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

Back when I took up olympic lifting with a certified USAW coach, i did a vertical jump test and jumped 30" after laying on my butt for 7 years. This coach told me that I have mostly "fast" twitch fiber and that I am better suited to quick, explosive lifts. He said that I should not try to pursue endurance type of activities. So, I was wondering how this plays a part with kettlebell sport. Is it to be categorized along with distance running or cycling as an "endurance" activity? To some extent, I can see the coach's point. I adapt very well to power cleans, squats, deads for sets of 5 or less. I have been using my 24kg kbell for almost two months now and can only do 28/28 reps in the snatch. What are some long term affects of KB Sport training? If I abandon my squats and power cleans, will the endurance activity of kbell lifting cause my big lifts to go down? I've always heard that endurance work (ie running) will absolutely kill your big lifts. Am I making too much of nothing? 

Question for those who have used both. To me the deadstop squat would seem to be the better option especially with regards to back health and safety. It is pretty well accepted that exercises such as shoulder presses are better done standing for several reasons but most importantly pressure on the spine. Wouldn't this be true for box squats? myself being someone who has had back trouble and injuries I cringe at the thought of sitting down with a couple hundred or more lbs on my shoulders. Are box squats that much mre superior results wise? or is the popularity due more to West Side PL principles being so well promoted? I'd appreciate some feedback from those who have tried both or some "expert" advice/input. 

I've read PTP, TNW, BPA, and have just finished RKC and am waiting for my 16kg KB to arrive. I'm currently training five days a week doing weighted pullups, box pistols, deads, bench press, and some ab work (2 sets of each for 5 reps following a flex wave cycle). It usually takes about an hour to complete including chasing around my two year old son making sure he doesnt get into to much trouble. Whats the best way to mix in the KBs? I dont want to do to much in one session and burn myself out. Any suggestions? Thanks in advance and thanks for the info in the books it has given me excelent results.  

I recently puchased several of your books for a friend as a Christmas present, who is a professional mixed martial arts fighter who is a big fan of your workouts, particular the kettle bell stuff. I scanned through a couple of the books (relax into stretch & super joints), and saw some things that perhaps might be helpful for me. I was involved is a serious car accident 5 years ago and injured my neck. I've had to have spinal fusion 2 times at C6-7 (the first one failed to fuse) and have degenerative disk disease which has caused anterolisthesis at C3-4 & C5-6. And have permanent nerve damage at C6-7. Needless to say My neck is pretty messed up, and causes a lot of pain, spasms in my neck, traps etc... And pain in my rear shoulders that runs from my neck down the back of arms and causes numbness in my hands. All of this of course has also caused a loss of mobility in my neck. So my question is would these exercises be helpful to me? Would you recommend that I not do certain exercises or modify them in any way? Etc... I realize this is a lot to ask of you particularly without having me in front of you to get a true idea of my problems and I certainly don't expect any miracles or magic etc... But perhaps some of these exercises may increase my neck mobility, maybe help strengthen it since it's it's become very weak muscularly etc... and maybe give me some relief from some of my systems. I was hoping that perhaps you have had experience with similar situations and might be able to give some insight. Thanks in advance for you time. Sorry to be so long with all this.  

Party: I'm using GTG to build up to my tradional New Years Eve deadlift PR attempt. I'm also using GTG for dips. I'm still training KB's and BW exercises, just in a more conventional format (i.e. once or twice a week). I'm just wondering if I'm going about GTG groove right. As I said, it's deads and dips, I'll do a set of deads at 405 x 5 (could probably manage 8-10 reps), wait a minute or two and then a set of dips BW+90lbs x 5 (could probably manage 6-7 reps). Wait a minute or two and then repeat. Done. I have access to weights at my parents house (only 3 miles away) but it's not convenient to train more than once a day. I figured I'd keep working in this format 4-5 days a week, adding weight little by little (added 10lbs today on deads and 5lbs on dips). Any thoughts or recommendations? Pavel: I think it was PTP where I read that you don't do warm up sets because real-life/combat situations don't allow for warm ups. I totally agree. Though I'm concerned about not warming up before heavy deadlifts. I prepare mentally and get my breathing down beforehand, but if my goal (as stated above) is to cycle up to a max pull, would it be better/safer/stronger to warm up in this situation? 

