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Mastering the Kettlebell through StrongFirst approach

Explore the transformative power of kettlebells with StrongFirst's approach to strength. Learn key exercises like the swing, get-up, and snatch, and understand why this method stands out for building functional strength and conditioning.

Kettlebells, thanks to their unique design and versatility, are much more than just muscle-building tools — they support strength, mobility, and control in ways few other implements can. Here’s a closer look at what makes kettlebell training so effective and why it continues to stand out in the world of fitness:1. Why Kettlebells in StrongFirst Training?- Functional Strength: Kettlebells excel in developing functional strength. The exercises mimic real-life movements, leading to improvements in daily activities, from picking up groceries to more athletic pursuits.
- Efficiency: A kettlebell session can be brief yet incredibly effective. With proper technique, you can achieve a full-body workout in less time than with traditional weights.
- Versatility: Whether you're a novice looking to build foundational strength or an athlete honing specific skills, kettlebells adapt to all levels.
- Cardiovascular and Muscular Synergy: The dynamic nature of kettlebell exercises like swings and snatches combines strength training with cardiovascular endurance, offering two-for-one benefits.2. Core Kettlebell Exercises:The Swing:
- Purpose: Explosive hip drive, core stability, and posterior chain strength.- Technique:
- Stand with feet slightly wider than shoulder-width.
- Hinge at the hips, bending the knees slightly, and grab the kettlebell handle with both hands.
- Swing the kettlebell back between your legs, then thrust forward with your hips, swinging the bell up to chest level. The arms should be extensions of the movement, not the drivers.The Get-Up:
- Purpose: Increases total body strength, mobility, and coordination.- Technique:
- Lie on your back with the kettlebell in your right hand extended towards the ceiling.
- Roll to your left elbow, then left hand, raise your hips, sweep your left leg under to kneel on that side, stand up, then reverse the process to lie back down, all while keeping the kettlebell steady.The Snatch:
- Purpose: Develops power, speed, and fluidity of movement.- Technique:
- Begin with the swing motion, but as the kettlebell reaches the apex, guide it with your hand, allowing it to rotate around your wrist to the back of your hand, locking out at the top with the bell over your hand.3. How Kettlebell Training Differs:
- Movement Dynamics: Kettlebells encourage movements in various planes, promoting a more natural range of motion compared to the often linear movements in traditional weightlifting.
- Core Engagement: The off-balance load of a kettlebell demands more from your core, leading to enhanced core strength and stability.4. The StrongFirst Philosophy:
- Quality Over Quantity: StrongFirst emphasizes technique before volume. Mastering the form ensures safety and efficacy.- Simplicity: The program focuses on a few movements done exceptionally well rather than numerous exercises done poorly.- Community and Education: StrongFirst isn't just about workouts; it's a community where knowledge is shared, certifications are earned, and personal bests are celebrated.5. Why Should You Care?
- Real-World Application: The strength you build with kettlebells translates directly into daily life, making you more capable in physical tasks.- Injury Prevention: By learning to move correctly with kettlebells, you reduce the risk of injury, not just in training but in any physical activity.Conclusion:
By integrating kettlebell training with the StrongFirst approach into your fitness regimen, you're not just building muscle; you're sculpting a more resilient, capable, and dynamic body. Whether your goal is to improve health, increase athletic performance, or simply enjoy a new way to move, kettlebells offer a path to robust, functional fitness.

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The power of strength training

Learn how strength training enhances daily movement, health, and confidence. This article explores the value of technique, progression, and recovery, emphasizing why quality over quantity delivers lasting results for all.

