Russian Kettlebell TestimonialsRKC vs
USMC PRT my personal experience
Lately there has been an ongoing
debate about the effectiveness of RKC both towards combat fitness and fitness
in general. I'll give an example of what happened to me. I downloaded the USMC
PRT PDF, posted below by GARM, over a year ago, I worked hard at it for a three
months with poor results. After 3 months I was barely able to squeak out 3 and
1/2 pullups. I could barely run 2 miles. Go ahead and laugh. Enter PTP, then
RKC, within 5 weeks I could do 13 pullups via GTG.
I will take RKC any day over
this type of PT, however, I will do whatever it takes to obtain my objective.
IMO RKC is the best way. I recently passed a full USMC PFT without even
training for it. I can do more pushups now than ever, without even training
them. The deadliest weapon in the world is a Marine and his rifle. But there is
no reason why the Marines or any other branch of Armed Forces should not
substitute their current PT program with RKC.
Flame away.
From: Christian Rubio. Date/Time: 2002-04-07
Results @
Maxercise
I began RKBC at Maxercise. In three weeks I have lost a considerable
amount of body fat. My strength endurance levels have never been higher and my lower
back pain is diminishing. In three
weeks, I am going to substitute a PTP routine.
I will keep you posted on my future progress and thank you for the great
info you put out there.
p.s. Steve is the man!
From: Robert Monti. Date:
Pavel,
Jump experience!
Hey, Pavel did you ever get to
jump
Actually, what I wanted to tell
you is that I can tell a noticeable difference from my last jump from doing
your training with Kettlebells, and GTG with Pistols and Chin-ups. While
everyone else was struggling with the simple task of sitting down and getting
back up after they rigged up in their parachute, I had no problem thanks to all
those Pistols. Also my chute was lighter feeling and didn.t bother my lower
back one bit.
Here.s a funny story too... when
it was time to get rigged up I went over to one of our team Sgt..s who has been
giving me a bad time about my KB training and asked him if he would like me to
rig him up. This guy is at least 230 pounds and I made sure to get his harness
extra snug, since I know male soldiers appreciate that by the expressions on
their faces. I.ll just leave it at that. Although, it was pretty funny when I
was tightening his back straps and the jumpmaster starting laughing and said
something to the effect of how he didn.t think it was possible for a big guy
like that Sgt. to comprise so well. Needless to say, my team.s going to the
field next week and you better believe I.m throwing at least one of my KB.s in
my Hum-V and that team Sgt. whom I rigged up today said he was going to give
them a try. They.re slowly breaking down... kind of scary.
Airborne and loving it,
Tonya
From: tonya1980. Date/Time:
2002-03-06
Another
"What the heck" effect
Ok, been hitting the K-bells
with a vengeance as hard as I safely can. I'll admit, I get snickered at for
using them, but I didn't care because I just knew they would help me out in my
athletic endeavors. Well, today I got some proof. My wife and I ordered a king
sized bed and it finally came in today. No problem, except that we live four
flights up! To guys show up to deliver the bed. Me being me, I jump in and take
on my fair share. The stairwell is really tight so we had to slide it up the
banister at times. We were just about to make the final turn when something
went wrong and the whole thing started going over the banister. Now for as long
as my loving wife has been waiting for this bed I was fully prepared to sail
right over the banister with it in the hopes that the body cast I would
probably be in next time I saw her would get me a few sympathy points.
Otherwise she would just say, "why didn't you try to catch it" and I
would be in the doghouse. I grabbed to the box it was in and latched down for
all I was worth (K-bell forearms!!) By reflex I locked down my abs and
tightened every muscle in my body. This move alone is probably the ONLY reason
I didn't throw out my back. After a few seconds of "Oh my God I can't
believe I caught it!" I wrestled it back onto the banister and up the
stairs.
THANK YOU PAVEL!!!!!!! Not only
am I stronger, but lifting (and not just weights) SMARTER!!!-Medic1
From: Medic1. Date/Time: 2002-02-06
Worth
Every Penny!
First workout today with the 53
Lbs. KB. Loved every minute of it. That and the 36 Lbs. were the best
investments I've ever made! Love sweating on a cold, winter morning!
From: RickyB. Date/Time: 2002-03-17
I have already enjoyed the
"what the hell" carryover from KB swings & snatches. I went from
a difficult PR of 300 to a comfortable PR of 325, without any deadlifting for
approximately six weeks prior to the PR.
Now Pavel has given me a
systematic way to work into my deads.
From: Johno Date/Time: 2002-04-09 20:56:06
Kettlebells
and One Arm Pushups...Results
I have the 1 pood and 1.5 pood bells.
In my youth I could do about 15 one arm pushups on my right arm and 10 on my
left. I had not tried to do them for about a year. A year ago I could do 3 or 4
on my right and struggled to do 1 one on my left. I work with teenagers and one
of them was attempting to do handstand pushup. I asked if he ever did one arm
pushups and proceeded to demonstrate. I did 10 on my right and was able to
bring my hand completely off the floor about 1.5 inches on each rep! I am 44
years old and I could not do that in my twenty's. The kid I was demonstrating
for was as shocked as I was. I then did 10 on my left. ( no bounce).
I started doing my KB workouts
in late October and my workouts have been haphazard. I usually manage 2 to 5
workouts weekly. And I probably took at least 5 weeks off during this time due
to hand and finger problems because of poor technique.
I am completely sold on KB
workouts. I have lost about 2 inches on my waist and I feel great. My Aikido
practice has improved greatly since I started. Power, speed and balance,
endurance and wind, have all improved. I am getting the 2 pood KB for
Valentines Day. This KB workout is got to be the best thing that I have every
done.
From: Aiki4me. Date/Time:
2002-02-10
Re:
Kettlebells meet aikido
As you can tell by my nick,
Aikido is my chosen martial art. I have had the same observations. I have been
training RKC since October. First with the 1 pood and added the 1.5 about 2
months ago. I often get to be the crash test dummy (uke) for tests. During and
after Randori, I would be sweating buckets and sucking wind. Now I barely break
a sweat and don.t get winded hardly at all. Not bad for a 45 year old smoker.
Soon to be ex-smoker. A few more things I noticed.
1. Better connection with Nage's
center.
2. Shock resistance improved.
3. Wrist strength improved
greatly. (Handy when working with newbies on Nikyo and Kotegashi.)
4.Improvement in Ki extension.
5.Hand and foot speed is faster.
6. Two year old shoulder injury
is much better than before. (Injured when arm collapsed during standing forward
roll)
From: Aiki4me. Date/Time: 2002-03-24
Re: Hey
Brett, What are your secrets for increasing verticals?
Andy68,
There really isn't any secret. I
feel the increase was due to the KB.
In grooving the hip thrust and
the coordinated triple extension of the hip, knee, and ankle, I was finally
able to use the power available to me in my jumping.
Of course the dynamic tension
and power breathing are an integral part of the program.
Hope this helps...
PTP
Brett
From: BJones RKC. Date/Time: 2002-02-19
Kettlebell
WOW
I have my kettlebell three weeks
now and WOW! So far my back and shoulders are growing and getting cut up all at
once and my forearms look like Popeye's.
I can't stop eating but I
haven't gained an ounce but have lost an inch in my waist.
Thanks to Comrade Pavel
From: Robert
Arciola. Date/Time:
KB magic
I went to
Arthur
From: aet51. Date/Time: 2002-02-18
Re: People
of Dragon Door!
Steve,
I think responses you've gotten
outline most of the Party info on why KB are better than DB. As a relatively new
addition to the forum, about six months, just let me comment on my experience.
1) I did snatches with DB for a
few months awaiting purchase of KB and using lighter weights. The KB is another
animal, for all the reasons you've heard. The exercises that can be done with
the DB are about 75% "complete" in my opinion, compared to the KB
versions. Just as one example, with the Snatches, there is a whole different
pattern of grip work required as you tense-relax-tense your grip.
2) The KB marries strength, agility,
balance and technique. Primitive yet sophisticated. A minute to learn, a
lifetime to master, etc.
3) I started with a one pood and
1.5 pood; I have added a second 1 pood. In the course of time I will have two
sets of all three, but no rush, the little ones can be plenty punishing.
4) There is also a primitive
psychological allure, similar to that felt by anyone who loves
"iron." There is also an element of doing something that is edgy, and
that has a component of danger. There are four or five guys on any given day in
my gym doing DB snatches, etc. There is one guy, me, doing KB work. Most of
those four or five DB guys clearly want to try the KB, those that have given
them a shot are amazed at the difference.
I don't know how much you hang
around this forum, but you have gotten feedback from some top people that I've
learned a lot from. You won't be disappointed if you give the KB a try. Plus,
you've got Andy's money back guarantee; it doesn't get any better than that.
Good training.
Barry
From: Barry1001. Date/Time: 2002-02-25
Progress
after RKC class
Greeting to all of St. Paul RKC
folks! I only started PTP back in Nov. and I had never done a DL before. I
started with 45lbs (I am female, 5'2", 110lbs soaking wet, age 42). Just
before the RKC class, I had made it to 105lbs for 5 reps and it was time to
cycle. I got back from the class and I made it to 130lbs for 5 reps! Thanks
Pavel and everyone else in the class.
From: Beth_RKC. Date/Time: 2002-03-05
PTP &
RKC very functional for me
Comrade I can only speak for
myself but I have found PTP and RKC lifting programs to be extremely applicable
to martial arts, and working construction. I have tried other methods of
lifting and found them detrimental to anything outside of a weight room. Even
without kettlebells high rep DB snatches have had a "what the hell"
effect of improving my ability to balance heavy objects over my head and
explosively lifting irregularly shaped objects, grappling and striking. I apply
the full tension methods Pavel teaches whenever I have to lift or hold anything
particularly heavy. It helps me at work even though that is not the specific
goal of my training.
