A select, lucky few (why am I saying lucky? I mean WISE-AS-ALL-GET-GO) have been secretly building a dramatic physical edge with the aid of Pavel's Russian Kettlebell Challenge. Well, not so secret, because many Party Members were so startled by their gains and so sorry for those still mired in ignorance, they couldn't but help spilling their guts all over Dragon Door's Discussion Site.

On top of that, Pavel really let the cat out of the bag by agreeing to train the U.S. Marines in kettlebells. Next thing I know, there's Pavel on national TV shows like Extra and Fox News with live-footage of him and his Marine buddies hefting KB's at Quantico. And then, to cap it all, Muscle Media puts out a ridiculously fantastic 14-page spread of Pavel, again, terrorizing the Marines with KB's (the kind of terror only a Marine and a Party Member could love).

So much for keeping this thing under wraps for the elite few…the word is terribly out there that Russian kettlebells are going to be the Next Big Thing in 2002. Who am I to try to stem a tidal wave and insist that only card-carrying Members get to be stronger, faster and leaner than all their friends (and enemies)?

But what I can do, is set the record straight and acknowledge those first pioneering Party Members who had the nerve to take the The Russian Kettlebell Challenge when first issued. And who survived and more-than-prospered.

So the Evil One himself, Pavel, has culled our Discussion Site for the first wave of KB stories. We've done our best to leave the stories as pristine-raw-authentic as the original posts. Just put them through spell-check, basically.

Here they are, for your enjoyment and inspiration.

John DuCane

Fantastic Fat Loss with Magical KB's

"I have been training with the KB's and DB's for about 2 months or so. To date, I started at a bodyweight of 220. I stepped on the scale 2 days ago and was at 192. A net loss of 28 pounds. In reality, I have lost about 33 pounds of fat, and put on 5 pounds (at least) of muscle. Give it all you have comrade, the weight will fall off."

ZenTrainer Date/Time 2001-06-20 13:06:13

I added forty pounds to my deadlift in one month

About a month ago I suspended my Westside Barbell method powerlifting workout and went for a month of straight KB workout. I just did the max effort on reg. deadlift and get this folks. I just added forty pounds to my PR on 1RM. My 1RM deadlift went up from 325lb to 365lb. My deadlift technique got a lot more snap in it and more explosive. I noticed the same thing on my squat technique.

If you think that KB workouts are the easiest way to raise your PR on your lifts, think again, KB workouts are tough! But you will get excellent results.

I like to thank Com. Pavel and the party for the results I am getting. I am 6 feet and weight 180 lbs. Lifting twice your body weight is pretty cool eh?"

Craig, Date/Time 2001-10-29 09:47:25

I lost 16 lbs in the last four weeks since I started the KB lifts

"I love KB's! I have lost 16 lbs in the last four weeks since I started the KB lifts. Also, I haven't jogged in 2 weeks and last night I went jogging after my KB workout. At the end of the course that I run there is a big hill. Before KB's I was dying at the beginning of the hill, and a complete goner at the top. Last night I threw the hill aside like a little pink plastic dumbbell!!!"

Gediminai, Date/Time 2001-10-05 16:58:42

Kettlebell results report

"After about 2 weeks of kettlebell training, I've noticed some thickening of the musculature through my neck, traps, shoulders & upper back. My wife has also commented on it, so it's not my imagination. My grip strength has also improved. I've also noticed that my pants feel a little looser in the waist. All this from only training 3 days per week!"

Ginko Date/Time 2001-06-02 14:03:05

Incredible gains in energy, strength, explosiveness, power, speed, overall coordination, balance, flexibility

"After 6 months, at age 68, I have experienced incredible gains in energy, strength, explosiveness, power, speed, overall coordination, balance, flexibility, joint mobility, restoration of all ranges of motion, ability to do difficult body weight exercises, dramatic increase in overall endurance, posture, correction of lower back weakness, completion of the repair of a very serious shoulder injury from 6 years ago and far better muscle definition than ever in my entire life. From a typical aging old codger to being able to keep up with some of the best young whipper snappers. All from a funny looking iron ball with a big fat handle introduced by some evil dude from Russia!

