► www.lebestark.ch/startseite-english/kettlebell-code-e-book/ Discover Pavel Tsatsouline's new kettlebell program, AXE, as we provide a concise follow-along workout of its key elements. In this workout, we chose to opt for the Snatch. However, Pavel allows you to choose from one of the four ballistic pulls: 1. H2H Swing 2. DH Swing 3. Snatch 4. SH Swing The workout consists of the popular EMOM (Every Minute on the Minute) protocol, completing 20 sets in this particular follow-along workout. Depending on your level of fitness, technique competence, and experience, you can build yourself up to 40 sets. Perform your selected exercise at the start of each minute and then rest until the next cycle begins. Strive for excellence by aiming for 4-6 explosively executed reps per exercise, emphasizing fast movements and speed. Make the most of your rest intervals with active recovery activities such as Shadow Boxing, Walking, Shaking it off, or incorporating controlled and deliberate 1-Pump Burpees. Gregory aimed to complete the 6 reps in 12 seconds, which is a 2-second window per exercise that would translate into a full-blown, cheetah-like pace of 30 RPM (reps per minute). AXE's hypothesis is to minimize fatigue and maximize explosiveness, endurance, and strength. Although these human physical qualities may seem diametrically opposed to each other, AXE promises to offer a unique blend as a tide that lifts all boats. Expect a full review of AXE soon on this channel.
Really like this work out, it’s simpler than S&S, but I feel it creeps on you and by the end you feel it’s a solid work out even though just 20 mins. Love the content Gregory - long time fan.
Im April 2024 startet mein zweites kettlebell -Jahr. Schwerbehindert mit acht anerkannten Behinderungen mache ich selten Übungen mit meiner 1 kg Hantel und meinen 2 x 4 kg, 1 x 12 und 16 kg kettlebells - meist im Sitzen. Diese Übungen sind eine Bereicherung zu meinem üblichen Übungsprogramm. Gewichtsmässig bin ich beim Abnehmen. Im Sommer werde ich 68 Jahre alt, und bis zu meinem Wunschaltrr von 130 Jahren werde ich die kettllebells noch oft nutzen. Lets swing!❤❤😂😂🎉! In der Schweiz war ich oft zum Laufen: Interlaken, Biel, Luzern - und 1977 zum Wandern mit Eltern und Bruder. Livingroomwarrior, 67 Jahre, schwerbehindert. ❤😂 Alles Gute!
Love this format. Started with 4 reps Snatch @ 24 kg. Just did 20 rounds a 5 reps @ 32 kg. Oddly enough my work capacity has never been so good in my whole life and I am 49. Usually I do 2 rounds with 5-10 min break in between and monitor my heart rate as an indicator >>>more sets or call it a day.
These are similar to John Hacklemans Pit workouts. Except it is shadow boxing with burpees mixed in. Like 20-30 seconds of burpees with 30-40 seconds shadow boxing. MMA workouts, but I mix in kettlebells and make adaptations. Love your channel!
Great presentation and kudos for making it so straight forward. I really appreciate that you included your cadence speed of ~ 2 seconds per rep for a total of 12 seconds /6 reps. I tried this the other day using 6 reps/set after seeing similar information on another channel. Btw, thank you for not being condescending by stating this should be only completed with a 32 kg bell for men or a 24 bell for women (and if you can't master that weight you shouldn't even touch a kettlebell) as per the other channel. 👍👍👍
There's a reason behind that 2-second window. Verkhoshansky states: "During the execution…the athlete should be motivated to maintain the given characteristics of the movement each set." So my goal was to keep the timeframe per rep intact. The 32KG and 24KG recommendations are arbitrary… Pavel even backtracks his hardcore stance from earlier days and recommends folks "to listen to your body"; which I like!
