Iron Edge – Serious About Training

VOLUME 3 APRIL 2012

HIGH PERFORMANCE

TRAINING GEAR BY

IRON EDGE AFL Brisbane Collingwood Carlton Essendon Fremantle Geelong Gold Coast Melbourne North Melbourne Richmond St Kilda Western Bulldogs Adelaide Sydney Hawthorn Port Adelaide Greater Western Sydney West Coast

GYMS RACV YMCA Genesis Goodlife Virgin Active Fitness First Fenix Fitness Clubs Performance Training Centre South Pacific Health Club

INSTITUTES Australian Institute of Sport Victorian Institute of Sport New South Wales Institute of Sport Queensland Academy of Sport Western Australian Institute of Sport

RESELLERS 2

WHO WE SUPPLY ADF Australian Army Australian Navy Australian Air Force Australian SAS

RUGBY Brisbane Broncos Melbourne Storm Newcastle Knights West Sydney Tigers Waratahs Manly-Warringah Sea Eagles Melbourne Rebels St George Illawarra Dragons Canterbury-Bankstown Bulldogs Brumbies Rugby

OTHER Cricket Australia Tennis Australia Melbourne Victory Soccer South Dragons Basketball CrossFit Tennis Australia Australian Baseball Professional Golf Association of Australia Original Bootcamp Australia Metropolitan Fire Brigade Basketball Australia Boot Camps Australia

CONTENTS Training Equipment

6

Power Ropes

8

Power Rings

10

Aqua Bags & Slosh Balls

12

Crash Mat

14

Climbing Ropes

14

Pull-up Ropes

14

Wall Balls

15

Racks

Dead Balls

15

Matrix 52

Medicine Balls

15

Single Cell Matrix

Wrestler’s Bags

16

50

56

Wide Cell Matrix

56

Torsonator 18

Free-Standing Matrix

57

Power Vests

20

Wall-Attached Matrix

58

Sleds, Harnesses & Belts

22

Matrix Accessories

59

Farmer’s Walk Handles

22

Pain Frame

60

The Hurt Terminal

23

Assault Rack

62

Clocks and Timers

23

Wall-Mounted Chin-Up Bar 64

Captains of Crush

24

Stall Bars

Gripper Accessories

25

Kettlebells 66

Power Clubs

26

Kettlebell Fast Start Guide

69

Power Bags

28

Classic Kettlebells

70

Plyometric Boxes

28

64

Pro Grade Kettlebells

70

Sledgehammers 29

Kettlebell Packs

72

More Training Equipment

29

Kettlebell Accessories

73

Weightlifting

30

Kettlebell DVDs

73

Olympic Barbells

33

Power Bands

78

Power Barbells

33

Power Bands 41”

82

Economy Barbells

34

Power Bands 12”

84

Uesaka Barbell

34

Two Metre Agility Bands

85

Premium Bumper Plates

36

Resistance Tubing

85

Standard Bumper Plates

38

Micro Bands

86

Technique Bumper Plates

40

Power Band Accessories

86

Weight Plates

40

Rehab & Prehab

88

Custom Bumper Plates

41

Rumble Rollers

90

Fractional Plates

41

The Foam Roller

92

Squat Stands

42

The Stick

93

Barbell Collars

42

Massage Balls

93

Weight Bench

43

Rehab & Prehab DVDs

93

The Log

43

Training & Education

94

Weightlifting Platforms

44

Iron Edge Workshops

94

Accessories 44

DVDs, Books & E-books

95

Weightlifting Shoes

Iron Edge Live

98

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TESTIMONIALS Melbourne Storm & Australian Kangaroos Rugby League “The diversity and range of training products Iron Edge offers is easily the best I have experienced in the 12 years I have worked in elite sport. Rick’s passion to supply innovative and unique training tools has allowed me to continually challenge my athletes, add variety to training, and ultimately achieve excellent results in all areas of strength and conditioning.

I am currently using the Power Bands, ropes and rings, Slosh Balls, Torsonator and Power Rope in resistance sessions. I look forward to continue using the latest and best products from Iron Edge for years to come.”

— Alex Corvo Physical Performance Coach Melbourne Storm and Australian Kangaroos Rugby League

Collingwood Football Club “Iron Edge has introduced to the Collingwood Football Club some very functional and innovative training strategies which have provided us with an opportunity to enhance the players strength and power

characteristics. Implementing kettlebells into our conditioning program has enabled a specific application towards Australian Rules Football. The Collingwood Football Club are continually seeking cutting-edge equipment and transferring training adaptations to the sporting environment; Iron Edge Kettlebells will provide an opportunity to progress to a new level of performance.”

— David Buttifant PhD Collingwood AFL Physical Preparation Manager

Richmond Football Club “Iron Edge has continued to provide the Richmond Football Club with high quality, innovative high performance products. Their products, service and support has been exceptional for the long time we have been associated with them. We consider the team at Iron Edge as colleagues at the elite level of strength & conditioning.

higher standards for our athletes, and we demand the same high standards from our equipment. This is why we endorse Iron Edge and its products.”

— Matt Hornsby Elite Performance Manager

Elite Sports Performance, Melbourne “Iron Edge has been a great resource for innovative training products and information. Iron Edge have conducted numerous kettlebell seminars at our facility which resulted in us purchasing two full sets. This has proved to be a very effective addition for our facility which we use in the preparation for all of our athletes.

Iron Edge continue to deliver superior products and progressive training information.”

— Martyn Girvan B. Sc. Exercise Science B. A. Psychology

Having dealt with Rick and his team at Iron Edge for a number of years, I have always been impressed with their high performance products and quality educational resources and advice. As a strength and conditioning team at Richmond Football Club we pride ourselves on setting

“Geelong Football Club prides itself on being cutting-edge and leading the way in strength training applied to the sporting field. This is why we have teamed up with Iron Edge in the outfitting of our state of the art gymnasium.

The quality of Iron Edge products is second-to-none. They are continuing to be innovative when it comes to design and application of implements to functional strength training.

The research performed by Iron Edge takes them around the world to find the best products available and bring them to the Australian consumer; this includes the best bumper plates, kettlebells and barbells available worldwide. Iron Edge provides immediate attention to customer needs and maintains a close customer relationship to provide a high quality service on the back of a great product.

They are able to backup their product with the ability to educate the customer on the most appropriate and safest way to use the equipment through their training courses. Iron Edge is a reputable and reliable company and one we will continue to work with in the future.”

— Dean Robinson High Performance Manager, Geelong Football Club

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Performance Training Centre “PTC is an all round strength gym. We participate in all levels of strength competitions, from Powerlifting to Strongman. We also train MMA fighters, basketballers and soccer players. We have just had one of our lifters land a scholarship in the USA as an offensive linesman.

We are not a one dimensional gym, far from it. So we demand a complete selection of equipment. While some gyms specialize in one area of strength, we don’t. Muscular endurance is just as important as outright strength. Speed is just as important as aerobic fitness.

So when I need equipment, I go to Iron Edge. I don’t know of a single supplier where I can get IWF certified bars and plates, Kettlebells, power racks, maces, sleds, platforms, bands, plyo boxes, squat stands, mats, lifting shoes, all under one roof. From Uesaka and Zhang Kong bars, to the heaviest Kettlebell available, the 80kg “bomb”.

We hold Strongman and Powerlifting comps at PTC. We have Olympic lifters pounding Iron Edge bumper plates daily. We have never had a single failure in any piece of equipment supplied by Rick. We are now in our fifth year and we have powerlifters using our stuff six days a week.

We have PTC gyms in four states using Iron Edge equipment. We have over 200 National Powerlifting records, over 40 World Records and a World Champ at PTC. We demand the same level of performance from our equipment as we do our lifters.

Rick has been supporting, understanding and honest. He knows what I expect from equipment and Iron Edge has never failed to deliver.

He will source anything we need.”

— Markos Head Strength Coach Performance Training Centre, Frankston

Cronulla Sharks Rugby League “Dealing with Iron Edge has been a pleasure. The ever growing range of cutting-edge products on offer from Iron Edge allow us to continually train and push our athletes in every discipline. Be it for maximal strength, explosive power, conditioning or flexibility, they have the gear we need. Would highly recommend them to anyone competing/training at the top level or any athlete serious about their training.”

— Trent Elkin Strength and conditioning coach, Cronulla Sharks

Bohdan Babijczuk – Conditioning Coach

Bohdan has worked for more than 15 years in the AFL as a high performance and physical preparation coach, consulting to high profile players and clubs.

Currently he works with the National Men’s Basketball League – Australian Boomers Head Fitness Coach and consults to 4 NBA basketball players. He has also been published in various sports journals.

“I am writing to thank you guys for being different to most sports equipment suppliers.

It’s pleasing to see a company look out for those who enjoy training and who enjoy getting real athletic results.

I have used the Power Rings and Bands on the international athletes that I coach – both in Basketball and Athletics. The athletes love training with the equipment. The reasons for using such equipment are too numerous to mention without sounding like one is waffling on and giving a sales pitch.

As National Strength and Conditioning Manager for Basketball Australia we are purchasing a number of sets of Power Rings and Bands to be used in our training camps and for when traveling. With the varied exercises these pieces of training equipment provide the athletes can maintain high levels as well as make gains. The convenience of using this equipment means we are time efficient and don’t waste needless energy - all of which allows for more recovery and less burn out. Some of our professional players in the NBA and WNBA have requested the rings and bands so they can basically use them as a portable gym – working both the upper body and legs comprehensively. The programs that the rings and bands can provide are limited by only the coaches’ or users’ knowledge.

Thanks again to the staff at Iron Edge for providing this form of training device.”

— Bohdan Babijczuk Conditioning Coach for NBL, AFL and other high-profile clubs.

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TRAINING

EQUIPMENT At Iron Edge we only interest ourselves in products that work. That’s why we not only sell the latest resistance gear like Power Bands and Aqua Bags but also proven old school products like Kettlebells, Wrestler’s Bags and Mace Bells. It’s never been about fads for us. And it never will be.

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POWER ROPES FIFTEEN METRES OF HARD WORK

The Power Rope is classic Iron Edge; a new, unusual implement that has a pain factor that far outstrips its innocuous appearance. Simple to set up and equally as simple to use, it provides an intense upper-body workout in a very brief period of time. Five minutes with a Power Rope and many will walk around it forever after as though it’s a snake.

The benefits of Power Rope training are twofold; it provides a gruelling cardiovascular workout while training both grip strength and shoulder endurance. Power Ropes will deliver great results without the pounding and stress of running long distances.

An extra benefit of working with ropes is that they require a coordinated physical effort emanating from the core; you have to revert to using your core as the prime mover to keep the ropes going.

Ropes don’t require a high level of skill to use; minimal instruction and practise is all you need to get started.

They are also easy to store and are mechanically simple, which makes them easy to maintain. Power Ropes are also available with a nylon casing that prevents shedding as well as protecting them from the elements, which makes them ideal for boot camps and outdoor applications.

Try this simple workout with your Power Ropes: • 20 double rope waves • 5 squats with the rope over your shoulders (facing away from the anchor point) Repeat for 10 rounds

Or you could give this one a go for something a bit more challenging: • Backward lunge while performing an alternating rope wave, 5 lunges each side • 5 squats with the ropes over your shoulders (facing away from the anchor point) • 10 burpees Repeat for 10 rounds

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Or this one might be more up your alley: • 10 rope thrusters: Squat facing the anchor point with one end of the rope in each hand at shoulder height. As you stand up from the squat push the rope ends over your head.

• 10 double rope waves • Backward lunge while performing an alternating rope wave, 8 lunges each side • Plank hold: 45 seconds

― Jason McKenzie Personal Trainer, VIC

15m Power Rope, 1.5” thick Made from sisal with sealed ends.

15m Power Rope, 2’’ thick Made from sisal with sealed ends.

15m Power Rope with Nylon Casing, 1.5” thick Nylon cover and sealed ends provide a longer lifespan.

15m Power Rope, 2’’ thick with Nylon Casing Nylon cover and sealed ends provide a longer lifespan.

15m Power Rope Pack 1 x 15m Power Rope, 1.5 thick 1 x 15m Power Rope, 2’’ thick

Rope Wall Mount Store your Power Rope off the floor and out of the way.

TRAINING EQUIPMENT

I thought Power Ropes looked too simple and easy to be effective. But after a few minutes of use, I realised I had stumbled onto a fantastic way to train cardio and upper body conditioning.

My clients love them and the ropes are now a part of my daily workout routines. Keep the good products coming!

Power Rope Pack with Nylon Casting 1 x 15m Power Rope, 1.5” thick with nylon casing 1 x 15m Power Rope, 2’’ thick with nylon casing

Band / Rope Anchor Attach to wall for secure anchoring point.

Complete Rope Pack 1 x 15m Power Rope, 1.5” thick 1 x Rope Anchor 1 x Rope Wall Mount

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POWER RINGS GYMNAST STRONG

Suspension training has taken off in a big way over the last few years. It makes most exercises more challenging, due to the fact that you have to constantly balance and stabilise.

Still rings made their debut at the Olympic games in 1908 and have been a staple of the gymnastics curriculum ever since.

Anyone who has watched it knows that some of the world’s strongest upper bodies are on show during this event. Exercises like the basic chin-up, dip and muscle-up will get you started, and soon you’ll be chasing the more demanding ones, like the infamous Iron Cross.

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Iron Edge offers a number of rings to address a variety of needs.

Our resin rings are at an entry-level price point, but will ably serve the most skilled user while the wooden rings will facilitate a greater degree of performance through a better grip. Iron Edge also have a number of rings bundle packages on offer, which include chalk and an instructional DVD that, short of your own gymnastics instructor, is essential to mastering the apparatus.

Wooden Power Rings Come with a 3m strap and adjustable buckle. Straps are numbered for easy height adjustment.

Power Rings Come with a 3m strap and adjustable buckle. Straps are numbered for easy height adjustment.

Rope Power Rings Come with 3m indexed strapping and adjustable buckle.

Wooden Power Rings Complete Package Includes: 1 x set Wooden Power Rings 2 x Chalk Blocks 1 x Ring Training Fundamentals DVD

Power Rings Complete Package Includes: 1 x set Power Rings 2 x Chalk Blocks 1 x Ring Training Fundamentals DVD

Ring Training Fundamentals DVD Master the rings with this comprehensive introductory video.

Includes BONUS super moves.

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TRAINING EQUIPMENT

AQUA BAGS & SLOSH BALLS WHEN THE TOUGH GO TO WATER

Aqua Bags and Slosh Balls put water to work to make your resistance training more challenging.

Most other resistance training implements are constant loads that you shift against gravity through a given movement. Aqua Bags and Slosh Balls take that to a whole new level by giving the resistance a life of its own.

Instead of pushing an inert load, like steel, you’re now dealing with water. This load will flow from place to place in response to your movements, effectively creating resistance that is inconstant and variable.

Slosh Balls are similar objects, but without handles.

They need to be cradled or held, but that’s pretty much their only requirement; you can lift, heft or swing them through any movement patterns you choose.

Most stability training, like that performed with a Swiss Ball, focuses on exerting destabilising forces from the ground up. Aqua Bags and Slosh Balls provide instability that comes from the implement itself. This is a truer experience as far as sporting application is concerned.

Iron Edge Slosh Balls and Aqua Bags are made from the same material as white water rafts to prevent leakages.

The Aqua Bag functions along the lines of a barbell.

It is fitted with handles both horizontally and vertically, which allow for different grip positions. And although you have the load working against you, the nature of water and the bag itself is that it’s soft and forgiving.

It makes various kinds of training moves – such as Olympic lifting moves – immediately available, rather than a difficult technical exercise that requires months of exacting skills training.

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Aqua Bags are available in two sizes: • The Bullet: holds up to 21kg • The Slug: holds up to 35kg

Slosh Balls come in three sizes: • Small: up to 15kg • Medium: up to 25kg • Large: up to 40kg

Fill with a combination of air and water. Less water means less weight, but makes the load harder to handle.

Made from super-strong mesh reinforced vinyl, these aqua products are built to last.

These water-filled devices give you an unstable workout – making regular exercises like squats, lunges and presses deceptively difficult. The Aqua Bag/Slosh Ball products are filled with water and a cushion of air. They’re unique to Iron Edge.

Aqua Bag - Bullet Weight - up to 21kg

Slosh Ball - Small Weight - up to 15kg

Aqua Bag - Bullet & Slug Value Pack 1 x Bullet 1 x Slug

Aqua Bag - Slug Weight - up to 35kg

Slosh Ball - Medium Weight - up to 25kg

TRAINING EQUIPMENT

Take your training to new heights with the Aqua Bag range.

