The History of the Russian Kettlebell—How and Why a Low-Tech Ball of Iron Became the National Choice for Super-Tech Results
Vodka, pickle juice, kettlebell lifting, and other Russian pastimes
The origins and nature of the girya….the favorite toy of legendary Russian supermen—stories to get strong by.
‘The working class sport’
The first official kettlebell competition…. Poods—an old Russian weight measure….standard weights for competition….how Pavel earned his national ranking.
Finally: Xtreme all around fitness!
Why Soviet science considers kettlebells to be one of the best tools for all around physical development….Voropayev’s study…. Lesgaft Physical Culture Institute validates KB’s for general strength, strength endurance, general endurance, work capacity and balance.
Kettlebells in the Red Army
The Red Army catches on…. every Russian military unit equipped with K-bells…. KB’s a favorite for the Russian Navy….the perfect physical conditioning for military personnel….the vital combination of strength and endurance….Girevoy sport delivers unparalleled cardio benefits….why Spetznaz personnel owe much of their wiry strength, explosive agility, and stamina to kettlebells….Soviet armed forces manual declares kettlebell exercises to be "one of the most effective means of strength development".
Section Two
Special Applications—How The Russian Kettlebell Can Dramatically Enhance Your Chosen Endeavor
Kettlebells for combat sports
Russian wrestlers do lion’s share of conditioning with kettlebells…. ballistic drills have highly specific applications for wrestling…. extreme cardio action is another reason….
Why KB one arm snatches work better than Hindu squats….KB’s strengthen respiratory muscles…. Laputin’s special breathing shrug….KB’s for powerful wrists…. boxers appreciate newfound ability to keep on punching….KB’s reduce shoulder injuries….
develop the ability to absorb ballistic shocks….build serious tendons and ligaments in wrists, elbows, shoulders, and back—with power to match….why kettlebell drills are better than plyometrics as a tool for developing power…. KB’s a better choice for most than
barbell Olympic lifts….KB throwing for better punching power….KB’s the tool of choice for rough sports.
Why Russian lifters train with kettlebells
Famous Soviet weightlifters start Olympic careers with KB’s…. Olympic weightlifters add KB’s for spectacular gains in shoulder and hip flexibility….excellent also for swings, laterals, rowing and throwing-related movements….for developing quickness….
Rodionov’s amazing drills for super leg-strength…. the one-legged kettlebell front squat….
KB’s a fine tool for overloading…. working up to a kettlebell Sots press…. overhead kettlebell squats unmatchable in promoting hip and lower back flexibility for powerlifters….
incorporating KB’s as complex training…. Dr. Fred Hatfield’s recommendations….
plugging KB’s into Steve Wilson’s radical deadlift routine.
Get huge with kettlebells—if you wish
Why the girya is superior to the dumbbell or barbell, for arm and chest training….
the secret behind Pyotr Kryloff’s massive pecs….why Giryas are superior for shoulder development….how to gain muscle size doing KB J&J’s…. repetition one arm snatches for bulking up your back, shoulders, and biceps…. incorporating KB’s into drop sets—for greater mass and vascularity…. using KB’s for extra pullup and dip resistance.
Kettlebells for arm-wrestlers
World champion arm wrestler gives KB’s two thumbs up….
why the kettlebell is one of the best grip and forearm developers in existence….
Rodionov’s KB drills for wrist and finger strength.
Getting younger and healthier with kettlebells
The amazing health benefits of KB training….Doctor Krayevskiy’s 20-year age-reversal….
Vasiliy Kubanov’s leap from disability to a national KB ranking…. successful rehabilitation of hopeless back injuries with kettlebells…. Valentin Dikul—from broken back to All Time Historic Deadlift of 460kg, thanks to KB’s…. why KB’s can be highly beneficial for your joints.
How kettlebells melt fat and build a powerful heart—without the dishonor of dieting and aerobics
Len Schwartz’s research on the training benefits of Panaerobic® exercise….. spectacular fat loss….enhanced metabolism….increased growth hormone….a remarkable decrease in heart rates….the safety of a slower-beating heart.
