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

It might help your friend out, and I would love to have a conversation with her and the RKC who trains you. We can form an alliance to help her beat the bastard (asthma) down. Between my own experience with asthma and 2 of the youth soccer athletes I've trained, I can help. Shugyo! Dylan

http://martialstrength@yahoo.com 

It might help your friend out, and I would love to have a conversation with her and the RKC who trains you. We can form an alliance to help her beat the bastard (asthma) down. Between my own experience with asthma and 2 of the youth soccer athletes I've trained, I can help. Shugyo! Dylan

http://martialstrength@yahoo.com 

This from a man of great experience, who has a home in Louisiana. His comment here was in reference to rebuilding a life interupted by the hurricane, but it just as well has significance to many things: " it is as important sometimes to press on when you don't have all the goals in sight, than it is to be relentless when you do. " --Jack Reape 

....the blue nail bends at will now (for about a month). Do you have any suggestions for bridging the gap between the blue and red? I can only make the slightest of dents in the red at this time. Thanks in advance. Riggs 

if u can do an 88 lb hack squat does that mean u can do a 300 lb squat and if u can do 88 lb pistols would that transfer good to back squats also. my current max is 225 or so and i do not have access to a barbell etc. for back squats. i normally do pistols etc but am trying to max out to 405 for an upcoming event. thanks for upcoming answers.  

As those of you who read my last thread know, I am going to do a month of ballistics only 5-6 days per week and attempt to get as close to 100 reps per arm as my body will allow each day. After these four weeks I plan to take a week off and recoup then my next experiment is going to be with my two favorite exercises, and two of the most important IMO. 1 Arm Snatches and Turkish Getups. My goals for this will be pretty simple, further increase my reps on the snatches which will lead to more fat loss, more endurance, and some explosiveness/athleticism. The other goal is to better my form and strength on the Turkish Getup, the goal here is what I call "stupid strength" increase. I feel that the Turksih Getup gives you so many things its just invaluable, you learn total body coordination, balance, wiry strength throughout the entire body, flexibility, and a rock solid core. I call it stupid strength because it builds that type of wiry strength that carries over into situations such as, your best friend grabbing you up trying to wrestle and your foundation is just too solid for him, he ends up looking stupid because of the type of strength you developed, hence "stupid strength". 

Comrades, My max push-ups after basic training in Army was 80 push-ups. But i was only able to do 2 one-arm push-ups. After taking advice from here and working on my one-arm pushups.. I increased it to 10 one-arm push-ups. Not having done regular push-ups for a few months time, I was only able to do 60 push-ups. I feel strong, but it feels my high-repetition workouts are dragging. I guess I was kind of hoping the one-arms would increase my max push-ups. Does anyone else relate? Thank you for any help. 

Just got done watching Vladimir Vasiliev's, Russian Martial art Systema. Wow The video starts out with the general Body hardening at the last minute of taking or giving a strike, (i.e. Bret Jones Linkage vs leakage but not in those exact words) The funny part its the same as the RKC, i.e. Wall Squats (for proper body alignment/hip flexors, Breathing on the streatch, Side Wall Squats (proper body alignment for the clings, etc), I could go on and on. All though some of his information seems intresting I can see why it might work. The TFT group did a great job with the translation. I would strongly advise it as a must for the libary's for Martial Artist, Law Enforcement Personnel.  

Just want to make sure here, it's all in the hips. Do the arms "hang dead" just like a lever 'holding' the kb, and the hipswing is what gives it momentum, or do I swing my arms as well with force. This is why I am looking forwad to Mike Mahler coming down for a seminar. 

