How to Master Advanced Kettlebell Drills—And Explode Your Strength!

A hard man's plan for dramatic strength gains—combining the sharpest edge of scientific research with the inherent power of the ancient kettlebell

Return of the Kettlebell Explosive Kettlebell Training for Explosive Muscle Gains By Pavel 146 pages 8.5 x 11 paperback Ordering Information Foreword by Donnie Thompson, RKC, World Super Heavyweight Powerlifting Champion Table of Contents About Pavel Pavel's companion Return of the Kettlebell DVD Read Customer reviews of: Return of the Kettlebell Average Rating: 9.3 in 35 reviews Email:

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Thoroughly master Pavel's Enter the Kettlebell! program and you can consider yourself a "Kettlebell Black Belt". But once you're a Kettlebell Black Belt, then what?

Well, say hello to Return of the Kettlebell, which takes it for granted you already own those Black Belt fundamentals—and offers you a dramatically tougher, yet highly systematic program for explosive and massive muscle gain.

Return of the Kettlebell 's protocols were born from Pavel's insights while training elite power athletes. Several champions made astonishing, almost mysterious, strength and muscle gains—at least two broke new powerlifting world records—thanks to kettlebell training. Pavel decided to reverse engineer this "What the Hell" effect experienced by the champions—so all others could benefit from their success.

Return of the Kettlebell presents the final fruit of Pavel's research—combining the very best of ancient lifting wisdom with modern day scientific breakthroughs.

Central to Pavel's new program for explosive muscle gain is the skillful use of double kettlebells. Discover smokers like the Double Clean, classic strength builders like the Double Snatch and Double Press and enjoy the supreme intensity of the Double Clean and Jerk.

But just mastering the double kettlebell methods alone will hardly take you to the Promised Land of consistent, long-lasting and massive muscle gain. And here's where Pavel delivers the key plans and training schedules, designed according to the breakthrough Russian "block system"—plus a slew of vital tips—to ensure you continue to gain and gain and gain.

Like the Breakfast of Champions, consume what's on the Return of the Kettlebell menu and watch yourself grow—and grow!

What you'll get when you invest in Pavel's Return of the Kettlebell:

Chapter 1: The Science of Big

• Heresy, but it works! Maverick superstar Vasily Alexeevev snuck this renegade method past the apparatchiks' noses—and packed serious pounds of beef on his grateful students in record time… Page 2
• Why the Russian kettlebell beats all comers as the ideal tool for repetition quick lifts… Page 3
• Why "fast eccentrics" are now all the rage among serious hypertrophy experts
• Understand how to manipulate Z-band streaming for faster muscle growth… Page 4
• Shoot from both barrels! How a double whammy of "quick wacks" and "slow squeezes" will leave no muscle untrashed in your quest for explosive growth… Page 5
• 3 styles of Russian kettlebell training—which one is right for you?… Pages 6–8

Chapter 2: Explode and Grow

• This "Smokers' Delight" will jack your heart rate through the roof… Page 11
• The best starting position for more powerful—and safer—shoulder contractions… Page 13
• The ladies' way to trouble-free Double Cleans… Page 17
• Yes, this will build monstrous biceps—but you'll be risking a serious injury… Page 19
• Bad idea! Why "scooping" can only hurt your future strength development… Page 20
• The difference between anatomical and biomechanical breathing—and which to choose for greater strength development… Page 21
• The essential prerequisites for a powerful Double Snatch… Page 22
  
  
• You MUST employ this secret in the Double Snatch—or risk your back and face… Page 24
• Could this method be the best ever upper back and shoulder builder?... Page 26
• Employ this little-known method for the ultimate in lateral deltoid development… Page 28
• How to correctly perform the Viking Push Press—for way more powerful quads and tris… Page30
• The 2 biggest problems a beginner faces with the Push Press—and the perfect solution to both.
  
  
• The correct grip for optimal explosiveness in the Snatch… Page 33
• The essential prerequisite for maximal force transmission in the arms and legs… Page 34
• The correct neck position for a truly effective Push Press—and a great way to save your back… Page 36
• The 4 major keys to efficient and painless shock absorption
• 3 important reasons NEVER to raise your heels when push pressing… Page 40
  
  
• Why it's best to stay "light" with the Viking Push Press… Page 43
• Risk being accused of steroid abuse—when you gain like crazy from this ultimate kettlebell lift… Page 46
• How to optimize your Clean and Jerk—for inhuman results
• 4 superb Russian drills to improve your shoulder mobility
• The relative benefits of Jerks and Push Presses… Page 53
  
  
• How to squeeze every possible advantage out of the Jerk
• When and how to employ this Russian coaching favorite, the Half-Jerk… Page 55
• The 4 key differences between the traditional power Jerk and the new GS Jerk… Page 56
• Little-known Russian secrets for developing superior stability in the Jerk… Page 59

