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

I got my two 24's and a 32 about a month ago, after a couple years with one 20kg KB. The finish on these newer ones is a lot more glossy than my older one. They seem to bite my callouses near my fingers (which I have read about on this board and have been doing all the skin conditioning and filing) a lot more than the one with the rougher finish. First, I started to wear very thin, slippery UnderArmour gloves, which helped, but then stopped because I want to train the way I will have to perform in October at the RKC. I went to Dick's and bought a rosin bag (?), like a bean bag with chalky stuff a pitcher would use. The guy also suggested baby powder. I went and bought two kinds of baby powder, one made with corn starch, and the other from talcum powder. All 3 of these seem to work well except for yesterday, which was snatch test day for reps (I did 50, with a few still in the bank), and I noticed a chunk of skin hanging off. Question about the RKC: What kinds of chalk/powder are approved for the snatch test? do they provide it, or do we bring our own? If baby powder works for me, am I allowed to use it? Anyone who knows the answers, I appreciate it.  

..or is it too manly? hehe 

I just had to drop you a line of thanks. I know there are some who are skeptical about this whole "use GTG and get stronger overnight" claim, but I find that your guidelines are giving me more strength more quickly than I would have believed possible. What a simple concept: train hard and often, but avoid failure and stay fresh. Most days I just do two sessions, but tonight I had the energy for a third. It's not so difficult when one just does one lift at a time. I'd deadlifted every day this week, but only did two hard sessions (the others were practice)and I already hit two personal bests. Tonight I got another one. 335 for a triple! When I hit 330x3 last night, I knew I had become strong enough to get more. Maybe I wouldn't be hitting PBs so often if I gauged my jumps more accurately (for example I was ready to add 10 lbs to my last PB instead of 5), but I find this frequent method of small jumps insterspersed with lots of practice is still getting me stronger in a very linear and satisfyingly rapid manner. I've found that my deadlift jumps are about 5 lbs between hard sessions, my dips about 2.5-3 lbs and my chins about 2-2.5. Tonight I felt my right hip acting up and I very wisely terminated the second work set early instead of going for the third rep with 315. I'm also feeling an overuse injury in my left Achilles tendon. Whenever I walk, run or climb too much, (and I do each of these things plenty each day, sometimes walking the couple miles to work before my day of climbing poles begins and walking the mile to and from the gym a couple times each day) my left Achilles tendon starts to ache and invariably my right one follows. Between that and my hip I sense it's time to back off on the deadlifting frequency. Tomorrow it's just one session of dips and the next day chins and maybe a deadlift session if everything's stopped throbbing. 

I posted yesterday that I plan to just pick a few lifts and stick to them for... well, a long time. Before ZachariahSalazer posted: "Fewer things better but not forever. Such as Pavels recommendations for alternating PTTP and RKC work or recommending BBB style routines or Fast Tens. Fewer things at a time but not forever. Rotate your moves, avoid pattern overload, reap the rewards of well rounded training." So, how many lifts are necessary to avoid this? I was thinking of alternating: Deadlift/Pistols (but GTGing pistols for reps while on a DL cycle) Bench/Side Press (but either GTGing light side press or hitting a few heavy singles a week to keep it up there- what's better?) And Pull-Ups/Chin-Ups (but is that enough variety? They're almost the same) Would just two sets of movements be alright? And how long does it take for a lift to go down, even if you're working the same muscles? An increased bench never helped my side press, but DL to pistol carryover is good. And finally... what routines are good for doing quite a few drills at once? I've seen DL/squat together a lot, but I've rarely spotted two presses together. Cheers, and, as always, sorry for the rambly nature of my writing. - Bleedthrough. PS. And is the simplest solution the best one? I figure taking 2-4 weeks off my pet lifts and doing some KB work should be fun, while perhaps hitting heavy singles. 

well the last day of smolov called for 365 for 10 sets of 3 and I was only able to get 2 sets of 3 and 3 singles. my legs were strong enough, my low back was just too tired. I want to finish the program, I'm thinking about proceeding as normal with week 3 but add a day of rest between day 3 and 4. Your opinions? My back has been sore for over a week. This is a bitch Curt 

I have a shoulder injury in which I had for a long time now, This resulted in me doing very light weights for very high reps for shoulders and chest exercises. But My pulling strength is pretty good (able to do 5 one arm pull ups with either hand on a rope, and developed somewhat of a vice grip) But still my pushing power is a joke! I can barely bench 135lbs yet do pullups with a guy bigger than me hanging on my back. Is this normal? Can I even be considered strong? 