Slosh Ball - Large Weight - up to 40kg

Slosh Ball Pack 1 x Small 1 x Medium 1 x Large

Aqua Bag Pump

PUMP COMES FREE WITH AQUA PRODUCTS

“These are used now by many here in the Monkey Gym, for a good reason: they are hard work; they are beautifully unstable, and the models we have (without straps) work the grip a treat.

Aqua Bag/Slosh Ball Pack 1 x Bullet 1 x Slug 1 x Small Slosh Ball 1 x Medium Slosh Ball 1 x Large Slosh Ball

To the exercises you have outlined, we have added: Throwing the devices to each other while standing (so like medicine balls work, but on steroids) and stair walking with both hug, over the shoulder, and overhead grips.

We only 3/4 filled the big slosh ball; less water means less weight, but also means much harder to handle in the instability sense, so we love it.

Made from white water raft material

We 100% endorse these devices. They are extremely well made. Neither device has lost a drop of water, and they have been dropped from head height on occasions too!”

— Kit Laughlin Stretching & flexibility expert pandf.com.au

Water-fillable

Lockable airtight valve

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Crash Mat Standard size: 1800mm x 2500mm x 60mm.

Custom sizes available upon request.

Rope climbing has one significant drawback that increases the better you become at it: While you can climb higher, there is also further to fall.

The Iron Edge Crash Mat takes the risk out of this enterprise.

Climbing Ropes

Carabiner Aluminium screw gate, rated 2 tons.

4m Climbing Rope with eyelet

7m Climbing Rope with eyelet

Climbing Rope with Sling and Carabiner 4m and 7m Climbing Rope available.

Pull-up Ropes Chin-ups should be a staple exercise in any decent training program.

Rope pull-ups take the standard chin-up to a whole new level by working your grip much harder than ordinary pull-ups due to the thickness, vertical hand positioning and instability of the rope.

Pull-Up Rope Add a new challenge to pull-ups.

Size: 2 metres, 1.5” thick

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2” Pull-Up Rope Add a new challenge to pull-ups.

Size: 2 metres, 2’’ thick

Pull-Up Rope Pack Both 1.5” and 2” Pull-Up Ropes in one pack

Band Rope Climb 1 x Climbing Rope with eyelet 2 x Carabiners 1 x Standard Agility Band Available with 4m or 7m Climbing Rope.

Sling Rated 1 ton.

TRAINING EQUIPMENT

Wall Balls New spin on traditional Medicine Balls.

Can be used for: • Wall throws • Acceleration drills in any plane

Wall Ball 8lb

Wall Ball 12lb

• Deceleration partner drills • Explosive throws for power development • Queuing for correct squat depth

Wall Ball 14lb

Wall Ball Pack 1 x 8lb 1 x 12lb 1 x 14lb 1 x 20lb

Wall Ball 20lb

Dead Balls Designed not to bounce, these Dead Balls are ideal for traditional Medicine Ball exercises, but will not bounce or roll away. Great for explosive slams and incredibly durable.

Dead Ball 3kg

Dead Ball 6kg

Dead Ball 12kg

Dead Ball 15kg

Dead Ball 9kg

Dead Ball 23kg

Dead Ball Pack Includes: 3, 6, 9, 12, 15 and 23kg.

Medicine Balls Medicine Balls are still a popular way to improve specific aspects of fitness; primarily speed, power, strength and acceleration.

Available in 1kg increments from 2-10kg.

Rubber Medicine Ball Pack Includes 1 x 2kg through to 10kg weights

Medicine Ball Rack

Rubber Medicine Balls

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WRESTLER’S BAGS AS GOOD AS YOUR VERY OWN GOAT, BUT EASIER TO CATCH

By virtue of its highly unusual design, the Wrestler’s Bag can be used for a plethora of exercises to target the core, upper body and grip.

It can also be used to develop coordination as well as increase joint and shoulder mobility. Many of its signature exercises require swinging and spinning, which means that different movement patterns are united as part of the same exercise.

The Iron Edge Wrestler’s Bag can be added to your body weight for push-ups, squats, jumps, power crunches, and various other plyometric exercises. There isn’t a more versatile fitness product on the market, not to mention safe; it has the unique distinction amongst resistance equipment of being soft.

The Iron Edge’s Wrestler’s Bag has a soft vinyl cover that contains individually sealed satchels of sand. These are then wrapped in wool. Nylon straps have been added as grip-saving devices, as well as a safety feature during some of the more heavy-duty swinging that you may wish to indulge in. The bags come in sizing that ranges across increments of 5, 8, 12, 17 and 22kg.

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Wrestlers Bags

Wrestler’s Bags By virtue of its highly unusual design, the Wrestler’s Bag can be used for a plethora of exercises to target the core, upper body and grip.

Available separately in 5, 8, 12, 17 & 22kg or in a pack of 5.

TRAINING EQUIPMENT Bulgarian shepherds were often forced to carry lambs and weak sheep around their shoulders when they were wandering with their herds, and often performed acts of strength with sheep and goats at street fairs.

The design of the Wrestler’s Bag is based on the body of an ovine and its use is considered a modern interpretation of the old tradition.

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TORSONATOR TEAR YOURSELF A NEW CORE

Gotta love those Eastern Europeans. When it comes to getting strong, they’ve always got an effective and idiosyncratic way to go about it: Kettlebells, Wrestler’s Bags and the full-contact twist.

The full-contact twist is the mother of all core exercises. Originally performed by athletes like discus throwers and shot putters, the full-contact twist was used to develop rotational power. Ab exercises like sit-ups and crunches only develop muscle endurance in the rectus abdominis. The full contact twist engages the entire core and does so in way that allows that power to be harnessed through the legs in a standing position. In short, it’ll make you hit harder; whether your target is a ball or an opponent.

Essentially, the Torsonator is a floormounted pivot that allows the full-contact twist to be safely and effectively executed with a barbell. The value of the Torsonator is not limited to core work, however; it is a multi-directional tool that allows a range of exercises for all body parts. It is also an excellent training device for both the deadlift and the squat. Because the Torsonator allows you to lean into the weight while squatting or away while deadlifting, it removes issues related to balance and comfort of bar positioning. It also incorporates the use of bands easily and safely. A range of grips and handles are available to suit a range of exercises, as well as increase levels of difficulty and changes of emphasis.

The Torsonator trains you on your feet. This is the beauty of the Torsonator, and one of the secrets to a functionally strong core that will assist in your chosen skill set. The Torsonator is brutally effective and simple to use.

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Single Torsonator

TRAINING EQUIPMENT

Double Torsonator Trains up to four people at a time. Comes with two sleeves (extra sleeves available).

Torsonator Handles Pack 2 x Single Handle 1 x T-bar Handle 1 x Grappler Handle

Double Torsonator Super Pack 2 x Single Handles 1 x T-bar Handle 1 x Grappler Handle 1 x Double Torsonator 1 x Talk the Torque DVD

Torsonator Accessories Torsonator – The Complete Guide DVD With over 25 drills covered in detail, this DVD breaks down all the best and most effective Torsonator exercises.

Torsonator Sleeve Can be added to double unit or attached to the Matrix or Assault Rack.

Single Handle Increases range of motion and allows you to significantly up the kilos in rows.

Grappler Handle Great for rows, presses and increasing the lever length on rotational movements.

T-bar Handle Ideal for bent over rows, rotations and partial deadlifts.

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POWER VESTS WEAR THE PAIN

The Power Vest is a straightforward piece of equipment with a host of applications. Vests are a convenient and functional way to increase the load during a cardiovascular exercise like running, or to increase the total load of bodyweight exercises such as chin-ups and dips.

They are also very useful for activities where you load one body part over another.

Take the overhead squat, for example.

The total load you can squat is not limited by your leg strength, but by the total load you are able to hold over your head.

By strapping on a Power Vest, you can increase the load being driven by your legs, without increasing the weight you

have to stabilize overhead. Farmer’s Walks are another example where the load is limited by grip strength, rather than the capacity of your legs to shift it.

The Power Vest can also be used for power exercises, like the kettlebell jerk. Not only do you have the increased load on your legs, but that increased demand will mean that your legs need to work harder to drive the kettlebell upward. This is an excellent way to overload before moving up to a heavier kettlebell.

The Power Vest is the best way to load a bodyweight exercise because the load is firmly secured proximally to the torso.

During a chin-up, for example, if the load is secured around the torso, your path through the movement is truer than it is with a weight hanging between your legs.

This will provide better carryover to a bodyweight chin because the movement pattern is identical.

In the same way, Power Vests are the best way to load plyometrics and agility drills because they will both increase your workload and force you to work harder during deceleration.

New design The 2012 model has undergone many design changes answering all the concerns with the previous model.

• Contoured to the body with padded shoulder straps • Adjustable straps to fit any body size and shape • Weights adjustable – can deload by 1.1kg increments until completely unloaded • Freedom of arm movement for overhead work and even handstand push-ups!

• Machine washable

20kg Power Vest No sag, guaranteed

10kg Power Vest

Comes with 18 x 1.1kg weights

Exercises: • Glute Ham Raise • Running • Agility drills • Speed drills • Planks Rock-solid construction and unique tailored fit

• Glue Ham Raise • Push-ups • Pull-ups • Jumping squats • Jumping lunges • Conditioning drills

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TRAINING EQUIPMENT

Sleds, Harnesses & Belts Sleds are essentially ground-level devices to be loaded with weight and either pushed or pulled, by hand or by harness. You can stand, crouch or bear crawl to change the emphasis, but it’s pretty much all the same in terms of where they score on the torture-meter.

The Power Sled is our classic model. It is a rectangular piece of steel fitted with a vertical post for loading weight plates. The sled perimeter is fitted with a rail and an eye ring that moves along it. This way, you can change direction without having to turn the sled. This makes for faster transitions and less damage to the grass or flooring, and no turning circle is required which makes the Power Sled ideal for confirmed spaces.

Power Sled Sled training with attitude.

Power Sled + Harness Pack Great for GPP.

Neck Harness Strong neck = strong body

IronMind Super Squats Hip Belt Improves squats without stress or strain on your back.

Can also be used for weighted chins / dips or with the Power Sled, Hurt Terminal and Agility Bands.

Farmer’s Walk Handles The Farmer’s Walk is one of the simplest strongman lifts to perform. However, finding a load of a reasonable size and weight distribution is often a problem. Iron Edge has produced these handles – designed and manufactured from the ground up – entirely in Australia. They offer the advantage of vertical plate loading, which means the weight plates cannot come loose mid-walk and are protected from damage should you fail and drop them to the ground.

The Farmers Walk Handles are built like Sherman tanks. They’re manufactured from indestructible high-quality steel and encased in a matte-black powder-coating that resists abuse and provides a textured grip surface.

Farmer’s Walk Handles: as essential to strongman as a Scandinavian surname.

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Iron Edge Harness Affordable harness. Great for Sled and Agility Band work.

IronMind Pulling Harness The best money can buy. As used by ‘The World’s Strongest Man’ contestants.

TRAINING EQUIPMENT

The Hurt Terminal The Hurt Terminal is essentially a sled but has handles that allow you to push or pull the unit.

Two handle positions: uprights and t-bar

What does Hurt Terminal training do for me?

It gives you a killer strength and endurance workout. It will have your whole body screaming for a break.

Why is it so hard?

Short upright for plate loading

There’s something particularly difficult about pushing or pulling a heavy object along a surface.

Friction and gravity are your worst enemy.

Add extra weight for more pain but be sure to increase the size of the bucket! You can also attach a harness and rope and use it as a traditional sled.

Made from 3mm steel

INCLUDES IRON EDGE HARNESS AND PULLING STRAP WITH CARABINERS

The Hurt Terminal can be used on virtually all surfaces

Clocks and Timers

GYMBOSS Timer The ‘must have’ tool for every personal trainer or fitness enthusiast. This quality interval timer will make any workout easier to plan and execute with more accuracy and consistency.

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1 or 2 intervals - 2 seconds to 99 minutes

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Repeat up to 99 times

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Beep and/or Vibrate alarm

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Alarm duration 1, 5, or 10 seconds

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Stopwatch function

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Secure Belt clip

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Compact Size (1 ¾ x 2 ¼ x ½ inches)

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Water and shock resistant

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AAA battery required

GYMBOSS Max Timer The Max handles up to 25 different intervals, rather than the original two, and vibrates when the timer sounds.

Iron Edge Interval Timer The clock that governs your training space needs to have multiple functions, like this one. It will act as a timer, complete with rounds, and when not in use will display accurate time of day. When you’re training like the devil’s after you, it’s bright enough for you to see just how close he actually is.

GYMBOSS Armband The GYMBOSS armband comes in two strap sizes, catering to limbs the diameter of 6 to 12 inches and 9 to 19 inches. Attach to the ankle or bicep.

Guaranteed that if you don’t hear the timer, you can feel the vibration.

Features: • Clock display • Stop watch to hundredths of a second • Pre set intervals: Set number of sets, rest periods and work periods pre workout • Remote control • Wall-mounted • Viewable from at least 50m away

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CAPTAINS OF CRUSH THE GOLD STANDARD OF HAND GRIPPERS

Captains of Crush Grippers are the worldwide benchmark for building and testing your grip strength.

If you have to pick just one grip-strength tool, this is it: Captains of Crush Grippers • Original, authentic, unmatched: The gold standard for building and testing grip strength.

• Designed to produce the quickest gains in grip strength and hand health.

• Premium materials, proprietary elements, precision manufacturing.

Made in the USA. • Available in 11 strengths. Whether you are just starting off, rehabilitating an injury, or can already crack coconuts with your bare hands, there’s a gripper to meet your needs.

United States Arm-Wrestling Captains of Crush Grippers blazed new trails in the gripper world, taking what had been largely a cheap, imported plaything and turning it into a beautifully designed and crafted tool for serious strength athletes. Made in the USA and known worldwide, nothing else puts power in the palm of your hand like a Captains of Crush Gripper.

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Certification: Making It Official In 1991, IronMind certified the firstever Captain of Crush Richard Sorin for officially closing the No.3 Captains of Crush Gripper. Over the years, as with any sport, rules for correctly closing the Captains of Crush Hand Grippers No.3, No.3.5, and No.4 had to be added to cover unforeseen gaps or to maintain the integrity of the original challenge. IronMind has always been very serious about our stewardship of the Captains of Crush certification program: if others wanted to develop a diluted certification program, that was fine; but the spirit of the prestigious Captains of Crush certification program would not be compromised. It’s no accident that if you want to find the biggest names in the grip world, you will find them on the Captains of Crush Hand Grippers No.3, No.3.5, and No.4 certification lists: Sorin, Brookfield, Kinney, Holle, Samuelssson, Gillingham.

Guide c.60lb For beginners, seniors, rehab, and easy warm-ups.

Sport c.80lb For high school athletes, weekend warriors, strong guys who like light warm-ups.

Trainer c.100lb For those who are ready for serious grip training: athletes, lifters, public safety officers.

Point Five NEW! c.120lb Transition to the powerhouse CoCs—the Point Five is perfectly positioned to give you the boost you need to conquer the No. 1.

No.1.5 c.167.5lb Ease into the No.2.

TRAINING EQUIPMENT

Captains of Crush Hand Grippers come in 11 strengths, so whether your grip strength sizes up as X-Small or 3X-Large, we have your perfect fit.

Calibrated spring

No.2 c.195lb Success here means you’ve got a grip to brag about. If your life or your sport depends on your grip strength, conquer this gripper.

No.2.5 c.237.5lb A stepping stone to the No.3.

No.3 c.280lb Certifying on the Captains of Crush No.3 Gripper is the most widely-known and highly-respected feat of grip strength in the world.

Knurled handle

No.3.5 c.322.5lb Warning: the No.4 is in sight.

No.4 c.365lb Certify the No. 4 and you have proven yourself on the ultimate test of crushing grip.

Precision laser cut

No.1 c.140lb Most people who lift weights can’t close this gripper. If your safety depends on your hand strength, master this level.

Gripper Accessories

Small CoC Gripper Caddy for 5 Give your grippers a home at your desk.

Weightlifting Chalk Gym chalk reduces moisture on the hands thereby improving the ability to maintain your grip...

Grip Masters Manual Moving beyond ‘Mastery of Hand Strength’, John Brookfield continues his tradition of breaking new ground in grip training.

Captains of Crush Grippers Book (Second Edition)

The Super Gripper Fully adjustable grip training device. 45–345lbs.

Claw Grips Another tool for developing super strong fingers. Great for hooking over the Chin-Up Bar.

Dry Hands This is a must-have product if you’re into weightlifting, kettlebells or find sweating gets in the way of your grip.

The Official Gripper of: The Arnold Sports Festival The World’s Strongest Man Contest The GNC Grip Gauntlet

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POWER CLUBS STRENGTH, ENDURANCE AND FLEXIBILITY

Power Clubs train flexibility and strength through extreme ranges of movement, virtually bulletproofing shoulders from injury.