Chapter 3: Grind and Grow

• Why Double Presses should be your main meal for truly massive muscle building… Page 67
• How to more thoroughly recruit your muscles when pressing
• 3 big reasons to snatch before you press
• Radically strengthen your tris—when you add this obscure Z-Health secret… Page 72
• What you MUST start doing between your sets—to counter the savagery of your Press training
• How to squat like a Pro in 29 minutes or less… Page 72
• How curls can surprisingly help your Squat… Page 79
  
  
• Safety drills for the Squat if you have a bad back… Page 80
• How to optimize the Front Squat for tremendous extra leg strength and magnificent body mass building
• Ladies, don't do Front Squats until you read this!... Page 88
• This "ideologically impure" deadlift will build you a brutish back… Page 89
• Why "Ukrainian deadlifts' are all the rage for rapid strength gains—and an important warning

Chapter 4: Plan and Grow

• Discover Russian "Block Training"—Return of the Kettlebell 's deceptively simple methodology of choice
• The 3 most important reasons to adopt block training—as an absolute necessity
• Understand the crucial training distinction between concurrent and sequential systems
• Make the gains of a lifetime when you employ these special two-week cycles… Page 101
• Are you robbing Peter to pay Paul?—How to keep gaining over the long haul, despite wildly conflicting exercise methods… Page 103
  
  
• How to perform high volume Grinds for maximum gains… Page 106
• Think you're tough? Then welcome to the "evilization" of the Rite of Passage... Page 106
• How to perfectly match weight and duration for maximal muscle gains… Page 107
• Nasty new ladder strategies for even more explosive muscle growth
• How to correctly take advantage of the heavy-light-medium system of loading… Page 109
  
  
• The Deadlift does NOT play by the rules—so heed this important warning… Page 112
• The Explosive Block— a masterplan for truly explosive gains in record time!... Page 113
• What to do on your variety days—to safeguard your testosterone… Page 115
• How to eat to succeed with your Return of the Kettlebell program
• Aiming high and aiming heavy—when you want to walk through walls… Page 117

"Pavel is the reason I started using kettlebell exercises with all my clients so I was anxious to get my hands on Return of the Kettlebell. Pavel, as always, gets straight to the point with his concise, logical, and entertaining writing style. The pictures perfectly depict what you should and shouldn't do to master these awesomely explosive lifts. The book is loaded with tips, tricks, and proven training principles that will supercharge your body and performance."
—Chad Waterbury, neurophysiologist, author of Huge in a Hurry

"I have used kettlebells in my program for years with fantastic results. The combination of movements provide the professional athlete with a unique challenge available from no other piece of equipment. I have followed Pavel's principles in designing my training systems, now with Return of the Kettlebell book and DVD you can take your training to the next level. The guidelines outlined in the DVD and companion book are ideal for athletes who must be strong and explosive. The book has excellent program design hints that allow you to adapt the training to the specific goals you seek. The book and DVD are a STRONG combination that everyone should have in their own personal strength and conditioning library."
—Stan Kellers, Assistant Coach of Strength, Cavaliers Operating Company

"So you've mastered the Enter the Kettlebell Rite of Passage...200 x 24kg snatches and a 1/2 bodyweight press. What's next? Return of the Kettlebell, if you have what it takes.

ETK outlined a program utilizing one-arm kettlebell exercises and a test, which when passed separated the men from the boys, the women from the girls. Return of the Kettlebell doubles the pain and doubles the fun with double kettlebell clean and jerks, snatches, front squats, presses, deadlifts and the Viking Push Press. The RTK program for size, strength and power is a unique and challenging protocol that will further clarify the RKC gene pool.

When I first saw the program, I asked Pavel, "Who is this program directed towards? It is really innovative and it is really tough and I really think it would kill me!!' Chief Instructor replied, "Comrade Randy, this program is only for those who desire to be real kettlebell studs. It is not for everyone.' And so it isn't.

And that is the RTK challenge in a nutshell. Is it for you? Do you want to be a real kettlebell strong man or strong woman? If so, then be careful what you wish for: the Return of the Kettlebell will give you as much you can handle and more."
—Randy Hauer, RKC Team Leader

"If I say, that I"ve been impressed, reading Pavel's new book, that would be an understatement. I found Return of the Kettlebell highly explosive itself. And I literally mean it, because this book delivered what should be essential not only for a fitness enthusiast, but for every athlete who wishes to achieve their highest potential in their sport activities.

I would also recommend this book for athletic coaches working with teams and preparing them for competitions, not only for amateurs, but also professional athletes.

When we talking about explosiveness, we usually assume fast means speed, and speed is essential for many sports. Speed is King, as the old proverb puts it. And this is a major red line of this book. If you really want to achieve a positive result, while training in sports like basketball, football, volleyball, track and field, then this book for you.

What I like the most about Return of the Kettlebell is that it is also a functional book, charted with a well designed progression plan, without fluff bringing you directly from point A to point B, and this is exactly what you paid for—no funny games!

