Enter the Kettlebell! by Pavel Tsatsouline

Author:Pavel Tsatsouline
Language: eng
Format: epub
ISBN: 9780938045168
Publisher: Dragon Door Publications

Build classic torsos and strong arms.

Make the shoulders flexible and resilient.

Fortify the abs and the obliques.

Following is an ambitious yet realistic set of goals for a regular guy aspiring to be a hard guy:

The U.S. Secret Service 10-minute snatch with a 24-kilogram kettlebell—200 reps.

The clean-and-press with the kettlebell closest to half your bodyweight—1 rep with each arm.

The Secret Service snatch, explained further on in the book, will build a fighting man’s spirit and conditioning, melt the fat without the dishonor of aerobics, develop hard-driving hip power for unstoppable tackles and hard hits, and make other men take notice when you shake hands.

The heavy kettlebell press builds an upper body ready to take and dish out punishment. In some parts of Russia, pressing a two-pood is a rite of passage from boy to man. As it should be.

Here is what Comrades ladies should shoot for:

The USSS 10-minute snatch with a 12-kilogram kettlebell—200 reps.

The C&P with the kettlebell closest to a quarter of your bodyweight—1 rep with each arm.

It may take you a year, two, or more to bring your strength and conditioning up to this level; take your time. When you make these goals, your brute strength, explosive power, and conditioning will impress, you will have muscles in all the right places and no body fat to speak of. You will be strong enough to be accepted as a man among men.

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