Table of Contents : Foreword -- Preface: A step to the left and I shoot -- Introduction: When we say "strength," we mean "kettlebell." When we say "kettlebell," we mean "strength." --- How the kettlebell has bred weakness out of the Russian gene pool -- Chronicle of the Russian kettlebell invasion of America -- Chapter 1: Enter the kettlebell! Which kettlebell should I start with? ; How to make your hips, back and shoulders speak Russian body language ; "It's your fault": Kettlebell safety 101 ; Safety as a part of, not the opposite of, performance -- Chapter 2: The new RKC program minimum: Practice before workout: the break-in plan ; The swing -- for legs and conditioning that won't quit ; The get-up -- for shoulders that can take punishment and dish is out : The New RKC program minimum ; The Next step -- Chapter 3: The RKC rite of passage: The RKC proven formula: Low-rep grinds + high-rep lifts ; A pull and a press -- sound familiar? ; The clean-crisp like a punch ; The press -- for a classic torso ; The snatch -- for Android work capacity and the pain tolerance of an immortal -- Chapter 4: A step-by-step guide to becoming a man among men: Have your borsch and eat it too: the hazards of variety and how to dodge them ; The RKC ladder to pressing power ; Rest less, snatch more ; From boy to man -- Chapter 5: FAQ: Is kettlebell a fad? What makes the kettlebell superior to other weights and fitness equipment? Should I train with the kettlebell as a stand-alone tool or mix it up with a barbell and dumbells? -- How can I combine kettlebell training with Power to the people! and The Naked Warrior? ; How can I incorporate Bullet-proof abs exercises into my kettlebell regimen? ; I have a bad back. Can I train with kettlebells? ; What diet do you recommend? Will kettlebells help my sport-specific strength? ; Why are your exericse descriptions so detailed? Come on, kettlebells are not rocket science! ; Can I substitute the ... with the ...? ; Once I have put up the RKC rite of passage numbers, where do I go next? ; If Russian stuff is so tough, why did the USSR lose the Cold War ; About the author ; Index.
Summary:
Enter the kettlebell and follow the plan: 1. The new RKC program minimum ; 2. The RKC rite of passage ; 3. Become a man among men.
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