One more time Pavel has proved that the kettlebell is a great tool for achieving maximum results, either in training for strength, strength endurance, speed strength, or explosiveness.

Spasibo Comrade Pavel!"
—Aleksandr Khasin, Private Trainer, Reebok Sports Club/NY,B.S.,ISSA,NASM

"After 30 years in the game I'm still always amazed by what Pavel manages to create. Pavel is a minimalist who is also a seeker. Just when you think you need to move on to the "next cool thing' to make progress, Pavel reminds you how much potential there is in really digging into the stuff that works. His ability to synthesize hardcore, old school kettlebell work, the latest research, and innovative training templates always gets me fired up to head into the basement to train. They say, "growing old is not for sissies'; Pavel's work is a big part of living that creed for me."
—Bill Fox, 49 years old, Attorney/consultant, Masters Winner 2005 Tactical Strength Challenge

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Customer reviews of: Return of the Kettlebell Average Rating 9.3 in 35 reviews

Well, here it is...the book I always wanted. Rated 10 out of 10 I'm not sure I can speak highly enough about "Return of the Kettlebell." Maybe it's the little things, like how we are walked through the squat with pictures that answer so many questions for the novice or the several pages dedicated to the Hip Flexor stretch. Honestly, the devil is in the details when it comes to working the hips and shoulders and the RKC system is clearly miles ahead of anybody else when it comes to exacting explanations of how to deal with the "four knots." It could be the "big things." I never thought much of Double Kettlebell Cleans because I have such a history with the O lifts. Maybe, just maybe, it could be because I never did them right! Something as simply as the "V" position changes the lift forever and, if you need to be gassed, go right ahead and do a set of ten. Not enough, add some Front Squats. I'm not sure most people reading the book will understand the challenge of the training system outlined. A double snatch followed by double presses followed by Front Squats? Good luck! There is not enough hyperbole in my body to express how much I like this book. We are at an amazing time in the community. The new "Kettlebells from the Ground Up," Kenneth's new V02 Max book and this book and DVD show the maturation of the RKC. It is not enough to just get people tired...any fool can do that! It is important to manage rest period with effort, proper alignment, proper tools, proper load and a systematic approach to whatever goal is in the sights. ROTK is now the standard, the very high standard, of what to expect in the RKC texts. To say that this work is "amazing" is an understatement. Anyone who plays with kbells must use this book as a resource. Completing the program and goals set in this book is a worthy fight for any man. Dan John, RKCTL - Murray, UT Another Home Run! Rated 10 out of 10 Pavel hits another home run with his new book "Return of the Kettlebell". I shouldn't,nor should anyone, be surprised at this considering the his already state of the art and groundbreaking body of work but here he goes again, covering new ground and teaching us all that the applications of the kettlebell are much deeper than anyone ever thought. One of the main things that differentiates Pavel and the RKC from every other 'wanna be' kettlebell course or book is that the man understands the bell is a tool and HOW one uses it is the key to creating an almost unlimited array of training gains, from insane cardiovasuclar endurance to, now, incredible muscle growth, all with the same basic tool. Using the key principles of the RKC, just in new configurations, Pavel teaches us how to 'muscle up' with double bell work, overload eccentrics and how to use explosive power as well as high tension to get the job done and build some serious muscle. When powerlifing squat god Donnie Thompson says double bell front squats make him work then ALL should listen! Bravo Pavel, again, for leading the charge of the bleeding edge of the state of the art. No matter what the training goal, Pavel has a kettlebell solution that WORKS. Get this book and dvd! Rif Mark Reifkind Master RKC Instructor - San Jose Ca Enter the Kettlebell sets the standard from boy to man Rated 10 out of 10 now Pavel sets the standard from man to monster in his new and absolutely magnificient book Return of the Kettlebell. If Enter the kettlebell gave you the strength and physique of Spiderman then Return of the Kettlebell will make your skin green and turn you into a copy of Dr. Bruce Banner's alter ego. Pavel has outdone himself and laid out the plan for explosive muscle gains and extraordinary strength- only one thing is required of you if you chose to follow the path.. you gotta have the heart to follow it through... just be careful you don't Incredibly HULK your shirt in the process :) Kenneth Jay, MRKC - Slangerup, Denmark evolution Rated 10 out of 10 Got the dvd first. Left me with a couple of questions. Found them in the Return to the Kettlebell book. Actually like the book better but than I just prefer the book format for the kettlebell stuff. Been doing the grind program, trying 73#and 53# mismatched for 5(12345) tonight. 3rd workout and I'm already feeling the difference. The book covers in greater detail, has the reasoning behind and answers questions not covered in the dvd. If you had to make a choice and your competent with doubles work get the book first. John - Detroit A Thing of Beauty Rated 10 out of 10 The concise presentation of wisdom is truly a thing of beauty and Pavel's books are like Forrest Gump's Box of Chocolates. You never know what you're going to get until you bite in but because it's Pavel, you know it is going to be good. The Return of the Kettlebell adds another flavor to the box. RTK tastes good and is satisfying on many levels. Besides the exercises and workouts, there is a tapestry storytelling that entertains and exercise physilogy that educates; all of which serves to draw you deeper into the hard-style Kettlebell culture and the fans the flame of desire to excel and test your limits. Of special interest to me was the discussion of strength & conditioning KB