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Editorial Reviews. About the Author. Pavel Tsatsouline, is a former Soviet Special Forces ukraine-europe.info: Enter the Kettlebell!: Strength Secret of the Download. To ask other readers questions about Enter the Kettlebell!, please sign up. Be the first to ask .. The ebook has some formatting issues and a typo here or there. See complete Table of Contents for Enter the Kettlebell! book. Once the the Kettlebell! (eBook) - $ Immediate download and save $ on shipping.
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Become a Man Among Men Propels you to a Special Forces level of conditioning and earns you the right to call yourself a man. When you rise to the challenge—and Enter the Kettlebell!
I want to order Pavel's Enter the Kettlebell! The kettlebell has proved its worth many times over since Pavel has introduced it to America. Elite athletes, fighters, special operators, and regular hard Comrades swear by the extraordinary strength and conditioning delivered by this ancient Russian tool.
For a kettlebell novice, the hardest part is knowing where to begin. And what you really need to do to get off to a quick—yet rock-solid—start.
For the Comrade who's already put in a year or two of kettlebell time, it's easy to hit a plateau after explosive early gains.
Pavel knocks him out of his sophomore slump and helps him take his game to a higher level. Then there's the grizzled KB vet who's been around the block and got too arrogant to practice his fundamentals or never learned them in the first place.
Pavel hammers the fundamentals because "it is the mastery of the basics that separates the elite from the rest. Pavel has done all the work for you— honing a masterplan of essential training secrets that guarantee to make you powerful, resilient, and enduring —if you simply follow the proven guidelines. Now , Pavel honed his amazingly effective Enter the Kettlebell!
So rather than just take our word for the power of Pavel's RKC program to forever alter your strength and conditioning world, listen to what these elite athletes, coaches and professionals have to say:. I highly recommend the RKC certification course to personal trainers, teachers and Olympic weightlifting coaches in their development of athletes with whom they work.
Pavel's RKC was light years beyond these. Much more practical and useful information. Excellent and thorough knowledge by all instructors, especially Pavel. Scope is probably the broadest I have ever dealt with. Practical use is excellent. Top quality of information. The quality of instruction and level of attention is second to none. This is the highest quality of instruction I have ever had, and I have been to some excellent workshops.
There is tremendous depth and it is extremely practical for anyone in athletics or just looking to get in shape. This workshop accomplished everything and more that I was hoping for. And believe me, I have been in this field for 27 years. And have been to countless seminars and workshops and nothing compares to what you will learn. If you you're an expert in this field, think again! I've got as much education and background as some of the best and I started learning the moment I walked through the door.
The one big difference is truth. RKC teaches and lives by the truth. No big words and making stuff up to sound important. Material is excellent, never had so much.
Loved it! A level of detail of instruction I have not found anywhere else. Pavel's depth of knowledge on all aspects of training is amazing.
Nothing else is even close. If you want to realize your fitness goals and truly become a "functional freak", look no further than the exercises in this book, as perfectly executed snatches and swings will outperform any program out there right now.
Thanks again Pavel for placing "infomercial workouts" in the garbage where they belong. There is no fluff here, just hardcore kettlebell training. If you want to learn from the best, he is knocking at your door here. You will be glad you did. I am new to kettlebells and needed some clear cut, uncomplicated instruction, so I purchased Pavel's Enter the Kettlebell book hoping for a K.
S Keep It Simple Stupid approach to training. I couldn't be more pleased with the concise, well illustrated information in this book! Pavel focuses on the proper mechanics of the major kettlebell moves swing, clean, get up and snatch ,etc. Thanks Pavel and Dragon Door for this excellent educational resource! Over the years I have tried many types of programs for attaining my fitness goals. As a result I would find myself injured through overtraining and become frustrated and quit.
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Injuries included shin splints, extremely sore muscles and a herniated disk. At age 53 I have finally regained Strength and Confidence. ETK is direct and simple - just follow instructions and within weeks you will be transformed - as I was. I now can squeeze into a size 34 inch trousers which I have not been able to do since I left the Marine Corps over 30 years ago, and I have lost 6lbs of fat.