Thanks Lebe Stark! It seems to be a great training. I will give it a try tomorrow I guess, but I have some questions. What are the pros and cons to do a sprint compared to maybe three sets for snatches of approx. 7 minutes each? I do understand that with Pavel’s method it is easier to Maxine the weight compared to longer sessions, but what else? It is just explosiveness vs endurance? And what about cardio/calories burning? Anyway, chapeau and 🙌 as usual. You two are the best.
100 m sprints are the "true" intervall training method; originally created by German coach Gerschler and cardiologist Reindell. They follow the most scientific principles and are the horse I would bet on, if I had an athlete under my belt. I'll share more about it in my upcoming AXE review.
Thanks Gregory for your answer. I need to admit all my assumptions were wrong. I did the Axe training this morning with 40 series and this is how it went. The trading was overall super challenging, much more than the longer series and I have not been able to use 24 Kg which is my max and I used 16 kg. What I also noticed is that, even though I have not been able to replicate your pace of 12 seconds I kept a constant pace of around 18 secs for the first 20 series and then it decrease to 20-22 for series 20-30 and then I have been able to reduce pace to 15 seconds for last 10 series. I guess the muscles got used to the type of effort. My next steps are to get a constant pace with 16kg for all series and then try to move to 24 kg for at least 20 series. Keep rocking and thanks again for the great service to everyone and to this 44-years old man. Bravo 👏 🙌 🔥 💥
I've been in the kettlebell game for over 20 years (started with dragon door and moved on to GS). I really love your hybrid approach. But I wonder about hand health. back in the day we were obsessed with our hands and cultivating our calluses and using chalk and pumice stones and lotion. Obviously I am beyond all that at my stage but I was wondering what you do for your clients' hands with all the history and science of kettlebells at your disposal.
We "save" palm skin by not using too much volume with our clients since we don't train athletes. For ourselves, we've cultivated a good technique that even allows us to snatch without using too much chalk. It's also probably a genetic thing. Some clients have battered up hands after a few reps; other don't mind.
@@lebe-stark Thanks for the response. I was just curious because when I started it was a huge issue and concern. Perhaps it had something to do with having first generation kettlebells which weren't the best and had rough handles which needed sandpaper and stainless steel brushes to smooth out. And, of course, my volume was really high.
by the way, thanks for the workout. I am following with a 32kg although since my conditioning is not up to your and Angie's level, I just stand and sweat in between rounds. I have a soft spot in my heart for Pavel since he helped my snatch by standing less than a meter in front of me and requiring me to snatch. I had to "tame the arc" or hit him with the kettlebell. It is one of my favorite kettlebell moments.
I do kettlebell training everyday and personally have no problems. I use the right grip technique and if my skin is feeling a bit exhausted I rub in some oil into my palms before going to bed. The oil that has done the most for me is black cumin seed oil but I found that apricot and avocado oil work well too. I’ll try castor oil some day because in the cosmetic world they swear by it agains dry skin. I don’t use chalk btw. I did in the beginning but if I lube my hands enough, the way I do it now + good technique then I don’t need chalk.
1. Speed drop-off 2. Tempo drop-off 3. Technique change 4. Before a set, talk test failure or the HR ≥ LT 5. Muscle burn and/ or congestion | stop signs on axe
What's with the pushups during the rest period? Nowhere in Pavel's book there was such a thing. It goes totally against the idea of anti-glycolytic exercise (which is what described in kettlebell axe).
Pavel's book sent me on a spree to gather more information; so Kudos to him. The workout by itself is simple and could have been shared in a blog post; I agree. Same goes for Simple & Sinister though - and that was his best book from a writing perspective imo.
when the h2h is your profession it is great! do it. If you want to escape the comfort zone you can learn the snatch by using the learning videos on this channel. They are very detailed. i believe in you!🫶🏼
► www.lebestark.ch/startseite-english/kettlebell-code-e-book/
Discover Pavel Tsatsouline's new kettlebell program, AXE, as we provide a concise follow-along workout of its key elements. In this workout, we chose to opt for the Snatch. However, Pavel allows you to choose from one of the four ballistic pulls:
1. H2H Swing
2. DH Swing
3. Snatch
4. SH Swing
The workout consists of the popular EMOM (Every Minute on the Minute) protocol, completing 20 sets in this particular follow-along workout. Depending on your level of fitness, technique competence, and experience, you can build yourself up to 40 sets. Perform your selected exercise at the start of each minute and then rest until the next cycle begins.