training versus competition KB training. Pavel's presentation was intellectually fair, balanced and very informative. The take-home point was that training strategies are goal dependent and must be viewed in the context of the individual's needs and desires. For what is "right", for what is "best", the answer is, "It depends". You decide but make your decision from a position of informed strength. Pavel's words will help you make better decisions about clarifying your goals and finding your pathway to them. Years ago, on the last afternoon of a RKC certification, Pavel walked by me while I was doing double jerks. I saw him out of the corner of my eye turn and walk back toward me and he said, "You know, Rick, this is not about Kettlebells, it's about strength". I couldn't help but to smile. How Zen like. Strength skills and techniques? Strength of will and purpose? Deep inner strength? Well, I guess it all depends. You decide, after you read the book. Rick Huse, CSCS, NSCA-CPT, RKC, CK-FMS - Indianapolis, IN Yes! I am ready to take my strength, energy and health to undreamt-of new heights thanks to Return of the Kettlebell. I want to order Return of the Kettlebell NOW and understand that I am ordering with ZERO RISK because Return of the Kettlebell comes with a 100% satisfaction guarantee for one full year! If you want to build mass with kettlebells, this is IT! Rated 10 out of 10 Shortly after the release of this book, I was in search of a program to use after I completed the "Rite of Passage". I ordered RTK and decided to start practicing the drills. I liked it so much that I started using them exclusively. In order to get the most from the program I did the progressions as specified for 12 weeks. In that time frame I quickly put on about 7 pounds of muscle. Mostly on my upper back and shoulders. All while eating at maintenance calories. Matt Kinsell - San Diego Great sequel to Enter the Kettlebell Rated 9 out of 10 If you want to increase your pressing strength, this book is your ticket! Erik Traeger, RKC - Clovis, CA USA GREATEST BOOK/PROGRAM AROUND Rated 10 out of 10 If size and strength are what you're after this is the program for you. Pavel is a genius. He has once again laid out the ground work and given you a program that is spot on and second to none. The program is very well explained and illustrated and if followed will get you the results you are looking for. You will need to be well driven and narrow minded with specific goals. When I started RTK I had a goal of putting on 15 lbs. in 4 months. Well I've already put on 10 lbs. in 4 weeks. And I have a long way to go with my volume. I look forward to the challenge of RTK and where I will be in 4 months. If you follow the template, eat and sleep you can't go wrong with this prgram. Can't wait to walk through walls. Thanks again Chief Instructor. Scott Herman, RKC - Lenoir, N.C. Better than great Rated 10 out of 10 As a casual read, this is a fantastic book and anyone will benefit from the knowledge shared. But, for the serious student of the "Iron Game" this book (like all of Pavel's) deserves multiple reads. The details and training gems contained in this book are numerous and invaluable. It's not about the sets and reps, it's about the technique and application. Using the lessons taught in this book will definitely pack dense athletic muscle on your frame. Don't cheat yourself, earn it with ETK and then apply RTK. You will get results. Jeff O'Connor, Sr RKC - Talala, OK The Same High Standard And Attention To Detail Rated 10 out of 10 In addition to what other people have said, this program is fun. Challenging, but fun as well.It is also elegant (in vicious kind of way) and very time-efficient. I have found that only the heavy day takes a large space of time and eventually the aim is to compress it. The light and medium days are, relatively speaking, much easier than their ETK equivalent. During grind blocks, due to the asymmetric drop in weight as well as drop in volume. This left me really chewing at the bit and eager to tackle the next heavy day. I also see why Pavel recommends at least 12 weeks on the program. After six weeks I have only done one explosive block, and I am still building the volume in the grind block (I have worked up to 1,2,3x4 on my last heavy grind day). Other people have mentioned weight gain. I haven't noticed any but I don't know how much you would expect after 6 weeks. Subjectively however, my shoulders and upper back have exploded ;] All in all a very rewarding program but don't expect to be able to do much other training. I really like what I call the RTK TGU Seq. (arm bar/TGU/windmill/bent press/OH Squat/Sott's Press) for the variety days. Apart from some very easy running that's all I did. The book itself is the same high standard and attention to detail I have come to expect from Pavel's work Suleiman Al-Sabah - Kuwait Yes! I am ready to take my strength, energy and health to undreamt-of new heights thanks to Return of the Kettlebell. I want to order Return of the Kettlebell NOW and understand that I am ordering with ZERO RISK because Return of the Kettlebell comes with a 100% satisfaction guarantee for one full year! See all reviews of Return of the Kettlebell Extremely informative Rated 9 out of 10 While not ready for the program yet(I can only press up to the 32kg bell on RoP) I bought the book to gain further insight into Pavel's ideas. I have to say that the book is useful even now since some of the stretches and details are really applicable to RoP too. Furthermore, the block training principles and the grip overviews are useful to any KB user. Pavel also introduce some interesting research to back up his ideas which makes it a very informative read. Naturally, if you are ready for the program, then you should definitely buy the book. One thing that I would improve? I have always thought that his books could benefit from clear summaries of the respective training protocols at the back of the book which readers could easily refer back to. This would make the books more user-friendly. Rich - Seoul, Korea Incredible Rated 10 out of 10 This book is incredible. R.O.T.K.B. gives you a blue print to follow for many years. Follow the recipe and you will be pleased with the product! Pavel thanks for bringing