Copyright ©2006 Power by Pavel, Inc. All rights under International and Pan-American Copyright conventions. Published in the United States by: Dragon Door Publications, Inc P.O. Box 4381, St. Paul, MN 55104 Tel: (651) 487-2180 • Fax: (651) 487-3954 Credit card orders: 1-800-899-5111 Email: [email protected] • Website: www.dragondoor.com ISBN: 0-938045-69-5 This edition first published in April 2006 No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher, excepting brief quotes used in reviews. Printed in the United States of America Book design, Illustrations, logos, photo manipulation and cover by Derek Brigham Website http//www.dbrigham.com• Tel/Fax: (763) 208-3069 • Email: [email protected] Photographs by Don Pitlik: (612) 252-6797 DISCLAIMER The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in them. TABLE OF CONTENTS I — — Table of Contents Foreword by Dan John IX Preface: A Step to the Left and I Shoot XI “Do it this way!”… the no more guesswork, failure is not an option quick start guide to kettlebell success… Power to the People! for kettlebells. Introduction: When We Say “Strength,” We Mean “Kettlebell.” When We Say “Kettlebell,” We Mean “Strength.” XIII How the Kettlebell Has Bred Weakness Out of the Russian Gene Pool XIII The Russian recipe for doubling or tripling your strength… Sergey Mishin—from 17-year old weakling to the number-one kettlebell lifter in the world… girevik as the symbol of strength… Pyotr Kryloff, the “King of Kettlebells”… Russian Olympic weightlifting or “heavy athletics” and Dr. Vladislav Krayevskiy, the father of kettlebells… the “courage corner”… the toughest troops… kettlebells as the backbone of Russian military strength training… Russian law enforcement and kettlebells… prison inmates and kettlebell training… why Soviet scientists gave the kettlebell two thumbs-up… the Voropayev study—kettlebells boost pull-ups, jumping, and running… the Vinogradov & Lukyanov study—kettlebells improve fitness across the board… the studies by Luchkin and Laputin—kettlebells improve coordination and agility… the Lopatin study—the stronger a soldier is with kettlebells, the faster on the obstacle course… the Soviet armed forces strength training manual—kettlebell training “one of the most effective means of strength development… new era in the development of human strength-potential”… the Shevtsova study—lowering the heart rate and blood pressure naturally… why this hardcore tool is surprisingly safe… the Gomonov study—consistently low body fat in kettlebell lifters… Rasskazov—balanced development of all organs and musculature with significant hypertrophy of shoulder girdle. Chronicle of the Russian Kettlebell Invasion of America XIX Kettlebells and the American iron men of old… Bob Peoples and Sig Klein… rise of the machines… Marty Gallagher, MILO and the subversive Vodka, Pickle Juice, Kettlebell Lifting, and Other Russian Pastimes, 1998… John Du Cane and the manufacture of the first Russian ket- tlebell in America, publication of first book and DVD, The Russian Kettlebell Challenge,2001… national media explosion, 2002… kettlebells change the face of exercise in America. II ENTER THE KETTLEBELL! Chapter 1: Enter the Kettlebell! Which Kettlebells Should I Start With? 1 What is a kettlebell? . . . main benefits of kettlebell training… guidelines—choosing the correct size of kettlebell for men and women of differing backgrounds, strength and skills… do you need two kettlebells of the same size? … understanding your goals with kettlebells—why higher num- bers or heavier is not necessarily better. How to Make Your Hips, Back, and Shoulders Speak Russian Body Language 5 Stop driving with your parking brake on… developing flexibility in the hip flexors for greater power… the kettlebell preschool test… the kettlebell Sumo Deadlift checklist… flexibility remedy: Face-the-Wall Squat—how to make the fastest gains… the Halo for looser shoulders… the Pump Stretch… the kettlebell Sumo Deadlift Lockout checklist. “It’s Your Fault”: Kettlebell Safety 101 19 Ten key tips to have your strength and your health too… checking with the correct medical pro- fessional… managing your environment… Party approved footwear for those who choose to say no to poor performance, punishment or injury… pleading no contest for space with the kettle- bell… practicing safety to make safety permanent… why cool-downs, not warm-ups are essential for your health and safety… what you must know about your heart rate and kettlebell training… common sense and training loads. Safety as a Part of, Not the Opposite of, Performance 23 Nine secrets for guaranteeing greater strength and reduced risk of injury in your kettlebell train- ing… moving from the hips… the special hip-fold… why you must avoid slouching after work- outs—and what to do instead… staying tight in the waist, to protect the back… when and where to stay loose in your movement… taming the arc… keeping the shoulders in their sockets… shoul- der retraction drill… pull-up bar drill… how to avoid hyperextending your wrists… locking out the elbows—why and when… the secrets of proper hand care—for longevity in your