I have much more muscle definition in my arms, chest and shoulders, and my love handles have disappeared. A truely Stand -Alone Program for Strength. The title of this review is exactly what the ETK book and video will give.
But Enter the Kettlebell has pushed me into a level I thought only the true "mutants" could achieve. And in a very short amount of time. The program minimum and the Rite of Passage are all that are truly needed to become more than the "real men" around you. Kettlebells will make you a man among men, but Enter the Kettlebell will make you something more. But these are only words. Moreover, collision sports often come down to this: In football, the game is often decided after the contact.
We now keep stats on yards after contact. If a defender pops up off the ground and gets back into the play, it will be very hard to make those Xs and Os work on the chalkboard. Its easy to add into any program. Theres an important key to using this drill: In fact, intentionally under-coach the whole movement. Announce the position on the ground on the front, on the right side, on the left side, push-up position plank, or on the back.
Wait for the client, or clients, to get in position. When they have all stopped moving, say, Get back up. When everyone is standing still, move to the next position. Down on your front or on your belly Get back up Down on your right side Get back up Down on your left side Get back up Push-up position plank Get back up Down on your back Get back up.
Completing all five series totals twenty-five reps of going up and downand the body will be hot and sweating. Its a fine warm-up, and it also seems to improve movement.
As the movements are restricted hands on knees , the client needs to come up with new strate- gies to get back up and down. Right hand on right knee AND left hand on left knee Both hands clasped behind neck Putting your hands in your back pockets. Throughout all of this movement, most people, as they tire, will become more and more efficient. When they move to one foot in the lunge position, they will stack their knees verti- cally over their feet. They will begin to roll and use momentum to continue the movement.
Generally, as they tire, most people will do less. Jesse collected the history and wisdom of every strength, conditioning and wrestling coach and compiled it into a rare book that cov- ers all the bases of strength training. The first lesson one learns when reading Jesse is humility.
In case you think YOU invented something, flip through the pages to find:. Swings Sandbags Circuit training including mixing bodyweight work with barbells Rehab, prehab, tendon and ligament work And, many, many more ideas involving equipment, movement and training Ohand the get-up.
On page , we meet Otto Arco. He was the model for many of Rodins sculptures and we remember him for his skill in one particular exercise:. Arco, at a bodyweight of pounds, could do a one hand get-up with pounds. The get-up was his secret to all around body strength, body power and body composition. Arco wrote this in his book, How to Learn Muscle Control:. The main purpose of muscle control is self-mastery. Muscle control involves far more than the mere ability to make the muscles contract.
It teaches you to relax, which is sometimes even more important than contraction. It gives you a selective control, and therefore the ability to single out those muscles neces- sary to the work to be done, and only those muscles; leaving the antagonistic, or non-helpful, muscles relaxed.
That makes a saving of energy in two ways; since it enables you to put all your energy into stimulating the needed muscles, and relieves those muscles of the interference of needlessly flexed antagonistic muscles. Muscle control, which leads to body control, is a great factor for success in all competitive sports. This is the ability to turn to stone when necessary and to relaxwhen necessary! It is the secret behind Bruce Lees one-inch punch and the ability to hit a golf ball far.
We find the get-up in Jesses chapter 13, All Around Strength and General Power Exercises, where we also discover the ballistic exercises like the swing, the jerk and what we would now call snatches in the kettlebell world.
Arco maintained a honed physique that he modeled well into his sixties by focusing on an understanding of muscle-control. The athlete, in projecting his total body strength in competition, must mold the strength of localized areas into a total coordinated body effort. The get-up, sometimes called the Turkish get-up was named after the great tradition of Turkish wrestlers using this move as an entrance test.