All I can say is that if you want a wild ride just put aside anything you know about training the human body, get one, and follow the directions."

Andy68 Date/Time 2001-11-20 10:25:53

If you have KB's, gym memberships are pointless

"For the cost of one's month's gym membership you can buy a heavy dumbbell (or two) to do KB workouts. For the price of 2 months membership you can buy a small KB.

Unless you live in a closet or can't exercise outside, gym memberships aren't worth it. Simplify."

David C. Date/Time 2001-08-21 14:19:57

KB's improved my sparring

"I have been only doing the KB's for two weeks. Already, in my sparring class, I tapped out a guy who's been regularly kicking my butt in the year that I've been training at the dojo. I certainly didn't expect to get this far this fast!"

Ari Date/Time 2001-06-02 20:48:10

KB's made me even stronger, after 20 years of Olympic lifting

"I've been an Olympic lifter for over twenty years...it has kept me strong, athletic and young! I always believed a little work everyday was better that a lot of work just a few days...it always worked for me, and then learning of Pavel reinforced my beliefs. Now, I have been turned on to kettlebells, and I am having a ball with them. Again, I do a little work with KB's everyday..it has made my body even stronger after twenty years of OL. You can teach an old dog new tricks. Do yourself a favor and get a kettlebell or two."

Sbadsaint Date/Time 2001-06-09 05:20:23

In 3 weeks of KB's the changes in my wife's appearance are staggering

"My wife started on KB's three weeks ago along with my 12 year old sons, the changes in my wife's appearance are staggering to say the least especially when you consider that the first 7 days were spent teaching her proper technique. She has now dropped her gym membership and will be working out entirely with the KB's for the next three months, we will be taking measurements tonight so that I can quantify her progress which I will post monthly. Encourage your wife to try this form of exercise, it will deliver results the spandex and Lycra brigade could never hope to match."

nickel Date/Time 2001-12-03 07:31:10

KB's beat out Tae Bo

"Now, this is going to be embarrassing, but I have to admit that I enjoy doing Tae Bo tapes with my wife. The advanced ones, hitting a heavy bag, offer a decent sweat, and the time with the Better Half is great. But something interesting happened yesterday. It was the first time after several weeks of getting back to Tae Bo. My wife had been treadmilling faithfully, and we'd run on the track a bit, but I'd been KB'ing 5-6 days a week for the past 3 weeks, and wondered how the Tae Bo would feel. Usually, we work hard enough (hitting a heavy bag for an hour is tough--even if only to an aerobics tape) for both of us to stop and gasp from time to time. Well, my wife was wiped out, and I was GRINNING through 90% of it. Only some of the small-muscle floor exercises taxed me at all!"

sebarnes Date/Time 2001-07-20 10:51:22

A drop in heart rate after two weeks of straight KB's

"Yesterday morning after I got off from 12 hour night shift I went to Walmart to pick up a couple of dumbbell handles. I went over to pharmacy section and did a blood pressure test on a machine there. It shows my heart rate at 60 beats per minute. I didn't believe as first so I did a second test and it shows 61 beats per minute. My previous heart rate was always at in lower seventies. After two week of torture on 24kg KB and I just dropped 10 BPM on my heart rate in that so short of time."

Craig Date/Time 2001-10-18 06:34:09

My jump increased by ten feet

"During our family football game on Thanksgiving, I had a good example of the effects of my PTP and RKC workouts. My sister-in-law has a small garden plot in her back yard about 12 or 14 feet wide. Many times in the past, I have taken a running leap over this while playing some sort of game with the kids. As I was being chased, I decided that it was time for my famous leap over the garden. I not only cleared the garden but also flew an extra 10 feet or so landing in the neighbor's bushes. I hit the ground and went head over heels a couple of times. Needless to say the kids loved it and wanted me to do it again. I told them maybe next year."

dakall Date/Time 2001-11-25 14:19:24

No more back pain

"Since I received my KB's, I have no lower back pain when I deadlift. My arthritis is also much more manageable. Power to the Party!!!!"

