training kettlebell

Enter the Kettlebell!

SPECIAL REPORT #2Seven “Simple &

Sinister”Kettlebell Drills

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he following exercises that are very effective and can be learned in minutes. Most of themare not of Russian heritage but American ingenuity at its best. Simply pick two to three of

the following drills per workout and do two to three sets for the recommended number of reps. T

• The one-legged deadlift• The Maxercist row • The squat flip clean • The tactical lunge• The hot potato Russian twist• The figure eight to a hold• The crush curl

THE ONE-LEGGED DEADLIFT—FOR INVINCIBLE HAMSTRINGS AND ANKLES

The one-legged deadlift is a great old-timer exercise that strengthens your hamstrings and anklesand improves your skill at what martial artists call “rooting.” Experience on tactical teams hasshown that a combination of one-legged DLs with either KB swings or snatches virtually eliminateshamstring pulls. The one-legged deadlift also teaches you to recruit the glutes. This is important forboth athletic power and back safety.

For best results do the drill barefoot. Start with the kettlebell slightly outside your working foot;later you might find a more comfortable starting point.

Descend to the kettlebell by hinging at the hips. Senior RKC Brett Jones instructs our “victims”to put the lower part of their ribs of the working side on the thigh that is performing the DL.

Though the hips are first, as always, you don’t have to worry about perfect back alignment asmuch as you do in swings, cleans, and snatches; a slightly rounded upper back is fine. And unlikethe above quick pulls, the one-legged deadlift encourages you to look down at the deck.

Note, though, that your knee must be bent somewhat in the beginning of the pull. Your hips maybe high, but this is not a stiff-legged deadlift.



The one-legged deadlift.

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Keep your shin as vertical as possible. Pushingyour butt back will help.

Keep your free leg passively flexed behind you.Do not stretch it out like a gymnast doing a scale.You want to lift the kettlebell with your glute andhamstring power, not by virtue of using yourstraight free leg as a counterbalance.

Grab the kettlebell, take a breath, and tightenyour whole body. Grip the deck hard with yourtoes, and keep the muscles around your ankle andon the bottom of your foot tight. Make sure thatthe inside of your foot does not buckle in downtoward the floor. Flex your glute to break the ket-tlebell off the ground.

Stay tight as you are driving up. Keep yourweight evenly distributed on your foot. Pressdown hard—a “static stomp.” Breathe shallow.Go slow. Rushing this exercise will bring you nobenefits whatsoever. Be patient with your strength.



How to park the kettlebell if you have lost your balance.

Lock out your hip and cramp your glute hard at the lockout.

“Lay your ribs on your thigh” to lower the kettlebell. Hinge atthe hip.

You are very likely to have balance problems in the beginning.Don’t attempt to recover your balance by fidgeting; this could hurtyour knee. If you start losing it, catch yourself by landing your air-borne foot, or drop the kettlebell and go back to square one.

Don’t try to balance bymaking circus moves! Or bygoing fast. Tension and con-trol are the keys to balance.

Enjoy the pain!

Recommended reps: 3–53

Wrong, Comrade!



THE MAXERCIST ROW—A ROW YOU CAN’T CHEAT ON

Do one-arm rows from the starting position of the one-legged deadlift. Pull in an arc toward your hip rather thanstraight up. Lower in an arc and stretch your lat on thebottom.

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The Maxercist row.



The one-legged row enforces great technique—should you try tocheat by yanking the kettlebell or twisting your body, you will loseyour balance. Very evil, Comrade Maxwell!


Don’t even think about cheating!



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THE SQUAT FLIP CLEAN—A SMOKERGrip master John Brookfield came up with this leg, abs, and lung smoker. You need healthy

knees and basic squat skills to do it.

Swing the kettlebell between your legs with both hands. Swing up in a tight arc, flip the kettlebelltoward you in front of your face, and catch the ball rather than the handle with both hands.Immediately drop into a below-parallel squat. Don’t go into a full squat; your hips and kneeswould not care for it, since the stance demanded by this exercise is relatively wide.

Stand up, drop the kettlebell, catch the handle with both hands, swing back, and repeat untilsmoked.

The squat flip clean.



