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

Steve, first off, your encyclopedia of KB is great, it will keep me very busy for long while. Having Valery on board for demos was inspired and a great contrast. Which brings me to my question: you two are of different builds, how tall are you/Valery, and how much do you weigh? Thanks, and again great job on the dvds. 

I was soooo excited when I received my DVD's that I watched 3hrs from 9pm - midnight. Man I cant wait to finish watching the rest. That man is PHYSCO but in a good way. I learned a lot from the little bit that I did see & cant wait to learn more. There is so much that can be done with a kb you will never get bored. My hat is off to Little Hurk(ules). Thanks Steve Great Job!! 

John Brookfield: Outstanding new secret conditioning method;] Steve Maxwell: Outstanding Joint Mobility Jack Reape: Outstanding perspective and presentation. Mike B: Yeah Burpees!! Outstanding Steve Jeck: Outstanding presentation and outlook. I agree! Ethen Reeve: Outstanding presentation and I was floored abot the girls rowing team having to 50 pistols per leg just to try out! The video was great as well;] Steve Cotter: Outstanding job as always. - I was a bit under the weather when there but it didn't matter. Kevin P. did a one arm chin with me and Steve Maxwell as a witness. Perhaps one of the most impressive things IMO for the day.  

One the best instructional DVD/videos I have seen in the fitness arena. The prodcution values are very good (a few minor blips here & there but no big deal). Steve covers probably every KB lift ever invented and does a great job of describing each exercise, pointing out things of import and performing the lifts, which he does with ease. He spends quite a bit of time on the proper mechanics of the swing since it's movements & body positions are involved in a variety of other exercises. He spends about 3 to 5 minutes on the other exercises, giving brief but detailed explanations. The GS section featuring Valery Fedorenko, is a great addition for all you aspiring Gireviks and shows the differences in technique between GS & regular styles. Valery does a great job with his sections. Overall this is an EXCELLENT value. $100 for 7hrs of instructional materials. I highly recommend this DVD to anyone interested in learning the lifts or improving their knowledge of them and to tweak their performance. Upcoming Seminars in Louisville, Ky Dave Randolph, RKC DaveRKC
IronBody Traininig  

I just got a call from Anthony, the other coach at our school, and we both can barely move. Thanks, Steve! Great workshop. I really learned a ton and we will be using the tumbling (based on the Animals) immediately as well as the Kbell Swing variations. Our football lineman will really get a lot from it. I really appreciate the guys who set it up...it was fantastic. 

I hosted a Steve Cotter Full Kontact Kettlebell Workshop in Salt Lake City over the weekend (Jan. 21). Dan John, who attended, graciously offered up his training facilities at Juan Diego Catholic High School. The place is impressive. We also utilized the wrestling room. The workshop participants (numbering a total of 16) included Lisa Twight, of GymJones.com, and her cadre of Pedro Sauer Brazilian Jujitsu folks and mixed martial artists. Dan John and some of his staff were also present. Steve started us out with some dynamic joint mobility drills and then it was off to the wrestling room for tumbling and some astounding bodyweight exercises. It was fun to watch the expressions on some of the faces as Steve demonstrated the frog, caterpillar and snake variations. Eyes wide open, jaws dropped. Later, it was back to the weight room for a series of KB drills. We performed walking KB drills forward, backwards, lateral and then crescent swings. Looks of amazement again filled the room as Steve demonstrated the TGU with one 2 pood KB in each hand. He concluded with GS instruction for 2 KB jerks and spoke of some of the amazing GS athletes he met while at World Championships in Moscow. Dan John provided some impromptu insights from the T-Nation event in Washington, DC from which he had just returned. As is typical of most KB gatherings, new friendships were made and the networking just happened naturally. A lot of goodwill and fun was spread amongst the participants. Also in attendance were Matt McNamara, RKC, who traveled with Steve to Moscow in November, John Bercaw, a Certified Crossfit coach, Damon Stewart, a JuJitsu guy and a transplant from Virginia and Monique Backer who recently relocated here from Florida. Here is the Putfile link to photos of Dan John attempting to military press Steve Cotter (Steve was instructing group on concept of whole body tension and lat. recruitment for presses) as well as a group shot of some of the participants… http://www.putfile.com/chilimac Cheers, Steve McNamara, PT, RKC www.KBFocus.com

http://www.putfile.com/chilimac 

I had an altercation with an inmate last night at work. Long story short, I restrained him(alone)and with some assistance from a fellow CO we were able to put him into four point restraint chair. Anyway, I noticed that the kettlebell training came in handy in a lot of ways but I noticed some things lacking in my abilities. I'll seperate this into good and bad. Good things I noticed from my KB training: 1)Hardly got "winded" thanks to high rep KB snatches 2)Explosiveness/reaction time was very good and fast(snatches, thank you) 3)Core strength and stability was in good order(thanks to windmills and turkish getups) 4)"Keeping my feet" and able to have good body control and awareness was good(IMO thanks to bodyweight pistols) 5)Pushing strength(what little I had to use) was good, thanks to MP's, 1 APU's, and Side Presses Bad things I need to work on: 1)Grip strength wasnt as good as I thought 2)Upper body pulling strength wasnt as strong as I needed it to be 3)While the balance/coordination I have obtained from pistols helped me, I still seemed to be lacking as much leg strength as I would like to have. I guess I need to do some heavy upper body pulling(rows and/or pullups), some weighted pistols, and some grip work. Any suggestions on setting up a good "minimal" program for someone with very small amounts of time to train?  

I had an altercation with an inmate last night at work. Long story short, I restrained him(alone)and with some assistance from a fellow CO we were able to put him into four point restraint chair. Anyway, I noticed that the kettlebell training came in handy in a lot of ways but I noticed some things lacking in my abilities. I'll seperate this into good and bad. Good things I noticed from my KB training: 1)Hardly got "winded" thanks to high rep KB snatches 2)Explosiveness/reaction time was very good and fast(snatches, thank you) 3)Core strength and stability was in good order(thanks to windmills and turkish getups) 4)"Keeping my feet" and able to have good body control and awareness was good(IMO thanks to bodyweight pistols) 5)Pushing strength(what little I had to use) was good, thanks to MP's, 1 APU's, and Side Presses Bad things I need to work on: 1)Grip strength wasnt as good as I thought 2)Upper body pulling strength wasnt as strong as I needed it to be 3)While the balance/coordination I have obtained from pistols helped me, I still seemed to be lacking as much leg strength as I would like to have. I guess I need to do some heavy upper body pulling(rows and/or pullups), some weighted pistols, and some grip work. Any suggestions on setting up a good "minimal" program for someone with very small amounts of time to train?