Hello, excuse me for my english but i am french. I am a kyokushin's fighter and i would like practice weight or ketebell training. But, i don't know what do it. It's possible you help me ? Thank you. 

I have two questions for those of you who are experienced at one legged squats (pistols). I have been practicing these for a couple of weeks now using a pole to help with balance. I was able to finally do one on my left leg today while holding a 2 1/2lb weight in each hand for balance. I was proud of myself but my wife said I was leaning to my left or opposite the leg I hold up. I've tried to adjust but still tend to lean. Could it be that I need more strength in that leg to adjust for the imbalance or am I doing something wrong? I know it's hard to critique without seeing but any advice is helpful. Also even though I am right handed I can't do one with my right leg. I feel discomfort around my knee when going past a certain point. It could have to do with the fact that I'm 42 and just beginning or again I may be doing something wrong. Thanks for any answers in advance. 

Greetings, I’ve been working with kettlebells exclusively for almost a year and a half, with decent progress. Well, I finally went out and bought a cheap olympic set the other day, and I was very happy to pull the entire 300 lbs! (I’d never deadlifted before in my life). One rep was all I could manage, though. Unfortunately, since I can’t keep the weights in my apartment, they’re staying at my fiancee’s place. I’m usually only out there once or twice a week, so I can’t really start a PTP cycle. Any suggestions for a routine on days when I’m at her house? I just want to get my back accustomed to the movement and start to develop a good groove. I’m enjoying side presses with the long bar as well. During the rest of the week, I’ve been doing a mix of 2-pood RKC excercises, pullups, and some jumprope, 2 or 3 days a week, while greasing the groove on tuck planches and front levers (I have a looooong way to go on those). thanks, Joe 

I've torn hamstrings before and they took forever to heal. Mainly because I was fine to start light squatting and other slower movements relatively quickly, but I would jump the gun and start kicking and sprinting before I was ready. When one has a pulled muscle, what is the protocol for getting it used to different speeds of movement? For instance, squats are fine—but sprinting really makes the pain flare up. Thanks. 

When I do jerks it seems like my shoulders always give out before anything else. I was reading in the Pavel's article in the hardstyle magazine which advised to jerk without first pushing the hips back, could someone elaborate on how to generate force in this way. thank you, Ben 

Got a wild hair and decided I was going to see where my pulling strength is at. Never have done more than 225 for 5/5 conventional straight bar and about the same with trap bar. Haven't Dl'ed in little over a year. Been focusing on pistols and KB's. Am little under 80 kg and 6'1" Ramped up to 305 conventional (w/ clean grip) - with decent arch but bar was a little too far in front and my butt came up too fast. Still felt easy. I tried sumo at 325 but didn't have the coordination for it. I think the carryover from KB ballistics transfers better to conventional than sumo. I was hoping for a dbl BW DL but without training it - no such luck. In a couple of months after I'm well into my double 2 pood work - I may come back to the DL. After I have some decent dbl 2 pood ballistics, I 'm sure my DL PR will jump. My first DL goal will be 2*BW and then I'll probably be happy with 3*BW. KB's and BW exercises still interest me more than a big DL for now.  