Section Three
Doing It—Kettlebell Techniques and Programs for Xtreme Fitness
Why Kettlebells?
The many reasons to choose K-bells over mainstream equipment and methods….
KBs suitable for men and women young and old…. perfect for military, law enforcement and athletic teams…. Giryas—a ‘working class’ answer to weightlifting and plyometrics….a logical choice for any sport…. outstanding grip developers….
promoting shoulder and hip flexibility….best bet for building best-at-show muscles….
highly effective for strengthening the connective tissues….fixing bad backs….cheap and
The one arm snatch…. the bent press…. Bob Hoffman’s recommendations….get ready to wrestle a bear.
The Russian Kettlebell Challenge workout: the program-maximum
Trofim Lomakin’s animal instinct for the load—one way to win….Yuri Vlasov’s mathematical modeling—another way to win….Pavel’s own free style program….the top ten Russian Kettlebell Challenge training guidelines….how often and how long to train…. The secret key to successful frequent training…. THE most effective tool of strength development….difficulty and intensity variation…. Hermann Goerner’s kettlebell workout….the power of the "ladder"…. how to add Power to the People! and otherdrills to your kettlebell regimen…. High motor density and fatigue specificity….the spacinghypothesis….why not to train to failure…. the ‘rep ladder’—another Russian Special Forces favorite….tempo variation.
The kettlebell drills
Explode!
Swing/snatch pull
"If you have time on your schedule for only one back exercise, make it this one…"
mastering the two-arm swing….the one arm swing….the importance of stretching.
Clean
The importance of neutral wrist alignment for all the KB drills…. the key to efficient and painless shock absorption…. making the clean tougher….the pure evil of the two K-bells clean…. seated hang cleans, for gorilla traps and shoulders….
Snatch
The one-arm snatch—Tsar of kettlebell lifts…. how to add misery to your snatches.
Under the leg pass
A favorite of the Russian military—and great for the midsection.
Jerk, Clean & Jerk
George Hackenschmidt’s advice on the one-arm jerk….or try this for double brutality.
Jump shrug
Grind!
Military press
How to add and maximize tension for greater power tension….bracing….a lesson from Houdini….how to get the most out of your press, while putting the least amount of distress on your shoulder…. Starling’s Law….the extensor reflex….why you do need to lock out.
One hundred ways to cook the military press
The negative press….the ‘powerlifter’s secret weapon for maximal results in your lifts….why to lift what you can’t lift…. the graduated press….how to get more out of a ‘light’ weight…. the two-kettlebells press….the ‘two steps forward/one step back’ technique for building strength and muscle mass….the ‘waiter press’ for strict and perfect pressing skill…. the elbow raise to strengthen your shoulders for pressing
Floor pullover and press
Great for working your pecs.
Good morning stretch
Favored by Russian weightlifters, for spectacular hamstring flexibility and hip strength.
Windmill
An unreal drill for a powerful and flexible waist, back, and hips.
Side press
A potentmix of the windmill and the military press—"one of the best builders of the shoulders and upper back." Hoffman’s how-to….a long lost secret that enables you to train the lats with a pressing movement—and increase your poundages on all presses.
Bent press
A favorite lift of Eugene Sandow’s—and The Evil One…. why the best-built men in history have been bent pressers….leads to proficiency in all other lifts….how to simultaneously use every muscle in your body…. A superhuman stunt by old timer Batta…. the ‘two hands anyhow’—not for the faint of heart.
A Brazilian Jiu Jitsu champion’s personal kettlebell program
Steve Maxwell, Senior World Brazilian Jiu Jitsu Champion….personal trainer extraordinaire….master-maker of the super-powerful, combat fitness cocktail….
Workout #1…. Workout #2.
Section Four
Classic Kettlebell Programs from Mother Russia
The official Soviet weightlifting textbook girevoy sport system of training
How to begin…. the importance of full range of motion and correct breathing…. preparing for competition-level…. Falameyev’s unique method for teaching a greenhorn his way around a kettlebell.
