INDEX

A

Arm exercises/training. See also Elbow

exercises/training; Shoulder exercises/training

get-up and, 65, 69

injury prevention and, 26

B

Baccari, Steve, 72, 78, 107, 157

Back exercises/training

flexibility and, 9–12

injury prevention and, 24, 26, 82, 142–143, 158–159

pull and, 82–84

Backum, Kathy Foss, 24

Barbells (use with kettlebells), 156. See also

Dumbbells

Bartley, Marc, 3

Beyond Bodybuilding, 130

Blauer, Tony, 162

Box squat

basics of, 46–49, 50

face-the-wall squat and, 49. See also Face-the-wall

squat

practicing of, 49

vertical jump from, 50

Break-in plan, 39–42. See also RKC Program

Minimum

Breathing

press and, 110

pull and, 125

swing and, 53, 56–57

Bullet-Proof Abs, 158

Burgener, Mike, 160–161

C

C&P. See Clean-and-press

Calluses (on hands), 32–33. See also Hand

exercises/training, injury prevention and

Castrogiovanni, Michael, 19, 78–79

Chalk (use with kettlebells), 146, 147

Chelischev, Oleg, 143

Chinese wall squat, 9. See also Face-the-wall squat

Clason, George S., 129

Clean, 87–101

basics of, 88–89, 125

definition of, 87

grip for, 90

mastery of, 90–101

practicing of, 74, 87

press and, 104–105. See also Press

Clean-and-press (C&P), 104–105, 112, 145–146.

See also Clean; Press

Clothing (for kettlebell training), 147

Conditioning workout, 139–144

Cotter, Steve, 31, 141

Cullen, Bill, 72

D

Deadlift (flexibility and), 6–8, 15–18

Diet (and kettlebell training), 160

Diluglio, Anthony, 31, 67, 118, 141

Doctor’s Heart Cure, The, 144

Draper, Dave, 112

Drop, 94–96, 122–123

Du Cane, John, 9

Dumbbells (vs. kettlebells), 4, 92, 156

E

Einsten, Albert, 124

Elbow exercises/training. See also Arm

exercises/training

get-up and, 65, 69

injury prevention and, 32, 94, 122, 141

Elliot, Ralph Nelson, 130

Equipment (use/selection of)

assistance types of, 146

chalk, 146, 147

clothing, 147

kettlebells, 2–4

safety of, 21

shoes/boots, 21, 147

F

Face-the-wall squat

box squat and, 49. See also Box squat

flexibility and, 9–12

Faleev, Alexey, 157

Flexibility, 5–18. See also specific parts of body

testing of, 5–8

techniques/methods for, 9–18, 61

Footwear (for kettlebell training), 21, 147

Fox, Bill, 115

From Russia with Tough Love, 162

G

Gallagher, Marty, 22, 157

Get-up, 61–69

basics of, 62–63

definition of, 39–40

effectiveness of, 61, 71

mastery of, 64–69

“Grinds,” 78. See also “Slow strength” training

Grip/Gripping (of kettlebell)

clean and, 90

effectiveness and, 142

injury prevention and, 32–33, 142

types of, 32, 90

Groove, 108–110, 135. See also Press

H

Hackenschmidt, George, 87, 135

Halo (flexibility and), 13–14

Hand exercises/training. See also Wrist

exercises/training

calluses and, 32–33

grip and, 32–33, 142

injury prevention and, 32–36, 142

Hand-to-hand clean, 26–29. See also Clean

Hand-to-hand swing, 59. See also Swing

Hatfield, Fred, 82

Heart rate

cooling down and, 22

overtraining and, 22

physical condition and, 19, 22

Henkin, Josh, 65

High pull, 118–119, 125. See also Pull; Snatch

Hip exercises/training

flexibility and, 9–12, 15–18

injury prevention and, 23–25

snatch and, 120, 125

swing and, 46–59

Hoffman, Bob, 77, 129–130, 136

Hofmekler, Ori, 1, 91, 139, 160

Holder, Chris, 82

Hyman, Glenn, 24

I

Imes, Catherine, 3, 141

Injury prevention, 23–36. See also Safety

for arms, 26

for back, 24, 26, 82, 142–143, 158–159

control and, 21, 22, 26–29, 57, 64, 110–111, 123

for elbows, 32, 94, 122, 141

grip and, 32–33, 142

for hands, 32–36, 142

for hips, 23–25

for knees, 82–83

for shoulders, 30–31, 105, 122, 141

for waist, 26

for women, 93

for wrists, 31, 90

Intensity (of training)

