Pavel's Weekly Russian Kettlebell Challenge Tip

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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!

To learn more about Kettlebells and Pavel's Kettlebell programs click here

Posted by james at March 19, 2007 11:12 AM

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