Professional Documents
Culture Documents
Pavel’s brand new Enter the Kettlebell! book and And VirginActive in the UK is hosting Pavel for a Editorial
DVD are aptly named in many ways—but not least two-day stretching workshop in July 2006. Again
for the reference to the great Bruce Lee and the see our website for more details. Training Editor
impact he had on the world of martial arts. Pavel Tsatsouline
Editorial Assistant
Enter the Kettlebell! presents the absolutely New Inductee to the Dennis Armstrong
essential knowledge and skills you need to excel BEAST Hall of Fame
with kettlebells. No question, it belongs in the Contributors
hands of every person who is even remotely One of the highlights of our RKC certs is now the
interested in enhancing their physical condition BEAST TAMER CHALLENGE. At our April, Steve Cotter, Brett Jones,
and performance. Get your copy today—or else!— 2006 cert mutant-extraordinaire, Steve Cotter Efim Kourbatski, Mike Mahler,
as Pavel likes to say… became the second successful inductee to the Steve Maxwell, Thomas Phillips
BEAST TAMER HALL OF FAME. If you don’t
already have it, I strongly recommend you pick up
Art Direction & Design
5th Anniversary of Kettlebells Steve Cotter’s masterly DVD-set The Encyclopedia
Derek Brigham
of Kettlebell Lifting. Not only will Steve take your
Was This April—and strength and conditioning to new heights—you’ll www.dbrigham.com
Dragon Door Will Turn 15 quickly see why taking the BEAST challenge was a
piece of cake for Mister Steve… Internet Architect
This October James McConnell,
Can you imagine? It has only been five years since Second Unlock! seminar draws webmaster@dragondoor.com
Pavel and Dragon Door launched what has now
become a worldwide revolution in fitness training, rave reviews…next date set for Dragon Door Corporate
with the introduction of our Russian Kettlebells in
2001 and the publication of Pavel’s landmark title
October 2006 Customer Service
The Russian Kettlebell Challenge. The second Unlock!, a collaboration between Dennis Armstrong, Tammy Drury,
myself, Pavel and Steve Maxwell to bring you the call 651-487-2180,
We shipped out our first kettlebell in April, 2001 very best techniques for mobility, stretching and support@dragondoor.com
and to celebrate that anniversary had a very opening up the body, was a huge success. We
successful one-day, internet only kettlebell sale. I expect the new October 2006 workshop to fill
am sure we will do the same on our tenth-year quickly, so register now to be sure of a place—go Orders & Customer Service on
kettlebell anniversary! to pages 75-77 of this issue or visit www. Orders: call 1-800-899-5111
dragondoor.com for full details.
Speaking of anniversaries, this October Dragon Dragon Door Publications
Door will be celebrating its 15th anniversary as a corporate address:
publishing house. Perhaps we should hold an All the Best,
October Revolution Celebration, to recognize the
impact our Russian author Pavel and his Party of Dragon Door Publications
Comrades has had on this country’s health, 5 East County Rd B, #3
strength and well-being…. Little Canada, MN 55117
John Du Cane
In fact October 2006 marks the first time ever Publisher
Dragon Door has offered a fourth RKC
certification in the same calendar year. Our first
2
Chr o ni c le o f
s s i a n Ket t l e be ll
The R u c a
f A m e r i
Invasion o
BY PAVEL
“They’ll
“They’ll all
all be
be doing
doing it
it soon.
soon. I’m
I’m just
just ahead
ahead of
of the
the curve.
curve.””
—Reggie
—Reggie Sanders,
Sanders, St.
St. Louis
Louis Cardinals
Cardinals outfielder,
outfielder, on
on kettlebells
kettlebells
A
merican iron men of old knew the value of mistake of explaining a Russian slur, the “collective not the case back then. “A
kettlebells. You can see a pair in the farmer”, to Marty. He used it on me and told me cannon ball with a handle? Are
training “dungeon” of one of the greatest that I did not understand Americans. you out of your mind?!”
deadlifters of all time, Tennessee farmer Bob
Peoples, who pulled more than 700 pounds The subversive Vodka, Pickle Juice, Kettlebell
weighing a buck eighty before steroids and Lifting, and Other Russian Pastimes was published 2001 was the year
supportive gear. Sig Klein was a big proponent of
kettlebells. I bought a pair of antique 1917
in 1998. The article was extremely well received by
the most ruthless critics in the strength world. I
of the kettlebell.