It has enjoyed a rebirth in the new millennium due to the efforts of members of the RKC. At its simplest, the get-up is simply getting up off the floor with a load and returning back down. It can be done to exact- ing measures with fourteen or more separate steps up and fourteen or more back down.
Somewhere in the middle is how we will teach the get-up. Although the true benefits are a total coordinated body effort, when you observe the get-up, you find that many isolation movements are present, too:. Basic rolling Press Hinge Lunge Loaded carry waiter walk.
We also find the four knots. The hips and shoulders must be both tight enough and loose enough to roll, slide and adapt through the positions as we move from the ground to standing. Both shoulders are engaged during the full movement at a variety of angles and loading parameters.
One needs to be tight and loose throughout as we flow through the positions. When dis- cussing reps for the get-up, I always err on the side of fewer.
There are two reasons:. Dont trip over a kettlebell haphaz- ardly left on the floor. Dont let go of a swing and hit someone in the face with a kettlebell. Dont go out of your way to be stupid just to become in famous on the internet.
Those are all tenants of the safety is part of performance idea. With the get-up, a ket- tlebell is held directly above your skull. The kettlebell will win in a collision, so dont drop it on your head. More to the point, the get-up teaches total body coordination and total body strength. Like the Olympic liftsthe barbell snatch and barbell clean and jerkit takes a level of focus to perform a get-up correctly.
A single heavy get-up reflects the training base of per- haps months or years to get the movement right. Like the Olympic lifts, one doesnt see the months of training and preparation that allow one to performand, yes, perform is the right worda heavy get-up. I keep the reps low to insure concentration, focus and optimal performance. As an Olympic lifting coach, I rarely get over ten reps in either lift with good lifters.
With the get-up, I have found that few people can maintain the high levels of mental and physical coordination beyond about ten reps, too. The second point is hard for many of our hard-charging brothers and sisters to under- stand: I wouldnt be surprised to see someone online doing Tabata get- ups some day twenty seconds of get-up, ten seconds rest for four minutes or some kind of get-ups to failure.
This kind of nonsense is an issue in the fitness industry. Sadly, it is what most people hear when we say the phrase training session. Even though I want to make you move better and move more, most peoples ears tell them that I want you to puke in a bucket and lay in a sweaty mess on the floor. The words tune and tone come from the same root. When we train people, we should be trying to tune them up. If you sit too much, stretching the hip flexor family and strengthening the glutes will do much more together.
When someone struggles in a get-up or cheats a position a bit, it tells us that something is going on today. I use the get-up and variations of it to access what is going on with a person that day. An unusual hitch in movement or a lack of mobility here or there can be addressed instantly if we see the get-up as a tuning exercise rather than a trashing movement.
Speed can mask problems. The get-up highlights weak links and poor linkage. My old training partner, John Price, used to always remind me, An athlete is only as good as the weakest link. The get-up is a different movement after a trip over ten time zones. The get-up is a different movement the day after an American football game.
But, a few minutes of intelligent corrective work, and tuning the body, allows us to get back into the game. Stu McGill, the famous Canadian back specialist, offers trainers and coaches a challenge for every workout and program: Performing the Get-Up Before we begin, lets talk about loading the get-up. Generally, I dont like loading the get-up until the trainee can move through the positions without thinking what do I do next? There are three simple tools to use in the beginning.
Naked This simply means without anything, so dont get your hopes up. Naked get-ups might be one of the best warm ups for general training that I know. Some argue that five minutes of free movement back and forth on both sides without load is great for a warm up period. Oddly, more than a few people have noted that this exercise is the poor mans chiroprac- tor as the movement tends to get things popping and snapping into place. Shoe or something flat and light on the up fist This is a standard for teaching the movement.
No one has ever been injured by the falling training shoe. Again, the cup is on the fist. This tool teaches the same lessons as the other methods naked and shoe , but it includes a little punishment for lack of focus.
Getting wet seems to teach better than a lot of words, and listening improves during the corrections. I used to teach a class of female high school students and this drill did more to teach concentration and focus than all the lectures, demonstrations, and explanations.
