Return of the Kettlebell's protocols were born from Pavel's insights while training elite power athletes. Several champions made astonishing, almost mysterious, strength and muscle gains--at least two broke new powerlifting world records״hanks to kettlebell training. Pavel decided to reverse engineer this "What the Hell" effect experienced by the champions׳o all others could benefit from their success. Return of the Kettlebell presents the final fruit of Pavel's researchףombining the very best of ancient lifting wisdom with modern day scientific breakthroughs. Central to Pavel's new program for explosive muscle gain is the skillful use of double kettlebells. Discover smokers like the Double Clean, classic strength builders like the Double Snatch and Double Press and enjoy the supreme intensity of the Double Clean and Jerk. Like the Breakfast of Champions, consume what's on the Return of the Kettlebell menu and watch yourself growסnd grow! Chapter 1: The Science of Big Heresy, but it works! Maverick superstar Vasily Alexeevev snuck this renegade method past the apparatchiks' nosesסnd packed serious pounds of beef on his grateful students in record timeŠPage 2 Why the Russian kettlebell beats all comers as the ideal tool for repetition quick liftsŠPage 3 Why "fast eccentrics" are now all the rage among serious hypertrophy experts Understand how to manipulate Z-band streaming for faster muscle growthŠPage 4 Shoot from both barrels! How a double whammy of "quick wacks" and "slow squeezes" will leave no muscle untrashed in your quest for explosive growthŠPage 5 3 styles of Russian kettlebell training׷hich one is right for you?ŠPages 6ָ Chapter 2: Explode and Grow This "Smokers' Delight" will jack your heart rate through the roofŠPage 11 The best starting position for more powerfulסnd safer׳houlder contractionsŠPage 13 The ladies' way to trouble-free Double CleansŠPage 17 Yes, this will build monstrous bicepsעut you'll be risking a serious injuryŠPage 19 Bad idea! Why "scooping" can only hurt your future strength developmentŠPage 20 The difference between anatomical and biomechanical breathingסnd which to choose for greater strength developmentŠPage 21 The essential prerequisites for a powerful Double SnatchŠPage 22 You MUST employ this secret in the Double Snatchׯr risk your back and faceŠPage 24 Could this method be the best ever upper back and shoulder builder?... Page 26 Employ this little-known method for the ultimate in lateral deltoid developmentŠPage 28 How to correctly perform the Viking Push Pressצor way more powerful quads and trisŠPage30 The 2 biggest problems a beginner faces with the Push Pressסnd the perfect solution to both. The correct grip for optimal explosiveness in the SnatchŠPage 33 The essential prerequisite for maximal force transmission in the arms and legsŠPage 34 The correct neck position for a truly effective Push Pressסnd a great way to save your backŠPage 36 The 4 major keys to efficient and painless shock absorption 3 important reasons NEVER to raise your heels when push pressingŠPage 40 Why it's best to stay "light" with the Viking Push PressŠPage 43 Risk being accused of steroid abuse׷hen you gain like crazy from this ultimate kettlebell liftŠPage 46 How to optimize your Clean and Jerkצor inhuman results 4 superb Russian drills to improve your shoulder mobility The relative benefits of Jerks and Push PressesŠPage 53 How to squeeze every possible advantage out of the Jerk When and how to employ this Russian coaching favorite, the Half-JerkŠPage 55 The 4 key differences between the traditional power Jerk and the new GS JerkŠPage 56 Little-known Russian secrets for developing superior stability in the JerkŠPage 59 Chapter 3: Grind and Grow Why Double Presses should be your main meal for truly massive muscle bu Read less