Yesterday (Tuesday 1 pm) I went to the local YMCA to try to do the squat – I don’t have a squat rack at home. I was able to do 150 pounds for 3reps, but the mirror there was distracting me. One of the trainers there told me I was leaning in to much – which is true, but I was trying to keep the bar in line with my feet, and yes the mirror was a distraction. Next he told me I should go over to the Smith machine; not wanting to be rude, I walked over there and did some squats with 35 pound plates on each side. I’ll be upfront as say it, the Smith Machine is has the weirdest fell to it. Then some guy told me I should take the plates off, and work on form. That was a reasonable suggestion so I did it. Then while squatting with an empty bar, he said I should step out further (away from the bar), because of my large feet (I have size 13 shoes, so they are large). The weird feel the Smith Machine gives felt even more unnatural, and I could not imagine doing that without the machine… not even in a rack! I don’t like jerks so I decided to be a good sport and do some sets, but this morning my hamstrings felt tight and sorer (the type of sorer I have not felt since I started weightlifting 6 years ago). Needless to say, after all these years, I still don’t know squat! PS: If you’re curious why I felt the need to start squatting, get the latest issue of MILO and read the article on Paul Anderson. I was already deadlifting (1 & 2 hand style), and for two months had been doing clean & press (military and push press). The only thing missing from big Paul’s style was the squat.  

I am 42, good shape, white collar type, I am doing a 30 minute workout using the basic KB exercises from From Russia with Tough Love, 35 lb KB. I find the 35 lb KB to be good for some exercises, but for the squats and jerk and clean (only to the shoulder) I think I could go heavier. What are the advantages to using a heavier KB? How do I know when I am ready? 

I live in South Carolina and have 2-16kg and 2-24kg and 2-32kg kettlebells. They cost a pretty penny and I can no longer use them. I have undergone 3 back surgerys and am still having serious back problems. Kettlebell training is out, I love 'em, but they have to go...I am too tempted to say screw the doctor and screw my past attempts to get back into shape and use them again. Bottom line, I am willing to sell them for $450.00 as a set of six kettlebells (normally this would cost about $680.00 not including shipping). I would prefer sell them to someone who could come get them. I live in Duncan, SC 29334. But in the off chance that someone would like to pay the crazy shipping costs I will have them shipped to you upon payment. My email address is lion_shark@yahoo.com. Drop me a line and let me know. BTW, all six kettlebells are in great shape (look new), I have always trained indoors on a wrestling mat, so the bells have never been dropped on hard ground or outdoors in the dirt. 

Just a thought - I am curious as to whether grip training for the feet and toes has any merit? Have you guys ever experimented with the feet like you do with grippers, nails, etc..? My first thought is that the biomechanics of the feet and toes are quite different that the hands. A phsical therapist I know frequently prescribes various foot and toes gripping exercises like bunching up towels or picking up object and moving them. Obviously the whole concept of STATIC STOMPING works amazing and I am convinced there must me some other exercises we as a collective strength training community have forgotten. thoughts? Franz www.revolutionlajolla.com 

Okay, I said in a previous post that I want to increase my pull up numbers to 25. I received several responses which I thankful for. In a few of the responses, they suggested I put on a weight belt or somehow increase the weight beyond my bodyweight and do pull ups like that. And I was thinking about it today. What I thought was this: a previous poster said how he increased his OAPU from 1 to 10 and his regulard pushups went from 80 to 60. So as his maximum strength increased, his strength endurance decreased which makes sense to me since he wasn't training both simultaneously. Wouldn't it be the same for pull ups? Wouldn't adding weight make it a maximum strength movement as opposed to strength endurance which is what my goal is now or is my thought process not correct? And one more question. What are some good explosive bodyweight exercises? Thank you. Everyone's help is truly appreciated. This is a great forum. Keith 

There is a local world class resort where I live and I want to approach them about setting up training there for their clients. They have all types of exercise classes, massage, Pilates, etc. So I thought a Kettlebell routine with stretching would be right up their alley and their clients would love it. However I am not sure how to approach them and what to charge, as I believe they would be paying me, I would not be charging the clients. Their clients pay for a specific number of days to stay there and take the classes they want, I believe. I am curious as to how to approach this. Any help is greatly appreciated. If you need my email address I will provide that. I did get one response, but it seems to me that asking what they pay other trainers who come in to offer classes is a little unprofessional. Plus it would seem they might not be that upfront with you as they want to make money, so why would they tell me what they pay other sub-contracting trainers. JMHO. I could be wrong. The other piece of advice about helping them see how having a certified KB instructor come in would help them in marketing to men is good. Any other thoughts? I want to be professional. They charge clients upwards of $8,000. a week. So it isn't like trying to get into the local spinning class at a gym. If I come in too low or too high could mean the difference between getting my foot in the door or not. I'm not looking for employment there, just want to train a couple of classes in the morning 3-5 times a week. Thank you, Walter,RKC  