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Imagine that you are doing the drill standing a foot in front of a wall; this will force you to keepthe kettlebell close to your body.

To make the drill even harder, drop very quickly once you have flipped the kettlebell and let it fallinto your hands from a couple of feet.

The legs and lungs workout is expected. What will surprise you is how hard your abs will haveto work.


The squat flip clean.



THE TACTICAL LUNGE—FOR SPRINGY LEG POWER

You will know where your quads and glutes are the day after doing this exercise by Jeff Martone.

Holding a kettlebell in your right hand, the handle parallel to your shoulders, step back withyour right foot until your knee brushes the deck. Don’t place you feet in one line; stay on “railroadtracks.”

Pass the kettlebell under your left knee to your left hand, and spring up by digging your heel.Make sure that you pass the kettlebell under the leg opposite the hand you are passing from.

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The tactical lunge.

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Stay upright and look straight ahead! You defeat the purpose of the exercise if you are all bentover and your knee does not get close to the ground. Better to do five good reps than ten lame ones.

The back knee and foot must point straight ahead the whole time. If your knee tends to bow inand/or your foot rolls, pretend that you are trying to squeeze your knees together.

Once you get into the groove, you may want to switch legs after each rep.


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5 6

There is nothing tactical about this!



The Russian twist.

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THE HOT POTATO RUSSIAN TWIST—TO MAKE YOUR DEAR ABBIES CRY

You may have done the traditional Russian twist with a barbell plate. This is much worse.

Sit on the floor and palm a kettlebell with its handle down. Keep your wrist rigid and press yourelbow against your torso. Tense your glutes and lean back until you are almost falling backward.

Pass the kettlebell from hand to hand like a hot potato. In the beginning, you may keep yourother hand on the bell to spot yourself.

Your hips will naturally turn. Keep your mouth closed and breathe sharply through your noselike a boxer. The drill kicks butt when you are sucking wind after swings or snatches.



The hot potato Russian twist.

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The figure eight to a hold.

THE FIGURE EIGHT TO A HOLD—FOR DEVASTATING ROTATIONAL POWER

A great drill for rotational power by Anthony Diluglio, RKC. Start with your right arm pressedagainst your ribs, palming the kettlebell handle down in your right hand, while holding the handlewith your left.

1 2 3



Push your hips back and swing the kettlebell back between your legs diagonally to the right. Allof the swing mechanics apply: the hip crease, the hip thrust, compressed breathing, and so on.

Switch hands behind your back, and swing the kettlebell with your right –don’t forget to drivewith your hips! –in a counterclockwise arc up and around your body.

By now you have pressed your left arm against your ribs, and your left palm is open and waitingfor the kettlebell.


4 5



Push the kettlebell away with your left palm, and repeat the drill in the other direction: swing thekettlebell behind you to your left with your right hand; pass to the left hand behind you; and comearound the body clockwise.

It may take you a few tries to get the hang of this drill, but it is worth it.



6 7



THE CRUSH CURL—THE MANLY CURLCrush a kettlebell between your palms, and then curl it. Try to extend your elbows completely on

the bottom of each rep. The drill develops the elbow flexors and the pecs’ crushing power. In theRussian military, this drill is used to condition the shooting muscles—for keeping an assault riflesnug and operating it without fatigue. Fortunately for you, they also happen to be the beach mus-cles.


Russian kettlebell power to you!

The crush curl.



The crush curl.



Visit the Russian Kettlebells.com website today to take advantage of free author e-newsletters, product updates, cutting edge fitness articles and a highly-active Discussion Site. A goldmine of advice from leading experts, constantly updated!

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Enter theKettlebell!Strength Secret of The Soviet Supermenwith Pavel

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The Kettlebell. K-47 of physical train-ing hardware. Hunk of iron on a handle.Simple, sinister, brutal—and ferociouslyeffective for developing explosivestrength, dramatic power and never-say-die conditioning. The man’s man’s choicefor the toughest, most demanding, high-est-yield exercise tool on the planet.Guaranteed to forge a rugged, resilient,densely-muscled frame—built to with-stand the hardest beating and dish itright back out, 24/7.

