PavelTsatsoulineEnterTheKettlebell.pdf

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DISCLAIMER

The author and publisher of this material are not responsible in any manner whatsoever for any injury that may

occur through following the instructions contained in this material. The activities, physical and otherwise, described

herein for informational purposes only, may be too strenuous or dangerous for some people and the reader(s)

should consult a physician before engaging in them.

T ABLE OF C ONTENTS

— Table of Contents —

Foreword by Dan John

Preface: A Step to the Left and I Shoot XI

“Do it this way!”… the no more guesswork, failure is not an option quick start guide to kettlebell

success… Power to the People! for kettlebells.

Introduction: When We Say “Strength,” We Mean “Kettlebell.”

When We Say “Kettlebell,” We Mean “Strength.”

XIII

How the Kettlebell Has Bred

Weakness Out of the Russian Gene Pool XIII

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.

Chronicle of the Russian Kettlebell Invasion of America XIX

Kettlebells and the American iron men of old… Bob Peoples and Sig Klein… rise of the

machines… Marty Gallagher, MILO and the subversive Vodka, Pickle Juice, Kettlebell Lifting,

and Other Russian Pastimes , 1998… John Du Cane and the manufacture of the first Russian ket-

tlebell in America, publication of first book and DVD, The Russian Kettlebell Challenge, 2001…

national media explosion, 2002… kettlebells change the face of exercise in America.

E NTER T HE K ETTLEBELL !

Chapter 1: Enter the Kettlebell!

Which Kettlebells Should I Start With? 1

What is a kettlebell? . . . main benefits of kettlebell training… guidelines—choosing the correct

size of kettlebell for men and women of differing backgrounds, strength and skills… do you need

two kettlebells of the same size? … understanding your goals with kettlebells—why higher num-

bers or heavier is not necessarily better.

How to Make Your Hips, Back, and

Shoulders Speak Russian Body Language 5

Stop driving with your parking brake on… developing flexibility in the hip flexors for greater

power… the kettlebell preschool test… the kettlebell Sumo Deadlift checklist… flexibility remedy:

Face-the-Wall Squat—how to make the fastest gains… the Halo for looser shoulders… the Pump

Stretch… the kettlebell Sumo Deadlift Lockout checklist.

“It’s Your Fault”: Kettlebell Safety 101 19

Ten key tips to have your strength and your health too… checking with the correct medical pro-

fessional… managing your environment… Party approved footwear for those who choose to say

no to poor performance, punishment or injury… pleading no contest for space with the kettle-

bell… practicing safety to make safety permanent… why cool-downs, not warm-ups are essential

for your health and safety… what you must know about your heart rate and kettlebell training…

common sense and training loads.

Safety as a Part of, Not the Opposite of, Performance 23

Nine secrets for guaranteeing greater strength and reduced risk of injury in your kettlebell train-

ing… moving from the hips… the special hip-fold… why you must avoid slouching after work-

outs—and what to do instead… staying tight in the waist, to protect the back… when and where

to stay loose in your movement… taming the arc… keeping the shoulders in their sockets… shoul-

der retraction drill… pull-up bar drill… how to avoid hyperextending your wrists… locking out

the elbows—why and when… the secrets of proper hand care—for longevity in your kettlebell

lifting… lotions, potions and other necessary evils for the task in hand… more expert advice from

the hand-abuse-trenches.

Chapter 2: The New RKC Program Minimum

Practice Before Workout: The Break-in Plan 39

The two staples of the Russian Kettlebell Challenge program—Swing and Get-up… building skill

by practicing, not working out.

T ABLE OF C ONTENTS

III

The Swing—for Legs and Conditioning That Won’t Quit 43

The single most effective strength and conditioning exercise in the world? … mechanics of a good

and a bad Swing… the three essential standards for a perfect Swing … Swing mastery, Step #1, the

Box Squat… powerlifters’ secret for improving squat depth, flexibility, technique, and power…

special tips, techniques and warnings… Swing mastery, Step #2, the Box Squat to a vertical

jump… Swing mastery, Step #3, the Towel Swing… fast-forward your technique with this high-

yield drill… taking the upper body out of the equation… self-correction and quicker feedback for

faster progress… proper timing between hip movement and the arms… Swing mastery, Step #4,

the Swing proper… correct and incorrect breathing… the one-arm swing… the hand-to-hand

swing.

The Get-up—for Shoulders That Can

Take Punishment and Dish It Out 61

Miraculous shoulder comebacks… developing shoulder mobility and stability… pressing heav-

ier… the six essential standards for a perfect Get-up… Get-up mastery, Step #1, pick you kettle-

bell up and put it down safely… how to pick up the kettlebell without straining the elbow… the

correct grip and shoulder placement… Get-up mastery, Step #2, keep your elbow straight and

your shoulder in its socket… a great visualization from Iyengar Yoga… Get-up mastery, Step #3,

the Half Get-up… magical fix for many a ruined shoulder… Get-up mastery, Step #4, the Get-up

all the way… a word of caution… a typical mistake and how to avoid it.

The New RKC Program Minimum 71

For the most important and immediate concerns: world-class conditioning, rapid fat loss, a steel

back, muscular, flexible, and resilient shoulders—and a skill base for the rest of the RKC drills…

“simple and sinister” S&C routine.

The Next Step

What to do next, once you are rocking on the RKC Program Minimum.

Chapter 3: The RKC Rite of Passage

The RKC Proven Formula:

Low-Rep Grinds + High-Rep Quick Lifts 77

What is a kettlebell? . . . main benefits of kettlebell training… guidelines—choosing the correct

size of kettlebell for men and women of differing backgrounds, strength and skills… do you need

two kettlebells of the same size? … understanding your goals with kettlebells—why higher num-

bers or heavier is not necessarily better.

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