>kettlebells
Oldschool strongman and martial arts equipment. Good for general fitness >Pavel Tsatsouline
Hugely successful marketer. Overhypes calesthenics and kettlebells. Not actually Russian
Power to the people and The Russian Bear. I ran them for a while in the beginning and it built be a solid base. I would recommend it, they are both no frills barebones programs.
Very simple. As it is written press and deadlifts are your main lifts. Work up to a heavy set of five, then back of to 90% for another set of five, then 80% of you work weight for a set of 5 for a couple back off sets. I did a squat/bench day and a deadlift/ the press day.
I really liked it for its simplicity and how easy it was to follow. Gains came slow and steadily. Keep adding 5-10lbs at a time and know when to reset your numbers.
why would anyone deadlift a kettlebell? they just don't get heavy enough to be a real challenge. swings and cleans already train the hip hinge anyway
4 months ago
Anonymous
I dont dead lift them but for arm hanging down stuff its easy to hold 2 per arm by having one hanging from your wrist and one in your hand. Its sometimes useful for shrugs, bent rows and lower body stuff .
I just do swings, and Bulgarian split squats and running though for legs
Based russian bear runner. I've never seen anyone else on IST use it.
Thoughts on the Russian Bear program?
Very simple. As it is written press and deadlifts are your main lifts. Work up to a heavy set of five, then back of to 90% for another set of five, then 80% of you work weight for a set of 5 for a couple back off sets. I did a squat/bench day and a deadlift/ the press day.
I really liked it for its simplicity and how easy it was to follow. Gains came slow and steadily. Keep adding 5-10lbs at a time and know when to reset your numbers.
I ran it the same way the first time as a novice, but the second time my conditioning was better and I was using lighter weight to recover from a period of inconsistent training. I ended up doing ULULULx because the sessions would take too long otherwise.
He has barbell routines too but they're very basic. Like just telling you to do 2-3x2-3 twice or thrice a week for the bench press and deadlift. He's had some weird advice offhandedly in interviews like to only do the bottom half of a deadlift if you can't progress but he's never included anything like that in his programs.
Pavel used to be moronic in terms of marketing and all this soviet shit.
S&S and Q&D are good minimalist programs for fighters. I gave up on hardstyle training and only run sport style jerks and snatch, nothing else except for some fun strongman moves and front squats.
It's a combination, but mostly the same whether training biathlon or long cycle. Some days you do heavier, lower rep sets, like 120% of your competition. Somedays lighter and longer. Kind of like training for a marathon where you have easy days, long days, pace days, etc. accept when you are done you don't look like an effeminate twig-man.
Pavel's training is "hardstyle," which is more focused on time under tension and building strength. GS is more strength and conditioning, with technique being extremely important. Valery Fedorenko was the big personality in GS training when I was doing it.
Currently I do two snatch training days and two jerk days. Learning how to pace myself as it is important so you don't gas out quickly. Pic related is 30 minute marathon with 16kg at an easy pace of 8 reps/minute. With double kettlebell jerks I focus on being comfortable with 2x24kg. I am kinda new to this so it will take a while until I am able to go full 10 minutes with respectable weight.
It's a combination, but mostly the same whether training biathlon or long cycle. Some days you do heavier, lower rep sets, like 120% of your competition. Somedays lighter and longer. Kind of like training for a marathon where you have easy days, long days, pace days, etc. accept when you are done you don't look like an effeminate twig-man.
Pavel's training is "hardstyle," which is more focused on time under tension and building strength. GS is more strength and conditioning, with technique being extremely important. Valery Fedorenko was the big personality in GS training when I was doing it.
https://i.imgur.com/b7Jm3UF.jpg
Currently I do two snatch training days and two jerk days. Learning how to pace myself as it is important so you don't gas out quickly. Pic related is 30 minute marathon with 16kg at an easy pace of 8 reps/minute. With double kettlebell jerks I focus on being comfortable with 2x24kg. I am kinda new to this so it will take a while until I am able to go full 10 minutes with respectable weight.