That having been said, I think
you would have a hard time finding any exercise that wasn't functional on some
level. I prefer the basic lifts (squats, DL, side press, standing press,
cleans, snatches) because I find they give me the most return for the time
invested. Serious athletes usually have a carefully planed year long periodized
program of general physical preparation and sport specific exercises. Even then
I think that PTP and RKC will have a great deal to offer during certain phases
of any athlete's training cycle. For me, "Functional" is a shorter
way of saying "practical, efficient training that provides strength and
endurance for situations found outside of weight training gyms". This of
course is just my opinion. Perhaps the more knowledgeable Comrades on this
board will give their interpretations of "functional".
From: Black Coffee. Date/Time:
2002-02-14
Hi!
My name is Brenda Delos Santos
and own South Bay Jeet Kune Do with my husband Bobby Delos Santos.
We both use KettleBell as a
cornerstone of our training and has made a tremendous difference in our over all
performance and appearance!
Thanks,
Brenda Delos
From:
fat loss
redux - most mileage from a 1 pood KB?
6 weeks of mostly KB workouts
have dropped an inch off my waist and burned off a lot of fat. My overall
weight has not changed a bit, and I seem stuck at 212 lbs. My body seems to
adopt to new exercise very quickly and doesn't like to use up much of its fat
reserves... I take in about 2600 cal/day, following a Clarence Bass type diet:
plenty of veggies, fruit, nuts, nearly zero processed foods, and about 180g
protein.
What's the best way to increase
the intensity of the KB workouts to try to kick some more fat away? I've
started adding the breathing snatch ladders in Pavel's latest newsletter.
Should I compress rest periods more? I already will jog or jump rope for 30
seconds or so then rest for 30 sec between
KB sets. All I've got is the 1
pood KB, it'll be May before I can afford the 1.5.
From: Brian G. Date/Time: 2002-03-06 07:23:23
Thanks for
the info Com. Pavel!
I recently pulled 375 a PR
single for me after about two and a half weeks of fairly heavy triples and then
sets of 5 thereafter for the Bear variation.
I'm doing RKC training now, but I wonder if when I get back to PTP if I
can pull 405. When I did the 375 pull,
it was heavy, but came up smoothly! I've
been doing RKC ballistics incorporated with PTP Bear Benches and Clean and presses. The PTP bench and the clean and presses are
done three days per week, before any ballistics with a 55 lb dumbbell. I'll do circuits with the ballistics. For example, a set of 10 reps each arm of
swings, rest the amount of time it took to
perform the set, then same with
cleans, then same with snatches. At
most,
I've done 6 sets of ten reps
each arm, and I am dripping with sweat.
Is this OK to increase my pull later on.
Also, I've noticed that even though my calories are slightly down now,
I've lost fat in the last week and a this, even though I was trying to gain
weight on the PTP Bear Deads?
Thanks for your anticipated
assistance and advice.
From: Nick Radonjic. Date/Time:
MWR wants
Kettlebells, maybe...!! Pavelizer
I approached the office, which
manages our Gym here at Eagle Base about securing my Kettlebell there for my
use. I spoke with Ed Winters, a program
director with Moral Welfare and Recreation.
MWR runs the gyms in the Army and this is a civilian organization run
with non-appropriated funds. He became
interested and I shared your most recent article in MM about the Marines and my
RKC book with him. He expressed interest
in possibly buying some Kettlebells and logging use for a potential mass buy
for the entire IFOR area!
Putting this in perspective, It
is my belief now that Kettlebell training will result in better results in
preparing soldiers for the new US Army PT Test.
It consists of: one mile run, 100m sprint, standing long jump, some sort
of bodyweight squat, pushups and the "Heel Hook", which is a hanging
leg raise which ends with the legs wrapped around the overhead bar. There is quite a bit of nervousness with
soldiers about this test. The test will
probably be in this form when approved some time this year. My problem with the new PT program is the
majority of exercises require partners to do effectively. Teamwork is awesome but for National
Guard/Reserve soldiers, they are not usually around training partners the
majority of the time to do these exercises effectively.
Female
soldiers/civilians/everyone bitch about not wanting to gain muscle but just
want to "tone up" and loose fat.
Well RKC seems perfect for them!
A strong selling point and one that I told him.
Your RKC training/BPA seems to
be the most effective solo military oriented physical training I have ever
encountered. One of the STRONG selling
points for your program is it can be done solo effectively.
I believe it would be beneficial
to put on a demonstration in the Gym of the Kettlebells. I am in the process of getting some bigger
ones than my 1 pood. We have aerobics
classes here, why not Kettlebell classes!
When I get more confident in my Kbell abilities and some coaching from
my Russian friend I might be able to do this.
This could really help many people.
Take care,
Chuck
From: Charles
Fair Date/Time:
Hacking
fat off meat
In the last few months I've
hacked off about twenty-five pounds of lard without even cutting out the
goodies or doing any special eating plan, simply by doing three RKC workouts
per week, each of which averages the equivalent of around 120 reps of two pood
ballistics, floor to full overhead. I usually keep wheezing the whole workout,
ie, I keep the rest breaks relatively short.
From: Craig N. Date/Time
2002-03-11
Results/Comments
on week 3 of RKC
I've been on RKC for three
weeks. My first week, I couldn't even do a straight set of 50 two arm swings
without getting so sore that I had to take an extra day off between workouts.
This week's results are in.
With a 25 lb. DB:
100x1 one arm swings (50 each
arm)
100x1 two arm swings
100x1 cleans/snatch(?) (50 each
arm)--make sure to snatch ABOVE shoulder level.
20x1 one arm snatch (semi
C&J)
Rests around 60 seconds
It's almost time to start adding
weight.
2nd workout: pullup/dip ladders
to 5
When I can get all the reps, I'm
going to start adding weight. Oh God, I'm going to need KBs before I can even
afford them! Next week is going to feature some Hindu squats (playing by the
same rules) and a couple of Martial Arts specific drills.
In other news, I'm notably
"thicker" in the shoulders and traps. The inner "teardrop"
of my quad is stronger, and I've got cuts in my delts for the first time since
high school Lacrosse. Time to break out the tank tops, too, as it was 78
degrees in beautiful
From: dogchild. Date/Time: 2002-04-07
Help with
kettlebells
Mike,
I have had our athletes use
kettlebells since March of 2001 here at
I have been putting it in with
our Olympic lifting routine. The one arm Kettlebell Snatch is best. I like the
one and two arm swings. I will never give up the Olympic style lifts with our
athletes but kettlebells are a great addition. I strongly recommend Pavel's
Kettlebell book and video. As for myself I have been using the kettlebells. I
am 47 years old and have severe (grade 5) osteoarthritis in my right knee due
to a wrestling injury that when the doctors took out all of my medial meniscus.
I can even use the 72 lber., and it doesn't bother my knee as much as when
getting up to 90 kgs. on power cleans. I basically have had to give up the
Olympic lifts with bumpers for the kettlebells!
In Strength,
Ethan Reeve
From:
Ethan Reeve. Date/Time: 2002-02-23
Re: Q for Coach
Reeve
vorpalblade,
We have 20 platforms with 20
squat stands, 20 power racks, 20 utility benches
(0-90), 20 Olympic bars, 20
power bars, 20 sets of 10-15-20-25 kgs. bumper plates, 20 chin bars, and a lot
of metal plates. We do everything as a team.
We can get our 60 varsity travel
team to workout at one time. We run our workouts like a sport coach would run a
sport practice. So, it is very important that we have plenty of everything we
use. We don't have a lot of frills in our weight room. We are looking to have a
pair of 18-36-54-72 lbs. kettlebells at each one of our 20 platform stations.
Does anyone else do this? I'm not sure!
I believe we could be the first in this country. Can't speak for the rest of
the world. I have always wanted to train as a wrestler with kettlebells. I
didn't know anyone in this country that used them or made them. Too bad! I
learned more about them like many of the other folks on this forum, through
Pavel. I think kettlebells are more functional than dumbbells on the standup
explosive lifts. So, I would prefer them rather buying dumbbells for each
platform. Problem is where to store them at each platform. I'm going to have to
design a rack unless someone on the forum has already done so.
In Strength,
Ethan reeve
From: Ethan Reeve. Date/Time: 2002-03-28
PROGRESS!!!
Comrades, it seems just like it
almost happened overnight. As you all well know, around the holidays I was
porked up to 242 and I regret not measuring bf then, but I'll estimate and say 19-22%.
Anyway, after the holidays I started kicking ass and taking names with the
kbells and dropped 20 pounds in a short amount of time, it was a little less
than a month. Anyway, after that I hit a plateau, even though I was trying to
eat healthy and work out hard. Then I did 2 things differently, 1) I started
doing very intense kbell circuits instead of doing 10-20 reps of snatch for
example, then resting for 30 seconds and doing more sets until I got a
specified number of reps. And 2) I took the advice of all the Comrades and said
to hell with fancy shmancy diets or nutrition programs, I went back to basics
and burned up more than I took in. I eat 5 meals a day and stick to higher
protein diet w/fresh fruits and veggies for my carbs. Anyway I said all that to
say this: The last weigh in and bf measurement I had was on January 28, I was
221 and 17.5%, well since then when I made the 2 adjustments I knew my pants
were starting to feel almost normal again, back when I was trying to be a
bodybuilder in the summer and was in my best shape (ha ha, please no bb
comments, I have seen the light), this morning I weighed in at 216 and 15.3%bf.
It's insane, the kbells are just melting my fat away and I'm loving every
minute of it. Look out single digit body fat and visible abs, here I come!!
From: Fish. Date/Time: 2002-02-08
My Take on
DBs vs. KBs...
I've followed the threads. Talk
about digressions and tangents.