A little dousing goes a long way. The set up: Tall sit. Lunge to standing. Go back down reverse the order. Many peopleespecially on those horrific internet videostry to turn the get-up into the crunch-up and disaster ensues. I have a few drills that we practice as part of our regular training that will do wonders for most people. Rolling 45s Start on the back, with elbows down at 45 degrees, and legs off at 45s, too.
On each rep, be sure the head comes back to the ground. Do not use the neck as the core. Using the elbow as a wedge, roll up to the elbow position. Check the position of both shoulders, and that both are packed. Roll back to neutral, then roll up to the other side. Be sure the loaded hand is at the zenith and not just flopping around. The get-up teaches full body linkage, but it might be hard to discover this with jacked up shoulders. Waiter's Walk The weight is held with a straight arm overhead like a European waiter in a caf.
This is usually the lightest of the carries and does wonders for shoulders. These variations will either provide more work capacity or serve as a regression for really rough shoulder issues:.
Suitcase Walk Grab the weight in one hand like a suitcase and walk. The obliques on the other side of the body will want to have a discussion with you the next day. This is a fairly remedial move but it can teach an athlete about how the abs work.
After doing a fair amount of swings and goblet squats, the next way to build up work capacity is to do loaded carries. Loaded carries also demand integrity. Integrity means remaining in one piece. Moral integrity is being the same person in all situations. In exercise, we dont want to be Frankensteins monster, a collection of parts.
Loaded carries teach integrity under load and movement. Even if you dont want to be a world champion, the following drill has value for everybody. Gray Cook taught us a wonderful drill that we call the Cook Drill at my gym. Generally, men can use the 20kg and women the 10kg on the first try. Now, begin walking with the weight held fully extended above the head in the waiter walk position. As you continue, wait until you feel like you are losing integrity. Then, shift the weight to the rack.
Hold this posi- tion until you feel that same loss of integrity. Then, shift to the suitcase carry position. When you start to lose the integrity in the suitcase position, shift hands and follow the same progression: Why should we do this drill? Well, for one thing, it exposes our issues. Maybe it is flexibility, the way your spine moves, or something else. I struggle with the rack position because I tend to try to muscle it rather than support it.
So, lets wake up and train my rhomboids then try it again! Is it your posture? Is it mobility, flexibility, or stability? Is it simply a lack of work capacity? Lets find out: This will give you an insight into your integrity under load. Moreover, this drill seems to highlight and improve the issues we may have discovered during the get-up. Vertical Bird Dog My brother-in-law, Craig, went to a personal trainer. He had an awful experience.
That night, he called me to explain what happened. No matter what Craig or his wife, Marci, tried to tell the trainer, he rejected it and stayed on his broken record of more sessions and more supplements. Its a good reminder for all of us. When someone tells us this hurts, what is our response? Do you roll your eyes? Do you mentally ping an offensive slur? Honestly, I have done both, but Craig reminds me and you that the client and athlete should come first.
Recently, someone said they didnt do bird dogs because they bother my knees. I looked at the concrete floor and thought for once! You know, a pad would work here. But, it didnt, and bird dogs still hurt this persons knees. And with that, I tried to fix it. The fix completely changed the way I coach balance, rotary stability, and training the core. Its so simple that I am afraid to give it away too soon.
Simply, though, I call these verti- cal bird dogs. Thats right, you do bird dogs while standing up. In addition, the vertical bird dog family of exercises addresses a big issue. One of the gaps with bird dogs is the lack of load. Now, we can move our hands and legs in circles, squares and then pump the elbows to the knees to challenge stability, but people tend to compen- sate quickly. True, many people have experimented with ankle and wrist weights, but the stress on the joints seems to make this even more painful than bare knees on a cold concrete floor.
Lets look at the Vertical Bird Dog. I use a series of simple terms to keep clarity in the weight room. Whenever doing an exercise on the knees half kneeling , we always include these:.
