Enter The Kettlebell! - Tsatsouline P. - Book
The kettlebell. AK-47 of physical training hardware. Hunk of iron on a handle. Simple, sinister, brutal-and ferociously effective for developing explosiv
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The kettlebell. AK-47 of physical training hardware. Hunk of iron on a handle. Simple, sinister, brutal-and ferociously effective for developing explosive strength, dramatic power and never-say-die conditioning. The man'ss man'ss choice for the toughest, most demanding, highest-yield exercise tool on the planet. Guaranteed to forge a rugged, resilient, densely-muscled frame-built to withstand the hardest beating and dish it right back out, 24/7. Once the prized and jealously-guarded training secret of elite Russian athletes, old-school strongmen and the military, the kettlebell has invaded the West. And taken no prisoners-thanks to former Soviet Special Forces physical training instructor and strength author, Pavel Tsatsouline'ss 2001 publication of The Russian Kettlebell Challenge and his manufacture of the first traditional Russian kettlebell in modern America. American hardmen of all stripes were quick to recognize what their Russian counterparts had long known-nothing, nothing beats the kettlebell, when you'sre looking for a single tool to dramatically impact your strength and conditioning. A storm of success has swept the American Strength and Conditioning landscape, as kettlebell 'sComrades's have busted through to new PRs, broken records, thrashed their opponents and elevated their game to new heights of excellence. With Enter the Kettlebell! Pavel delivers a significant upgrade to his original landmark work, The Russian Kettlebell Challenge. Drawing on five years of developing and leading the world'ss first and premiere kettlebell instructor certification program, and after spending five years of additional research into what really works for dramatic results with the kettlebell-we have Enter the Kettlebell! Pavel lays out a foolproof master system that guarantees you success-if you simply follow the commands! * Develop all-purpose strength-to easily handle the toughest and most unexpected demand * Maximize staying power-because the last round decides all * Forge a fighter'ss physique-because the form must follow the function Enter the kettlebell!-and follow the three-stage plan to kettlebell mastery: 1. The New RKC Program Minimum With just two kettlebell exercises, takes you from raw newbie to solid contender-well-conditioned, flexible, resilient and muscular in all the right places. 2. The RKC Rite of Passage Jumps you to the next level of physical excellence with Pavel'ss proven RKC formula for exceptional strength and conditioning. 3. 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!-there will be no more confusion, no more uncertainty and no more excuses-only raw power, never-quit conditioning and earned respect. Pavel Tsatsouline, Master of Sports, is a former Soviet Special Forces (Spetsnaz) instructor, currently a Subject Matter Expert to elite units of the US military and law enforcement. More information can be found on: http://www.dragondoor.com Foreword by Dan John Preface: A Step to the Left and I Shoot INTRODUCTION: WHEN WE SAY 'sSTRENGTH,'s WE MEAN 'sKETTLEBELL.'s WHEN WE SAY 'sKETTLEBELL,'s WE MEAN 'sSTRENGTH.'s - How the Kettlebell Has Bred Weakness Out of the Russian Gene Pool - Chronicle of the Russian Kettlebell Invasion of America 1: ENTER THE KETTLEBELL! - Which Kettlebells Should I Start With? - How to Make Your Hips, Back, and Shoulders Speak Russian Body Language - 'sIt'ss Your Fault's: Kettlebell Safety 101 - Safety as a Part of, Not the Opposite of, Performance 2: THE NEW RKC PROGRAM MINIMUM - Practice Before Workout: The Break-in Plan - The Swing-for Legs and Conditioning That Won'st Quit - The Get-up-for Shoulders That Can Take Punishment and Dish It Out - The New RKC Program Minimum - The Next Step 3: THE RKC RITE OF PASSAGE - The RKC Proven Formula: Low-Rep Grinds + High-Rep Quick Lifts - A Pull and a Press-Sound Familiar? - The Clean-Crisp Like a Punch - The Press-for a Classic Torso - The Snatch-for Android Work Capacity and the Pain Tolerance of an Immortal 4: A STEP-STEP GUIDE TO BECOMING A MAN AMONG MEN - Have Your Borsch and Eat It Too: The Hazards of Variety and How to Dodge Them - The RKC Ladder to Pressing Power - Rest Less, Snatch More - From Boy to Man 5: FAQ - Is kettlebell training a fad? - What makes the kettlebell superior to other weights and fitness equipment? - Should I train with the kettlebell as a stand-alone tool or mix it up with a barbell and dumbbells? - How can I combine kettlebell training with Power to the People! and The Naked Warrior? - How can I incorporate Bullet-Proof Abs exercises into my kettlebell regimen? - I have a bad back. Can I train with kettlebells? - What diet do you recommend? - Will kettlebells help my sport-specific strength? - Why are your exercise descriptions so detailed? Come on, kettlebells are not rocket science! - Can I substitute the . . . with the . . . ? - Once I have put up the RKC Rite of Passage numbers, where do I go next? - If Russian stuff is so tough, why did the USSR lose the Cold War - The Making of a Kettlebell About the Author Index Which strength book should I get? If you 'sjust want to be strong's, get 'sPower to the People!'s. Comrades who have no access to weights need 'sThe Naked Warrior's. For a total package of killer strength, conditioning, and fat loss get 'sEnter the Kettlebell's!! Which stretching book should I get? If extreme flexibility such as suspended splits is your goal, 'sRelax into Stretch's is for you. If your sport does not require that you tie yourself into pretzels and you want what Brazilian Jiu Jutsu World Champion Steve Maxwell called 'sa kind of flowing mobility that allowed me...to move smoothly and comfortably from position to position, out of bad spots and into good ones's, get 'sSuper Joints's.