this to the table. Dan Anderson, RKC - Lenoir, N.C. RTK - What More Do You Need? Rated 10 out of 10 I just finished week 8 of the Return of The Kettlebell program and like Enter The Kettlebell, I wasn't disappointed. Pavel's program is a foolproof way to blast your strength to new levels - provided you follow the recommendations as written. And everything is clearly laid out here. From the demonstrations of the exercises to the actual workout "blocks". I progressed from the first day to the last, and that steady progression has made me stronger and more muscular while also keeping me from over-training. And at 45 years old, that's a major selling point. Thanks Pavel. Jim Lane - Novato, CA USA I agree with Pavel's WARNING Rated 10 out of 10 DO NOT under any circumstances try this book or DVD unless you are "proficient" with ETK. However, if you are ready for the challenge, give this book a try. It is very easy to understand and follow. If you do not have the financial ability to have sets of kettlebells ranging from 16 to 48 kg, improvise. I have a 24 and 2 x 32 kg KBs and use different size pairs on first two days and the 32 kg pair on the last day of the workout week. Since the load is a little heavier than the party recommended schedule, I have limited my variety days to light work. In one month, I have noticed great results and have packed more muscle to my back, shoulders, traps and lats using just the methods in this book. If you want to become a Kettlebell Mutant, BUY THIS BOOK!!! Matt, Med Student - Mount Pleasant, SC Simple, Tough, Effective, Gotta Love It! Rated 10 out of 10 If you are an experienced kettlebeller who is stuck in the mud with your progress, Pavel's Return of the Kettlebell is a breath of fresh air. Everything from the choice of exercises to the structure of how they are performed day to day, week to week has been well thought out and backed by science and anecdotal evidence. I am a professional RKC kettlebell instructor by trade and I can tell you that after reading this book I will be changing how I train my own clients... and myself! This is not the ideal book for a beginner, in fact, don't even think about it. Start with Enter the Kettlebell first and complete the Right of Passage; Return of the Kettlebell even says this! Brian Copeland, RKC, PFS, Z-Health - Aurora, Colorado, USA Yes! I am ready to take my strength, energy and health to undreamt-of new heights thanks to Return of the Kettlebell. I want to order Return of the Kettlebell NOW and understand that I am ordering with ZERO RISK because Return of the Kettlebell comes with a 100% satisfaction guarantee for one full year! A 1966 Plymouth Belvedere with a Hemi Engine Rated 10 out of 10 The car in the title had straight lines, no frills, hub caps and bench seats front and back; but under the hood there was a monster engine that could go like the hammers of hell. This book is just like that, good solid information backed with scientific and anecdotal evidence and a simple program that delivers results. Although I cannot double snatch heavy KBs, I just clean and press them during the grind block, so send the special ops crowd to re-educate me, I am geting great results in mass and more importantly strength. Pavel always delivers the goods and the RKC system rocks. Tom Gelveles PT - Brightwaters, NY Another Solid Contribution from Pavel Rated 9 out of 10 Return of the Kettlebell is a great follow-up to Enter the Kettlebell. Once again Pavel puts a new twist on kettlebell training to take trainees to the next level. While ETK focuses on single-arm work, RTK introduces many of the double kettlebell lifts which are also my personal favorite for strength and hypertrophy training. Pavel also goes into detail on one arm double kb presses and how to progress in this lift. Pavel lays the foundation by the use of excellent photographs and narratives explaining the correct (and wrong) way to do the lifts. As in ETK he outlines a complete, and workable, training plan that is easy to follow; that is not to say the training will be easy, but just as killer as always! There is a new "twist" to the workout plan as far as alternating grinds and ballistics based on the latest research into strength training - but you will have to purchase the book as I won't reveal it here. As usual with Pavel's books this one is filled with interesting tidbits of training information, personal testimonies and photographs of kettlebell comrades. I personally have benefitted greatly by putting into practice Pavel's willingness to share information gleaned from the exalted trainers down to the most humble trainee. Of all the "training" books on the market today (and I have read most of them) Pavel's books are my favorite. Besdies the fact that kb's are probably one of the finest training tools available today, his enthusiasm is contagious and his writing style is straight forward and inspirational. Rather than fill his books with too much information trying to cover too much ground, Pavel focuses on keeping things simple - the only true way to make strength training progress. He is a "no BS" guy and tells it like it is. Pavel is always willing to leave an open mind about a subject matter that is constantly changing and evolving and his books reflect this flexibility and egoless trait, i.e. the thirst for knowledge (from all sources) and how to best share it with his readers. Buy this book, and 2 kb's whether they be 1 pood, 2 pood or any pood and get yourself started on the double clean and jerks - in my book this is possibly the finest exercise one can do (you know Perry Rader would not lie to us!). Throw in some front squats with doubles, double presses, double cleans, swings, and of course long cycles - well, you get the idea! Before long you will become a regular hard man or woman as the case may be. This book should rate a 10, but I gave it a 9 because I wish it were longer! - Bruno Salvati, Pacific Northwest Good to read, dificult to do! Rated 7 out of 10 I only gave this book a 7 for two reasons. 