The 8kg starter set is perfect for those who have done some weight training in the past and have a reasonable baseline level of strength.

The 6kg set is for those who haven’t done any weight training before and need a gentle introduction to kettlebell training.

Why Get a Classic Starter Set?

A classic starter set is the perfect way to start your kettlebell training and ensure that you’re doing it safely and effectively.  The starter set is basically a home gym in one small, neat package.

Unlike a lot of other home gym equipment, the kettlebell is not a fad – it has been around for decades and is used by everyone from celebrities through to elite athletes and the military (you won’t see the latter using one of those silly ab machines!).

The kettlebell gives you a full body workout and can provide both cardio and resistance training so it’s all you need – I personally only train with kettlebells because they get the job done without any fuss and in a short space of time.

What’s on the DVD?

We found that there was a serious lack of quality kettlebell instructional DVDs out there for women so we made one that has very clear instruction on the technique for several key kettlebell exercises and even gives you common mistakes and corrections to ensure you’re training safely.

The DVD takes you step by step through each exercise, it’s second only to having a kettlebell instructor in your home, and then shows you some great workouts you can do using those exercises.

Instruction is essential for kettlebell training, it’s not a tool you can just pick up and use instinctively, so the DVD is a must for those who are new to kettlebell training.

Here’s a sneak preview:

What Sort of Women Can do Kettlebell Training?

Any woman who can do weight training can do kettlebell training!  That means kettlebell training is perfect for most women – you certainly don’t need to be an athlete or to have done weight training before to do kettlebell training,

You should always check with your doctor before beginning a new weight training program, partiularly if you have any health issues or injuries.

Why is Kettlebell Training Good for Women?

There are countless reasons but here are some good ones:

• Kettlebells are quick and effective because you can combine cardio and resistance training, excellent for those who are time poor.
• Kettlebells will not make you bulky, they will tone without adding unfeminine muscle.
• Kettlebells are great for targeting the muscles that give you good posture – you will feel better and carry yourself better.
• All women should do some sort of resistance training to maintain muscle mass (important for a healthy metabolism) and prevent osteoporosis – kettlebells are perfect for this.
• Kettlebells also train mobility and flexibility.

So there are just a few reasons to get started with your kettlebell training ASAP.

For More Information

Go to the Australian Kettlebells Website.

What’s the Difference Between the Pro Grade and Classic Kettlebells?

There are several key differences between the Pro Grade and Classic Kettlebells that might influence your decision as to which one is better for you:

• Size – Pro Grades are standardised in size and shape so every kettlebell is exactly the same. This makes it easier to move up in weight because the technique you use with one weight is exactly the same as the next. The Classic bells vary in size (including handle thickness) as the weight increases so you will need to adjust technique slightly as you move up with the weights.
• Comfort - the Pro Grade kettlebell is generally a more comfortable design, it sits more comfortably in the rack position because the weight is more evenly spread and moves better through the air for ballistic lifts like swings and snatches. Having said that, some women prefer the smaller size of the lighter Classic bells.
• Chalking - the Pro Grade handle is perfect for chalking, which can make it more comfortable to grip and certainly helps enormously when you start holding on the kettlebell for longer periods. The Classic handle is powder coated and not suitable for chalking.
• Weight Increments - Pro Grade bells start at 8kg and go up in 4kg increments. This means that it can require a bit of patience to move up in weight for some exercises. The Classic bells start at 4kg and go up in 2kg increments to 16kg and then go up in 4kg increments.
• Kettlebell Sport – kettlebell sport is a great way to get fit and women all around the world have had great sucess using it to lose weight, tone up and feel great about themselves (check out this article on women in kettlebell sport), the Pro Grade kettlebells are designed for kettlebell sport and are the only kettlebell to use if you want to train for it.

Why Get a Pro Grade Starter Set?

A Pro Grade Starter Set is the perfect way to start your kettlebell training and ensure that you’re doing it safely and effectively. The starter set is basically a home gym in one small, neat package.

