Tsatsouline - Enter the kettlebell!: strength secret of the soviet supermen

: A Step to the Left and I Shoot
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.

: When We Say Strength, We Mean Kettlebell. When We Say Kettlebell, We Mean Strength.

How the Kettlebell Has Bred Weakness Out of the Russian Gene Pool
The Russian recipe for doubling or tripling your strength Sergey Mishinfrom 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 studykettlebells boost pull-ups, jumping, and running the Vinogradov & Lukyanov studykettlebells improve fitness across the board the studies by Luchkin and Laputinkettlebells improve coordination and agility the Lopatin studythe stronger a soldier is with kettlebells, the faster on the obstacle course the Soviet armed forces strength training manualkettlebell training one of the most effective means of strength development new era in the development of human strength-potential the Shevtsova studylowering the heart rate and blood pressure naturally why this hardcore tool is surprisingly safe the Gomonov studyconsistently low body fat in kettlebell lifters Rasskazovbalanced development of all organs and musculature with significant hypertrophy of shoulder girdle.

Chronicle of the Russian Kettlebell Invasion of America
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 kettlebell 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.

Which Kettlebells Should I Start With?
What is a kettlebell?... main benefits of kettlebell training guidelineschoosing 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 kettlebellswhy higher numbers or heavier is not necessarily better.

How to Make Your Hips, Back, and Shoulders Speak Russian Body Language
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 Squathow to make the fastest gains the Halo for looser shoulders the Pump Stretch the kettlebell Sumo Deadlift Lockout checklist.

Its Your Fault: Kettlebell Safety 101
Ten key tips to have your strength and your health too checking with the correct medical professional 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 kettlebell 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
Nine secrets for guaranteeing greater strength and reduced risk of injury in your kettlebell training moving from the hips the special hip-fold why you must avoid slouching after workoutsand 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 shoulder retraction drill pull-up bar drill how to avoid hyperextending your wrists locking out the elbowswhy and when the secrets of proper hand carefor longevity in your kettlebell lifting lotions, potions and other necessary evils for the task in hand more expert advice from the hand-abuse-trenches.

Practice Before Workout: The Break-in Plan
The two staples of the Russian Kettlebell Challenge programSwing and Get-up building skill by practicing, not working out.

The Swingfor Legs and Conditioning That Wont Quit
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-upfor Shoulders That Can Take Punishment and Dish It Out
Miraculous shoulder comebacks developing shoulder mobility and stability pressing heavier the six essential standards for a perfect Get-up Get-up mastery, Step #1, pick you kettlebell 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
For the most important and immediate concerns: world-class conditioning, rapid fat loss, a steel back, muscular, flexible, and resilient shouldersand a skill base for the rest of the RKC drills simple and sinister S&C routine.