1) You need to have two of every size kettlebell from 16kg up to 48kg in order to follow the program strictly, not something many people have the space or funds for. 2) You need to be exceptionally strong to start the program in the first place, so it isn't a great solution for smaller guys who are looking to grow with the explosive muscle gains promised. Stick to ETK! I loved Enter the Kettlebell!, but I've got a lot of work ahead of me before I come even close to starting the double press "grinds" at the weights Pavel gives in the book. Still, it presents a good program for those who are ready, and no doubt will deliver huge strength and size gains for those dedicated enough to stick it out. Matt - Kobe, Japan. Awesome Rated 10 out of 10 "This book is for people who want to be kettlebell studs." The techniques (turning the handles in a v for rotator cuff stretch) are priceless. The dual kettlebell exercises take the intensity and caloric burn way up. Box your ego and start with lighter bells. The first time I did the double kettlebell swing the momentum almost pulled me off my feet (poor form on my part)...be safe, start light master the movement then work the weight back up. The results are superb and combining the exercises is a smoker. Worth the price easily. Russ Moon - Richmond, VA Hoped for more, but still good stuff Rated 7 out of 10 Somehow this book was a bit of a let down. The stuff on ladders is good, but it could have been an article, not something you pay $40 for (over $46 with shipping - how does it cost $7 to ship a book?). I'm a big fan of Pavel's and have learned a ton from him. I enjoy his quirky writing style and reading about Soviet lifters and Soviet science. If he ever wrote a book about his life in the USSR, I would read it. But there's little that's new here, too much of Kenneth Jay making goofy faces, and given the price I expected more. I'm only providing this review because some of these reviewers give every DD product a 10 out of 10. You see their names over and over. I think mine is a little more objective, even if I may anger the party. Don't get me wrong, there is some good stuff in this book, but there could have been much more. Of course, with DD's 1-year return policy, you could give it a shot and see for yourself. Objective RKC - Colorado Yes! I am ready to take my strength, energy and health to undreamt-of new heights thanks to Return of the Kettlebell. I want to order Return of the Kettlebell NOW and understand that I am ordering with ZERO RISK because Return of the Kettlebell comes with a 100% satisfaction guarantee for one full year! Return of the Kettlebell Rated 10 out of 10 Always pushing the envelope, this book exposes my current weaknesses but pushes me to go the the "next" level. I like how Pavel makes the reader "earn the right" to get to the doubles. I was disappointed that I was not ready to begin doubles, but I am motivated to pass the RTC in anticipation of starting the new protocol. Before I bought the book, I had assumed that this new program was an entry level program, but clearly it is one that requires some groundwork first. James H. - Cleveland, OH Pavel forbids it. Rated 10 out of 10 In his introduction Pavel forbids me from reading this book, and tells me very sternly to get back to work on my "ETK" protocol training. I read it anyway and it is GREAT, the work in this book is a little too advanced for me so I haven't really worked any of it into my practice yet, but this new "Return of the Kettlebell" training is exciting and I cannot wait to add these extraordinary exersizes to my regiment. Thank you once again Pavel, and thank you all at Dragon Door for another wonderful addition to my library. eric wilson - Plymouth, Pennsylvania United States Perfect sequel for ETK Rated 10 out of 10 A few months back I was wondering why haven't Pavel promoted the use of double kettlebells drills in his books or videos. There are a lot of videos on that shows some drills. But the answers is: master first one ket drills. In this book you will learn a lot details and tricks to do double ket drills correctly. The tips and details that other ket material is lacking. The thing is that double ket is not for beginners. The book follows a logic progression in the presentation of information. And as we can expect from Pavel work - there are no fillers, just important relevant material. The program of the book is unique. Demanding but still simple and straightforward. This is a must have! Abdiel Rodriguez, Recreational Therapist - Puerto Rico KETTLEBELLS are the "BEST" Rated 10 out of 10 After (20) years of weight lifting in January 2008 I found ENTER THE KETTLEBELL changed my training, focused on the "RITE OF PASSAGE" My shoulder stength came back then shortly after my 50th birthday January 2009 I ordered RETURN OF THE KETTLEBELL. "DOUBLE, Swing, Snatch, Cleans, Viking Press and the list goes on, without question the "BEST" form of strength training I have ever been involved with and I have tried many. I am so hooked when I go out of town with the family I at least have one "24KG' with me. You should see the looks when I walk thru a hotel lobby. PAVEL and all who were involved "A SINCERE THANK YOU" My next goal is to tame the BEAST. Danny Nieves - Smithsburg, MD RTK rocks! Rated 10 out of 10 I just received my copy of RTK with great anticipation and it was all I expected and more. I just recently began doing ETK again, and have begun to practice some of the double kettlebell moves from RTK on my variety days and let me tell you, these DOUBLE KETTLEBELL EXERCISES ROCK! You get an indescribable solid feeling after doing them. BTW, the exercise and program descriptions in RTK are clear and complete - no question as to what you must do. I can't wait to complete ETK so that I can hit this RTK program full force! age 51, lifelong strength, conditioning, etc - McAllen, Texas USA Yes! I am ready to take my strength, energy and health to undreamt-of new heights thanks to Return of the Kettlebell. I want to order Return of the Kettlebell NOW and understand that I am ordering with ZERO RISK because Return of the Kettlebell comes with a 100% satisfaction guarantee for one full year! excellent read Rated 10 out of 10 Clear, concise, totally Pavel... He cuts through the fluff out there and simply recommends... Do this. His old school determination and sense to learn from each exercise, and the kettlebell, go beyound the garden variety sets and reps mindlessly puked out by many authors today. Worth every penney. As Dan John would say; "It's simple... not easy." Kettlebell training Therapist. - Grand Rapids , MI Classic Pavel Rated 10 out of 10 Awesome book.I'm stil not ready for this one yet but I bought it just to get a head start for when I complete the Enter the kettlebell rite of passage.After Enter the Kettelbell I just had to have more Pavel, and he delivers here once again.I'm so motivated I'm stepping up my training so I can start the new program.Thanks Pavel. 