Based kettlebell sportsman
Way harder than it looks, cool sport
Have you seen any benefit to your physique from doing it? I figure probably not but thought I'd ask
Honestly not so much, mostly just well defined forearms, veiny arms, some definition on my quads even though I don't squat much. Sometimes I check my back after a shower and it seems very well developed and I guess it's mostly because you do a lot of pulling/back work with the kettlebells like swings, cleans, snatches, rack holds etc.
His new workout asks you to do 3 total swings per minute, and put it down to rest. For 30 minutes. If that's a challenge for you, kettlebells are the least of your worries
I find it funny how much his routines have changed based on the nature of his clients. His original Rites of Passage program, which was one of his first, is legit great. But now you can tell he's working with the untrained and deconditioned.
>> cali skelly trying to fit in
I am not doing calisthenics but if kettlebells are meme so are barbells and dumbbels. Simple as. It's just a weight. Why are you so angry?
Kettlebell plus pushup and pullups and maybe jogging are awesome for home workout types who are also poor or cheap
You can hit most muscles and one side at a time with a unbalanced weight builds lots of core and stabilizer muscle strength
Seems good for an asteticly strong body
Pavel's most basic starter routine is to do 10 Turkish getups and 100 kettlebell swings every 2 days which are both great for real life power and stability.
After you learn those and get used to it. add in clean and press and various things like snatch Bulgarian split squats, pullups ,pushups, modified upright row, and bent rows, shrugs and a jog 3x per week and you have a easy home workout that hits most muscles and cardio.
If you have a gym membership their not as great
I started with a 35lb kettlebell then 45 55 and now 71.
I only use kettlebells for weighted chin-ups/pullups because they're alot more convenient to set up than actual plates once you get past 45lbs. Yesterday I went for 52.5lbs, and I just opted for a single 24kg dumbbell (52.9lbs) instead of having to get a 45lb, a 5lb, and a 2.5plate all together near my nutsack.
Kettlebells, maces and other marginal fitness gear are all a meme for mediocre short men who want to draw attention to themselves without having to build any muscle at all (they've never tried hard at anything, everything is just a prop to get them noticed by someone)
Before you start buying this wacky shit, ask yourself if being different and off-piste is so vital for your sense of self instead of just using what 99% of people with your goal physique use
>Reeee just spend thousands and take up a whole garage with a standard set up.
No kettlebells are cheap can be left out in the backyard taking up no room.
Also I can use them while watching my kids unlike going to a gym.
Also I made 2 Gada style maces for 8 bucks of concrete and some spare stuff I had. Worth it to do mace 360s as a warm up/cool down forearm workout
>mark wildman
He is bald, weak, have shitty programming, teaches same shitty hardstyle techniques
Ive never looked up his programing I just do my own thing to target whatever muscles i want to work but he is great at showing the correct form and technique
Hard style is the best style
Has anyone ran the Power To The People strength program, not the Russian Bear. It seems like the volume is to low, but the frequency is high. I've never ran a program like it before.
I went straight to the Russian Bear due to the lack of volume in power to the people. I wasn’t starting from zero, so I wanted the extra volume. I could see power to the people being good if you were making up for the lost volume with kettle bell work.
Yah, thats kinda my thoughts as well. It is an interesting method, the high frequency, highish % 1RM, but low volume. I was looking at Dan Johns 40 day program as well, which is kinda similar to PttP. In essence, choose a few exercises, do a few heavy sets, and do it near daily. Frick, reckon I'll try it anyways and see.
Grifter for wagie weekend warriors. They eat that "fighting fitness" shit up like flies. All of his "oooh I'm so smart" quotes are plagiarized from Supertraining with a mix of appeal to muh ancestor bullshit like trying to tell people walking barefoot is the same as killing a woolie mammoth.
