” movement (where there is more flexion at the hips than at the knees) is more efficient than using a squatting movement for the swing.
BREATHING
POWER
• Exhale at the apex of the up swing.
• Inhale on the backswing
ANATOMICAL
• Inhale on the upswing
• Exhale on the backswing
Enter your postcode for a delivery fee estimate:
1. Peace of Mind
With over 500,000 satisfied customers, Iron Edge is Australia's No.1 high performance strength training brand. We've been fitting out elite high performance gyms for the likes of Collingwood Football Club and the Australian Defence Forces for years. We know what you need and what you don't. Our products are constantly being tried, tested and improved to be the best they can be. And we stand behind them accordingly.
2. Product Range
Iron Edge has one of the biggest ranges of high performance training equipment available in Australia. From Nike Romaleos weightlifting shoes, through to kettlebells, Power Bands and weightlifting equipment. In all we stock 100’s of different products at our warehouse facility in Melbourne so you'll always be able to get what you want and, most importantly, when you need it. That's why Iron Edge is the choice of Australia's best athletes, coaches and gyms. And why anything else is just compromise.
3. Engineering
At Iron Edge we employ experienced and qualified engineers to design, test and then source the best manufacturers of all our equipment. Up until 2017 we manufactured in-house, but market pressures forced us to move manufacturing overseas. However we weren’t going to compromise on the quality and structural integrity of our products, so after rigorous research, we’ve been able to partner with some of the industry’s best and most experienced equipment manufacturers. In many ways they are more advanced and sophisticated than our in-house work shop, so you can be assured that the quality of all our products meet the same high standards and are worthy of the Iron Edge brand.
4. Expertise
When you promise 'serious training' you have to back it up. Fortunately we do, drawing on our extensive experience dealing with Australia's best coaches, athletes, sports scientists and exercise physiologists. It's enabled Iron Edge to be one of Australia's leading authorities in high performance strength training- and with an educational arm of the business comprised of over ten certified courses launching soon, we plan on increasing the industry standard across the board.
5. No 'BS' Guarantee
We don't just say our products are the best available. We back it up with an industry leading guarantee. That means if your Iron Edge equipment is faulty or fails to deliver on its promise we will replace it. Conditions do apply.
6. TradePass
TradePass is more than just a FREE discount pass for fitness industry professionals. It entitles holders to unique offers based on their industry role plus event invitations. It's available to selected gyms, personal trainers, exercise physiologists, exercise scientists, sporting organisations, osteopaths, chiropractors, physiotherapists, the ADF, police, fire fighters, ambulance and Crossfit affiliates. You just need a relevant fitness certificate, ABN (or defence email address for ADF members). Click here for details.
7. Daily Dispatch
Most orders will ship from our warehouse SAME DAY (Monday- Friday) if place before 11am.
Though larger palletised orders are likely to take longer.
Details on Australia wide delivery times can be found on our Shipping Information page
Obstacle Course training program - Beginner Super - Ebook Previous 
Product Description
You've got a kettlebell. Now get the most out of it with the '40 Best Kettlebell Exercises' E-Book.
129 Pages of detailed descriptions and pictures of set-up, execution and technical points and all the major kettlebell lifts.
Here a sample of the kind of detail you can expect:
THE ONE ARM SWING
INTRODUCTION
Like the two arm swing, the one arm swing is ideal for training power endurance in the posterior chain. The one arm swing will also train the grip endurance and works the upper back more than the two arm swing. The one arm swing is the precursor to other swing based lifts such as cleans and snatches. Before performing the one arm swing you should be comfortable with the two arm swing.
MUSCLES TARGETED
Posterior chain (hamstrings, glutes, lower back, upper back) and grip.
SET-UP
-
Pick the kettlebell up in one hand, holding the kettlebell in the finger lock (thumb over forefinger) on the inside corner of the handle.
-
When you begin,you can bounce the kettlebell off your leg to get it swinging.
-
More advanced lifters can use a pre-swing by setting the kettlebell up in front of them and pulling it back into a swing.
EXECUTION
-
Swing the kettlebell back so that the shoulder is internally rotated (thumb pointing backwards) and the handle swings back on a 45 degree angle.
-
At the end of the backswing the torso should be rotated so the swinging shoulder is lower.
-
Once the kettlebell is behind you, immediately stand up fully extending hips and legs to propel the kettlebell forward. The quicker you stand up the more the kettlebell will swing.
-
Retract the scapula of the swinging arm and twist at the waist as you move to the top of the swing so you finish standing upright with chest square.
-
When the bell reaches the peak of its amplitude, immediately allow it to free-fall back between the legs, through the same arc that brought it to the top.
-
Absorb the downward momentum with your stance by sitting way back, loading the hamstrings and allowing the kettlebell to swing back between your legs.
TECHNIQUE POINTS
-
All of the technique points for the two arm swing apply to the one arm swing.
-
The spine must remain extended throughout this lift for safety.
-
It is important to reverse the rotation of the torso on the upswing and retract the scapular, finishing with the chest square, so that the shoulder isn’t yanked forward.
-
The non-lifting arm should mirror the lifting arm.
-
Using a “hip dominant” movement (where there is more flexion at the hips than at the knees) is more efficient than using a squatting movement for the swing.
BREATHING
POWER
• Exhale at the apex of the up swing.
• Inhale on the backswing
ANATOMICAL
• Inhale on the upswing
• Exhale on the backswing
You Might Also Like
Related Products