Strive for excellence by aiming for 4-6 explosively executed reps per exercise, emphasizing fast movements and speed. Make the most of your rest intervals with active recovery activities such as Shadow Boxing, Walking, Shaking it off, or incorporating controlled and deliberate 1-Pump Burpees.
Gregory aimed to complete the 6 reps in 12 seconds, which is a 2-second window per exercise that would translate into a full-blown, cheetah-like pace of 30 RPM (reps per minute).
AXE's hypothesis is to minimize fatigue and maximize explosiveness, endurance, and strength. Although these human physical qualities may seem diametrically opposed to each other, AXE promises to offer a unique blend as a tide that lifts all boats.
Expect a full review of AXE soon on this channel.
I can't wait for your review. Does Pavel say how many times per week you should do this AXE thingy?
@@nicliz78 and what about the other days of the week.
Really like this work out, it’s simpler than S&S, but I feel it creeps on you and by the end you feel it’s a solid work out even though just 20 mins. Love the content Gregory - long time fan.
This is perfect for when I get in from
Work, before the wife and child returns. Exactly what I need.
Im April 2024 startet mein zweites kettlebell -Jahr.
Schwerbehindert mit acht anerkannten Behinderungen mache ich selten Übungen mit meiner 1 kg Hantel und meinen 2 x 4 kg, 1 x 12 und 16 kg kettlebells - meist im Sitzen.
Diese Übungen sind eine Bereicherung zu meinem üblichen Übungsprogramm.
Gewichtsmässig bin ich beim Abnehmen.
Im Sommer werde ich 68 Jahre alt, und bis zu meinem Wunschaltrr von 130 Jahren werde ich die kettllebells noch oft nutzen.
Lets swing!❤❤😂😂🎉!
In der Schweiz war ich oft zum Laufen: Interlaken, Biel, Luzern - und 1977 zum Wandern mit Eltern und Bruder.
Livingroomwarrior, 67 Jahre, schwerbehindert.
❤😂 Alles Gute!
This is solid. In and out with max effort and result. Cracks me up today seeing folks in the gym for 90 min to 2 hours.
What’s your footwear please?
Oh neat, follow-along format! I saw your clip yesterday explaining the format of the workout, but the follow along format is easier to figure out
Lets go!
Y’all cardio is my new goal.
Love this format. Started with 4 reps Snatch @ 24 kg. Just did 20 rounds a 5 reps @ 32 kg.
Oddly enough my work capacity has never been so good in my whole life and I am 49.
Usually I do 2 rounds with 5-10 min break in between and monitor my heart rate as an indicator >>>more sets or call it a day.
Lebestark thanks simple and fun workout and easy to follow. Appreciate you!
Ich freu mich schon auf das Training gleich.☺️👍🏼Danke an meine Vorbilder!🙏🏼😎
Viel Erfolg!
Thanks bro for the fresh, follow-along workout!! Kettlebell Axe all the way!! Happy New Year 2024!! 🥳🎆🥂
Thanks so much, this is awesome (Ill have to do it another day as I already did your weekly members workout haha) 🙂
I am from Holland.Thr title says beginners, but its really heavy, but doable with some short breaks of a few seconds 😂 Great workout 😊
You guys are rockstars! Thank you
This was great. Thank you!
Glad you enjoyed it!
Grazie mille 🙏
Awesome. Great music btw.
She won!!!
She always wins.
Watching you do it helps me understand the tempo
Glad to be of service! Mind you, I'm going a 30 RPM pace - which is ridiculously fast. lol
Direkt morgen umgesetzt 👌🏾😁
Knock. Keep them coming!!