Hey! I'm a Scot. Frugality oozes
from my very pores. Yeah, kettlebells are kind of expensive. They will last
forever unless you manage to set off a half-pound of Plastique in your
basement/garage/backyard. As for the cost, go find your nearest foundry and
have them make you a kettlebell and then get back to us. If you can score a
real kettlebell in
I'm sure you can plug dumbbells
in for some kettlebell exercises. God knows I tried. Oh how I tried. You know
what? Trying to use dumbbells instead of kettlebells is like watching a black
and white filmstrip while your buddy's got the 47-inch digital plasma monitor
with surround sound. It just ain't the same and you will not be able to reap
the same kinds of benefits: motor and strength gains nor the same cardio
effects given the awkwardness of high-rep dumbbell "swings."
To sum up (and notice I didn't
mention Bruce Lee, Buddy Lee, Robert E. Lee, Lee Marvin, Lee Remick, Jerry Lee
Lewis, Jimmy Lee Swaggart, or Sara Lee) If you have kettlebells, well done. If
you don't, get em. If you can't afford em right now, don't worry the factory
will make more. If you will never be able to afford them, God bless you. Maybe
Travelocity or CheapAssTickets.com will offer a super special roundtrip to
Garrett
From: ScotPower. Date/Time: 2002-04-01
Kettle
bells and State Wrestling Champion
Pavel, I just wanted to let you
know how kettlebell training helped my 15-year old son win the 171 lb. 2A
Colorado State wrestling championship last month as a freshman (season record
was 49 wins, 2 losses, and 35 pins). He defeated a senior who was last years
171lb champion. He defeated seniors and juniors all season, in part, due to his
increased strength and explosive power that was a direct result of our
kettlebell training. We did KB presses every other day alternating with KB high
rep workouts on alternate days. He dominated his weight class and his only
losses were to the 3A 171lb champion and 3A 171lb runner-up, and that was early
in the season before we really got going with the program. We started with the
1 pood bells and then later added the 1 1/2 pod. We just received our 2 pod
bells and really enjoying them. No freshman in
From: Kbrenegade. Date/Time: 2002-03-20
Review of
RKC on Amazon.com
Pavel, I thought you might like to
see a review of the Russian Kettlebell Challenge that I posted on the
Amazon.com website:
(five stars) The Ultimate
Workout,
Reviewer: Rob Randhava (see more
about me) from
I agree wholeheartedly with what
David Cooke has to say about the Russian Kettlebell Challenge. Yes, it's
expensive, not a lot of text, and he spends a good deal of time promoting his
other products. Let me start with this: if the rest of his products are as good
as this book, I'm looking forward to cheerfully giving Pavel a lot more of my
hard-earned money.
I got hooked on the basic idea
of high-rep, ballistic dumbbell exercises about a month before I actually
shelled out the money for this book, when an issue of MuscleMedia magazine had
an article highlighting Pavel's book and a few of the exercises he recommends.
It was easy for me to jump right into it based simply on the magazine article
because I had a lot of experience with "Olympic" lifts like the clean
& jerk and the snatch. But I had never tried them with dumbbells before
(I'll get actual kettlebells eventually), and in two decades of lifting weights
I've never experienced anything like this before. It is incredibly grueling,
but the workout really does do everything that Pavel says it does: build
explosive strength, burn fat, tone up your muscles (actually more like it turns
them to steel). As exhausting as the workouts are, though, and as much as I
dread going into the gym most days to do it, it's also surprisingly easy on my back
and all the joints that usually ache after a "conventional" lifting
workout.
Bottom line is that at a few
months shy of 30, after only a few months of the "Russian Kettlebell
Challenge" (again, only using dumbbells for now), I'm heading towards
being in far better shape than I ever was in my late teens or early 20s. I'll
probably never go back to those outmoded, obsolete 21st century workouts again.
So why did I buy the book, if I
was already getting great results from a magazine article that I had only read
one time? For me it was because the book showed me more great "old
school" exercises . . . For example, I had never tried a "bent
press" or a "side press" before. Wow. Not too many barbell
exercises or "Hammer Strength" machines will set your lats,
shoulders, abs, obliques, triceps, and biceps on fire all at once, like a bent
press will.
Why should most people get this
book? I'd imagine that very few people know how to do lifts like the clean
& jerk or snatch correctly, and most people probably don't even know what a
bent press is! There is a lot of technique involved, and Pavel teaches you what
you need to know; i.e. how to do these potentially dangerous lifts properly and
- equally important - avoid dropping the weights on your head. He teaches them
in a way that comes across as very simple, though, and easy to learn - and with
a style that helps to get you motivated. Again, I'm totally with David Cooke on
this one: I challenge anyone - who's actually put this book to use - to come
forward and honestly say they didn't love the results!
From: Rob Randhava. Date/Time: 2002-01-03
Gains
since becoming "Pavelized"
After adding PTTP and RKC
techniques to my training ,my weighted dips have gone from 90 to 110 lbs for 5
reps(in 2 weeks!), weighted pull ups from 45 to
60 lbs. (neutral grip).
Using hi-rep snatches as the
main cardio exercise over a 2 week period, I achieved a min./mile time in a 5k
race that I normally would only achieve after a month of training using mostly
running. I plan to experiment with this further this spring race season. Who
knows, maybe I'll actually place in my age group! I move up to the next one
(50-55 yrs.) this June, so it should be easier!
At the RKC certification I was
unable to do deck squats, which I blamed on the lack of flexibility in my left
knee (due to a broken distal femur in 1987). With a little practice this
weekend, I can do them fairly easy. Maybe because I've doubled up on my Snatch
workouts since that fateful previous weekend.
This stuff really works. Thanks
to all those whose advice I've followed on this website, and especially to that
fine Russian gentleman whose name you all know!
From: John Sansone. Date/Time: 2002-02-25
Kbs
Definitely The Way To Go (long)
I just wanted to thank Pavel
once again. A little while ago I discovered this website and became interested
in functional strength and his training methods over the played out Joe Weider
methods and those of the muscle mag set. I bought Power To The People and read
it cover to cover! I trained using those methods for a month and the curiosity
about Kbs overwhelmed me. Whoever wrote up the sales pitch for the Russian KB
Challenge book and video is an expert salesman! I bought both the book and the
video and two KBs the 1 pood and the 1.5 pood and right now Im contemplating
two more matching KBs and maybe a lighter one for my wife! Well before I start
rambling, I just wanted to say I.ve never gotten such results from any weight
training of other type of exercise before!! I have been training 5 to 6 days
per week. Each day concentrating of different types of movements, one day
ballistics the next grind. Coupled with some bike riding and pullups I have
indeed changed my physique for the better! My goal is to look like the Hercules
rendition Pavel speaks of in the RKC book. And I have to say I.m getting there!
Following the program maximum rules is key and I try to keep practice sessions
to less than 45 minutes to 30 minutes. I.m starting to see the physique I had
10 years ago! I just wanted to say thank you all again, especially you Pavel!
Yours In Strength,
Comrade John
From: JohnnyK. Date/Time: 2002-04-12
An
overnight example of the KB "What the Hell?" effect
At work I have an Ironmind
Captains of Crush gripper, # 1. The most reps I could comfortably bang out was
7 or 8 with the right hand, and about 4 or 5 with the left.
Last week I got my 24 kg KB
(have had the 16 kg for a while). I did some sets of military presses with it
the first night (and tried and failed at doing the bottoms-up press), and it
felt like I had to grip harder/tighter than for any other exercise I've done. I
can side press at least 60 pounds, but the KB's thick handle made it much more
challenging than that.
So about 16 hours later I tried
the gripper, and I did 12 reps with the right hand and 10 with the left. Now I
can do at least 13 with each hand.
Yes, I made sure I was using the
#1 gripper and not the trainer. I did spray some WD-40 on the #1 several days before
because it squeaked pretty loud, but I didn't notice any difference in the
difficulty until after I played with the KB. My boss also uses the # 1 every
now and then, and he said it seemed the same.
I take it from this that my
nervous system started recruiting more fibers overnight. Would that be
accurate? Has anyone else had such an immediate experience like this with
weights or KBs? I'm still pretty surprised about it
Thanks for any comments!
From: Jsnow. Date/Time: 2002-02-18
Safety of
the one arm snatch? (decision time!)
The one armed snatch is quite
safe when performed according to the instructions. Take your time learning the
lift. I had a hard time figuring out the flip at the top. With a little
practice and some good tips from the members on this board I figured it out.
There are plenty of good exercises in there to work with until you have
perfected the snatch. You can get a good workout with high rep swings, cleans,
and jerks. Of course there is also a whole battery of Grind exercises for you
to do as well. Go get a KB and RKC I think you will be happier than with Combat
conditioning. You can always include some Combat conditioning drills in your
workouts but I don.t think you will find that necessary.
For inspiration, I dumped three
pounds this week using KB's. I am an experienced trainer who usually finds it
difficult to loose more than one pound a week most of the time. They really do
work.
From: Mongo. Date/Time: 2002-03-03
Went to
the Gym for the first time in months today...
I have been working out with
Kbells for over two months now, and haven't set foot in a gym during that time.
I also haven't pulled a deadlift, any deadlift whatsoever, in over a year and a
half. Did the following:
Military press- 150 for 6, 160
for 4, 150 for 4.
W.towel pullup- bw+85 for
5,5,4,4,3
One arm dumbbell clean and jerk-
80 for 5, 90 and 100 for 3, 105 and 115 and 120 for a single.
Deadlift- 135, 225, 275, 315,
365, 405, 435
At 168 pounds, I deadlifted 435
without deadlifting for a year and a half. Add to that the record 120 pound
clean and jerk, and I am a happy camper. The main thing is that I now I'm
getting everything I need from kettlebells. Strength, endurance, power,
strength-endurance..... truly awesome. Thanks Pavel...
