If you are looking for a supreme edge in your chosen sport--seek no more! Amazing Success Stories Of Stunning Fat Loss, Maximal Strength Gains And Huge Strides in Conditioning with Kettlebells Both the Soviet Special Forces and numerous world-champion Soviet Olympic athletes used the ancient Russian Kettlebells as their secret weapon for xtreme fitness. Thanks to the kettlebell's astonishing ability to turbocharge physical performance, these Soviet supermen creamed their opponents time-and-time-again, with inhuman displays of raw power and explosive strength. Now, former Spetznaz trainer, international fitness author and nationally ranked kettlebell lifter, Pavel Tsatsouline, delivers this secret Soviet weapon into your own hands. You NEVER have to be second best again! Here is the first-ever complete kettlebell training program for Western shock-attack athletes who refuse to be denied -- and who'd rather be dead than number two. GET YOUR AUTHENTIC RUSSIAN KETTLEBELL NOW Dragon Door is the sole U.S. provider of these exclusive strength and conditioning tools -- modelled on the original, authentic Russian kettlebell. Get really, really nasty -- with a commando's wiry strength, the explosive agility of a tiger and the stamina of aworld-class ironman Own the single best conditioning tool for killer sports like kickboxing, wrestling, and football Watch in amazement as high-rep kettlebells let you hack the fat off your meat -- without the dishonor of aerobics and dieting Kick your fighting system into warp speed‹with high-rep snatches and clean-and-jerks Develop steel tendons and ligaments -- with a whiplash power to match Effortlessly absorb ballistic shocks -- and laugh as you shrug off the hardest hits your opponent can muster Go ape on your enemies -- with gorilla shoulders and tree-swinging traps "In-the-know Americans are purchasing ancient Russian fitness equipment, resurrecting old exercise philosophies and obtaining significant gains in cardio conditioning, muscle tone and strength as a result..." —Marty Gallagher, WashingtonPost.com, Feb, 2003. AIR CANADA- en Route Magazine APRIL 2003 By Michel Defoy JET SET HEALTH HEAVY DUTY RUSSIANS ARE LOBBING CANNONBALLS INTO THE HEALTH CLUBS OF NORTH AMERICA. In training rooms across the land, from urban fitness centres to basement gyms, strength-training addicts are bulking up with the latest fitness toy: kettlebells. Best described as cannonballs with handles, these steel and epoxy spheres originated in Russia as the muscle-building tool of choice for Red Army soldiers and athletes. Today "KB" workouts, which produce particularly impressive gains in the legs, hips and shoulders, are all the rage in North America. The credit goes to Pavel Tsatsouline, who was a special forces trainer back in the USSR and is now a fitness guru. This Russian Mr. T. has come out with several books, along wit the requisite videos and Website (www.dragondoor.com) to promote the kettlebell program. As Pavel likes to say, if it's good enough for comrade Ivan, it's good enough for your average North American Joe (or Josephine - lighter versions of kettlebells are also available for women). The kettlebell workout is one new fitness trend that has actually been around since the turn of the last century -- in czarist Russia, to be exact. The cast-iron ball with an easy grip -- think a cannonball with a handle -- is a low-tech comer finding new popularity with hard-core lifters and other fitness enthusiasts. Andrea Rippe, a trainer at the Sport and Health Club in Reston, uses kettlebells herself and with several clients. "I like them because they're so old school; it's a retro-style throwback that really gives you an efficient full-body workout." A few other gyms have shown interest, but for now most individual enthusiasts have to buy the bells on their own through masters like Pavel Tsatsouline. Tsatsouline -- whose grueling kettlebell workouts have earned him the nickname "The Evil Russian" -- traces the girya, or kettlebell, to strongman competitions in pre-revolutionary Russia. "Kettlebells were used . . . to give that extra edge in strength and endurance training," says Tsatsouline. "Back in czarist times, a strongman or weight lifter was called a girevik, or kettlebell man." More