Pavel, you reccomended a GM specailization routine. I've done a slightly modifeied WSB template for a while, lots of low back, glute, hammies assistance, doing atleast 3 good work sets of GMs after squating. I am thinking of doing sheiko beginner 2 replacing scissor squats with GM squats. This will have me doing some form of GM 3x/week. do you think this will be sufficent? Brett, DL max is around 475ish, shoulder pain was mostly muscle imbalance and is gone now. all lifts were based on belted max and done witha belt douring smolov. I will rest up a week and post results. Thanks for the help Curt 

I had been doing all of my snatches straight from the floor, dead snatches. I have gotton to doing 25 per arm that way with moderate difficulty. Today I tried the DOE Manmaker for the first time and switched to doing snatches from a swing. I got smoked! It wasn't so much cardio, but a grip issue. I didn't do any better than 15 on any of the four sets. Is it common to have more grip issues on swing snatches? Am I denying myself otherwise good grip work by sticking to the dead snatches, which seem to me to be more challenting to my legs, back and lungs?  

Com. Pavel, i am making a lot of strides in integrating the KBs in to our units PT program. The problem is people are so hung up on the old ideas of traditional military PT that they just wont let it go. i was told to find a mix to integrate the standard running, push ups, sit ups and other cals with the tactical course. The guys i have trained solely on the KB course are making better progress then the standard PT, but common sense falls on deaf ears when dealing with officers...so what is your suggestion?  

I have worked with kettlebells for a little under a year know. I came to know kettlebells through a Amazon search for weightlifting books. I was desperate for a program that worked. I found Power to the people and bought it, I have never looked back. I then slowly got into kettlebells and they changed my life and I truely own Pavel a deep and honest thanks. I have been restored. I say this because I have a problem with the new book and dvd. For us in the outback not near a RKC, we had to read and watch videos to learn. The first RKC book was very limited on exact steps to ensure proper form and in program design. I had to learn from trail and error and to the good graces of people on this forum. My gripe is this- I thought the new stuff was going to be a sequel not a precuser to the first. I was upset to see how well put together the new book and dvd were to teach newbies. I wish the old book was even a little like this was. I think this info should have been free to those who purchased the first book (not all of it just the basic instruction). I feel as if this was a answer to whole lot of bad form out there. It helped me, but as I stated"wish first book (or supplemental info on forum) was like this. Not putting anyone down just mad to learn I was doing it somewhat wrong and have to start over to relearn. I also see RKC's ordering book and I wonder why. They should be light years ahead of this. This is basic. The way it should have been taught in first book and video. Pavel even changed some of the teachings from first book( how to pick up weight and others). I always wanted to know what a wall squat was and how to do it, but I didnt have John's book. Thank god for (Power to the People) book( Where Pavel shows proper deadlifting) or I would be all over the board. Well you cant please everyone anD I suspect I will have to go into the witness protection program for writing this but it is my honest opinion. And like I said I own Pavel alot for taking me in right direction with (Power to the People), but first RKC book and dvd were a little off target maybe aimed at the more elite in sports. 

This is my first small post in a very large world. Com. Pavel, your introduction of the kettlebells back into our society is much appreciated! It is one of the most effective fitness tools I have used to date. At this point, I've gotten some great results. I understand the two steps forward, one step back philosophy, as well understand that rest is crucial for constant forward motion, but I fear the atrophy of over resting! My results are far from perfect at this point, and the intensity I am training at is consistent and doable, but at what point is it OK to slow down, and when to pick back up again? I have read PTP, (The Naked Warrior), and of course the Kettlebell manuals, and although they all touch on the subject it's not highly definitive. Of course, it could be I'm just not getting it, or over thinking it! But regardless, I'm not slowing it up at all at this point for fear of taking backwards steps. I also understand the principles of cyclic training, but in what timeframe does that fall under? To aid whoever may hold an answer to this my fitness goals are to continue losing pounds of fat, right around twenty more actually (Oh yea, the breakfast burrito's finally caught up to me!) and to tone and lean the muscles. I have some bulk, but it's loose and ugly, and not effective. I am both a military police officer in the army national guard, and a detention center deputy when not in military status, so my goals are leaner, looser, faster, more explosive with functional strength. Thanks in advance, and Pavel, keep it coming! You've even impressed my wife, which in ten years I think I have yet to do!  