From: Johnypullups. Date/Time: 2002-03-24
Kettlebell
carryover to volleyball=success
I haven't seen many posts
regarding athletic performance gains with kettlebell training so I want to
relate to the Party my success in the brief time I've been slinging around my
puny 1 pood kettlebell, more specifically as it relates to recovery. For over a
month my volleyball team hasn't played in a tournament due to scheduling
conflicts, injuries, etc. and during that time I've been practicing mostly the
ballistic drills, swings and one-armed snatches with some military presses
thrown in. Well, after an all day tournament yesterday, with 6 matches that
lasted up to an hour each, I finally got to see what everyone has been raving
about for myself. Although I didn't notice an increase in my vertical leap I
was able to jump just as high and come in for my approaches just as fast at the
very end of the day as the beginning. I play one of the most physically
demanding positions in volleyball, middle blocker, and normally the day after a
tournament I can hardly walk and experience delayed onset muscle soreness in
nearly every muscle in my body, especially my abs and legs but I woke up this
morning with hardly any ill effect. It's unbelievable! I'm the grizzled veteran
on my team at 34 but after long rallies when my much younger teammates were
sucking wind I felt fine and after the last match when they were all hobbling
around, moaning and groaning I felt fresh as a daisy. Who knew kettlebells
could have such a profound effect?
From: majorwoody. Date/Time: 2002-02-11
Kettlebells
RULE!!! (longish PR ramblings)
Comrades!
I have been doing nothing but
RKC for 2-4 days a week since November and I just dusted off my barbell set to
see if my deadlift had suffered much. My previous best had been a shaky 300 for
a single rep. Well, I had decided to skip my workout for tonight due to some
arm and back soreness from working out the past couple of days (read: "I
didn't feel up to doing any real work") but reading through the latest
posts had me stoked to do SOMETHING. So I went to the garage, loaded up a
barbell, and, having given up warmups a long time ago, proceeded to crank out 5
solid singles with 300!!!
I got my Bachelors Degree in Kinesiology
4 years ago and I have been a student of fitness for the past 10, and I have
long searched for a mode of fitness that could deliver everything I wanted.
With thanks to Pavel (and a tip of the hat to Brooks Kubik) I have totally
modified the way I look at exercise. No longer do I pursue a physique that
would impress Bill Phillips--I now seek physical capabilities that would
satisfy Russian crazies like Igor Sukhotsky and Anatoly Taras. (BTW Pavel, I
anxiously await your article on
I have spread the Propaganda
where ever I go and have introduced a new comrade to the evil of the
kettlebell. He has purchased a pair of 60# dumbbells for working out at home
and is apparently terrorizing the college gym he frequents by carrying sandbags
for a couple of miles around the track and performing Turkish getups with 85#
dumbbells. Ahh, he makes me proud. I believe he has just ordered a 1 pood and a
1.5 pood.
For the record, I tried for a
long time to "make due" with cheaper dumbbells. I have a pair of 50s
(not too hard to work with) and a pair of 100s (very hard to work with) but
they DO NOT COMPARE TO KETTLEBELLS. If you aren't sure about laying down the
hard earned cash for a KB, I honestly urge you to make the investment. My
dvukhpudovik has been the best fitness investment I have ever made, my degree
notwithstanding.
Comrades, years ago when I began
to seek improved performance, and not just improved looks, I read of some
people trying to achieve 300-400-500 status, meaning a bench press of 300,
squat of 400, and deadlift of 500.
For some time, this summed up my
pursuits as well. However, I have expanded it to a goal I call
"1234567." My [long term!] goal is:
a pullup with 100# around my
waist
a clean and press of 200#
a bench press of 300#
a squat of 400#
a deadlift of 500#
1 mile in
sit and reach of 7 inches past
my feet
And for the first time, I will
NOT be sitting down for hours trying to think up the perfect split system, and
combination of free weights and machines, and six meal per day nutritional
schedules, and supplementation schedules, and the 100% fail-proof perfect
set/rep equation and ROM and time under load.....I WILL, however, pick up my
kettlebell and just enjoy the pain. And THAT will work.
Be strong,
Matt
From: Matthias. Date/Time: 2002-02-25
Testimonial
on effects of KB's - longish
I know I'm mainly preaching to
the choir here, but I wanted to share some of my results after using my new 1
pood KB for the past month. A month ago I could only do 1 pullup. I'm a bit
embarrassed to have to admit that here, but there you go. Today, having not
tried to do any pullups for the past month I did 3! Again, no great shakes
around here, but a 300% improvement for me. A few minutes later I did 3 again
just to prove to myself that it wasn't a fluke. A few minutes later I did 2 - I
might have been able to crank out another, but I didn't want to go to failure on
it. I followed up with 3 dips, again something I haven't been able to do
before. I decided to try deadlifting. I'd only done it once in the past month
and put 245 lbs on the bar - 20 pounds heavier than I've ever done with the Oly
bar. I got it up! I did a set of 5 at that weight and finished with a 1x5 at
215lbs. The lighter weight almost felt like it floated up.
What fun! I'm sold. Thanks for
listening.
Mark
From: MarkWT. Date/Time: 2002-04-09
Yet
another reason to say thank you to Pavel and the forum...
A BIG thank you to all the
people that contribute and make this forum great. I just got back from TDY at a
base I hadn't been to very often and didn't know the lay of the land very well.
Couple that with long working hours and no means of transportation save my feet
and I would have had a problem working out. Before I stumbled on Pavel and
Dragondoor forum I was a bells and whistles kind of guy. I had to have a full
gym to get through a workout, and it just wasn't a workout without the bench press
and arm curls.
Since learning a new way to look
at physical training, and the in's and out's (read pain and pleasures) of
K-belling I don't see things like that anymore. All I had for the TDY were my
K-bells that I brought from home and the billeting room. Everything got
utilized from the chairs for push-ups and pistols, to the doors and doorjams
for pullups and stretches. Each and every workout I did left me exhausted,
sweaty, and grinning from ear to ear. Thank you Pavel and forum for teaching me,
above all, to make more out of what I've got. Medic1
From: Medic1. Date/Time: 2002-04-02
Tsatsouline
is KING!
I managed to get this e-mail
address from Clarence Bass, who was around when Bob Hoffman, York Barbells, and
my dad were promoting weightlifting here in the
THEY DO NOT SCARE ME NOW!!!!
You, sir, are changing my life
with your philosophy and training regimen.
I cannot believe what my body is turning into already, and I am only
using
dumbbells, not Kettlebells,
which I expect to earn money to buy next month. 30 years of circuit training,
with numerous tears, injuries, even breaks cannot even compare to how I feel
and look after only three weeks. I feel
like a beast, even after my workouts, which incidentally, freak out my gym to
watch. You obviously are such an awesome
icon of the male form, I would be proud to look even half as good as you, and I
expect this year achieve this. I have
lost more fat in 3 weeks than I did doing the bodyforlife program in 6!!!. And
I need to. From 315 last October, I am now at 274 and falling fast. I am advocating the Warrior diet as the best
to do with your method. I have biceps
ALREADY PEAKING!!!. Never have I had a
peak to my biceps. Usually they just get
bigger overall. I actually have small
but growing point!!!
What can I say Pavel, I am glad
the wall fell down in '91. Glad you are here.
I am loyal to YOUR party. And I am already well past just liking
you....If you ever come to the southwest, please visit the best place in Texas,
AUSTIN. We all do not ride horses,
sometimes we ride Harley's!!
Friends forever, Tonto (aka
Mike)
From: yeowzuh. Date/Time:
Steve...
I just got (well made) a kettle
bell and let me tell you their is a world of difference. The flip of the weight
at the top the grip training and impact training are all invaluable. You can
use dumbbells until you buy or make your own kettlebells. You are better off
with them. I dumped the classic 1% body fat last week working with the KB. The
snatch is so much more challenging with the KB. I have trained with DB and BB
for a long time and I think that KB are definitely worth adding.
From: Mongo. Date/Time: 2002-02-25
How to add
80lbs to your DL in three weeks without DLing!!!
All you have to do is take
Supper XXX Gain and you can do it too.... NOT!!!
Ok before I get flamed off the
board, I am sure I can.t keep up this kind of thing. Otherwise, I will be DLing
over 1400 pounds by the end of the year (which I seriously doubt). About three
weeks ago I got a 1 pood KB. For the first week I worked with it a little and
still did my PTP style workouts. I have dumped about 8 pounds in the three
weeks. For two weeks as of yesterday I have been working KB almost exclusively
(I still did pullups and pistols). I decided to go over and find out how KB had
effected my DL. To my amazement my previous max of 285 felt like paper. So I
tried 300. Still not too hard. Then I did 315. Difficult but still not too bad.
So I said what the hell and put 365 on it. And it went up!!!
Why this miracle? I am going to
have to guess its nervous systems gains from KBing as well as explosive gains
for the start. I know 365 is still not that much on this board but for me it.s
really good. I am one of those people Pavel jokes about with a big squat and a
tiny dead lift. Maybe in a few months I can get up to 400. The great thing is I
am an experienced lifter. (never did too many DL though) I haven.t gained like
this since I was 15! Have fun guys and if you haven.t bought a KB go do
it!!!!!!
mongo
Excellent, Mongo, Excellent
From: Mongo. Date/Time: 2002-03-04
1st time
I've grappled: PTP & RKC really work!!!
Just wanted to post that the
first time I grappled in my martial arts class was last night. I study a blend
of the martial arts, including, but not limited to Tae kwon do, Jun Fon, Wing
Chun, Tai Boxing, Kick Boxing, Boxing, Jiu Jitsu, Savate, etc. AT any rate, the
drill that we did was that we are seated back to back, and when the instructor
says go, you try to make the other guy tap out within one minute. I weigh 180
lbs. and I tapped out a guy who's 250 lbs.!! We immediately switched and then I
tapped out another guy who outweighs me by about 40 lbs., with an arm bar!
