Kettlebell StrongFirst - Pavel Tsatsouline Free Download

Kettlebell StrongFirst – Pavel Tsatsouline
English | Size: 6.43 GB
Category: Tutorial

The Russian kettlebell is the answer to all your strength and conditioning questions-when wielded skillfully and with expert programming by #1 authority Pavel Tsatsouline:

The Swing-for “hips and grips”
The Get-Up-“No-one could hold me down” plus bullet-proof shoulders
The Clean-and-Jerk-for ruthless endurance
Russian AGT programming-the gold medal alternative to mindless “smokers”
Get stronger than the competition while leaving a full tank for the mat

Volume 1
0:29 Why kettlebells
3:13 Part I: Beginner to Intermediate – Breath mastery
8:57 Power breathing
9:19 “Breathing behind the shield”
14:18 Fractional breathing for swings and emergency recovery
15:56 “Darth Vader breathing”
18:57 Talk test
21:16 Always loaded: kettlebell safety
22:53 Goblet squat
29:14 Deadlift
35:25 StrongFirst Hip Bridge
36:09 Hip hinge
37:39 “Fast & loose”

Volume 2
4:15 One-Arm Swing
6:04 Hand-To-Hand Swing
8:01 Get-up
10:11 Get-up with shoulder rotations
23:08 Get-up with presses
25:41 Basic training principles and key points
28:32 Strength is the master quality
29:01 Strength, endurance, and other physical qualities are skills
29:48 Lift heavy, not hard
30:26 Aerobic endurance is superior to acid tolerance. Enter “strength aerobics”
32:03 Understand the difference between training and peaking
35:11 Variety is overrated

Volume 3
2:06 Part II: Intermediate to Advanced – Single Clean
3:42 Double Clean
11:55 Double front squat
14:10 Overhead mobility and stability – Double military press
17:04 Rib grab
19:14 Brettzel
20:38 Pullup bar drills
22:16 Single long push press
24:23 Single push press
34:26 Double long push press
41:34 Double push press
45:59 Single jerk
47:46 Single long cycle
52:00 Double jerk
54:07 Double long cycle

WebPage

3 .mp4 files with 1920*1080 resolution with a complementary pdf file
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