► 90 Days Of Kettlebells - bit.ly/90days-of-kettlebells In a fairly recent video, Pavel Tsatsouline talked about kettlebel training for grapplers & BJJ. The knowledge he shared in this video can be applied to almost everybody who chooses to engage in kettlebell training. The original video is 45 minutes long; so we went ahead and compartmentalized 5 big kettlebell lessons shared by a man who helped shape the kettlebell landscape we know and see today. In some instances, we will provide personal insight and opinions. This should serve as a disclaimer. Listening to what Pavel Tsatsouline has to say is crucial; yet it may also lead to a different perspective or understanding of the material that was shared. The 5 kettlebell lessons are: 1. Understanding GPP & SPP 2. Top 10 Reasons to Use Kettlebells 3. Breathing Techniques 4. Kettlebell Safety 5. Kettlebell Lifting Basics - Gregory
I started with no bell swings, moved to 15lb swings, transitioned to 25lb swings (100)) . I found I needed more of a challenge so I bought a 16KG. This was a great move because I can now challenge myself and make more balistic progress .25 pounds was to easy to swing. I am 50 years old and 16 kg feels comfortable.
Thanks for the summary comrade Gregory. I have used functional breathing in my trail running for years and brought it into my KB, helps a lot on longer flows. For safety, Always Respect the Bell, no matter what size you pick up! Respect!
In the era of the covid lockdown, the kettlebell has allowed me some fantastic workouts in short periods of times at a relatively low cost with 24/7 access.
Thanks for the huge amount of information. I'm 59 and start using Kb 6 months ago. I use to make bw exercises before. Now I'm don't more kb and maybe 30%bw. Thanks again.
Naked Warrior by Pavel is the exelent, HTT(High Tension Techniques) textbook. Besides the OA push up and Pistol squat it talks about HTT a lot and how to develop them. Must-read in my opinnion, even though it doesnt touch on KBs, like S&S or ETK.
I've been training BJJ for over 3 years. Movements in BJJ is all about hips. Body goes to where hip goes. And there are lots of bridging movements as well. KB improved my movements almost immediately when I added KB to my workout, and it's pretty obvious b/c KB involves lots of hip movements too. Love the result and I'm glad that I started working out with KBs.
@@lucasburke8074 Ossss. Swings will improve your bridge/upa and guard passes especially those you thrust your hips forward(knee cut, some movements in spider guard pass, etc). Snatches will improve your overall power, and endurance if you practice volume work such as the 5-minute snatch test. Get ups(up to tall sit) will improve your movements when on your back like framing, posting, sitting up while pushing your opponent away, you name it. I'd say swings and snatches helped me the most while other major 6 movements improved my overall strength/power/endurance as well. KB and BJJ goes well together, just like Yoga and BJJ does.
I love KB's, within two weeks of regular training, after learning proper technique, my chronic lower back issues from spondylolisthesis were gone. The caveat is that I have to do it at least once every two weeks or the problems slowly reappear. That all said however, my go to tool for regular exercise, for over 20 years now, is my DIY suspension trainer. I take it with me whenever I travel. It's small, light weight an only requires a single overhead attachment point, such as in between a closed door. Since learning about KB's and the ballistic aspect of training, I have been able to simulate the swing movement to some degree with my suspension trainer and also manage my lower back issue that way. KB training is invaluable for any mixed martial artist as counter balance training, to prevent injury.
