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

“It’s the Lifts, Not The Body Parts”, says the title of an article by Greg Pickett in one of the old issues of Kubik’s “The Dinosaur Files”.

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

Photo: legendary Paul Chek 

#hardstyle #kettlebell #dumbbell #dumbbells #enterthedumbbell #simplexstrong #strongfirst #bestrongfirst
    Strength - Honor - TEAM! @strongfirst @strongfirst Strength - Honor - TEAM! @strongfirst @strongfirst_france
    Current physique — photo from our Sunday winter Current physique — photo from our Sunday winter swimming group 

Age: 49
Weight: 70 kg

Diet: meat, vegetables, eggs, nuts, berries; some rice and potatoes. Intermittent fasting. 

Training program: daily morning recharge #greatgamaprotocol; Kettlebell IPM (#imperialprogramminimum) 3×/week - snatch and bent press.

#strongfirst #kettlebell #bestrongfirst
    “What we do in life echoes in eternity.” Rest “What we do in life echoes in eternity.” 
Rest in peace, brother — I will never, ever forget you 🖤
    Type the first word you see. Type the first word you see.
    2012, Italy: Pavel Tsatsouline is walking to the c 2012, Italy: Pavel Tsatsouline is walking to the centre of the stage to start the Level I certification and sees my name tag.
⁣⁣- „Pavel?“
⁣⁣- „Yes, sir!“
⁣⁣- „Are you from the Czech Republic?“
⁣⁣- „Yes, sir!“
⁣⁣- „Vladimir Janda—good man!“

⁣⁣After the intro, Pavel was teaching and explaining the „static stomp deadlift“ drill and asked for a volunteer. I raised my hand. Pavel said, „Of course, a gentleman named Pavel will be my volunteer.“ I got all the „tough love“—a kick to my butt, a fist to my stomach. Fun!

⁣⁣I was nervous.
⁣⁣It was tough.
⁣⁣But I did my best, and I had the time of my life.

⁣⁣2019, Czechia: I was teaching my very first StrongFirst SFG Kettlebell Level I as a Certified Master Instructor.

⁣⁣I was nervous.
⁣⁣It was tough.
⁣⁣But with our team, we did our best and made sure that the candidates had the time of their lives.

⁣⁣„You can be anything you want. A warrior. An athlete. A hard man or woman ready to handle whatever life throws at you. But you must be @strongfirst.“

#strongfirst #kettlebell #bestrongfirst 

Photo by: @dlabphotography
    “I’ve often said that I wish people could real “I’ve often said that I wish people could realize all their dreams—wealth and fame—so that they could see that it’s not where you’re going to find your sense of completion.” — Jim Carrey, Maharishi University commencement speech, May 2014.

So—now what?

Help others.

It is our nature.
    The benefits of German Hang & Skin The Cat from th The benefits of German Hang & Skin The Cat from the #strongfirstresilient curriculum 

What’s what?

Skin the Cat = the controlled transition through inverted to the bottom.
German Hang = the bottom position (paused hold).

Benefits:

* Builds end-range shoulder extension strength (pecs, biceps, anterior delts)
* Improves shoulder mobility + scapular control; counteracts desk posture
* Trains connective-tissue resilience for straight-arm skills
* Carries over to Back Lever 
* Develops grip, midsection tension, and spatial awareness (inversion)
* Feels amazing when progressed slowly—“strength + stretch” in one move

— 

Join us at the StrongFirst RESILIENT special seminar and learn all step by step progressions.

Upcoming Events:

🇬🇧 Chelmsford, United Kingdom @strongfirstgb — March 21–22, 2026
🇭🇷 Rijeka, Croatia @strongfirsthrvatska — May 30–31, 2026
🇺🇸 California, USA @sousastrong —June 6-7, 2026

Register at strongfirst.com

Be @strongfirst 
Get #resilient. #strongfirstresilient
    Mens sana in corpore sano: a healthy mind in a hea Mens sana in corpore sano: a healthy mind in a healthy body.

Lift.
Read.
Become a Scholar Warrior.
Use your knowledge and strength to do some good in this world.

“The way of the Scholar Warrior
is to unite wisdom with action.
The hero makes the era.
The era makes the hero.”

— Ming-Dao Deng, Scholar Warrior: An Introduction to the Tao in Everyday Life

#bells #books #kettlebell #dumbbell #barbell #book #scholar #warrior #scholarwarrior #scholarandwarrior
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