approaches to, 77–80, 144

definition of, 133

duration and, 144

fitness level and, 144

pace and, 141–142

scheduling and, 41, 72, 73, 133–138, 139, 140, 141–142, 143, 144

training load and, 22

J

Jeffries, Bud, 110

Jogging (in RKC Program Minimum), 72, 73

John, Dan, 20, 83, 84, 139, 161

Jones, Brett, 32, 61

Jones, Ellis, 5

K

Kettlebells

barbell use with, 156

control of, 21, 22, 26–29, 57, 64, 110–111, 123

dumbbells vs., 4, 92, 156

effectiveness of, 1, 43, 71, 81, 155–156, 160–161

equipment used with, 2–4, 20, 146, 147, 156

exercises/training using. See Training

techniques/methods; specific parts of body

flexibility and, 5–18. See also Flexibility

injury from use of. See Injury prevention

longevity of, 155

making of, 165–171

nature of, 1

resources for, 162

safety and. See Safety

selection of, 2–4

setting for use of, 20

strength and, 77–80, 133–134, 160–161

techniques/methods for. See Training

techniques/methods

weight of, 2–4, 110

women’s use of. See Women

Kipling, Rudyard, 171

Klein, Siegmund, 61

Knee exercises/training, 82–83

Kowacz, Eddie, 81–82

L

“Ladder” technique (for training), 133–138, 141, 145

Lawrence, Rob, 19, 34, 91, 142, 156

Lee, Bruce, 90

Lockout, 120. See also Snatch

M

Mahler, Mike, 2, 61, 98

Man Maker workout, 72

Martone, Jeff, 26

Maxwell, Steve, 13, 39, 43, 141

McKenzie, Robin, 26, 142

Military press (MP), 84, 104, 108, 112. See also Press

Morrison, Nate, 21

MP. See Military press

N

Nakama, Chozo, 79

Naked Warrior, The, 110, 157–158, 160

O

One-arm snatch, 115, 147–148. See also Snatch

Overtraining (heart rate and), 22

P

Periodization technique (for training), 143

Poods, 2. See also Weight

Power to the People! 21, 81, 110, 134, 157–158

Practicing (of kettlebell techniques/methods)