He did say he cut his routine down to just chins, dips and kettlebell swings which I agree with, people get way too OCD with this shit. Kettlebells are a scam though.
I like the philosophy behind Strongfirst, as in people should train for strength regardless of their activity, and always look to develop and maintain it. That is legit good advice. The problem is, then you get some beginners doing sets of 10 swings with 35 lbs. afraid to push to hard and 'become glycolytic' or some shit.
I like that those memes and grifts have put me in the best physical form I've ever been in.
Can train 6 days a week "greasing the groove", swinging a lot of volume
I watch Mark Wildman's videos like everyone does, and for good reason he's a great athlete and role model.
I mainly do swings, upping the reps each week. A few presses, turkish get-ups, snatches.
Kettlebells require very little room, and perhaps time too. Just find an exercise you like amongst the most well-rounded ones and do it a lot. Or do complete workouts.
Atm I don't do complete workouts because temperature in my house is 37°F/3°C I can't affort to break a sweat. Still do 600ish swings daily (with 16kg and 20kg tho, I'm a beginner), 200 consecutive swings take about 6 minutes.
As some commentator on youtube wrote, most human physical activities require moving around or throwing weights up to 50kg. Kettlebells are simply perfect for this. You will get minimal hypertrophy but a lot of endurance if you train for high reps. Also very little risk of injury and can train daily if you want.
Add calisthenics for upper body and it seems you've got awesome all-around physical conditioning enabling one to perform very well in all physical activities except heavy weight lifting ofc.
As another youtube commentator wrote, a weightlifter will be able to move your fridge around for a bit but a kettlebell user will move medium weight boxes all afternoon.
>Give me a rundown on kettlebells and Pavel Tsatsouline.
kettels are dumb, u cant grab kettelbel and do short head of trike because it will pull like band or cable - u will get long head activated which nobody wants really - as overused as anterior delt in ur moroniced compounds
but with dumbbell - lie on ur side and extend keeping tension on delt - short head of trike
>Nothing beats a steady diet of heavy deadlifts, pressing
nothing beats joints better, nothing locks u into shortened lats and pecs bencher hook better -
>proper use of a barbell
aside from overhead squat, which can be done with pvc pipe (it's spine and scapulae positioning device rly) barbells are to be thrown into scrap metal bit >what's wrong with them
nothing's wrong, u can do everything better unilaterally though with simplest set of dumbbells (like 2 of them, light and very light one) >and i say this as an older dude with family still
and i have gargantuan dick - how is that relevant to kettels, barbells and dumbbells?
>Give me a rundown on kettlebells and Pavel Tsatsouline.
kettels are dumb, u cant grab kettelbel and do short head of trike because it will pull like band or cable - u will get long head activated which nobody wants really - as overused as anterior delt in ur moroniced compounds
but with dumbbell - lie on ur side and extend keeping tension on delt - short head of trike
you guys know pavel is a hardcore born again christian who happens to smoke wieners on a regular basis, in sunny santa monica?
besides that, his best work imho, are his translations of russian powerlifting articles (PTTP pro and beyond bodybuilding) and some of the early stretching stuff
everything else belongs to the junk pile of history, as he would say
A key benefit of kettlebells over barbells is that they allow to train in all three planes of movement easily and effectively, whereas with barbells you are almost entirely restricted to the sagittal plane. In essence, kettlebells allow a greater capacity of overall athleticism and physical preparedness.
>kettlebells
Oldschool strongman and martial arts equipment. Good for general fitness
>Pavel Tsatsouline
Hugely successful marketer. Overhypes calesthenics and kettlebells. Not actually Russian
Does he he do any barbell routines? Or just kettlebells?
Power to the people and The Russian Bear. I ran them for a while in the beginning and it built be a solid base. I would recommend it, they are both no frills barebones programs.
https://blackironbeast.com/power-to-the-people
>N2GR
Cool. I'll check it out. I'm in the mood to try something different.