Comrade Logan Date/Time 2001-11-26 10:52:29

Strictly KB: Fat loss & muscle gain: They Work!!

Just a little progress report and a little friendly peer pressure to those who are still skeptical about KB only training: I've been training almost strictly(a few weighted chins and deads thrown in) w/ KBs for a little almost 3 months now. I've made steady and noticeable progress. I can now clean two 24kg bells for sets of 6-7 during a hard, no break practice of 20-30 min. I can do around 10 or more reps if I'm fresh. I've been doing ladders w/ snatches starting at 1 and working up to 5 w/ out rest. Switching arms after each ladder set. Along w/ specific forearm/grip work and KB, I've gained about 1/2 inch in less then a month on my wrists and forearms. I contribute most of the gain to KBs. My tendons in my wrist and elbows actually stand out now! They look like little cables under my skin. I lost about 5 pounds in a couple months and have gained back about 2-3 pounds which is all muscle since I continue to grow more defined. I lost a little on my deads but not much. Maybe 20 pounds at the most. Weighed chins, maybe 10 pounds. It's truly amazing. I can't wait to get the 72 pounder. Anyone who thinks that fixed weight KB lifts cant put on muscle and strength obviously haven't dedicated themselves to it seriously. Take the Russian Kettlebell Challenge and become inhuman!"

Dano Date/Time 2001-08-16 23:02:52

"She was at a weight she hadn't been at for 15 years"

For almost 3 years I have done PT with a woman who has achieved average results. 2 months ago I started her on PT and worked in cycles of RKC last month. She was literally firming up and slimming down before my eyes. She called the other day bubbling and gushing over the phone that she was at a weight she hadn't been at for 15 years and wearing clothes she could only fit into before she had her teenage daughter! Me thinks the Party is a good place to be."

Jcannon Date/Time 2001-12-23 11:38:37

"Kettlebells are the best method of increasing strength, cardio and endurance"

"I have studied TKD/HKD (both art and sport versions) for over 15 years. Kettlebells are the best method of increasing strength, cardio and endurance. Full range lifting is also good and it does not make you 'muscle-bound' like the myth goes. Many of the older instructors do not like to mix weightlifting with MA. If you do it wisely however there will not be an issue."

ichiban Date/Time 2001-11-08 11:00:00

Sore no more when skiing

"Some friends of mine in their 40's and 50's go skiing every year and always get very sore the first few days on the slopes. They asked me this time what they could do to prevent this. So, six weeks before their trip I suggested PTP. Then I discovered RKC and had them do only RKC for the last 2 weeks. They called yesterday, ecstatic, announcing they had not been sore one bit. In fact, their 21-year-old son was having trouble keeping up with them and had himself gotten sore."

Jcannon Date/Time 2001-12-23 11:25:43

Confessions of a converted KB skeptic

"I read RKC several months ago, and used DB's with good results. I read some of the raves about the difference between DB's and the Dragon Door KB's and was very skeptical. I thought, "A 53 lb. KB is the same work load as the 55 lb. DB that I have in my garage. These guys who are carrying on about their wonderful KB's are probably brainwashed and plan to name their firstborn child 'Pavel' whether it's a boy or a girl." I was WRONG. My wife & daughter (not named 'Pavel') bought me a 1.5 pood KB for my birthday and now I am a believer.

First, and most important, the KB is FUN. A lot more fun than a DB. The KB swings and has a "live" weight that a DB can not provide. As a result, I use my KB much more. Workouts are less a matter of discipline and more a calling.