Thanks, Gregory. Enjoyed that. My personal favourite lesson from Pavel is his idea that one should do shorter sets and have longer rests so as to avoid too much glycolysis and instead get one's energy from ATP instead. I know that you often propose longer work sets eg 3 mins non-stop, so I was wondering what you thought about anti-glycolytic training. Thanks
The Anti-Glycolitic Training approach combats the destructive burn-mentality many of us fall for. This is a good thing and gives needed balance imo. Yet, I also see benefit in High Intensity Intervall Training. As from Pavel's side and how much truth there is to it, I'd like to know more about the actual research from the Russian scientists, the proof that their system seemed to beat everybody at the Olympics (I've read that in an article) so I can be more knowledgeable on the topic. As for me, I like the "High Skill-Tensity Approach" as I call it: Using a proper challenge while still being able to be safe on technique. On a side note, this is also my biggest criticism of StrongFirst: The anti-glycolitic approach seems to be thrown completely out the window when it comes to the Snatch test. We've talked about this with other experts on our podcast. It's a great suggestion for a topic, I want to dig deeper into! Thanks for sharing Fraser! - Gregory
@@lebe-stark thanks, Gregory. Regarding the snatch test, Pavel does talk about "flipping the crazy switch " once a fortnight. Yes, I would be very interested to hear what you come up with. Also relevant perhaps is the polarised training that endurance athletes do, where 90% of their training is done at less than 70% max heart rate. Cheers
Thanks for sharing Fraser! Regarding the snatch test and Pavel's statement: Some of our podcast guests as well as I agree, that a 24 kg Snatch with a 20 RPM for 5 Minutes, requires a more efficient movement pattern that can handle high volume instead of high tension (which StrongFirst is advocating for). Otherwise, you're applying the "wrong" mechanics to the "wrong" set of training style. Anyways, I need to dig into this! Thanks for bringing this up! - Gregory
For the cardio component. I'm older, I keep my heart rate in the cardio range, as set on my Fitbit. It is an age dependent range. My cardio starts at around 110 bpm to around 150 bpm. Exceeding the range provides no additional benefits. And might avert excess cardiac stress!
"Law of exercise" was withdrewn by Thorndike. Instead, in functional fitness ( Gray Cook ) it is said: Never put load on dysfunction. So training through improper forms will not make it better.
you say that KB training typically ignores the 'frontal plane'. What about the turkish Getup? I think that this fully covers the movement that you did with the cheerleader batons? lol, I joke in the tradition of Pavel calling everything else "sissy". those clubbells look awesome too!
Definitely to start. I’ve already (probably not good cause of the potential mishap)added steel weights to mine. Of course I’m getting a couple larger ones but for the meantime I added a five lb weight with wire. It works. But better to just get a couple larger.
Pavel still says to look forward and upward during the swing? But you and the woman are looking down at the ground during your swings? How do you not bulk up using big kettlells? I'm trying to slim down... doing 200 swings in 20 swings x 10 reps 1-2 times per week and some other random exercises, takes me about 30-40 minutes... I might do more days now that I'm getting used to the workload... I'm naturally strong and muscular and trying to get slimmer. I eat 1 meal per day. I'm using a 50lb kettlebell.
@@lebe-stark In between sets I do neck movements from qigong/jujutsu, which are healthy. Looking up for some sets can possible counteract the phone/computer bulge people are developing from constantly looking down at their screen/phone. It's really looking forward if you don't do that it throws off the whole movement making your back and arms do the lifting rather than your legs.
@@lebe-stark firstly Pavel isn't a she, secondly I've never seen Pavel or the StrongFirst coaches lift there feet up. Thirdly talk is cheap, your technique speaks volumes, your all over the place
@@saferandquieteroads I get where you're coming from brother and I appreciate your feedback! Allow me to point out your mistake of thinking that Pavel or StrongFirst is the only authority when it comes to kettlebells.(Hint: They're not) - Gregory
@@lebe-stark they might not be the only authority but they are a good authority to follow. Also I watch a lot of people using kettlebells and the ones with great form don't lift their feet. The transfer of power starts from the feet being planted and through the legs and so on. its obvious Gregory, just think about the mechanics
@@saferandquieteroads Again, I see your point and I agree if we're talking about heavy deadlifts or squats! I also think we should stay firmly planted on the floor if we swing a 48KG bell with both hands. Yet, there's a whole different world of kettlebells out there as well pertaining to ballistics such as the Swing, Clean or Snatch. If you see worldclass kettlebell champions move, you see them lift their feet all the time; it's called the "Foot Kick" technique. As for power production: Working with a single kettlebell is a unilateral matter. This means, that your contralateral (other) side is doing all the work. If your ipsilateral (same) side is lifting off the floor, it doesn't really matter. As for doubles, even there you can lift your heels off the floor especially with double kettlebells pertaining to the clean - or Long Cycle etc. I've learned that international experts disagree with eachother all the time - and everyone is right in their own framework. Pavel and StrongFirst teach great things and offered a new perspective on kettlebells. This doesn't mean that their teachings are absolutes. - Gregory
@@lebe-stark yes. My son who did the2007 RKC with Pavel as chief instructor with me pointed out this is Gyra sport technique. I had not seen it. Many people will see your fine posts and think that might good technique for them. You may wish to point that out. I am fortunate to train with kettlebells making level2 SFG in2014. The training and the bells made me physically and mentally better in every way. Thanks to Pavel and all my team leaders who helped me along the way
In some cases, a short question works better than quick judgement, Bob. I salute you for standing corrected thanks to your son! Not all fathers allow this happen! 💪 - Gregory
Yeah but honestly man what are the actual body results in these kettlebells because you are really skinny and the master looks skinny as hell just trying to have a power stance
► 90 Days Of Kettlebells - bit.ly/90days-of-kettlebells
In a fairly recent video, Pavel Tsatsouline talked about kettlebel training for grapplers & BJJ. The knowledge he shared in this video can be applied to almost everybody who chooses to engage in kettlebell training.