Thoughts on the Russian Bear program?
Very simple. As it is written press and deadlifts are your main lifts. Work up to a heavy set of five, then back of to 90% for another set of five, then 80% of you work weight for a set of 5 for a couple back off sets. I did a squat/bench day and a deadlift/ the press day.
I really liked it for its simplicity and how easy it was to follow. Gains came slow and steadily. Keep adding 5-10lbs at a time and know when to reset your numbers.
why would anyone deadlift a kettlebell? they just don't get heavy enough to be a real challenge. swings and cleans already train the hip hinge anyway
I dont dead lift them but for arm hanging down stuff its easy to hold 2 per arm by having one hanging from your wrist and one in your hand. Its sometimes useful for shrugs, bent rows and lower body stuff .
I just do swings, and Bulgarian split squats and running though for legs
Based russian bear runner. I've never seen anyone else on IST use it.
I ran it the same way the first time as a novice, but the second time my conditioning was better and I was using lighter weight to recover from a period of inconsistent training. I ended up doing ULULULx because the sessions would take too long otherwise.
He has barbell routines too but they're very basic. Like just telling you to do 2-3x2-3 twice or thrice a week for the bench press and deadlift. He's had some weird advice offhandedly in interviews like to only do the bottom half of a deadlift if you can't progress but he's never included anything like that in his programs.
Belarussians are actually russians.
His accent is put on.
So's Arnold Schwarzenegger's, doesn't make him any less austrian. It's part of an image, dumbass.
Arnold could never hide his accent you liar. Pavel is comparable to WWE Lana.
Americans are actually Black folk
Belarusyns are white Slavs. Russians are churko-mongols.
Kettlebells are a meme.
Gateway activity to purchasing reddit gold and developing a gay scat fetish.
He knows the moves, but not that much about programming them.
idk but he has a very aesthetic body
Pavel used to be moronic in terms of marketing and all this soviet shit.
S&S and Q&D are good minimalist programs for fighters. I gave up on hardstyle training and only run sport style jerks and snatch, nothing else except for some fun strongman moves and front squats.
How do you train for kettlebell sport? Is it just lots of high rep sets?
It's a combination, but mostly the same whether training biathlon or long cycle. Some days you do heavier, lower rep sets, like 120% of your competition. Somedays lighter and longer. Kind of like training for a marathon where you have easy days, long days, pace days, etc. accept when you are done you don't look like an effeminate twig-man.
Pavel's training is "hardstyle," which is more focused on time under tension and building strength. GS is more strength and conditioning, with technique being extremely important. Valery Fedorenko was the big personality in GS training when I was doing it.
Currently I do two snatch training days and two jerk days. Learning how to pace myself as it is important so you don't gas out quickly. Pic related is 30 minute marathon with 16kg at an easy pace of 8 reps/minute. With double kettlebell jerks I focus on being comfortable with 2x24kg. I am kinda new to this so it will take a while until I am able to go full 10 minutes with respectable weight.
Based kettlebell sportsman
Way harder than it looks, cool sport
Have you seen any benefit to your physique from doing it? I figure probably not but thought I'd ask
Honestly not so much, mostly just well defined forearms, veiny arms, some definition on my quads even though I don't squat much. Sometimes I check my back after a shower and it seems very well developed and I guess it's mostly because you do a lot of pulling/back work with the kettlebells like swings, cleans, snatches, rack holds etc.
His new workout asks you to do 3 total swings per minute, and put it down to rest. For 30 minutes. If that's a challenge for you, kettlebells are the least of your worries
I find it funny how much his routines have changed based on the nature of his clients. His original Rites of Passage program, which was one of his first, is legit great. But now you can tell he's working with the untrained and deconditioned.
> kettlebells
Literal meme.
> Pavel Tsatsouline.
