Enter the Kettlebell!
Strength Secret of the Soviet Supermen
By Pavel Tsatsouline
1. Introduction
2. How to Make Your Hips, Back, and Shoulders Speak Russian Body Language
The Sumo Deadlift Test
The Face-the-Wall Squat
The Halo
The Sumo Deadlift Lockout Test
The Pump Stretch (contains Pavel’s opening remarks for this section)
3. Kettlebell Safety 101: “It’s Your Fault”
4. Enter The Courage Corner
Which kettlebells to start with. How to practice the lifts.
5. The Swing – For Legs and Conditioning That Won’t Give Up
Enter The Swing
Swing Mastery Step #1: the Box Squat
Swing Mastery Step #2: the Standing Vertical Jump
Swing Mastery Step #3: the Towel Swing
The Swing Proper
6. The Get-up – For Shoulders That Can Take Punishment And Dish It Out
Get-up Mastery Step #1: Hold Your Kettlebell Just Right
Get-up Mastery Step #2: Pick Up and Set Your Kettlebell Down Safely
Get-up Mastery Step #3: Keep Your Elbow Straight and Your Shoulder in its Socket
Get-up Mastery Step #4: The Get-up Proper
7. The Clean – Crisp Like A Punch
Enter The Clean
Clean Mastery Step #1: the Grip
Clean Mastery Step #2: the Rack
‘Relaxed tension’ in RKC quick lifts
Clean Mastery Step #3: the Drop
Clean Mastery Step #4: the Clean Proper
Clean in Front of a Wall
8. The Press – For Shoulders Like The Kremlin Parade Troops’
Press Mastery Step #1: the Loaded Clean
Press Mastery Step #2: Push Yourself Away from the Kettlebell
Press Mastery Step #3: the Groove
Press Mastery Step #4: Use the Breath to Maintain Tension
Press Mastery Step #5: Lower the Kettlebell
9. The Snatch – For Android Work Capacity And The Pain Tolerance Of An Immortal
The Snatch: Introduction
Snatch Mastery Step #1: the High Pull
Snatch Mastery Step #2: The Lockout
Snatch Mastery Step #3: Don’t Bang Your Forearm
Snatch Mastery Step #4: Don’t Strain Your Shoulder or Elbow
Snatch Mastery Step #5: The Drop
Snatch Mastery Step #6: The Snatch Proper
The Snatch and Walk
10. Safety as a Part of, not the Opposite of Performance (It’s Still Your Fault)
11. Conclusion
The Making of a Kettlebell
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