Benefits of Power Club training: • Develop shoulder strength, endurance and flexibility through extreme range of motion.

• Vastly improve grip and wrist strength.

• Train dynamic shoulder flexibility and stability.

• Improve timing and coordination.

• Thoroughly train the whole rotator cuff musculature.

Power Clubs are an ideal training tool for sports such as: • Golf

• Baseball

• Tennis

• Squash

• Swimming

• Wrestling

• Cricket

• Martial Arts

Our Power Clubs have been handcrafted from milled steel and are virtually unbreakable. They are available in 2, 4, 6, 8, 10, 15 and 20kg weights. Sizes from 2kg–10kg are sold in pairs while the heavier weights can be purchased individually.

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TRAINING EQUIPMENT 2kg x 2

4kg x 2

6kg x 2

8kg x 2

15kg

10kg x 2

20kg

Complete Set of Clubs 2kg x 2 4kg x 2 6kg x 2 8kg x 2 10kg x 2 15kg x 1 20kg x 1

Intermediate Set of Clubs 6kg x 2 8kg x 2

Beginners Set of Clubs 2kg x 2 4kg x 2

“Power Clubs are the “Holy Grail” for shoulder rehabilitation specialists. They represent the key link between injury rehabilitation and unrestricted sporting return.

The Power Club is the single best tool that exists for shoulder strength. Whatever sport you pursue, if it involves your shoulders, then Power Clubs will give you the edge over your competition and “bulletproof” your shoulders against non-traumatic shoulder injury.

Clubbell training is not easy; it takes training and time to learn and apply. Remember, clubbell sport was an Olympic sport in the early 20th Century and it has been the choice training tool of many of history’s greatest strength athletes.

I’ve spent 20 years in weight training and sports medicine, and Power Clubs are the tool I use to take my athletes back to the top of their sport.”

— Andrew Lock, Melbourne BPhysio(LaT), MPhysio(Melb), CFCE(USA), CRED M.D.T., MAPA

Power Clubs: Which clubs are right for you?

Is it you?

Shoulder Flexibility & Mobility

Grip & Shoulder Strength

Ideally, buy this set (kg)

An average woman

2

4

2, 4, 6

A strong woman

2

4

2, 4, 8

An average man

2

6

2, 6, 10

A stronger than average man

4 or 2

6 or 8

4, 6, 10

A very strong man

4

8 or 10

8, 10, 15, 20 27

POWER BAGS THE ULTIMATE DEAD WEIGHT

Want something hardcore?

The Power Bag is your tool. Will hold up to 80kg of sand, giving you the ultimate dead weight. Made from the incredible strong Cordura fabric, you can be sure of their durability.

Power Bag with Handles Holds up to 40kg. Sand not included.

Inner Bag Holds up to 10kg of sand.

ED MODEL REDESIGN 2012 RIL AS OF AP Power Bag Holds up to 80kg. Sand not included.

Plyometric Boxes Iron Edge’s Plyometric Boxes are designed for serving the needs of jump-oriented plyometric exercises, step-ups and Bulgarian squats ‒ to name a few. Super sturdy with a textured non-slip rubber surface. The boxes are sold as a set, comprising three different heights – 12, 18 and 24 inches.

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The Complete Sandbag Training Course Book

Power Bag Kit 1 x Power Bag 1 x The Complete Sandbag Training Course Book

So you’ve tried most forms of training but want something that will push you even further?

5kg Sledgehammer

10kg Sledgehammer

If you like the kettlebell and other hardcore training tools, you’ll be addicted to the sledgehammer in no time.

Sledge training uses the flexor chain of muscles which counteracts the more regularly used extensor muscles.

TRAINING EQUIPMENT

Sledgehammers

15kg Sledgehammer

Our sledgehammers come in weights of 5kg, 10kg and 15kg. We recommend starting out with the 5kg, then moving up to a 10kg. If you make it to a 15kg, you’re an animal!

Additional Training Equipment

The Abdominal Wheel Will challenge even the toughest athlete.

Ab Mat Abdominal mats are used to gain a greater range of motion in sit-ups as well as supporting the natural curve of the spine.

Mace Bell A nasty all-round training tool. Shot-loaded for further punishment.

Weight when empty: 12kg.

Speed Rope Thin wire ensures minimal drag making double and triple unders a breeze… well… sort of.

Iron Shot Load the Mace Bell with up to 15kg of Iron Shot.

Speed Rope x 10 When one is not enough!

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WEIGHTLIFTING Olympic lifting demands precision implements. With the global explosion of CrossFit, Olympic lifting has stepped out of the shadows and is attracting the attention it has long deserved. From platforms to bars, to a full range of bumper plates, we have all the necessary gear available.

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IRON EDGE BARBELLS AUSTRALIAN-MADE AND WORLD CLASS

Australians are regarded as extremely resilient people with the ability to overcome any hurdle that’s thrown at us. The rest of the world respects us for it. At Iron Edge we go about manufacturing in the same way; without shortcuts and without compromise. Our barbells are made to no exception, we’ve sourced the best materials worldwide and put them in the hands of highly experienced Australian engineers to create a range of world class barbells.

For anyone with Olympic lifting experience, they recognise that there are two things that can fail on a bar; either the shaft will bend or the sleeves detach. If you sort out these two issues, you have a barbell that you can rely on for decades. We’re so confident of the quality of our bars that we’ll cover all claims against bending* and collar malfunction. In short, if there’s a problem with a bar we’ll take care of it – We stand by their quality and our claim that these are right up there with the best bars available, anywhere in the world.

We’re asked every day about the quality differences between bars and the resulting price differences. We’ve outlined five key aspects that define a barbell in terms of quality: 1. Shaft This is essentially the most important component of any barbell. Once the shaft is bent, the bar is rendered useless.

We’ve gone to great lengths to ensure that we have the best shafts money can buy, so we’ve sourced our steel from a renowned mill in Japan. The Japanese have been world leaders in steel quality for years. The result is a shaft that can only be described as providing the perfect blend of feel and whip. No matter what weight you are shifting, these shafts will always remain dead straight.

2. Shaft Coating There are several ways to coat a barbell: • Chrome. Extremely cost-effective and aesthetically pleasing when brand new, but not particularly durable.

The coating will flake off over time and the bar is subject to corrosion. These bars are only a prospect for entry level lifters.

• Oxide/Zinc. Also extremely cost-effective. Better durability than chrome however they tend to show wear and tear and discolouration within a weeks use.

• Black Nitride Bar. With our bar we opted for black nitride, and for good reason. To obtain this kind of finish the shaft needs to be heated to over 200 degrees celsius before having a black nitride coating applied. The black nitride and steel then combine together and essentially become one intertwined substance. As a result, you have a barbell with an impenetrable surface which lasts longer, looks better and is more durable. Put simply, you won’t get a better finished bar.

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3. Knurling Everyone’s got their own idea of the ideal knurling so it’s tough to appease everyone. We decided to trial seven different knurling patterns in the hands of some very experienced lifters and get their feedback. There was a common theme; they wanted a very fine knurl with a almost soft feel but one that was going to provide plenty of grip.

The resultant knurling is superb, allowing you to rip the bar off the ground with confidence without ripping your hands apart. For the centre knurl, we opted for an even shallower knurling (ala the Uesaka barbell) ensuring enough grip in the rack position, without the unpleasantness of tearing skin off your chest.

4. Sleeve Again, we avoided shortcuts and cost limitations and forged our sleeves from stainless steel, machine finished with a light, textured ribbing to avoid collar slippage. Not only is the stainless steel 100% reliable and indestructible it is aesthetically pleasing to the eye, especially in contrast with the black nitride of the shaft. Stainless steel is the most rust-proof material around and therefore doesn’t need a coating, so you can be assured the finish will remain for the lifespan of the bar.

5. Sleeve Rotation The rotation of these sleeves is driven by no less than five Japanese made needle bearings at each end. While IWF barbells utilise similar bearings, you’ll find that traditionally barbells at this price point utilise bushings only. Needle bearings result in less friction, hence providing a more linear, free-flowing spin. Put simply, if you’re an Olympic lifter and limiting yourself to a bushing bar you’re using the wrong bar! To further ensure the bearings maintain their free spin for years to come, they are encased in the sleeves to eliminate dust and grit build up. *Warranty against bending: Barbells are designed to be used in conjunction with bumper plates and weightlifting platforms. Warranty will not cover bars that have been dropped onto steel cages, spotting arms boxes or any foreign objects. Warranty will not cover bars that are used for Olympic weightlifting without bumper plates or adequate weightlifting platforms.

WEIGHTLIFTING

Iron Edge Olympic Barbells Manufactured without compromise, right here in Australia.

Iron Edge 20kg Olympic Barbell

We have gone into great detail to ensure every component of the bar is of the highest standard. It’s this kind of detail that sets a quality barbell apart.

Iron Edge 15kg Olympic Barbell

Iron Edge Power Barbells The Iron Edge Power Bar has been manufactured with the exact same precision as our Olympic barbells. The base materials and genetic makeup of the bar are exactly the same; Japanese sourced spring steel, black nitride finish with stainless steel sleeves.

However, the difference comes in several slight modifications to ensure this is one of the very best Power Bars you can lay your hands on:

Iron Edge 20kg Power Bar

• 28.6mm shaft.

• Australian-made bronze bushings for ever-reliable sleeve rotation • Deeper knurling for more bite

Iron Edge Trap Bar The Iron Edge Trap bar is made with the same materials and devotion as our Olympic and Power Bars, which makes it a once in a lifetime purchase.

Iron Edge Barbell Specifications Sleeve Rotation

Shaft Coating

Shaft material

Sleeve diameter

Sleeve material

Sleeve length

Barbell length

Shaft length

Shaft diameter

IE 20kg Olympic bar

Nippon Needle Bearings (10)

Black Nitride

Spring Steel

50mm

Stainless Steel

445mm (410mm plate loading)

2200mm

1310mm

28mm

IE 15kg Olympic bar

Nippon Needle Bearings (8)

Black Nitride

Spring Steel

50mm

Stainless Steel

350mm (335mm plate loading)

2005mm

1310mm

25.4mm

IE 20kg Power Bar

Bronze Bushings

Black Nitride

Spring Steel

50mm

Stainless Steel

445mm (410mm plate loading)

2200mm

1310mm

28.6mm

IE Trap Bar

Bronze Bushings

Black Nitride

Spring Steel

50mm

Stainless Steel

445mm (410mm plate loading)

1625mm

965mm

29mm

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Iron Edge Economy Barbells Do you want a quality barbell without the high cost?

8kg Aluminium Barbell

The Iron Edge Economy Range has been created exclusively for those looking for a quality barbell on a budget.

8kg Aluminium Barbell • Technique training bar in Olympic specifications • 6 foot length • 50mm steel collars • 28mm aluminium shaft

Iron Edge 15kg Economy Barbell • Chrome finish • True Olympic specifications • 25mm shaft

Iron Edge 15kg Economy Barbell

• Thrust bearing sleeve rotation

Iron Edge 20kg Economy Barbell • Chrome finish • True Olympic Specifications • 28mm Shaft • Thrust bearing sleeve rotation

Iron Edge 20kg Hardened Chrome Economy Bar • The same tried and trusted 20kg economy bar with a hardened chrome finish

Iron Edge Economy Trap Bar • 28mm shaft • 50mm sleeves • Chrome finish

Iron Edge 20kg Economy Barbell

Iron Edge 20kg Hardened Chrome Economy Barbell

Uesaka Men’s 20kg Competition Barbell The most respected and historical bar in Olympic weightlifting.

Uesaka was founded as a company in 1929, and to this day remains a family owned and operated enterprise.

Three generations of the Uesaka family work as craftsmen, designers and machinists. Each individual bar is hand-tooled from start to finish. The level of precision and quality of these bars is legendary. No other company has such a distinguished history or pedigree.

Iron Edge Economy Trap Bar

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Indeed, in many Olympic Weightlifting gyms, other very well-credentialed bars are used for training, whereas the Uesaka bars (for those places that have them) are kept under lock and key for specific competitions, or special occasions.

No other bar has had more experience at the Olympic Games than Uesaka. Many world records have been set and reset with this instrument of strength and power.

WEIGHTLIFTING Bar Specifications • Length: 2.2m Handcrafted in Japan

• Weight: 20kg • Diameter of shaft: 28mm • Diameter of rotation system: 50mm • Number of needle bearings: 1 per sleeve • Number of bushings: 1 per sleeve

IWF approved

So, what is so special about them? Ask anybody who has lifted on one. Those that understand and ‘get it’ place Uesaka above everything else.

Precision tooled Japanese steel is where it begins. Japan is renowned for producing some of the best steels in the world, especially when it comes to ‘boutique’ or custom grade steel. Follow that through with a hand-tooled knurling and you begin to get the picture about how much attention to painstaking detail is put into each bar.

Used in no less than 6 Olympic Games

*By order only. Call 1300 85 40 50 or email: info@ironedge.com

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PREMIUM BUMPER PLATES SETTING THE STANDARD – THE OLYMPIC STANDARD

Iron Edge Premium Bumper Plate Set Set consists of 2 x (10kg, 15kg, 20kg and 25kg premium plates)

Olympic lifting is a precision activity.

As any Olympic lifter will attest, it’s not simply a matter of wrenching a load off the floor and holding it over your head; it’s a highly skilled activity that demands hours of exacting skills training.

Like any precision sporting activity which requires synchronicity between athlete and implement, that implement has to be precision built – a harmonious, exacting synthesis of design and manufacture.

In some ways, the task of building a premium product has been easier for us in regards to our Premium Bumpers, as we’ve been working off the IWF-approved model. Our plates have been manufactured to be as close as possible to the IWF standard – Eleiko, Uesaka, Werksan, DHS and Zhang Kong – at a fraction of the price.

One of the main aspects of a high-quality plate is the large steel-and-zinc centre hub. This hub increases both integrity and durability, and is set like a jewel in the highest quality rubber we could find.

The Iron Edge Premium Bumper Plates are, short of IWF standard, the best bumper plates you can have gracing your gym.

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Accordingly, they satisfy all IWF specifications: • 450mm plate diameter • A collar opening of 50.40mm (IWF standard) so they’ll fit all regular Olympic weightlifting bars with the tightest tolerance possible to reduce movement and damage.

• Traditional IWF colours for immediate identification of weights • Strict weight tolerances (0.5%)

Our Premium Plates come in the following plate widths: • 10kg: 28mm • 15kg: 42mm • 20kg: 54mm • 25kg: 61mm

Ideal for: • Weightlifting clubs • CrossFit boxes • Sporting clubs • Personal training studios • High performance training centres • Private users who demand premium quality.

WEIGHTLIFTING Iron Edge 10kg Premium Bumper Plate Plate thickness: 28mm

Iron Edge Premium Bumper Plate 10 Pack 10 x 10kg

Iron Edge 15kg Premium Bumper Plate Plate thickness: 42mm

Iron Edge Premium Bumper Plate 10 Pack 10 x 15kg

Iron Edge 20kg Premium Bumper Plate Plate thickness: 54mm

Iron Edge Premium Bumper Plate 10 Pack 10 x 20kg

Iron Edge 25kg Premium Bumper Plate Plate thickness: 61mm

Iron Edge Premium Bumper Plate 10 Pack 10 x 25kg

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BUMPER PLATES ROCK SOLID AND WELL PRICED

Iron Edge Bumper Plate Set Set consists of 2 x (5kg plates, 10kg plates, 15kg plates, 20kg plates, 25kg plates)

Bumper plates have come a long way. It was only a short time ago that weightlifters had no option but to part with several thousand dollars for a set of plates. However, things have changed. The technology required to create a structurally sound bumper plate able to withstand the stresses of Olympic lifting has progressed.

The standard Iron Edge Bumper Plates are a blend of quality and price. If you are running a weightlifting centre, CrossFit box or commercial training environment we’d prefer to steer you towards our premium range of plates. However, for the average weightlifter training several times per week the standard Iron Edge range is near impossible to beat. They’re tough, come in traditional Olympic colours and are the best plates you can lay your hands on at this price point.

“...for the average weightlifter training several times per week the standard Iron Edge range is near impossible to beat.”

The key to the strength and durability of these plates is their thick, hardened steel inserts. Steel reinforcements protrude from the inserts and bite deep into the rubber to form a strong bond that can withstand the toughest abuse. A higher steel content within the rubber has been added to the 20’s and 25’s so they are the same width as the 15’s, strengthening them considerably and keeping them thin enough to allow you to load five plates per side on a standard 7 foot Olympic bar.

