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February 27, 2006
The GS Kettlebell Snatch and a Shortcut to Learning It
Alexander Falameyev is a former USSR weightlifting record holder and a prominent scientist. He authored the chapter on girevoy sport in Prof. Alexey Medvedev's authoritative weightlifting textbook.
Falameyev recommends working up to one arm kettlebell lifts by backing up the working hand with the other hand. Here is how it is done for the snatch. Take an overgrip of the kettlebell handle with your stronger—let’s say right—hand. Fortify your right by taking an undergrip around it and pressing down hard with your left. Now practice swinging the bell between your legs and lifting it overhead while holding it tight.
The next step is to learn fixing the kettlebell overhead with one arm. The left hand moves away when the right one has complete control. As you are improving, help less and less with your left and eventually let go with it completely.
Do this even without a kettlebell and you will get an insight into the GS snatch technique. The second hand will restrict your movement and will force you to lift in an arc towards your right shoulder rather than straight up. It will make you turn your hips clockwise. It will keep your arm close to your ear and will insist that the kettlebell rolls around the forearm rather than flips over the fist.
Russian kettlebell power to you!
Posted by james at 8:17 AM | Comments (388)
February 20, 2006
Kettlebell renegade rows - for powerful abs
The kettlebell renegade row done from the pushup position on the handles of two kettlebells is an excellent exercise for your lats and upper back. But did you know that it will also smoke your dear abbies?
"Renegade rows are probably the best ab work I have ever done that is powerlifting specific," reported Armed Forces Powerlifting Champion Jack Reape on our forum. "My abs aren't classic and small, but they are freaky strong, and those RR fry them…"
Learn the finer points of this exercise from my DVD More Russian Kettlebell Challenges.
Russian kettlebell power to you!
Posted by james at 6:51 AM | Comments (0)
February 13, 2006
Which kettlebells should I start with?
"The key is to take more out of an exercise than the exercise takes out of you," says Louie Simmons of the Westside Barbell Club. "If you can train with a 53-pound kettlebell for a 700-pound bench, that's great, why go heavier?"
Start with one kettlebell, the table below will help you pick the right one. If you have the funds, get a set of three kettlebells referring to the table for sizes.
Do you need two kettlebells of the same size? –Not yet. Double kettlebell drills are great, look what they have done for Senior RKC Mike Mahler, but they are not for beginners. Get good with one bell, than we’ll talk.
An average man should start with a 35-pounder. What is ‘average’? -Given the bench press as a typical, albeit misguided, standard of strength, men with a bench press under 200 pounds should generally start with a 35. If you bench more than 200 a 44 that weighs as much as a big barbell plate will do the trick. Unless you are a powerlifter, you have no business starting with a 53. I know, it does not sound a lot, but kettlebells feel a lot heavier than their weight suggests!
An average woman should start with an 18-pounder. A strong woman can go for a 26-pounder. Most women should advance to a 35-pounder. A few hard women will go beyond.
Russian kettlebell power to you!
| An average lady | 18 | 18, 26, 35 |
| A strong lady | 26 | 26, 35, 44 |
| An average gentleman | 35 | 35, (44), 53, 70 |
| A stronger than average gentleman | 44 | 44, 53, 70 |
| A very strong gentleman | 53 | 53, 70, 88 |
Posted by james at 7:08 AM | Comments (0)
February 6, 2006
Girevichka's: lady kettlebellers in Tsarist Russia
In 1902 Linda "the Baltic Champion" Belling impressed the St. Petersburg athletic society by one arm curling 32kg.
Agafiya Zavidnaya easily pressed a pair of 32s hanging on her pinkies even well past her youth!
Anna Geld, the wife of famous Russian clown Anatoly Durov, lifted heavy kettlebells and barbells on stage in the 1920s. To prove that her strength was for real Anna once challenged a male wrestler. She lost but only after twenty minutes of ruthless fighting.
In 1913 circus performer Maria Lurs from Estonia juggled 32kg kettlebells and could one-arm snatch a 3-pood or 48kg! That is the heaviest kettlebell that we manufacture and only a few mutants and elite powerlifters use it. Ivan Lebedev wrote about her: “Every stunt of hers is full of strength, yet Maria Lurs’ figure is not at all rough but amazes with its soft and supple lines… city ladies should see this Eve’s daughter, rightfully proud of her strength and the harmony of her shape.”
Don’t get the idea that the Russian city ladies were all wimps. St. Petersburg Gazette reported in 1897, “The strongest of the lady athletes in our capital is Ms. M.S.P…. In spite of her young age and her 3-pood bodyweight she one arm presses 2 poods and 10 pounds… The second strongest has to be Mrs. E.G. A twenty year old, she easily juggles one pood kettlebells. It is interesting that this athlete is married and her husband is much weaker than her.”
Take note, ladies! It can be done, especially in this age of feminized men. Test your man by asking him what does ‘exfoliate’ mean. An answer more detailed than Senior RKC Steve Maxwell’s “It’s something my wife does” marks him as a metrosexual. Pick up that kettlebell, you should have no trouble becoming a better man than him. Pick up your copy of From Russia with Tough Love: Pavel’s Kettlebell Workout for a Femme Fatale today.
Russian kettlebell power to you!
Posted by james at 6:40 AM | Comments (0)