Thoroughly master
Pavel's Enter the Kettlebell! program and you can consider yourself
a "Kettlebell Black Belt". But once you're a Kettlebell Black Belt, then what?
Well, say hello to Return of the Kettlebell, which takes it for
granted you already own those Black Belt fundamentals—and offers you a dramatically
tougher, yet highly systematic program for explosive and massive muscle gain.
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.
But just mastering the double kettlebell methods alone will hardly take you to
the Promised Land of consistent, long-lasting and massive muscle gain. And here's
where Pavel delivers the key plans and training schedules, designed according
to the breakthrough Russian "block system"—plus a slew of vital tips—to ensure
you continue to gain and gain and gain.
Like the Breakfast of Champions, consume what's on the Return of the Kettlebell
menu and watch yourself grow—and grow!
What you'll get when you invest in Pavel's Return of the
Kettlebell:
Chapter 1: The Science of Big
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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
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Why the Russian kettlebell beats all comers as the ideal tool for repetition
quick lifts… Page 3
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Why "fast eccentrics" are now all the rage among serious hypertrophy
experts
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Understand how to manipulate Z-band streaming for faster muscle
growth… Page 4
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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
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3 styles of Russian kettlebell training—which one is right for you?…
Pages 6–8
Chapter 2: Explode and Grow
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This "Smokers' Delight" will jack your
heart rate through the roof… Page 11
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The best starting position for more powerful—and safer—shoulder contractions…
Page 13
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The ladies' way to trouble-free Double Cleans… Page 17
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Yes, this will build monstrous biceps—but you'll be risking a serious
injury… Page 19
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Bad idea! Why "scooping" can only hurt your future strength development…
Page 20
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The difference between anatomical and biomechanical breathing—and
which to choose for greater strength development… Page 21
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The essential prerequisites for a powerful Double Snatch… Page 22
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You MUST employ this secret in the Double Snatch—or risk your back and
face… Page 24
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Could this method be the best ever upper back and shoulder builder?...
Page 26
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Employ this little-known method for the ultimate in lateral deltoid development…
Page 28
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How to correctly perform the Viking Push Press—for way more powerful
quads and tris… Page30
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The 2 biggest problems a beginner faces with the Push Press—and the perfect
solution to both.
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The correct grip for optimal explosiveness in the Snatch… Page 33
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The essential prerequisite for maximal force transmission in the arms
and legs… Page 34
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The correct neck position for a truly effective Push Press—and a great
way to save your back… Page 36
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The 4 major keys to efficient and painless shock absorption
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3 important reasons NEVER to raise your heels when push pressing… Page
40
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Why it's best to stay "light" with the Viking Push Press… Page 43
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Risk being accused of steroid abuse—when you gain like crazy from this
ultimate kettlebell lift… Page 46
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How to optimize your Clean and Jerk—for inhuman results
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4 superb Russian drills to improve your shoulder mobility
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The relative benefits of Jerks and Push Presses… Page 53
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How to squeeze every possible advantage out of the Jerk
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When and how to employ this Russian coaching favorite, the Half-Jerk…
Page 55
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The 4 key differences between the traditional power Jerk and the new
GS Jerk… Page 56
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Little-known Russian secrets for developing superior stability in the
Jerk… Page 59
Chapter 3: Grind and Grow
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Why Double Presses should be your main
meal for truly massive muscle building… Page 67
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How to more thoroughly recruit your muscles when pressing
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3 big reasons to snatch before you press
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Radically strengthen your tris—when you add this obscure Z-Health secret…
Page 72
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What you MUST start doing between your sets—to counter the savagery of
your Press training
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How to squat like a Pro in 29 minutes or less… Page 72
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How curls can surprisingly help your Squat… Page 79
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Safety drills for the Squat if you have a bad back… Page 80
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How to optimize the Front Squat for tremendous extra leg strength and
magnificent body mass building
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Ladies, don't do Front Squats until you read this!... Page 88
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This "ideologically impure" deadlift will build you a brutish back… Page
89
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Why "Ukrainian deadlifts' are all the rage for rapid strength gains—and
an important warning
Chapter 4: Plan and Grow
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Discover Russian
"Block Training"—Return of the Kettlebell 's deceptively simple
methodology of choice
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The 3 most important reasons to adopt block training—as an absolute necessity
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Understand the crucial training distinction between concurrent
and sequentialsystems
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Make the gains of a lifetime when you employ these special two-week cycles…
Page 101
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Are you robbing Peter to pay Paul?—How to keep gaining over the long
haul, despite wildly conflicting exercise methods… Page 103
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How to perform high volume Grinds for maximum gains… Page 106
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Think you're tough? Then welcome to the "evilization" of the Rite of
Passage... Page 106
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How to perfectly match weight and duration for maximal muscle gains…
Page 107
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Nasty new ladder strategies for even more explosive muscle growth
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How to correctly take advantage of the heavy-light-medium system
of loading… Page 109
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The Deadlift does NOT play by the rules—so heed this important warning…
Page 112
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The Explosive Block— a masterplan for truly explosive gains in record
time!... Page 113
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What to do on your variety days—to safeguard your testosterone… Page
115
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How to eat to succeed with your Return of the Kettlebell
program
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Aiming high and aiming heavy—when you want to walk through walls… Page
117
"Pavel is the reason I started using kettlebell exercises with all my clients
so I was anxious to get my hands on Return of the Kettlebell. Pavel,
as always, gets straight to the point with his concise, logical, and entertaining
writing style. The pictures perfectly depict what you should and shouldn't do
to master these awesomely explosive lifts. The book is loaded with tips, tricks,
and proven training principles that will supercharge your body and performance."