Strength training often carries a misconception: it’s only for bodybuilders chasing massive lifts or athletes preparing for competition. In reality, strength training is for anyone who wants to move better, feel more capable, and build a foundation for a healthier, more active life. At its core, it’s about enhancing how you function in everyday tasks—whether that’s carrying groceries, playing with your kids, or staying mobile as you age.The Challenges of Starting StrongFor many, the idea of strength training can feel intimidating. Without proper guidance, it’s easy to fall into traps that derail progress. Improper form can lead to injuries, from minor strains to more serious setbacks. Meanwhile, the slow pace of visible results can sap motivation, leaving beginners feeling discouraged or overwhelmed. These challenges highlight the importance of learning strength training as a skill, with expert instruction to ensure safety and consistency.Strength as a SkillStrength isn’t just about raw power—it’s a skill honed through practice and precision. Programs rooted in principles like those from Strong First emphasize mastering fundamental movements before adding intensity. This approach prioritizes functional training, using tools like kettlebells, bodyweight exercises, and barbells to mimic real-world movements. These exercises don’t just build muscle; they improve how you move in daily life, from squatting to pick something up to stabilizing your core during a hike.The key to effective strength training lies in three pillars:Technique: Proper form is the foundation of safe training. Learning to engage the right muscles and move correctly reduces injury risk and maximizes efficiency.Controlled Progression: Strength builds gradually. A thoughtful approach to increasing intensity ensures steady improvement without overdoing it.Recovery: Rest and recovery are as vital as the workouts themselves. Giving your body time to adapt helps prevent burnout and supports long-term growth.Quality Over QuantityIn a world obsessed with quick fixes and extreme fitness trends, there’s value in prioritizing quality over quantity. Strength training isn’t about doing endless reps or lifting the heaviest weight in the room—it’s about moving with purpose and intention. Smaller, focused training sessions with individualized feedback often yield better results than overcrowded classes or rushed routines. By emphasizing proper technique and tailored progression, quality-focused training helps build strength that’s sustainable and functional, not just flashy.This approach also fosters a deeper understanding of your body. Instead of chasing numbers, you learn how to listen to your muscles, refine your movements, and build confidence in your physical abilities. Over time, this creates a ripple effect: better posture, improved mobility, and greater resilience for life’s demands.The Benefits of Getting StrongStrength training offers benefits that go far beyond aesthetics. It enhances mobility, making everyday movements smoother and less taxing. It boosts physical performance, whether you’re playing a sport, gardening, or climbing stairs. And it builds resilience, helping you stay active and independent as you age. For many, the mental boost is just as significant—mastering a new movement or hitting a personal milestone fosters a sense of accomplishment that carries into other areas of life.From young professionals to retirees, people of all fitness levels can benefit from strength training. It’s not about becoming the strongest person in the room; it’s about becoming a stronger version of yourself. A parent might find it easier to keep up with their kids, while an office worker might notice less back pain from long hours at a desk. These small, practical improvements add up to a better quality of life.A Mindset for Lifelong StrengthStrength training is more than a workout—it’s a commitment to showing up consistently and improving over time. It’s about embracing the process, celebrating progress, and recognizing that strength is built one intentional step at a time. By focusing on quality movement and sustainable habits, anyone can unlock the physical and mental benefits of getting stronger.Whether you’re new to fitness or looking to refine your skills, strength training offers a path to a healthier, more capable you. It’s not about lifting the most weight—it’s about lifting yourself up, day after day, to live life with greater ease and confidence.

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Strength training for aging gracefully

Discover how the strength training can transform aging, boosting muscle mass, bone density, balance, and coordination. Embrace a vibrant, independent lifestyle with a program that adds life to your years.