I watched the Enter the Kettlebell dvd and think it is extremely well done, as usual. You cannot go wrong learning from this dvd. It seems that Dragondoor is getting better by leaps and bounds with each production. Congrats to them. I have one silly question for Pavel, you make a joke about metrosexuals on the dvd, but did you shave your armpits for the taping??? Just kidding...great job as usual. Thanks. Jon 

Enter the Kettlebell has got to be the most clearly explained, easy to understand S&C book written. For me it has ironed out the confusion I had about designing a program and has really improved my technique with the KB's. I've just ordered the DVD too. Just needed to say thanks Pavel for a good job. Any chance of you coming to the UK to do an RKC certification course in the future?  

I like how Pavel did deads in PTP, generating full body tension and pulling himself down to the bar and getting his grip without looking at the bar. On the other hand, seems most powerlifters bend down relaxed looking at the bar, adjust their hands and feet and then tense up, sit down into it and look up and drive. Pavels way feels the strongest for me, the only problem I have with it is I can't ever get my hands evenly spaced. It's not a drastic difference but invaribly one is out farther and I can feel it as I'm coming up. I've done them the other way and it's not bad until the weights get near max and then I feel like my back is rounding because I didn't generate enough tension in the set up. Just splitting hairs I guess, anyone have some tips for a cleaner start on the dead? 

My good wife bought me to EKB for Father's Day. Wow, what a wonderful gift. I am no strength training professional, but I have been training for 18 years and I've tried and seen much of what is out there. This book is far and away the best text I've seen in terms of its proper mix between simplicity and indepth info. I am a professor who has won awards for teaching, and I will say in my opinion (as Dan John indicates in the preface) that EKB is abosolutely excellent when considered as a textbook. Good teaching starts with knowing your material like the back of your hand and having the ability to make very complicated issues understandable to somebody who has no background in them. You are clearly able to do so on both fronts! Did you learn your pedogogy in the Red Army? Thanks! 

Has anyone had any success with partial exercise movements, for example partial deadlifts? 

Hi Pavel, I met Anthony DiLugio at Punch Gym a few weeks ago and we were discussing the Enter the Kettlebell book. Anthony mentioned that he is helping to co-author some additional material. Will this be offered as an accompanying workbook to the existing "Enter the Kettlebell" textbook, or are you planning to release a new edition? I've just ordered both the ETK text and DVD, but I would love to get the material that Anthony is helping with as well (will there be another DVD as well?). Anthony was helping me learn the high pull as a transition step to the snatch, and I need ALOT more practice before I get it :-) Thanks! I've had the pleasure to work with both Anthony DiLugio and Lisa Shaffer in the past month. Both are phenomenal instructors. Thanks so much for the material that you and your team provide regarding kettlebell training & techniques. I love it! Sincerely, Fitgirl-ATX

http://www.niakelley.com 

I was reading Men's Health and this article piqued my interest: http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=4c3a99edbbbd201099edbbbd2010cfe793cd____&cm_mmc=FitnessNL-_-2006_06_20-_-A_Better_Burn Apparently they think offset training will give a better burn. Perhaps it allows better volume, or is similar to cycling some way, not sure how. I've seen this with Clubbells, using different sizes for moments, but what about doing this with two-handed kettlebell movements? It'd make form a tad more challenging and you'd need to divide it up between switching the sides, but it sounds pretty cool, a way to make it more interesting. Also, with the large weight jumps in kettlebells, you could use it as the middle ground between kettebells, using one of the one you've mastered, and one of the next. This would be of course, when the limiting factor is overall weight, and not the limbs, like in a squat. 

I was scanning through the internet and found message board or something (found it with yahoo). and it stated that for law enforcmentyou should focus on the following exercises: dead lift pull up push up walking db lunge sand bag shouldering kb snatch ab wheel grip work heavy cheat curls I was wondering on how you would combine these I din't think you could mix heavy strength work like dead lifts with strength endurance work. And isn't heavy cheat curls like asking to rupture both biceps and have your spine ripped out of your back like in the movie predator. I would think that some one in law enforcement would want to focus on sand bag shouldering kb snatches push ups pull ups sledge hammer work grip work TGU JUst a thought, maybe a little random. 

Is there any truth to breathing squat exercise expanding rib cage size? I've tried heavy weight breathing squat technique in the past and developed an excruciating headache for 2-3 days following every time I've tried it. So i don't continue. Any other recommendations on exercises for exercises that might increase rib cage. Also heard of steve reeves deadlifts and superwide grip pullups to widen shoulder strucure but only developed joint pain. Anyone else tried these exercises. 

