Geeignet für: Fortgeschrittene Profis
How to Master Advanced Kettlebell Drills—And Explode Your Strength!
A hard man's plan for dramatic strength gains—combining the sharpest edge of scientific research with the inherent power of the ancient kettlebell
Thoroughly master Pavel's "Enter the Kettlebell" program and you can consider yourself a "Kettlebell Black Belt". But once you're a Kettlebell Black Belt, then what? Well, say hello to Return of the Kettlebell, which takes it for granted you already own those Black Belt fundamentals—and offers you a dramatically tougher, yet highly systematic program for explosive and massive muscle gain.
Return of the Kettlebell 's protocols were born from Pavel's insights while training elite power athletes. Several champions made astonishing, almost mysterious, strength and muscle gains—at least two broke new powerlifting world records—thanks to kettlebell training. Pavel decided to reverse engineer this "What the Hell" effect experienced by the champions—so all others could benefit from their success.
Return of the Kettlebell presents the final fruit of Pavel's research—combining the very best of ancient lifting wisdom with modern day scientific breakthroughs.
Central to Pavel's new program for explosive muscle gain is the skillful use of double kettlebells. Discover smokers like the Double Clean, classic strength builders like the Double Snatch and Double Press and enjoy the supreme intensity of the Double Clean and Jerk.
But just mastering the double kettlebell methods alone will hardly take you to the Promised Land of consistent, long-lasting and massive muscle gain. And here's where Pavel delivers the key plans and training schedules, designed according to the breakthrough Russian "block system"—plus a slew of vital tips—to ensure you continue to gain and gain and gain.
Content:
Chapter 1: The Science of Big
- Heresy, but it works! Maverick superstar Vasily Alexeevev snuck this renegade method past the apparatchiks' noses—and packed serious pounds of beef on his grateful students in record time… Page 2
- Why the Russian kettlebell beats all comers as the ideal tool for repetition quick lifts… Page 3
- Why "fast eccentrics" are now all the rage among serious hypertrophy experts
- Understand how to manipulate Z-band streaming for faster muscle growth… Page 4
- Shoot from both barrels! How a double whammy of "quick wacks" and "slow squeezes" will leave no muscle untrashed in your quest for explosive growth… Page 5
- 3 styles of Russian kettlebell training—which one is right for you?… Pages 6–8
Chapter 2: Explode and Grow
- This "Smokers' Delight" will jack your heart rate through the roof… Page 11
- The best starting position for more powerful—and safer—shoulder contractions… Page 13
- The ladies' way to trouble-free Double Cleans… Page 17
- Yes, this will build monstrous biceps—but you'll be risking a serious injury… Page 19
- Bad idea! Why "scooping" can only hurt your future strength development… Page 20
- The difference between anatomical and biomechanical breathing—and which to choose for greater strength development… Page 21
- The essential prerequisites for a powerful Double Snatch… Page 22
- You MUST employ this secret in the Double Snatch—or risk your back and face… Page 24
- Could this method be the best ever upper back and shoulder builder?... Page 26
- Employ this little-known method for the ultimate in lateral deltoid development… Page 28
- How to correctly perform the Viking Push Press—for way more powerful quads and tris… Page30
- The 2 biggest problems a beginner faces with the Push Press—and the perfect solution to both.
- The correct grip for optimal explosiveness in the Snatch… Page 33
- The essential prerequisite for maximal force transmission in the arms and legs… Page 34
- The correct neck position for a truly effective Push Press—and a great way to save your back… Page 36
- The 4 major keys to efficient and painless shock absorption
- 3 important reasons NEVER to raise your heels when push pressing… Page 40
- Why it's best to stay "light" with the Viking Push Press… Page 43
- Risk being accused of steroid abuse—when you gain like crazy from this ultimate kettlebell lift… Page 46
- How to optimize your Clean and Jerk—for inhuman results
- 4 superb Russian drills to improve your shoulder mobility
- The relative benefits of Jerks and Push Presses… Page 53
- How to squeeze every possible advantage out of the Jerk
- When and how to employ this Russian coaching favorite, the Half-Jerk… Page 55
- 4 key differences between the traditional power Jerk and the new GS Jerk… Page 56
- Little-known Russian secrets for developing superior stability in the Jerk… Page 59
Chapter 3: Grind and Grow
- Why Double Presses should be your main meal for truly massive muscle building… Page 67
- How to more thoroughly recruit your muscles when pressing
- 3 big reasons to snatch before you press
- Radically strengthen your tris—when you add this obscure Z-Health secret… Page 72
- What you MUST start doing between your sets—to counter the savagery of your Press training
- How to squat like a Pro in 29 minutes or less… Page 72
- How curls can surprisingly help your Squat… Page 79
- Safety drills for the Squat if you have a bad back… Page 80
- How to optimize the Front Squat for tremendous extra leg strength and magnificent body mass building
- Ladies, don't do Front Squats until you read this!... Page 88
- This "ideologically impure" deadlift will build you a brutish back… Page 89
- Why "Ukrainian deadlifts' are all the rage for rapid strength gains—and an important warning
Chapter 4: Plan and Grow
- Discover Russian "Block Training"—Return of the Kettlebell 's deceptively simple methodology of choice
- The 3 most important reasons to adopt block training—as an absolute necessity
- Understand the crucial training distinction between concurrent and sequentialsystems
- Make the gains of a lifetime when you employ these special two-week cycles… Page 101
- Are you robbing Peter to pay Paul?—How to keep gaining over the long haul, despite wildly conflicting exercise methods… Page 103 ´
- How to perform high volume Grinds for maximum gains… Page 106
- Think you're tough? Then welcome to the "evilization" of the Rite of Passage... Page 106
- How to perfectly match weight and duration for maximal muscle gains… Page 107
- Nasty new ladder strategies for even more explosive muscle growth
- How to correctly take advantage of the heavy-light-medium system of loading… Page 109
- The Deadlift does NOT play by the rules—so heed this important warning… Page 112
- The Explosive Block— a masterplan for truly explosive gains in record time!... Page 113
- What to do on your variety days—to safeguard your testosterone… Page 115
- How to eat to succeed with your Return of the Kettlebell program
- Aiming high and aiming heavy—when you want to walk through walls… Page 117