As we age, our bodies face natural declines in strength, muscle mass, bone density, balance, and coordination. A strength-focused training system, rooted in kettlebell exercises and compound movements, offers a powerful approach to counteracting these changes and promoting vitality. Here’s how such a program can benefit aging individuals:Combating Age-Related Physiological Changes
- Muscle Mass and Strength: Aging often brings sarcopenia, the loss of muscle mass. Compound movements like deadlifts, squats, and kettlebell exercises (e.g., swings, snatches) promote muscle growth and strength, helping maintain independence and enhancing quality of life.
- Metabolic Health: Strength training improves insulin sensitivity, aiding in the management or prevention of type 2 diabetes. High-intensity intervals in workouts can also boost metabolism, supporting weight management.
- Cardiovascular Health: Dynamic, explosive movements elevate heart rate, contributing to heart health and overall cardiovascular fitness.Improving Bone Density
- Weight-Bearing Exercise: Heavy lifting and bodyweight exercises like pull-ups and push-ups stimulate bone-forming cells, helping maintain or increase bone density to combat osteoporosis.
- Progressive Overload: Gradually increasing exercise intensity or complexity places controlled stress on bones, further supporting bone health.Enhancing Balance and Coordination
- Functional Movements: Exercises that mimic real-life activities, such as one-leg deadlifts, improve balance, coordination, and core stability, translating to better daily functionality.
- Neuromuscular Coordination: Technique-focused training enhances muscle group coordination, reducing the risk of falls, a common concern with aging.
- Proprioception: Complex movements like the Turkish get-up improve body awareness by requiring balance and adjustment to uneven loads.Increasing Longevity
- Injury Prevention: Strengthening muscles, tendons, and ligaments enhances joint stability, reducing injury risks, particularly around vulnerable areas like knees, hips, and shoulders.
- Mental Health and Cognitive Function: Strength training supports cognitive health, improving memory and executive function, which are vital for aging well.
- Lifestyle and Autonomy: By building strength for life’s demands, this training enables aging individuals to maintain independence, perform daily tasks, and stay active longer.Conclusion
A strength-focused training regimen is a transformative strategy for aging individuals, not only counteracting physical decline but also enhancing vitality and independence. It’s about adding quality to life, ensuring you can live actively and robustly for years to come.

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Turkish get-up

Learn how to perform the Turkish get-up with this step-by-step guide!

