Articles

Different Kettlebell Grips for Different Drills

(an Excerpt from Return of the Kettlebell) In any overhead kettlebell exercise you should position the handle in such a way that the heel of your palm under your pinky is loaded and your wrist is not bent back. Once that is taken care of you have two different grips, parallel and diagonal, to choose [...]

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If You Aren’t Kettlebelling, You Aren’t Training

Power by Pavel: “Greasing the Groove” for the Fighting Man Whether you are a gun carrying professional or a martial artist, the following approach to “Greasing the Groove” (a strength building technique from the Naked Warrior) will benefit you greatly. Run. At intervals you have set for yourself—so many minutes or so many phone poles—stop [...]

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U.S. Army Handbook Includes Kettlebell Exercises

The new US Army Small Unit Operations in Afghanistan Handbook, CALL publication 09-37, features duffle bag get-ups and swings, the Enter the Kettlebell! Program Minimum exercises. Pavel Tsatsouline got a letter from one of our special operators in Iraq, near Fallujah: “Pavel, this is a photo from my “courage corner” here in Iraq. ETK presses, [...]

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Kettlebell Snatch Plateau: Breaking Through To The Next Level

At any Russian Kettlebell Certification course the typical failure rate is 20-35%. One of the main reasons for failure is not being able to pass the kettlebell snatch test. The following snatch variation (which is popular in Russia) may just be the thing to help you get bust out of your snatch plateau and hit [...]

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Kettlebell training and mixed martial arts?

What kettlebell exercises, reps, and frequency are best for MMA (Mixed Martial Arts) fighting, considering strengh and anaerobic endurance have to be trained, but soreness will hinder technical training?

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Kettlebell hand care

Recurring palm and callus tears have been a frustration for me. I won't use chalk as per Pavel's instruction and have never considered tape or gloves. I just had to do some kettlebell work this morning despite hand trauma, and I stumbled onto what I think is a good compromise: I draped a washcloth sized [...]

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Kettlebell Workout Ideas

Finding that perfect kettlebells workout can be an arduous task, but you don't have to come to the fight unarmed. Kettlebells is a great form of extreme physical conditioning, and there are quite a number of exercises available to bring about almost any result you can imagine. The trick is finding the right combination of [...]

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Getting Results With Kettlebells

There are as many different workouts designed to get results with kettlebells as there are stars in the sky but for you there is only one right one. Here we'll look into some of the things necessary to get the best results possible with your kettlebell training, and in the shortest amount of time possible. [...]

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Review: Russian Kettlebell Challenge Video

The Russian Kettlebell Challenge is a solidly produced if low tech instructional videotape on kettlebell lifting. As I have not had a chance to try the techniques, I will thus limit my reveiew to the packaging of the tape (there are plenty of testimonials as to the efficiency of these lifts). I would have liked [...]

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How to stop kettlebell from hitting forearm so hard?

I just got my 36 pound kettlebell today. I have to say the exercises were harder than I thought! The only problem I have is that when the darn thing swings around and whacks my forearm, it really kills. I try to keep my wrist straight, but in the later reps sometimes, it gets pushed back just a bit. Any suggestions?

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Double Kettlebell Snatch: From Basic to Advanced

There is more than one way to do a double kettlebell snatch. Mike Mahler's technique (Mike is a Senior Certified Kettlebell Instructor) is similar to that used by Olympic weightlifters. Mike extends his body and drives his elbows back in order to pull the kettlebells closer once they are level with his head. This kind [...]

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Kettlebells = Endurance training for wrestling?

If i get kettlebells, will that take care of all the strength and endurance for six-minute matches? Will i still have to run?

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Using swings to move to a heavier kettlebell

My wife asked what it was I do with kettlebells. I offered to demonstrate, and showed her Swings, Snatches, the Clean & Jerk, Windmills, and Sidepress. I told her that Swings are a core movement, and suggested she give them a try. I explained correct form to her as I understand it and I also [...]

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Use Kettlebells To Get That Six-Pack!

Okay, here's the big secret that all of us have yearned for; for many, many years. Ab training does not create six pack abs. No matter how much you train those muscles, it they are covered in a layer of fat they will not be visible to anyone not wearing a big red S on [...]

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Kettlebell Routines To Get You Ripped!

There are many different kettlebell exercises that one could incorporate into a routine, and you'll probably run into most of these along the way, however for someone who is new to kettlebell training it's wise to focus on a few basic exercises to make up a basic routine. This will give you the advantage of [...]

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Sarcoplasmic hypertrophy and kettlebells

In PTP [Power to the People] it is stated that high rep training leads to 'fake' muscle growth: Why doesn't high rep training w/kettlebells lead to this problem?

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Where is the Kettlebell Supposed to Hit the Forearm?

My 16 kg kettlebell hits right below the heads of the ulna and radius, right on a hard, sinewy patch before the muscle takes over from the tendon. It sort of hurts for it to hit there with a straight wrist. Do you get used to this? Do the heavier kettlebells hit any lower?

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5 Hours Left for 25% Discount On Kettlebells!

Until midnight Pacific Daylight Time on April 26th you can purchase kettlebells for 25% of the regular price. This is the FIRST time I have ever seen kettlebells on sale at Dragondoor.com. Ever.

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Ballistic kettlebell movements better than plyometrics?

Are ballistic kettlebell movements better for dynamic atheletic movements than plyometrics? I was wondering if this study could be applied to kettlebell movements vs plyometrics for developing speed-strength (not strength-speed). Wilson GJ, Newton RU, Murphy AJ, Humphries BJ, Medical Science Sports Exercise 1993 Nov;25(11):1279-86 The optimal training load for the development of dynamic athletic performance. [...]

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Kettlebell Bent Press tip

Here is a visualization which really helps with the bent press: Imagine your torso is a spool rotating on an axis. The spool is connected to the two sides of the pelvis by the oblique "threads" which are wrapped around the spool. The side which bends forward is the pulling side, with the obliques shortening [...]

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