The Weightlifting Yearbookgirevoy sport programs
Voropayev’s unique routines and innovative changes in K-bell training methodology….a new way of measuring training intensity…. easing the coach’s job of charting out programs for sportsmen of different qualifications…. tempo variation into kettlebell lifting…. Pre-competition Weekly Training Plans for 80kg II and 80kg I Razryad Girevik.
Three official armed forces girevoy sport programs
Three weekly practices…. Armed Forces Kettlebell Drill Complex #’s1, 2 & 3…. using the tonnage system favored by Russian weightlifters….how to increase difficulty….individualizing and monitoring for overtraining.
Group training with kettlebells—Red Army style
Clear-cut recommendations on group kettlebell training.
Xtreme kettlebell training—Russian Navy SEAL style
Performing snatches and other explosive kettlebell drills under water….pseudo-isokinetic resistance….depth variation….how to make your muscle fibers blast into action faster than ever….the release technique.
Appendix
The official Girevoy Sport ranking system….the official armed forces kettlebell lifting rules….the further evolution of kettlebell lifting.
Select Bibliography
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This is a fantastic book that offers a brief history, use of, and the exercises involved with the kettlebell. I started with ENTER THE KETTLEBELL to be instructed in the mechanics, and bought THE RUSSIAN KETTLEBELL CHALLENGE to experience the broader use of the kettlebell.
I have many years experience in weight training but with just six weeks of practising with the kettlebell my body composition has radically changed. The workouts are gruelling and more satisfying then the traditional barbell exercises. The engagement of the nervous system is incredible, it allows for the use of heavy resistence with PNF principles. In a word the workouts are three dimensional, awesome. Tom Gelveles PT - Brightwaters, NY
Amazing strength and athletic ability, all in a magic iron pill
Rated 10 out of 10
I love when pencil necks wince as their soft little palm gets crushed by my calloused vice grip. I look em dead in the eye because I earned that shake, kettlebell style.
This book gave me an execellent introduction to the kettlebell. I would highly reccommend this book. I would also asap purchase Power to the People.
These two texts contain all you really need to get strong, to tell the truth even one or the other will do, but both is better. I say about 6 week cycles between the two is really productive.
If you are not using kettlebells you are wasting your training time and losing out on a still somewhat secret weapon. Now go get strong, or go away. Brian C - Providence RI
Mutant Stamina and Endurance Guaranteed!
Rated 10 out of 10
After having great success using Power To The People to boost my strength, I thought I'd give the Russian Kettlebell Challenge a try. I read where others had great results trimming fat while using this simple tool.
I asked for and received my first kettlebell Christmas, 2003. Over the next 6 months I trained with kettlebells exclusively. I lost 25 lbs. of body weight, going from 250 to 225. But, that's just a small piece of the story. My body fat percentage has dropped from over 30% down to 17% during the same time period. 13 percentage points averages out to almost 2% bodyfat drop per month. Those who can do the math realize I lost more fat than body weight! Some of that fat was being replaced new muscle. My resting heart rate is down from 72 bpm to 66. My ability to keep up with my sons when doing physical task has increased tremendously. Things I struggled with last summer are a breeze to me now. I purchased two more bells just a couple months ago. I'll probably ask for a couple more this Christmas. Kettlebells have changed how I train for endurance, stamina and fat loss. Pavel has changed how I'll train for the rest of my life! Rob - Battle Creek, MI
You say you want a revolution, here it is
Rated 10 out of 10
In 25 years of training, I've used free weights, Nautilus, Cybex and all the rest of the machines. And I've studied all the books and tried all the protocols: high rep, low rep, multi-joint, isolation, circuit and interval.
Simply put, kettlebells and Pavel's book demolish all the other hardware and protocols. Yes, Pavel's ideas seem shocking, and the hardware seems too simple, and that's exactly the point. Using only two drills that Pavel details in RKC, my body has been revolutionized: I'm stronger and leaner at 44 than I've ever been, and there's no end in sight. The book is smart, inspiring and fun, and most importantly it delivers on all its promises. GCL - LA, CA, USA
As a Personal Trainer, I prefer kettlebells
Rated 10 out of 10
As a Personal trainer, I have access to two "fully-equipped" fitness centers to for my own training, at no charge, and don't use either one any more.
