The Russian recipe for doubling or tripling your strength … Sergey Mishin—from 17-year old weakling to the number-one kettlebell lifter in the world… girevik as the symbol of strength… Pyotr Kryloff, the "King of Kettlebells"… Russian Olympic weightlifting or "heavy athletics" and Dr. Vladislav Krayevskiy, the father of kettlebells… the "courage corner"… the toughest troops… kettlebells as the backbone of Russian military strength training… Russian law enforcement and kettlebells… prison inmates and kettlebell training… why Soviet scientists gave the kettlebell two thumbs-up… the Voropayev study—kettlebells boost pull-ups, jumping, and running… the Vinogradov & Lukyanov study— kettlebells improve fitness across the board… the studies by Luchkin and Laputin—kettlebells improve coordination and agility… the Lopatin study—the stronger a soldier is with kettlebells, the faster on the obstacle course… the Soviet armed forces strength training manual—kettlebell training "one of the most effective means of strength development… new era in the development of human strength-potential" … the Shevtsova study—lowering the heart rate and blood pressure naturally… why this hardcore tool is surprisingly safe … the Gomonov study—consistently low body fat in kettlebell lifters… Rasskazov—balanced development of all organs and musculature with significant hypertrophy of shoulder girdle. How can I combine kettlebell training with Power to the People! Pavel’s sensible and sometimes tough approach is also an effective one. Ten Turkish Get-Ups, alternating arms, one each minute. If Russian stuff is so tough, why did the USSR lose the Cold War This book is worth its weight in gold. Two lofty goals indeed. The priority in RKC-style training… the value of "slow strength" training… a counterintuitive and rarely revealed secret of Russian athletic might… the advantages of slow strength for a fighter… definition of power… An American wrestler's first Russian kettlebell encounter… mastering the natural athletic rhythm of tension and relaxation… a killer one-two combination for the gym and the ring. Preface: A Step to the Left and I Shoot Snatches, the Tsar of Kettlebell Lifts, are in my opinion much like Swings Deluxe. Pavel’s sensible and sometimes tough approach is also an effective one. They do more--or at least, different--than straight up Swings. The Clean—Crisp Like a Punch . After discovering the kettlebell’s backstory, you’ll learn about how to select the right one for you and find out how this single piece of equipment can improve your health, strength, and overall fitness level. Defining the RKC Clean… difference from Olympic Clean… the six essential standards for a perfect Clean… Clean mastery, Step #1, the grip… how to avoid weakness and injury with your grip… difference between grip for the get-up and other slow lifts… fine-tuning the grip… Clean mastery, Step #2, the rack… a method for accelerating Clean mastery… the perfect girevik posture… how to properly protect your back when you clean… correct elbow placement… a "forced relaxation" technique to improve your racking… Clean mastery, Step #3, the drop… how to build confidence with the drop… fine-tuning the drop… Clean mastery, Step #4, the Clean proper… retracing the drop trajectory… a helpful visualization… fine-tuning the clean…. With Enter the Kettlebell! The Tsar of kettlebell lifts… snatches for military and law enforcement… physical and mental benefits of the Snatch… The six essential standards for a perfect Snatch… Snatch mastery, Step #1, the High Pull… a method for accelerating the Snatch learning curve… strengthening the traps… Snatch mastery, Step #2, the lockout… the Snatch as a three-stage rocket… finessing the stages for an optimal Snatch… Snatch mastery, Step #3, don't bang your forearm… taming the arc for the snatch… the punch-up secret… Snatch mastery, Step #4, don't strain your shoulder or elbow… refinements… Snatch mastery, Step #5, the drop… Snatch mastery, Step #6, switch hands… the USSS Counter Assault Team 10-Minute Snatch Test… the history and philosophy of the 10-minute snatch test… exhaustion, horror, intestinal fortitude—and buckets… the RKC operating system for pulls. Former Soviet fitness instructor Pavel Tsatsouline and his book Enter the Kettlebell has played an important role in bringing the kettlebell to the masses in the United States. Introduction: When We Say "Strength," We Mean "Kettlebell." Kettlebell training is extremely dynamic. was released as essentially an updated version of The Russian Kettlebell Challenge, and it too has a companion DVD to take you through all of the technical details that are hard to convey in print. What is a kettlebell? The two staples of the Russian Kettlebell Challenge program—Swing and Get-up… building skill by practicing, not working out. "… the no more guesswork, failure is not an option quick start guide to kettlebell success … Power to the People! The Next Step "Russian squirrel pack kills dog"—a lesson for the well-fed. A PTP format for kettlebells… the essence of minimalist training… why for most pulls are preferable to squats… pulls to build backs… a dramatic way to reduce back injuries… building stronger abs… forging a vice grip… why kettlebell presses rule… how to go from regular guy to hard guy—a set of goals… and a set of goals for women. So, was it effective? But it’s an ideal workout program you can follow within the comfort of your own home. Even though kettlebells have been around for a long time and used by casual gym goers and serious athletes, many people aren’t familiar with the power of this cannon-ball-with-a-handle piece of equipment. Your email address will not be published. So, was it effective? . The five essential standards for a perfect Press… Press mastery, Step #1, the loaded Clean… the characteristics of a kettlebell pro's Press… how to wield awesome pressing power… bracing for the weight… Prof. Verkhoshansky's secret for improving your performance by up to 20 percent… Press mastery, Step #2, push yourself away from the kettlebell… correct shoulder and elbow placement for a maximal Press… a cool doorway drill to increase your pressing power… two prerequisites for great strength… how to avoid "leakages"… Press mastery, Step #3, the groove… the correct trajectory for the groove… key visualizations for Press success… correct hip placement for a safe Press… how to avoid leaning back in the Press… where to look when pressing, to save your neck and back… Press mastery, Step #4, use the breath to maintain tension… employing "breathing behind the shield" and other power breathing techniques… Press mastery, Step #5, lower the kettlebell… maintaining correct tension… the two ways to press for reps… the different benefits of the Clean and Press and the Military Press—and which to focus on, when… the RKC operating system for Presses.
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