Frequently Asked Questions
The world’s most effective and versatile training tool is now available right here in Brisbane. Learn from one of Australia’s leading experts and Brisbane’s only Certified Australian Master Kettlebell instructor Ben Minos.
Discover the secrets that 1000’s of Russians have used for decades to get Stronger, Leaner and Harder.
Kettlebells deliver the ultimate blend of all purpose strength and extreme physical conditioning and are guaranteed to elevate the intensity and results in your training to a level never experienced before!
What Is A Kettlebell?
A Kettlebell, or girya (Russian), is a traditional Russian cast iron weight that somewhat resembles a cannonball with a handle attached. It’s history goes way back, first appearing in a Russian dictionary in early 1700. They were so popular in some parts of Russia, that any strongman or weightlifter was referred to as a girevik, or “Kettlebell Man.”
What’s a Pood?
Kettlebell’s traditionally come in poods. A Russian method of measurement, where 1 pood equals 16kg. Traditional Kettlebell’s come in 1 pood (16kg), 1½ (24kg) and 2 pood (32kg) sizes.
They have now been made available in sizes to suit both Males AND Females, regardless of size, strength or skill levels (8-48kg Kettlebells are now available).
So, it doesn’t matter if you’re a beginner, intermediate or advanced trainer, you will also be able to benefit from this unique system of training.
What Do They Do?
This extreme hand held gym does it all. Its deceptively simple and functional design allows you to perform some devastatingly explosive movements as well as develop some serious strength and tone.
Kettlebell’s are the ultimate tool for extreme all round fitness. Perfect for those wanting a no nonsense, back to basics approach that transforms both their fitness and physiques.
Through a back to basics, no nonsense approach to health and fitness, Kettlebell training dramatically increases your results and physical performance, no matter what your endeavour.
You will learn some of the most effective and extreme drills available to deliver complete all round physical conditioning while carving the ultimate athletic physique.
The Kettlebell’s effectiveness lies in its simplicity and versatility. They differ from regular dumbbells in the way they are handled. They can be pressed, pulled, swung even flipped, leaving you with limitless exercise possibilities.
Traditional Kettlebell exercises are like nothing you have ever experienced. They are designed to work the whole body, not just individual muscle groups like regular gym exercises. They give you the ultimate all over body strength and cardio workout. Burning more calories faster, AND accelerating you to a fitter, leaner, healthier body.
Exercises such as:
- Turkish Get Up
- Bent Press
- Front Squats
And many many more, are guaranteed to elevate the intensity and results in your training to a level never experienced before!
The best part is you can do these exercises ANYWHERE! At home, the gym, the park…wherever! All you need is a Kettlebell and small amount of floor space, and you have a Total Body Workout Solution.
With Kettlebell’s You Will:
- Forge the Ultimate Athletic Physique
- Redesign your Body Shape
- Generate Fast Fat Loss
- Develop Total Body Strength
- Get a Heart Bursting, Lung Searing Cardio workout in Zero Time
- Break through your Training Plateaus and Maximise your Workouts
- Unleash Explosive Power
- Create Total Symmetry and Balance for Your Body
- Restore Youthful Flexibility
- Condition yourself for Peak Fitness
Are They Safe?
Absolutely! In fact, Kettlebell style training has reported far fewer injuries per 100 participants when compared to other popular sports such as golf, tennis, track and field, soccer, football and general weight training. As a Physiotherapist and Exercise Physiologist, I wouldn’t recommend or endorse any product or exercise regime that would increase someone’s risk of injury. In fact, I use many Kettlebell exercises in end stage shoulder and low back rehabilitation.
What Are They Used For?
The Kettlebell can be used to achieve almost any desired fitness and training result. including:
- Fat loss
- Strength and Power
- Increased Athletic Ability
- Core Strength and Stability
Depending on your individual goals, you can easily achieve any of the above results. You can improve strength and tone without adding size, if that is your wish. Or you can use Kettlebells to increase lean muscle mass while increasing athletic ability. Your choice. You can use it in place or regular dumbbells, and you can also do exercises designed specifically for the Kettlebell. Again, its beauty lies is in its versatility and virtually limitless exercise possibilities.
Can’t You Do That With A Dumbell?