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If youve coached groups long enough, you will have noticed that when you teach the group, your right is often the groups left. Feel free to do the opposite, but stick with one pattern. Our vertical bird dog series will just be discussed LFD left foot down. To begin, have everyone stand on one foot. In my book, Can You Go? If someone can NOT stand on one foot for ten seconds, I ask them to see a Medical Doctor before we can continue training.
I work with several people who have failed this test, and in every case there is a cause. Personally, as I dealt with a necrotic hip joint, I couldnt hold the ten seconds even with my good leg. There was something wrong with me and I needed a medical intervention. From there, we add Taylor Lewiss Stumble Drill. Maffetone, to remind us, notes that 28, Americans die each year from fall and fall related injuries. For years, I taught roll- ing, tumbling and break-falls to deal with this statistic.
But, Taylor had a better idea, teach- ing people to deal with the stumble. The moment I heard it, I wondered how I could miss something so obvious. The drill is simple: Let the right foot swing up, and then I generally recommend pushing the heel of the right foot straight back, hard.
This can be a hamstring stretch, a deadlift assistance exercise or a test for gluteal amnesia. Many people tell me that the day after this drill their butt cheeks feel like they marched up a mountain. If you have been ignoring properly training your glutes, you might feel a lot the day after doing this simple drill. In addition, we are practicing not falling, by catching ourselves before we need to break a fall. After this, grab your kettlebell. I recommend men start with 20kg and women begin with a 12kg kettlebell.
Throughout the drill, keep the kettlebell in the suitcase carry position ONLY. In the beginning, marching in place with high knees is great practice for the rest of the family of vertical bird dog drills. Marching in place with a kettlebell in the suitcase carry position is also an excellent loaded carry that can complement any training situation with limited space like large groups.
LFD with the kettlebell in the left hand This variation will be relatively easy since the weight is countered by the body mass in this position. Bring the right knee up to at least a degree angle. Feel free to pull it higher. The wiggling will completely awaken the entire core of the body.
Many report odd soreness the next day in areas like the lats and obliques as the muscles try to adjust and compensate for the demands of balance. LFD with the kettlebell in the right hand. Really drive the middle finger insert standard joke: The right knee should come up to 90 degrees. Now you are in the traditional bird dog posi- tion, except that you are standing up. Now, things get difficult. With the left hand extended straight up to its zenith, the body mass and kettlebell load will pull hard to the right.
The left side will need to actively squeeze, release and assess the ongoing struggle to remain upright. If you can hold the stance for a while, the core work is amaz- ing. One hears the word activating a lot recently in the fitness industry and the ver- tical bird dog family certainly teaches how to activate the whole family of stabilizers which is essentially every muscle.
LFD Bird Dog. Now, simply do the series with the right foot down RFD. One interesting thing: So, yes, just like standard train- ing with any lift, the vertical bird dog follows the laws of progressive resistance exercise. Traditional bird dogs have been a stan- dard in my gym and will remain so.
But, listening to the issue of hard floors, got me thinking in a direction that I feel will benefit every trainee from the elite athlete to the nice grandpa next door. You must listen, if you want to be an elite trainer and coach. Assessment I have a master list of things I teach young coaches. When I first sit down with them, they tend to want to know the secrets. Im sure there are secrets to everything, but in strength training and coaching sports, secrets are as transparent as buy low, sell high.
The secrets are fairly obvious: Bird Dog I wish I could make it sexier, but the mas- tery of the basics leads to mastery. I walk these young enthusiastic coaches through a Ten Commandments of sorts.
There are no shalts or shalt nots, but they all carry a fair weight of truth.
Enter the Kettlebell!
The role of the coach, mentor and teacher is to constantly assess and see if we are continuing to go in our intended direction. As with a sail-powered ship, we might need to tack about quite a bit, but we still know where we are heading. Constant assessment. Constant upgrading. Ignore perfect. This isnt Moral Theologythere are no good or bad exercises or training systems. Everything works! Achieving a goal versus success. After the peak is the cliff. Self-discipline is a finite resource.
