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March 26, 2007
More power to your kettlebell swing!
If you ask a top kettlebell instructor like Com. Brett Jones, Senior RKC to swing a light kettlebell -say an 18-pounder -he will swing it with the same crispness and power as he would a pair of 88s. Why doesn’t the kettlebell fly away? Why doesn’t the instructor get airborne?
When a person inexperienced in fighting throws a punch, his opponent gets pushed but does not get hurt. On the other hand, a person hit by a boxer will collapse on the same spot where he has been standing. The boxer knows how to direct his energy internally instead of wasting it internally. So does an RKC.
When you swing your kettlebell, don’t aim for height. Focus on digging your feet into the ground –“rooting” –and direct your force inside the kettlebell, as if you are trying to drop it with a single punch. You will build more power and get a more intense conditioning workout.
Russian kettlebell power to you!
Posted by james at 11:20 AM | Comments (323)
March 19, 2007
Kettlebells for rock climbers
"Hi, Pavel, my name is Ryan Coisson and I am a college student at Florida State University. I have been using your techniques [ladders] for a while now and have put my pull up max from 16 to 40. I am an extreme outdoor enthusiast and martial artist and I need to build even more mutant functional strength. I saw your kettlebells and picked one up. What is the best way for me to train with them to develop strength for rock climbing? Thanks in advance, Ryan"
Comrades rock climbers, follow the Program Minimum from Enter the Kettlebell! The swings will develop your conditioning, the get-up will balance out your strong pulling muscles and make your shoulders resilient.
When you have become skilled at swings, soap up your hands for the last minute or two of some of your swing workouts. This will build contact strength. Make sure to swing outside as you will be dropping your kettlebell a lot.
Then add Hack squats (see my DVD Resilient) on the variety days. Vary the sets and the reps, e.g. 5x5. 3x10, 1x20, etc. The Hack squat builds leg strength specific to climbing without building heavy legs.
Russian kettlebell power to you!
Posted by james at 11:12 AM | Comments (21)
March 12, 2007
"Reverse breathing" for a stronger kettlebell press
In some martial art styles "reverse breathing" is employed to increase the striking power. Reverse breathing refers to expanding a tense abdomen on exhalation, hence it is "reverse". Powerlifters use a similar technique; they push their obliques out against the belt.
Practice by shoving your thumbs in your sides and forcefully pushing them out with your obliques. Push hard; Louie Simmons once sprained a powerlifter’s thumb during a demonstration!
Once you got it, clean the kettlebell and pause without losing tension. The moment you start the press push your sides out. You will get an instant strength boost.
Read The Naked Warrior and learn many similar instant strength techniques.
Russian kettlebell power to you!
Posted by james at 10:00 AM | Comments (4)
March 5, 2007
Boost your kettlebell military press with a powerlifting technique
Powerlifters who squat wide "spread the floor", stick their feet to the platform and push them apart to activate the hips more. The same technique will help you press a bigger kettlebell.
Clean the kettlebell from a slightly wider than the shoulders stance. The exact moment you start pressing “spread the floor”. Greater stability and muscle recruitment will deliver a heavier and stricter press.
For detailed press instruction refer to Enter the Kettlebell!
Russian kettlebell power to you!
Posted by james at 10:00 AM | Comments (0)