The only reason that I was able
to do this was because I can feel that I was stronger than both guys, including
absolute strength, and certainly relative strength. This is all due to PTP and
RKC!! Thanks again Pavel!!
Nick R.
From: Nick Radonjic. Date/Time: 2002-02-19
Re: Is it
worth it?
What are your fitness/health
goals worth to you? Personally, I don't think of Pavels stuff as an
expenditure, it's an investment to me.
From: nikko. Date/Time 2002-04-01
Training
update (long - my apologies) any advise welcome.
Comrades,
I am only able to get to the
computer about once a month and thought
I would post how I am doing.
After working out with KB's only for about six weeks (re: not trying to do PtP
and RKC at the same time) my resting pulse rate has dropped from the mid 80's
(bad) to an all time low of 52 bpm. I have also been able to tighten my belt a
notch or two and may soon need a new duty (gun) belt as my old one is getting
to big. I also actually have muscles on my arms that I have never seen before.
They are just slight curves now, but I have always had straight
"stick" arms. my legs and back are also toning up.
My workouts consist of doing as
many swings, cleans, and snatches as possible. I rotate them through the work
out concentrating on keeping my pulse rate around 145 bpm for about 20 mins.
For instance I will start with a palm press (Really like the way I have to work
on balance) x5 for each arm two times and then I will do as many snatches as I
can with each arm short of failure, take a short break do as many cleans as I
can w/ each arm short of failure, take a break, so some easy swings to keep my
pulse up, do some clean and push presses or jerks, rest, do more snatches, etc.
until I have kept my pulse rate up for at least 20 mins.
Sometimes I will do what I call
my sprint set where I go through swings (say 15 each arm) the without stopping
move on to snatches (say 10 each arm) the without stopping cleans with a push
press (about 5 each arm) then cleans (about 20 each arm) and finish of with
under the leg passes (about 30). After this I collapse for about a minute, do
some light swings and then move into something else like some snatches or
cleans.
The workouts are very free form
and I gauge them according to minor chest pain/breathing difficulty (asthma and
I hate using my inhaler--makes my heart race).
I have never been in shape in my
life before and am no expert at all, but this seems to be working. When I get
back from vacation I plan on taking three weeks for a PtP cycle, then get back
to RKC. I apologize if this was to long and not written out the way workouts
usually are. I keep records and my reps have gone up and times are longer when
I am rested and have the time for a "killer" workout. thank you all
for any advise given.
From: phil459. Date/Time 2002-04-11
Did Hindu
Squats, then did RKC...
I did Hindu Squats for about 9
months as part of a CC-style bodyweight regimen. My waist stayed at 36".
I then took up PTP and RKC.
After about 3 weeks of RKC (mostly swings and under leg pass, some push
presses, jerks, and 2-hand bottoms up MP) I tore up my pants doing push presses
(it was Halloween, didn't want to scare the trick-or-treating kids in my nasty
workout clothes). I had to go buy a replacement pair and was shocked to find
36" waist pants being too large - I had to get a 34" waist pair. All
with no diet changes.
So for me personally, RKC
ballistic drills - especially swings - has been more effective than Hindu
Squats for burning body fat.
From: phv. Date/Time 2002-03-06
Re: People
of Dragon Door!
Swedan55,
There is a great difference
between the kettlebell and the dumbbell. Last year before I had worked with the
kettlebell I used an 80 lbs. dumbbell and performed 20 sets of 5+5 on the
snatch in 20-25 mins. and it didn't really bother me all that much. However, 10
sets of 5+5 with the 72 lbs. kettlebell just about floors me. The most I have
done in a row with one arm on the 72 lbs. kettlebell is 25+25 and that is the
workout. Hope this helps you. Now, I prefer to work with the 36 +53 lbers. most
of the time.
In Strength,
Ethan Reeve
From: Ethan Reeve. Date/Time: 2002-02-25
Re: That
is BRILLIANT!
Yuri,
take your bodyweight on bar and
start where you feel your level is:
30x2 in 30 mins.
20x3 in 20 mins.
15x4 in 15 mins.
12x5 in 12 mins.
10x6 in 10 mins.
8x7 in 8 mins.
7x8 in 7 mins.
6x9 in 6 mins.
3x10 with 1 min. break after set
3x11 with 1 min. break after set
3x12 with 1 min. break after set
2x13 with 1 min. break after set
2x14 with 1 min. break after set
2x15 with 1 min. break after set
2x16 with 1 min. break after set
2x17 with 1 min. break after set
1x18, 1x12 with 1 min. break
after set
1x19, 1x11 with 1 min. break
after set
1x20, 1x10 with 1 min. break
after set
By this time you should be
pretty close to 1x30 reps with bodyweight.
I have had football players do
48, 45, and many in the 30 reps range training this way for the NFL test on 225
lbs. bench. We also had them do this only once per week while doing heavy
singles once per week. Along with this we did 4x8's twice per week on dumbbell
bench triceps extensions, plate raises, chinups. We used the 225 lbs. on bench
only when we went for reps. On singles we worked up to only did 1 single at
1RM.I'm sure there are many ways to attack this so be creative. I tend to not
like the bench all that much. I still don't care that much for this as a test
of strength for football players. I wish they would test the kettlebell
clean-n-press for reps with a 72 lbers.
In Strength,
Ethan Reeve
From: Ethan Reeve. Date/Time: 2002-03-13
I've added
RKC explosive drills to my regimen with great success
The bodyfat is melting off while
my muscles seem to be getting "denser".
Someone I work with came up to
me the other day and said, "you're getting in better shape right before my
eyes".
Really - the results are so
amazing, it's immensely motivating.
No, you can't spot reduce
(except with surgery) so fat loss has to be systemic. From: Master Rinpoche. Date/Time:
2002-01-31
These
explosive KB drills are making me svelte
OK,
I'm doing my best to watch what
I eat - and this has been helpful.
Last night I didn't get home
till late, and I had no groceries, and it was snowing (sounds like the
beginning of one of my grandfather's stories). The only thing open close by was
McDonalds, and my wife was yelling that she was hungry and wanted something
quick.
I was starving and ate a big
mac, super size fries, coke, apple pie, and hot fudge sundae.
Weighed in this morning -
expecting to have bloated out from the salt / fat / carbs nightmare I just
ingested - and I lost a couple pounds.
Now I wouldn't keep eating like
this every day, but it's nice to see I can abuse myself once in a while as long
as I exercise right. I like the tight wiry strength I'm getting too - even if
my jujutsu mates don't.
From: Master Rinpoche. Date/Time: 2002-02-01
Re: People
of Dragon Door!
Steve, kettlebells are better
for two hundred different reasons, half of which can be explained and half of
which have to be experienced. If you don't believe us, fine, that's your
prerogative. But I strongly suggest you invest in one kettlebell, and that will
settle the matter. I've converted numerous kettlebell skeptics in approximately
five minutes apiece. As with certain religious conversions, each of these ended
with the converted writhing on the ground ... in agony or ecstasy, it was hard
to tell.
From: Rob Lawrence. Date/Time: 2002-02-25
Funny
testimonial about KB Weekend
After getting back from the KB
weekend and being sore as hell, I decided to get a massage and see my ART
(active release technique) practitioner. I took of my shirt as always and she
stated "I can tell that you had a rough weekend." At first I thought
she was referring to my bruises. However, that was only part of the analysis.
The other part is that she stated that I looked leaner and more ripped from
when I saw her before I went to MN, which was last week. After she made that
comment, I looked in the mirror and noticed that she was right and that I was
in fact more defined. Amazing what can happen in 2 1/2 days (of course being
Pavel's guinea pig does not help either :)
From: Rumi5150. Date/Time: 2002-02-22
KB
carryover into pistols
I had been doing pistols as part
of my workouts and quit because of a knee injury, however I was able to
continue my KB workouts. I was only able to go halfway down while doing pistols
because I was not strong enough (yet) to do full pistols. That was a little
over a month ago, and today I cranked out 3 full pistols AFTER my KB workout! I
never ceased to be amazed by the power of the KB! From: Scotty. Date/Time: 2002-03-02
Left coast
new party member
Greetings
I am an ex SEAL (12 years in)
with some back damage. Listened to pencil necks for too long following disc
surgery, led to 10 years of decay. Woke up and began working out again about a
year ago. Discovered KBs a couple of months ago and am having fun and feeling
better than I have in along time. The 1 poods are getting light so a 1.5 is on
the way. Just signed up for the seminar in
Dave
From: Dave W. Date/Time: 2002-04-02 16:33:45
KB and
swimming
I'm a lousy swimmer. I've been
doing KB for about 2 months now and last week I got a pool membership so I can
pass the Marine Corps swim test. I can definitely feel that KB has helped my
strokes. Important things like breath control and relaxation I'll just have to
learn by "getting wet" but KB definitely helped me in my swimming.
From: sok. Date/Time:
2002-02-20
Forearms
tougher after RKC
I was performing knife blocks
with my forearms in a jiu jitsu class last night and noticed that my forarms
take a lot more punishment after RKC. Not just stronger muscles but more impact
resistance.
From: Stoker. Date/Time: 2002-02-14
I DID
IT!!!!!!!!!!!!!!!!!
I just had my weigh in that I
have been sweating for the past few months. My max allowable weight is 211 but
I'm 213. Thankfully I passed my body fat percentage though of 20%. 8 weeks ago
I weighed 222!!!! Thank you, Pavel, K-bells (that's all I've been using) and to
everyone else on the board for all your help. I owe you one BIG TIME!!!!
Taz
From: Tazman. Date/Time:
2002-01-23
What
worked for me...