Fundamentals trump everything else. Take a moment to appreciate those who went before you. There are many tools to choose from today when discussing assessment. I make a living coaching Track and Field, and the assessment in that sport is simple:.
Did you throw farther? Did you jump higher or farther? Did you run faster? Most people wont fit under the banner of athletic performance, so we need some tools to assess them, too. Recently, Doctor Stu McGill noted that just watching a person get down and up from the floor can be a moment for assessment.
He asks two simple questions:. Now, the task can be anythingfrom simply going to the toilet by oneself or finishing an Ironman. I made a simple chart from Stus insight to help my people understand this first and basic method of assessment:. Stu McGill the task s the task s.
Moves well. Play ball! More "conditioning. If a person is NOT fit and does NOT move well, take your time teaching movement with any regressions that seem appropriate. I would err on the side of improving movement first. If the person does NOT move well, but seems fit for the task, our training would be movement-based with the hope of long-term injury reduction and a balanced approach to fitness.
If the person moves well, but is NOT fit, then the answer is easyget in shape, whatever that means for the task. This was most often the case we used to find back in the day, the person did chores, walked a lot, rode bicycles for fun and played games.
To get ready for the task, we just needed to focus a bit on the sport or skill. Finally, if the person moves well and is fit for the task, then get in there! Play Ball! Go out and conquer. This is obviously a very simple way of looking at clients, but it masks a wonderful truth: Proper movement is where we begin to reshape our clientsmost of the time.
Yes, they will want to get sweaty and out of breath, but most of them need to learn to hinge, squat and roll a bit first. I mention this a lotback when I first started to train, the monthly magazines for most of us it was Strength and Health showed up in the mailbox and we often found a new idea or two to try out.
The upside of a monthly magazine is that those one or two new ideas had 28 to 31 days to be tried, testedand then usually abandoned. But often, something would actually work and this insight would become part of everyones training. I used to enjoy the articles that combined Olympic lifting and powerlifting along with intelligent flexibility work in a program. I learned early that mixing grinds and ballistics took a bit of thinking, but prog- ress was far better when somehow doing both at the same time.
Today, I opened my browser to find ads about a diet that would teach us how to use tasty carbs to lean out. The next link touted the benefits of low carbohydrate diets and fat loss. Its a rare day where I am not offered a one-time low-cost opportunity to buy a fourteen, thirty or ninety-day program that will morph me into the best shape of my life.
I always ask, The best shape of my life for what? I used to bulk up to pounds then lean out to compete at pounds kilo class. I have thrown the discus really far, but at the same time I had to catch my breath walking up a flight of stairs. I was in shape to do the task, the goal, I had chosen years before in a classroom in high school as part of an English assignment.
And, that is the issue: In shape for what? Im as guilty as anyone for listing challenges and getting some excitement going. The rep challenge, picking one global movement and doing singles with it, as well as the various deadlift, farmers walk, and squat chal- lenges, have always been fun. Well, fun is an interesting word But, if you are not com- peting in a sport, challenges have great value. We discover that you are in shape for a challenge! This has value, but these kinds of things often dont open the door to further training improvement.
Assessments are great and I use the FMS, our own gyms Assessment, plus all of the various smaller tools, tips and gadgets to assess where you are and what you need to address in the future.
But sometimes, you realize that a test or assessment no longer really assesses or tests, it has become a challenge. I used to use two basic tests: He was a short-armed wrestler and counting the reps was an issue at that speed. How could he top that score? I honestly have no idea. And, what would be the value to work to get for an athlete who wrestles?
I had another student do 66 pull-ups in a row. Again, he was born to do pull-ups, but even if you got half his score 33 for the math impaired , you are still amazing.
I discovered that most of my tests were becoming marathon races or specialty events where genetics would trump actual training. There is still value in a bodyweight press and double bodyweight deadlift, of course. But as I worked through the assessment process, I added some built-in buffers to make counting reps more reasonable and the impact of proper training clearer.
