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HOW TO GRIND YOUR DEADLIFT Mentally prepare for a steady, relentless effort, as opposed to having a speed mindset. Pre-tense. Pressurize. Squeeze the bar off the floor, don't jerk. "Lift the barbell powerfully-steady, applying a maximal effort along the whole lift." (Smolov) Aim for a constant, low, acceleration towards the lockout. There is more than one way to pull big." --
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Pavel Tsatsouline |
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Take a close look at a squat, barbell, or bodyweight--it makes no difference. Both the quadriceps and the hamstrings are working toward the common goal of standing up. The quads are extending the knees, and the hammies are extending the hips.
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Pavel Tsatsouline |
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Everything in your body is interrelated and isolation is a myth.
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Pavel Tsatsouline |
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Shrugging your shoulder and/or letting it move forward will destroy your shoulder and your power alike--whether you are punching, benching, or doing pushups.
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Pavel Tsatsouline |
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Tensing your abs will amplify the intensity of the contraction of any muscle in your body.
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Pavel Tsatsouline |
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Vodka at night. Pickle juice in the morning (the best thing for a hangover). Throwing some kettlebells around between this hangover and the next one. A Russian's day well spent. The 'kettlebell' or girya is a cast iron weight which looks like a basketball with a suitcase handle. It is an old Russian toy. As the 1986 Soviet Weightlifting Yearbook put it, "It is hard to find a sport that has deeper roots in the"
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Pavel Tsatsouline |
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Russians are easy to spot, even if you dress them like Buckingham Palace guards. They are "the white people who look seriously ticked off," as Army Ranger vet Ellis Jones, RKC, has put it on our forum."
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Pavel Tsatsouline |
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Understanding is a delaying tactic...," as one novelist put it. "Do you want to understand how to swim, or do you want to jump in and start swimming? Only people who are afraid of water want to understand. Other people jump in and get wet."
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Pavel Tsatsouline |
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Push from your armpit, rather than your shoulder.
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Pavel Tsatsouline |
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An aside that will appeal to the well-rounded reader: A creative high that increases physical and mental work capacity is accompanied by noradrenaline secretion. Perhaps this explains why the samurai were equally proficient at war and poetry.
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Pavel Tsatsouline |
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When the Russian kettlebell meets an American steak, it is a beautiful thing.
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Pavel Tsatsouline |
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If you think you are only strong if you can lift a certain number, whatever that number is, you will feel pretty weak most of the time. Strength is not a data point; it's not a number. It's an attitude.
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Pavel Tsatsouline |
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The kettlebell is an ancient Russian weapon against weakness.
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Pavel Tsatsouline |
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Academician Amosov's '1000 Moves' Morning 'Recharge' Complex 1. Squat -100 repetitions 2. Side bends -100 repetitions 3. Pushups on the floor -50 repetitions 4. Forward bends -100 repetitions 5. Straight arm lateral raises overhead -100 repetitions 6. Torso turns -50 repetitions 7. Roman chair situps -100 repetitions 8. One legged jumps in place -100 repetitions per leg 9. Bringing the elbows back -100 repetitions 10. 'The birch tree' -hold..
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Pavel Tsatsouline |
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It does not matter if you can do 1,000 punches if none of them can knock out your little sister.
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Pavel Tsatsouline |
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This is how powerlifting world champion Donnie Thompson swings. This is kime. Thompson took his deadlift from 766 to 832, and added 100 pounds to his bench press in nine months with hard style kettlebell training.
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Pavel Tsatsouline |
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doing the perfect kettlebell swing alone is superior to 99 percent of the sophisticated strength and conditioning programs out there.
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Pavel Tsatsouline |
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Because a lady wearing high heels leaves deeper footprints than an elephant.
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Pavel Tsatsouline |
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Every two weeks take a kettlebell one or more sizes lighter than the one you are currently swinging. Pick a swing variation--two-arm, one-arm, hand-to-hand, mixed--and enjoy the pain.
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Pavel Tsatsouline |