Snatches and C&J's. And a
lot of them!!!! I did one or two of the military practices found in the back of
RKC (what can I say I'm sentimental,,, or was that just mental, whatever) but
mostly I stuck to the snatch and C&J. As far as diet I didn't do anything
too drastic except stay away from the double bacon cheeseburgers, I just ate
pretty much like I normally do. But let me tell you, marketing hype my ass I'm
a believer now, if you've got the balls to work the hell out of them
kettlebells RULE!!!!!!!!!!!!!!!!
Taz
From: Tazman. Date/Time:
2002-01-23
Ripped 205
from the floor 5 times this a.m.
I've laid off PTP for the last
few weeks (about 8 or so actually) in favor of RKC. For those of you who don't
remember why check out my "I DID IT!!!" thread. As it said I had been
doing a lot of high rep snatches and C&J. Prior to hitting the K-bells I
was working out with 185lbs DL for 5 reps. That was the top of my last cycle.
After coming back off the bells I wanted to see if I had lost anything. Nope,
in fact I gained!!! Thankfully I didn't add up the weight until I was out of
the gym. Had I seen the numbers I probably would have given in to my ego and
gone for higher. It'll come, I know. So I guess, for me at least, high rep
snatches dropped my body fat and built STRENGTH!!! These things are cool. I
can't wait to get done with the PTP cycle to get back at the bells.
Train smart,
Taz
From: Tazman. Date/Time: 2002-01-28
Finally
received a real kettlebell-- what a difference!
I started out like many with my
kettlebelll exercises: First I used a dumbbell playing with snatches and other
lifts and I thought "wow this stuff really kicks my ass!" Next I
upgraded to a plate loading kbell trying one type than the other, and I thought
"wow this swinging over the hand and momentum stuff really kicks my ass
worse than the dumbbell!" Finally I broke down and bought (2) 53lb real
kettlebells. I just got back from my workout using the plate loaded kettlebell
but saw the package from Dragondoor and couldn't resist. It only took a few
snatches, presses, swings, etc.. to realize that I should have went with the
original from the beginning. If any of you are wondering if they are worth it;
they are!
The grip is wider, the weight
more compact, it doesn't blast my shoulder with the edge of a plate, and the
lever distance doesn't seem to be as far which reduces the crashing effect to a
more reasonable level. I am sold.
From: Trevor Thrasher. Date/Time:
2002-03-06
I'm
HOOKED! THANK YOU!
Here's another testimonial to
the wonderful benefits of RKC.
I should give you a little background.
I.m currently in the Army, so I.m used to doing P.T. everyday and then lifting
3 times a week. I USED to lift weights and I WAS doing the BFL challenge. I got
by boyfriend, Chuck, interested in the BLF program (after a little arm
twisting) and he also started reading Muscle Media (a little arm twisting
again). Chuck is the EVIL one responsible for getting me hooked on RKC and PTP.
You see, Chuck didn't really
enjoy bodybuilding and when the November issue of Muscle Media came out with
the article "Red Alert! Russian-style dumbbell training" he took
notice. Myself, on the other hand, noticed the BIG BULKY guy. Unfortunately, I
immediately flipped the page without giving it another thought. The last thing
I want to do was bulk up anymore especially since, I'm already on the muscular
side for a female and my main goal is to tone up and hack off body fat.
Was I ever wrong!
Before I knew what was happening
Chuck has gone completely insane (or so I thought). One day, I go to pick up my
mail and I have a 36pound package waiting for me. YES, you guessed it! He
bought me a 1 pood KETTLEBELL along with the PTP book and RKC book. Okay, now I
better take the time to seriously look into his MADDNESS! After all, the
countless e-mailed articles were understandable, but this is going a little
overboard.
To say the least, the books were
wonderful, but it still took a little twisting MY ARM to get me to start the
workouts, because I still had my doubts.
Luckily for me, Chuck and his
evilness came to the rescue. After twisting my arm (paybacks) he got me to do
his PTP workout. WOW! I wasn't tired, but rather energized (unlike my
workouts). It took me a little longer to get the nerve to start the RKC. I went
from being literally flipped head over heels (my first attempt to do a two arm
swing) and barely being able to lift it, to getting control and it's getting
lighter!
I haven't even got to the best
part yet! Company P.T. has gotten easier, I've noticed a considerable increase
in strength and endurance. This all seems too good to be true, especially since
I.ve just scratched the surface (I.ve only been working out .Russian. style for
almost a month (2wk PTP, 1.5wks RKC). I.ve never had these results with my
weight lifting routines.
Now, I'm the crazy one talking about
kettlebells to all my friends and how wonderful they are. Of course, they don.t
have much interest... YET!
Moral of the story... beware of
what you do unto others, for they may turn the tables. Luckily for me, this has
been a wonderfully evil experience. Thank you, Chuck! I couldn.t ask for a more
loving, evil boyfriend! Of course, thank you to Pavel for making all of this
possible.
Regards, Tonya
From: tonya1980. Date/Time: 2002-01-11
Re:
Carolyn, Welcome!!!!!!
Carolyn,
WELCOME! It's great to hear your
enthusiasm and motivation to get started with a new practice! You.ve discovered
a gold mine.
I would also highly recommend
Mike (Rumi) for nutritional and training assistance. Mike's been helping me out
since mid-February and he knows he's stuff and is a great individual.
As far as RKC and PTP it looks
like you've gotten some great advice from others here on the board. The only
thing I could add to it, is a suggestion on what to read/buy first in case
you.re on a limited budget and can only afford a couple books/videos right now.
I, personally, am glad that I
read Pavel's PTP book first, even though I was more interested in RKC. I can't
say enough about the book as far as how Pavel cuts to the chase and explains
all questions on strength and techniques. Especially as a female, this book
puts all my fears on bulking up in the round file and all the non-sense
floating around out there pertaining to female lifting. My goal too, is to trim
down, gain strength, and get great muscle tone. The PTP book puts things right
into perspective and is a huge motivator. I've read and re-read my PTP book at
least four times since I got it as a Christmas gift.
Second, on my list of
recommendations is the RKC video. Simply, because if you don.t have someone
there to show you the moves/techniques things might get frustrating trying to
teach yourself from the pictures in the book. I.m actually surprised I didn.t
wear my video out. I.m not joking either, I watched the video everyday when I
did the RKC practice for the first two weeks. I would stop the video and rewind
to watch a move over and over again. Then practice the move and re-watch if
necessary. Sounds like a game I think we.ve all played growing up... follow the
leader. I.ll admit that at first site a KB can be intimidating, especially the
thought of swinging it above my head, but that will quickly subside, just
respect the weight and always be safe.
When you get the money the book
is excellent and defiantly something you should read. All of Pavel.s books and
videos are well worth the investment and you can.t go wrong. The main thing to
remember is to pace yourself, use common sense, and it.ll be a blast!!
Again, WELCOME!
Tonya
~Never, never underestimate the
power of a woman lifting kettlebells!~
From: tonya1980. Date/Time: 2002-03-14
UFC
Fighters and Kettlebell Training! Very Cool
On of the best UFC fighters in
the lightweight category is BJ Penn. BJ is an awesome fighter that is fast as lightening
and almost one the lightweight title in a recent UFC Bout. Here is an email
that BJ sent me regarding is training:
"BJ gave me this workout
for you guys. It helps improve balance, explosive power, and anaerobic
(without oxygen) strength.
Here's the workout (Compliments
of Crossfit.com).
Complete 3-5 rounds of this
circuit. Each for time.
- Box Jump, 20" box, 50
jumps.
- Kettlebell swing, 40 reps. If
you dont have a kettlebell use a dumbell instead.
- Sit-ups, 30 reps.
- Run, 400 meters."
Pretty cool that he is using
kettlebells, although I should not be surprised.
Mike Mahler
From: Rumi5150. Date/Time: 2002-03-11
My report
to the Party of one month KB workout experiment
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 workout are
easiest way 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
the twice of your body weight is pretty cool eh?
I will do max effort on my bench
press this wed and will make a report. But I do not expect any gain in my PR on
my bench press but we'll see.
From: Craig. Date/Time: 2001-10-29
Re: RKC
RESULTS????
6 months
At age 68-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
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
From: Andy68. Date/Time: 2001-11-20
Re: going
back to the gym
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
From: David C. Date/Time: 2001-08-21 14:19:57.
Re: K(G)B
Report comrades
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.
Though I got tired in some of my later sessions and got tapped out myself, what
do you expect after just two weeks? I certainly didn't expect to get this far
this fast! ZT is right!
From: Ari. Date/Time: 2001-06-02
Olympic
Lifts and The Weightlifting Encyclopedia
The book is an excellent book.
I've been an Olympic lifter for over twenty years...it has kept me strong,
athletic and young! Keep the reps low (1-3) and I was basically doing the
"grease the groove" method without knowing it. 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. And don't get "tied down" in all the science of
Olympic lifting. All the great lifters I've worked with have kept it
simple...which if you follow this forum, is what Pavel seems to advocate. His
advice is right on the money!
From: Sbadsaint. Date/Time: 2001-06-09
A stellar
exercise system
This tape introduces the Russian
ethnic sport of kettlebell lifting. A "Kettlebell" is like a little
cannonball with a suitcase handle attached. Hard to find, but several website
sell "kettlebell handles" which can be used with standard weight
plates, and in truth, many of the exercises can be done with dumbbells. For a
variety of biomechanically sound reasons, the Kettlebell workouts deliver an
astounding variety of athletic benefits, including literally melting the fat
off your body. I've lost about 1% body fat per week on the system. It is so
intense it's downright scary. The endurance benefits are equally impressive.
Pavel's presentation is clear, concise, informative, no-nonsense. This tape is
for people who are SERIOUS about fitness.