I also began to realize that the Hardstyle Kettlebell Three swing, goblet squat and get-up , plus my old standards the push-up and pull-up, were an amazing toolkit for testing and assessing. It was a simple idea: Many people lack the grip endurance to deal with max pull-ups! Gray argues that the best way to increase the pull-up, as well as save the elbows, is to practice and increase the hang time from the straight and bent arm positions.
We took this one step farther for testing and assessment: If you can do four in this method, then you are doing just fine. The ease of counting total reps, as well as judging the reps is so much easier than the traditional Q and A after every rep: Did the chin get over? Were the arms straight? I know that the arms will be straight for the bulk of the time on the reps with this method.
No one has yet reported completing six reps, though one person claims a score of a five. In full candor, I dont care what the best can do, but getting two or three is pretty solid. Its not grip strength, but jacked up joints that hold people back on this test. Getting stronger might not be the right answer to passing the test, it might be mobility and corrective work.
Im sure you can do this with any squat, but the goblet squat gives an interesting challenge to your anaconda muscles, the muscles that you use to squeeze things I love you! Some call these trapezius muscles, but I didnt go to medical school.
Sit in the bottom of the goblet squat for thirty seconds. Grunt and stand up. Then pull yourself back into the bottom position. Stand up at the 30 and 60 second mark. Generally, this test lasts about three to six minutes. Finish standing and park your kettlebell like a professional.
I am always shocked how sore my biceps, ab wall, and odd parts of my outer back feel for the next two days. Yes, I work those muscles, but the time under load is the issue here. Moreover, we learn a lot of interest- ing things about our hip and back mobility as we hold the deep squat for the workout. A typical man would use the 24kg kettlebell, and ladies can choose the 16kg or 12kg.
Five minutes ten times standing up should be a nice line in the sand for you to walk over. I have done this several times for six minutes and I am not sure there is much value going beyond that time.
Did the arms straighten out? Did the chest touch the floor? Is the plank maintained? Proper push-ups eliminated these problems. We got the idea from Gym Jones: Return your hands to their previous position, then press up. Thats a proper push-up. Moreover, counting is much easier as this cuts the volume in half for most cases.
A one-minute proper push-up test will be flying at 30 reps. Strive to complete at least 20 proper push-ups in this test. Note how the descent will remain much more controlled for most people. I am sure a few will decide to free fall to increase their reps, but this form of self-CPR has little value to the general fitness or per- formance enthusiast. His idea for true mastery was to do your event as slowly as possible.
As soon as he publishes a book it is out of date which is a good thing because the practice keeps evolving and changing. I was hoping this book would be more of a reference manual, provide understanding what the exercises are actually doing anatomically or provide a list of how to combine exercises etc. There is so much that can be explained about the physics and mechanics of how kettelbells sh Pavel Tsatsouline like many innovators is unfortunately not the best spokesperson for his product.
There is so much that can be explained about the physics and mechanics of how kettelbells should move for safety and efficiency. In this book, there are few pictures or diagrams that are actually useful - lots of pictures of vintage Russian strongmen.
That said, I think it would be nearly impossible to learn to use kettlebells safely from a book even a DVD but a good reference book would be welcome. Tracy Reifkind is someone who has created many of the new innovations in the current RKC and has a book coming out in March. Perhaps her book will provide some of the rigor I was hoping for in this one.
Apr 24, Ellen rated it really liked it Shelves: This book is an excellent choice if you have never used kettlebells, are just getting into kettlebells, or even if you have been using them for a while. The book also goes through some history of how kettlebell training came to be. If you are looking for a book that has lots of different kettlebell workouts or ways to c This book is an excellent choice if you have never used kettlebells, are just getting into kettlebells, or even if you have been using them for a while.