Most of the people who usually ask this question have never even tried some of the traditional Kettlebell exercises with a dumbbell let alone picked up a Kettlebell to feel the difference. Once you attempt a Clean or a Snatch with a Kettlebell, you will immediately appreciate the mechanics of this oddly shaped device. In fact, the Kettlebells design not only makes it unique, but it also makes it the only tool to effectively perform some of the exercises! Try and clean a dumbbell to your shoulder and you will immediately turn it into some sort of cheating bicep curl. Not so with the Kettlebell. You are able to perform a true clean movement to the shoulder and able to effectively “rack” the Kettlebell, something that is impossible with a dumbbell.
The shape of the Kettlebell results in the bulk of the weight being distributed off centre. This not only adds a dramatic stabilising factor to your lifts, but with this increased lever and free swinging weight, your body now has to deal with forces that aren’t uniform in nature (kind of like everyday and sporting situations that are fluid and shifting not static). Your body is constantly making minor adjustments to the bells swinging, flipping and landing, making it the ideal instrument to develop timing, coordination, agility and stability.
The real question should actually be the other way around. The Kettlebell’s key lies in its versatility. With a Kettlebell, you can actually perform ALL of your regular gym exercises PLUS MORE that you aren’t capable of effectively performing with just a dumbell alone.
Doesn’t That Hurt Your Back?
As a fully qualified physiotherapist, I see and treat clients with back pain on a day to day basis. Low back pain can usually be attributed to various factors such as a weak core (midsection), decreased flexibility and strength, and muscle imbalances.
Traditional Kettlebell exercises are movement based exercises, meaning that they work the whole body as a coordinated functioning unit. Not like your regular gym exercises that are trying to train muscles in isolation. Whole body exercises use a number of body parts at once, promoting symmetry, balance and control. Isolation exercises lead to imbalances, decreased stability and potential back pain.
Kettlebell explosive lifts dramatically develop your posterior chain – a group of powerful extensor muscles which include your low back muscles, glutes and hamstrings. Your posterior chain is critical in lower back strength and an essential component of core stability. In fact, I am constantly trying to teach clients how to effectively use their posterior chain in order to rehabilitate and decrease the risk of low back pain.
There are also a lot of one arm lifts associated with Kettlebell exercises and demands for the body to lengthen under tension. This serves to actually increase your core stability and improve your flexibility.
In short, Kettlebell training is potentially one of the best forms of training available for your lower back strength and all round general health.
That Looks Too Hard and It Can’t Be Good For You
Remember, different doesn’t equal too hard! Just like regular weight training, you can adjust how hard you push yourself based on your fitness and comfort levels. The truth is, you can make your workouts as easy or as hard as you like.
As the exercises are different than “usual”, however, they do require a little extra teaching and greater detail to maximise their effectiveness and safety. But in that sense, they are no different than learning a new exercise in your gym program. Just because it may take you a little longer than learning an exercise on a machine, doesn’t mean it’s not worth learning at all! In fact, that is the very reason why I do recommend that you should take the time to learn it!
Who Uses Them?
Kettlebell’s have been a staple of Russian Fitness Training for decades, historically being used by the Russian Military, Special Forces, Elite Athletes, Martial Artists and the traditional Strongmen of old.
They are now the fastest growing exercise trend in the US, where they enjoy an almost cult like status. Recent media attention has ranged from The Today Show, Time and Newsweek, to Rolling Stone magazine-being named hottest new fitness product 2002.
This ultimate physical training and conditioning tool has also been adopted by the US Marines, Special Forces, Secret Service, SWAT, Professional Athletes and Champion Powerlifters. Even Hollywood celebrities such as Penelope Cruz and Ed O’Neil are enjoying the amazing benefits of this unique training device.
Australia’s own World Boxing Champion Kostya Tszyu has been enjoying the ultimate workouts and mind blowing benefits that only Russian Kettlebell’s can give for years!
What do all these guys have in common?
They all require amazing cardiovascular fitness, great amounts of strength and energy in repeated bursts, not to mention dynamic power and flexibility. What they don’t require is any excess bulk that can weigh them down!
And how do they look?
Lean, Defined, Toned, Athletic, Sleek, Powerful and Functional!
So, if you want to look like these guys, why are you wasting your time training like you want to be a bodybuilder?
With all of the benefits available to you from Kettlebell training, it is potentially one of the best things you could ever do for your sports performance, fitness and health.
My question then to you is: