Pavel Tsatsouline: Whole Body Benefits of Kettle Bell Training

the Joe Rogan experience what do you do now at Kyle first of all how old you 20 you look great right thank you great haircut - thank you yeah I like it how old you really I'm working on being 20 joe going back yeah I'm 50 - are you older than me I'm working out we're both working good how about you stick with that I don't want to be judged based on my age I understand how often you train these days often do I train almost every day almost every day just doing something differently yeah

doing something mostly kettlebells or mostly for the last several years with I suppose last several month were kind of experimental doing something else but for the last several years pretty much has been nothing but swings and and dips just one of my protocols it's a very particular anti glycolytic protocol and i glycolytic means well the kind of thing we just discussed it just swings in dips yeah why why that combination trying to be minimalist pretty much and trying to cover as much base as possible also trying to do things that my body likes but the

swings are I would argue that the swing is the most beneficial exercise anybody can do because you will again your training power your training your fast fibers you're developing mitochondria in the fast fibers you are training your connective tissues and you know you're getting your cardio as well it's not you know it's not focused on that but you have that side effect the dip is you know kind of coverage what's been missing I like the idea of very minimus general strength protocols that just have pretty much a hip hinge and and the press that's that's

a preface well chin ups or things along those lines sure is great I'll do him some time but you will find to your surprise that if you do swings powerfully and if you do dips or push-ups powerfully chances are you're not going to lose your chips really chances are for most people here's something to keep in mind what is general training versus specific training so in Russian sports science there is a concept of general training versus special training special means sports specific pretty much so the general straight general training can be strengthened to be something

else gives you foundation for everything else and it's characterized by high degree of carryover so for example if you decide to do barbell squats you know for a fact that you're gonna jump higher you can run fast you're gonna hit harder and so on and so forth if you decide to go leg extensions you can be sure that you're gonna get better at leg extensions that's it so general exercises are the ones that are fairly simple to performing if you to give you the greatest possible carryover so that's what you do and then after that

you start editing you more specific stuff so let's say that you know you would increase the number of chin-ups you want to do what you got to do chips so that's a specific practice absolutely so Jennifer great one of the things that I noticed that I thought was really weird was when I started doing kettlebells things that I wasn't doing I got stronger at yeah like I wasn't doing dips for a long time like I didn't do them for months and months and I was just doing kettlebells I was just doing cleans and presses snatches

swings a bunch of different squat protocols overhead squats my dip went through the roof but it was so strange it was like we call this the what the hell effect so that type of carryover some of it we can't understand some words we can explain some which we can't but yeah we've had the kettlebell swing for example increase the performance of world champion power lifters and top marathon runners at the same time it's a very bizarre thing and again someone we talk and decipher some with second but hey we'll take it right what do you

think is going on there if you had a guess cuz okay so it's a number of different things one is the type of the type of breathing patterns that we use for example for endurance that for that helps strength and endurance so we use this Soraya's breathing that increases your strength on exhalation so that pretty much increases your strengths at any kind of exertion whether it's punching or lifting and at the same time we are also training our muscles that inspiration muscles inhalation muscles as well and so developing developing these muscles is really important for

your performance so that's just one of the aspects in other aspects is the well this is kind of interesting mr. Haney was a coach for Danny Thompson Donny Thompson is he broke the 3,000 pound total record in in powerlifting some years back so I'd known Donny for some time so Donny kept hurting his back and his deadlift was stuck so we met I showed her some kettlebell stuff he started doing that invented a couple of cool things of his own as well so nine months later he added about 70 pounds to deadlift 100 pounds to

his benchpress said the total record and what's what his coach said interesting he said kettlebells work the muscles without killing them it's kind of interesting so it appears to be that the particular stimulus that you have it's there's always a positive and there's always a negative when you're training right so there's something good that's happening it's also something that's holding you back you have to recover so it seems to be that nature of whatever things that happens within the muscle is positive more than negative and I think part of it is very well those ballistic

loading the body adapted extremely extremely well part of it has to do the particular training protocols we have because we produced the right amount of acid but not too much acid a lot of trainees in the kind of a puffed fitness world they're just enamored with burn like oh go for the burn yeah Fred Hatfield dr. Fred hatch will have a great line so Hadfield was the first lifter to squat a thousand pounds in competition and he was just a brilliant sports scientist brilliant coach he said do you like burn light a match yes people

are dissing a murder with a burn so again the loading protocols we have is such that you have the right amount of that of that stimulation not excessive because what happens you have too much lactic acid right is here's what happens well many many things happen we don't have the time to discuss this on the show but most of them are really rather negative some positive Muslim read the negative but for sure they the making work it makes you more sore for sure people like to say well soreness is just caused by eccentric loading and

that's it has nothing do lactic acid well eccentric loading does contribute to that absolutely but acid does as well he doesn't literally burn holes in your muscle but it does stimulate lysosomes something kind of eats up defective components of the cell to function and you also have this spike of free radicals and so that free radicals damaged cell membranes as well so with what we do we try to and plus there's other stuff happens like body starts producing ammonia which is toxic and depletes your ATP so all this things start going there's really sideways so

I think the nature of what you do with kettlebells a special fuse the correct protocol is you just optimize this metabolic metabolic environment to get exactly what you want well there are some other things too like in your case we're pressing and for dips I challenge anybody to find a pressing exercise that's by mechanically more perfect for the shoulder than the caliber military press it's perfect range of motion is perfect great stretch great contraction great just absolutely perfect so someone were to get some we don't but hey what the hell effects will take it right

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