Comrade - Thanks for visiting my RKC Instructors Profile. But before I get into who I am and what I can do for you, lets put to rest exactly what in the world a Russian Kettlebell is.
WHAT IS A RUSSIAN KETTLEBELL?
A ‘kettlebell’ or girya (Russ.) is a traditional Russian cast iron weight that looks like a cannonball with a handle. As the 1986 Soviet Weightlifting Yearbook put it, “It is hard to find a sport that has deeper roots in the history of the Russian people than kettlebell lifting.” So popular were kettlebells in Tsarist Russia that any strongman
or weightlifter was referred to as a girevik, or ‘a kettlebell man.’ “Not a single sport develops muscular strength and bodies as well as kettlebell athletics,” wrote Ludvig Chaplinskiy in Russian magazine Hercules in 1913. In the Soviet times, weightlifting legends such as Vlasov, Zhabotinskiy, and Alexeyev, started their Olympic careers with kettlebells. Yuri Vlasov who defeated mighty Paul Anderson once interrupted an interview he was giving to a Western journalist and proceeded to press a pair of kettlebells. “A wonderful exercise,” commented the world champion lifter. “. . . It is hard to find an exercise better suited for developing strength and flexibility simultaneously.” The Russian Special Forces personnel owe much of their wiry strength, lethal agility, and never-quitting stamina to kettlebells. Soldier, Be Strong!, the official Soviet armed forces strength training manual pronounced kettlebell drills to be “one of the most effective means of strength development” representing “a new era in the development of human strength-potential.”
WHO USES RUSSIAN KETTLEBELLS?
The extreme kettlebell workout would have remained the exclusive domain of Russian spec ops, had former Spetsnaz instructor Pavel not immigrated to the U.S. The elite of the U.S. military and law enforcement instantly recognized the power of the Russian kettlebell, ruggedly simple and deadly effective as an AK-47. You can find Pavel’s certified kettlebell instructors in outfits such as the Force Recon Marines, the FBI Hostage Rescue Team, and the Secret Service Counter Assault Team. Once the Russian kettlebell became a hit among those whose life depends on their strength and conditioning, it took off among hard people from all walks of life: martial artists, athletes, and regular tough guys. There is no stopping the Russian kettlebell invasion. Men’s Journal called it ‘a workout with balls.’ Rolling Stone pronounced Pavel ‘The Hot Trainer of the Year’ and his Russian kettlebell ‘The Hot Weight of the Year.’ “Resistance is futile. You will be assimilated.”
THE KETTLEBELL BODY
Russian kettlebells are not for Kens and Barbies who want to look like ‘a collection of body parts.’ K-bells forge doers’ physiques along the lines of antique statues: broad shoulders with just a hint of pecs, back muscles standing out in bold relief, wiry arms, rugged forearms, a cut midsection, and strong legs without a hint of squat-induced chafing. Kettlebells melt fat without the dishonor of dieting or aerobics; losing 1% of bodyfat a week for weeks is not uncommon. If you are overweight, you will lean out. If you are skinny, you will get built up. According to Voropayev (1997) who studied top Russian gireviks, 21.2% increased their bodyweight since taking up kettlebelling and 21.2% (the exact same percentage, not a typo), mostly heavyweights, decreased it. The Russian kettlebell is a powerful tool for fixing your body comp, whichever way it needs fixing. Read 101 Russian kettlebell testimonials and talk to kettlebell lifters on RussianKettlebell.com
ARE KETTLEBELL'S DANGEROUS OR AM I TO YOUNG?
Only 8.8% of top Russian gireviks, members of the Russian National Team and regional teams, reported injuries in training or competition (Voropayev, 1997). A remarkably low number, isn’t it? Note that these were not regular guys but elite athletes who push their bodies to the edge. Which does not give you an excuse to lift kettlebells flippantly; any type of strength training can be dangerous if you use bad judgment. As for the age, at the 1995 Russian Championship the youngest contestant was 16, the oldest 53! And we are talking elite competition here; the range is even wider if you are training for yourself rather than for the gold.
