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Kettlebells FAQ - Strength Training with Kettle bells
Answers to commonly asked questions related to Pavel Tsatsouline's Kettle bell training techniques.
(Full Review of the first Kettlebell DVD)
The Kettlebell is a cast iron weight, which resembles a basketball with a handle. A Russian exercise device used for more than 100 years, Kettlebells have long been a favorite in that country for those seeking a special edge in strength and endurance.
In the twentieth century Soviet science discovered that repetition Kettlebell lifts also develop the ability to absorb ballistic shocks. If you want to develop your ability to take impact try the official K-bell lifts. The repetitive ballistic shock builds extremely strong tendons and ligaments.
The ballistic blasts of kettlebell exercise become an excellent conditioning tool for athletes from rough sports like kickboxing, wrestling, and football. The extreme metabolic cost of high rep Kettlebell workouts will put your unwanted fat on a fire sale.
Pavel Tsatsouline is a former Soviet Union Special Forces conditioning coach, international fitness author and nationally ranked Kettlebell lifter. To earn his national ranking, Pavel had to power snatch a 32kg Kettlebell forty times with one arm, and forty with the other back to back -over 40,000 foot/pounds of work-and power clean and jerk two such bells forty-five times. Russian Kettlebells can help you achieve stunning fat loss, maximal strength gains and huge strides in your conditioning.
Unedited, unsolicited testimonial (hit "Refresh" for many, many more):
PTP & RKC very functional for me
Comrade I can only speak for myself but I have found PTP and RKC lifting programs to be extremely applicable to martial arts, and working construction. I have tried other methods of lifting and found them detrimental to anything outside of a weight room. Even without kettlebells high rep DB snatches have had a "what the hell" effect of improving my ability to balance heavy objects over my head and explosively lifting irregularly shaped objects, grappling and striking. I apply the full tension methods Pavel teaches whenever I have to lift or hold anything particularly heavy. It helps me at work even though that is not the specific goal of my training.
That having been said, I think you would have a hard time finding any exercise that wasn't functional on some level. I prefer the basic lifts (squats, DL, side press, standing press, cleans, snatches) because I find they give me the most return for the time invested. Serious athletes usually have a carefully planed year long periodized program of general physical preparation and sport specific exercises. Even then I think that PTP and RKC will have a great deal to offer during certain phases of any athlete's training cycle. For me, "Functional" is a shorter way of saying "practical, efficient training that provides strength and endurance for situations found outside of weight training gyms". This of course is just my opinion. Perhaps the more knowledgeable Comrades on this board will give their interpretations of "functional".
From: Black Coffee. Date/Time: 2002-02-14 20:24:31 |
Back to the Discussion Board
Don't forget to check the Main FAQ Page for other strength training topics.
Other Pavel Tsatsouline training techniques
Kettlebell cycling
Kettlebells - Miscellaneous
Kettlebells - Routines
Kettlebell Techniques
Kettlebells - Qualifications
| Weight |
Ranks |
| kg |
Kettlebell 32 kg |
Kettlebell 24 kg |
|
Sport Master of World Level |
Sport Master |
Candidate to SM |
I |
II |
III |
Candidate to SM |
I |
II |
III |
| 55 |
- |
- |
- |
- |
- |
- |
68 |
35 |
25 |
15 |
| 60 |
116 |
62 |
47 |
26 |
16 |
10 |
80 |
44 |
31 |
19 |
| 65 |
148 |
78 |
60 |
33 |
20 |
13 |
100 |
55 |
39 |
24 |
| 70 |
173 |
94 |
72 |
40 |
25 |
16 |
121 |
67 |
47 |
30 |
| 75 |
192 |
105 |
81 |
44 |
28 |
18 |
140 |
73 |
51 |
33 |
| 80 |
211 |
115 |
90 |
48 |
31 |
20 |
161 |
79 |
55 |
36 |
| 80 |
- |
- |
- |
- |
- |
- |
170 |
85 |
59 |
40 |
| 90 |
221 |
130 |
110 |
56 |
38 |
24 |
176 |
90 |
64 |
41 |
| above 90 |
227 |
147 |
123 |
64 |
44 |
28 |
190 |
102 |
73 |
46 |
Comments:
The numbers in this table are the sums of repetitions such as results in clean&jerk, and snatches with left and right arm. In snatches you count the weakest side repetitions.
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