Once the prized and jealously-guardedtraining secret of elite Russian athletes,old-school strongmen and the military,the kettlebell has invaded the West. Andtaken no prisoners—thanks to formerSoviet Special Forces physical traininginstructor and strength author, PavelTsatsouline’s 2001 publication of TheRussian Kettlebell Challenge and hismanufacture of the first traditionalRussian kettlebell in modern America.

American hardmen of all stripes werequick to recognize what their Russiancounterparts had long known—nothing,nothing beats the kettlebell, when you’relooking for a single tool to dramaticallyimpact your strength and conditioning.A storm of success has swept theAmerican S & C landscape, as kettlebell“Comrades” have busted through tonew PRs, broken records, thrashed theiropponents and elevated their game tonew heights of excellence.

With Enter the Kettlebell! Pavel deliv-ers a significant upgrade to his originallandmark work, The Russian KettlebellChallenge. Drawing on five years ofdeveloping and leading the world’s firstand premiere kettlebell instructor certifi-cation program, and after spending fiveyears of additional research into whatreally works for dramatic results withthe kettlebell—we have Enter theKettlebell!

Inside, discover the absolutely essentialkettlebell training secrets anyone— fromthe rawest newbie to most grizzled ofvets—can use to rapidly develop excep-tional power, strength and endurance.

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• Develop all-purpose strength—toeasily handle the toughest andmost unexpected demand

• Maximize staying power—because the last round decides all

• Forge a fighter’s physique—because the form must follow thefunction

When you rise to the challenge—andEnter the Kettlebell!—there will be nomore confusion, no more uncertaintyand no more excuses—only raw power,never-quit conditioning and earnedrespect.

DISCOVER THE PAVEL SYSTEM—And Master The Key Kettlebell SecretsFor Rapid Development of ExceptionalPower, Strength and Endurance

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Enter theKettlebell!Strength Secret of The Soviet Supermenby Pavel #B33 $34.95 Paperback 200 pages8.5” x 11”246 full colorphotos,charts, andworkouts

“Kettlebell Training ...The ClosestThing You Can Get to Fighting,Without Throwing A Punch”—Federal Counterterrorist Operator

The kettlebell. AK-47 of physicaltraining hardware. Hunk of iron on a handle.Simple, sinister, brutal—and ferociously effectivefor developing explosive strength, dramaticpower and never-say-die conditioning. Theman’s man’s choice for the toughest, mostdemanding, highest-yield exercise tool on theplanet. Guaranteed to forge a rugged, resilient,densely-muscled frame—built to withstand thehardest beating and dish it right back out, 24/7.

Once the prized and jealously-guarded trainingsecret of elite Russian athletes, old-schoolstrongmen and the military, the kettlebell hasinvaded the West. And taken no prisoners—thanks to former Soviet Special Forces physicaltraining instructor and strength author, PavelTsatsouline’s 2001 publication of The RussianKettlebell Challenge and his manufacture of thefirst traditional Russian kettlebell in modernAmerica.

American hardmen of all stripes were quick torecognize what their Russian counterparts hadlong known—nothing, nothing beats the kettle-bell, when you’re looking for a single tool to dra-matically impact your strength and conditioning.A storm of success has swept the American S &C landscape, as kettlebell “Comrades” havebusted through to new PRs, broken records,thrashed their opponents and elevated theirgame to new heights of excellence.

With Enter the Kettlebell! Pavel delivers a sig-nificant upgrade to his original landmark work,The Russian Kettlebell Challenge. Drawing onfive years of developing and leading the world’sfirst and premiere kettlebell instructor certifica-tion program, and after spending five years ofadditional research into what really works fordramatic results with the kettlebell—we haveEnter the Kettlebell!

Pavel lays out a foolproof master system thatguarantees you success—if you simply follow thecommands!

• Develop all-purpose strength—to easilyhandle the toughest and most unex-pected demand

• Maximize staying power—because thelast round decides all

• Forge a fighter’s physique—because theform must follow the function

Enter the kettlebell!and follow the plan:1. The New RKC

Program MinimumWith just two kettlebell exercises, takes you

from raw newbie to solid contender—well-con-ditioned, flexible, resilient and muscular in allthe right places.