Second, the KB challenges my grip much more. It loads and unloads, forcing me to tense and then relax my grip.

Third, my KB has personality...he will smack me if I don't treat him with respect. (I think of him as "Boris," as in Boris Badenuf from Rocky the Flying Squirrel.)

Fourth, the KB is ugly/pretty. Those who own a Glock will understand.

My only question: Have I lost it? PS - I'm thinking my wife & I should have another kid. Maybe name it.... :-)"

John B. Date/Time 2001-11-12 00:50:57

RKC-The Russian answer to yoga?

"I've only finished my 4th KB workout and have found that it is much like yoga. Now before you scoff at this remark I'm sure you too have noticed many similarities. In yoga flexing of the rectal, abdominal and various other locks and muscles are required...much like RKC. Yoga uses 'Ujayi' breathing to retain body heat, tension and mindfulness...much like RKC. Yoga flows from one posture to another very smoothly with transition movements (Astanga yoga anyways)...much like windmills, chest-opening windmills, side press and military presses can blend into each other. Also, yoga requires the utmost concentration and focus for it to be truly beneficial...much like RKC where concentration and focus on tension and the weight is needed for progress in strength, muscular endurance and to keep from dropping the damn weight on your head! One last thing, I feel so friggin energized and alive after RKC, this time...much like yoga!"

Pietro Date/Time 2001-08-20 23:41:49

"I've lost an average of 1% body fat per week"

"I've lost an average of 1% body fat per week, from about 20 to about 16. Love handles gone. Using through the leg passes to warm up (with 16 K), windmills with about 50 pounds, then moving into a cardio set with 16 K again, either following the official kettlebell format of snatches for X reps, C & J for Y reps after a 10-minute break (see the kettlebell book for specific X and Y values). On other days I simply go for 100's in the snatch, ten per arm and then swapping, or 20 per arm and swapping, etc. The double-arm C & J's are absolute murder."

sebarnes Date/Time 2001-06-20 12:11:11

Kettlebells way better than dumbbells

"Kettlebells are COMPLETELY different from dumbbells. I'm on my second week now and the novelty is NOT wearing off. The only thing wearing off is the little fat I had left on my body. Every muscle in my body(especially my arms, shoulders and back) feel extremely tight. I'm not new to lifting either so this isn't a beginner response. I've lifted for nearly 11 years now. They are far superior to dumbbells! I highly recommend you give them a try. Good training, Comrade."

Dano Date: 5/1/01 Time: 8:08:23 PM

"I was able to lose 4lbs and 1/8" of my waist in 1 1/2 weeks"

"Burning fat w/ RKC is the most fun and most efficient way of burning fat known to man! Not only do you get one heck of a work out, but you also gain strength at the same time. Before I got my RKC video I only performed the 3 exercises in MM, and with those 3 exercises I was able to lose 4lbs and 1/8" of my waist in 1 1/2 weeks. Not bad for only 15-30min a day, 5 days a week. RKC gets my vote!"

killabs Date/Time 2001-11-13 12:57:18

"Santa brought my wife a chick kettlebell

...and she loves it. Wants to workout tonight and is re-committing to exercising. She immediately started swinging it like the dbs she had been using. It is truly a marvel of workmanship - nice smaller handle and rubber-coated bell. Very nice! My first 16K arrived as well. Are these things certified to be only 16K? Whew, daunting but exciting!"

Jcannon Date/Time 2001-12-25 20:40:00

"My biceps grew faster and better

…from doing KB snatches than they ever did with curls. Just another of the MANY benefits of doing KB's."

BigNate Date/Time 2001-11-16 14:20:11

Re: Kettlebells only??