Thank you Lebe Stark, great workout!
🔥🔥
Great Workout!!!!
Glad you liked it!!
I love the simplicity.
Me too!
These are similar to John Hacklemans Pit workouts. Except it is shadow boxing with burpees mixed in. Like 20-30 seconds of burpees with 30-40 seconds shadow boxing. MMA workouts, but I mix in kettlebells and make adaptations. Love your channel!
Great presentation and kudos for making it so straight forward. I really appreciate that you included your cadence speed of ~ 2 seconds per rep for a total of 12 seconds /6 reps. I tried this the other day using 6 reps/set after seeing similar information on another channel.
Btw, thank you for not being condescending by stating this should be only completed with a 32 kg bell for men or a 24 bell for women (and if you can't master that weight you shouldn't even touch a kettlebell) as per the other channel. 👍👍👍
There's a reason behind that 2-second window. Verkhoshansky states: "During the execution…the athlete should be motivated to maintain the given characteristics of the movement each set." So my goal was to keep the timeframe per rep intact. The 32KG and 24KG recommendations are arbitrary… Pavel even backtracks his hardcore stance from earlier days and recommends folks "to listen to your body"; which I like!
Danke!
Danke für deinen Super Thanks!
🩷💪🏽🦄
Complete. thank you
You're welcome!
Bloody hell that looks tough
It's a good workout; but not tough when you have the engine for it.
Thanks Lebe Stark! It seems to be a great training. I will give it a try tomorrow I guess, but I have some questions. What are the pros and cons to do a sprint compared to maybe three sets for snatches of approx. 7 minutes each? I do understand that with Pavel’s method it is easier to Maxine the weight compared to longer sessions, but what else? It is just explosiveness vs endurance? And what about cardio/calories burning? Anyway, chapeau and 🙌 as usual. You two are the best.
100 m sprints are the "true" intervall training method; originally created by German coach Gerschler and cardiologist Reindell. They follow the most scientific principles and are the horse I would bet on, if I had an athlete under my belt. I'll share more about it in my upcoming AXE review.
Thanks Gregory for your answer. I need to admit all my assumptions were wrong. I did the Axe training this morning with 40 series and this is how it went. The trading was overall super challenging, much more than the longer series and I have not been able to use 24 Kg which is my max and I used 16 kg. What I also noticed is that, even though I have not been able to replicate your pace of 12 seconds I kept a constant pace of around 18 secs for the first 20 series and then it decrease to 20-22 for series 20-30 and then I have been able to reduce pace to 15 seconds for last 10 series. I guess the muscles got used to the type of effort. My next steps are to get a constant pace with 16kg for all series and then try to move to 24 kg for at least 20 series. Keep rocking and thanks again for the great service to everyone and to this 44-years old man. Bravo 👏 🙌 🔥 💥
I've been in the kettlebell game for over 20 years (started with dragon door and moved on to GS). I really love your hybrid approach. But I wonder about hand health. back in the day we were obsessed with our hands and cultivating our calluses and using chalk and pumice stones and lotion. Obviously I am beyond all that at my stage but I was wondering what you do for your clients' hands with all the history and science of kettlebells at your disposal.
We "save" palm skin by not using too much volume with our clients since we don't train athletes. For ourselves, we've cultivated a good technique that even allows us to snatch without using too much chalk. It's also probably a genetic thing. Some clients have battered up hands after a few reps; other don't mind.
@@lebe-stark Thanks for the response. I was just curious because when I started it was a huge issue and concern. Perhaps it had something to do with having first generation kettlebells which weren't the best and had rough handles which needed sandpaper and stainless steel brushes to smooth out. And, of course, my volume was really high.
by the way, thanks for the workout. I am following with a 32kg although since my conditioning is not up to your and Angie's level, I just stand and sweat in between rounds. I have a soft spot in my heart for Pavel since he helped my snatch by standing less than a meter in front of me and requiring me to snatch. I had to "tame the arc" or hit him with the kettlebell. It is one of my favorite kettlebell moments.