41 years old.1 year of training so far. - Bakersfield,CA. Good quality, lacking quantity Rated 7 out of 10 I found the book to be helpful in the basics of utilizing double kettlebells for both the explosive block and the strength block. However, I also found the literature a little to basic and lacking in more diverse exercise plans. If you have already found yourself to be fairly proficient with double kettlebell exercises and you are looking for variety then this book is not for you. If double kettlebells is something new for you and you need a boost getting a solid program up and rolling then I would highly suggest it. All of the illustrations were quite helpful and despite not being in a moving format likein the DVD they expressed each exercise in enough steps they could be understood. Jon C - Washington, DC USA No Longer Amazed Rated 10 out of 10 I now have three of Pavel's Kettlebell instruction books. The first book was super, a great intro book. The second book "Enter the Kettlebell amazed me. The progression of new info was excellent. The book led me to believe that we now had a thorough knowledge of the Kettlebell and there wasn't a whole lot more to be added. Then came his latest book "Return of the Kettlebell" I've read it cover to cover twice, and am once again amazed at the updated knowledge. The book is a wealth of new info. If there is ever a fourth book, I will no longer be amazed, only expecting further enlightenment about the handling of Kettlebells. Thanks Pavel. "Return of the kettlebell' is worth every penny and more. Best, Milton Grasle Milton Grasle - St. Louis, Missouri Excellent Book Rated 10 out of 10 I always learn something new and interesting every time I read one of Pavel's books. The different styles of lifting for a strength athelete vs. an endurance athlete and military training were particularly great. Jason Brice, CSCS - Mount Carmel, TN Yes! I am ready to take my strength, energy and health to undreamt-of new heights thanks to Return of the Kettlebell. I want to order Return of the Kettlebell NOW and understand that I am ordering with ZERO RISK because Return of the Kettlebell comes with a 100% satisfaction guarantee for one full year! Skip this book altogether... Rated 3 out of 10 Completely agree with one of the previous reviewers: "Beyond Bodybuilding" is a much better book. I found that RTK is somewhat disjoint and does not really cover anything new. There is no doubt that no one did more for KB popularization in the US than Pavel, but this book is an unfortunate step back, when compared to "Power to the People", "Enter the Kettlebell", and especially "Beyond Bodybuilding". Nick "The KB Freak" - Lancaster, PA Overcomplicated Rated 5 out of 10 This book was a bit of a letdown for me. I loved the program in ETK...simple and straight-forward. One of the reasons that I like using kettlebells was that I really only needed 1 or 2 kettlebells to workout...to use the RTK program, you would need at least 6-10 kettlebells which is costly. There is some useful info on block periodization, squatting, and other unique kb drills. But I wouldn't buy this again. If you want to get bigger, check out Beyond Bodybuilding or Starting Strength and use a barbell. Nate - Ohio Not for beginners or the weak of heart Rated 10 out of 10 Not surprisingly, Pavel has come through once again but in a slightly unexpected way. Many will claim that RTK is only about getting HEEUGE but a deeper look into the book reveals much more. It is focused on getting super strong and conditioned while gaining mass as a byproduct of your training. As is expected in the RKC system, safety is paramount and you are repeatedly told throughout the book that if you aren't ready for an exercise then you need to go back to ETK and start over. This is an advanced program that is once again beautiful in both it's simplicity and execution. He leaves no stone unturned in this one. If I'm already a man (according to ETK) then I think I'll be able to consider myself a mutant after I complete this program. I'm positive that if I follow Pavel's advice on progression then I will eventually meet these seemingly impossible goals and will have new slabs of beef as a result of the journey. Thanks for another invaluable addition to my training library. TSgt Philip Davis, RKC - Misawa Air Base, Japan Outstanding Compliment to the DVD Rated 10 out of 10 I was anxiously awaiting the arrival of "Return of the Kettlebell", and after it came, I was not disappointed. This book hits everything from the excellent dvd, but goes into more detail (if that's possible), as well as highlighting excellent pointers you may miss viewing the dvd. Still not far enough in my training to attempt this yet, but when I am, I know I'll be ready! Thanks Pavel for an excellent book and dvd to take me to the next level. Nick - TX Pavel rocks... Rated 10 out of 10 I was one of those, who were lucky to read the draft before the book came out. And I was lucky enough to implement the training methods described in the ROK, and honestly it is truly amazing. As an RKC I always get the question about muscle mass, as people understand with RKC training you get strong and fit, but what about the muscle mass, right? I gained 3 kg of muscle in two weeks, and that is my answer for the questions. Again, amazing book, great resource to build functional muscle mass. But, this book is not for beginners for sure...:) Peter Lakatos RKC TL Hungary RKC Hungary - Hungary Yes! I am ready to take my strength, energy and health to undreamt-of new heights thanks to Return of the Kettlebell. I want to order Return of the Kettlebell NOW and understand that I am ordering with ZERO RISK because Return of the Kettlebell comes with a 100% satisfaction guarantee for one full year! See only the first 10 reviews of Return of the Kettlebell