"Been using KB only for about 9 months, Have noticed more functional Strength, flexibility is better I have 30% disability from the military on my back, have not felt this good for years, did gain some muscle mass, with no loss in my running." >msgret Date/Time 2001-11-20 17:04:50

"I'm very impressed"

"I have purchased the Kettlebell Video and Book as well as the 36lb Kettlebell. I am very impressed. I am a Detention Officer for the Larimer County Sheriff's Office, with other duties as a member of the SERT (Special Emergency Response Team) and Koga Instructor. I am constantly looking for an effective means to physical fitness. My limited experience on the "Junior"Kettlebell tells me I have found it. I will be 45 in August and am looking forward to getting the 53lb Kettlebell for my birthday. Many thanks to the people at Dragon Door and Pavel for putting this together."

Clyde E. Meeks III Date/Time 5/29/01 2:35:34 PM

"Real World" Kettlebell success

"I think that there is a little magic to these kettlebells! First off I am a police officer. For the last 6 weeks or so I have did nothing but high rep snatches (1 pood) and skipping rope 3 days a week. I have built myself up to 100 snatches straight with the 1 pood followed by 5 minutes of high intensity rope skipping. Prior to this I was strictly into heavy, low rep lifting (no cardio). Last night while working the graveyard shift myself and my partner got into a physical altercation with a subject "high" on something. Usually after a hard physical confrontation with a subject I am huffing and puffing. Last night I hardly lost my wind at all! After we got the subject into custody I immediately had a conversation with a witness and could hold a perfectly normal conversation. No gasping for breath or trying to get my breath back! I sat in my police cruiser after it was over and was like holy shit! Those kettlebells just might be working! Lets just say that I am pretty much well sold on the combat conditioning benefits of high rep snatches."

Port426 Date/Time 2001-11-25 14:25:17

Amazing DL gains using RKC...

"Greetings Comrades! I've been doing RKC (mainly high rep snatches), with DBs, for the past 2 months. I had rugby training this morning so I didn't feel like doing the snatches , I just saw that the DL bar was set up so I said I'd go for a PB. (I hadn't really trained the DL before, I did one 2 week cycle and managed to get my rep max up to 180 in September.)Anyway I loaded the bar with two 20kg plates (44lbs) and did five reps just to get used to it again. Felt easy and I thought my form was quite good so I added the PB setter, put on 2 more 15kg (33lbs) plates for a total of 198lbs. I picked it up and it felt incredibly light, I walked around the gym for a few mins then went back and added two more 10kg (22lbs) plates , 242lbs total. I honestly didn't think I'd make it, but I got it up after one failed try (didn't get my grip right). So I walked around the gym for awhile and did my kg -> lbs conversions in my head, did some pullups and dips, then said I'll have one more go at it, there was no one else in the upper part of the gym where all the free weights are, so I figured that no one would notice if I made a fool outta myself if it went wrong heh :). Added another two 5kg (11lbs) plates and on my second attempt I got it up (with a grunt) for a total of 264 lbs or there abouts. Tried 285 after that but she wasn't gonna move.

I'm now going to try for 300 in another month , that'll be more than twice my bodyweight, 145lbs. Not gonna do any DLs, snatches are the way to go!, even if they are DB ones :). Other gains a made were decreasing my 5 mile time from 50 mins to 41 mins and two months ago I could only do 2 dead hang pullups, now I can manage 11-12."

primer Date/Time 2001-11-09 15:07:04

Kettlebells Rule for Muay Thai Conditioning

"I am a Muay Thai boxer and have recently purchased my first kettle bell(3 wks ago). I've been using it every day for about half an hour. I can't get enough of it. Benefits so far have been 1-extremely shortened recovery times for all types of martial art exercises(I'm talkin'amazingly short) 2-Impressive muscle growth, especially in the shoulders, back and legs(finally, functional strength!!). Thanks to Pavel and all dragondoor forum members."