The original video is 45 minutes long; so we went ahead and compartmentalized 5 big kettlebell lessons shared by a man who helped shape the kettlebell landscape we know and see today.
In some instances, we will provide personal insight and opinions. This should serve as a disclaimer. Listening to what Pavel Tsatsouline has to say is crucial; yet it may also lead to a different perspective or understanding of the material that was shared.
The 5 kettlebell lessons are:
1. Understanding GPP & SPP
2. Top 10 Reasons to Use Kettlebells
3. Breathing Techniques
4. Kettlebell Safety
5. Kettlebell Lifting Basics
- Gregory
You are definitely turning into a one stop kettlebell all things place. I wish you all success because you are working really hard👍
Thank you for your encouraging feedback! - Gregory
I was able to fix a lot of problems I was having when training with kettlebells by watching your videos. Thank you for your videos.
Happy to help!
I started with no bell swings, moved to 15lb swings, transitioned to 25lb swings (100)) . I found I needed more of a challenge so I bought a 16KG. This was a great move because I can now challenge myself and make more balistic progress .25 pounds was to easy to swing. I am 50 years old and 16 kg feels comfortable.
That‘s great to hear Mielle! Keep going; you got this! - Gregory
Thanks for the summary comrade Gregory.
I have used functional breathing in my trail running for years and brought it into my KB, helps a lot on longer flows. For safety, Always Respect the Bell, no matter what size you pick up! Respect!
In the era of the covid lockdown, the kettlebell has allowed me some fantastic workouts in short periods of times at a relatively low cost with 24/7 access.
Good stuff!
Same! We took it up during the never ending Melbourne lockdown and boy was it hard to get our hands on some bells!
Thanks for the huge amount of information. I'm 59 and start using Kb 6 months ago. I use to make bw exercises before. Now I'm don't more kb and maybe 30%bw. Thanks again.
Thankyou. Honestly.
You‘re welcome!
Naked Warrior by Pavel is the exelent, HTT(High Tension Techniques) textbook. Besides the OA push up and Pistol squat it talks about HTT a lot and how to develop them. Must-read in my opinnion, even though it doesnt touch on KBs, like S&S or ETK.
I've been training BJJ for over 3 years. Movements in BJJ is all about hips. Body goes to where hip goes. And there are lots of bridging movements as well. KB improved my movements almost immediately when I added KB to my workout, and it's pretty obvious b/c KB involves lots of hip movements too. Love the result and I'm glad that I started working out with KBs.
Hi! What moves do you think helped you the most for BJJ?
@@lucasburke8074 Ossss. Swings will improve your bridge/upa and guard passes especially those you thrust your hips forward(knee cut, some movements in spider guard pass, etc). Snatches will improve your overall power, and endurance if you practice volume work such as the 5-minute snatch test. Get ups(up to tall sit) will improve your movements when on your back like framing, posting, sitting up while pushing your opponent away, you name it. I'd say swings and snatches helped me the most while other major 6 movements improved my overall strength/power/endurance as well. KB and BJJ goes well together, just like Yoga and BJJ does.
I love KB's, within two weeks of regular training, after learning proper technique, my chronic lower back issues from spondylolisthesis were gone. The caveat is that I have to do it at least once every two weeks or the problems slowly reappear. That all said however, my go to tool for regular exercise, for over 20 years now, is my DIY suspension trainer. I take it with me whenever I travel. It's small, light weight an only requires a single overhead attachment point, such as in between a closed door. Since learning about KB's and the ballistic aspect of training, I have been able to simulate the swing movement to some degree with my suspension trainer and also manage my lower back issue that way. KB training is invaluable for any mixed martial artist as counter balance training, to prevent injury.