We all have our own natual weight belt, can some explain how to turn it on when doing swings, snatches, etc? Is it sucking in the Transverse Abdominus,then flexing the rectus abdominus and plullin up the rectal sphincter? I get confused with some advice on breathing into your belly for spine protection or paradox breathing? Can someone straigthen me out? Thanks for any advice! GC 

We all have our own natual weight belt, can some explain how to turn it on when doing swings, snatches, etc? Is it sucking in the Transverse Abdominus,then flexing the rectus abdominus and plullin up the rectal sphincter? I get confused with some advice on breathing into your belly for spine protection or paradox breathing? Can someone straigthen me out? Thanks for any advice! GC 

hey pavel how's it going i was just wondering when you were training competitevly for the sport and you were focusing on snatch and c/j what was your training regimen. Do you train everyday a little or 3 times a week. I was doing it everyday going up pyramids but now i think i'm gonna change it to monday wednesday friday. 

In a past response to a question I asked you, you stated that you had your KB was a custom job. if I may ask what is the weight of it? In either kg or lbs. Thanks Pavel. 

In your (Beyond Stretching), you made mention of a text entitled The Rocket Science of Strenth Training. I have all you books thus far and I wish to know if this is a future, past or "shelved" idea. PS I love your books and vids (although my clients regret them sometimes!) Thanks for all your effort! 

In PTP, there is a picture of Pavel dl where it almost looks like he is doing a sld - back very arched and butt out. I am one of the few people I've seen who uses that style, maybe it is because of all the kb movements and dl's my posterior chain is just stronger than my quads etc? However, many of the heavy dl's at the gym tell me that you cannot use this style effectively going for a 1RM and that I should switch to a frog or sumo. Any thoughts on this? am getting ready for the Chicago pu/dl comp. Thanks Shawn RKC 

In PTP, there is a picture of Pavel dl where it almost looks like he is doing a sld - back very arched and butt out. I am one of the few people I've seen who uses that style, maybe it is because of all the kb movements and dl's my posterior chain is just stronger than my quads etc? However, many of the heavy dl's at the gym tell me that you cannot use this style effectively going for a 1RM and that I should switch to a frog or sumo. Any thoughts on this? am getting ready for the Chicago pu/dl comp. Thanks Shawn RKC 

I have read Pavel's new article on MILFITMAG and think it is a great article, but I have a fes questions. In the example program with 24kg swings, I can understand the medium/medium, high/high, etc. type volume/intensity combinations, but how do you incorporate other exercises in to the program? Is it wise to keep the same volume/intensity combinations for multiple types of exercises in the same workout, or should one mix these up as well? For example, if you are doing snatches, C&J, and presses in the same workout should one mix it like this: Presses- High/Low Snatches- Low/High C&J- Medium/Medium and then the next workout could be Presses- Low/High Snatches- Medium/Low C&J- High/Medium My final question is about types of exercises. Am I correct to assume that for overall fitness gains and GPP that one's workouts should include a whole host of exercises to increase strength, speed, stamina, etc unless one's goal is for GS where you would focus on the traditional Snatches and Jerks? Being in the military and playing rugby for a team, I feel that I should be more general in my exercise selection instead of too narrow minded. I just always have trouble creating programs as there are so many wonderful ideas on this forum and in Pavel's many books that I sometimes find I am thinking too hard about this issue! Any help/advice is greatly appreciated. Thanks for reading, R.J. 

This may be of use to some. The past few days I've been been doing GTG with a no-load OH squat to help my back arch right for barbell back squats. Some side benefits showed up: it eliminated the spine twist I used to have to do to OH squat a single KB, and windmill form and strength improved a lot. I went from doing a 45lb windmill with a little shoulder discomfort, to easily doing 53 overhead plus 53 hanging down off my free arm. All I did was a few sets a day of OH squats holding a stick with my hands about 15 inches apart. Even better was doing it while holding an elastic band stretched between my hands (thanks to Jack Reape on that one). If I really hold the stick (or band) straight up as if it had real weight, the feel is like a wall squat plus upper back/shoulder mobility. I'm curious if other's experiences jibe with mine. -Kailo 