If you are looking for a book that has lots of different kettlebell workouts or ways to change up your routine, this is not the book for you. It only goes over a few basic moves such as the kettlebell swing, the get-up, and presses , and instructs you to practice practice practice those moves. Feb 05, Salamah rated it liked it Shelves: I have been working out with my kettlebell since June of and once I found this little ball I fell in love.
I love my kettlebell. It really helped me drop those last few baby pounds and strengthen up. So when I found this book I was really excited. I enjoyed this book because it gave good information about the history of the kettlebell and how Russians used it to train. There are not many moves listed here which makes this book a little disappointing. However there is some humor which makes I have been working out with my kettlebell since June of and once I found this little ball I fell in love.
However there is some humor which makes it an easy read. The other issue I had with the book is that the author discusses using kettlebells to make a man out of a young boy. Excuse me what about the girls?? Any way very good book for kettlebell people like me. Jun 08, P. Es rated it really liked it Shelves: I'm all about it after a little playing around and one solid, exhausting workout. Apr 08, Nikola rated it it was amazing. This is Pavel's masterpiece in my opinion!
I almost exclusively train with kettlebells using the protocols in this book. It also fully incorporates snatches, which his newer book does not. The results I have obtained from months of steady ETK work are nothing short of fantastic. I have lost weight, my muscles are harder, my cardio has improved and I spend relatively little time in the gym. Once every few months I will break up the kb training This is Pavel's masterpiece in my opinion!
Once every few months I will break up the kb training with weeks of regular weight lifting; usually Tactical Barbell or Wendler This protocol has kept me fitter now in my mid 30s than I was in my early 20s! I highly recommend this book if you're interested in working with kettlebells, the best kb book currently on the market. It's a good introduction to kettlebell training that covers proper form on the basic movements: It has some basic programming that will get you started. The ladders for the clean and press are a great beginning routine that allows for quick progression in strengthening your shoulders and core.
Pavel's style is a bit breezy and a bit stereotypical but very entertaining. I'll probably get his other book on double kettlebell training once I become more pr It's a good introduction to kettlebell training that covers proper form on the basic movements: I'll probably get his other book on double kettlebell training once I become more proficient with just one KB.
Feb 17, Rob rated it it was amazing. Great intro into lifting kettlebells. The Program Minimum and Rite of Passage have lead me to great strength gains. The programs and techniques are clear and well laid out; simple enough for a beginner and challenging enough for an experienced lifter.
There is quite a bit of advertising fodder in the back and Pavel's humor is not easily understood by everyone, however the book is a classic for the kettlebell lifter. Aug 20, Josh rated it really liked it. The author references his other books. This one fits together nicely with them. The style is the same: Build from basics, and photos help to demonstrate correct and incorrect form.
Mar 28, Liz rated it really liked it. I love kettlebell training. It's the coolest thing I've done in a gym. I've been training for awhile and I'm still as excited about it as ever.
The only reason this is four stars and not five is because of the sexism. I understand why it's like that, but I can still have a moment to hate it. Sexism sucks. And is false. I've seen a lb lady do a Turkish get up with a 40 kg bell. Don't tell me we're not as strong. View all 4 comments. Jan 16, Jason Twombly rated it it was ok.
What is a kettlebell? It's a cannonball with a handle. The Harley Davidson of exercise equipment. Pavel, the evil Russian writes his book the way Clint Eastwood would chew kettlebells and spit them out. I like his no nonsense militaristic approach. Pavel's lists a variety of exercises to choose from and the book offers pictures of how to perform them correctly.
I found this book to be a very helpful intro to using a kettlebell, but found his writing to be as digestive as a cannonball salad. May 12, Andrew rated it liked it Shelves: This book is ok. It's a good overview of some basic kettlebell exercises and it provides good tips on form and and common mistakes.
In saying that, there's a lot of extra dialogue and promotion on the pages that just doesn't need to be there. If you just want to learn some basic kettlebell exercises, skip this book and hit bodybuilding. If you want to be entertained and don't mind the fluff, read this book and enjoy the ride. There are no discussion topics on this book yet.
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