The Turkish Get-Up (TGU) is a full-body exercise that builds strength, stability, and mobility. Originating from ancient wrestling traditions, it’s a functional movement that challenges multiple muscle groups while improving coordination. Whether you’re a beginner or an experienced lifter, mastering the TGU can enhance your athletic performance and resilience. Below is a detailed, step-by-step guide to performing the Turkish Get-Up safely and effectively.What You’ll Need
- A kettlebell, dumbbell, or body weight (for beginners)
- A flat, non-slip surface
- Comfortable workout attire
- Optional: A yoga mat for comfortStep-by-Step InstructionsThe TGU involves transitioning from lying on your back to standing upright while holding a weight overhead, then reversing the movement to return to the starting position. Perform it slowly and with control to maximize benefits and minimize injury risk. Here’s how to do it:Step 1: Starting Position (Supine)
1. Lie on your back with your legs extended and arms resting by your sides.
2. If using a weight, hold a kettlebell or dumbbell in your right hand. Press it straight up toward the ceiling, keeping your arm locked and wrist straight. Your eyes should stay fixed on the weight throughout the movement.
3. Bend your right knee, placing your right foot flat on the ground, about hip-width from your body.
4. Extend your left arm at a 45-degree angle from your body, palm down, for stability.Tip: Engage your core to keep your lower back pressed into the ground.Step 2: Roll to Elbow
1. Initiate the movement by driving through your right foot and rolling onto your left side.
2. Prop yourself up onto your left elbow, keeping the weight stable overhead with your right arm.
3. Keep your eyes on the weight and your right shoulder packed (pulled down away from your ear).Tip: Use your left arm and right leg to share the effort, avoiding twisting your torso.Step 3: Post to Hand
1. From the elbow position, press through your left hand to lift your torso, straightening your left arm.
2. Your left palm should now be flat on the ground, directly under your shoulder, supporting your body.
3. Maintain a straight line from your left hand to the weight in your right hand.Tip: Keep your core tight to prevent your hips from sagging.Step 4: Bridge
1. Lift your hips off the ground by pressing through your right foot and left hand.
2. Form a bridge, with your body supported by your right foot, left hand, and left shoulder.
3. Keep the weight steady overhead and your eyes on it.Tip: Squeeze your glutes to stabilize your hips during the bridge.Step 5: Sweep the Leg
1. Slide your left leg under your body, bringing your left knee to the ground.
2. Position your left knee directly under your hips, forming a half-kneeling stance.
3. Your left shin should be parallel to your right foot, and your torso should remain upright.Tip: Move slowly to maintain balance and avoid bumping your knee.Step 6: Half-Kneeling Position
1. Rotate your left shin so your toes point slightly outward, aligning your left knee, hip, and shoulder.
2. Lift your left hand off the ground, bringing your torso fully upright into a half-kneeling position (right foot flat, left knee on the ground).
3. Continue to hold the weight overhead with your right arm locked.Tip: Check your alignment—your hips and shoulders should be square.Step 7: Stand Up
1. Press through your right foot to stand up, bringing your left foot forward to meet your right.
2. Finish in a standing position with feet hip-width apart, weight held overhead, and eyes still on the weight.
3. Pause briefly to ensure stability.Tip: Keep your core engaged to avoid arching your back.Step 8: Reverse the Movement
1. Step back with your left leg into a half-kneeling position, lowering your left knee to the ground.
2. Place your left hand on the ground for support, keeping the weight overhead.
3. Sweep your left leg back through to the bridge position, hips elevated.
4. Lower your hips to sit on the ground, supported by your left hand.
5. Transition to your left elbow, then slowly lie back down to the starting position.
6. Carefully lower the weight to your chest (if using one) before setting it down.Tip: Move with the same control during the descent as you did on the ascent.Key Tips for Success
- Start Light: Beginners should practice without weight or with a light object (like a shoe) to master the movement pattern.
- Focus on Form: Prioritize technique over speed or heavy weight to prevent injury.
- Keep Eyes on the Weight: This helps maintain shoulder stability and proper alignment.
- Breathe Naturally: Exhale during exertion (e.g., standing up) and inhale during less intense phases (e.g., lowering).
- Practice Both Sides: Perform equal reps on each side to ensure balanced strength and coordination.Common Mistakes to Avoid
- Rushing the Movement: The TGU is a slow, deliberate exercise. Speed sacrifices control.
- Unlocking the Arm: Keep the arm holding the weight fully extended to protect your shoulder.
- Arching the Back: Engage your core to maintain a neutral spine, especially when standing.
- Poor Leg Positioning: Misplacing the leg during the sweep can disrupt balance—move it deliberately.Benefits of the Turkish Get-Up
- Full-Body Strength: Engages the core, shoulders, hips, and legs.
- Improved Mobility: Enhances joint range of motion and flexibility.
- Better Stability: Strengthens stabilizing muscles, reducing injury risk.
- Functional Fitness: Mimics real-world movements like getting up from the ground.
- Coordination: Challenges balance and body awareness.Safety Considerations
- Consult a doctor before starting if you have shoulder, wrist, or back issues.
- Work with a certified trainer to learn proper form, especially if new to the exercise.
- Avoid heavy weights until you’re confident in the movement pattern.Conclusion
The Turkish Get-Up is a powerful exercise that rewards patience and precision. By following this step-by-step guide, you can build strength, improve mobility, and enhance your overall fitness. Start slow, focus on form, and gradually increase the challenge as you gain confidence. Incorporate the TGU into your routine, and you’ll reap the benefits of this time-tested movement for years to come.

