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Pavel Macek
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Pavel Macek, StrongFirst Master Certified Instructor

REZERVACE SOUKROMÉ ONLINE LEKCE

SEMINÁŘE V ČR | SEMINÁŘE V ZAHRANIČÍ

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pavelmacekcom

One-Arm Kettlebell/Dumbbell Lifts and the Physique One-Arm Kettlebell/Dumbbell Lifts and the Physique 

Pavel notes in Enter the Kettlebell (2006), in the chapter dedicated to the kettlebell military press: 

“It is no coincidence that since overhead presses have fallen out of favor, manly Farnese Hercules torsos with powerful shoulders and midsections have given way to small, feminine waists and large pecs. What a shame, because if you work your overhead presses hard, you will hardly need to do anything else for your upper body.”

…and in the original Russian Kettlebell Challenge (2001): 

“The result will be a physique built more along the lines of Laurent Delvaux’s statue Hercules: broad shoulders with just a hint of pecs, back muscles standing out in bold relief, wiry arms, rugged forearms, a cut-up midsection, and strong legs, without a hint of squat-induced chafing.”

Same, of course, applies to dumbbells and one-arm barbell lifts:

“The old one-arm lifts like the Swing, Snatch and One-Handed Clean and Jerk with dumbbells disappeared from competition forever, and with it a certain type of physique characterised by powerfully developed side waist muscles. It cannot be denied that one-arm lifts hit and used different muscles than the two-handed alternatives, but the sport’s leaders made their decision and would never go back to the interesting and more technically difficult lifts of the old-timers.”

–Alan Radley, Illustrated History of Physical Culture, 2001

—

Hard Style Dumbbell Swing Tutorial [FREE Video & .pdf Manual] > simplexstrong.com (OR CLICK THE LINK IN THE BIO)

—

Pic: Vintage Strength and Health Bodybuilding charts by Gordon Venables

#dumbbell #dumbbells #kettlebell #kettlebells #simplexstrong #hardstyle #hardstyledumbbell #enterthedumbbell #strongfirst #bestrongfirst
“Our actions may be impeded… but there can be “Our actions may be impeded… but there can be no impeding our intentions or dispositions. Because we can accommodate and adapt. The mind adapts and converts to its own purposes the obstacle to our acting. The impediment to action advances action. What stands in the way becomes the way.”

— Marcus Aurelius, Meditations, 5.20

#obstacleistheway #stoicism #stoic #prokopton @ryanholiday @dailystoic
Kettlebell Lifting: Declaration of Independence # Kettlebell Lifting: Declaration of Independence

#strongfirst #kettlebell #freeweights #independence #independenceday #bestrongfirst
Today’s Practice: Total Tension Kettlebell Compl Today’s Practice: Total Tension Kettlebell Complex, Week 4

-Double Kettlebell Clean, Press, Front Squat, Renegade Row: Clean, Front Squat, Renegade Row - singles; Press Pyramid 1, 2, 3, 4, 5, 6, 5, 6, 7, 6, 5, 4, 3, 2, 1, with 24 kg kettlebells. 

- Kettlebell One-Arm Swing: 10 sets of 10 with 36 kg

Age: 48
Pre-“workout” meal: coffee, black

I don’t “work out” - I practice.

#strongfirst #kettlebell #kettlebells #bestrongfirst
Fun at our @kb5cz summer camp 💪 #kettlebell #j Fun at our @kb5cz summer camp 💪

#kettlebell #juggling #kb5 #strongfirst #bestrongfirst
Kettlebell juggling at our @kb5cz summer camp 💪 Kettlebell juggling at our @kb5cz summer camp 💪

#kettlebell #kettlebells #kettlebelljuggling #strongfirst #bestrongfirst
Instagram post 18072135737505524 Instagram post 18072135737505524
Arthur Saxon was most famous for his bent press - Arthur Saxon was most famous for his bent press - his best official bent press (right hand) was 336 lbs (152.4 kg), and his best unofficial bent press was 386 lbs (175.1 kg) (witnessed by William “Apollo” Bankier, John Murray of Health and Strength magazine, Wilhelm “Bill” Klein, and Saxon’s brothers, Hermann and Kurt). Info via @davidblackmastro 

But the fact that he chose a #kettlebell snatch (called [overhead] swing back in the old days) for the cover photo of his Textbook of Weight-Lifting says something about the key role kettlebell lifting played in his training.

Lift kettlebells. Be @strongfirst 

#simplexstrong #kettlebells #arthursaxon #strongfirst #bestrongfirst
“Fortune grants loyalty to no one – she toys w “Fortune grants loyalty to no one – she toys with everyone.” (Fortuna nulli dat fidem, omnibus ludit)

— Publilius Syrus, Sententiae

Aim high in your career but stay humble in your heart.

#fortuna #stoicism #stoic #prokopton
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