Here's the point, I find kettlebells superior to anything I find in those gyms for what I want to accomplish. That is not to knock those facilities, I just want a more functionally-balanced program.
I am 53 years old, and train six days a week with kettlebells.
My wife, also a Personal Trainer, and a medical professional finds kettlebells superior for her training. She trains four times a week with them.
This is the best equipment and training strategy I've seen, period! Frank DiMeo - Sarasota, Florida United States
Yes! I am ready to take my strength, energy and health to undreamt-of new heights thanks to The Russian Kettlebell Challenge. I want to order The Russian Kettlebell Challenge NOW and understand that I am ordering with ZERO RISK because The Russian Kettlebell Challenge comes with a 100% satisfaction guarantee for one full year!
Not Worth the Money
Rated 3 out of 10
I've enjoyed Pavel's previous works, and find his insights and knowledge refreshing when compared to the mainstream; but sadly I can not recommend this book. The Russian Kettlebell Challenge is 143 pages long and in my opinion, the majority of the book is filler--I counted only 66 pages with valid information on Kettlebell lifting (and that’s being generous). There are eleven blank pages (fifteen counting the four section pages) and sixteen pages that were a maximum of half full. The first two sections of the book (32 pages!) were comprised of the history of Kettlebells, and Pavel’s reasoning on why they’re so great. This book reminded me of one of my college term papers were I had procrastinated until the last minute, and used every possible technique to stretch the length of the paper. At $34.95, this book is definitely not worth the price. Ryan Kelly - Portland, OR USA
How I rate the Russian Kettlebell Challenge
Rated 9 out of 10
The book was easy to read. I am rereading the instructions on the exercises constantly to reinforce the proper movement. The pictures are good. For the movements themselves I would prefer along with the pictures a step by step description with numbers or letters tied into the various pictures rather than just paragraphs as in a novel. Because I believe that there may be more helpful information in it, I will probably be ordering the "Enter the Kettlebell" book shortly to add to the knowledge I gained from "The Russian Kettlebell Challenge". George Loomis - Cross Plains, WI USA
I like the enthusiasm and easy instructions to follow exercises.
Rated 9 out of 10
I have worked out for years. I am 51 and in relatively good shape. I think this will get me to the next level in fitness. Mike Hubbs - Alexandria, Virginia
Need more basics
Rated 6 out of 10
The book is good for the history it provides. The main weakness, as to me, is that it lacks more basic or begining routines. Probably would be better with an accompaning video or CD. Paul - Rapid City, SD USA
PRAISE THE KETTLEBELL
Rated 10 out of 10
I started training with kettleblls at the age of fourteen with a 12 kilo for about 6 months. Pavels great techniques helped me to acheive muscle mass increase, my strenght went trhough the roof, and my endurace is amazing. Everyone from my school wanted to know my secret, and i told them simply kettlebells. They looked at me like i was crazy. After i started to get really strong for my 15th birthday i decided to get two 20 kilo kettlebells. I got tottaly whipped out the first few workouts. However, after a couple of months of training my strenght increased by at least 70 percent and my muscle mass inreased as well. Now everyone fears me and my potential, and takes me as a threat in sporting competitions. My new knickname has become girevik and the BEAST all thanks to Pavels book and Kettlebells. I am curently training to become an elite in the sport of wrestling, and shot put in my school. Standing at 6 foot 2 inches weighing 200 pounds i have become already an elite in fitness within my family thanks to kettlebells and Pavels ideas. I'm thinking of taking up Power to the People, and i already am using the Naked Warrior and Bullet Proof Abs. Simply this is Pavels Best work yet, THANKS AGAIN!!!! Paul S. - Garden City, NY USA
Yes! I am ready to take my strength, energy and health to undreamt-of new heights thanks to The Russian Kettlebell Challenge. I want to order The Russian Kettlebell Challenge NOW and understand that I am ordering with ZERO RISK because The Russian Kettlebell Challenge comes with a 100% satisfaction guarantee for one full year!