mtaibrad Date/Time 2001-09-13 03:05:17

"Dear Mr. DuCane, My name is David, and I have been doing PTP

for a little over a year now. However, when Pavel introduced Kettlebell training I started to try that. Boy, I'm I glad I did! I've been doing that for 3 months now And after I received my kettlebell it was amazing! Since I have been doing the kettlebell my strength has sky rocketed and body which used to be soft is now hard as a rock. I fell pumped most of the time. Kettlebells are far superior to dumbbells and barbells, now I only workout with kettlebells. After I got the book for kettlebell training, I am mass training as well. And believe me Kettlebell training for mass is far superior than ordinary weight training. I'm about to give away my weights, I guess you could say I'm a converted kettlebell lifter now! People comment me all the time on my mass gains. I honestly fell that I have widened and defined my shoulders doing the kettlebell Scott Press Lift in two weeks than I have doing a year of training with regular weights! Also, I love the kettlebell so much I can't put it down. I'm lifting it all the time. I fell like I have to force myself to take a break! Thank You Pavel for all the golden information you have given, You have advanced me in weight training 1000yrs."

David Voitle Date: 6/5/01

"I don't want anybody else knowing about KB's"

"I'd rather that no one else knows about KBs and ptp and Pavel's other programs except for those who already know.

Why? I want that edge. I want to be the one who can outrun, outlift, outjump, and outlast everyone else. I want it to be my secret weapon. If everyone does it, then sheesh... I'm not Superman again... just another average guy. Who would care about Superman if everyone in Metropolis was bulletproof and could fly? Get my drift? I think it should be our little secret.

Just my humble opinion. Pavel, I want to keep you to ourselves! Sorry!"

WarpedMind Date/Time 2001-12-08 01:27:00

No more back pain...

"I've been doing KB's for about 1 1/2 months now. Only about 3 weeks of serious practice. My back is finally pain free after about a year of on-and-off pain. My bench, deadlift, squat, etc, have all improved to some degree from nothing but KB's. I think I'm going to stick to strictly KB's for about 6 months, plus Hindu squats.

My heart rate was already low from a lot of cycling, around 50 bpm. After these last three weeks of 6-day/week KB's, my BPM is down to a low of 45. That's surely going to help when cycling season rolls back around next year.

I'm concentrating mostly on high rep swings. To me, when done fast, they are harder than snatches. They're also a lot easier on my hands. My long days are Mon, Wed, Fri, Sat. I usually total about 200+ reps/arm. I use mostly the 1 pood bell, but about 1/4 is with the 1.5 pood bell. I prefer to use the lighter bell for more volume.

My heavy/short days are Tues and Thurs. On these days, I use mainly the 1.5 and 2 pood bells. I can't wait to see where my future training goes with the KB's."

X-celsior Date/Time 2001-11-02 13:32:23

Amazing Gains-K(G)B Report to comrades

"I have been doing the KB work for about 3 weeks now easing into it. I started with the smallest KB and have reached 100 reps per arm in sets of 10 as Pavel recommends in either the Cleans, Snatches, Jerks. I am moving up to the 1-1/2 Pood. My traps have doubled in size and my grip increased dramatically (I have the calluses to prove it). My endurance is way up. My back and shoulders have filled out and I am having no problems with any over use problems with my shoulders. For those interested, I have been following the NHE plan for the most part and have lost 26 pounds of fat and put on at least 6 pounds of muscle over a slightly longer period. As for my workouts I have been doing 2 arm swings 1 set of 20, 1 arm swings, 1 set of 15, 6 sets of cleans(each arm), 4 sets of snatches(each arm), and whatever else strikes me at that point (not much I can tell you). I will also do a circuit of 10 snatches per arm, 20 pushups, 25-50 Hindu Squats, and 1 minute rest and perform 5 - 10 circuits depending where I am in varying my workload. I have had nagging neck pain from pulled muscles in the neck for some time from sitting at my PC all day long, but since doing the KB work, all that is gone. As for transference for strength, I have not done any dips in probably 20 years, no kidding, and I jumped up and did 3 sets of 10 with ease the other day. Try the KB's it will make a believer out of you!"

ZenTrainer Date/Time 2001-06-02 18:55:56