by Pavel Tsatsouline
Dlho som v mojich tréningoch odkladal kettlebell ma vedľajšiu dráhu. Vyzeral, že je len pre crossfiťákov (nič proti ale tie ich dynamické zhyby sú hrôza).
Avšak po rozhovore s Hubermanom ma Pavel presvedčil, že sila = kettlebel. Spomínal to aj Moderný pračlovek a myslím, že aj Zlatoš radil TGU medzi základné pohybové prvky. Po zhliadnutí Pavelovho (vcelku vtipného Russian style) videa som to hneď musel vyskúšať.
Contents
0:42 sumo kettlebell deadlift
1:33 face the wall squat (improve technique)
2:55 The Sumo Deadlift Lockout Test
3:18 American Russian walking generalization
3:43 The Pump Stretch (hip flexor stretch)
4:43 The Halo (kettlebell around the head)
5:12 „Your tight and ill fix it“
5:16 Kettlebell Safety 101: „It’s Your Fault“
8:10 Kettlebell weight recommendations
9:08 Kettlebell swing
9:30 The box squat
11:25 Box squat to standing vertical jump
11:50 The towel swing
12:33 The swing proper
13:29 One-handed swing
15:06 The get-up
18:26 The clean
19:51 Relaxed tension in RKC quick lifts
20:58 The drop
21:38 The clean proper
22:25 Clean in front of the wall
24:18 The press
24:42 The loaded clean
25:25 Push yourself away from the bar
27:18 The Groove
27:51 Use breathing to maintain tension
28:47 Lower the Kettlebell
30:15 The Snatch
30:37 The high pull
31:17 The lockout (also three stages of the snatch)
31:56 Don’t band your forearm
32:40 Don’t strain your shoulder or elbow
33:51 The drop
34:15 Snatch and walk
35:08 Additional safety
35:09 Hips first
35:51 Don’t Slouch. Bend back, not Forward, When stretching your back
36:10 Stay tight through your waist
36:17 Stay loose through your arms for quick lifts
36:30 „Tame the arc“
37:16 Keep your shoulders in their socket
38:10 Don’t hyperextend your wrist
38:28 Keep your elbows straight
38:49 Take care of your hands
39:04 approval for use of metrosexual hand cream
39:18 A Final warning from Moscow you have two choices of coffee
40:23 Kettle bell = strength
40:30 Kettlebell production process Task (points to remember)
14:20 The swing
17:16 The getup
23:14 The clean
29:35 Clean and military press
V podcastoch:
Joe Rogan Experience #1399 – Pavel Tsatsouline
Andrew Huberman – How to Build Strength, Endurance & Flexibility at Any Age | Pavel Tsatsouline