Pavel Tsatsouline Kettlebell Strength Training Weight Lifting Workouts Exercise and Flexibility Questions & Answers.

Finally saw the M&F article,good going,although it should have been you in the pics and it be better if you wrote it. Aw nit picking. Good job getting KBs into a mag that has shown past hostility to KBs. I think it's cool that you were able to open some eyes. Also thught the article on Alex Fedorov was good as well. I think a few of those that saw your article,should read that one as well. Not just because of the fact that it discribes him using KBs for shoulder work,or the fact that his gym is in the spare room of a graveyard,or the fact that he's training and winning with a torn pec. No they should read it because that tough bastard is a living example of shugyo. Good job Mike. Shugyo! Dylan

http://martialstrength@yahoo.com 

I just received my September issue of Muscle and Fitness! Wow- what an awesome interview with Mahler and a three page color spread of some of the best Kettlebell exercises with details about each exercise (how do to do them, muscles trained, etc). The model in the pictures has great technique and looks real good :-). The article suggested a great way to incorporate kb training into a typical body building routine. To me this is so impressive- to see a major magazine suggest their readers incorporate kb's into their typical routine is awesome! Great job Mahler!!!! Sarah

http://www.ironcorelajolla.com 

I just received my September issue of Muscle and Fitness! Wow- what an awesome interview with Mahler and a three page color spread of some of the best Kettlebell exercises with details about each exercise (how do to do them, muscles trained, etc). The model in the pictures has great technique and looks real good :-). The article suggested a great way to incorporate kb training into a typical body building routine. To me this is so impressive- to see a major magazine suggest their readers incorporate kb's into their typical routine is awesome! Great job Mahler!!!! Sarah

http://www.ironcorelajolla.com 

Alexandra 6yo does gymnastics and swimming. She likes playing with the kettlebells (she could dead lift the 2 pood when she weighed 30 to 35 lbs), she really likes the power rings but most of all she likes the focus mitts and other martial arts equipment. Austin 2yo takes swimming and I will enroll him in gymnastics next year. He also likes the kettlebells (I bought a 2.5kg bell for my little girl and my son loves to play) and he loves the power rings. I really want to encourage my kids to be athletic. I don’t want to force a particular sport but athletics in general. I enrolled my daughter and will enroll my son in gymnastics because it has good fundamentals at this stage it will be their choice later. The swimming they love but I did enroll them in it to have them be comfortable enough in the water to get out if they fall in the event they fall in a pool ore something. My daughter has no concept of “strength training” at 6yo. I do try to make games from climbing, swimming, pushing and pulling to help her get stronger. My son is a fireball. He does not stop moving! One of our close friends (who worked 20 years with problem children) mentioned filling up milk jugs with a pound of sand for him to play with and suggested (get this) we make him a weighted vest. It was funny. I was thinking wow a super athlete training in weighted vest since 2. Endorsements form x-vest. Then I thought that would be weird for a toddler. Anyway, how does everyone else handle this issue. Marc 

I came across one of your articles on another site in which you were referencing Leo Costa's Big Beyond Belief, you were talking about condensed. And i am curious about if anyone else has tried this program, and has any opinions on it. Any way for me it was actually the best program I had used when it first came, but as it was I was also brand new working out. (Got to the point where i was doing 245 on bench for sets of 15, with a body weight of 167). Also got my bodyfat % down to minimal. My question for you is do you think that such results could be from following a set schedule, or do some people just need higher reps the achieve results? Also having seen the program yourself, would you consider it more of a muscle spinning type work out. I have heard alot of people against Costa's system, but when I first tried it, it was great. 

So my wife was watching the tabloid show EXTRA on NBC at 7pm and . . . ok I decided to take a look and see what was happening with Brad Pitt and Angelina, AND they ran a story about back pain. The doctor said that most patients don't need surgery and that exercise was the best prescription. While the voice over is saying this they flip to a girl doing snatches with a KB on the beach.  