—Chad Waterbury, neurophysiologist, author of
Huge in a Hurry
"I have used kettlebells in my program for years with fantastic results. The combination
of movements provide the professional athlete with a unique challenge available
from no other piece of equipment. I have followed Pavel's principles in designing
my training systems, now with Return of the Kettlebell book and
DVD you can take your training to the next level. The guidelines outlined in the
DVD and companion book are ideal for athletes who must be strong and explosive.
The book has excellent program design hints that allow you to adapt the training
to the specific goals you seek. The book and DVD are a STRONG combination that
everyone should have in their own personal strength and conditioning library."
—Stan Kellers, Assistant Coach of Strength, Cavaliers
Operating Company
"So you've mastered the Enter the Kettlebell Rite of Passage...200
x 24kg snatches and a 1/2 bodyweight press. What's next? Return of the Kettlebell,
if you have what it takes.
ETK outlined a program utilizing one-arm kettlebell exercises and a test, which
when passed separated the men from the boys, the women from the girls. Return
of the Kettlebelldoubles the pain and doubles the fun with double kettlebell
clean and jerks, snatches, front squats, presses, deadlifts and the Viking Push
Press. The RTK program for size, strength and power is a unique and challenging
protocol that will further clarify the RKC gene pool.
When I first saw the program, I asked Pavel, "Who is this program directed towards?
It is really innovative and it is really tough and I really think it would kill
me!!' Chief Instructor replied, "Comrade Randy, this program is only for those
who desire to be real kettlebell studs. It is not for everyone.' And so it isn't.
And that is the RTK challenge in a nutshell. Is it for you? Do you want to be
a real kettlebell strong man or strong woman? If so, then be careful what you
wish for: the Return of the Kettlebell will give you as much you
can handle and more."
—Randy Hauer, RKC Team Leader
"If I say, that I"ve been impressed, reading Pavel's new book, that would be an
understatement. I found Return of the Kettlebell highly explosive
itself. And I literally mean it, because this book delivered what should be essential
not only for a fitness enthusiast, but for every athlete who wishes to achieve
their highest potential in their sport activities.
I would also recommend this book for athletic coaches working with teams and preparing
them for competitions, not only for amateurs, but also professional athletes.
When we talking about explosiveness, we usually assume fast means speed, and speed
is essential for many sports. Speed is King, as the old proverb puts it. And this
is a major red line of this book. If you really want to achieve a positive result,
while training in sports like basketball, football, volleyball, track and field,
then this book for you.
What I like the most about Return of the Kettlebell is that it is
also a functional book, charted with a well designed progression plan, without
fluff bringing you directly from point A to point B, and this is exactly what
you paid for—no funny games!
One more time Pavel has proved that the kettlebell is a great tool for achieving
maximum results, either in training for strength, strength endurance, speed strength,
or explosiveness.
Spasibo Comrade Pavel!"
—Aleksandr Khasin, Private Trainer, Reebok Sports Club/NY,B.S.,ISSA,NASM
"After 30 years in the game I'm still always amazed by what Pavel manages to create.
Pavel is a minimalist who is also a seeker. Just when you think you need to move
on to the "next cool thing' to make progress, Pavel reminds you how much potential
there is in really digging into the stuff that works. His ability to synthesize
hardcore, old school kettlebell work, the latest research, and innovative training
templates always gets me fired up to head into the basement to train. They say,
"growing old is not for sissies'; Pavel's work is a big part of living that creed
for me."
—Bill Fox, 49 years old, Attorney/consultant,
Masters Winner 2005 Tactical Strength Challenge
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