2. The RKC Rite of PassageJumps you to the next level of physical excel-

lence with Pavel’s proven RKC formula forexceptional strength and conditioning.

3. Become a Man Among MenPropels you to a Special Forces level of condi-

tioning and earns you the right to call yourself aman.

When you rise to the challenge—and Enter theKettlebell!—there will be no more confusion, nomore uncertainty and no more excuses—onlyraw power, never-quit condit-ioning and earnedrespect.





Use Kettlebells to: • Accelerate your all-purpose strength—so

you can readily handle the toughest demands

• Hack away your fat—without the dishonor ofdieting and aerobics

• Boost your physical resilience—to repel thehardest hits

• Build your staying power—to endure andconquer, whatever the distance

• Create a potent mix of strength-with-flexi-bility—to always reach your target

• Forge a fighter’s physique—so form matchesfunction

• Be independent—world’s #1 portable gymmakes you as strong as you want to be, any-where, anytime

Pavel’s Kettlebell FAQ

Kettlebells Fly Air Force One! “There’s a competitive reason behind the appear-ance of kettlebells at the back doors and tentflaps of military personnel. When Russian andUS Special Forces started competing against eachother after the Soviet Union broke up, theAmericans made a disturbing discovery. “We’dbe totally exhausted and the Russians wouldn’teven be catching their breath,” says… [a] SecretService agent… “It turned out they were allworking with kettlebells.”

Now, half the Secret Service is snatching kettle-bells and a set sometimes travels with thePresident’s detail on Air Force One.”—ChristianScience MonitorRU

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LS The World’s #1 HandheldGym For Extreme Fitness

What is a ‘kettlebell’?A ‘kettlebell’ or girya (Russ.) is a traditional Russian cast iron weight

that looks like a cannonball with a handle. The ultimate tool forextreme all-round fitness.

The kettlebell goes way back – it first appeared in a Russian diction-ary in 1704 (Cherkikh, 1994). So popular were kettlebells in TsaristRussia that any strongman or weightlifter was referred to as a girevik,or ‘a kettlebell man’.

“Not a single sport develops our muscular strength and bodies as wellas kettlebell athletics,” reported Russian magazine Hercules in 1913.

“Kettlebells—Hot Weight of the Year”—Rolling Stone

Why train with kettlebells?Because they deliver extreme all-round fitness. And no single other

tool does it better. Here is a short list of hardware the Russian kettle-bell replaces: barbells, dumbbells, belts for weighted pullups and dips,thick bars, lever bars, medicine balls, grip devices, and cardio equip-ment.

Vinogradov & Lukyanov (1986) found a very high correlationbetween the results posted in a kettlebell lifting competition and a greatrange of dissimilar tests: strength, measured with the three powerliftsand grip strength; strength endurance, measured with pullups and par-allel bar dips; general endurance, determined by a 1000 meter run;work capacity and balance, measured with special tests.

Voropayev (1983) tested two groups of subjects in pullups, a standingbroad jump, a 100m sprint, and a 1k run. He put the control group ona program that emphasized the above tests; the experimental group lift-ed kettlebells. In spite of the lack of practice on the tested exercises, thekettlebell group scored better in every one of them! This is what we call“the what the hell effect”.

Kettlebells melt fat without the dishonor of dieting or aerobics. If youare overweight, you will lean out. If you are skinny, you will get builtup. According to Voropayev (1997) who studied top Russian gireviks,21.2% increased their bodyweight since taking up kettlebelling and21.2% (the exact same percentage, not a typo), mostly heavyweights,decreased it. The Russian kettlebell is a powerful tool for fixing yourbody comp, whichever way it needs fixing.

Kettlebells forge doers’ physiques along the lines of antique statues:broad shoulders with just a hint of pecs, back muscles standing out inbold relief, wiry arms, rugged forearms, a cut-up midsection, and stronglegs without a hint of squatter’s chafing.

Liberating and aggressive as medieval swordplay, kettlebell trainingis highly addictive. What other piece of exercise equipment can boastthat its owners name it? Paint it? Get tattoos of it? Our Russian kettle-bell is the Harley-Davidson of strength hardware.