I used to be a climber and boulderer but did not ever climb and use kettlebells at the same time... I have some friends who are going to compete at the world championships in europe soon in bouldering and onsight climbing. They were telling me about their weight-training cross training and the trainer has them on isolation exercises! ARGH!?! I told them about Kbs and what they do for the body and they sounded ineterested, but what exercises specifically would suit a climber? I thought the snatch for whole body conditioning and core training, The windmill and the evil wheel. Any suggestions? Remember these are elite climbers, however they are newbies at KBs 

Have you ever wondered why the Soviets and Romanians dominated to Olympics in wrestling and weightlifting? Ever ask yourself why their athletes always looked prepared for battle and if you could look into their eye knew that they were going to win no matter what the challenge was. Well with our new CD series you too can have those answers. This 4 CD set titled Eastern European Training Secrets contains over 4 hours of interviews with 2X Ukrainian National Champion Wrestler Andrey Brener, Hall of Fame Weightlifting Coach Istvan Javorek, and Olympic Wrestler and Greco Roman Coach Ivan Ivanov. Here is some of what you will learn: *Learn how the Soviets trained their young wrestlers for future gold at the Olympics *What type of training was conducted at the secret Soviet training centers for wrestlers *Learn how Soviet wrestlers prepared for the world championships and Olympics *Learn how they would peak there wrestlers at the right times. *Learn about how unconventional training methods (kettlebells)helped to make the soviet wrestlers some of the best conditioned athletes in the world. *Learn how to use scientific training to peak your athletes and how to test them to ensure that they peaking at the right time. *Learn how scientific training can help monitor your health and prevent overtraining *Learn what exercises wrestlers should be doing when not using weights. *Learn how to design complex programs for wrestlers to help with strength and conditioning *Learn how to use throwing dummies to teach safe wrestling techniques. *Learn how to design circuits for conditioning with dummies *Learn what this Olympic wrestler did in his off time to make himself a better wrestler *Learn why this Olympian feels coaches’ today train wrestlers for strength wrong This series comes in two formats Cd box set and direct digital download. We are so sure that you will learn and enjoy these interviews that we have given them a 100% MONEY BACK GUARANTEE. If for some reason you are unhappy just let us know and we will refund your money, NO QUESTIONS ASKED. Remember this is over 4 hours of great information by athletes and coaches that have competed at the highest levels in our sport. This is a must have set for coaches, parents and wrestlers. Pick up your copy today CD Set http://www.1shoppingcart.com/app/javanof.asp?MerchantID=52838&ProductID=2180197 Digital Download http://www.1shoppingcart.com/app/javanof.asp?MerchantID=52838&ProductID=2180135

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Abdominal training advice is everywhere, I was reading an article and then an interveiw with Ian King (top bloke in my opinion). Anyway He was saying that many people should conduct Abdominal training at the begining of their workouts. His argument was that there was no evidence to support the argument of pre-fatigue of the stabalizers. I have often wondered what would happen if one were to do some low volume work at the begining of their training followed by relativly heavy squats or deads. I would be interested in eveidence although I do recal Pavel saying at on point (I could be mistaken) that one should do their joint mobility followed by Power breathing first thing in the morning. Now power breathing focuses mainly on the abdominals... I have a feeling that this could be a Zen answer. Anyway a link to the article is below http://www.t-nation.com/findArticle.do;jsessionid=EED6554B86F86A25ABEBFC41F6EC2074.titan?article=body_123abs Thanks in advance. Simon 

Hi Everyone, I have never used kettlebells but am planning to get started & place an order. Situation: I am recovering from a herniated disc in my neck, & 2 bulging discs (7months ago). I am 5' 5", 152 lbs, 48 years old. I have done some standard weight & machine training over the years, but I am far from a body builder or athelete. Question 1: I'm concerned that the 36 lb. kettlebell in the starter kit may be too heavy for me. I'm wondering if I should get the 26 lb one. Question 2: Is anyone in the New Orleans area? Thanks for your help. Len

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