American kettlebells (they look like miniature started getting mail from guys with busted noses,
Dragon Door published The Russian Kettlebell
Weber grills) from a 70-year-old friend, a “once a cauliflower ears, scars, or at least Hell’s Angels
Challenge and forged the first US made Russian
lifter, always a lifter” who still does good mornings tattoos. Incredulous, I told my friend and editor
style cast iron kettlebell. RKC, the first kettlebell
with 405 pounds. John Du Cane about it. He thought for a minute
instructor course on American soil, also kicked off
and said: “Let’s do it! I’ll make kettlebells and you
in 2001. Given the kettlebell’s harsh reputation,
Then America got prosperous and forgot its teach people how to use them.”
most of my early students looked like they came
rugged frontier past. Kettlebells went the way of the
from the federal witness protection program. People
California gold prospectors and the gunslingers of Behind John’s reticent Cambridge demeanor is the
often ask if Steve Maxwell and I are brothers. Steve,
the Old West. The kettlebell would have remained heart of an American pioneer. A Brit who grew up
I love you, man, but I don’t think it’s a compliment
but a chapter in manly American history if not for in Africa, John drove from England to India—
for either of us.
my friend Marty Gallagher, former Coach, through Pakistan and Afghanistan—and lived for a
Powerlifting Team USA. few years in a Yoga community. He built his
Times change. Hard living Comrades remain the
publishing company in the U.S. while driving a
loyal core of ‘the Party’. But now they have to
Marty and I were enjoying steaks in his backyard limousine to pay the bills. Fledgling Dragon Door
begrudgingly share the Russian kettlebell with
in an undisclosed location on the East Coast. We Publications demanded undivided attention and
Hollywood movie stars and other unlikely
were trading old war stories over a mouthful of John could not afford “wasting” his time on sleep.
kettlebellers. Fed up with the sissified mainstream
Mennonite raised beef. Marty told me about Ed Du Cane took naps in the limo while waiting for his
fitness advice, smart folks go hardcore.
Coan, Kirk Karwoski, and other champions he had customers and used every spare minute to build his
coached. I told him about kettlebells. American Dream.
In 2002 our Russian kettlebell made it into
Rolling Stone's exclusive Hot List as 'the Hot
Gallagher thoughtfully finished chewing his steak When presented with a new opportunity this
Weight'. In 2004 Dr. Randall Strossen, one of the
and suggested, “Why don’t you write an article for rugged, self-reliant individual risked everything he
most respected names in the strength world, stated,
MILO?” You know, the magazine for crazy guys had accomplished in his hard years as an
"In our eyes, Pavel Tsatsouline will always reign as
who bend nails and lift rocks. entrepreneur publisher and decided to invest in
the modern king of kettlebells since it was he who
manufacturing and promoting Russian kettlebells.
popularized them to the point where you could
I said, “Marty, you don’t get it, this is the most Hindsight is always 20/20 and today it is obvious to
almost found a country filled with his converts…”
painful workout one can do, who would want to do anyone that the kettlebell is a winner. But that was
it or even read about it?” Earlier I had made a
4
Russian federal prison SWAT teams are manned with former Kettlebells improve coordination and agility (Luchkin, 1947;
military special operators, paras, and vets of other elite services; Laputin, 1973).
each one had to compete against nine or more rival applicants to
make the team. The selection process is similar to that of the army Kettlebells develop professional applied qualities and general
Spetsnaz. Here is what the trooper has to do back-to-back: a 10K physical preparedness (Zikov, 1986; Griban, 1990).
forced march in full kit, an obstacle course and rappelling, plus
another 10K run. A cherry on the top when you are beyond
Kettlebells are highly
smoked is a 12-minute full-contact sparring session—with fresh
opponents rotating in every three minutes. Once on the team, ★ effective for building strength.
operators aggressively compete against their colleagues in the The official Soviet armed forces strength training manual
frequently held law enforcement sports events. Their specialties: approved by the ministry of defense (Burkov & Nikityuk, 1985)
hand-to-hand combat and the kettlebell sport. A matter of declared kettlebell training to be “one of the most effective means of
specificity and pride. strength development,” representing “a new era in the development
of human strength-potential.”