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Specifications: • Thick, solid steel insert with steel rebar reinforcement protruding deep into the rubber • 51mm collar opening • Traditional IWF colours for easy identification • Strict weight tolerance • 450mm plate diameter (IWF standard)

Widths: • 5kg: 30mm • 10kg: 45mm • 15kg: 65mm • 20kg: 65mm • 25kg: 65mm Note: 5kg bumper plates are not designed to be dropped on their own. They are a ‘technique plate’ and should be lowered with control or used in conjunction with heavier bumper plates to disperse the stress. If you require 5kg plates to be dropped and abused, see our Technique Bumper Plate range.

WEIGHTLIFTING Iron Edge 5kg Bumper Plate Plate thickness: 30mm

Iron Edge Bumper Plate Pack 10 x 5kg

Iron Edge 10kg Bumper Plate Plate thickness: 45mm

Iron Edge Bumper Plate Pack 10 x 10kg

Iron Edge 15kg Bumper Plate Plate thickness: 65mm

Iron Edge Bumper Plate Pack 10 x 15kg

Iron Edge 20kg Bumper Plate Plate thickness: 65mm

Iron Edge Bumper Plate Pack 10 x 20kg

Iron Edge 25kg Bumper Plate Plate thickness: 65mm

Iron Edge Bumper Plate Pack 10 x 25kg

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Iron Edge 450mm Technique Bumper Plates Learn the basics of Olympic lifting with our Technique Bumper Plates. Weighing in at just 2.5kg or 5kg, you’re able to learn the proper lifting technique without having to excessively load the bar. Made from hardened plastic, these Technique Bumper Plates are built to last.

Specifications: • Hardened plastic Iron Edge 2.5kg Technique Bumper Plates Thickness: 20mm

• Disc diameter: 450mm (IWF Standard) • Collar opening: 51mm

Iron Edge 5kg Technique Bumper Plates Thickness: 40mm

• Strict weight tolerance

Iron Edge 2.5kg Technique Bumper Plates x 10

Iron Edge 5kg Technique Bumper Plates x 10

Rubber Weight Plates Rubber coated cast iron weight plates in traditional Olympic colours. Seven hole design for loading plate with ease.

1.25kg

2.5kg

5kg

10kg

15kg

20kg

25kg

Weight Plate Set Includes: 2 x (1.25kg, 2.5kg, 5kg, 10kg, 15kg, 20kg and 25kg).

Weightlifting Packs

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Weightlifting Bumper Plate Pack Includes:

Weightlifting Premium Bumper Plate Pack Includes:

Weightlifting Pack Includes:

• Iron Edge Bumper Plate Set

• Iron Edge Premium Bumper Plate Set

• 20kg Iron Edge Olympic Bar

• 20kg Iron Edge Olympic Bar

• 20kg Iron Edge Olympic Bar

• Iron Edge Weight Plate Set

WEIGHTLIFTING

Custom Bumper Plates All customised bumper plates are of the highest quality and come from the same factory as IWF approved Uesaka weightlifting gear. The quality of these plates will ensure they last a lifetime. As used by: • Geelong FC • Richmond FC • Western Bulldogs FC • Greater Western Sydney FC • Victoria University Available in all sizes: 0.5kg - 25kg. *All colours and designs available on request.

Geelong Football Club

Greater Western Sydney Football Club

Victoria University

Western Bulldogs Football Club

Victory Bumper Plates Victory have worked closely with Uesaka for the last 20 years who have been the supplier at six Olympic Games – more than any other company.

Victory Bumper Set Available in all sizes from 0.5kg-25kg

5kg Victory Bumper Plate Superb quality built to last.

Iron Edge Fractional Plates You need no longer fear the dreaded plateau with Fractional Plates…

In traditional Olympic colours, Iron Edge produces these plates at increments of 0.25, 0.50, 0.75 and 1kg. Fractional Plates allow for precision loading and give you the ability to defy even the most frustrating halt in progress. They are made from the finest milled steel to ensure they’re as tough as the most committed lifter.

Iron Edge Fractional Plates Set includes: 2 x (0.25kg, 0.5kg, 0.75kg and 1.0kg)

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Iron Edge Squat Stands

Hardened plastic (polyethylene) protection for your barbells

Don’t compromise your performance or safety ever again.

Cheap imported squat stands are now obsolete with the introduction of our locally made heavy duty squat stands. Super stable, these stands will easily hold any weight that you can handle.

Fully adjustable from 116cm through to 170cm at 5cm increments 18.5kg each

3mm steel Very stable ‒ no wobble

Barbell Collars

EL. 2011 MOD IMPROVED ER CL AMP! NG RO ST 0% 15

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The Lock-Jaw Pro Collars The best collar ever designed! The Lock-Jaw Pro Collar is specially designed for Olympic lifting workouts. New and improved 2011 model. 150% stronger clamp making it the strongest collar design on the market today.

Sold in pairs.

Lock-Jaw Pro Collar 5 Pack

Olympic Spring Barbell Collars Designed to fit any standard Olympic barbell (50mm).

Sold in pairs.

Olympic Spring Barbell Collars 5 Pack

WEIGHTLIFTING

Weight Bench – ­ Adjustable Incline

7 positions from 0–90 degrees

This adjustable weight bench has been made to sustain a commercial beating and will suit any domestic application as well. The back support allows seven different angles between zero and ninety degrees while the seat allows four, which means you can set yourself into any position between a flat bench press and a fully upright military press as quickly as you need. The bench has wheels for easy repositioning and comes with the Iron Edge ‘No B.S.’ Guarantee.

Wheels for easy transportation

Simple “no fail” locking system – quick and easy

The Log The Log is one of the more ‘conventional’ implements used in strongman training. It can be used for Olympic lifts like the clean-and-press as well as their component movements (military push press and jerk), along with bent-over rows and partial bench presses.

The Iron Edge Log is constructed of one solid, fully-welded piece and finished with a textured, matteblack powder-coat. The Log’s 50mm zinc-plated sleeves will fit Olympic weights and Collars for a total of 200 additional kilograms, which can be added as your burgeoning muscles require.

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Weightlifting Platforms

REVOLUTIONARY HOLE DESIGN Iron Edge Weightlifting Platform The revolutionary hole design on the under-side of the rubber reduces noise and helps cushion the impact of bumper plates when they’re dropped. The result is a longer lifespan for your bars and plates. Dense and long lasting.

Available in 2.4m x 1.8m @ 50mm thick.

Rubber Flooring

50mm Dual Density Rubber Tiles 50mm x 500mm x 500mm. Suitable for Olympic lifting platforms.

Rubber Flooring 1m x 1m x 15mm.

Ideal for a commercial or home gym, this high grade rubber flooring is non-slip and shock absorbing.

Weightlifting Equipment & Accessories HOLD UP TO !

EACH 2 TONNES

Do-Win Lifting Straps When you’re heaving and groaning as you drag the bar up your shins, you don’t want your grip to be the thing that lets you down. Do-win lifting straps eliminate grip failure from the equation. Use only if you have to.

Barbell Jack The Barbell Jack is a simple device that makes it easy to load and unload multiple plates. It has polyethylene protection fitted into the contact plate in order to protect your precious knurling.

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Dry Hands This is a must-have product if you’re into weightlifting, kettlebells or if sweating gets in the way of your grip.

Sling Brackets & Slings Pack Includes: 4 sling brackets and a pair of slings.

(See adjacent picture).

Weightlifting Chalk Gym chalk reduces moisture on the hands thereby improving the ability to maintain your grip...

Chalk Bowl Sick and tired of spilling chalk all over the floor? The Chalk Bowl is your answer.

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WEIGHTLIFTING

WEIGHTLIFTING SHOES If you’re serious about your lifting, you need to get serious about your shoes. Proper lifting shoes prepare a lifter, quite literally, from the ground up. Weightlifting shoes have a solid base that lifts the heel, reducing the amount of ankle flexion required to get into a very deep squat while maintaining an upright torso. This position is critical as it makes for a lower, more powerful position underneath the barbell.

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The solid heel also creates a more stable base from which to launch explosive movements, enabling greater power generation.

While the base typically extends from the arch of the foot to the heel, the shoes still allow flexion through the foot, which is crucial for triple extension and landing in the split position for Olympic lifts.

Your foot won’t drift laterally in weightlifting shoes, as it does in a running shoe. Even in kettlebell sport, the solid base and mechanical advantage afforded by a lifting shoe are an asset.

Lifting shoes are a necessary addition to any serious lifter’s kit.

They provide you with the platform to go after that elusive extra 5% of performance.

Engineered to the exact specifications of championship athletes.

Supportive, durable upper materials and construction

FEATURES

Nike Romaleos 2 are 25% lighter than the previous model, with substantially more forefoot flexibility.

WEIGHTLIFTING

Nike Romaleos 2 Weightlifting Shoes

Integrated lacing and double power straps lock foot firmly in place

The upper is constructed from durable synthetic materials that are ultra-supportive with integrated lacing and two large velcro band closures to keep the foot locked in place.

Inside the shoe, elastic has been added to flex with the tendons of the foot during the snapping “triple extension” movement of the clean and jerk.

A contoured, thermoplastic wedge in the shoe’s heel supports the foot by bearing as much weight as possible without any compression.

It’s an innovation that replaces the standard wooden heel wedge that weightlifters have been using since the 1960’s.

Outsole designed to minimize wear in the heel

Exclusive Nike contoured TPU heel wedge cups heel and supports foot to provide unmatched lifting stability

Iron Edge – Authorised Reseller

ALTERNATIVE COLOURS

BLACK

WHITE

NIKE ROMALEOS 2 – WE STOCK ALL COLOURS IN THE FOLLOWING SIZES: 4.5

|

5

|

5.5

|

6

|

6.5

|

7

|

7.5

|

8

|

8.5

|

9

|

9.5

|

10

|

10.5

|

11

|

11.5

|

12

|

12.5

|

13

|

14

|

15

Do-Win Weightlifting Shoes Features: • Synthetic and ox-leather upper.

• Solid wooden 3/4 inch heel.

Weightlifting Shoes

by Do-Win Made of 30% leather and 70% artificial leather with a 3/4 inch wooden heel.

Sizes: European 36-49

• High grip rubber sole.

• Two tarsal straps to secure your foot.

47

ARTICLE

IE

THE HUMBLE SQUAT So what is the squat?

– With Markos

The squat is the first exercise we perform as a toddler. Walking is transport, not an exercise, so the squat is first. I explain to clients that we don’t learn to squat. We actually know how to, but have forgotten. Next time you get the opportunity, watch a toddler squat; it’s perfection. Deep, upright, feet flat on the ground… they can stay in that position for a very long time.

To some, it’s an exercise; to others it’s a competition lift. Most don’t realize this; they get caught up in the numbers game.

Speaking for the lifters at PTC, we treat the squat as an exercise. While we compete in Powerlifting – the only sport where squatting is a competition lift – the main reason we squat is for increased athletic ability, muscle building and conditioning.

Let me explain. There is a massive difference between getting stronger and being able to lift more weight, but most don’t understand.

The quickest way to lift more weight is to decrease the range of motion. In the squat this is normally done by using a very wide stance and placing the bar further down your back. This is how most Powerlifters squat. They also squat no deeper than parallel as that is all that’s required.

At PTC, on nearly every exercise, we employ the greatest range of motion we can.

The fact we have 41 World Records and over 200 National Records in official Powerlifting competitions should point to the fact that you don’t need to butcher range of motion to be successful.

While the norm for PTs and most commercial gyms is not to allow a client to squat anywhere near parallel for fear of injuries, strength-based gyms do the exact opposite. We squat below parallel, all the time.

This will not rob Powerlifters of kilos.

We currently have 5 girls who squat over 100kg in competition and two weigh less than 60kg. Building confidence and teaching depth in the squat is done with boxes and benches here.

If a lifter is struggling with hitting depth, have them sit down on a 42cm high bench.

That’s still high, but building confidence is crucial. We have benches and boxes all the way down to 25cm. At 30cm you’ve got a really good deep squat for the average client.

If maximum muscular development in the glutes, hamstrings and the quads is your goal, do full squats. If improved sprinting and jumping ability is your goal, do full squats. If shifting maximum weight is your goal, take a wide-stance, low-bar parallel squat.

Whatever your goal is, just squat.

— Markos Head Strength Coach, Performance Training Centre, Frankston

We have found that in the long run this makes a lifter much stronger, which is what my clients actually want.

I can hear Powerlifters saying, “You’re robbing your clients of precious kilos on the platform”. What those Powerlifters don’t realize is that’s not why my clients lift. They’re simply lifters competing in Powerlifting because it’s the most accessible of the barbell sports.

For more articles like this check out our blog: ironedge.com/blog 48

WEIGHTLIFTING

ARTICLE

IE

MUSCLE MASS MATTERS!

By Dr. Paul Cribb

Athletic performance and vanity aside, there are many important reasons to build muscle. Not the least being the highly underestimated role of muscle in healthy aging.

As adults, with every passing decade we lose the ability to preserve muscle mass.

An ever-increasing amount of research suggests that this age-related decline in muscle mass underlies many of the undesirable conditions that we associate with “getting old”, such as osteoporosis, diabetes, cardiovascular disease, unwanted weight gain, an increased susceptibility to illness and fall-related injuries. The economic burden this phenomenon places on our healthcare system is enormous; costs are estimated to be in the billions of dollars every year.

For instance, the average adult can expect to gain approximately half a kilogram of body fat every year from 30 to 60 years of age, and lose around 0.25kgs of muscle mass over that same time span. That’s approximately a 7kg loss of muscle and a 15kg gain in body fat! These age-related changes in body composition have serious metabolic repercussions.

Muscle tissue is the primary site of ATP (energy) turnover and therefore, the prime determinant of metabolic rate (which for most of us is the largest single contributor to daily energy expenditure).

Muscle tissue is not only important for maintenance of a healthy weight by virtue of its mass and mitochondrial content; it is also the largest site of lipid oxidation and glucose disposal.

This means that muscle not only plays an integral role in fat and carbohydrate metabolism but also the maintenance of healthy blood glucose and triglyceride profiles that reduce the risk of cardiovascular disease and type-2 diabetes. These two conditions alone account for over 75% of all premature deaths in this country.

Over their lifespan, the average adult will lose 7kgs of muscle and gain 15kgs of body fat!

Your muscles and your immune system are intimately related. Muscle is the main reservoir and synthesis site of proteins (amino acids) that are constantly exported to meet an array of physiological demands. Muscle provides the fuel that powers all immune function and cell turnover. Without continuous synthesis within muscle, the body would run out of fuel in less than 7 hours.

For this reason, the preservation of muscle mass is critically important to populations living with conditions that promote muscle wasting such as HIV and various forms of cancer. A decline in muscle mass signals a progression in the illness but also underlines mortality.

Despite significant advances in the medication strategies used to combat these illnesses, muscle wasting is still a major problem that has not been resolved.

Disturbingly, this muscle-wasting phenomenon is prevalent in apparently healthy older adults….

Approximately 45% of “healthy” adults 65 years or older exhibit dramatic muscle loss that is similar to those with clinical illness.

There is a clear relationship between a quantitative loss of muscle and diminished functional capacity. Crosssectional studies on older adults suggest that an age-related decline in strength is not gradual (linear); the process actually accelerates with age. Without resistance training exercise, by the time a person reaches 40 years of age they will have lost 50% of the strength they possessed in their 20s.

By the age of 60, this decline in strength will be as high as 70%. Losing functional strength means the loss of independence and quality of life; the ability to do the things you love to do.

A major problem is that the minimal amount of muscle mass required to maintain health and independent living with advancing age is unknown.

Therefore, experts in this field recommend that tomorrow’s older adults should be concerned with building a greater “starting reserve capacity” today to ensure they avoid the unknown threshold that precedes physical frailty and compromised health.

By the time a person reaches 40 years of age they will have lost 50% of the strength they possessed in their 20s. By 60, this decline will be as high as 70%.

Clearly, the older you get, the more important muscle becomes! Remember, none of us are getting any younger!

Dr Paul Cribb is the creator of mpbody.com – the first ever researchproven, nationally accredited body transformation program.

For more articles from Paul check out our blog: ironedge.com/blog

49

50

RACKS One cell or 100 cells, these racks will cater for any sized training space. With high quality steel, laser-cut holes and a bulletproof powder-coat finish, these racks come fully detailed with accessories to facilitate dozens of exercises. These will become the foundation piece in your gym.

51

THE MATRIX BUILD YOUR GYM – THEN KEEP BUILDING

Traditionally, a gym is a space defined by its equipment; the kind of equipment present not only defines the range of exercises you can perform, but the clientele the facility is going to serve.

Notions of physical conditioning have changed dramatically over the last twenty years, along with the methods used to achieve results.