effectiveness of, 49, 72

safety and, 21–22, 41. See also Safety

scheduling and, 72, 73. See also Scheduling

working out vs., 41, 74

Press, 84–85, 103–113

basics of, 84–85, 113

breathing and, 110

clean and, 104–105. See also Clean

mastery of, 104–112

practicing of, 103, 112

repetitions for, 112

scheduling and, 129, 136–137, 139

types of, 112

Pull, 82–84

basics of, 83, 125

effectiveness of, 82–84

scheduling and, 129, 139, 140–144

squat vs., 82–83

Pull-up, 138

Pull-up bar drill, 67

Pump stretch (flexibility and), 15–18

Q

Qigong Recharge, The, 9

Qualler, Justin, 83, 84

Quick lifts, 78–80

R

Rack, 91–93

Reeve, Ethan, 156, 160

Reifkind, Mark, 33, 78–79

Repetitions

presses and, 112

scheduling and, 134–138, 140, 142–144

strength and, 77–80, 133–134

RKC Program Minimum, 39–74

effectiveness of, 71

get-up in, 39–40, 61–69. See also Get-up

jogging in, 72, 73

overview of, 39–42, 71–74, 81

practicing and, 72, 73, 74

scheduling of, 41, 72, 73, 141

swing in, 39, 43–60. See also Swing

RKC Rite of Passage, 74, 77–125

clean in, 87–101, 145–146. See also Clean

drills for, 145–151

effectiveness of, 160–162

overview of, 77–80

press in, 84–85, 103–113. See also Press

pull in, 82–84, 125. See also Pull

repetitions and, 77–80

scheduling of, 130–131, 136–137, 139, 140–144, 149–151

snatch in, 115–125. See also Snatch

“Rounds” technique (for training), 141. See also

Scheduling, approaches to

Russian Kettlebell Challenge, The, 105, 162

Russians (characteristics of), 5, 18

S

Safety, 19–36

control and, 21, 22, 26–29, 57, 64, 110–111, 123

equipment and, 21. See also Equipment

guidelines for, 19–22

injury prevention and, 23–36. See also Injury

prevention

judgment and, 22

physical condition and, 19, 22, 104

practicing and, 21–22, 41

setting and, 20

training load and, 22

Savik, Jared, 142, 143

Scheduling (of training techniques/methods), 129–131, 133–138

approaches to, 129–131, 133–138, 141, 143

conditioning and, 139–144

duration and, 135, 144

intensity and, 41, 72, 73, 133–138, 139, 140, 141–142, 143, 144

pace and, 141–142

rest intervals in, 135

RKC Program Minimum and, 41, 72, 73, 141

RKC Rite of Passage and, 130–131, 136–137, 139, 140–144, 149–151

variety and, 129–131, 143

volume and, 133, 143

Sears, Al, 144

Secret Service snatch, 84–85, 115, 124, 146, 147–148, 157

Shamrock, Frank, 155

Shamrock, Ken, 82

Shemyakin, Ivan, 30

Shoes/boots (for kettlebell training), 21, 147

Shoulder exercises/training. See also Arm

exercises/training

flexibility and, 13–14, 61

get-up and, 61–69, 71, 72

injury prevention and, 30–31, 105, 122, 141

press and, 105, 113

snatch and, 122, 125

stability and, 61

Simmons, Louie, 1, 161

“Slow strength” training, 77–78. See also Training

techniques/methods, approaches to

Snatch, 115–125

basics of, 116–117, 125

drill using, 147–148

effectiveness of, 115

mastery of, 118–123

practicing of, 74

scheduling and, 139–140, 141

swing and, 120–120

U.S. Secret Service test using, 84–85, 115, 124, 146, 147–148, 157

Sport-specific strength, 160–161

Squat/Squatting

flexibility and, 9

injury prevention and, 82–83

pull vs., 82–83

types of. See specific types

Staley, Charles, 135

Starr, Bill, 130

Strength building/training, 77–78, 133–134, 160–161

Strossesn, Randall, 82

Sumo deadlift

checklists for, 8, 15

flexibility and, 6–8, 15–18

Swing, 43–60

basics of, 44–46, 55, 56–59, 125

breathing and, 53, 56–57

definition of, 39, 43

effectiveness of, 43, 71

injury prevention and, 26–29

mastery of, 46–59

scheduling and, 139–140

snatch and, 120–121

T

Tabata conditioning protocol, 143. See also

Conditioning

“Taming the arc,” 26–29, 121, 125

Taras, Anatoly, 4

Thompson, Donnie, 3, 110, 160

Timed sets, 141. See also Scheduling, approaches to

Torso

exercises/training for, 103, 138

Towel swing

basics of, 51–54, 55. See also Swing

Training techniques/methods . See also specific techniques/methods

approaches to, 77–80, 133–138, 156, 157–158, 162

basics of, 39–42, 71–74, 77–80. See also RKC

Program Minimum; RKC Rite of Passage

breathing and, 53, 56–57

conditioning and, 139–144

diet and, 160

equipment needed for, 2–4, 22

intensity of. See Intensity

load and, 22

pace and, 141–142. See also Scheduling

practicing and, 21–22, 41, 49, 72, 73, 74. See also Practicing

repetitions. See Repetitions

resources for, 162

safety and, 19–36

scheduling of. See Scheduling

setting for, 20

strength and, 77–80, 133–134, 160–161

variety and, 156

Training load, 22

Troy, Stephen, 51, 53

U

Upper body, 103, 138

U.S. Secret Service (USSS) snatch, 84–85, 115, 124, 146, 147–148, 157

V

Verkhoshansky, Yuri, 105

Vertical jump (from box squat), 50. See also Box squat

Vlasov, Yuri, 2

Volume (of training), 133, 143

W

Waist exercises/training, 26

Warrior Diet, The, 91

Weight (of kettlebells), 2–3, 110

Weight Lifting, 129

Women

clean for, 93

injury prevention for, 93

training goals for, 85

weight of kettlebells for, 2–3

Workman, Phil, 81, 162

Wrist exercises/training, 31, 90. See also Arm exercises/training

Z

Zhabotinskjy, Leonid, 103