It is hard to understand the logic of governments—both Russian
and American—that encourage inmates to strength train, but
Kettlebell lifting is great
Russian prisoners lift kettlebells as well. You may have seen the
black-and-white archive footage in a History Channel documentary
★ for your heart.
about Russian organized crime—a wiry prisoner doing kettlebell Siberian scientist Shevtsova (1993) verified what is obvious to
swings, flips, and side presses. Some Russian prisons even host any girevik. She studied 75 gireviks with three to five years of
kettlebell competitions for the inmates! Go figure. Perhaps the law experience and recorded a long-term decrease in the heart rate and
enforcement likes a challenge. the blood pressure. The kettlebellers had what Russians call “a
cosmonaut’s blood pressure”: 110/70 in the summer and 114/74 in
the winter. They clocked an average resting heart rate of 56 beats
★ Why Soviet Scientists Gave per minute. The heart rate took a dive not just at rest, but also
during and after exercise. And the time it took the heart to slow
the Kettlebell Two Thumbs-Up down back to normal, after exercise, also decreased. Besides, the
In the 20th century, Soviet science validated what Russian hard experienced gireviks’ systems had also adapted to be better
men had known for centuries: kettlebell lifting is one of the best “primed” and ready for upcoming action.
tools for all-around physical development.
Properly used, kettlebells
Voropayev (1983) observ-ed two groups of college students over ★ are surprisingly safe.
a period of a few years. To gauge their performance, he used a
standard battery of the armed forces physical training (PT) tests: Only 8.8 percent of top Russian gireviks, members of the Russian
pull-ups, a standing broad jump, a 100-meter sprint, and a 1K run. National Team and regional teams, reported injuries in training or
The control group followed the typical university PT program, competition (Voropayev, 1997). A remarkably low number,
which was military oriented and emphasized the above exercises. especially if you consider that these are elite athletes who push their
The experimental group just lifted kettlebells. In spite of the lack of bodies over the edge.
practice on the tested drills, the kettlebell group showed better
scores in every one of them!
★ Kettlebell training improves
body composition.
Vinogradov and Lukyanov (1986) found a very high correlation
between the results posted in a kettlebell lifting competition and in a According to Voropayev (1997), who studied top Russian
great range of dissimilar tests: strength, measured with the three kettlebell lifters, 21.2 percent increased their bodyweight since
powerlifts and grip strength; strength endurance, measured with taking up kettlebelling, and 21.2 percent (the exact same percentage,
pull-ups and parallel bar dips; general endurance, determined by a not a typo), mostly heavyweights, decreased it. Another study of
1K run; and work capacity and balance, measured with special tests. elite gireviks revealed a consistently low body fat (Gomonov, 1998).
Lopatin (2000) found a positive correlation between soldiers’ “A girevik is characterized by a balanced development of all
kettlebell sport ranking and theirobstacle course performance. organs and musculature with significant hypertrophy of the muscles
of the shoulder girdle.” (Rasskazov, 1993).
DVD
ferociously effective for developing Kettlebell Challenge. Drawing on five
explosive strength, dramatic power and years of developing and leading the
never-say-die conditioning. The man’s world’s first and premiere kettlebell
man’s choice for the toughest, most instructor certification program, and
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frame—built to withstand the hardest have Enter the Kettlebell!
beating and dish it right back out, 24/7.
Inside, discover the absolutely essential
Once the prized and jealously-guarded kettlebell training secrets anyone— from
training secret of elite Russian athletes, the rawest newbie to most grizzled of
old-school strongmen and the military, vets—can use to rapidly develop
the kettlebell has invaded the West. And exceptional power, strength and
taken no prisoners—thanks to former endurance.
Soviet Special Forces physical training
instructor and strength author, Pavel Pavel lays out a foolproof master
Tsatsouline’s 2001 publication of The system that guarantees you success—if
Russian Kettlebell Challenge and his you simply follow the commands!
manufacture of the first traditional
Russian kettlebell in modern America. • Develop all-purpose strength—to
easily handle the toughest and
American hardmen of all stripes were most unexpected demand
quick to recognize what their Russian • Maximize staying power—
counterparts had long known—nothing,
nothing beats the kettlebell, when you’re
because the last round decides all Enter the
looking for a single tool to dramatically
impact your strength and conditioning.
• Forge a fighter’s physique—
because the form must follow the
Kettlebell!
A storm of success has swept the function Strength Secret of
American S & C landscape, as kettlebell The Soviet Supermen
“Comrades” have busted through to When you rise to the challenge—and with Pavel
new PRs, broken records, thrashed their Enter the Kettlebell!—there will be no
opponents and elevated their game to more confusion, no more uncertainty
new heights of excellence. and no more excuses—only raw power, #DV036 $29.95
never-quit conditioning and earned DVD Running time: 46 minutes
respect.
Which
for a 700-pound bench, that’s great,
why go heavier?
—Louie Simmons, Westside Barbell Club
Kettlebells
Should I Get? BY PAVEL
B
“Iron—Cold Iron—Is Master of Men All!”