recently, the bells were used in training by Soviet Olympians and members of the Spetznaz, the Soviet equivalent of U.S. Special Forces. Tsatsouline, a former Spetznaz instructor who now trains SWAT and special police response teams in Texas, New Mexico and Washington state, is the author of "The Russian Kettlebell Challenge: Xtreme Fitness for Hard-Living Comrades" and a one-man kettlebell industry. The Evil One's books, videos and kettlebells, as well as training tips and a list of certified trainers, are distributed through the Web site www.dragondoor.com. Kettlebells come in a variety of "poods," an old Russian measure of weight; one pood equals about 16 kilos, or about 35 pounds. Kettlebells designed for women come in quarter-pood and half-pood sizes and sell for $90 to $100. The next size is 1.5 poods, followed by 2- and 2.5-pood models, which cost up to $140. Many of the exercises that Tsatsouline outlines in his books and videos are familiar from conventional weight training: dead lifts (in which you lift a weight from the ground, keeping your back straight and head up), clean-and-jerks (in which you explode up from a squat position) and military presses (in which you press the weight overhead from a seated position). Others, such as the windmill, the one-arm swing and the Turkish "Get-Up!" -- in which you start on your back, holding the bell above you, and slowly get up, still holding the ball above your head -- are not. "It's the momentum," explains Gunnery Sgt. James A. Coleman, chief instructor at the Marine Corps Martial Arts Center of Excellence at Quantico. "There are more muscles involved in balance and leverage with the kettlebell; you work every muscle just keeping them up." The 34-year-old career Marine, a powerlifter who has set four U.S. armed forces records, says he has seen a big difference since introducing kettlebells into his training: "Everything has jumped up: my power -- I've increased my squats by 100 pounds -- and my endurance has more than doubled. It's easy to see why they're popular here at the center." A caveat: Swinging a 53-pound cannonball-shaped weight over your head can be a hazardous proposition. Rippe, who advises novices to consult with a trainer before trying them, uses her own checklist to see if clients are kettlebell-worthy; to qualify, they must be able to perform basic pull-ups and dead lifts, have good core and lower back strength and possess good coordination. Walt Thompson, a professor of kinesiology and health at Georgia State University in Atlanta and a fellow with the American College of Sports Medicine, advises caution. "I can see the appeal," says Thompson. "But ouch! These weights are clearly for those with a good sense of balance and coordination. Otherwise, I'd advise a helmet. This would take a high level of fitness at the start." -- Wendi Kaufman Table of Contents Section One The History of the Russian Kettlebell—How and Why a Low-Tech Ball of Iron Became the National Choice for Super-Tech Results Vodka, pickle juice, kettlebell lifting, and other Russian pastimes The origins and nature of the girya….the favorite toy of legendary Russian supermen—stories to get strong by. ‘The working class sport’ The first official kettlebell competition…. Poods—an old Russian weight measure….standard weights for competition….how Pavel earned his national ranking. Finally: Xtreme all around fitness! Why Soviet science considers kettlebells to be one of the best tools for all around physical development….Voropayev’s study…. Lesgaft Physical Culture Institute validates KB’s for general strength, strength endurance, general endurance, work capacity and balance. Kettlebells in the Red Army The Red Army catches on…. every Russian military unit equipped with K-bells…. KB’s a favorite for the Russian Navy….the perfect physical conditioning for military personnel….the vital combination of strength and endurance….Girevoy sport delivers unparalleled cardio benefits….why Spetznaz personnel owe much of their wiry strength, explosive agility, and stamina to kettlebells….Soviet armed forces manual declares kettlebell exercises to be "one of the most effective means of strength development". Section Two Special Applications—How The Russian Kettlebell Can Dramatically