In this issue:
Video of the week: upside-down push-up
This week, Anthony demonstrates an upside-down push-up... or maybe it's really a pull-up...
Just check it out, it's cool.
Surviving with Kettlebells: Part II
by Anthony DiLuglio, RKC
This is a continuation of the original article published in Vitalics Magazine. (Click here to read Part 1)
I finished my 2nd DVD, AOS: Newport, in October 2005. My radiation treatment was over and I was feeling great. The famous New England winter was approaching. I really needed a vacation and booked a coast-to-coast November flight for sunny, Southern California. I was looking forward to reuniting with my mentor, Pavel Tsatsouline, in Santa Monica.
I called Pavel upon arrival at my hotel and we made plans to train the next morning. Ironically, Pavel’s training spot was directly in front of my hotel… the historic Santa Monica “Muscle Beach”! We met at 7:30am, talked a bit, and then got right into some swings.
“Let’s do presses”, he says. Sitting in front of me was a 32kg kettlebell. I hadn’t pressed this weight since before the cancer. I really didn’t want to ask Pavel for a lighter bell—figuring that would earn me a few hundred pushups! I cleaned the kettlebell and went for it. “Damn this is heavy”, I grunted under my breath. It wasn’t pretty-- but I pressed it.
I couldn’t help but think that this was the same size bell I used to snatch 100 times in 5 minutes. I even took first place in the men’s 32kg class at the Punch Open Girevoy Sport Competition back in 2003. One year ago I was doing jerks with double 40kg bells, bending nails, and running an 18 minute 5k. My cancer battle had taken more out of me than I realized.
The next day Pavel and I hit the beach again for another training session. I noticed my affected right leg was swollen. I had trouble squatting. In typical “Pavel” fashion, he gave some great tips to release the fibrosis in my leg. These drills (straight out of the Unlocked workshop and DVD) got me doing deep squats within minutes.
One day of heavy presses was all I could handle, so I decided to show Pavel some new techniques that were working wonders for my clients back in Rhode Island. Snatches have always been tough to teach. I showed Pavel a sure fire way to teach a KB newbie how to perform a perfect snatch. The high-pull used as an intermediate drill is magic. The idea is to create weightlessness at head height. The snatch becomes effortless by riding the wave of momentum created by a powerful pull (keep the arc small and tight) and simultaneous hip snap. All that’s left is a “punch” to the top position. Check out the “Enter the Kettlebell” book and video where Pavel explains my high pull to a snatch in extensive detail.
I love rotational drills. Most main stream rotation exercises cause too much tension in the lower spine and not in the oblique. The “Figure 8 to a hold” has become a hated favorite with my clients at Punch. It truly forces your hamstrings and obliques to work together. It also sort of feels like a sexy salsa dance—especially if you’ve done it to music in the AOS: Providence DVD! Pavel takes you step by step through the figure 8 to a hold in the ETK SPECIAL REPORT #2, Seven “Simple and Sinister” kettlebell drills. Check it out and try this one at home to spice up any workout.
There I was-- two days into my vacation, sitting next to a relaxing pool in perfect weather… and miserable. I realized just how much strength I had lost. The effects of radiation seemed to be getting worse with time! I needed a new goal to focus on. By the time I returned home a few days later, I had found that goal…
I decided to press “the Beast”, 48kg (106 pounds) of pure, evil iron... to be continued.
Look for Surviving with Kettlebells: Part III in the next Minute of Strength.
Pavel, you nailed it!
You have captured the true essence of kettlebell training.
As kettlebells become more popular in the USA, I have noticed them being used as just another fitness tool. There are some folks out there watering the concept down to fit into the exsisting fitness industry in this country. Kettlebells are part of a culture driven strength training philosophy. Pavel and Enter the Kettlebell take you to the heart of both.
The book is raw and explosive with fundemental knowledge that will inspire both seasoned RKC's and beginners alike.
If you haven't Entered the Kettlebell...You haven't trained with kettlebells.
Click here to learn more.