Hello Comrades, I have just purchased my first 16kg KB and i'm enjoying it thoroughly! My ultimate goal is to be able to do all the exercises in Pavel's RKC book with a 32kg Kb (or even a 40Kg), so i would like your suggestions on how to achieve this goal. My idea is perform the Swing, Snatch and/or Clean & Jerk, Military Press, Windmill, and weighted Pull-ups with the 16kg KB. Using those exercises i'll work my way up to the 32kg KB, and then complete all the other exercises in the book! I will be using the RKC training guidelines and do 5 reps and as many sets i can do without failure. What do you think people? Any suggestions? Thanks alot! 

I, for one, have been contacted several times because people read about KB's in M&F. Press for one equals press for all - so thanks for the clients! fF

Dallas Kettlebell Classes 

Kettlebell Russian Military Press is one of my favorite exercises and I want to get to a high level of strength in it (i.e. eventually to be able to double KB military press 3 pood KBs). I wanted to ask everyone (especially those with experience) if it is possible to work up to pressing one 3 pood KB in 8-12 months of training? I'm currently finishing up the MP RKC Ladder with 1 pood KB to improve my pressing the 1.5 pood. I can already press the 1.5 pood 1 to 2 times with each arm though (haven't tried for max reps yet, waiting to finish the RKC Ladder first). The plan to work up to 3 pood would be as follows: *Finish the 1 pood RKC Ladder. *Take a month of GTG pressing the 1.5 pood (or until I can do 6 to 8 reps with each arm, if takes longer then a month). *Do the RKC Ladder routine with the 1.5 pood KB (takes 4 to 5 weeks). *Take a month of GTG pressing the 2 pood (or until I can do 6 to 8 reps with each arm, if it takes longer then a month). *Do the RKC Ladder routine with the 2 pood KB. *Take a month of GTG pressing the 2.5 pood (or until I can do 6 to 8 reps with each arm, if it takes longer then a month). *Do the RKC Ladder routine with the 2.5 pood KB. *Press the 3 pood. What do you all think? Possible/realistic, too ambitious, any suggestions to proposed plan? Thanks. 

Kettlebell Russian Military Press is one of my favorite exercises and I want to get to a high level of strength in it (i.e. eventually to be able to double KB military press 3 pood KBs). I wanted to ask everyone (especially those with experience) if it is possible to work up to pressing one 3 pood KB in 8-12 months of training? I'm currently finishing up the MP RKC Ladder with 1 pood KB to improve my pressing the 1.5 pood. I can already press the 1.5 pood 1 to 2 times with each arm though (haven't tried for max reps yet, waiting to finish the RKC Ladder first). The plan to work up to 3 pood would be as follows: *Finish the 1 pood RKC Ladder. *Take a month of GTG pressing the 1.5 pood (or until I can do 6 to 8 reps with each arm, if takes longer then a month). *Do the RKC Ladder routine with the 1.5 pood KB (takes 4 to 5 weeks). *Take a month of GTG pressing the 2 pood (or until I can do 6 to 8 reps with each arm, if it takes longer then a month). *Do the RKC Ladder routine with the 2 pood KB. *Take a month of GTG pressing the 2.5 pood (or until I can do 6 to 8 reps with each arm, if it takes longer then a month). *Do the RKC Ladder routine with the 2.5 pood KB. *Press the 3 pood. What do you all think? Possible/realistic, too ambitious, any suggestions to proposed plan? Thanks. 