—Rudyard Kipling
lack sand crumbles and reveals hot kettlebells. In an apocalyptic, Terminator-like scene, they glow red
among smoke, ash, and deafening noise. You cannot help looking for skulls among the mayhem.
Kettlebell making is a primal, manly process that has not changed much in centuries and still depends more
on muscle than on technology. The kettlebell starts with a “pattern” that is shaped out of metal to look like a
kettlebell. Making a pattern is a complex and labor-intensive process that takes two weeks.
Each kettlebell is cast in a mold of its own. A metal box The second problem the riser tackles is metal
called the “flask” opens vertically to receive the pattern. shrinkage. Iron shrinks when it cools. You don’t want
Then it is filled with specially formulated sand. A machine a lighter kettlebell, do you? Unless you are a big sissy,
rams the sand to pack it and the pattern is removed leaving no, you don’t. Gravity—now you know another
behind a kettlebell “crater”—steel workers call it an strategic reason to position the riser above the mold—
“impression”. The process is then repeated with the other will force extra molten metal from the riser back down
half of the box. The top and the bottom of the mold are put into the mold. Metal hardens in seconds and the
together like a sandwich. The kettlebell-shaped cavity inside process of shrinkage and compensation is very quick.
the compressed sand is ready to receive molten metal.
The cast iron will solidify within minutes. The end product, the kettlebell, is called the
A monster magnet picks up iron scrap—among the junk “casting”. The castings are allowed to cool some before the “shakeout”, the process of
are kettlebells that have failed our strict quality control—and drops it into the furnace. It removing them from their molds. The molds are dumped onto a vibrating conveyor. Black
is hot, 2600-2800 degrees Fahrenheit. Hot enough to be a kettlebell. sand falls off to reveal sinister, red-hot kettlebells.
Once melted, the iron is poured into a pitcher-like “crucible”. Foundrymen pour glowing The conveyor takes the kettlebells—with riser-shaped growths still attached—to a man
iron from this large crucible into a smaller one. Special alloys and inoculants are then added whose job has been done the same way for centuries. He grabs one casting at a time and
to the “bath”, as steel workers call molten metal. These additives will give the kettlebell chops off the riser blob the old-fashioned way—with a sledgehammer. Foundry work is
the mechanical properties we want. for real men.
A hard man pulls the crucible to the conveyor where molds held together with special The raw kettlebells have burrs—small ridges and rough edges that can rip and shred the
“jackets” are waiting. He fills each mold with molten metal. The metal is poured through skin if left untended. Blood does not phase us but lost training time does.
a hole in the sand called the “gate” into the mold and into a cylinder shaped “riser”. The
riser is attached to the kettlebell shape and sits above it. It is a reservoir for displaced air Enter the Wheelabrator, another primeval machine—which tumbles and sandblasts the
and excess molten metal; it is called the “riser” because metal “rises” in it, get it? skin-ripping burrs, until the kettlebells are ready for their final grinding. This powerful
machine tumbles and sandblasts the skin-ripping burrs, until the kettlebells are ready for
The alien growths of the gate and the riser had to be attached to the pattern when it was their final grinding.
made. If you did not have the riser, two things would have gone wrong. First, some of the
air trapped inside the cavity would be unable to escape from the fast pouring metal. Do The wheelabratored kettlebells demand more hard manual labor. The bottoms of the
you want bubbles in your kettlebells? I didn’t think so. Let the riser take a sissy bubble bath kettlebell will still have some riser growth after the sledgehammer treatment. Time for a
with the displaced gas. The unwanted air escapes from an opening at the top of the riser. husky steel worker to grab each kettlebell by its horns, inspect the bottom, then grind off
How come the liquid metal doesn’t also escape? Because the riser is set higher than the the excess riser blob. If necessary the worker will grind away any sharp seams between the
mold, Comrade, and there is not enough metal to climb that high. kettlebell “halves”. It’s done. Enter the kettlebell!