This set comes with an 8kg and 12kg kettlebell.  Having two weights to choose from means that you can you can use the lighter weight for the exercises where it’s harder to move the weight (typically overhead lifts) and use the heavier weight for those exercises that enable the weight to be moved more easily (such a two arm swings).  Having a heavier weight also gives you the option to increase the weight you’re lifting in a particular exercise and this allows you to progress, which is essential if you want to continue to get results from your training.

Unlike a lot of other home gym equipment, the kettlebell is not a fad – it has been around for decades and is used by everyone from celebrities through to elite athletes and the military (you won’t see the latter using one of those silly ab machines!).

The kettlebell gives you a full body workout and can provide both cardio and resistance training so it’s all you need – I personally only train with kettlebells because they get the job done without any fuss and in a short space of time.

What’s on the DVD?

We found that there was a serious lack of quality kettlebell instructional DVDs out there for women so we made one that has very clear instruction on the technique for several key kettlebell exercises and even gives you common mistakes and corrections to ensure you’re training safely.

The DVD takes you step by step through each exercise, it’s second only to having a kettlebell instructor in your home, and then shows you some great workouts you can do using those exercises.

Instruction is essential for kettlebell training, it’s not a tool you can just pick up and use instinctively, so the DVD is a must for those who are new to kettlebell training.

Here’s a sneak preview:

What Sort of Women Can do Kettlebell Training?

Any woman who can do weight training can do kettlebell training! That means kettlebell training is perfect for most women – you certainly don’t need to be an athlete or to have done weight training before to do kettlebell training,

You should always check with your doctor before beginning a new weight training program, partiularly if you have any health issues or injuries.

Why is Kettlebell Training Good for Women?

There are countless reasons but here are some good ones:

• Kettlebells are quick and effective because you can combine cardio and resistance training, excellent for those who are time poor.
• Kettlebells will not make you bulky, they will tone without adding unfeminine muscle.
• Kettlebells are great for targeting the muscles that give you good posture – you will feel better and carry yourself better.
• All women should do some sort of resistance training to maintain muscle mass (important for a healthy metabolism) and prevent osteoporosis – kettlebells are perfect for this.
• Kettlebells also train mobility and flexibility.

So there are just a few reasons to get started with your kettlebell training ASAP.

For More Information

Go to the Australian Kettlebells Website.

What most women don’t understand is that in order to bulk up, females need to spend hours a day on a specific bodybuilding program with plenty of supplementation (or get on the roids).  Either way, women have to work VERY hard and very specifically to build significant muscle bulk because they don’t have enough testosterone. It is extremely rare to find a woman whose hormone profile is conducive to getting massive in response to weight training.

So, why should women lift weights (and I’m talking challenging weights, not those 2kg rubber-coated pink dumbbells)?

Bone density: one study has suggested that 60% of Australian women will suffer an osteoporotic fracture after the age of 60 (click here for the full report).  This is an alarming statistic.

Bones need to be put under stress to get stronger, and that means weight training. And, for the bones to be sufficiently stressed the weight lifted must be reasonably challenging – those 2kg dumbbells are not going to do the trick. I have had several female clients who were very close to being given medication to treat the beginnings of osteoporosis, and within a few months of weight training at least 2-3 times a week for 30-45mins their bone density had increased to the point where they no longer required medication.

Metabolism: Stronger muscles need more energy, and this means increased metabolism, which means more energy burnt throughout the day, which helps reduce bodyfat or maintain it at healthy levels. Stronger muscles need not be huge. A muscle can get denser and look more toned without getting significantly bigger and in the vast majority of women, this is the outcome of good weight training.

Posture: having good posture and strong postural muscles is not only aesthetically pleasing, it also means you’re less likely to have back pain (including upper back and neck pain). The right sort of weight training will get you a back that is sculpted, feminine, pain-free and strong.

Type II Diabetes Prevention/Treatment: studies have found that resistance training alone (ie lifting weights or strength based bodyweight exercises) if more effective for regulating blood glucose levels than cardiovascular exercise alone. With Type II Diabetes rates rapidly rising, this is even more incentive for women to pick up weights.

