ENTER THE KETTLEBELL!: Strength Secret of the Soviet Supermen

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Another exercise that I love is the getup. This is performed twice a week for 5 minutes non stop switching arms on each rep. It requires constant focus and every muscle in your body. 5 minutes might not seem like a longtime, but I can certainly feel it after pressing a 24kg (53 lb) bell five or six times per side. I learned from Pavel's concise and explicit instruction to use a kettlebell safely. Now that I have used the kettlebell safely, I have been able to increase my strength, flexibility and abiity to perform in ways that relular weight trining, running (marathons) or other diciplines could not get me results I needed. I also needed to produce an environment to 'heal' from 49 years of life.

The purpose of this exercise is to develop shoulder strength and mobility as well as teaching full body tension. Everything must work together to press a heavy kettlebell from the ground up. It is known to be great for the rehabilitation of shoulders through increased shoulder mobility and stability as well as increased shoulder strength. The face-the-wall squat is a fantastic exercise for teaching proper squatting technique as well as proper swing movement. This exercise is a must do. Every person can be come two to three times stro nger and heavy kettlebells are one of the most powerful mea ns to make a man strong er. —Ivan Lebedev, Russian strongman Weightlifting, 1916 Understand the crucial value of "slow strength" training—the counterintuitive and rarely revealed secret of Russian athletic might

Heavy kettlebells are traditionally called “bulldogs.” “Heavy” is in the eye of the beholder; we usually dump the bells heavier than 32 kilograms in that category. 48 kilograms is as heavy as traditional kettlebells go, but it does not stop Russia’s strongest from going heavier. Weightlifting legend Yuri Vlasov was heartbroken when someone stole his custom-made 56-kilogram kettlebells. So I did what others naturally would, I also maxed my DL and OHP since I've swung and pressed so much. My DL went from 170 -> 190 and my OHP from 70-75. Is it the famous WTH effect? (No, there’s no such thing as a WTH-effect, if you exercise and train to become stronger, you do get stronger) I cant for sure tell the reason why, but I think the combination of swing and snatch for months did grease my hinge pattern. However, I do believe that the constant bracing you get from repeatedly pressing bells near your 1-5RM really trains your bracing in general and that’s what helped me the most. There is room for interpretation in this book. I enjoyed this program as it was laid out in the above PDF. If you’re interested grab yourself a kettlebell and take the challenge with me. We’ll both be better people because of it. Dragon Door makes top-quality, classic, Russian-style cast-iron kettlebells ranging from 26 to 106 pounds and rubber-coated ladies’ kettlebells ranging from 9 to 18 pounds. I was reading the Enter the Kettlebell workbook by Anthony DiLuglio and I was confused by the progressions he suggests for the Rite of Passage.

Nothing gets lost on the professional and serious amateur level. Everything gets lost in the mass market. It does not bother me. People who buy pink kettlebells and similar nonsense live in a parallel universe I have no interest in. They are flakes drifting from one "build muscle fast" and "lose fat tomorrow" scheme to the next. They will never achieve their goals, and I have no intention of wasting my time motivating them. I preach to the choir.StrongFirst Master Instructor Doug Nepodal has been strength coaching Brazilian jiu-jitsu three-time world champion Fabio Leopoldo for five years. The bulk of the training is two exercises: the kettlebell swing and the kettlebell get-up—the "Kettlebell: Simple & Sinister" regimen.