14
Westside Inspired Kettlebell - -
And-Explosive-Strength
BY MIKE MAHLER, SENIOR RKC
Thursday:
This is achieved by choosing the most beneficial training. While this program can also be (Strength Day: Upper Body Focus)
kettlebell exercises and doing lots of low rep to beneficial to athletes, you do not have to have a A-1: Double Military Press 5x5
ensure optimal speed and power on every rep. In sport-specific purpose in mind to benefit from this A-2: Double Bent Over Row 5x5
this article I am going to reveal a kettlebell program. In other words it is a great program for Do A-1 and A-2 back to back. In other words do a set
program that was inspired by top powerlifting the purpose of simply getting stronger for the sake of A-1, rest for ninety seconds and then do a set of
coach Louie Simmons. The program is great for of getting stronger. A-2 and rest for ninety seconds. Keep going back and
blasting through strength plateaus. forth until you have completed 5x5 for both
exercises. Use heavy kettlebells. The last set should
Louie Simmons is one of the best strength Monday: be very difficult and a maximum effort should be
coaches in the business and a legend in the (Speed Day: Upper Body Focus) applied.
powerlifting community. He has produced some Clean and Speed Press 8x3 (eight sets of three and Rest for a minute and then do:
of the strongest men and women in the world take one-minute breaks in between each set) Double Windmill 3x5 l,r (left and right and one-
with his innovative and unconventional methods. One-arm Hang Snatch 6x3 l,r (six sets and one- minute breaks in between each exercise.
One of the foundations for Louie’s “Westside” minute breaks)
program is the emphasis on speed. Louie states **Move as quickly as possible on the above exercises. Friday:
that if you are fast he can make you strong. Renegade Row 2x5 l,r (two sets of five and one- (Strength Day: Lower Body Focus)
minute breaks) (do not apply speed to this exercise.
A-1: Double Front Squat 5x5
While powerlifting looks like a Use the high-tension techniques)
A-2: Double Swing 5x5
slow sport, the intent is to move Do A-1 and A-2 back to back. In other words do a set
Tuesday: of A-1, rest for ninety seconds and then do a set of
the weights as fast as possible. (Speed Day: Lower Body Focus) A-2 and rest for ninety seconds. Keep going back and
Explosive Lunge 8x3 (eight sets of three and take forth until you have completed 5x5 for both
Your fast-twitch muscle fibers are what make
one-minute breaks in between each set) exercises. Use heavy kettlebells. The last set should
you strong and incorporating some speed training Explosive Double Swing 6x3 l,r (six sets and one- be very difficult and a maximum effort should be
is very important. As a result, Louie has a few minute breaks) applied.
training days each week that are focused on speed Rest for a minute and then do:
training. For example, he will have an athlete take TGU 2x3 l,r (one-minute breaks)
50-60% of his one rep max on the bench press
and do several sets of three as fast as possible with
short breaks. The speed that is developed from
such training carries over well to heavy training.
The faster you can move a heavy weight, the less For more information on the speed exercises
time you are under tension and the less likely you mentioned in the article and many more make
are to fail.
sure you pick up my new DVD Kettlebell
Seventy-two hours after doing some speed
work, it is time to have a maximum effort day to
Solutions For Speed And Explosive Strength.
apply your new skill set. Focus on one exercise for (See pages 24-25 of this HardStyle)
a few weeks and build up to a new PR (personal For more info on Louie Simmons, go to
record). Then switch to another exercise that is http://www.westside-barbell.com
similar and repeat. Using kettlebells as an
example, in month one focus on the Double
Military Press. In month two, focus on the seated
Effectively Train Your modalities for the Brazilian Jiu-Jitsu, submission wrestling, and Judo players of
Team Maxercise.
After that, it’s specific to the sport. Weak wrists aren’t going to impact a
28
H OW I TRAINED R USSIAN S OLDIERS
WITH K ETTLEBELLS
BY E FIM KOURBATSKI
he former Soviet Union, the most scientifically circumstance. We trained in winter and summer. Special
32
Kettlebells improved their physical fitness to stale and unresponsive to further gains and
the highest levels possible in all five improvements.
components: cardio-respiratory endurance,
Our cycle training breaks the year into
muscular strength, muscu-lar endurance,
four equal parts. Each of those parts equates
flexibility, and body composition. Besides,
to 13 weeks. The 13-week regimen takes us
we had a lot of fun and I certainly enjoyed
through a very specific cycle of shifting the
my time in the army.
exercise foci. Most of our training is done
Some time after my discharge from the three times a week for up to 75 min per
military I made a decision to emigrate. The workout.
political instability and environmental
problems such as the Chernobyl nuclear ★ ★ ★ ★
disaster had a lot to do with my decision.
Because I had some relatives in Australia I Weeks # 1-2 — Strength
ended up in Melbourne. Unfortunately, I did The Power to the People! or the 5x5 protocol
not take my kettlebells with me. I just did not using DLs, SQs, windmills, chin-ups, MPs, and
expect that they were unjustly forgotten in the bent presses).
Western world. But that turned out to be a bitter truth,
Weeks # 3-5 — Muscular Endurance
and all my attempts to get them sent to me from Russia failed.