kettlebell lifting… lotions, potions and other necessary evils for the task in hand… more expert advice from the hand-abuse-trenches. Chapter 2: The New RKC Program Minimum Practice Before Workout: The Break-in Plan 39 The two staples of the Russian Kettlebell Challenge program—Swing and Get-up… building skill by practicing, not working out. TABLE OF CONTENTS III The Swing—for Legs and Conditioning That Won’t Quit 43 The single most effective strength and conditioning exercise in the world? … mechanics of a good and a bad Swing… the three essential standards for a perfect Swing … Swing mastery, Step #1, the Box Squat… powerlifters’ secret for improving squat depth, flexibility, technique, and power… special tips, techniques and warnings… Swing mastery, Step #2, the Box Squat to a vertical jump… Swing mastery, Step #3, the Towel Swing… fast-forward your technique with this high- yield drill… taking the upper body out of the equation… self-correction and quicker feedback for faster progress… proper timing between hip movement and the arms… Swing mastery, Step #4, the Swing proper… correct and incorrect breathing… the one-arm swing… the hand-to-hand swing. The Get-up—for Shoulders That Can Take Punishment and Dish It Out 61 Miraculous shoulder comebacks… developing shoulder mobility and stability… pressing heav- ier… the six essential standards for a perfect Get-up… Get-up mastery, Step #1, pick you kettle- bell up and put it down safely… how to pick up the kettlebell without straining the elbow… the correct grip and shoulder placement… Get-up mastery, Step #2, keep your elbow straight and your shoulder in its socket… a great visualization from Iyengar Yoga… Get-up mastery, Step #3, the Half Get-up… magical fix for many a ruined shoulder… Get-up mastery, Step #4, the Get-up all the way… a word of caution… a typical mistake and how to avoid it. The New RKC Program Minimum 71 For the most important and immediate concerns: world-class conditioning, rapid fat loss, a steel back, muscular, flexible, and resilient shoulders—and a skill base for the rest of the RKC drills… “simple and sinister” S&C routine. The Next Step 73 What to do next, once you are rocking on the RKC Program Minimum. Chapter 3: The RKC Rite of Passage The RKC Proven Formula: Low-Rep Grinds + High-Rep Quick Lifts 77 What is a kettlebell? . . . main benefits of kettlebell training… guidelines—choosing the correct size of kettlebell for men and women of differing backgrounds, strength and skills… do you need two kettlebells of the same size? … understanding your goals with kettlebells—why higher num- bers or heavier is not necessarily better. IV ENTER THE KETTLEBELL! A Pull and a Press—Sound Familiar? 81 A PTP format for kettlebells… the essence of minimalist training… why for most pulls are prefer- able to squats… pulls to build backs… a dramatic way to reduce back injuries… building stronger abs… forging a vice grip… why kettlebell presses rule… how to go from regular guy to hard guy—a set of goals… and a set of goals for women. The Clean—Crisp Like a Punch 87 Defining the RKC Clean… difference from Olympic Clean… the six essential standards for a per- fect Clean… Clean mastery, Step #1, the grip… how to avoid weakness and injury with your grip… difference between grip for the get-up and other slow lifts… fine-tuning the grip… Clean mastery, Step #2, the rack… a method for accelerating Clean mastery… the perfect girevik pos- ture… how to properly protect your back when you clean… correct elbow placement… a “forced relaxation” technique to improve your racking… Clean mastery, Step #3, the drop… how to build confidence with the drop… fine-tuning the drop… Clean mastery, Step #4, the Clean proper… retracing the drop trajectory… a helpful visualization… fine-tuning the clean…. using a wall to help your Clean technique. The Press—for a Classic Torso 103 The five essential standards for a perfect Press… Press mastery, Step #1, the loaded Clean… the characteristics of a kettlebell pro’s Press… how to wield awesome pressing power… bracing for the weight… Prof. Verkhoshansky’s secret for improving your performance by up to 20 percent… Press mastery, Step #2, push yourself away from the kettlebell… correct shoulder and elbow placement for a maximal Press… a cool doorway drill to increase your pressing power… two pre- requisites for great strength… how to avoid “leakages”… Press mastery, Step #3, the groove… the correct trajectory for the groove… key visualizations for Press success… correct hip placement for a safe Press… how to avoid leaning back in the Press… where to look when pressing, to save your neck and back… Press mastery, Step #4, use the breath to maintain tension… employing “breath- ing behind the shield” and other power breathing techniques… Press mastery, Step #5, lower the kettlebell… maintaining correct tension… the two ways to press for reps… the different benefits of the Clean & Press and the Military Press—and which to focus on, when… the RKC operating system for Presses. The Snatch—for Android Work Capacity and the Pain Tolerance of an Immortal 115 The Tsar of kettlebell lifts… snatches for