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

Paul Anderson, Tommy Kono and others from the Golden Age of US weightlifting were incredibly strong and quick. Pictures of the Eastern Europeans knocking out no-no-no squats with some pretty big poundages would also indicate that strength is still needed. It is how the overall program is put together - quickness and the skill you want to improve the most should be top of the list but it is not the whole list. Brett 

It sounds like you already have talked yourself back into the ETK minimum - so go there and follow it for a few weeks. Simple doesn't mean easy and you will not "miss" anything by only doing the minimum program. Keep us posted Brett 

Another reason for lowering to the shoulder is reduced low back stress - so if you are training the DL or other low back intensive lifts and still want to use the KB snatch as your ballistic drill - then lower to the shoulder and then snatch again - either dead, hang or swing - but lowered the shoulder first. This allows for a ballistic without lower back overload. Brett 

Basic recommendation would be to go ahead and get the elbow, neck and shoulder checked by a Dr. or Chiro - Also - lots of questions to ask - previous injury history to any related areas, exercise history etc... Could be too much volume too soon and your elbow is not ready for the stress. Form - if your elbow is flairing it can tweak the ulnar nerve - also not staying tight at the bottom so you lose tension and then try to blast off from the bottom - this will also zing the ulnar nerve. Could also be wrist position - too much hyperextension. Could be neck related if you are allowing the shoulder to rise up close to the ear and impinging the neck. Keep us posted Brett 

The quote you are referring to and the use of the KBs by PLers is not a direct - floor press= bench press equation - it has nothing to do with the floor press. KB work has increased PLers BP numbers because of the increased mid and upper back strength + shoulder stability and mobility work from snatches etc... PLers still BP heavy and hard. Brett 

According to AAU and other federations the crease of the hip has to go below the top of the knee and it is hard to tell from the side but didn't look like he got below there to me. But walking out and going as deep as he did with 800 is a damn fine squat - I haven't been at a lot of meets but have seen some deep squats turned down so sometimes you just don't know what the judges are looking at. Brett 

Rif, Not debating the quick dip - the squat is awesome - but I see people posteriorly tilt in a very hign squat - that is not an indicator or depth. I went back and watched the video several times and it is right there - maybe after i have your years of experience I'll be able to see it. Brett 

Anytime judging is in the mix there will always be controversy - I think that is the hope of having three judges. I just focus on getting the crease of my hip below my knee - I'll see how it works out when I get on the platform. Brett 

PTP will form a good base of strength and the Bear program will help you add some mass - you will need to add in some form of explosive exercise - if money and resources are not an issue - look into Kettlebells - if you are looking for another option - check into Sandbag training - Josh Henkins has a great book on sandbag training. For flexibility you should look into Relax Into Stretch and a joint mobilty DVD. Keep us posted. Brett 

If you are looking at diet and exercise as temporary solutions - ie...I need to lose 10 pounds for high school reunion - then nothing will help. Diet is not a temporary thing - it should be a lifestyle change that allows you to be healthy and attain/maintain a healthy weight. Exercise is not a temporary thing - your body needs to exercise and move - always. Combine the two on a permanent journey of lifestyle change and progression and you will succeed. In order to change - you have to change! Brett 

Will, Get some match tapes from her and look at performing a needs analysis - As someone who has played squash (poorly!)- it is a rough game with a significant amount of short burst activity and a lot of cutting and stop/starting - and the raquet skills are a bit differnt from tennis - so take a look at her swinging a racquet. Also - does she have a squash coach you can coordinate with? Swings - snatches TGU SLDL Work towards pistols Set up shuttle drills slightly longer than the squash court and mix in KB work Be sure to leave energy and time for squash skill work. Let me know if you need anything else - also - a base of strength through DL and MP might be another angle. Brett 

GS doesn't fit well for me at all - but I am a low rep kind of guy. You do need to rotate volume and consistency with GS. You don't push to the limits and your sets are roughly 10 minutes or so - a different beast from the ultra-endurance activities etc... Brett 

Chronic stress is a killer - and another reason that long endurance events are a bad idea for "fitness". Same can be said for the stress of lifting too heavy too often - Low volume and consistant. Brett 

I fall under the category of other powerlifters so I'll take a stab until Jack or Rif can chime in: What is your previous 1rm and do you know what the difference between your 5rm and 1rm typically is? 5rm charts can be a poor way to calculate 1rm and everyone is different - you may be at 500 - you may be below or above - only you will know. Your plan for 450 ( a sure single), 475 (I am assuming this will be a PR?), then see how 475 went and then choose your third attempt. Use this as a chance to get a meet under your belt and set a PR. IMO Brett 

Philip, Go ahead and open at 450 - a guarenteed PR and a qualifying lift. Then look at 475 and make the judgement call on the third lift. Have a successful day and the next meet you can go for a bit more. Brett 

He is a beast! For those of you not with a calculator handy or the mental KGs to #s - that was a 308# barbell curl for 4 reps!!!!! And a double in the bench at 595#s - and I couldn't see the gripper clearly but it was probably a #4. Notice the method of setting the gripper - bracing off of the thigh and getting the gripper in the sweet spot - VERY different from the new rules for certifying - that is why I stand by my statement that no one will every certify on the #4 again. In an overall sense - you are probably correct - Magnus might just have the worlds strongest arms and grip! Motivating - yes??!! Brett 

Just a bit to add - sitting here thinking of what I just watched and DAMN am I impressed/blown away! 308# for some pretty strict curls - near 600 for a double (people with "long" arms should watch this before they complain about their wing span preventing them from benching well) Pretty damn strong! Tom - are there any videos of Magnus training his squat and DL? Brett 

Couple of questions - are you looking for general conditioning or more of a "max" strength approach to your body weight routine? One arm push-ups, single leg squats, pull-ups (weighted - get creative) - etc... can be great for the strength angle. Burpees, mountain climbers, jump squats, push-ups (all types), squats, etc... can be great for general conditioning. Jump rope and other means of "cardio" can be added as well - What are you familiar with and what are your goals? Also - I hope you and your family are safe and healthy. Brett 

kma, If you goal is military conditioning then it will be a bit more strength endurance oriented. Pull-ups, Jump rope, Burpees, push-ups, and jump squats can form a good base of work for military type applications. Vary the volume (easy, hard, medium) and mix in some running or marching with a ruck sack if required by your military. If you need help with the form google some vids of the exercises and ask any questions you need to. What type of experience do you have with the bodyweight routines? Brett 

Spaniard, What resources do you have? Do you have an instructional DVD? (Enter the Kettlebell, Kettlebell Basics for Personal Trainers and Strength Coaches, and many others) Are you close to an RKC so you can get a personal lesson to get your form checked? At the least - get Enter the Kettlebell. Your question on volume training is too vague - one person's volume is anothers warm-up. What are you doing? and then we can evaluate it. Take your time getting back into training and let your back heal up. Get checked by a Chiro or other professional if things don't clear up soon. Brett 

Once your bitten by the bending it can be hard to stop! As Don said - build up the volume and experiement with Double over and Double under. I like your plan of heavy - Med - light, but the heavy day should be a very- VERY - low volume day - one or two max bends until you are a more experienced bender. Your local hardware store may have some 3/16" stock (3' bars) that you can cut to various lengths and try some 3/16" square and hex. Take care of your hands - you'll miss them when they are gone. Brett