Different KB circuits, choosing approximately ten exercises and
Having a background as a mechanical engineer, I found performing them for a minute each, making sure both arms are
employment in that field. receiving equal loads. Circuits are done 2-3 times with 3 min rest in
It certainly provided some financial security, but by no means between the circuits, predominantly with 24 kg KBs.
gave me any moral satisfaction. I wanted to get back into the fitness Weeks # 6-8 — Muscle Mass
field and eventually I got accredited as a personal trainer by Vicfit, Here we use the Escalating Density Training protocol (see
the State of Victoria’s Council on Fitness and General Health, edtsecrets.com). Two pairs of exercises for both the upper and
which allows me to conduct private and group training sessions. lower body.
Now the only thing missing were my beloved kettlebells.
The Upper Body — KB MPs alternated with chin-ups (20 min),
Why kettlebells? When you look at the followed by KB ‘bench’ presses on a stability ball, alternated with
bottom line results, the training time, and bent over rows (15 min).
affordability, there is nothing in the fitness The Lower Body — Front SQs with two kettlebells alternated with
world that can match kettlebell training! stiff-legged DLs (20 min), barbell back SQs alternated with 1-arm
kettlebell snatches (15 min).
This is why the USSR had chosen kettlebell training as the
modality to keep the nation fit. Weeks # 9-12 — Fat Loss
Here we use the ‘USDOE Man Maker’ or ‘High Octane Cardio’
So, I started searching for kettlebells in Australia. You can
protocol. We use sledgehammers, tires, sleds, KB ballistics, and
imagine my jubilation when I discovered that Rick Ravensdale, the
different stair drills. We also walk holding kettlebells differently:
founder of Australian Kettlebells company, turned out to live
overhead, in the rack, and in the farmer’s walk hold.
practically next door to me. Due to our mutual passion for
kettlebell training and an aligned vision with the Party’s training Week #13 — Active Recovery
Efim Kourbatski started
philosophy (read Pavel’s training principles), it did not take long Here we do a lot of juggling stuff.
using kettlebells 32 years ago in
for us to become friends, training partners and business associates. Russia. A former ice hockey player,
We equipped my garage with all the necessary tools (KBs of all ★ ★ ★ ★ ★ ★ he worked as a strength and
conditioning assistant coach for a
sizes, a power rack with chin-up bar, a stepper, Olympic barbell and When we are done we go back to the first phase. collegiate ice hockey team before
dumbbells, a sand bag, a sledgehammer, a tire for dragging, a serving as a kettlebell instructor in
harness, a weighted vest) and started training together, applying the But we are going back to it in a different the Russian military. Kourbatski is a
Party’s principles, and inevitably experiencing constant progress. body… a body that is leaner, stronger, and business partner of Rick
We have been training together for three years and are currently more enduring. Ravensdale, the founder of
organizing kettlebell workshops in different Australian cities. Australian Kettlebells company,
We firmly believe in the value of cycling our training, as this www.kettlebells.com.au. Efim has
We always cycle our workouts, being guided offers a true lifetime program taking you to a new peak of trained soldiers and lay people
alike for strength and endurance
by the principle of challenging the muscles in excellence every year. Varying the foci of training balances out with great success. E-mail him at
a way they have never been challenged muscle and strength gains with endurance and fat loss. ekourbat@bigpond.net.au to
before, throwing a new stimulus on the body, Proper kettlebell training promotes a safe, realistic, and time inquire about personal training
and group strength training.
causing it to respond in a positive way and efficient approach towards achieving fitness levels that helps
then never allowing the body to adapt. individuals lead an elevated quality of life through addressing the
complete spectrum of components of physical fitness.
That sort of approach always prevents us from ever hitting a
plateau. What I mean here is we are periodically switching the focus In conclusion, I would like to say that every time, when I embark
of our training. We stay with a routine for around six workouts, on my new kettlebell fitness routine, I simply embrace the process
then we move to another one, but we always return to intense and find peace in the simplicity of my wonderful long time
training with heavy weights, low reps, and high intensity after dedication.
adequate recuperation periods. KB training taught me how to exercise intelligently and to have
Cycling is the main principle in our training and the training of fun. And that is all it takes—just these two things—to get more
our clients. We devote specific time periods to specific fitness goals physical, mental and spiritual fitness gains than one can possibly
and then stagger those periods to prevent the body from becoming imagine.
Guerilla Tactics
perfect form and generate power from
the ground up and snap the hips. The
KB will travel as high as it will. But when
For Attacking
you get back to the 12kg from the 20kg it will feel
like an 8kg KB. And you have taken your first step toward making
the 16kg your working weight for swings.