Elite athletic training has merged with SAS and military conditioning to throw us new hybrids like CrossFit that produces athletes who, as amateurs, are separated from professionals only by the number of hours they spend at the gym. Iron Edge has been instrumental in this shift from training to shape that peak on the biceps towards products like Torsonators, kettlebells, Power Ropes and Power Bands to challenge and develop speed, balance, power and recovery. For us, it’s all about evolution.

The Matrix is designed to maximise floor space while providing an infinite number of workout options. You can squat, bench press, rack pull, rack press, military press, chin-up, kip, dip, ring dip, use bands to load and de-load lifts, attach Torsonators as well as Olympic rings and suspension trainers to allow more exercise options than you can poke an Olympic bar at.

In a single cell, there are no fewer than 512 laser cut holes in the unique 4-directional vertical posts that allow instant changes of spotting arms, J-cups and utility pegs to construct work stations in any number of permutations. This results in a rack that has the potential for single athlete use or for large groups to train simultaneously. In addition, Torsonator sleeves can be slotted into any hole. The same can be done with utility pegs for weight plate storage, band anchorage or fit into spotting arms for dips.

A well-planned gym uses space efficiently – it’s not overcrowded and will provide valuable open floor space for agility and sprint training, stretching and mobility, kettlebell training, Power Ropes, plyometrics and so on. The single cell Matrix uses just 1.21 square meters of your floor space, which is equivalent in size to a Yoga mat.

52

RACKS

NO LIMITS. SQUATS DEADLIFTS BENCH PRESS PRESSES CHIN-UPS DIPS RINGS BAND ATTACHMENTS PLYO JUMPS STEP-UPS TORSONATOR

NEW FOR 2012

TRIANGULAR CROSSES

The new triangular crossbeams have been specifically designed with kipping pull-ups in mind. Their triangular design increases the distance between athletes on opposing sides of the cell from 1.21 metres to 1.79 metres, eliminating the potential problem of athletes clashing mid-kip.

0.4 m

DIMENSIONS 1m 1. 2

0.4 m

2m 2.1

53

54

The Matrix

The single most effective workout station. The Matrix has all the big compound moves covered: squats, deadlifts, benches, chins, dips, military presses, plyometric jumps and Torsonator moves – all with band compatibility.

Image - Wall-Attached Matrix. See page 58.

55

THE MATRIX

THE STARTING POINT

A single Matrix cell maximises your available floor space while giving you: • Two squat racks • Four chin-up bars/Olympic rings bars simultaneously (at optional heights of up to 240cm) • The ability to load and de-load bands for squatting, deadlifting and benching

SINGLE CELL DIMENSIONS

• Space for up to 8+ athletes to use Torsonators simultaneously • Up to eight dip stations

1.21m

1.21m

• ...plus a cage • Ability to rack pull & rack press 1.21m

• Ability to hang Olympic rings, and suspension trainers like the IRX

2.4m TOP

The Single Cell Matrix will not limit the nature of its usage; you can infinitely add cells and bridges as required to suit your training needs as they evolve. The beauty of the Matrix is there is no rule as to the form it takes – that’s solely up to you and how you want to define your training space.

SIDE

Wide Cell Matrix Double the chinning space WITH

WIDE CELL DIMENSIONS TRIANGULAR CROSSES

2.25m

2.25 m 1.79m

1.79m

2.4m TOP

SIDE

At any one time you can have (but not limited to): • Two squatting, four chinning • One squatting, one benching, four on Olympic rings • Six chinning • Four Olympic rings • Eight using Torsonators The combinations are endless.

56

FRONT

RACKS

THE BEGINNING BUT BY NO MEANS THE END...

A Matrix cell is ideal for any athlete, PT studio, CrossFit box or sporting club that is after a serious squat cage that also offers countless other training options. But the ability of the Matrix to be infinitely expanded upon is an attribute other cages simply don’t possess. You can start with a single cell and add additional cells (and/or bridges) as required, to create your custom structure. In essence, you can begin with one cell and tack on enough cells to train an entire army... simultaneously.

2 Cells + 2 Bridges

3 Cells + 4 Bridges

• 4 squat racks

• 6 squat racks

• Up to 12 people chinning

• Up to 20 people chinning

• 2 bridges adjustable between 2.4m and 3.2m

• 4 bridges adjustable between 2.4m and 3.2m

Footprint: 4.54 x 1.21m

Footprint: 7.87 x 1.21m

WITH TRIANGULAR CROSSES

WITH TRIANGULAR CROSSES

2 Cells + 2 Bridges

3 Cells + 4 Bridges

• 4 squat racks

• 6 squat racks

• Up to 12 people chinning

• Up to 20 people chinning

• 2 bridges adjustable between 2.4m and 3.2m

• 4 bridges adjustable between 2.4m and 3.2m

Footprint: 4.54 x 1.79m

Footprint: 7.87 x 1.79m

57

THE MATRIX

WALL-ATTACHED

The best use of dead space Every gym has wasted space. We’ve just found a way to turn that space into the most functional area in your entire gym. The Wall-Attached Matrix uses just 1.15 metres of your floor space closest to the wall and allows you to gain all the benefits of our regular free-standing Matrix.

6 Cells + 5 Bridges • 6 squat racks • Up to 21 people chinning • 10 rings • 5 bridges adjustable between 2.4m and 3.2m

Footprint: 17.86 x 1.15m

Single Cell • 1 squat rack • 3 chin-up bars

Footprint: 1.21 x 1.15m

DIMENSIONS 2.12m 1.21m

1.15m

WALL

2.4m

3.2m

CELL

58

BRIDGE

RACKS

Matrix Accessories: Spotting Arms Spotting arms take some of the risk out of lifting heavy weights. If you miss a lift, you can rely on the spotting arms to safely catch your barbell. We’ve tested them to 450kg so, no matter how serious the weight, the spotting arms can handle it. Fitted with polyethylene protection for your barbell.

Utility Pegs Solid steel and zinc-dipped, the utility pegs have many uses: 1. Dips: Insert two utility pegs into a spotting arm at your desired width and you have yourself a solid dip station.

2. Weight plate storage: Insert utility pegs in the Matrix and Assault Rack for simple and accessible weight plate storage.

3. Anchor points for loading and de-loading bands.

J-cups Made from 10kg of steel, the J-cups can easily be repositioned in the same fashion as the spotting arms. Again, they are fitted with polyethylene protection for your barbell.

Safety Pin Lock spotting arms securely in place. Safety pins are included with purchase of spotting arms.

Torsonator Sleeve Position the Torsonator Sleeve(s) in any one of the holes on the uprights of either the Assault Rack or the Matrix. Set different heights to vary the movement patterns.

Matrix Specifications • 4mm Australian steel used in all parts with the exception of fixing brackets • 10mm Australian steel used in all fixing brackets • Indexed holes every 23mm for incremental settings • 100% laser cut • Chin bars of 33mm • Matte-black, textured powder-coat for maximum durability and to facilitate grip on chin bars. Custom colours are available upon request.

• Made to precise specifications in Australia • The Matrix can be prepared for outdoor use by electroplating prior to powder-coating (upon request). This will prevent corrosion and guarantee your rack will remain standing longer than Stonehenge.

59

PAIN FRAME LIFETIME WARRANTY. LIFETIME OF PAIN.

4 ring positions per frame Engineered and built in Australia Textured matteblack powder-coat for a non-slip grip

4 chinning positions per frame

33mm diameter chin bars

3.2m 4mm Australian steel

Chin Bars

Bridges

2.4m

Dyna Bolted to ground

60

Think about it for a second... the rack is the only piece of equipment in a CrossFit box that doesn’t get moved or put away depending on the workout. Every other piece of equipment is either small enough to be put away or not always required. The rack, on the other hand, is the foundation of a CrossFit box and everything revolves around this all-important fixture. After all, what WOD doesn’t have pull-ups?

Think for another second... of all the CrossFit boxes you’ve walked into, which of them have had the best atmosphere?

Which ones impress potential clients the second they walk in?

It’s certainly not the boxes with ‘after-thought’ homemade chin bars dotted around the walls. A good rack sets the tone of a training enviroment. It creates an aura and is louder than words when it comes to describing exactly what happens within those four walls.

RACKS

A CrossFit box has one key feature that gives the box its atmosphere and sets the tone for the entire training environment; its rack.

The Pain Frame gives immediate aesthetic purpose to what would otherwise be a largely empty room, but most importantly it delivers on its imposing appearance. Like any good CrossFitter, it is a) functional, and b) built to withstand relentless abuse.

The unique triangular crosses create a 3.05m gap between chin bars to ensure there is no chance of feet clashing when opposing people are kipping aggressively.

When not being used for pull-ups or ring work, the structure has enough head clearance for the floor space to still be used for activities like sprint work, kettlebell training, stretching and mobility, ropes, plyometrics and so on.

The pain grows with you.

The Pain Frame can expand as your business does. Simply add another frame onto your existing structure when your client base grows. The more members the more frames – simple as that.

THE ULTIMATE

STRUCTURE

6 Frames

4 RING POSITIONS 4 CHIN-UP POSITIONS

• 24 chin bars • Up to 14 ring positions

FOR

SIMULTANEOUSLY

Footprint: 3.05m x 13.3m

KIPPING PULL-UPS RING MUSCLE-UPS TOES TO BAR

DIMENSIONS 3.05m 2.25m

2.25m

3.2m 2.4m

61

ASSAULT RACK A RACK BUILT WITHOUT COMPROMISE

Put simply, this is the best rack money can buy. It has been built as it should be – to specifications, rather than a budget. Best of all, the entire rack is Australian-made by people who are athletes, exercise enthusiasts and mad scientists in equal measure.

The Assault Rack will meet all expectations and sustain any amount of abuse dealt to it over the course of the broadest variety of multi-joint exercises.

The rack is incredibly stable courtesy of its 120cm x 175cm base.

The uprights are spanned by a chin-up bar that can be adjusted from 165cm to as high as 265cm. This means that people six-and-ahalf feet tall can finally do chins with their feet off the ground.

The rack is built from 3, 4 and 10mm steel. All joints and gussets are welded cleanly and unobtrusively along with black high-tensile bolts where necessary. Even the feet have been welded closed rather than finished with cheap plastic caps. Finally, the whole thing has been wrapped in a sleek matte-black powder-coating which not only resists scratching and denting, but provides an excellent gripping surface especially on the chin bar.

If you need to make comparisons, we’d be the first to encourage you to do so. Looking at other racks over the internet, however, just won’t cut it. Our competitors’ racks are made from cheaper, thinner steel and are designed to be flat-packed for export from China. Even screwing in spotting arms tightly will crush them out of shape like a Coke can. We are so certain of the durability of this rack we will back it up with a lifetime guarantee.

Next time you hear someone say, “Nice rack” you’ll know they’re talking about yours.

BACK SQUAT

CHIN-UP

BENCH PRESS

DIP

MILITARY PRESS

TORSONATOR

62

If form defines function, then the Assault Rack’s simple, elegant design is the ultimate. All the holes have been laser-cut and indexed to make setup of pegs, spotting arms and J-cups fast and easy. There are enough holes to allow the Assault Rack to be fully compatible with a broad range of Iron Edge specialty exercise gear – from resistance bands to the Torsonator.

RACKS

Assault Rack

Chin bar

• Completely free-standing. Quick and easy to install with no complicated joints or fittings.

• Wide range of accessories: - J-cups with plastic protection - Torsonator sleeves - Spotting arms with plastic protection • Utility pegs (plate storage, band compatibility or dip station when combined with spotting arms) • Bulletproof Perform 400kg squats and aggressive kipping chins without fear

J-cups

• Lifetime warranty

Specifications • Footprint: 120cm wide x 175cm deep • Set various chin bar heights from 175cm to 265cm at ~10cm increments • 33mm diameter chinning bar • Plate storage: 4 slots for utility pegs • Textured matte-black powder-coat • High tensile allen key bolts • Indexed holes every 23mm for incremental settings Dip station

See page 59 for rack accessories

Plate storage

Assault Rack Packs

Assult Rack Pack

Assult Rack Premium Pack

• Free-standing unit

• Free-standing unit

• 1 x pair J-cups

• 1 x pair J-cups

Assult Rack Deluxe Pack

• 1 x pair spotting arms

• 1 x pair spotting arms

• Free-standing unit

• 4 x utility pegs

• 4 x utility pegs

Assult Rack

• 1 x pair J-cups

• 1 x Iron Edge 20kg Economy Barbell

• 1 x Iron Edge 20kg Olympic Barbell

•

Free-standing unit

• 1 x pair spotting arms

• 1 x pair Spring Collars

• 1 x pair Lock Jaw Pro Collars

•

1 x pair J-cups

• 4 x utility pegs

• 1 x Iron Edge Bumper Plate Set

• 1 x Iron Edge Premium Bumper Plate Set

63

Wall-Mounted Chin-Up Bar

Anti-rust electroplated finish also available.

Chin-ups are arguably the best upper body exercise around. There is no other pulling exercise that can replace its functional value; and no, the lat pull down is a not a suitable replacement.

Not only do chins build the back and biceps; the abdominals, chest and grip are trained as well.

A chin-up bar in a gym is a highly useful fixture, given that it can also be used as an anchor for rings, bands or a suspension training device.

The Iron Edge Chin-Up Bar is made in Australia and bears the intelligent, durable hallmarks of all our products. The bar itself is bolted flush to the support brackets so there is no play or movement ‒ just a solid fixture that will take up to 400kg! The Chin-Up Bar can also be mounted on the ceiling for a vertical drop. There are two sets of holes on the supports so you can choose the height at which the chin bar hangs.

Our Chin-Up Bar is the only prefabricated bar on the market that can be seamlessly extended as far as you need along a wall to cater for multiple users. It extends 90cm out from the wall to provide plenty of room for kipping even for the biggest people, and is coated in a textured matte-black powder-coat, which looks tough, resists abuse and ensures a good grip.

Specifications • 32mm diameter chin bar • 90cm from wall • 106cm wide • 49cm verticle wall attach bracket • Textured matte-black powder-coat

Stall Bars Stall bars look like a ladder but serve a completely different purpose. Originally used for rehabilitative and gymnastic activities, they dropped off in use during the middle of the twentieth century, but have seen a resurgence in recent times, not least of all because of their appearance on the CrossFit roster.

Stall bars are an interesting piece of apparatus – we all remember them from the high-school gym – that stand to make a significant contribution to a holistic health and fitness regimen. Gymnasts use them for stretching and holding the body in various positions. Anyone can use stall bars for adding degrees of difficulty to sit-ups and a host of other exercises.

You can also anchor a TRX or set of rings to the top and then stand on the rungs to significantly increase levels of difficulty with rowing and push-up movements. The possibilities are limited only by your imagination (something we can’t fix) and your level of fitness (something we take a significant interest in).

64

Multiple Wall-Mounted Chin-Up Bars

BE CAN ALSO D N U TE ROOF-MO

65

RACKS

66

KETTLEBELLS Kettlebells originated in Russia. Originally they were used in rural areas as grain weights but soon became the training tool of choice by the Soviet Army and their dominant Olympic weightlifters. With their displaced centre of mass and infinite array of exercises, nothing compares to kettlebells for a brutal strength and cardio workout.

67

KETTLEBELLS GET THE UNFAIR ADVANTAGE!

Smooth steel handle perfect for chalking and grip

Made from steel

Same dimensions for all weights

Made to international standards

68

KETTLEBELL FAST START GUIDE Are you new to kettlebell training?

The team at Iron Edge have put together a FREE Fast Start Guide.

This is an ideal starting point for those interested in kettlebells but are not sure what the fuss is about. To get yourself a copy visit ironedge.com/kettlebell-guide

5.5cm spacing between handle and bell

Thicker handle increases grip strength

Thin powder-coat finish creates seamless handles and reduces chipping 4kg-14kg sizes are coloured 16kg+ sizes are matte-black

Cast iron

4-16kg in increments of 2kg, 16-40kg in increments of 4kg and 8kg jumps to 80kg

69

Kettlebells Pro Grade Kettlebells Australia’s premium kettlebell. Iron Edge cannot make a better bell.

8kg

18kg

32kg

10kg

20kg

36kg

12kg

22kg

40kg

14kg

24kg

48kg

16kg

28kg

Adjustable Kettlebell Set it for 6.5, 12, 16, 20, 24, 28, or 32kg

Classic Kettlebells Our Classic range of kettlebells is the most extensive in Australia.

Durable, with a smooth finish and the correct design dimensions, these bells are hard to beat.

70

4kg

16kg

6kg

20kg

The Bulldog 40kg

8kg

24kg

The Beast 48kg

10kg

28kg

The Behemoth 56kg

12kg

32kg

The Monster 64kg

14kg

36kg

The Bomb 80kg

Choosing a professional or classic grade kettlebell all depends on what kind of lifting you’re doing and how often you want to train with kettlebells.