Enhance Your Chosen Endeavor Kettlebells for combat sports Russian wrestlers do lion’s share of conditioning with kettlebells…. ballistic drills have highly specific applications for wrestling…. extreme cardio action is another reason…. Why KB one arm snatches work better than Hindu squats….KB’s strengthen respiratory muscles…. Laputin’s special breathing shrug….KB’s for powerful wrists…. boxers appreciate newfound ability to keep on punching….KB’s reduce shoulder injuries…. develop the ability to absorb ballistic shocks….build serious tendons and ligaments in wrists, elbows, shoulders, and back—with power to match….why kettlebell drills are better than plyometrics as a tool for developing power…. KB’s a better choice for most than barbell Olympic lifts….KB throwing for better punching power….KB’s the tool of choice for rough sports. Why Russian lifters train with kettlebells Famous Soviet weightlifters start Olympic careers with KB’s…. Olympic weightlifters add KB’s for spectacular gains in shoulder and hip flexibility….excellent also for swings, laterals, rowing and throwing-related movements….for developing quickness…. Rodionov’s amazing drills for super leg-strength…. the one-legged kettlebell front squat…. KB’s a fine tool for overloading…. working up to a kettlebell Sots press…. overhead kettlebell squats unmatchable in promoting hip and lower back flexibility for powerlifters…. incorporating KB’s as complex training…. Dr. Fred Hatfield’s recommendations…. plugging KB’s into Steve Wilson’s radical deadlift routine. Get huge with kettlebells—if you wish Why the girya is superior to the dumbbell or barbell, for arm and chest training…. the secret behind Pyotr Kryloff’s massive pecs….why Giryas are superior for shoulder development….how to gain muscle size doing KB J&J’s…. repetition one arm snatches for bulking up your back, shoulders, and biceps…. incorporating KB’s into drop sets—for greater mass and vascularity…. using KB’s for extra pullup and dip resistance. Kettlebells for arm-wrestlers World champion arm wrestler gives KB’s two thumbs up…. why the kettlebell is one of the best grip and forearm developers in existence…. Rodionov’s KB drills for wrist and finger strength. Getting younger and healthier with kettlebells The amazing health benefits of KB training….Doctor Krayevskiy’s 20-year age-reversal…. Vasiliy Kubanov’s leap from disability to a national KB ranking…. successful rehabilitation of hopeless back injuries with kettlebells…. Valentin Dikul—from broken back to All Time Historic Deadlift of 460kg, thanks to KB’s…. why KB’s can be highly beneficial for your joints. How kettlebells melt fat and build a powerful heart—without the dishonor of dieting and aerobics Len Schwartz’s research on the training benefits of Panaerobic® exercise….. spectacular fat loss….enhanced metabolism….increased growth hormone….a remarkable decrease in heart rates….the safety of a slower-beating heart. Section Three Doing It—Kettlebell Techniques and Programs for Xtreme Fitness Why Kettlebells? The many reasons to choose K-bells over mainstream equipment and methods…. KBs suitable for men and women young and old…. perfect for military, law enforcement and athletic teams…. Giryas—a ‘working class’ answer to weightlifting and plyometrics….a logical choice for any sport…. outstanding grip developers…. promoting shoulder and hip flexibility….best bet for building best-at-show muscles…. highly effective for strengthening the connective tissues….fixing bad backs….cheap and virtually indestructible….promotes genuine ‘all-around fitness’ —strength, explosiveness, flexibility, endurance, and fat loss. The program minimum The one arm snatch…. the bent press…. Bob Hoffman’s recommendations….get ready to wrestle a bear. The Russian Kettlebell Challenge workout: the program-maximum Trofim Lomakin’s animal instinct for the load—one way to win….Yuri Vlasov’s mathematical modeling—another way to win….Pavel’s own free style program….the top ten Russian Kettlebell Challenge training guidelines….how often and how long to train…. The secret key to successful frequent training…. THE most effective tool of strength development….difficulty and intensity variation…. Hermann Goerner’s kettlebell workout….the power of the "ladder"…. how