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Terms and condition

Effective Date: 13/01/2025
Last Updated: 24/06/2025By purchasing any of our services, attending our personal training sessions, group classes, or using our facilities, you agree to comply with and be bound by the following Terms & Conditions. Please read these terms carefully. If you do not agree with these terms, you should not use our services.1. General Terms
PT hub is a personal training studio located at 85 Flemington Road in North Melbourne.
All clients must complete and sign a health and fitness waiver before commencing any personal training sessions or group classes.
Clients are required to inform PT hub of any changes in their health or medical conditions.
PT hub reserves the right to refuse service to any individual if it is determined that participation in training may pose a health risk.2. Payment Terms
All personal training sessions, group classes, or packages must be paid for in full prior to the commencement of training.
PT hub accepts cash, credit card payments on site, and digital payments via Stripe, credit cards, bank transfers, and other accepted methods.
When using our online booking and payment system, your card details are securely stored by our third-party payment processor, Stripe. Your card information is encrypted and stored in compliance with PCI-DSS standards. PT hub does not have access to view, retrieve, or store your full card details at any time.
By using our services and booking an individual session, you authorize PT hub to charge the full session rate to your saved payment method if the invoice is not settled at least 12 hours before the scheduled session time. This applies to all individual sessions not covered by a valid subscription or package. This policy ensures that all bookings are honored and that trainer time is respected.
No refunds are provided for unused sessions or subscriptions unless otherwise stated in a specific promotion or agreement.
Packages and sessions are non-transferable between individuals unless expressly agreed upon by PT hub.
Personal training and class packages purchased at PT hub expire within 12 months of purchase unless otherwise agreed in writing.3. Subscription Payment
Charge Timing: Your saved card will be automatically charged 2 days before your first scheduled session of the new billing period to ensure your booking is confirmed in advance.
Payment Reminders: You will receive an automated reminder 2 days before your next subscription payment is due.
Failed Payment & Reactivation: If your payment fails due to insufficient funds, your subscription will be automatically cancelled and your sessions will not be secured.
To resume training, simply send us a text or email once you’ve added funds, and we’ll reactivate your subscription manually, subject to availability.
Responsibility: It is your responsibility to ensure your payment method is up to date. PT hub is not liable for missed sessions due to failed payments.
Ongoing Commitment: Subscriptions renew automatically unless cancelled in advance. You may pause or cancel your subscription by giving at least 2 days' notice prior to your next billing cycle.4. Cancellation and Rescheduling
Please avoid cancelling sessions—reschedule instead.
If you need to reschedule a Personal Training session, please contact your trainer directly to confirm availability (text message is preferred).
Group Classes can be rescheduled without notifying your trainer through our booking system, as class times are fixed and managed through the booking system (notification is optional). Simply follow the link provided in your confirmation email, SMS reminder, or log in through the client portal (note: you'll need to activate your account first).
Rescheduling of personal training sessions or classes require a minimum of 12 hours’ notice.
Cancellations / reschedules made with less than 12 hours’ notice will be charged in full and the session will be forfeited unless an emergency occurs. As a gesture of goodwill, the following session may be extended to help make up for the missed time, subject to trainer availability and discretion.
If you arrive late to a session, it will typically end at the originally scheduled time, and no additional time will be made up. However, in the case of an emergency or one-off situation, your trainer may extend the session subject to availability and discretion.5. Health and Safety
It is the client’s responsibility to ensure they are in suitable physical condition to undertake the training provided by PT hub.
PT hub is not liable for any injuries sustained during training sessions, group classes, or while using the facilities unless caused by negligence on the part of PT hub staff.
Clients should wear appropriate fitness attire to all sessions and bring their gym towel.
Any injuries or discomfort felt during training must be reported to the trainer immediately.6. Client Responsibilities
Clients must follow instructions provided by PT hub trainers for their safety and effectiveness of the training.
Any abusive, aggressive, or inappropriate behavior will result in immediate termination of membership or services without refund.7. Liability Waiver
By agreeing to these terms, clients acknowledge that physical exercise involves risks of injury and damage to property.
PT hub is not responsible for any injuries or damages incurred by clients during sessions, classes, or while on the premises, unless caused by the gross negligence of PT hub or its staff.8. Photography and Media
From time to time, PT hub may take photographs or videos during sessions or events for promotional purposes.
By agreeing to these terms, clients consent to their images being used in PT hub marketing materials. If you wish to opt out, please notify us prior to your session.9. Minors
Clients under the age of 18 must have written consent from a parent or guardian to participate in personal training sessions or classes.
All minors must be accompanied by a responsible adult during their first consultation and fitness assessment.10. Privacy Policy
PT hub is committed to protecting your privacy. We collect personal information solely for the purpose of providing services and communicating with you. Your information will not be shared with third parties unless required by law or necessary for the operation of our services.
For more details, please refer to our Privacy Policy.11. Amendments to Terms & Conditions
PT hub reserves the right to update or modify these Terms & Conditions at any time. Clients will be notified of any significant changes. Continued use of our services after any such updates constitutes your acceptance of the new Terms & Conditions.12. Governing Law
These Terms & Conditions are governed by and construed in accordance with the laws of Victoria, Australia. Any disputes arising out of or related to these terms will be subject to the exclusive jurisdiction of the courts of Victoria.13. Contact Us
If you have any questions or concerns about these Terms & Conditions, please contact us at:Phone: +61406861051
Email: [email protected]