From: Steven Barnes Date:
K-bells
and PTP
Alternating PTP and RKC in two
week cycles for just about three months, have gone from deadlifting 5 X 120 to
5 X 245. New 1RM is 325. I weigh exactly the same (180 lbs) but leaner,
stronger, and with bigger shoulders. Handling the one pood in RKC, and getting
into some drills with the 1.5 pood.
Also more flexible with the aid
of RIS and SJ, and smarter thanks to the comrades on this forum.
You will enjoy.
Comrade Barry
From: Barry1001. Date/Time: 2001-12-03
Bear or
PTP?
The things are scary, I did a 2
week cycle with 35 pound dumbbells, and at the end, many of my muscles had
taken a steel cable texture, plus, I started running with the return of milder
temperatures, and my first test run was at the end of that cycle, and I beat my
best distance of last year (I run 30 minutes on these monthly runs, stick to
Slavinsky Byeg on the rest of the schedule).
From: Stéane Beaudin. Date/Time: 2001-05-31
Re:
Kettlebell Question from BradJ's wife
Com Brad,
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.
Nick
From: nickle. Date/Time: 2001-12-03
KB vs. 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! About all I can say
is...Pavel, if you don't do a "KB Work-along" tape for the general
market, someone else is going to, and will get rich doing it. Your methods are,
quite simply, superb.
Com. Steve
From: sebarnes. Date/Time: 2001-07-20
A drop in
heart rate after two weeks of straight KBs
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 show 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.
From: Craig. Date/Time: 2001-10-18
Don't know
my own strength!!
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.
From: dakall. Date/Time: 2001-11-25
Attention:
anyone with SJ or Pavel.
Comrades,
Was experiencing pain in my left
elbow ever since I purchased a new dipping/pullup station (it has 2 inch
diameter handles.) I'm assuming it was because of this, the large handles that
is. Anyway, I began locking out on my last rep and just holding the weight for
~ 10sec.
Is this an acceptable practice
as outlined in super joints? Just curious because the pain is gone. I haven't
gotten around to purchasing SJ yet, maybe for Christmas.
BTW Pavel, 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!!!!
Dan
From: Comrade Logan. Date/Time: 2001-11-26
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 can.t put on muscle and
strength obviously haven.t dedicated themselves to it seriously. Take the
Russian Kettlebell Challenge and become inhuman!
Dano
From: Dano. Date/Time: 2001-08-16
Pavel
wasn.t kidding about kettlebells
My metabolism is starting to
really heat up now. I had an excellent bell workout today even though I.m just
getting over a nasty cold. I can.t believe how dense and solid my muscles are
getting! All comrades who have their bells know what I.m talking about. I was
pretty lean before I started using the kettlebell but I.m going to look like a
gnarled piece of wood in a couple of weeks at this rate. Don.t mean to ramble,
just wanted to share my results w/ the Party. p.s. I can finally do dragon
flags without cheating my way back up i.e. I can do both the positive and
negative portion of the movement. Thanks Pavel!
From: Dano. Date/Time:
Great KB
testimonial for women
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. - Joe
From: Jcannon. Date/Time: 2001-12-23
All
KBer's, please read!!!
I have many of Pavel's books,
tapes, etc. Just received Pavel's new Kettlebell Book, and he has OUTDONE
himself with this book. If you have KB's, even if you have the tape, do
yourself a favor a get the book. And, if you ever had even a thought of trying
kettlebell's, do yourself a favor and GET THIS BOOK! I have been a competitive
Olympic style lifter for 27 years (started at age 16), have just about every
book written on the lifting, strength, etc, and this book has me feeling like
when I first began lifting...I'm enjoying lifting and can't WAIT.
From: Sbadsaint. Date/Time: 2001-05-26
Kettlebells are great!
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. I highly recommend Pavel's "Beyond
Stretching, Relax Into Stretch, Power to the People, and Russian Kettlebell
Challenge books". Hope this helps.
Re: Kettlebells are great!:
SteveFreides:
From: ichiban. Date/Time: 2001-11-08
Good story
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. They are telling
everyone about deadlifts and swinging dumbbells. Thanks Pavel, and power to
all! - Joe
From: Jcannon. Date/Time: 2001-12-23
KB skeptic
now convinced (long confession)
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.... :-)
From: John B. Date/Time: 2001-11-12 00:50:57.
Re:
KettleBells work magic
Soon after starting with high
rep snatches and C&J's I noticed that I needed a heavier dumbbell to do
pullovers with of all things. 15-20 lbs heavier!
These exercises have also
noticeably improved my running of a 5k race, even though I had done little in
the way of actual running in preparation for this race.
As a perrenial exerciser about
to turn 50,I find these techniques introduced (or is it re-introduced) by
Mr.Tsatsouline to be the most effective of any I've seen.
From: JohnS. Date/Time: 2001-10-26
A 1 Pood
and a Rickshaw (Warning: VERY LONG post)
(Week 3 of 8 in
I have been "lurking"
on this board for quite awhile, enjoying everyone's posts and the generally
mature attitude of all participants. This is my first post. (here goes)
I had been on the BFL plan for
awhile (one complete challenge, etc.), but I took some time off (and put some
fat on). Looking for some other type of cardio than running (I just don't like
to run), I was very interested in the fat-burning effects of the KB. I bought
the video and made my own pair of KBs out of a triceps bar. I had just started
getting into the KB workouts, when I got an emergency call to travel to
Here's what I'm doing for RKC
and diet while I'm over here:
RKC:
Basically, I alternate days of
grinds with days of explosive drills (cardio). Grinds usually run 30 to 45 min.
with me doing at least one set of all the major movements, and concentrating on
several sets of one particular movement, mixing it among the others and varying
the number of reps per set. Explosive drills center around a 20 min. session of
1- and 2-arm swings, snatches, cleans and c&j's. Fortunately, even in a
tiny
For abs, I just do power
breathing in the morning. I put an evil wheel in the bowling ball bag, too, but
I don't think I quite have the hang of doing the exercises, so I haven't been
using it.
Diet:
Right now I'm on about my 4th
week of the Warrior Diet (well...my interpretation of the WD). Since the
morning hours are the only hours I can control (no idea day to day how long
I'll be working), I eat my main meal in the am about 1 to 1.5 hours after I
finish my workout. Denny's is about the only place open at that time of the
morning with reasonable food and convenience to the office, so that's where I
go. It was pretty funny watching the reaction of the waitress as I go about
ordering 5 or so items off the menu and proceed to eat it all. Now they know me
and know what to expect, but I still get side-long glances from some of the
other restaurant customers. Food consists of tofu salad, vegetable soup, eggs,
wheat 'toro' (you'd have to see it to understand), etc. Then I might have a
meal replacement shake as soon as I get in the office (may 30 min. later).
During the day I drink a lot of
water (probably 1.5 gallons), which is great on the lubrication, but murder
during long meetings, if you know what I mean. I also take a few fish oil caps,
a few glutamine caps, a multivitamin, a few vitamin C's, and ephedrine (also
helps me to avoid headaches from long sessions which can be pretty intense).
Things I like about the WD:
1. Freedom. Time to spend doing
more productive things. I was on the BFL plan and felt like I was always either
preparing food or eating.
2. No cravings. Probably the
best "side effect" of this diet for me is that I have no cravings for
junk food. I would get cravings all the time on the BFL diet and couldn't wait
(literally, some times) for FREE day. I still take one FREE day a week (hey, I
like chocolate, and life is meant to be enjoyed), but it's not the desparate
kind of eating day that I used to do on the BFL diet. Incidentally, my calorie
intake on the WD and the BFL program are pretty much the same.
3. Concentration. I find that I
have a much longer capacity to concentrate during the day.
I didn't measure my bodyfat
before I started (I never completely "lost" my ab definition after BFL
but have probably 5 or so pounds of fat packed on my lower back, right behind
my handles, and maybe another 5 just sitting "here and there"), but I
am noticing progress in certain areas. One is the reflection in the mirror, but
I also notice that my pants are hanging on my hips now, rather than on my lower
mid-section. My skin around my chest and shoulders is much tigher. Also, my
body feels much more "lighter" than it used to. At one point in the
past, I thought that I wanted to get "big," but I think now that
"tight and strong" is more ideal. Another 5 weeks of RKC will
definitely get me going in that direction.
Just a word about BFL:
One thing I have to say is that
whatever you think of Bill Phillips, he's the reason my wife and I got off our
butts and started doing something positive for our health and physical
condition in the first place. Besides, without MM, I never would have found out
about Pavel's products and the DD discussion board. I figure that now I've
graduated from one level of education to the next, with plenty of room for new
improvements and discoveries.
Well, there you have it. I'll
post some updates intermittently as things progress. Much shorter posts. I
promise.
From: Doraemon. Date/Time:
2001-10-15
Kettlebells!
YaHoooooooooo!!!!!
I came home Friday, only to find
that my kettlebells still did not arrive. Shortly afterward, my loving wife
pointed to a full laundry basket and said, "I think it's about time you
help with the wash...can you put a load in?" I went over to pick up the
basket, only to find that I couldn't budge it!! I removed the top layer and to
my surprise, there where my two kettlebells, and my wife with a big smile! (I
would only call her about twice every hour every day to see if they arrived). I
can't wait to begin working out with these suckers. Let me tell you, they are
totally different than any dumbbell or kettlebell handles!! I will let you all know how I make out (if I
can survive lifting these things!!) I wonder how my wife was able to lift these
things?????
From: Sbadsaint. Date/Time:
KB
Technique & Sore Forearms "It's all technique"
One of the many subtle things
that I noticed after watching the RKBC video was the position of Pavel's wrist
at the end of a "clean". If you notice, his wrist has rotated 90
degrees at the finish of the movement from the start with the KB in the
"hang position". (most of the time sore forearms come from only
rotating the wrist 45 degrees and taking the KB full hit on the forearm) If you
are cleaning with the right hand, then you would start with your knuckles
facing forward, but at the end of the clean, your knuckles should be facing
your right as if you had a hammer in your hand and were about to drive a nail
with the hammer head over your shoulder and your elbow in tight to the body.