about a 1 month program in attempt to help closing the BBSM. Wk. 1 HG150- 5 days higher reps each day ,2days off Wk. 2 deep filed #1- 5days on, 2 off, same as above Wk. 3 filed #2- work on high vol holds, overcrushes and strapholds 4 days on, 3 off Wk. 4 Heavy negs w/ #4, Elite and #3 Strapholds #2 4 days on, 3 days off w/ minimal work with HG150 Max day w.u. filed #1, filed #2, #3 neg all explosive singles or assists BBSM attempts Here's today High VOL (from dave and gamidon) HG150 400 reps left 480 reps right 880 total each set began no-set and each rep was completely opened to 2.5" spread, sets were between 20-30 reps tomorrow will focus on closing from 3/4-1" and increase the vol KB Swings (2hand above head) 10 sets x15 reps w/ <20 sec rest *hands fried- contrast baths tonight KB MP x5,5,6,6 L/R  

I can close a CoC No:2 and the HeavyGrip 250lb grippers consistently and quite comfortably and wanted suggestions on which of the following BeefBuilder grippers to buy to progress towards a CoC No: 3. Quite honestly, the HeavyGrip 250 is more for my ego than progress 'coz the initial part of the crush is very easy in comparison to the CoCs and that makes a BIG difference. Brett, you had in the past recommended the Beefbuilder SM but that is a 200lbs gripper (according to wwfitness). With the CoC2 being 195lbs, should I consider the GrandMaster (230lbs)? Super Master (200 lbs pressure) Grand Master (230 lbs pressure) Elite (265 lbs pressure) Would greatly appreciate a reply. Thanks, Rajiv 

I've been doing Pavel style deadlifts for several weeks now, and I thought I was making some fairly good progress. I was doing the 5X5 with 250 pounds one day, a respectable weight for a 138 lb. 45 yr-old, when I felt a pop in my sacral area. I instantly thought of the horror that Bruce Lee felt when he damaged his sacral nerve doing Good Mornings with 135lb; he had horrible back pain for the rest of his short life. I have no back pain, but my sciatica is acting up. Sometimes the front of my left leg goes asleep, but all I really suspect is a nerve impingement. I have lost a good deal of neuromuscular control over my once strong quads; when I try a front lunge, right leg forward, my left knee just races to the floor uncontrollably. Doing hardcore hip flexor stretches seems to alleviate much of the pain, but I usually wake up at 3am in agony and have to get up and stretch out. I suspect my glutes aren't anywhere near as strong as my lower back and spinal erectors, or else this wouldn't have happened, so I'm doing some isometrics for them, and perhaps I'll start up a program of lunges. What else can I do about this? I haven't stopped my upper body work, but this is damn inconvenient. Blasto  

I am having my left elbow repaired because of cronic tendonitius from years of climbing, pullups and training mistakes. It will be six months for full recovery. Should I continue to do KB work with my good arm? Any input is greatly appreciated. Bill 

Hello all, When you are shortening your abs (as if you were bracing for a punch) does this count as the rounded back that you are never supposed to use in a deadlift? I cannot lift big weights and keep my spine in the same position as when I'm standing upright with good posture (when it is naturally curved). It feels much better to straighten the spine (as when bracing for a punch your spine goes more towards being ramrod straight than it's typical natural curve) when lifting large deadlifts. Anyone have any information on proper spine alignment during deadlifts? Thanks, Jon 

Hello all, When you are shortening your abs (as if you were bracing for a punch) does this count as the rounded back that you are never supposed to use in a deadlift? I cannot lift big weights and keep my spine in the same position as when I'm standing upright with good posture (when it is naturally curved). It feels much better to straighten the spine (as when bracing for a punch your spine goes more towards being ramrod straight than it's typical natural curve) when lifting large deadlifts. Anyone have any information on proper spine alignment during deadlifts? Thanks, Jon 

For helping me with the back injury. I ordered the book, got the chiropractor, and have made it back to the gym, although ahead of the chiropractors schedule but I just couldn't take sitting around any longer. Thanks again, I didn't think the back was ever going to feel better and my lifting days were over. 