military and law enforcement… physical and mental benefits of the Snatch… The six essential standards for a perfect Snatch… Snatch mastery, Step #1, the High Pull… a method for accelerating the Snatch learning curve… strengthening the traps… Snatch mastery, Step #2, the lockout… the Snatch as a three-stage rocket… finessing the stages for an optimal Snatch… Snatch mastery, Step #3, don’t bang your forearm… taming the arc for the snatch… the punch-up secret… Snatch mastery, Step #4, don’t strain your shoulder or elbow… refinements… Snatch mastery, Step #5, the drop… Snatch mastery, Step #6, switch hands… the USSS Counter Assault Team 10-Minute Snatch Test… the history and philosophy of the 10-minute snatch test… exhaustion, horror, intestinal fortitude—and buckets… the RKC operating system for pulls. TABLE OF CONTENTS V Chapter 4: A Step-by-Step Guide to Becoming a Man Among Men Have Your Borsch and Eat It Too: The Hazards of Variety and How to Dodge Them 129 A system for the really ambitious man… the cyclical nature of complex phenomena… construc- tive corrections and waving the loads… the function of variety days… working your “in-between strength”… schedules for the RKC Right of Passage. The RKC Ladder to Pressing Power 133 The intensity and volume equation… intensity benchmarks… the “ladder,” for highly effective strength building… sample laddering program for a Clean and Press… the perfect rest interval between sets… the role of density in your strength training… George Hackenschmidt’s regimen… compressed rest periods… the RKC Rite of Passage Presses schedule and progression… Pull-ups as a great addition to your Presses. Rest Less, Snatch More 139 The kettlebell rules for conditioning… when to do your high-rep kettlebell pulls… the heavy- light-medium template… how to log your workouts… the RKC Rite of Passage Pulls schedule… warning for shoulders and elbows in your first year of kettlebelling… “pumping the injury through”—handling a tweak correctly… “kettlebell rounds”… timed sets, not reps… how to get the same results for different fitness levels with the same workout… when your spirit is tougher than your hands… back expert’s warning about posture after vigorous exercise… back bends and relaxation exercises… what to do if you have tweaked your back… from glass calm to storm— rolling the dice and the Russian science of periodization in your kettlebell training… high-inten- sity intervals—the new Rx for heart health. From Boy to Man 145 Testing yourself for progress in the RKC Rite of Passage… how to best test your Clean and Press… the kettlebell Clean and Press rules… how to test your Snatch… the United States Secret Service kettlebell Snatch rules… three sample test days… the RKC Rite of Passage training plan summary… Nietzsche’s formula for success… how to measure a man’s true character. Chapter 5: FAQ Is kettlebell training a fad? 155 What makes the kettlebell superior to other weights and fitness equipment? 155 The kettlebell’s one-stop-shop efficiency… the AK-47 of physical training hardware. VI ENTER THE KETTLEBELL! Should I train with the kettlebell as a stand-alone tool or mix it up with a barbell and dumbbells? 156 The two ways to train with the Russian kettlebell. How can I combine kettlebell training with Power to the People! and The Naked Warrior? 157 The two new options. How can I incorporate Bullet-Proof Abs exercises into my kettlebell regimen? 158 I have a bad back. Can I train with kettlebells? 158 The top five reasons RKC kettlebell training is great for your back… strengthening the glutes to combat gluteal amnesia and a dysfunctional back… promoting hip flexor flexibility… Dr. McGill and developing back extensor endurance… bracing for spinal stability… ballistic loading to reduce the odds of arthritis. What diet do you recommend? 160 Will kettlebells help my sport-specific strength? 160 The pros and cons of sports-specific training… the kettlebell “what-the-hell effect” for improving at things you have not practiced… professional powerlifting and marathon running success sto- ries… how to truly excel at a certain exercise… when to do “special strength” training… cus- tomized for what?... beware the moonshine—the dangers of home-brewed coaching. Why are your exercise descriptions so detailed? Come on, kettlebells are not rocket science! 61 Reverse-engineering what the greats do naturally… learning how to move like the elite… refining the basics. Can I substitute the . . . with the . . . ? 161 Once I have put up the RKC Rite of Passage numbers, where do I go next? 162 If Russian stuff is so tough, why did the USSR lose the Cold War 162 “Russian squirrel pack kills dog”—a lesson for the well-fed. TABLE OF CONTENTS VII Chapter 6: The Making of a Kettlebell The Making of a Kettlebell 165 The kettlebell pattern… pressing the kettlebell mold… molding the BEAST… food for the fiery furnace… crucible for a hot kettlebell… pouring the kettlebell molds… breaking open the kettle- bell molds… shaking out the kettlebell… hammer and kettlebell… sandblasting the kettlebell… grinding the kettlebell. About the Author 172 Index 173 VIII ENTER THE KETTLEBELL!