Looking good: to me this is the least important reason for lifting weights and it a beneficial side effect, but for many women it is top of the list. The “toned” look many women are after requires some sort of resistance exercise to strengthen the muscle. Strong muscles are tighter when at rest than weak muscles, and this is what leads to as “tone”. As mentioned above, a strong, toned muscle need not be a big, puffy muscle and challenging weights will lead to the former for almost all women.

What is the best type of weight training for women to do?

There are many ways to skin a cat, and many weight training programs will give women all of the above benefits of weight lifting, but in my experience kettlebell training is the best for the following reasons:

These girls all train very hard, predominantly with 20kg and 24kg kettlebells, but lift as heavy as 32kg overhead and they’re not even close to bulky!

• Kettlebell training does not promote bulky musculature in men or women, it promotes long, lean muscles.
• Kettlebell training enables you to get a cardiovascular workout and a resistance workout simultaneously, this amplifies the benefit of a boosted metabolism that also means a healthier heart, which conventional weight training doesn’t provide.
• Kettlebell specific exercises such as the swing are fantastic for targeting the posterior chain of muscles (hamstrings, glutes and back). Not only does this make the kettlebell one of the most effective tools for developing great posture and eliminating back pain, but it really targets the areas that a lot of women are unhappy with like the butt.
• Because you can get a cardiovascular and resistance workout at the same time with kettlebells, this means shorter, more effective workouts.
• Kettlebells are perfect home exercise equipment, they don’t take up much space and you can work out in a small area. This is perfect for women who don’t want to go to gyms full of sweating, grunting men or are time poor.

Kettlebells are my training tool of choice for both myself and my PT clients – kettlebell training has rehabilited my neck and back injuries (from a car accident) and the shorter, more effective workouts work better with my lifestyle.

What kettlebell weight should women start with?

• A woman who has never done any resistance training will usually start with a 6kg kettlebell.
• A woman who has done some weight training or has a good baseline level of strength will usually find an 8kg kettlebell is the ideal starting weight.
• A strong woman who has done a lot of weight training may want to start with a 10kg or 12kg.

Tips for women to get the most out of kettlebell training

Any training tool is only effective if used safely and correctly. These tips will ensure you’re on the right track to getting the most out of your kettlebell training:

• Get expert advice: A personal trainer who specialises in kettlebell training is ideal. If you can’t find one near you, get a very good instructional DVD.
• Progress with your weights: If a weight is no longer challenging, it is no longer effective. Many women make the mistake of getting an 8kg kettlebell and sticking with it and then their training stalls and their body stops responding. As soon as you feel ready to try the next weight up, even if it’s just for a couple of exercises to begin with (you can usually progress the weight you’re lifting in exercises such as the swing pretty quickly).
• Be consistent with your training: You will need at least 2-3 sessions a week, 20-60 mins (depending on how hard you’re working) to get results. Any weight training program is a “use it or lose it” deal, so be sure to train consistently, otherwise your hard work is wasted.
• Nutrition: No exercise program is effective without good nutrition. If you’re training hard and not getting the results you want it’s likely that you need to look at your diet.

For more information on kettlebell training for women you can go to the Australian Kettlebells website.

Girevoy sport is the sport of Kettlebell lifting.  It involves three of the major Kettlebell lifts – the jerk, snatch and long cycle clean and jerk – performed for ten minutes at a time.

Girevoy sport requires exceptional strength and endurance; it is not for the faint of heart!

To see some footage of Girevoy sport click here.

However, Girevoy sport is also a sport that anyone can excel at with consistency and hard work.  I’m proof of that.  I’m not a natural athlete by any stretch of the imagination, but with some hard work and steady training I can now do things I never would have thought possible.

In fact, if you join the Melbourne Girevoy Sport Club you will have the opportunity to be on the first Australian Girevoy Sport Team and could represent Australia on an international level.

To register your interest in the Melbourne Girevoy Sport Club or to get more information please email me at info@kettlebells.com.au or call 1300 85 40 50

Emily

Watch the video below: A killer kettlebell routine for the girls