Pro Grade

Classic Grade

Pro Grade kettlebells are certainly the most ergonomic and comfortable to use. Their standardised size means that once you have mastered technique with one weight, that technique will directly transfer to any other weight – all you have to do is accommodate the weight difference.

Classic kettlebells increase in bell size and handle thickness as the weight increases. One of the benefits of Classic kettlebells is that they come in 4kg and 6kg weights. These can be safer weights for women with little experience to start with.

Pro Grade kettlebells are perfectly balanced and designed to move optimally through the air in ballistic lifts (such as swings, snatches, cleans and jerks).

The handle of the Pro Grade kettlebell is raw steel, making it perfect for chalking to get just the right amount of grip. The handle is also of optimal size to prevent grip fatigue.

The Pro Grade kettlebell is ideal if you want the rest of your body to get a good workout before your grip gives out.

The Pro Grade kettlebell is going to be best for you if:

KETTLEBELLS

PRO GRADE OR CLASSIC GRADE? Classic kettlebells have a thicker handle than the Pro Grade kettlebells from 16kg upwards. This means they will smash your grip, which is great if you want forearms of steel. Some martial artists pick the Classic bells specifically for this reason.

The Classic kettlebell has a thin powder-coat, which gives a seamless, smooth finish that will help to avoid calluses.

Classic kettlebells are going to be best for you if: • You want an intense grip workout.

• You need a 4kg or 6kg to start with.

• You aren’t doing much ballistic lifting but more grinding exercises like presses, rows and squats.

• You want to train regularly with kettlebells.

• You want to be able to move up in weight more quickly.

• You want to train ballistic lifts such as swings, snatches and jerks.

• You want to be able to prepare the handle properly so you can lift heavier or lift for longer.

• You want a full body (rather than a grip-focused) workout.

What’s the ideal kettlebell starting weight?

• Challenging movements with a kettlebell will usually be overhead exercises such as the military press, Turkish get-up and windmill.

Therefore you want to pick a weight that will enable you to learn and perform these exercises safely and effectively.

• If you use one kettlebell instead of two, you can still get plenty of benefit from exercises in which the weight is easier to move, such as swings and squats, simply by performing more reps or increasing the amount of time you’re lifting.

• A kettlebell is very different to lift than a dumbbell, and you will usually need to start with a weight that is lighter than the weight you can military press with a dumbbell.

Men:

Women:

• Men who have done no resistance training are generally best starting with a 12kg kettlebell.

• Women who have done no resistance training are generally best starting with a 6kg or 8kg kettlebell.

• Men who have done some resistance training or have a reasonable baseline level of strength are usually able to start with a 16kg kettlebell.

• Women who have done some resistance training or have a reasonable baseline level of strength are usually able to start with an 8kg or 10kg kettlebell.

• The most common mistake men make is overestimating their starting weight – kettlebell lifting requires skill, mobility and flexibility so even men who are quite strong will need to take a step back and build skills with a 16kg kettlebell before moving up in weight.

• The most common mistake women make is underestimating their strength and thinking that 6kg or 8kg is far too heavy for them. It’s not. In 99% of cases the 6kg or 8kg is the ideal starting weight.

Which kettlebell should I choose?

Is it you?

Kettlebell to start with (kg)

Ideally, buy this set (kg)

A woman with no resistance training background

6

6, 8, 10

A woman with a little training history

8

8, 12, 16

A strong woman

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 71

Kettlebell Packs Our kettlebell packs are our best sellers. Quality instruction is vital when learning kettlebells for the first time. Check out our most popular packs here.

Male Starter Pack • 1 x 16kg Classic

Female Starter Pack Deluxe

• 1 x 24kg Classic

• 1 x 6kg Classic

• 1 x The Ultimate Kettlebell Workout Guide DVD

• 1 x 8kg Classic • 1 x 10kg Classic • 1 x Get The Unfair Advantage With Kettlebells ‒ Female DVD

• 1 x Get The Unfair Advantage With Kettlebells ‒ Male DVD

• Iron Edge Sweatbands

Male Pro Grade Starter Pack

Female Pro Grade Starter Pack

• 1 x 16kg Pro Grade

• 1 x 8kg Pro Grade

• 1 x 24kg Pro Grade

• 1 x 12kg Pro Grade

• 1 x The Ultimate Kettlebell Workout Guide DVD

• 1 x Get The Unfair Advantage With Kettlebells ‒ Female DVD

• 1 x Get The Unfair Advantage With Kettlebells ‒ Male DVD

• 1 x The Ultimate Kettlebell Workout Guide DVD • Iron Edge Sweatbands

Female Starter Pack

Female Starter Set – Basic

Male Starter Set – Basic

• 1 x 8kg Classic

• 1 x 8kg Classic

• 1 x 16kg Classic

• 1 x 12kg Classic

• 1 x Get The Unfair Advantage With Kettlebells ‒ Female DVD

• 1 x Get The Unfair Advantage With Kettlebells ‒ Male DVD

• 1 x Get The Unfair Advantage With Kettlebells ‒ Female DVD • 1 x The Ultimate Kettlebell Workout Guide DVD

• 1 x The Ultimate Kettlebell Workout Guide DVD • Iron Edge Sweatbands

• Iron Edge Sweatbands

Male Pro Grade Starter Set – Basic

Female Pro Grade Starter Set – Basic

2 x Set of 3

• 1 x 16kg Pro Grade

• 1 x 8kg Pro Grade

• 2 x 24kg Classic

• 1 x Get The Unfair Advantage With Kettlebells ‒ Male DVD

• 1 x Get The Unfair Advantage With Kettlebells ‒ Female DVD

• 2 x 32kg Classic

• 2 x 16kg Classic

• Iron Edge Sweatbands

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Pro Grade Set of 3

2 x Pro Grade Set of 3

Set of 3

• 1 x 16kg Pro Grade

• 2 x 16kg Pro Grade

• 1 x 16kg Classic

• 1 x 24kg Pro Grade

• 2 x 24kg Pro Grade

• 1 x 24kg Classic

• 1 x 32kg Pro Grade

• 2 x 32kg Pro Grade

• 1 x 32kg Classic

KETTLEBELLS

Adjustable Kettlebell Pack The 32kg Adjustable Kettlebell Pack consists of: • 1 x 32kg Adjustable Kettlebell.

• The Ultimate Kettlebell Workout Guide DVD by Iron Edge.

• Get the Unfair Advantage with Kettlebells DVD by Iron Edge.

• 42 Best Kettlebell Exercises e-book.

• 2 x blocks of chalk.

Kettlebell Accessories

Weightlifting Chalk Gym chalk reduces moisture on the hands thereby improving the ability to maintain your grip.

Dry Hands This is a must-have product for all weightlifters and kettlebell users.

Kettlebell Rack Holds up to 14 x Pro Grade bells or 40 x Classic bells (if less than 12kg).

Chalk Bowl Sick and tired of spilling chalk all over the floor? The Chalk Bowl is your answer.

Kettlebell DVDs & E-books

MEN The Ultimate Kettlebell Workout Guide DVD With no less than 45 workouts, this is easily the most comprehensive work-along DVD on the market.

Get The Unfair Advantage With Kettlebells – Male DVD The ultimate introdution to kettlebell training. Includes BONUS workout download.

Online Kettlebell Training The Complete Kettlebell Training Resource

Over 150 Kettlebell Training Videos Beginner to advanced moves demonstrated by certified kettlebell instructors. Each exercise includes training tips, variations, common mistakes and corrections.

42 Best Kettlebell Exercises e-book 42 of the most popular kettlebell exercises of all time, as demonstrated through animation and comprehensive text instruction.

WOMEN Get The Unfair Advantage With Kettlebells – Female DVD The ultimate introdution to kettlebell training. Includes BONUS workout download.

42 Best Kettlebell Exercises e-book

Dozens of Kettlebell Workouts Complete workout programs that cater for all levels, male and female. Workouts include: conditioning programs, mass building, strength, endurance, short workouts and extended workouts.

Purchase online from our store for instant access: ironedge.com

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ARTICLE

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TRAINING WITH KETTLEBELLS ...and the kettlebell swing

— With Emily Friedel – Kettlebell Master of Sports / Female World Champion in Kettlebell Sport

Kettlebells are an ancient Russian training tool. Originally used as counterweights for weighing grain, peasants discovered they could be used as a hand weight that could be swung, lifted and thrown. The Russian military then picked up on the benefits of the kettlebell as a tool for training general physical preparedness for their soldiers and as they say, the rest is history.

The kettlebell difference?

People from all walks of life, including elite athletes, are now using kettlebells to get superior fitness results.

Kettlebells differ from conventional hand weights (dumbbells) in several key areas.

Most notably, the kettlebell has a handle that sits away from the bulk of its weight, giving it a displaced centre-of-mass, whereas the dumbbell has the weight evenly dispersed on either side of its handle.

In this way, kettlebells are more like everyday objects. Their unique characteristics mean they behave quite differently to a dumbbell and provide more functional training than a dumbell as well.

Training Tips?

Safe and effective kettlebell training does require expert instruction so for anyone looking to take it up, either a good instructional DVD, a kettlebell workshop or personal training with an accredited kettlebell instructor is advisable.

Overall, the kettlebell gives you more bang for your buck than any other training tool.

If it’s good enough for the Russians then it’s something you should get your hands on too.

Kettlebells are ideal for ballistic lifts such as swings, cleans, snatches and jerks – all being movements that require a high level of timing and coordination.

The Kettlebell Swing

Who is kettlebell training for?

One of the great advantages of the kettlebell swing is that it can be used to develop strength and power in the posterior chain muscles. If you’re sitting for long periods you will require endurance in your back to combat slouching. For many athletes, being able to repeatedly and consistently generate power via the posterior chain over a period of time is crucial – for running, kicking, jumping, striking etc – and this is exactly what the kettlebell swing teaches the body to do.

Kettlebell training is for anyone who wants shorter, more effective workouts.

Kettlebells don’t take up much space so they are perfect for training at home or for use in small personal training studios or gyms. They are also ideal for group training because you can get a whole workout done with just one weight and very little space.

Kettlebell training is highly effective and outstrips conventional training methods.

This is why elite athletes all over the world have integrated kettlebells into their training regimens.

Some of the benefits of kettlebell training:

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• Kettlebells enable you to train for cardiovascular fitness, strength, power, endurance, flexibility, mobility and speed depending on how you structure your programming.

Kettlebell swings can also improve hamstring and hip mobility by providing a dynamic stretch of the hamstrings and adductors. Further, they can help protect hamstrings against tears in sports such as AFL and NRL where the hamstrings need to work quickly and powerfully through a relatively large range of motion.

• Kettlebell ballistics such as swings, snatches and high pulls target the posterior chain of muscles, which are typically weak. These muscles are also used in power movements such as kicking, running, striking and jumping – so these exercises benefit many types of athletes across a range of sports.

In terms of cardiorespiratory fitness, a study by Truman State University in the US found that a simple kettlebell swing protocol (doing as many 2 arm swings as possible in a 12 minute window, selfregulating rest) was sufficient to increase VO2 max and more challenging than traditional weight training circuits.

• Kettlebell training uses the body as a single functional unit, rather than isolating muscle groups. It therefore has the potential to use more energy than other methods of training with better transfer to everyday life and sport.

The kettlebell swing is also a great way to get lean, because it uses the whole body and therefore burns a lot of calories, making it great for programs geared towards fat loss.

The kettlebell swing really is an all-round great exercise. To make sure you get all of the above mentioned benefits from your kettlebell swings, read on for some pointers on technique.

To squat or not – using a hip dominant action There are basically two ways you can swing while maintaining a neutral spine position: Using a knee-dominant (squatting type) action or a hip-dominant (Romanian deadlift type) action.

The hip-dominant swing is preferable if you are aiming to target the posterior chain (and as we’ve discussed above there are good reasons you’d want to do this).

The hip-dominant swing is also a far more efficient swing. Efficiency of movement will translate directly to the load that can be moved in terms of a single repetition or over the course of a set or training session.

Take Olympic lifting: any power leaks (for example any deviation of the bar path from vertical) in a lift will result in reduced efficiency of the movement, which results in a reduced capacity to move a heavy weight. At the other end of the spectrum, an inefficient running gait in a distance runner will result in premature fatigue and reduced pace. So whatever your goals, efficiency is paramount.

A squat style swing isn’t necessarily wrong, but you always want to know why you’re doing something and as a general rule the hip-dominant swing will be more beneficial for most people. If you want to train squatting movements, just squat!

Breathing for the swing There are basically two types of breathing you can use when swinging kettlebells: power breathing or anatomical breathing.

Power breathing involves exhaling forcefully on the concentric phase (the upward phase of the swing) and inhaling on the eccentric phase (the backswing).

Power breathing is the type of breathing you would use for most of your traditional weight training and is the type of breathing most people are familiar with. Power breathing is better suited to heavier weights and lower reps.

Anatomical breathing is pretty much the exact opposite of power breathing.

Anatomical breathing is designed to work with the body as much as possible to promote efficiency. So, on the upward

Some tips for swinging • Be careful of your spine position; any sort of flexion (rounding) in the lower back is dangerous.

• Only apply tension when you need to; you don’t want to be tense throughout the whole movement as this will reduce efficiency and power. You want to apply tension when you extend your hips and legs. Also make sure that the power you produce is proportionate to the weight you’re using – don’t overdo it for light weights.

• If you’re after that hip-dominant swing, pretend your hips are locked on horizontal rails and that they can only move backwards and forwards.

• Make sure you fully extend your hips and contract your glutes so that they do the work rather than your lower back.

• Allow your chest to come forward when you hinge at the hips, rather than trying to keep it upright as you would in a squat.

• Keep your arms relaxed, rather than trying to lift the bell with them.

• Stand up, rather than leaning back at the top of the swing.

If you’re looking for a single overhead ballistic movement targeting the posterior chain then the snatch (when performed properly) may also provide a better alternative.

Swinging and lower back soreness A lot of people experience lower back soreness when swinging, particularly when they start. Obviously, if you have any sort of back injury you should consult a suitable medical professional before trying to swing a kettlebell. If you don’t have any injuries but lower back fatigue/ soreness continues to plague you when doing swings there are a few things you might want to consider: • First and foremost make sure your spine is neutral at all times throughout the swing. Flexion will lead to back pain or worse injuries such as disc bulges.

• You should always build up volume incrementally to allow the body to adapt. For many people, a hip dominant, ballistic movement such as the swing isn’t something they’ve trained so it can be a bit of a shock to the body at the beginning.

Using the kettlebell swing in your training program The kettlebell swing really is a great addition to almost any training program and can be used in many different ways:

KETTLEBELLS

phase of the swing (when the torso is opening up and creating a natural vacuum in your lungs) you inhale, and on the backswing (when diaphragm and lungs are compressed) you exhale.

As a general rule, because kettlebells aren’t suited for very low repetition work (you’re much better off grabbing a barbell and doing some powerlifting or Olympic lifting if you want to lift heavy and work within a 1-5RM range) anatomical breathing tends to be more appropriate for kettlebell swings.

• Use swings as a light warm-up to activate the posterior chain before movements requiring the posterior chain such as deadlifts or sprints.

• Use swings as a focus for power endurance sessions.

• Use one-arm swings to complete a session and add some additional cardio to your program.

• Add alternating swings for coordination.

• Do light swings on rest days for active recovery.

So grab a bell and start swinging...

For more articles from Emily check out our blog: ironedge.com/blog

• Check that you are fully extending the hips and legs at the top of the swing.

If you don’t have full extension then your lower back will be taking on too much of the work rather than your hamstrings and glutes.

• If your spine position and hip extension are good but you still experience problems it’s likely that your glutes aren’t activating properly (this is a very common problem). If you suspect your glutes are inactive it’s best to see a professional.

• When you get comfortable with the swing you can start with a “pre-swing”.

Set the kettlebell a foot or so in front of your feet, pick it up by hinging at the hips (being careful to maintain a neutral spine) and immediately swing it back between your legs.

To swing overhead or not?

A variation of the one-arm swing involves swinging the kettlebell overhead, so that it finishes upside down over your head.

This is a legitimate exercise but I tend to avoid it, particularly with beginners, because it’s quite a vulnerable position for your back and shoulders to be in and requires very good shoulder mobility and stability to perform safely.

Again, knowing why you’re applying something is all-important and if increased shoulder and upper back activation is the aim of the game then the one-arm swing is a better, safer option for most people than trying to go overhead with the two-arm swing. If more overhead work is what you’re after then pair the swing with something like an overhead press or push press, again to achieve a similar result but in a safer manner.

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KETTLEBELL EXERCISES ONE. TWO-ARM SWING STANCE:

START SWINGING:

Have your feet roughly shoulder width apart or a bit wider (make sure the bell won’t take your knees out on the way through) – what’s most important is a stable, comfortable stance. Start with the kettlebell between your feet so the handle is in line with your heels.