“Kettlebells—A Workout with Balls”—Men’s Journal

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STEEL HANDLE & CORE/RUBBER CASING Price MAIN USA AK&HI CAN#P10D 4kg (approx. 9lb) —.25 poods $89.95 S/H $11.00 $49.00 $27.00#P10K 6kg (approx. 13lb) — .50 poods $97.95 S/H $14.00 $56.00 $32.00#P10E 8kg (approx. 18lb) — .50 poods $99.95 S/H $17.00 $65.00 $38.00

CLASSIC KETTLEBELLS (SOLID CAST IRON)#P10G 12kg (approx. 26lb) — .75 poods $82.95 S/H $21.00 $79.00 $47.00#P10A 16kg (approx. 35lb) — 1 pood $89.95 S/H $27.00 $94.00 $58.00#P10H 20kg (approx. 44lb) — 1.25 poods $99.95 S/H $32.00 $109.00 $70.00#P10B 24kg (approx. 53lb) — 1.5 poods $109.95 S/H $36.00 $125.00 $81.00#P10J 28kg (approx. 62lb) — 1.75 poods $129.95 S/H $38.00 $142.00 $90.00#P10C 32kg (approx. 70lb) — 2 poods $139.95 S/H $43.00 $158.00 $99.00#P10F 40kg (approx. 88lb) — 2.5 poods $179.95 S/H $57.00 $190.00 $124.00#P10L 48kg (approx. 106lb) — 3 poods $247.95 S/H $67.00 $223.00 $158.00

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ALASKA/HAWAII KETTLEBELL ORDERINGDragon Door now ships to all 50 states, including Alaska andHawaii, via UPS Ground.

CANADIAN KETTLEBELL ORDERINGDragon Door now accepts online, phone and mail orders forKettlebells to Canada, using UPS Standard service. UPS Standard toCanada service is guaranteed, fully tracked ground delivery, availableto every address in all of Canada’s ten provinces. Delivery time canvary between 3 to 10 days.

IMPORTANT — International shipping quotes & orders do not

include customs clearance, duties, taxes or other non-routine cus-toms brokerage charges, which are the responsibility of the cus-tomer.

• KETTLEBELLS ARE SHIPPED VIA UPS GROUND SERVICE, UNLESSOTHERWISE REQUESTED.

• KETTLEBELLS RANGING IN SIZE FROM 4KG TO 24KG CAN BESHIPPED TO P.O. BOXES OR MILITARY ADDDRESSES VIA THEU.S. POSTAL SERVICE, BUT WE REQUIRE PHYSICAL ADDDRESS-ES FOR UPS DELIVERIES FOR THE 32KG AND 40KG KETTLE-BELLS.

• NO RUSH ORDERS ON KETTLEBELLS!

CLASSIC STYLE

RUBBER CASED

Who trains with kettlebells?Hard comrades of all persuasions.Soviet weightlifting legends such as Vlasov, Zhabotinskiy, and Alexeyev

started their Olympic careers with old-fashioned kettlebells. Yuri Vlasov onceinterrupted an interview he was giving to a Western journalist and proceededto press a pair of kettlebells. “A wonderful exercise,” commented the worldchampion. “…It is hard to find an exercise better suited for developingstrength and flexibility simultaneously.”

The Russian Special Forces personnel owe much of their wiry strength,explosive agility, and never-quitting stamina to kettlebells. Soldier, BeStrong!, the official Soviet armed forces strength training manual pronouncedkettlebell drills to be “one of the most effective means of strength develop-ment” representing “a new era in the development of human strength-poten-tial”.

The elite of the US military and law enforcement instantly recognized thepower of the Russian kettlebell, ruggedly simple and deadly effective as anAK-47. You can find Pavel’s certified RKC instructors among Force ReconMarines, Department of Energy nuclear security teams, the FBI’s HostageRescue Team, the Secret Service Counter Assault Team, etc.

Once the Russian kettlebell became a hit among those whose life dependson their strength and conditioning, it took off among hard people from allwalks of life: martial artists, athletes, regular hard comrades.

