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Return of the Kettlebell: Explosive Kettlebell Training for Explosive Muscle Gains (English Edition) [Kindle Edition]

Pavel Tsatsouline

Kindle-Preis: EUR 2,98 Inkl. MwSt. und kostenloser drahtloser Lieferung über Amazon Whispernet

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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. Like the Breakfast of Champions, consume what's on the Return of the Kettlebell menu and watch yourself grow—and grow!
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
The 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 bu


  • Format: Kindle Edition
  • Dateigröße: 5121 KB
  • Seitenzahl der Print-Ausgabe: 216 Seiten
  • Gleichzeitige Verwendung von Geräten: Keine Einschränkung
  • Verlag: Dragon Door Publications, Inc (8. April 2014)
  • Verkauf durch: Amazon Media EU S.à r.l.
  • Sprache: Englisch
  • Text-to-Speech (Vorlesemodus): Aktiviert
  • X-Ray:
  • Amazon Bestseller-Rang: #71.204 Bezahlt in Kindle-Shop (Siehe Top 100 Bezahlt in Kindle-Shop)

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Es gibt noch keine Kundenrezensionen auf
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Die hilfreichsten Kundenrezensionen auf (beta) 4.4 von 5 Sternen  19 Rezensionen
8 von 8 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen The Proof is in the Pooding! 7. Januar 2012
Von Matt C. - Veröffentlicht auf
Format:Taschenbuch|Verifizierter Kauf
First off, keep in mind this book is for people who train hard and are NOT new to the kettlebell by any stretch of the imagination. He recommends that the reader complete the "Right of Passage" from Enter the Kettlebell before embarking on this program. This book is full of a lot of little gems that, when implemented, add up to RESULTS. That said, I think you could certainly back up to a lighter weight and start on this, but if you want to hit this with the 24kgs starting out, you should be able to put up some pretty respectable single handed reps on that weight.

As with all of Pavel's material, it is simple, and straight to the point. The value of this book is to be found in the actual implementation of the programming. Those who stick to it for the long haul will no doubt find better results than if left to their own devices. This is a very well designed program!!

To constantly progress in the kettlebell game both in muscle gains, endurance and mental toughness, requires escalating volume. That in turn requires properly managing the body's unique adaptogenic levels without wearing down. Pavel presents methods that are tested and proven to be effective.

If you want to keep progressing, in strength and in volume and look like a gorilla, don't waste anymore time, just get started on this! The proof is in the pooding! ...(sorry, I couldn't resist)

The party is always right!

3 von 3 Kunden fanden die folgende Rezension hilfreich
4.0 von 5 Sternen Good program/book...for a fan kettlebells. 18. September 2013
Von Gordon Freeman - Veröffentlicht auf
Format:Taschenbuch|Verifizierter Kauf
Overall I think this book is great. The reason it doesn't get five stars is for the lack of a program summary. In Enter the Kettlebell there was a very useful program summary on page 150 and 151. There is not quite as concise of a summary in this book. With that said I just wrote my own summary to condense chapter 4 into a one page template for myself.

I haven't been doing this program long enough to make a definite judgement on it, but I like it so far. The two week blocks keep things fresh. I like the exercise choices. I have gained some muscle already and I am not new to kettlebells or heavy lifting.

That brings up another point. There are lots of muscle building programs out there. Many of them work. I personally enjoy using kettlebells. That I think is really what sets this program apart. The fun and demanding kettlebell exercises in a solid program to build strength and muscle. There are only a couple of other books that offer such good programming for kettlebells.

I definitely recommend this book to anyone that has done Enter the Kettlebell and is looking for another program to move on to.
1 von 1 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen Results 17. April 2014
Von Sean Schniederjan - Veröffentlicht auf
Format:Kindle Edition
I did the snatch and press protocol for two sessions and my double KB press with double 32s went from 2 reps to 7. I couldn't believe it. This program delivered the most dramatic gains for my double KB press of anything else I've tried. I dropped the squats prescribed because my hips were too jacked up at the time....but I highly recommend this program for increasing double KB press. The block training theory is fun too because you get to switch things up every two weeks (go from grind to explosive - press to jerk) and theoretically make progress over the long run. I think if you have the discipline to follow this program for a long time you will get seriously strong.
1 von 1 Kunden fanden die folgende Rezension hilfreich
4.0 von 5 Sternen Only the Advanced may tread 1. Januar 2014
Von keith norman - Veröffentlicht auf
Format:Taschenbuch|Verifizierter Kauf
Overall the book is stuffed full of information with little to no fluff. The program can't be completed by women since the holds that Pavel demonstrates in the book aren't friendly to the breasts. "Return of the Kettlebell" from the very beginning is meant as a follow up program for "Enter the Kettlebell" and as such makes the assumption you have completed the Rite of Passage and thus have a certain level of experience and knowledge. The main purpose behind the program is hypertrophy so if you are looking for a book to directly increase your athletic performance stick with some of his other works such as "Power to the People" or, of course, "Enter the Kettlebell".
4.0 von 5 Sternen Another great addition ! 1. Oktober 2014
Von Abel Cordova - Veröffentlicht auf
Format:Kindle Edition|Verifizierter Kauf
I have to give Pavel Tsatsouline credit his previous books have been the benchmark for all things kettlebell and this one is a great addition. This book covers great information on progressions for all levels using (2)two kb. Its gives you what grind/ballistic exercises to do and how to break up your schedule for maximum power. These canonballs are no joke arming yourself with the right information is key to gain its many benefits. "sissy's need not apply"
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