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March 27, 2006
Should I train with the kettlebell as a stand-alone tool or mix it up with a barbell and dumbbells?
There are two ways to train with the Russian kettlebell. One is to do it in the context of a sophisticated program that implements multiple strength tools. It is appropriate for athletes and coaches who have the education, the experience, and the hardware. The strength program developed and implemented by Ethan Reeve, RKC, at Wake Forest University is a great example of this approach.
Special operators, martial artists, and other minimalists prefer to use the kettlebell as a stand-alone tool. The kettlebell can do anything a dumbbell can do at least as well, and usually better. For example, the kettlebell provides an unsurpassed military press range of motion: it does not restrict your shoulder on the bottom, and it stretches it on the top. Hang a kettlebell on your foot, Spetsnaz style, and you don’t need a belt for weighted dips or pull-ups. As the Philadelphia Kettlebell Club’s credo goes, “We train with kettlebells in case civilization is temporary . . . don’t rely on anything you can’t carry.”
Russian kettlebell power to you!
Posted by james at 7:32 AM | Comments (0)
March 20, 2006
Kettlebells in Russian Law Enforcement
Russian law enforcement tactical teams, even the federal tax police that is handier with firearms than with calculators, make kettlebells their strength tool of choice.
In the last days of the Soviet empire the prison system was plagued with riots and hostage situations. The interior ministry troops were called in to suppress the riots. They did the job but finesse was sure lacking. For instance, in 1986 they stormed a prison camp and burned it to the ground in the process of ruthlessly suppressing the riot.
In 1991 the interior ministry formed special tactical teams for every prison administrative district. Their mission – hostage rescue, riot suppression, search and arrest of escaped criminals. Since that memorable year when the USSR fell apart these tac teams have earned their keep on many occasions, in harsh Russian prisons and in Chechnya.
The Russian federal prison SWAT teams are manned with former paras and vets of other elite services; each one had to compete against nine plus other applicants. The selection process is similar to that of the army Spetsnaz. The trooper has to do the following back to back: a 10k forced march in full kit, an obstacle course and rappelling, plus another 10k run. A cherry on the top when you are beyond smoked is a 12-minute full contact sparring session – with fresh opponents rotating every three minutes.
Once on the team, operators aggressively compete against their colleagues in the frequently held law enforcement sports events. Their specialties – hand-to-hand combat and girevoy sport. A matter of specificity and pride.
It is hard to understand the logic of governments — both Russian and American — that encourage inmates to strength train, but Russian prisoners lift kettlebells as well. You may have seen the black-and-white archive footage in a History Channel documentary about Russian organized crime — a wiry prisoner doing kettlebell swings, flips, and side presses. Some Russian prisons even host kettlebell competitions for the inmates! Go figure. Perhaps the law enforcement likes a challenge.
Russian kettlebell power to you!
Posted by james at 6:14 AM | Comments (5)
March 13, 2006
GS National Champ's Kettlebell Snatch Hints
"Anyone involved in kettlebells knows that snatches tear up the hands and torn hands = less than optimal training," explains kettlebell sport national champion federal officer Jared Savik, RKC on our forum.
"I've found a solution that forces a little extra grip work, but still allows for 80-90% max rep range. Fingerless cloth gloves! These dandy little buggers allow the kettlebell handle to rotate and not tear up your palm calluses and allow your fingers to catch the handle for a more secure and safe snatch. They also pad the wrist just a bit. If you want to work your grip some more, but don't like oven mitts or soap, try the GI surplus green wool glove liners with full fingers. Another excellent and inexpensive tool."
"Many of the cloth gloves on the market have the little rubber traction dots. No problem, as they are generally not right/left specific. I wear mine on the wrong hands so the dots are on the back."
Russian kettlebell power to you!
Posted by james at 6:10 AM | Comments (0)
March 6, 2006
A Minimalist Power Routine
This advanced routine will cover all the bases in 15-30 minutes.
Snatch a pair of heavy kettlebells. Lower them slowly to your chest and military press them back up. Lower them again, bring your feet closer if necessary, and do a front squat. That was a rep.
Do one every minute until you barely make it. When you put up 30 reps of the hybrid exercise in 30 minutes switch to doubles: two snatches followed immediately by two military presses and chased down with two front squats. Get up to thirty doubles and switch to another routine.
Practice the above hybrid exercise on Mondays and Thursdays. On Tuesdays and Fridays do high rep quick lifts for conditioning.
Russian kettlebell power to you!
Posted by james at 9:46 AM | Comments (5)