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Rated 10 out of 10 Well, here it is...the book I always wanted. I'm not sure I can speak highly enough about "Return of the Kettlebell." Maybe it's the little things, like how we are walked through the squat with pictures that answer so many questions for the novice or the several pages dedicated to the Hip Flexor stretch. Honestly, the devil is in the details when it comes to working the hips and shoulders and the RKC system is clearly miles ahead of anybody else when it comes to exacting explanations of how to deal with the "four knots." It could be the "big things." I never thought much of Double Kettlebell Cleans because I have such a history with the O lifts. Maybe, just maybe, it could be because I never did them right! Something as simply as the "V" position changes the lift forever and, if you need to be gassed, go right ahead and do a set of ten. Not enough, add some Front Squats. I'm not sure most people reading the book will understand the challenge of the training system outlined. A double snatch followed by double presses followed by Front Squats? Good luck! There is not enough hyperbole in my body to express how much I like this book. We are at an amazing time in the community. The new "Kettlebells from the Ground Up," Kenneth's new V02 Max book and this book and DVD show the maturation of the RKC. It is not enough to just get people tired...any fool can do that! It is important to manage rest period with effort, proper alignment, proper tools, proper load and a systematic approach to whatever goal is in the sights. ROTK is now the standard, the very high standard, of what to expect in the RKC texts. To say that this work is "amazing" is an understatement. Anyone who plays with kbells must use this book as a resource. Completing the program and goals set in this book is a worthy fight for any man. Dan John, RKCTL Murray, UT

Rated 10 out of 10 Another Home Run! Pavel hits another home run with his new book "Return of the Kettlebell". I shouldn't,nor should anyone, be surprised at this considering the his already state of the art and groundbreaking body of work but here he goes again, covering new ground and teaching us all that the applications of the kettlebell are much deeper than anyone ever thought. One of the main things that differentiates Pavel and the RKC from every other 'wanna be' kettlebell course or book is that the man understands the bell is a tool and HOW one uses it is the key to creating an almost unlimited array of training gains, from insane cardiovasuclar endurance to, now, incredible muscle growth, all with the same basic tool. Using the key principles of the RKC, just in new configurations, Pavel teaches us how to 'muscle up' with double bell work, overload eccentrics and how to use explosive power as well as high tension to get the job done and build some serious muscle. When powerlifing squat god Donnie Thompson says double bell front squats make him work then ALL should listen! Bravo Pavel, again, for leading the charge of the bleeding edge of the state of the art. No matter what the training goal, Pavel has a kettlebell solution that WORKS. Get this book and dvd! Rif Mark Reifkind Master RKC Instructor San Jose Ca