Beyond Crunches

Ssess a maximum impact training tool for the worlds most effective abs, no question, eludes detailed follow-along instructions on how to perform most of the exercises scribed in the companion book, Bullet-Proof Abs Demonstrates advanced techniques for ptimizing results with the Ab Pavelizer. s a former Soviet Union Special Forces conditioning coach, Pavel Tsatsouline already .new a thing or two about how to create bullet-stopping abs. Since then, he has combed the world to pry out this select...

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One Arm Strong

David Willoughby, a weightlifting champion from the 1920s and a man of unquestionable authority on the iron game, stated that the two-arm swing brings into action and develops practically every group of muscles on the back of the body and legs, and a good many others besides. If you have time on your schedule for only one back exercise, make it this one. The swing is a great way to learn your way around a kettlebell and get prepared for the more difficult snatch. Pick up a kettlebell with both...

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Russian Get Exercise

I had corresponded with Steve Maxwell for awhile before I met him face to face. Steve is a Senior World Brazilian Jiu Jitsu Champion, a personal trainer extraordinaire, and a true Renaissance man. I finally got to shake Steve's hand at the last Arnold Schwarzenegger's Fitness Expo. This superathlete and his son Zack assisted me at the Arnold's Training Seminar. Both had been following the Bullet-Proof Abs program and effortlessly knocked off evil Janda situps that had stopped a studly...

Hettlebellx Iii The Red Hriiiy

Suvorov, legendary Russian military leader The Red Army, too pragmatic to waste their troopers'time on pushups and situps, quickly caught on. Every Russian military unit, even outposts remote as the planet Mars, has a gym. For some strange reason, maybe because it makes your sweaty basement dungeon look like a yuppie health spa, it is called a 'courage corner' (I wish it was a joke). Every courage corner, including the permafrost-crusted cave in one of the units I served in, is equipped...

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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 page 13 The origins and nature of the girya the favorite toy of legendary Russian supermen stories to get strong by. The first official kettlebell competition Poods an old Russian weight measure standard weights for competition how Pavel earned his national ranking. Why Soviet science considers kettlebells...

Rodionov Kettlebell Leg Workout

MS -Master of Sports (national ranking) KMS -Master of Sports Candidate (highly advanced) I Razryad -First rank (advanced) II Razryad -Second rank (intermediate) III Razryad -Third rank (beginner) THE OFFICIAL PRmZD FORCES HETTLEBELL LIFTIJ1G CDIT1PETITIDI1 RULES Competitors wear the military uniform 2 *or 3**. The competition is held on a 4x4m platform or an even surface. One hour on the day of the competition is allowed for the participants' weigh-in. The initial position for the snatch stand...

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* Time per repetition the number of cycles per minute * Time per repetition the number of cycles per minute The tempo would be recorded after each set with caps F(ast), M(edium), and S(low). E.g. 32kgx30S, 24kgx50F. If all the sets of an exercise are performed in one tempo mark them once in the beginning, e.g. M32kgx20 3, 24kgx40. The author mentions that the tempo may be monitored with a stopwatch but a metronome is better. A girevikusually gets accustomed to training with a metronome in two...

Good Morning Stretch Kettlebell

Clean the bell to your shoulder to start with. Maximally tighten your body on impact. It is not just about shock absorption bracing for the weight will make the kettlebell feel like a toy in your hand and your muscles will be powerfully loaded for action. One of the top reasons comrades get injured in the gym is the idiotic notion of 'isolation'. Put it to rest, isolation is neither possible nor desirable. Make a fist. A white-knuckle fist Observe how tension involuntarily overflows from your...