WHAT SIZE KETTLEBELL IS RIGHT FOR ME?
RussianKettlebell.com offers 9, 18, 26, 35, 53, 70, and 88-pound kettlebells, designed in Russia and made with pride in the USA. Kettlebells were designed to give you a super workout with just one or two fixed weights. An average man should start with a 35-pounder. It does not sound like a lot but believe it; it feels a lot heavier than it should! Most men will eventually progress to a 53-pounder, the standard issue size in the Russian military. Although available in most units, 70-pounders are used only by few advanced guys and in elite competitions. 88-pounders are for mutants. An average woman should start with an 18-pounder. A strong woman can go for a 26-pounder. A few hard women will go beyond.
WHO IS MARVIN KING?
Marvin King: Images
Kettlebell Snatch
Pressing
Teaching a Level 1 Workshop
Teaching a Level 1 Workshop to a Krav Maga Group
HALO
Flexibility in the KB Squat!
Teaching the Kettlebell Clean.
Demonstrating the Kettlebell Squat
Demonstrating the Windmill
Pavel and Marvin during a rare brake at the April 06 RKC.
Teaching The KB Squat.
TGU
Customer reviews of:
Marvin J. King
Average Rating: 10.0 in 7 reviews
Excellent Instruction!
Rated 10 out of 10
Marvin is an excellent instructor. Very approchable and patient. Thanks for a great Kettlebell class!
Jessica - USA
A Great Workout!
Rated 10 out of 10
I've used Kettlebells in cross fit workouts, but this Kettlebell Training is a great workout all it's own!
Brandy - USA
Stresses Proper Technique!
Rated 10 out of 10
Marvin understands the need to stress good posture and proper technique, but was hoping for more demos and less of a lecture.
Luke - USA
I have known Marvin for years... He is great!!!
Rated 10 out of 10
Marvin and I would stretch out together 35 years ago. He was always patient and helpful. He maintained his passion of what he loved and never looked back. Marvin is absolutely passionate about helping others to become fit, and understand their bodies. Thank you Marvin for being such a role model to me. May you and your wonderful family be continuously blessed.
Love your little sister
Caroline (Carrie) King Brooks RN, BSN
"God Bless our Veterans..."
(That includes you ...)
11/13/08
Caroline King Brooks RN, BSN - Cleveland, Ohio
Develops Individual Workout Programs
Rated 10 out of 10
Marvin designs great individual workout programs. The workout programs are structured to include using proper techniques, developing and strenthening muscles, and proper breathing techniques. I suffer from chronic lower back pain. Marvin has designed a plan for stretching and strenthening my lower back which has helped to significantly limit the pain. I highly recommend Marvin as a Personal Trainer and promise you will not be disappointed (perhaps a bit sore but its worth it).
Vanessa - Maryland
Marvin's Instruction was Great!
Rated 10 out of 10
Marvin,
Thanks for teaching the intro and intermediate Kettle Bell workshops at KMDC last Saturday at Gallery Place. The kettle bell exercises were a heck of a workout and the instruction was great. My nagging lower back injury is already starting to feel better just by learning how to properly move and strenghten my hips and abs. I am definitely going to be incorporating kettle bells into my workout routine. Hopefully KMDC will get a kettle bell class or two added to their schedule so that everybody can see the benefits of kettle bells.
Thanks again,
Doug Bachler
Doug Bachler - USA
Enthusiastic, Knowledgeable Teacher
Rated 10 out of 10
I knew exactly nothing about KB;books and DVDs are not enough to learn the subtleties of the training, so I was fortunate to hear about Mr. King from a recommendation. He is a highly knowledgeable and enthusiastic teacher who was able to fit the instruction to my particular abilities. I appreciate the emphasis he places on good form, technique and safety. He also shows the applicability of KB training to my activities. I highly recommend him to those interested in an introduction to KB training.
Tom Adams - Crofton, MD