You can start moving the kettlebell back to its start position between your feet but only go halfway so the bell stops just behind your knees and then stand up again.

PICKING UP: Soften your knees and hinge at the hips, keeping your spine neutral (everything from head to hip should stay in a line; imagine you have a broomstick glued to your back).

Stand up: fully extend your legs and hips in the same way you would lock out a deadlift. Make sure you squeeze your glutes as you do this.

REPEAT: Keep pushing the kettlebell back behind your knees and standing up again, getting progressively faster until the kettlebell starts swinging.

Power with the hips: the quicker and more forcefully you extend your hips, the higher the kettlebell will go. Keep your arms relaxed and only swing the kettlebell as high as your hips can get it (this will usually be around face or chest height).

TWO. ONE-ARM SWING The two-arm swing and one-arm swing are fundamentally the same, however now that the load is transferred to one arm there are a few differences.

With the one-arm swing there will be some rotation of the torso on the backswing (the shoulder swinging the kettlebell will drop a bit lower than the other shoulder), however you still need to be careful to avoid any flexion of the spine. At the top of the swing, your chest should be square and the shoulder blade of the swinging arm should be retracted.

The one-arm swing is far more taxing on your grip, and grip endurance is usually the weakest link. If you want your grip to last longer so the rest of your body gets more of a workout then grip-saving techniques are your friend.

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STANCE:

START SWINGING:

Hold the kettlebell close to the inside corner (if you’re picking up the kettlebell with your left hand, your hand will be closer to the right side of the handle).

Focus your grip on the “finger lock”: thumb over forefinger. This is very strong and will remove the need to crush the handle with your whole hand, which will tire out your forearm muscles very quickly.

Internally rotate your shoulder on the backswing so that the handle swings back on roughly a 45 degree angle (thumb pointing backwards).

REPEAT: To keep the movement flowing, the non-lifting arm should also swing and mirror the lifting arm.

KETTLEBELLS

THREE. THE ALTERNATING SWING The alternating swing simply involves passing the kettlebell from hand to hand at the top of the swing. There are many ways you can pass from hand to hand, but a simple one is to slide one hand over the top of the other so as you change to the top hand the bottom hand is sliding out. This method of changing hands allows you to keep contact with the handle at all times while you build your confidence. Once you are confident, you can try completely releasing the kettlebell and throwing it up higher.

STANCE:

SWINGING:

Hold the kettlebell close to the inside corner (if you’re picking up the kettlebell with your left hand, your hand will be closer to the right side of the handle).

Focus your grip on the “finger lock”: thumb over forefinger. This is very strong and will remove the need to crush the handle with your whole hand, which will tire out your forearm muscles very quickly.

Internally rotate your shoulder on the backswing so that the handle swings back on roughly a 45 degree angle (thumb pointing backwards).

To keep the movement flowing, and in order to change hands at the top, the non-lifting arm should also swing and mirror the lifting arm.

REPEAT: At the top of the swing pass the kettlebell to the other hand. You should also switch your grip to the opposite inside corner when you change hands.

FOUR. THE GS SWING The GS (Girevoy Sport, aka Kettlebell Sport) swing is designed for maximum efficiency for high repetition work. The GS swing has a sort of rocking motion and a very relaxed look, which is achieved by doing the following:

STANCE: Extend the legs on the backswing (they don’t need to go into full lock). This will enable you to take advantage of the stretch shortening reflex in your hamstrings (basically when you stretch them like this under load they will automatically shorten providing you with more power for “free”).

START SWINGING: When the kettlebell swings back and reaches a place just in front of your knees, extend your legs again – this will get the kettlebell

moving upwards, rather than outwards, which is a more efficient pathway.

Keep the lifting arm very relaxed and let it follow the bell, rather than trying to pull the bell.

REPEAT: Use anatomical breathing and really emphasise a long, deep exhale on the backswing to empty your lungs as much as possible (this will allow you to get more air in when the kettlebell swings back up).

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POWER

BANDS Power Bands are resistance tools with a life of their own.

The Power Band provides a challenging, eminently portable workout option in any setting. The Agility Band, a much larger variation on the theme, allows you to fix the band via an anchor point and perform footwork drills against its resistance. The secret to latex resistance bands is the energy that is stored when they’re stretched. Once you return to starting point, that energy is directed back into your muscles, forcing you to adjust to unexpected changes in gravity and momentum. Great for developing acceleration, agility, speed and range of movement.

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POWER BANDS STRENGTH BEYOND STRENGTH

Resistance band training offers hundreds of ways to workout. Whether you’re looking for strength, speed, agility or rehabilitation, there’s a band and training option for you. Due to their portable nature, Power Bands are ready to go whenever you are.

What are Power Bands?

Power Bands are closed-loop resistance bands. They are much stronger, more durable and versatile than the commonly used Theraband. Unlike most other resistance bands, Power Bands are made of multiple layers of latex bonded together with a strong epoxy. This makes them far less prone to snapping than ordinary resistance bands that are made of moulded latex.

Power Bands come in various sizes and resistances: 41’’ Power Bands (Resitance range: 5lbs – 200lbs) are great for: • All pushing and pulling upper body exercises such as chest presses, shoulder presses and rows.

• Adding resistance to bodyweight exercises such as push-ups and squats.

• Providing assistance to build up work capacity for bodyweight exercises such as chin-ups and dips.

12’’ Power Bands (resistance range: 20lbs – 300lbs) are great for: • Anchoring and using with handles to deadlift or bench press (much more portable than a barbell and plates!)

• Adding resistance to, and forcing greater power generation in barbell exercises such as bench presses and deadlifts. The length of the 12-inch bands makes them ideal for barbell exercises as they don’t have to be looped.

• Prehab/rehab for knees and hips (e.g. lateral band walks).

12’’ Micro Bands offer a range of resistances below from 5-50 lbs, and are great for: • Increased activation of shoulder stabilising muscles during exercise (loop around elbows during presses, chin-ups and Power Club work).

• Increased activation of knee stabilising muscles during exercise (loop around knees or ankles to improve glute and VMO activation and improve knee tracking).

• Shoulder mobility/strengthening drills such as wall walks.

• Rehab/prehab for shoulders (e.g. rotator cuff exercises).

• Adding resistance to, and forcing greater power generation in barbell exercises such as squats, bench press and deadlifts.

• Adding resistance to, and forcing greater power generation in kettlebell exercises such as swings and jerks.

Power Bands are useful for: • Strength and power training • Speed and agility training

• Facilitating stretching, including PNF stretching.

• Jumping/plyometrics

• Tractioning of various joints to improve mobility and reduce back pain.

• Flexibility and tractioning exercises

Two Metre Agility Bands are specifically designed for agility drills, and are perfect for: • Developing power for sprints.

• Developing agility and speed in all directions (including backwards and sideways).

• Joint mobility • Prehabilitation/rehabilitation Power Bands are light, portable, relatively cheap, easy to use and very versatile making them a perfect tool for gyms, home setups, personal trainers, outdoor training, sporting teams and people who want to workout while travelling.

• Full body agility drills such as bear crawls.

• Resisted partner work such as walking lunges (the band will comfortably fit two people in it).

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Power Bands are designed to be stretched 2.5 times their own length. If you use them within this range and keep them away from abrasive surfaces and substances that will deteriorate latex, you’ll get years out of your bands.

I travel at lot for work, so I need something which is lightweight and versatile. These Power Bands are brilliant! The resistances on the large ones are so strong that I can get a strength workout anywhere. I highly recommend them. So simple yet so effective. — Steve Moralis Iron Edge customer 81

41’’ Power Bands Offering multiple training applications, Power Bands are ideal for any fitness enthusiast wanting a versatile and transportable training tool. Suitable for strength and power applications, rehab and prehab to flexability training, there’s a Power Band for every situation.

Power Bands can also be purchased singly, but for any barbell work you’ll need pairs

Our Power Bands are closed loop, offering easy fastening options, and come in many different resistances. These bands are multi-layered, long lasting and are virtually unbreakable. Our bands are guaranteed to stretch two and a half times their normal resting length. Go beyond this range at your own risk.

Tiny Power Bands 41’’ loop x 2 Resistance: 5-25lbs.

Super-Mini Power Bands 41” loop x 2 Resistance: 5-35lbs.

Mini Power Bands 41” loop x 2 Resistance: 10-50lbs.

Medium Power Bands 41” loop x 2 Resistance: 50-120lbs.

Large Power Bands 41” loop x 2 Resistance: 60-150lbs.

Monster Power Bands 41” loop x 2 Resistance: 80-200lbs.

Small Power Bands 41” loop x 2 Resistance: 25-80lbs.

MILITARY PRESS

X-BAND WALK DOUBLE BAND SQUAT

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41’’ Power Bands can be used for many purposes, the most popular being assisted pullups. Iron Edge offer two pullup packs: a standard version and one for those who need extra assistance. We call this one our Fat Bastard’s Pull-Up Pack.

POWERBANDS

41’’ Power Band Packs

Assisted Pull-Up Pack Set of 3 Power Bands 41’’ loop: 1 x Super-Mini, Mini and Small

Fat Bastard’s Pull-Up Pack Set of 3 Power Bands 41” loop: 1 x Small, Medium and Large

It’s hard to recommend a single Power Band that can do everything. For this reason we recommend packs.

Starter Pack Set of 4 Power Bands 41’’ loop: 1 x Tiny, Super-Mini, Mini and Small 2 x Band Handles Band Utility Strap Strength Beyond Strength DVD

Intermediate Pack Set of 6 Power Bands 41’’ loop: 2 x Super-Mini, Mini and Small

Professional Pack 41” 2 x Complete set Power Bands 41” loop Strength Beyond Strength DVD

Complete Power Band Pack 2 x Complete set Power Bands 41’’ loop 2 x Band Handles Standard Agility Band Band Utility Strap Strength Beyond Strength DVD

GOOD MORNING

SHOULDER DISLOCATIONS

Advanced Pack Set of 6 Power Bands 41” loop: 2 x Mini, Small and Medium

LUNGING INCLINE PRESS

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12’’ Power Bands

Super-Mini Power Bands 12” loop x 2

Medium Power Bands 12” loop x 2

Mini Power Bands 12” loop x 2

Large Power Bands 12” loop x 2 12’’ Power Band Pack 2 x Complete set of 12’’ Power Bands: 2 x Super-Mini, Mini, Small, Medium, Large and Monster

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DEADLIFT WITH HANDLES

Monster Power Bands 12” loop x 2

BAND-RESISTED DEADLIFT

Small Power Bands 12” loop x 2

POWERBANDS

Two Metre Agility Bands A great tool for increasing speed, acceleration and agility.

The Two Metre Agility Band is now being used by many AFL and NRL clubs who seek to improve on these components of fitness.

2m Agility Band – Standard Develop explosive power and speed.

2m Agility Band – Monster Will challenge even the most powerful athletes.

Agility Band Pack Contains: 1 x 2m Agility Band – Standard 1 x 2m Agililty Band – Monster

The Ultimate Tug of War Pack Pack includes: • 1 x 4m Climbing Rope • 1 x Standard Agility Band • 1 x Band Utility Strap • 2 x Carabinas

AGILITY BAND RUN

Resistance Tubing

Resistance Tubing Pack 1 x Light, Medium & Heavy tubing

Light Resistance Tubing

Medium Resistance Tubing

Heavy Resistance Tubing

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Micro Bands Micro Bands offer new and alternative ways to ramp up your exercise program. Best used for warmups, activation drills (especially glute and rotator cuff), improving squatting form or to increase the challenge of traditional exercises.

Micro Band ‒ Xtra-Light

Micro Band ‒ Light

Micro Band ‒ Medium

Micro Band ‒ Heavy

Micro Band ‒ Xtra-Heavy

Micro Bands Pack Great for hip and shoulder activation drills.

Includes: Xtra-Light, Light, Medium, Heavy & Xtra-Heavy

Power Band Accessories Band Handles x 2 • Safer and stronger grip

Band Utility Strap • Link bands easily • Use as a door jam • P rotects the band from rough attachments ensuring a longer lifespan

Power Bands Strength Beyond Strength DVD by Iron Edge

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Band/Rope Anchor Attach to the floor as an anchor point for your band or rope.

• Natural hold and less awkward • Protect the band ensuring a longer lifespan • Great for any upper body pushing and pulling exercises along with rotational and deadlift type movements

Carabiner ‒ Aluminium Screw Gate

Power Bands Poster Detailed pics of 31 exercises

Door Jams x 2

TRAINING WITH POWER BANDS

Understanding the mechanisms for functional adaptation

POWERBANDS

ARTICLE

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— With Mark McGrath

Movement has 2 aspects; One. Solving a movement problem like taking a step, changing direction, getting up from the floor etc. Liberating degrees of freedom. In our exploration of the task, our highest expression is to perform the movement with the greatest ease. This can be done by becoming clear on the task via improved coordination, or loading the task by increasing the demand.

Two. Moving is a series of chain responses that are highly integrated. The functional view of training asks that we load movement, rather than being concerned with strengthening muscles. The muscles involved in the chain of movement will increase their firing through facilitation and this constitutes the adaptation. The body-brain is a global system and needs to be trained as such.

The 3 characteristics of functional movement adaptation using Power Bands are: 1. The body is working against gravity 2. Ground reaction forces are present in overload and overspeed form

Power Band training consists of explosive, short duration training which conditions and enhances anaerobic systems, facilitates neural drive, while training the aerobic system via oxygen debt recovery.

What I am noticing as I use the Power Bands over time is that although the training is intense, it does not create a lot of eccentric damage in the muscle fibres. I think this is because the effect is directly influencing the propriosensory mechanisms, without the need to degrade the contractile apparatus.

Although there is neural fatigue within the session, myself and others are pulling up better than ever, this is also being reported by one of the AFL clubs who are using the Power Bands heavily this pre-season.

Mark McGrath is an elite coach and bodyworker who has trained athletes to perform successfully at the highest levels over the past 17 years. He has helped people with chronic injury at all age levels to return to full function. His approach combines bodywork, movement control, dynamic neuromuscular stabilization, yoga, and movement overload/ sophistication.

Visit Mark’s website at: markmcgrath.com.au For more articles from Mark check out our blog: ironedge.com/blog

3. The athlete is dealing with their own momentum Power Bands are a load enhancer that strengthen the loading phase (overload) and neurologically quicken the unloading phase (overspeed). What this means for the athlete is; • they are stronger against gravity • they become more effective at controlling momentum (deceleration) • while increasing foot quickness and decreasing ground reaction time The key understanding that is taking place in the brain and nervous system is that we are teaching the proprioceptors to activate the chains of movement (muscle chains) in order to create efficient, effective and reflexive movement.

With Power Band training we are able to train the direction and drivers of movement. This means training movement in sagittal, frontal and transverse planes under overload and overspeed conditions to increase power output, increase resistance to fatigue and reduce injury potential.

The hip attachment trains the lumbo-pelvic girdle and facilitates triple extension (hip extension, knee extension and ankle plantar flexion). The shoulder attachment includes trunk/abdominal activation and promotes the forward lean which enhances acceleration ability.

I have been amazed at how effective training in the shoulder harness is at educating whole body movement. This is because we are getting vertical adaption via horizontal loading. In other words we are training from the shoulder/neck to the ball of the foot. People who have struggled to activate the lower extremity, or get any increase in gastroc-soleus firing, are increasing their activation and also increasing the crosssection area of this vital link in movement.

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REHAB &

PREHAB A well structured strength and conditioning program includes rest and recovery. Products like the Foam Roller, The Stick and Massage Balls are tools to directly address aches and pains with greater convenience and lower cost than physical therapy. As we all know, prevention is better than cure. Our range of rehab and prehab equipment will keep you on the playing field for longer.

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RUMBLE ROLLER FOAM ROLLER ON STEROIDS

Rumble Rollers

Which Rumble Roller is best for you?

The Rumble Roller is made in two different sizes, and each size is available in two different densities.

Rumble Rollers are an incredibly effective and cheap way to release myofascial tightness, deactivate trigger points and deliver all kinds of muscle benefits.

If you plan to use your Rumble Roller in a single location – e.g. at home – you’ll need the full-size model, because its extra length makes it more suitable for performing many exercises. It’s long enough to roll the widest part of your back in one pass; you can roll both legs (quads, hamstrings, and/ or calves) at the same time. With the compact Rumble Roller, you’ll need to roll each leg separately, and will spend a little more time repositioning yourself between exercises.

Full Rumble Roller ‒ Original Density

Compact Rumble Roller ‒ Original Density

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Compact Rumble Roller ‒ Extra Firm

The major advantage the compact Rumble Roller has over the full-size model is it’s portability. At just 12” in length, it fits easily in your gym bag, backpack, or carry-on luggage.