Thanks for sharing Andi! Great to hear your story! - Gregory
Thanks, Gregory. Enjoyed that. My personal favourite lesson from Pavel is his idea that one should do shorter sets and have longer rests so as to avoid too much glycolysis and instead get one's energy from ATP instead.
I know that you often propose longer work sets eg 3 mins non-stop, so I was wondering what you thought about anti-glycolytic training. Thanks
The Anti-Glycolitic Training approach combats the destructive burn-mentality many of us fall for. This is a good thing and gives needed balance imo. Yet, I also see benefit in High Intensity Intervall Training.
As from Pavel's side and how much truth there is to it, I'd like to know more about the actual research from the Russian scientists, the proof that their system seemed to beat everybody at the Olympics (I've read that in an article) so I can be more knowledgeable on the topic.
As for me, I like the "High Skill-Tensity Approach" as I call it: Using a proper challenge while still being able to be safe on technique.
On a side note, this is also my biggest criticism of StrongFirst: The anti-glycolitic approach seems to be thrown completely out the window when it comes to the Snatch test. We've talked about this with other experts on our podcast.
It's a great suggestion for a topic, I want to dig deeper into! Thanks for sharing Fraser! - Gregory
@@lebe-stark thanks, Gregory. Regarding the snatch test, Pavel does talk about "flipping the crazy switch " once a fortnight.
Yes, I would be very interested to hear what you come up with.
Also relevant perhaps is the polarised training that endurance athletes do, where 90% of their training is done at less than 70% max heart rate. Cheers
Thanks for sharing Fraser! Regarding the snatch test and Pavel's statement: Some of our podcast guests as well as I agree, that a 24 kg Snatch with a 20 RPM for 5 Minutes, requires a more efficient movement pattern that can handle high volume instead of high tension (which StrongFirst is advocating for). Otherwise, you're applying the "wrong" mechanics to the "wrong" set of training style. Anyways, I need to dig into this! Thanks for bringing this up! - Gregory
Excellent as always, thank you Gregory!!
Great vid!, thxs for sharing so great info from Pavel.
For the cardio component. I'm older, I keep my heart rate in the cardio range, as set on my Fitbit. It is an age dependent range. My cardio starts at around 110 bpm to around 150 bpm. Exceeding the range provides no additional benefits. And might avert excess cardiac stress!
Great video Lebe👍😉
Great video and summary. ⭐️ Interested to know where I can find the source video? Would love to listen to Pavel discuss about this specific topic. 😊
Excellent video by an excellent guy 😊
Great as always 👍👍👍
Nicely done
Thanks for the visit
good explanations man! thank you
Glad it was helpful! - Gregory
damn the original video seems to be deleted from youtube.. does anyone know where to still get it from?
regards
Where can I find the original video? Unfortunately they took the linked one down. Thank you.
i cant find it either
Great video
Glad you enjoyed it - Gregory
11:24 - I didn't realize you also do mace training 😃
Both yours and Angie's hard-style swings are looking a lot better these days. That work with Louka really stuck!
It does! Louka is the man! - Gregory
Training Barefoot is always good , shoes don't give you stability
Gutes Video wie immer 👍👍👍
Danke für dein tolles Feedback! 💪 - Gregory
Are you locking knees? I am knew to this. I want to do this.
"Law of exercise" was withdrewn by Thorndike. Instead, in functional fitness ( Gray Cook ) it is said: Never put load on dysfunction. So training through improper forms will not make it better.
Where is this video where can I find it ?
If kettlebells didn’t exist, we would have to invent them!
Anybody have the original video? it seems to have been copyright struck
you say that KB training typically ignores the 'frontal plane'. What about the turkish Getup? I think that this fully covers the movement that you did with the cheerleader batons? lol, I joke in the tradition of Pavel calling everything else "sissy". those clubbells look awesome too!
I'd say KB Efficiency is like WingChun Effectiveness in terms of close combat martial arts💯
Where is free program?
Has anyone actually tried any of his breathing techniques, other than the valsalva?
We use them on the regular; however a bit modified. - Gregory
Oké haben sie das in Buchform? 😉
All I have is a single 35lb kettlebell. Can I get a decent workout with it?