When doing either of these two protocols are you supposed to go to failure in order to improve your PR or should you stay short of failure? Thanks Craig Vogel 

When doing either of these two protocols are you supposed to go to failure in order to improve your PR or should you stay short of failure? Thanks Craig Vogel 

Hi comrades! I´m relatively new to the kettlebells and a little advice would be great here. I was thinking about starting a new training routine, combining EDT and kettlebells. I was thinking about this: Mon EDT Horizontal Push/Pull (2 20 min zones) Tue Medium/Light KB c&j Wed EDT Legs (2 20 min zones) Thu Medium/Light KB Snatch Fri EDT Vertical Push/Pull ( 2 20 min zones) Sat Medium/Light KB Swing Sun off I´m just wondering if this is too much. My reason behind this is that I want to know if the kb´s can be used in GPP fashion, when they would actually help recovering from the weight workouts. After the active rock festival summer with all the partying (I´m a musician and a sound engineer) I could use some fat loss as well. Any input is welcome! In faith, Com. Erkka 

I was just reading about it on Sherdog (a mma site), from what I read, it's any exercise (the more the whole body is involved the better)that you do for 20 seconds for 8 intervals with 10 second rest periods. anyone ever try this? btw, you have to go at it "balls to the wall" while doin it to make it effective! I will do this using the snatch as the exercise. I wonder how this stacks up against HOC or the man maker? Man maker being snatches,cleans and swings, 20, 10, 5. Any thoughts? 

I received a seminar invite from Mr. Mahler and even though I will not be able to attend, he does mention something about a double clean and speed press. Could somebody please explain or lead me in the correct direction to view this being done? Thanks in advance. 

I just started Pavel's military press ladder today from his weekly tip a few weeks ago. I think this would be a good time to start trying to put on some weight. I am 27 years old, 5'9" and 142lbs. I have a really hard time putting on weight. I think the most I've ever weighed was just shy of 150lbs. I would like to get to about 155-160lbs. I don't really know what the best diet is for this. Should I just get more calories? If so, what are good foods for that? I know this probably won't help my situation, but I can't eat or drink any dairy (... a little cheese is ok). I used to take a lot of supplements and protein shakes with no visible results. I ended up feeling much healthier, as well as putting on a little bit of weight when I stopped all of those and just ate more food. Any help would be greatly appreciated. Thanks. 

I was curious to know if anyone works out while they are sore? Or do you rest until you are completely recovered. I would prefer to be able to workout but I don't want to sacrifice my strength or other attributes because I'm impatient. Any advice would be great! Thanks, Keith 

Depends on the program. Now that I started DLing again it feels silly. If you're only doing KBs then the 40kg snatch (assuming you can safely do it) plays a basic role in giving certain structures "heavy loading". If that role is being played by the DL (which has certain advantages in loading parameters/cycling (not saying it's better))then it seems to make far more sense to snatch the 32kg, along Robs 6-10/6-10 parameters. This seems to be the optimal role for the drill in this program. Barbells, KBs and BW - no problems.  

Another trainer at the club I train at asked if I saw the kb article in MF magazine. Its a rag filled with drugged up pretty boys and ads for worthless supplements but I bought it anyway. They have the basics...clean and press, snatches, swings and a few others. Major flaws with the form but it can be good publicity. I plan to use parts of the article for fliers for the kettlebell classes starting up in the fall. Anybody else see the article?  

I am doing some of your workout examples on your latest DVD and they are great! But I had a question: I can strict press a pair of 88's 5x and that is my max. You spoke about having good front squats compared to your press in your DVD so that is what I am trying now.The question: with your experiance with kettlebell lifters what would be "good" numbers in the front squat with the 88's given what I press overhead? What would be good kb weight and numbers for pistols holding 1 kb in front (what bell + how many reps is "good" at my level of strength?). Also I would like to thank you for the inspiration to do windmills with the 88's! Got there this month. My desktop is a current pic of you windmilling/bent pressing the "Beast". Thats next. Thanks for the latest DVD and manual. I cant wait to see you beast DVD! *wink* *wink* zzzzz 

hey, I would like to find out the correct way to do a side press. The ways shown in '(Power to the People)' and '(The Russian Kettlebell Challenge)' are different. Which way is better? Also while you are coming back up, that is when u lower the weight right? Thanks to anyone who can help me out. 