“I can’t think of a more practical way of special operations train-ing… I was extremely skeptical about kettlebell training and now

wish that I had known about it fifteen years ago…”

—Name withheld, Special Agent, U.S. Secret Service Counter Assault Team

Am I kettlebell material?Kettlebell training is extreme but not elitist. At the 1995 Russian

Championship the youngest contestant was 16, the oldest 53! And we aretalking elite competition here; the range is even wider if you are training foryourself rather than for the gold. Dr. Krayevskiy, the father of the kettlebellsport, took up training at the age of forty-one and twenty years later he wassaid to look fresher and healthier than at forty.

Only 8.8% of top Russian gireviks, members of the Russian National Teamand regional teams, reported injuries in training or competition (Voropayev,1997). A remarkably low number, especially if you consider that these areelite athletes who push their bodies over the edge. Many hard men with highmileage have overcome debilitating injuries with kettlebell training (get yourdoctor’s approval). Acrobat Valentin Dikul fell and broke his back at seven-teen. Today, in his mid-sixties, he juggles 180-pound balls and breaks power-lifting records!

“… kettlebells are a unique conditioning tool and a powerful one aswell that you should add to your arsenal of strength... my experience

with them has been part of what’s led me to a modification in mythoughts on strength and bodyweight exercises… I’m having a blast

training with them and I think you will as well.”

—Bud Jeffries, the author of How to Squat 900lbs. without Drugs,Powersuits, or Kneewraps

How do I learn to use the kettlebell? From Pavel’s books and videos: The Russian Kettlebell Challenge or From

Russia with Tough Love for comrades ladies. From an RKC certified instruc-tor; find one in your area on RussianKettlebell.com. Kettlebell technique canbe learned in one or two sessions and you can start intense training during thesecond or even first week (Dvorkin, 2001).

“…I felt rejuvenated and ready to conquer the world. I was sold onthe kettlebells, as the exercises were fun and challenging, and

demanded coordination, explosion, balance, and power… I amnow on my way to being a better, fitter, and more explosive grap-

pler, and doing things I haven’t done in years!”

—Kid Peligro, Grappling magazine

What is the right kettlebell size for me? Kettlebells come in ‘poods'. A pood is an old Russian measure of weight,

which equals 16kg, or roughly 35 lbs. An average man should start with a 35-pounder. It does not sound like a lot but believe it; it feels a lot heavier thanit should! Most men will eventually progress to a 53-pounder, the standardissue size in the Russian military. Although available in most units, 70-pounders are used only by a few advanced guys and in elite competitions. 88-pounders are for mutants.

An average woman should start with an 18-pounder. A strong woman cango for a 26-pounder. Some women will advance to a 35-pounder. A few hardwomen will go beyond.

“Kettlebells are like weightlifting times ten.”

“Kettlebells are like weightlifting times ten. …If I could’ve met Pavelin the early ‘80s, I might’ve won two gold medals. I’m serious.”

—Dennis Koslowski, D.C., RKC,Olympic Silver Medalist in Greco-Roman Wrestling

Announcing:

TWONEWSIZES!

Many of you have askedfor an intermediate ket-tlebell between the4kg and 8kg. So hereit is… the 6kg (13lb),which like its sistershas a steel handleand core with rubbercasing. Great forweighted jointmobility drills!

And then, we’veuncaged “THE BEAST”, a monstrous 48kg(106lb) of solidiron, for the ultimatein hardcore training.Swing it, clean it, snatchit —and, if you dare, trypistols, pullups andpresses! Are you man (orwoman) enough to tameTHE BEAST — or will THEBEAST tame you?





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How to stay informed of the latest advances instrength and conditioning visit

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Visit www.russiankettlebells.com and sign up for Pavel Tsatsouline’s free monthly e-newsletter, giving you late-breaking news and tips on how to stay ahead of the fitness pack.

Visit www.dragondoor.com/cgi-bin/tpost.pl and participate in Dragon Door’s stimulatingand informative Strength and Conditioning Forum. Post your fitness questions or commentsand get quick feedback from Pavel Tsatsouline and other leading fitness experts.

Visit www.dragondoor.com and browse the Articles section and other pages for ground-breaking theories and products for improving your health and well being.

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