And Defeating
But head-on tactics will not always work. Therefore we must find
ways around the issue.
A “Heavy” Weight
Since most people are unfamiliar with kilograms and think that the
numbers on the kettlebells are in pounds it is an opportunity to not let
their perception short circuit their strength. Note that this technique
to be used only by qualified instructors who know their clients and
I
can pick the appropriate weight. Do not think that this is permission
to overload and hurt the client.
BY BRETT JONES SR. RKC, CSCS Have the victim perform a deadlift with a 12kg kettlebell and then,
after completion, inform the victim that the weight lifted was 26
f the heaviest weight you lift is the heaviest weight you lift then it pounds and not 12 pounds. The clients’ confidence will soar and they
will always feel heavy! The weight feels heavy because of your will be impressed with the difference between what they thought they
experience and perception. could lift and what they were actually lifting. Their perception is
forever changed.
Have you ever walked over to a box or a suitcase that someone had
asked you to move and rip it off the ground and nearly throw it across Another sneaky tactic for RKC professionals comes into play during
the room because you had expected it to be heavy? Or just the two kettlebell drills. Doubles can provide a boost in the load and the
opposite, you nonchalantly walk over to a small bag or box thinking client usually will not take into account the fact that he is lifting twice
it is feather light and nearly tear your arm out of the socket. Your as much weight. For example, if the 8kg KB feels heavy to the client
perception of the weights was different from reality. then doing cleans with two 6kg kettle bells will give her a 12kg load
36
KETTLEBELLS FOR EXTREME
LEVERAGE CHALLENGE:
DOUBLE NO HANDS TURKISH GET U PS!
BY STEVE COTTER, SENIOR RKC
38
Here are a few finer points to be aware of while you are
working on this lift:
Weight Distribution
& Alignment
There is always a relationship between your center of mass
and the base of support. When including additional weights
as in the KBs, the mass of the weights must also be
considered. To complete a movement effectively, the body has
to maintain equilibrium or balance throughout the range of
motion. Stated in simple terms, this means that the combined
center of mass of your body + the KBs, must be able to
maintain a vertical alignment with your base of support. The
base of support varies throughout this exercise, yet the
alignment of the KB must stay over your body’s center of
mass and both must stay over the base. Never lose track of
this relationship.
few inches as you reach the top so that you end up with one foot If the mass ever falls out of alignment with the base, you will
forward and the other foot about 12 inches behind it—very balanced not maintain balance. To define the base in a given portion of
and stable. This is the half-way point. the movement, look at the points of contact with the ground.
The area within, and including those points of contact
7. Now reverse the position by stepping back with the rear leg and contains your base. Practice the Double No Hands TGU with
bending the knees—ending back up in the lunge position—same very light weights at first, and work one section at a time,
ending position as in section 5. paying close attention to the alignment of the KBs relative to
8. Drop your butt onto the floor; now roll back just a little onto your your base. It is self-correcting, in as much as you will not be
‘sitting’ bones (ischium), so that you have a bit of clearance to bring able to complete the movement without maintaining this
the rear leg out in front; keep the abs contracted to maintain balance; vertical alignment.
and bring both legs straight out in front of you until they end up The kettlebells are a fantastic tool for developing a high
straight, as in the ending of position degree of body control and movement expertise. The Double
3, (see photo #3) just as the butt No Hands TGU is one such movement combination that
is about to drop to the floor. challenges your body to the extremes of strength, flexibility
9. Slowly lower the body to the and muscle control. There is not a muscle in your body that
ground by clenching the butt as is not working in overdrive while performing this movement.
tightly as possible and lowering Study this and other sophisticated athletic strength-building
your upper body down, exercises in the new Encyclopedia of Kettlebell Lifting DVD
vertebrae by vertebrae. This is series, the 7-hour series jam-packed with over 180 individual
an intense abdominal kettlebell exercises, ranging from the most basic to the most
contraction throughout; inhale advanced kettlebell lifts. (See pages 40-41 for more
into the belly just before you information on this DVD program.)