Yes! - Gregory
That's all I have too! I get a great workout with it! I combine it with jump rope, works great for me👍👍
Definitely to start. I’ve already (probably not good cause of the potential mishap)added steel weights to mine. Of course I’m getting a couple larger ones but for the meantime I added a five lb weight with wire. It works. But better to just get a couple larger.
I try to keep CO2 in. As much as possible. Thanks for the good info
But are his methods all that modern anymore? :)
Pavel still says to look forward and upward during the swing? But you and the woman are looking down at the ground during your swings? How do you not bulk up using big kettlells? I'm trying to slim down... doing 200 swings in 20 swings x 10 reps 1-2 times per week and some other random exercises, takes me about 30-40 minutes... I might do more days now that I'm getting used to the workload... I'm naturally strong and muscular and trying to get slimmer. I eat 1 meal per day. I'm using a 50lb kettlebell.
I don't look upward because this messes with spinal alignment. -- Gregory
@@lebe-stark In between sets I do neck movements from qigong/jujutsu, which are healthy. Looking up for some sets can possible counteract the phone/computer bulge people are developing from constantly looking down at their screen/phone. It's really looking forward if you don't do that it throws off the whole movement making your back and arms do the lifting rather than your legs.
damn... original video was taken down due to copyright strike...
That answered my question on another vid about why you were barefoot
Good video, but is it just me being armchair or is your form really poor?
It's probably the first one. :) - Gregory
@@lebe-stark lol! I better get swinging!
I don't like it. It uses a lot of momentum
dude why do you keep lifting your feet of the ground. your breaking your root to the ground
Only trees have roots brother! lol. On a serious note, this is a technique I'm using. - Gregory
@@lebe-stark firstly Pavel isn't a she, secondly I've never seen Pavel or the StrongFirst coaches lift there feet up. Thirdly talk is cheap, your technique speaks volumes, your all over the place
@@saferandquieteroads I get where you're coming from brother and I appreciate your feedback!
Allow me to point out your mistake of thinking that Pavel or StrongFirst is the only authority when it comes to kettlebells.(Hint: They're not) - Gregory
@@lebe-stark they might not be the only authority but they are a good authority to follow. Also I watch a lot of people using kettlebells and the ones with great form don't lift their feet. The transfer of power starts from the feet being planted and through the legs and so on. its obvious Gregory, just think about the mechanics
@@saferandquieteroads Again, I see your point and I agree if we're talking about heavy deadlifts or squats! I also think we should stay firmly planted on the floor if we swing a 48KG bell with both hands.
Yet, there's a whole different world of kettlebells out there as well pertaining to ballistics such as the Swing, Clean or Snatch.
If you see worldclass kettlebell champions move, you see them lift their feet all the time; it's called the "Foot Kick" technique.
As for power production: Working with a single kettlebell is a unilateral matter. This means, that your contralateral (other) side is doing all the work. If your ipsilateral (same) side is lifting off the floor, it doesn't really matter.
As for doubles, even there you can lift your heels off the floor especially with double kettlebells pertaining to the clean - or Long Cycle etc.
I've learned that international experts disagree with eachother all the time - and everyone is right in their own framework.
Pavel and StrongFirst teach great things and offered a new perspective on kettlebells. This doesn't mean that their teachings are absolutes.
- Gregory
Ask Pavel to critique the clean and jerk form demonstrated. Unsafe
Pavel would see the difference between Kettlebell Sport & Hardstyle, Comrade! - Gregory
@@lebe-stark yes. My son who did the2007 RKC with Pavel as chief instructor with me pointed out this is Gyra sport technique. I had not seen it. Many people will see your fine posts and think that might good technique for them. You may wish to point that out. I am fortunate to train with kettlebells making level2 SFG in2014. The training and the bells made me physically and mentally better in every way. Thanks to Pavel and all my team leaders who helped me along the way
In some cases, a short question works better than quick judgement, Bob. I salute you for standing corrected thanks to your son! Not all fathers allow this happen! 💪 - Gregory
Another skinny dude giving fitness advice
Thanks for sharing Ryan! This isn't a bodybuilding channel. - Gregory
Yeah but honestly man what are the actual body results in these kettlebells because you are really skinny and the master looks skinny as hell just trying to have a power stance
Did anybody download the original video? The video was removed... 🫠