This makes it a favorite. The compact Rumble Roller’s smaller diameter (5” vs. 6” for the full-size model) allows it to conform better to the curvature of some body parts, such as your neck. The compact Rumble Roller also costs less than the full-size model, which may be important if your budget is limited.

Full Rumble Roller ‒ Extra Firm

REHAB & PREHAB

ARTICLE

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THE FOAM ROLLER — With Dr. Aaron Anderson

If I had to choose just one piece of exercise equipment to use in a training session, it would be a Foam Roller. It’s versatile, portable, and a musculoskeletal prehabilitation and rehabilitation tool.

The human body has evolved over many years and is designed for movement. Squatting, lunging, climbing, twisting, walking and bending are all deeply embedded human movement patterns. However, the fact is in today’s society most people have become specialized in one type of work and often their vocation requires NO physical work whatsoever. What compounds this is their recreation time is also comprised of mostly sedentary activities; and whilst they have a body that is designed to move, they in fact barely move at all. Use it or lose it. If we don’t demand it from our bodies, we won’t develop that physical attribute i.e. strength, flexibility, healthy joint range of motion. And if we don’t have this physical depth it affects our current and future health. This often becomes evident when someone becomes unwell and they don’t have the physical fitness to recover quickly or fully.

Life on earth means we are constantly working against gravity to stand erect and if we are “out-of-alignment” our bodies have to work with more effort constantly. This is physically draining.

Ideal standing and sitting posture with well balanced muscles and joints that are not under constant strain means the body is able to self-regulate other functions rather than continually work against tightness and compensate for weakness in order to stand upright.

Common physical complaints are: aches and pains, difficulty in taking a deep breath, weak legs, a back that gives out, lumbar disc injuries and pain between the shoulder blades.

This is musculoskeletal illness. It is my clinical experience that feeling poorly affects you psychologically as well and you have a greater chance of being sad, depressed, and anxious. Your thoughts are not as clear and coherent, concentrating is more difficult and there is an overall fatigue.

Our resting posture also affects the way we move. If we start our physical movements from a poor posture the movement is never executed perfectly; it was flawed from the start.

In my practice I prescribe Foam Roller exercises to my patients to get back down on the ground and start stretching out their tightened muscles and joints. Only a small amount of work on the Foam Roller every day can reverse the negative effects of poor posture and have them looking and feeling better straight away.

The incorrect muscles fire, joints are put under undue strain and this creates injuries of overuse and compensation from other body parts.

Being an Osteopath and a Sport Scientist I am most interested in human structure and function. One of the core tenants of Osteopathy is ‘structure affects function’. Our body structures are designed for certain physiological purposes and when they are compromised, so is their function. For example a muscle e.g. biceps, that is shortened and too tight will not be as strong as it could be, will be less powerful, have myofascial trigger points etc.

Many of my patients suffer from the effects of “Western life”; that is, too much sitting whether it is in the car, at a desk or on a couch. This lifestyle causes tightening of the hip flexors, weakening of the gluteal muscles and kyphotic bending of the spine. Poor structure invariably leads to poor function and poor health. The chest cavity, hence the lungs, is squashed.

Oxygenation of the body is reduced. The neck is required to bend backwards further to compensate for the curved middle back. The small muscles at the back of the skull that are designed for delicate head movement become overworked.

Over time these changes will become more permanent.

The genius of the Foam Roller is so little input or effort is required to obtain significant benefits.

Just lying lengthwise on the Foam Roller realigns the spine into the neutral position, reduces kyphotic strain and improves posture.

Foam Rollers are also excellent for your advanced athletes.

They expand your exercise repertoire and classic exercises such as push-ups and squats can be given novel twists to create sensory motor challenges. Foam Rollers are unstable – but not too unstable – hence your technique isn’t compromised. Your exercise form is challenged but not overpowered.

I made the Body Ease DVD (see pg.92) to demonstrate the Foam Roller exercises I prescribe most commonly to my patients and athletes. I recommend they become proficient in all of the exercises to improve their health and wellbeing.

Dr. Aaron Anderson

Osteopath – Exercise Scientist MoveMe Medicine

For more articles like this check out our blog: ironedge.com/blog 91

The Foam Roller There’s nothing quite as satisfying as a massage.

Conversely, there’s nothing quite as depressing as having to pay for it afterwards. Most people who make regular visits to a massage therapist will know just how great a contribution they make not only to recovery, but also to ease of day-to day movement.

your back, legs, buttocks and arms. It’s a great way for runners to address tightness in their ITB (ilio-tibial band), a notoriously difficult – and uncomfortable – part of the leg to massage without paying a professional to do it.

The Foam Roller has long been a feature of the toolkit of elite athletes, physios, chiros and osteopaths. Maybe it’s time to make it a part of yours. Made from dense, durable EVA foam, the Iron Edge Foam Roller is designed to maintain its shape throughout years of use.

A significant part of this has to do with the breaking up of fascia (a sheathlike material which encloses the muscles) as well as releasing trigger points (places where tension gathers into ‘knots’).

The Foam Roller is an easy to use and convenient form of self-massage. You simply employ your own body-weight to apply pressure to sore spots in Foam Roller Dimensions: 100cm x 15cm

x5 Foam Roller Pack

Foam Roller & DVD Pack

Half Foam Roller Dimensions: 44.5cm x 15cm

Rehab Pack

x5 Half Foam Roller Pack

Half Foam Roller & DVD Pack

Body Ease ‒ Foam Roller DVD

“Foam Rollers are an excellent tool for lengthening shortened muscles and strengthening weakened muscles. As they

provide just enough instability, without being too unstable, patients are able to experience deep strong muscle stretches and perform challenging strengthening exercises without having to worry they are going to fall off the implement and hurt themselves!

Iron Edge produces the best Foam Rollers and I endorse them, and use them exclusively.”

— Dr. Aaron Anderson Director Move Me Medicine Sport Scientist / Osteopath

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REHAB & PREHAB

The Stick The Stick is a non-motorised device that is used to iron out sore muscles. The unique independent spindles spin freely and roll out knots, trigger points and areas of tightness. An affected muscle can be free of pain and stiffness in as little as 30 seconds.

You’ll experience instant pain relief, increased range of motion, improved flexibility, better recovery times and ultimately enhanced performance.

The Stick is used by athletes, health professionals and individuals for fast relief from muscular pain.

The Stick • 24” in length • 15 working spindles • Medium flexability

The Sprinter Stick • 19” in length • 9 working spindles • Stiff/low flexability

Massage Balls

Rehab & Prehab DVDs

Cure those sore and niggling pain points with direct trigger point therapy.Our massage

ball can sort you out.

A few minutes is all you need to a healthier and pain-free body. This self-massage tool also limits the time you’ll need to see a masseuse, so you’ll save both money and time!

Assess and Correct DVD Mike Robertson, Eric Cressey and Bill Hartmann

Massage Ball

Magnificant Mobility Mike Robertson and Eric Cressey

Inside-Out ‒ Warm-up DVD Mike Robertson, Eric Cressey and Bill Hartmann

Massage Balls - 6 Pack

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TRAINING & EDUCATION If you are after training and education on high performance equipment, Iron Edge has plenty on offer.

Using our experience and relationships with leading trainers and educators from around the country, we’ve developed a range of trainer and general public workshops.

• Kettlebell Training – Level 1 and 2 (fitness professionals) • Kettlebell Basic Fundamentals (general public) • Power Bands • Functional Training Series – Sand Bags, Ropes, Aqua Bags & Slosh Balls

Here’s just some of what you’ll receive when attending an Iron Edge workshop: • Valuable PDP and CEC points through the registered training bodies of Fitness Australia and Physical Activity Australia.

• Comprehensive manuals with pictures and detailed descriptions of the exercises learnt, plus training programs.

• Wholesale prices on all our equipment if you are a fitness professional.

• A listing on our website (which gets over 50,000 unique visitors per month) for people searching for specialised trainers.

For more information visit: ironedge.com/instruction Our kettlebell workshops are certified by Physical Activity Australia and Fitness Australia, earning you valuable PDP and CEC points.

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Knowledge, as they say, is power. They also say that ignorance is bliss, but the sidelines are brimming with idiots that don’t know what they are doing and don’t have the sense to find out. Here at Iron Edge, we not only provide you with access to first-class tuition, but have also created and stock a range of textbooks and DVDs to show you how. And you can always go back and review them to ensure you remain on the right track.

Our extensive range of DVDs and books includes:

Foam Roller

DVDs

BODYWEIGHT

• Body Ease With The Foam Roller ‒ Dr. Aaron Anderson

TRAINING & EDUCATION

Instructional DVDs and Books

• Encyclopedia of Bodyweight Exercises (3 Discs) ‒ Steve Cotter

KETTLEBELLS

POWER CLUBS

• Get the Unfair Advantage with Kettlebells ‒ Male

• The Encyclopedia of Clubbell Training (5 Discs) ‒ Scott Sonnon

• Get the Unfair Advantage with Kettlebells ‒ Female • The Ultimate Kettlebell Workout Guide DVD by Iron Edge Steve Cotter

• Clubbell Training for Circular Strength ‒ Scott Sonnon POWER BANDS

• Encyclopedia of KB Lifting Steve Cotter #1 (5 Discs)

• Power Bands: ‘Strength Beyond Strength’ by Iron Edge

• Encyclopedia of KB Lifting Steve Cotter #2 (6 Discs)

Dave Schmitz

• Steve Cotter Extreme Kettlebell Workouts (3 Discs)

• Power Bands: ‘Accelerating To The Ball’

• Mastering the Pistol

• Resistance Bands Unleashed (2 Discs)

Mike Mahler

• Total Flexibility with Resistance Bands

• Kettlebell Solutions For Speed & Explosive Power

POWER RINGS

• The Kettlebell Solution for Size & Strength

• Ring Training Fundamentals by Iron Edge

• Kettlebell Solution for Fat Loss & Mental Toughness

TORSONATOR

REHAB & PREHAB

• Torsonator: The Complete Guide by Iron Edge

Joint Mobility • Magnificent Mobility

Books

• Inside-Out Warm-up

• Cotter’s Complete Guide to Kettlebell Lifting

Educational

• Captains of Crush Grippers Book (Second edition)

• Building the Efficient Athlete (8 Discs) ‒ Eric Cressey and Mike Robertson

• Grip Master’s Manual • The Complete Sandbag Training Course

• Assess and Correct ‒ Eric Cressey, Bill Hartman and Mike Robertson

The Ultimate Kettlebell Workout Guide DVD With no less than 46 workouts, this work-along DVD has numerous beginner, intermediate and advanced workouts covered.

Easily the most comprehensive workalong DVD on the market.

Power Bands Strength Beyond Strength DVD Covers over 40 exercises including strength, agility, stretching and tractioning drills

WOMEN

Get The Unfair Advantage DVD Develop the strength, power and endurance of an elite athlete with this ancient Russian tool.

The ultimate introdution to kettlebell training. Includes BONUS workout download.

Ring Training Fundamentals DVD Master the rings with this comprehensive introductory video. Includes BONUS super moves.

MEN

Get The Unfair Advantage DVD Develop the strength, power and endurance of an elite athlete with this ancient Russian tool.

The ultimate introdution to kettlebell training. Includes BONUS workout download.

Torsonator – The Complete Guide DVD With over 25 drills covered in detail, this DVD breaks down all the best and most effective Torsonator exercises.

42 Best Kettlebell Exercises e-book

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Apparel

WOMEN’S SINGLET

MEN’S HOODIE

Show people you’re serious about your training with Iron Edge t-shirts, singlets and hoodies.

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MEN’S SINGLET

MEN’S TEE

ACCESSORIES

WOMEN’S TEE

Iron Edge Sweatbands

ALL IRON EDGE APPAREL FEATURES OUR MASCOT, ‘TC’ ON THE BACK Men’s sizes S to XXXL. Women’s sizes 8 to 16.

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WHY CHOOSE IRON EDGE No BS guarantee on all our products

Wholesale accounts for the Fitness Industry, ADF and PTs

We take our products and service seriously.

We stand behind what we do and don’t stuff about. It’s for this reason we offer a hassle-free money-back guarantee on our products.

Enjoy the privileges that come with being a wholesale client of Iron Edge – Receive up to 40% off RRP.

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If for any reason you’re not happy with our service or product just let us know and we’ll do our best to fix the problem. No BS.

Time-tested products in Australia’s best gyms • Resellers for leading industry suppliers

- Nike

- Uesaka

- IronMind

- Do-Win • Lifetime warranties on selected products • Continued research and development • Great value packs • Over 3500 customer reviews

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Iron Edge extend wholesale rates to selected gyms, personal trainers, sporting organisations, retailers, osteopaths, chiropractors and physiotherapists, the ADF and CrossFit affiliates. To apply for access to this exclusive offer see our wholesale page at ironedge.com/wholesale.

Daily dispatch on all items Satchels (under 5kg) • Overnight delivery to Melbourne, Sydney, Adelaide, Brisbane, Perth & Hobart

Bulk movements (over 5kg) • Overnight delivery to Melbourne, Sydney & Adelaide

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• Delivery within 2 days to Brisbane • Delivery within 3 days to Perth * May take longer to rural areas.

LEARN FROM THE PROS Ever wanted to see how the best train? How they prepare, what they do and why? Now you can with Iron Edge Live – an exclusive video portal for those seeking cutting edge training information.

Featuring hand-picked industry professionals, Iron Edge Live gives you instant access to their training methods, expert tips, programming and innovative workouts.

It works just like a YouTube channel. You can access it anywhere, anytime. Stream videos.

Download them. Collect them – they’re yours to watch whenever you want. You’ll be able to make comments and even interact with the authors.

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WHOLESALE CUSTOMERS ?

Huge resource of training and product information • Training and instructional books and DVDs for all major products • Free reports to help you make an informed decision.

• Relevant and up-to-date articles and information • Training workshops with industry leaders • Certified courses with Fitness Australia & Physical Activity Australia • Open forums for discussion • Follow-up information – user guidelines, training tips and recommended complimentry products.

• Free full-colour catalogue

Great service at Iron Edge

Enjoy the privileges that come with being a wholesale client of Iron Edge – Receive up to 40% off RRP. Iron Edge extends wholesale rates to a host of people in the fitness game; gyms, personal trainers, sporting organisations, retailers, osteopaths, chiropractors and physiotherapists, the ADF and CrossFit affiliates. If that sounds like you, then why not apply.

We’ll review your application and, provided you’ve given us an ABN number (a defence email address is all thats required for ADF members), you’ll be good to go. Once you’re approved, you’ll receive a wholesale login account via email and can start browsing our wholesale site.

• Mon-Fri 9am-5pm and Sat 10am-2pm phone service

Submit your application here:

• Knowledgeable sales staff

ironedge.com/wholesale

• Daily email support • Secure world class e-commerce website • Fully equipped showroom – Glen Iris, Melbourne

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Iron Edge Live will contain both free and premium (paid) content on a broad range of topics, including: • Strength training

• Powerlifting

• Flexibility

• Olympic lifting

• Speed

• Kettlebell training

• Power

• Yoga

• Agility

• Outdoor training

• Warmups

• Sports specific

• Recovery

• Workouts

• Rehab/prehab

• Bodyweight

IRON EDGE GIFT VOUCHER Not sure what to buy that special someone for their birthday/Christmas/bar mitzvah/other significant celebration?

Give them an Iron Edge Gift Voucher and make it their problem.

But it won’t stop there. The content will continually evolve with advances in techniques and products to ensure you get the most up to date training information out there. Right in your own home.

IRON EDGE LIVE. A SMARTER WAY TO TRAIN. 99

OUR NO BS GUARANTEE

WE STAND BEHIND OUR PRODUCTS. WE MANUFACTURE AND SOURCE THE BEST AND MOST EFFECTIVE TRAINING EQUIPMENT MAN CAN FIND. OUR GEAR IS USED AND ABUSED DAILY IN THE HANDS OF THE ELITE. OVER THE YEARS WE HAVE BECOME THE DEFAULT SUPPLIER OF HIGH PERFORMANCE TRAINING EQUIPMENT FOR AUSTRALIA’S ELITE TRAINING CENTERS, HAVING OUTFITTED THE MAJORITY OF AFL, NRL, ADF/SAS BASES, INSTITUTES AND GYMS. IF FOR ANY REASON OUR PRODUCTS DON’T STACK UP OR DON’T DELIVER ON WHAT YOU EXPECTED, WE’LL REPLACE IT WITHOUT ANY FUSS OR FANFARE.

CONTACT US Call 1300 85 40 50 Showroom 12 Weir Street Glen Iris Victoria Email info@ironedge.com ironedge.com

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