Also, the KB does not really swing around your hand (this creates tremendous
momentum and a painful blow to the forearm) rather, you drive your hand under
the KB near the top of the movement circling under the KB. Watch Pavel over and
over again. Even in the cleans the KB does not go straight over but slightly to
the outside as you drive your hand under the KB rotating in the path of the KB
sphere. Yesterday I did 100 reps per arm without any forearm soreness (I won't
mention other body parts). Of course, always use the knee dip in the cleans and
practice, practice, practice! Hope this helps Comrades!
From: ZenTrainer. Date/Time: 2001-05-21
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
From: Pietro. Date/Time: 2001-08-20
Re: They
are 'Death on Toast' :-)
I started my workout on Sunday
with the small one (Can't believe I purchased all 3, it may be many moons
before I'm at the heavier ones) Anyway, I know I'll finally lose the extra
weight I've tried to lose for years, but for now I'm eating like a horse.
From: Strawberry Mike. Date/Time:
Re: KB
progress report
Dano-Everybody should thank you
for this report.
I've only had my KB's for two
weeks and haven't even gotten to the bent presses yet. Nevertheless, what's
happening to my body is truly astonishing!!
Without exaggeration I'm three
times stronger and ten times better looking than ever!!LOL--I've never been a
very serious lifter or champion anything. I'm just an old man(68) motivated to
stay alive. But I never dreamed this could be possible. I'm having to deal with
a lot of snide jealousy based remarks from the other old folks who live in this
place.
Tell me--are you getting any of
your exercising friends interested in trying this system? I'm not--even though
they watched in disbelief when I went from 100-150 lbs in early Feb to pulling
600lbs two or three weeks ago. This new dimension is taking some psychological
adjustment!! Stay in touch!!Andy68
From: Andy68. Date/Time: 2001-05-27
Re:
Comrades, please tell your KB fat loss stories
I've ordered my kettlebell but
yet to receive it. However, been following Pavel's recommendations with a DB
for four weeks. 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. After doing 25 snatches per arm with 35, I
have yet to top 10 double C & J's before plotzing. Embarrassing to admit,
but there you have it.
Com. Steve
From: sebarnes. Date/Time: 2001-06-20
They are
'Death on Toast' :-)
You couldn't ask for a better
conditioning tool, especially for someone with limited time to train. A
conservative 30 minute session over the weekend left me feeling as if I'd been
worked over with a hammer. (Of course, that's a good thing). Thanks to Pavel
for reviving this method and to John Du Cane for taking a chance and giving him
an audience.
From: Jim B. Date/Time: 4/23/01 9:23:50 AM.
Re:
Comrade Pavel Question @ Kettlebells and Fat Loss
one of my workout buddies (who
is in very good shape except for a spare tire) has been on a 4 week RKC cycle.
He has cut back on the 2 pood and has been using the 1 and 1.5 pood KBs, but at
a very high tempo. His spare tire is smaller and his wind (at least during
randori) has improved.
I don't think he has changed his
diet. Last night he had 25 wings and 6 beers.
From: JPM. Date/Time 2001-11-22
Re:
Kelltebells questions
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) feels
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.
From: Dano. Date/Time:
Re: A
question to anyone
Yeah, I too suffer from a case
of the short on cash. I use dbs and they work. But kBs are a real treat. The
difference is a fine veal parmiggiano to Chef Boy R Dee. They are both Italian,
but... well get the KBs.
From: warnerkallus. Date/Time: 2001-09-29
Tested and
Proven!
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!
From: killab. Date/Time: 2001-11-13
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. I told her a 4K is on the way. 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! Hats off to Dragon Door for such prompt
shipping. Didn't expect arrival before Christmas. Merry Christmas to all.
From: Jcannon. Date/Time 2001-12-25
Little KBs
Carol loves the little
kettlebells and I'm using them for warmup -- I've discarded my milk jugs. Our January 1 update will include a notice that
the 4-K and 8-K kettlebells are now available from Dragon Door. You did great job on designing the little
bells. The rubber coating makes them
much less threatening for beginners, especially women and children.
All the best in the new year to
you and your family.
From: Clarence
Re: RKC
and muscle size
You can definitely put on some
size with RKC. I started a new cycle recently and after not even 2 weeks I
noticed growth in my biceps...and I usually only eat 1-2 meals a day! Throw
some Deads in the mix and swing away!
From: Pietro. Date/Time: 2001-11-16
Re: RKC
and muscle size
Comrade phanes-
I can tell you my experience
with dumbbell RKC. I have lost body fat, but put on weight. I notice more beef
in the upper back and traps mostly. The extra weight hasn't hindered my pullup
performance either, it has improved it. I can't really explain this other than
less beef in the legs. I came over to
the party after using 'hardgainer' methods. Nothing against Stuart McRobert,
he's an inspiration for many people, but not everyone is a skinny ectomorph.
Squatting hard for 20 reps 2x a week did nothing but make me look like a
gorilla while letting the functional fitness slip further away. RKC will lean
you down in the hips and legs (compared to 20 rep squatting) and put the beef
in the back and traps.
BTW, the party line here is that
d-bells are vastly inferior to k-bells, and they may be right, but in the
meantime if you're poor like me keep using the dumbbell and reaping enormous
benefits. We will eventually get the k-bell, in the meantime don't make
excuses-just train as hard as you can!
Best to you-
From: exrecondoc. Date/Time: 2001-11-16
Re: RKC
and muscle size
It's funny you mention biceps.
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. :)
From: BigNate. Date/Time 2001-11-16
Pavel - KB
routinue
Pavel,
Is it advisable for me to do
KB's 6 days/week with three days a circuit style for cardio & fat loss and
do high volume/low reps on the opposite days for size and strength? Or do I
need to switch between cycles of the two? Thanks, DG.
BTW- 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!!!
From: Gediminai. Date/Time: 2001-10-05
"Real
World" Kettlebell success (Interesting read.....)
I think that their 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.
From: Port426. Date/Time: 2001-11-25
Re:
"Real World" Kettlebell success (Interesting read.....)
Good post Post426. Power to
Functional Training. I notice the same effect in my MA classes. My MA classes
will leave you huffing and puffing. After a few week of KB training , where the
huff and puff? KB training have a high carry over to a lot of things.
No longer a 190 pound weakling
From: Craig. Date/Time: 2001-11-25
I hadn't been on the scale in a
few months. I started PTP about 4 months ago and weighed 191 pounds at 5'
8". I hopped on the scale last week and now I way 174 -- a 17 pound loss!!
Oh, I can dead lift 300 pounds now to. PTP rules!
MattZ
Outstanding
From: MattZ. Date/Time: 2001-11-25
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, hope this helps.
From: msgret. Date/Time: 2001-11-20
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 minutes. 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 minutes to 41 minutes and two
months ago I could only do 2 dead hang pullups, now I can manage 11-12.
-Steve
From: primer. Date/Time: 2001-11-09
Counterproductive
kettle bells?
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!!).
My question: 1-Is it
counterproductive to use the KB with sore muscles?(will it hinder development
without sufficient rest).
Thanks to Pavel and all
dragondoor forum members.
From: mtaibrad. Date/Time: 2001-09-13
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 my 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.
From: voitle. Date:
I hope
NOT.
I hope not... that's right... I
hope not.
I'm serious.
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! :-)
From: WarpedMind. Date/Time: 2001-12-08
One month
of KB's and heart BPM's...
This is my first post. I've
learned quite a bit from reading all of the other posts.
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.
C'ya -- Dan Webb
From: X-celsior. Date/Time: 2001-11-02
Thanks for kettbells. I think
that I am in better shape than ever. Your Russian kettbell training method is
superb. I trained with kettlebell most of time. It is great way to builded
endurance. I recommended Russian kettbells to US army forces.
From: XnMei. Date/Time:
K(G)B
Report 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 callouses 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 transferance 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!
Zen Trainer!
From: ZenTrainer. Date/Time 2001-06-02
Re: Re:
Comrades, please tell your KB fat loss stories
Comrade: I have been training
with the KB's and DB's for about 2 months or so. I started NHE a little before
that. After 6 weeks or so I switched back to a simple diet of balanced meals,
more toward the 40-30-30 routine of Carbs-Protein-Fat but in all honesty, I
probably go more along
40%Protein-30%Carbs-30%Fat.
Carbs are mostly the veggies and brown rice.
I use my homemade KB"s of
basketballs filled with concrete and a 5 pound, 1" solid steel handle.
This is (16kg) and did another one with 2-10 pound plates added (24(kg). These
work perfect. I just received my DragonDoor 16 kg KB. My 24 is still on order
but word on the street is that it is any day now. For what it's worth, my
homemade KB's worked perfect and there was little difference going to the
"real deal". But I figure the real ones are just too cool not to have
and with the quality with which they are made, I can "will" them to
my grand kids.
Warm up (16kg), 20 2-arm swings,
20 1-arm swings(per arm). I do up to 100 snatches with the 16kg per arm
alternating in sets of 10 with a 1 minute rest. The same with C&J's. I go
heavier with a 24kg in sets of 5-10 and reserve it for Bent/Side Presses and
power snatches.
At times I will C&J 2 35
pound DB's for sets of 15. And lastly I will do circuits of 10 Snatches or
C&J's per arm, 20 pushups, 30-50 Hindu Squats and rest 1 minute. I do this
for 5-10 circuits. It will get your attention.
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.
Oh, and lastly, there definitely
is "NO GOLD" inside the Kettblebells, they are solid steel. Give it
all you have comrade, the weight will fall off.
Good Training....ZenTrainer!
From: ZenTrainer. Date/Time: 2001-06-20
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