to add Power to the People! and other drills to your kettlebell regimen…. High motor density and fatigue specificity….the spacing hypothesis….why not to train to failure…. the ‘rep ladder’—another Russian Special Forces favorite….tempo variation. The kettlebell drills Explode! Swing/snatch pull "If you have time on your schedule for only one back exercise, make it this one…" mastering the two-arm swing….the one arm swing….the importance of stretching. Clean The importance of neutral wrist alignment for all the KB drills…. the key to efficient and painless shock absorption…. making the clean tougher….the pure evil of the two K-bells clean…. seated hang cleans, for gorilla traps and shoulders…. Snatch The one-arm snatch—Tsar of kettlebell lifts…. how to add misery to your snatches. Under the leg pass A favorite of the Russian military—and great for the midsection. Jerk, Clean & Jerk George Hackenschmidt’s advice on the one-arm jerk….or try this for double brutality. Jump shrug Grind! Military press How to add and maximize tension for greater power tension….bracing….a lesson from Houdini….how to get the most out of your press, while putting the least amount of distress on your shoulder…. Starling’s Law….the extensor reflex….why you do need to lock out. One hundred ways to cook the military press The negative press….the ‘powerlifter’s secret weapon for maximal results in your lifts….why to lift what you can’t lift…. the graduated press….how to get more out of a ‘light’ weight…. the two-kettlebells press….the ‘two steps forward/one step back’ technique for building strength and muscle mass….the ‘waiter press’ for strict and perfect pressing skill…. the elbow raise to strengthen your shoulders for pressing Floor pullover and press Great for working your pecs. Good morning stretch Favored by Russian weightlifters, for spectacular hamstring flexibility and hip strength. Windmill An unreal drill for a powerful and flexible waist, back, and hips. Side press A potent mix of the windmill and the military press—"one of the best builders of the shoulders and upper back." Hoffman’s how-to….a long lost secret that enables you to train the lats with a pressing movement—and increase your poundages on all presses. Bent press A favorite lift of Eugene Sandow’s—and The Evil One…. why the best-built men in history have been bent pressers….leads to proficiency in all other lifts….how to simultaneously use every muscle in your body…. A superhuman stunt by old timer Batta…. the ‘two hands anyhow’—not for the faint of heart. A Brazilian Jiu Jitsu champion’s personal kettlebell program Steve Maxwell, Senior World Brazilian Jiu Jitsu Champion….personal trainer extraordinaire….master-maker of the super-powerful, combat fitness cocktail…. Workout #1…. Workout #2. Section Four Classic Kettlebell Programs from Mother Russia The official Soviet weightlifting textbook girevoy sport system of training How to begin…. the importance of full range of motion and correct breathing…. preparing for competition-level…. Falameyev’s unique method for teaching a greenhorn his way around a kettlebell. The Weightlifting Yearbook girevoy sport programs Voropayev’s unique routines and innovative changes in K-bell training methodology….a new way of measuring training intensity…. easing the coach’s job of charting out programs for sportsmen of different qualifications…. tempo variation into kettlebell lifting…. Pre-competition Weekly Training Plans for 80kg II and 80kg I Razryad Girevik. Three official armed forces girevoy sport programs Three weekly practices…. Armed Forces Kettlebell Drill Complex #’s1, 2 & 3…. using the tonnage system favored by Russian weightlifters….how to increase difficulty….individualizing and monitoring for overtraining. Group training with kettlebells—Red Army style Clear-cut recommendations on group kettlebell training. Xtreme kettlebell training—Russian Navy SEAL style Performing snatches and other explosive kettlebell drills under water….pseudo-isokinetic resistance….depth variation….how to make your muscle fibers blast into action faster than ever….the release technique. Appendix The official Girevoy Sport ranking system….the official armed forces kettlebell lifting rules….the further evolution of kettlebell lifting.