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Back to Return of the KettlebellReturn of the Kettlebell Table of Contents Chapter 1: The Science of Big How a Soviet weightlifting legend rebelled against the system and discovered an amazing muscle building method… 2 Why the Russian kettlebell beats all comers as the ideal tool for repetition quick lifts… 3 Why "fast eccentrics" are now all the rage among serious hypertrophy experts Understand how to manipulate Z-band streaming for faster muscle growth… 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… 5 3 styles of Russian kettlebell training—which one is right for you?… 6 Chapter 2: Explode and Grow The Double Clean will smoke you… 11 The best starting position for more powerful—and safer—shoulder contractions… 13 The ladies' way to trouble-free Double Cleans… 17 Yes, this will build monstrous biceps—but you'll be risking a serious injury… 19 Bad idea! Why "scooping" can only hurt your future strength development… 20 The difference between anatomical and biomechanical breathing—and which to choose for greater strength development… 21 The essential prerequisites for a powerful Double Snatch… 22 You MUST employ this secret in the Double Snatch—or risk your back and face… 24 Could this method be the best ever upper back and shoulder builder?... 26 Employ this little-known method for the ultimate in lateral deltoid development… 28 The Viking Push Press for Viking muscles… 30 Different grips for different drills… 31 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… 36 The 4 major keys to efficient and painless shock absorption… 37 3 important reasons NEVER to raise your heels when push pressing… 40 Why it's best to stay "light" with the Viking Push Press… 43 Risk being accused of steroid abuse—when you gain like crazy from this ultimate kettlebell lift… 46 4 superb Russian drills to improve your shoulder mobility… 47 The relative benefits of Jerks and Push Presses… 53 How to squeeze every possible advantage out of the Jerk… 54 When and how to employ this Russian coaching favorite, the Half-Jerk… 55 The 4 key differences between the traditional power Jerk and the new GS Jerk… 56 Little-known Russian secrets for developing superior stability in the Jerk… 59 Chapter 3: Grind and Grow Why Double Presses should be your main meal for truly massive muscle building… 67 How to squat like a Pro in 29 minutes or less… Page 72 How curls can surprisingly help your Squat… 79 Safety drills for the Squat if you have a bad back… 80 Ladies, don't do Front Squats until you read this!... 88 This "ideologically impure" deadlift will build you a brutish back… 89 Why "Ukrainian deadlifts' are all the rage for rapid strength gains—and an important warning… 91 Chapter 4: Plan and Grow Discover Russian "Block Training"—Return of the Kettlebell's deceptively simple methodology of choice… 99 The 3 most important reasons to adopt block training—as an absolute necessity… 100 Make the gains of a lifetime when you employ these special two-week cycles… 101 Are you robbing Peter to pay Paul?—How to keep gaining over the long haul, despite wildly conflicting exercise methods… 103 How to perform high volume Grinds for maximum gains… 106 Think you're tough? Then welcome to the "evilization" of the Rite of Passage... 106 How to perfectly match weight and duration for maximal muscle gains… 107 How to correctly take advantage of the heavy-light-medium system of loading… 109 The Deadlift does NOT play by the rules—so heed this important warning… 112 The Explosive Block— a masterplan for truly explosive gains in record time!... 113 What to do on your variety days—to safeguard your testosterone… 115 How to eat to succeed with your Return of the Kettlebell program… 114 Aiming high and aiming heavy—when you want to walk through walls… 117 Back to Return of the Kettlebell |
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