I do kettlebell training everyday and personally have no problems. I use the right grip technique and if my skin is feeling a bit exhausted I rub in some oil into my palms before going to bed. The oil that has done the most for me is black cumin seed oil but I found that apricot and avocado oil work well too. I’ll try castor oil some day because in the cosmetic world they swear by it agains dry skin. I don’t use chalk btw. I did in the beginning but if I lube my hands enough, the way I do it now + good technique then I don’t need chalk.
Is this any different to his A+A training protocol?
How many times a week can you do this workout? Or is it suitable for every day
Twice a week works best
@@lebe-stark thank you, friend
Greg, is there a reason why you only do one side at a time and not switch in between? (3 x 3).
Yes, Matt! Following Pavel’s protocol from the book. You can probably do the switch too, but you’ll lose speed.
1. Speed drop-off 2. Tempo drop-off 3. Technique change 4. Before a set, talk test failure or the HR ≥ LT 5. Muscle burn and/ or congestion | stop signs on axe
I should send you the 10 $ instead of Pavel thanks for the explanation showing us and video
Full review on his book coming soon on this channel
This is good but I miss your full 45 minute workouts with warm up and cool downs.
They're now paywalled. See here for reference: academy.lebestark.ch/
What's with the pushups during the rest period? Nowhere in Pavel's book there was such a thing. It goes totally against the idea of anti-glycolytic exercise (which is what described in kettlebell axe).
Nobody cares
@@lebe-stark Do you? Why do you have the channel if you don't?
Leave it to Pavel to sell a 200 page book that could've been one.
I was definitely going to buy the book. Is this really the workout? Granted it’s not easy but is it really a series of left and right handed snatches?
@@chrisn7188 it's one or two handed kettlebell swings emom for up to 20 minutes or until you get tired.
Pavel's book sent me on a spree to gather more information; so Kudos to him. The workout by itself is simple and could have been shared in a blog post; I agree. Same goes for Simple & Sinister though - and that was his best book from a writing perspective imo.
Holy Molly🥵🥵🥵🥵
💥
Thought keeping core and body steady was better. Lots of swinging here
Swinging is the name of the game, friend.
@@lebe-stark from hips not ankls
Why limit movement? If your technique is fine, it's all good! @@BrendaBrewer-t5m
Just listen to your body. A load like 24kg is heavy enough for your body ti react negatively if you are using your body wrong.
This is not the right AXE program
Yes it is, friend.
But I can`t find the burpees in the program@@lebe-stark
Pavel states to keep active during the sessions. These slow burpees are active rest for us. Don't replicate if burpees burn out your engine.
That's the absolute worst technique I've ever seen. You must have skipped the part on 'facing the wall squats'. I hope noone's imitating this
Snatches are too dangerous for use with a heavier kettlebell. And they are not any more advantageous than the basic kettlebell swing.
Anything is dangerous if load exceeds capacity. Snatch engages more muscles in the body than Swing according to research.
You ask us to follow along but use the most complicated move. A hand to hand swing would have been more appropriate
when the h2h is your profession it is great! do it.
If you want to escape the comfort zone you can learn the snatch by using the learning videos on this channel. They are very detailed. i believe in you!🫶🏼
But i think you are not a rooky. Perhaps you meant this as a coach criticism.
@@83DrBones the axe program is also the swing and clean and jerk..but they are not even doing the program
@@alucard2010 Do you mean that you do every typ of variation in this one workout? I thougt, that you have to choose one.
@@83DrBones I can do the snatch but others may not
This isn't the AXE workout nice click bait
It is, my friend.
Lol😂
@@lebe-stark it's one exercise not one exercise and pushups
Nothing but snatches and burpies 😴 💤
Pavel does not approve
We train for results, not for approval.
Lol😂
@@lebe-stark yes!! I love this statement! Well said!