> LE LOST SOVIET SYSTEM That 10000000 times superior USA somehow never discovered
Obvious grifter
weak b***h
> not doing meme clown shit makes you weak
Nah, weak is when you do memes instead of heavy barbell compounds
> cali skelly trying to fit in
kek
Oh shit that guy who looks like literally every college student who does any weights ever? FRICK SUCH A GENIUS
>> cali skelly trying to fit in
I am not doing calisthenics but if kettlebells are meme so are barbells and dumbbels. Simple as. It's just a weight. Why are you so angry?
Any weights are meme
>USA somehow never discovered
Frick off the original bodybuilder Sandow literally has a chapter on kettlebell snatches in his 1894 book
the snatch is the single greatest exercise
Kettlebell plus pushup and pullups and maybe jogging are awesome for home workout types who are also poor or cheap
You can hit most muscles and one side at a time with a unbalanced weight builds lots of core and stabilizer muscle strength
Seems good for an asteticly strong body
Pavel's most basic starter routine is to do 10 Turkish getups and 100 kettlebell swings every 2 days which are both great for real life power and stability.
After you learn those and get used to it. add in clean and press and various things like snatch Bulgarian split squats, pullups ,pushups, modified upright row, and bent rows, shrugs and a jog 3x per week and you have a easy home workout that hits most muscles and cardio.
If you have a gym membership their not as great
I started with a 35lb kettlebell then 45 55 and now 71.
Also for form and guides to how the excercises everyone uses mark wildmans YouTube channel, Pavel is mediocre compared to mark wildman
Thanks for the rec Mark
>mark wildman
He is bald, weak, have shitty programming, teaches same shitty hardstyle techniques
I only use kettlebells for weighted chin-ups/pullups because they're alot more convenient to set up than actual plates once you get past 45lbs. Yesterday I went for 52.5lbs, and I just opted for a single 24kg dumbbell (52.9lbs) instead of having to get a 45lb, a 5lb, and a 2.5plate all together near my nutsack.
For every other purpose, they're worthless
Anyone got an adjustable kb?
Kettlebells, maces and other marginal fitness gear are all a meme for mediocre short men who want to draw attention to themselves without having to build any muscle at all (they've never tried hard at anything, everything is just a prop to get them noticed by someone)
Before you start buying this wacky shit, ask yourself if being different and off-piste is so vital for your sense of self instead of just using what 99% of people with your goal physique use
>Reeee just spend thousands and take up a whole garage with a standard set up.
No kettlebells are cheap can be left out in the backyard taking up no room.
Also I can use them while watching my kids unlike going to a gym.
Also I made 2 Gada style maces for 8 bucks of concrete and some spare stuff I had. Worth it to do mace 360s as a warm up/cool down forearm workout
Ive never looked up his programing I just do my own thing to target whatever muscles i want to work but he is great at showing the correct form and technique
Hard style is the best style
>can be left out in the backyard
I wouldn't with cast iron ones.
>Hard style is the best style
wrong
Has anyone ran the Power To The People strength program, not the Russian Bear. It seems like the volume is to low, but the frequency is high. I've never ran a program like it before.
I went straight to the Russian Bear due to the lack of volume in power to the people. I wasn’t starting from zero, so I wanted the extra volume. I could see power to the people being good if you were making up for the lost volume with kettle bell work.
Yah, thats kinda my thoughts as well. It is an interesting method, the high frequency, highish % 1RM, but low volume. I was looking at Dan Johns 40 day program as well, which is kinda similar to PttP. In essence, choose a few exercises, do a few heavy sets, and do it near daily. Frick, reckon I'll try it anyways and see.
the guy in your picture looks like a DYEL
Grifter for wagie weekend warriors. They eat that "fighting fitness" shit up like flies. All of his "oooh I'm so smart" quotes are plagiarized from Supertraining with a mix of appeal to muh ancestor bullshit like trying to tell people walking barefoot is the same as killing a woolie mammoth.