Dear Mr. Tsatsouline I've got two of your videos "(Relax into Stretch)" and "Forced relaxation" Can i strech the same muscles to days in a row or do they need some time off to recover? Kind regards Ricky Petersen 

Where does the term kettlebell come from? This question is prompted because of a discussion I had with a Russian student a little while ago. He had not heard of a "kettlebell" before but he knew all the "girya". Thanks for the info! Ben 

With the 1 pood. Received good pointers as an "innocent victim" at the RKC last Sunday. Felt powerful when done. 

Hi all, long time lurker, but this is my first post. A brief intro followed by a question. I am a police officer in a medium sized midwestern city and have been for 6 yrs. I got my first (1pd) Kbell in Feb and was very excited. I just received, as a Fathers Day gift, a 1.5 pd and wow what a great gift! I have trained using PTP and GTG-style since getting PTP in 2003. I do have an issue I need some help with. After partially tearing my achilles tendon I gained quite a bit of weight, from 215 lbs. to 245 lbs. on a 6' frame. After recuparating I started lifting again but had a difficult time getting the weight off. Over the past few months I've been doing EDT-style bodyweight workouts and I dropped down to 235 lbs. IN April I started doing the Man Maker drill with my 1 pd 3 times per week, usually for 4-6 sets doing ladder swings (10,15,20,10...each arm) with 1/4 miles jog. I now have my wife doing 2H swings MM drill with the 1 pd and she loves it 3 days a week. Last month I started to include the drills from BB doing pushups,pullups and dips on Mon, Wed, Fri, while still doing the MM drill. After 4 weeks I saw good progres, going from all assisted pullups to doing sets of 2 with no assistance! I am now doing pullups GTG-style daily, waving the total volume each day. While still doing my MM drill I am now down to 225 lbs. A loss of about 10 lbs./month while still maintaining strength and endurance. Love these Kettlebells! On to my problem at hand. I have a job offer to leave me Dept. and take my dream job with a very large agency in the Midwest. I will have to pass the physical test which is: -1.5 mile run in <13:46 -Bench 98% bodyweight -sit and reach test -37 situps in 1 minute I am always very close on the run since the injury and (the bigger problem I think) the weight gain associated with it. The other parts of the test are usually not a problem for me but I used to train specifically for them. My question is how can I combine a program in which I still perform the MM or HOC (w/TGU sets) 3x's per week and some specificity for this test? Could somebody please help me with a sample schedule or point me to the right place? I will probably have to take this test in late July at the earliest. Thank you all in advance for your time. Eric 

The top and front part of my right shoulder has been giving me some minor pain for a while now (few weeks)after sparring, and sometimes after doing a program similar to fast tens. The pain is in the top front of the shoulder and I say that its minor because it always goes away in a day or two. I have really made it a point to keep the form perfect in th KB drills and this has pretty much eliminated that side of the problem. It truly is important always to "practice" rather than "work out" - keep the shoulders DOWN and visaulize the force from the elbow pushing into the bell as well as into the shoulder. The problem still seems to get worked up again though after sparring hard. Any recomendations as far as stretches / supplimentation / resting / icing - or just whatever will make the problem go away or stop it from developing into a worse problem? Thank you!!! 

Hello! Iam 20 years old and lift weights since about 1 year, first 4 months PTP-Style till I decided to go to Oly-lifting which I learn now. Snatch, Clean & Jerk are technical work, training for strength is squatting and occasional pressing. Squat-1RMs from two months ago are 115kg (Backsquat) and 105kg (Frontsquat) at 75kg bodyweight, both ATG. As my first meet is about 3 1/2 months ahead, I'm trying to build further basic strenght and size. Now I'm planning to start the Russian Squat Assault outlined in (Beyond Bodybuilding) or maybe the Smolov on Monday next week. It seems as the programs are outlined for Backsquats. As an Olylifter I don't want to miss Frontsquats, so how to sensefuly incoorperate them into the program(s)? May be doing Mo/Thu Frontsquats and Tue/Fr Backsquats or vice versa an option for the Somolov? Or would it be smarter to do the "small Smolov" from BB on Monday and Thursday and do some light Frontsquats on Tuesday and Friday, since I also have some workload from Snatches and Cleans? Thank you for your help!