begin to lower yourself down,
and exhale with the tongue
behind the teeth as you lower Steve Cotter, Sr. RKC is a champion martial artist and creator
yourself, releasing a little bit of of the highly acclaimed Full KOntact Kettlebells and
breath at a time so that you Encyclopedia of Kettlebell
maintain strong abdominal Lifting DVD series, and is a
pressure throughout. S.M.E. for the US Marine Corps
at Quantico and consultant to
several professional
organizations, including the
As you will quickly find, the Double No Hands TGU requires whole-body NFL’s San Francisco 49ers and
strength, coordination and flexibility, and will point out any structural San Diego Chargers. To learn
weaknesses you may have. You are asking your body to perform a complex more above Steve’s training
task and the technique and body alignment must be just so to be able to methods and services, visit
complete the task. www.fullkontact.com
W
hen I first saw the notice in both added a good 45 – 55 lbs. to our
HardStyle about a year ago deadlift PRs. When the day finally came
The women lifted first and were inspiring. PTP
for the Power to the People! to qualify both Mike and I pulled 25 lbs.
competitor Ellen Stein pulled a record-breaking
AAU DL team my entire — 35 lbs. more than we needed! I
330 lbs. @ 132 BW, while Juliet Dean and Jody
training staff and I made it a priority to pulled 477.5 @ 181 BW and Mike
Phillips finished 1st and 2nd respectively in the 123
qualify. We have all been avid followers pulled 467.5 @ a ripped 173.
lbs. open division. Michelle Kilikauskas pulled an
of Pavel, his books, videos, RKC
impressive 187 lbs. in the 114 lbs. open division
training etc. We were all excited to have Meanwhile, the rest of my trainers
and took the first place.
the opportunity to compete with him at (Steve, Juliet, and my wife Jody) all
this unique team event and represent pulled qualifying weights for the PTP
Pavel, Mike Hanley, and I were in the same flight
what PTP training is all about. team, showing all of our clients at Fit for
(181 lbs. open). Each of us nailed our first and
Life that we practice what we preach!
second attempts; however we each failed to pull
The required lift was a 2.5 x BW We also had one of our clients Carrie
our final lifts. I was happy to have been able to
deadlift for men and 1.5 BW deadlift for Gold (a 40+ year old mother of two)
pull a PR 480 lbs. and then take 496 lbs. over my
women. At the time everyone was short, qualify with an impressive 175 lb. DL at
knees fairly easily, but was disqualified for hitching
including myself. I was 20 lbs. shy (425 a BW of only 117 lbs. On a side note :
at the top. Fortunately, Jack Reape was in the
@ 178) but I was confident I could pull we also have another trainer (Janet
wing showing me how to fix the hitch with a fairly
the weight. We had about 4 months Rodriguez) who was in the midst of
simple lean back technique. I wanted back on the
until the September 17th Tactical training for her first marathon and
platform, but knew I would have to wait a few
Strength Challenge to qualify. I worked didn’t compete in the TSC; however,
more months until the next competition. Mike
very hard with my training partners, Janet stepped up and unofficially pulled
TSC competitors, and fellow PTP team the 1.5 BW qualifier no problem.
hopefuls Mike Hanley, Steve Pucciarelli, Top row (left to right): Mike Hanley, Pavel
Juliet Dean, and my wife Jody (all of I set my goal for a 500 lb. DL with one Tsatsouline, Jack Reape, Thomas Phillips.
whom work at my gym Fit for Life in month to go until the AAU Nationals in Bottom row (left to right): Juliet Dean, Jody
Phillips, Michelle Kilikauskas, Ellen Stein.
Marlboro, NJ). Richmond, VA. I felt confident because
I knew I had more in me the day of the
Mike Hanley and I chose to follow the TSC—just wasn’t sure how much more.
same program by deadlifting off a The last month leading in I kept to
platform 2 times a week with one speed mostly front squats, 80% max pulls,
day and one max-effort day. Since we kettlebell swings, and speed deads. I
were preparing for the Tactical Strength didn’t want to pull too heavy because I
Challenge (see www.the-tsc.com) we didn’t want to risk an injury and wanted
also “greased the groove” with weighted to be sure I was adequately tapered to
pull-ups pretty much every day and did pull my best.
a 5-minute kettlebell snatch test every
other weekend. We made sure we When the Power to the People! Team
incorporated some pressing movements finally gathered everyone was physically
at least once a week to keep muscular and mentally prepared. It was the first
balance. event of this type for many team
members (including myself). Luckily, all
Our DL platform work was done so the newbies were in great company with
that every other week the platform seasoned PL competitors like Jack
dropped an inch. We started off with an Reape and Marty Gallagher who
8” platform and worked our way down showed up with Pavel to help support
to the floor over the 16 weeks with a the team.
one-week taper before the TSC. We
54
Announcing: Articles: New Product:
MN
BRETT JONES:
Guerilla Tactics for Attacking
and Defeating a
“Heavy” Weight Page 36 The Encyclopedia of
STEVE COTTER: Kettlebell Lifting
Dragon Door Publications