He did say he cut his routine down to just chins, dips and kettlebell swings which I agree with, people get way too OCD with this shit. Kettlebells are a scam though.
I like the philosophy behind Strongfirst, as in people should train for strength regardless of their activity, and always look to develop and maintain it. That is legit good advice. The problem is, then you get some beginners doing sets of 10 swings with 35 lbs. afraid to push to hard and 'become glycolytic' or some shit.
I like that those memes and grifts have put me in the best physical form I've ever been in.
Can train 6 days a week "greasing the groove", swinging a lot of volume
What program would you recommend?
I watch Mark Wildman's videos like everyone does, and for good reason he's a great athlete and role model.
I mainly do swings, upping the reps each week. A few presses, turkish get-ups, snatches.
Kettlebells require very little room, and perhaps time too. Just find an exercise you like amongst the most well-rounded ones and do it a lot. Or do complete workouts.
Atm I don't do complete workouts because temperature in my house is 37°F/3°C I can't affort to break a sweat. Still do 600ish swings daily (with 16kg and 20kg tho, I'm a beginner), 200 consecutive swings take about 6 minutes.
As some commentator on youtube wrote, most human physical activities require moving around or throwing weights up to 50kg. Kettlebells are simply perfect for this. You will get minimal hypertrophy but a lot of endurance if you train for high reps. Also very little risk of injury and can train daily if you want.
Add calisthenics for upper body and it seems you've got awesome all-around physical conditioning enabling one to perform very well in all physical activities except heavy weight lifting ofc.
As another youtube commentator wrote, a weightlifter will be able to move your fridge around for a bit but a kettlebell user will move medium weight boxes all afternoon.
>can't affort to break a sweat
Wtf? If I don't break a sweat at the gym I feel I'm just fricking around.
Let's see what this 'best physical form' looks like
kettlebells are just shitty dumbells
Way oversold as a kettbell guru. Way undersold as a flexibility guru. Stretchbells probably wouldn't make nearly the same money though.
Kettlebells are great
Pavel is a meme
>Give me a rundown on kettlebells and Pavel Tsatsouline.
kettels are dumb, u cant grab kettelbel and do short head of trike because it will pull like band or cable - u will get long head activated which nobody wants really - as overused as anterior delt in ur moroniced compounds
but with dumbbell - lie on ur side and extend keeping tension on delt - short head of trike
dont be like me and waste years of time with this shit
put aside this childish nonsense and learn the proper use of a barbell
and i say this as an older dude with family still
Yah, Ive come to this conclusion as well. Nothing beats a steady diet of heavy deadlifts, pressing, pullups and some cardio
>Nothing beats a steady diet of heavy deadlifts, pressing
nothing beats joints better, nothing locks u into shortened lats and pecs bencher hook better -
>proper use of a barbell
aside from overhead squat, which can be done with pvc pipe (it's spine and scapulae positioning device rly) barbells are to be thrown into scrap metal bit
>what's wrong with them
nothing's wrong, u can do everything better unilaterally though with simplest set of dumbbells (like 2 of them, light and very light one)
>and i say this as an older dude with family still
and i have gargantuan dick - how is that relevant to kettels, barbells and dumbbells?
>and Pavel Tsatsouline
protogrifter in age of vhs 😀
some daft c**ts in here...
you guys know pavel is a hardcore born again christian who happens to smoke wieners on a regular basis, in sunny santa monica?
besides that, his best work imho, are his translations of russian powerlifting articles (PTTP pro and beyond bodybuilding) and some of the early stretching stuff
everything else belongs to the junk pile of history, as he would say
If you're not a slav, there is not point to kettlebells.
A key benefit of kettlebells over barbells is that they allow to train in all three planes of movement easily and effectively, whereas with barbells you are almost entirely restricted to the sagittal plane. In essence, kettlebells allow a greater capacity of overall athleticism and physical preparedness.