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Privacy policy

Effective Date: 13/01/2025
Last Updated: 05/06/2025At PT hub, your privacy is important to us. This Privacy Policy explains how we collect, use, store, and protect your personal information when you interact with us online or in person at our studio.1. Who We Are
PT hub is a boutique fitness studio located in Melbourne, Australia, offering personal training and group fitness services. Our website is https://pthub.net, and we are committed to safeguarding the privacy of our clients and visitors.2. What Information We Collect
We may collect the following types of personal information:
Contact Information: Name, phone number, email address
Health & Fitness Information: Pre-screening details, injuries, goals (with your consent)
Payment Details: Billing address, payment method (via secure third-party processors)
Booking Data: Session history, preferences, attendance
Technical Data: IP address, browser type, location data (from our website or booking platform)
We only collect information that is reasonably necessary to provide our services or required by law.3. How We Collect Information
We collect personal information when you:
Fill out a form on our website
Book a session online or in person
Communicate with us via phone, WhatsApp, email, or social media
Attend a training session or event
Sign up for our promotions, newsletters, or feedback surveys4. How We Use Your Information
We use your information to:
Schedule and manage your bookings
Deliver personal training and group fitness services
Communicate important updates, reminders, and promotions
Personalize your training experience
Ensure your health and safety during sessions
Comply with legal and regulatory obligations
We do not sell or share your personal information with third parties for marketing purposes.5. How We Store and Protect Your Information
Your information is stored securely on trusted platforms (e.g., our booking system, email provider, payment gateway). We implement industry-standard security measures, including:
Encrypted connections (SSL)
Restricted access to client data
Strong password protection
Regular software updates and backups
Only authorized staff members have access to your personal information.6. Sharing Your Information
We may share your personal information with:
Service providers (e.g., payment processors, booking platforms) who help us run our business, under strict confidentiality
Health professionals with your consent, if needed to coordinate care
Regulators or legal authorities, if required by law7. Your Rights and Choices
You have the right to:
Access or update your personal information
Withdraw consent at any time
Request deletion of your data (subject to legal obligations)
Opt out of marketing communications by clicking “unsubscribe” or contacting us directly
To make a request, please contact us using the details below.8. Cookies and Website Analytics
We may use cookies and third-party tools (like Google Analytics) to understand how visitors use our website and improve your experience. You can disable cookies through your browser settings.9. Third-Party Links
Our website or communication channels may contain links to third-party websites. We are not responsible for their privacy practices, and we encourage you to review their policies.10. Contact Us
If you have any questions, concerns, or requests regarding your privacy, please contact:+61 406 861 051
[email protected]11. Changes to This Policy
We may update this Privacy Policy from time to time to reflect changes in law or services. The latest version will always be available on our website

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