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Once the kettlebell has reached the apex of its flight, let it float for an instant. Then, once it has started falling, guide it back between your legs using the lats. Stay upright and do not release the glutes until your forearms almost hit your stomach. At the very last second, hinge your hips and get out of the way.
Play chicken with the kettlebell.
“Disorderly settings” are what you need when you are after all-terrain strength.
It is seriously “antifragile” when a man can show a 48kg who is the boss,
the one-arm swing is an exceptional grip-builder.
When you are very competent in the two-arm swing—and not a moment sooner—add the one-arm swing to your practice.
Peter Jonsson liked this
Just bang out 10 sets of each exercise daily,
Train almost daily, taking an occasional day off when your body or your schedule insists.
Start with three circuits of mobility exercises—prying goblet squats, hip bridges, haloes.
Hang on a pullup bar if you have one.
Always do 100 swings: 10 sets of 10 reps.
Every second or third training day, replace one-arm swings with two-arm swings using the same bell or bells. Thi...
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cutting back on weight and emphasizing power “creates favorable conditions for recove...
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Do not hesitate to switch to two-arm swings when you are dragging your tail—and reap its many benefits while giving your mind and grip a break.
Even if you are full of energy every day, do two-arm swings at least once out of every three sessions.
Do NOT do 10 reps left and 10 right back to back; set the kettlebell down and recover between the sides.
Rest actively by walking around. Breathe deep and slow, always inhaling through your nose and exhaling completely, even exaggeratedly. Do the next set when you have recovered enough to pass the so-called “talk test.” You must be able to speak in short sentences.
There are no time goals to hit in this phase of S&S training and no need to look at the clock.
Use chalk. Going without would severely limit the size of the kettlebell you can swing powerfully.
For your two-arm swings, use the same bell. Obviously, it will be easier to swing a given-size bell with two arms than with one arm. No problem, just swing it more powerfully, aiming for a long float on the top of each rep.
The only type of progression is in weight; the sets and the reps are constant.
The power stays maximal.
The type of progression where you up the load and then stay with it for a time is called step loading. It is very powerful and reliable.
The solution is the old-school bodybuilding technique of “rest/pause.”
Fight the urge to add extra grip work or to make all your swings one-arm.
“Many folks struggling with grip add extra grip training—only to get worse.
Less is, in this case, often more.”
Get extra bells and jump half as high, 2kg and 4kg, respectively.
If you are healthy, pay attention to detail and have patience; there is an excellent chance you will own these weights, regardless of your age or bodyweight. I strongly urge you to pursue this goal. While you will benefit from lighter bells, the real magic takes place with the Simple and heavier ones.
There comes a time when training is over and you have to find out what you
It’s very easy on the body and, in fact, is a builder to the body instead of a damager.
the purpose of a training session is to “store energy” in the body rather than exhaust it.
One of the meanings of the verb “to work out” is “to exhaust by extraction.”
Obey the talk test and do not forcefully cut your rest periods!
Research shows that the stronger the muscle, the less it has to contract to produce a given amount of force.
Fifty percent of very strong is strong. Fifty percent of weak is irrelevant.
The least productive, most exhausting and injury-producing form of resistance training is a high-rep semi-grind—think
Prof. Nikolay Ozolin defined endurance as “the ability to perform work at the desired intensity level for an extended period of time, the ability to fight fatigue and to effectively recover during and after work.”
once your slow fibers have been pounded, they easily go into spasm, exposing you to injury, compromising your training and the quality of your life.
slogging and straining through your reps at a reduced speed will overtax your entire system—slowing down your recovery and your progress.
exercise discipline and stop when your swings are about to slow down—not when something gives out. It may feel like quitting, but it is not. By the way, you may use your will power to maintain a high power output rather than to just keep going.
It is equally important that you not only maintain high speed, but finish each rep with a powerful glute cramp and abdominal brace. In addition to building power for knockout strikes and winning deadlifts, this exaggerated glute contraction protects the hip joints and spine. If you can no longer pinch your cheeks, the gig is up. Ditto for your abbies: Failing...
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Watch your breathing too. If you are no longer able to maintain the hard style breathing rhythm—in on the way down, out on the way up—or if your brea...
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