Has anyone else viewed "The Lost Art of Dumbell Training?" Kulick states that feet together is the way to go with military presses, whilst Pavel advocates a stance consisiting of feet apart with the "working hip" cocked under teh weight. Are both valid? Brooks definitely doesn't seem to be an "all show no go" kind of strongman. Any input would help. Thanks. 

Mike, Today I read an interview (on bodybuilding.com) that you did with Mike Brown. In it he reported a number of amazing strength gains, like 135lb to 400lb bench press increase in 9 months, among others. In a recent post I asked about working up to military pressing the 3 pood KB in a year worth of training (my current 1-rep max is 58lbs, I attached extra weight to the 53lb KB). You said that it’s unlikely. To me it seems much more incredible to gain 265lbs in 9 month in the bench press than gaining 48lbs in 12 months in the military press. Could you please comment? Thanks.  

Tonight Shawn and I was doing what we love to do best. We were training two clients outside on a picture perfect Chicago night. We sent our clients inside for a minute to get some water after we just busted there butts with a killer KB workout. Shawn and I then went inside ourselves to get a drink, something we have done for the past two years now, and what coud have not been more than 3 minutes before we came back outside and the bells were gone!!! I thought Shawn was messing with me and he thought I was messing with him. Unfortunately, neither one of us was messing with each other. The bells were gone and probably for good. We made a police report and the officers informed us that the chances of getting back the bells were pretty much slim to none. He said that they could be on the way to the scrap place to get money for them as we speak. How much could they even get, maybe $40.00, if that much. To Shawn and I they were priceless. Shawn of course being the voice of reason was calm as a cucumber and I being the typical overreacting female was trying to analyze what had just happen.I thought how are we going to train all the wonderful clients that we have acquired? How are we going to replace the bells? Our workshop, the first one that we are planning in Oct, how are we now going to give it? How? How How? Shawn again, being the voice said, betty, its life!! About three weeks ago, Shawn was hit by a car while riding his bike to the Edens. He walked away with only a few minor scraps and bruises. He got right up. He said, he contributes that to the kettlebell. He was very lucky. We were all lucky. So yes, the bells are gone. And yes, some sick, mean person or persons took them. And yes, we do not have the money to replace them. And yes, we are upset. But Shawn is with us today, to make us laugh and to me that is worth more than any bells could possibly be worth. Training is a passion for Shawn and me. we do it from our hearts not from our pocketbooks. So lets all raise our Miller Lites ( Shawns second favorite passion) and tell whoever took our bells, the hell with you. the bells make you stronger in more ways than one. thank you Pavel!! Oh and by the way, if anyone suddenly see a bunch of bells on sale on e- bay, there ours!!!!!!!!

http://We 

I read Mike's article on clubbells, and he said he said that though he was recommended to start with 15 lb'ers, he started with the 20 lb'ers and didn't say he felt out of sorts at that weight. Reading the clubbell site today, I saw that they recommend staring with 10 lb'ers. I'm not as strong as Mike, but there does seem to be such a big gap between 10 and 20 pounders(double the weight!) that I'm wondering if Mike could only do the 20 lb'ers becuase he's Mike, or if maybe a weight heavier than the 10 lbs. the clubbell site recommends is fairly reasonable. That would be the 15 lb'ers, of course. If you're not freaky strong and conditioned like Mike, who can do 20 and not comment about it being a crippling strain or anything, would getting 15 lb'ers be a bad idea? Assume I don't have infinite money and if I got a pair of clubbells, I wouldn't be getting another pair for a longish time. I just don't want to get a pair of 10 lb'ers and wish I'd started with something heavier. 

Form your own opinions. He was a nice guy at the Certification in February of 2002. He gave me good advice on buy skateboards for my boys.

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Would this be a good HOC workout for a killer cardio... 1 minute of jumping rope 25 pushups 1 minute of jumping rope 25 pushups 1 minute of jumping rope 25 pushps 1 minute of jumping rope I hate running so any help would be appreciated thanx  

I'm starting Mike Mahler's aggresive strength training regiment. Will this help reduce the size of my gut?