I subscribe to a writers' service that posts questions for possible articles. It's not for an article necessarily, but what do you think are the no-brainer ways to lose weight, that don't require special diets or exercise regimens? Some of the answers may be better on the Nutrition forum of course, but there are certainly exercise and lifestyle choices that would fit here. I have maintained a weight of around 150lbs for the last thirty years or so (I am currently 56). There's many many things that contribute to this steady weight, but the two no-brainers of mine really belong in the other forum: no alcohol at all and no refined sugars (almost none, I do like chocolate!) Here's how the question was posed in the service post: How to Lose Weight Without Even Trying We're looking for no-brainer, no-effort ways to incorporate weight loss into people's daily life. Structured diets rarely work forever; at some point people just gain back all the weight or more. They need to make simple changes they can sustain through their whole lives so it doesn't feel like work.  

When crushing the grippers, my hand has a tendency to bend backwards. It's like I'm throwing a bad punch: my wrist and forearm are NOT in alignment, as a good punch would be. Does this happen to anyone else? Does your hand bend back or are you able to keep a straight alignment of your hand and forearm? Is this acceptable? Your Comrade, Bobby Jones 

When crushing the grippers, my hand has a tendency to bend backwards. It's like I'm throwing a bad punch: my wrist and forearm are NOT in alignment, as a good punch would be. Does this happen to anyone else? Does your hand bend back or are you able to keep a straight alignment of your hand and forearm? Is this acceptable? Your Comrade, Bobby Jones 

I was hoping that some experienced folks here might point me to a good resource for teaching basic athleticism to children. I have coached my kids for the past 5 years, and have come to the realization that what separates the 'natural ahtletes' form the rest is that they are more relaxed, have better balance and use more efficient movements. I've got to believe that these skills are teachable to the keen but not 'natural' athletes, and that someone must have come up with age-appropriate games/exercises with good developmental progressions. For example, how do I get a 9 year old boy to become aware of the tension he is unnecessarily holding in his upper body when moving around a soccer pitch? To always hold himself in good balance so he is quickly able to move in all directions. To be appropriately relaxed (force reduction) so that he can apply maximum force when stiffening his muscles? How to understand what exactly 'good posture' means? Any and all help would be greatly appreciated.  

I was hoping that some experienced folks here might point me to a good resource for teaching basic athleticism to children. I have coached my kids for the past 5 years, and have come to the realization that what separates the 'natural ahtletes' form the rest is that they are more relaxed, have better balance and use more efficient movements. I've got to believe that these skills are teachable to the keen but not 'natural' athletes, and that someone must have come up with age-appropriate games/exercises with good developmental progressions. For example, how do I get a 9 year old boy to become aware of the tension he is unnecessarily holding in his upper body when moving around a soccer pitch? To always hold himself in good balance so he is quickly able to move in all directions. To be appropriately relaxed (force reduction) so that he can apply maximum force when stiffening his muscles? How to understand what exactly 'good posture' means? Any and all help would be greatly appreciated.  

Comrades, I need some advice. First of all, I discovered Power to the people about 6 months ago, and it has really changed the way I look at strength training. I bought olympic weights, stopped going to bally's, and determined to follow in the footsteps of our glorious leaders. Starting out with deadlifts at 135 pounds, I immediately hurt my back with bad form, but after a couple of hard weeks, I learned from my mistakes and pressed on. I'm working with 275 pounds on the deadlift now, and I've been stuck there for several weeks. The problem, comrades, is my grip. I could go higher on the weight, but my grip is getting shaky. I can barely hold onto the bar, and if it begins to turn, it's all I can do not to drop it. A friend has advised me to use straps to hold the bar, so I can deadlift more, but somehow that feels like cheating. Is it time to get my grip strength up to par before moving on? I need the wise counsel of my superiors here, so what is the party line on this issue? With kind regards, Herzeleid