Steve Cotter Encyclopedia of Kettlebell Lifting Vol 1

Cast iron can be used to create a body of cast iron with shoulders and arms that match. One method is to press overhead. of The key exercises to develop muscular strength File size: 3.38GB

Steve Cotter Encyclopedia of Kettlebell Lifting Vol 1

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Highly acclaimed, Original Bestseller Kettlebell Lifting Series!
Steve Cotter Get the BIGGEST goods Kettlebell Every Training Instructional DVD! The Encyclopedia of Kettlebell Lifting It is a comprehensive A-Z training program that lasts 8 hours of High quality video! A complete training program will be provided to suit your needs, from preparation and beginning to competition skills and advanced techniques. Included inside is a unique Program Guide providing tailored programs from Beginner, Intermediate & Advanced to Strength, Endurance, Speed, Flexibility, and Explosive Power training.

VOLUME 1Introduction

Find out all you need to know about safe, effective kettlebell lifting.

CHAPTER LIST
1. Benefits of Training in the KB
2. Safety and rules
3. Breathing and mechanics
4. Weight Distribution & Alignment
5. Relaxation and tension
6. Mechanics of Swing
7. Mechanics of Clean
8. Mechanics of Overhead Lifts
9. Mechanics of Squat
VOLUME 2 – Swings

This section will teach you the foundation of The Swing is a kettlebell lift. Learn how to prepare your body for safe practice. There are more than a dozen variations that will allow you to experience this powerful movement from every angle.

CHAPTER LIST
1. Prep Lifts
2. 2 Arm Swing
3. 1 Arm Swing
4. Hand-Hand Swing
5. Double Swing
6. Alternating Swing
7. Side Step Swing
8. Walking Forward
9. Walking forward and backward
10. Walking Swing-Lateral
11. Crescent/Pirouette Swing
12. Double Crescent Swing
13. Multi-Direction Walking Swing
14. Lazy Swing
15. Girevoy Sport Swing (GS)

VOLUME 3 – Turkish Up

Here’s one of The Turkish Get-up is the traditional core-strengthenner. The TGU has been used for centuries by grapplers to create world-class midsections, and strong shoulders. It is simple but highly coordinated. Steve’s ability to break down complex exercises into simple progressions motivates you to take your strength to higher levels.

CHAPTER LIST
1. Lunge Style
2. Lunge Variation
3. Squat Style
4. No Hands
5. Double No Hands
6. Kettlebell Arm Bar
VOLUME 4 – Cleanse

The key to explosive strength development is the clean. It’s the mid-position between overhead lifts and floor. The exact mechanics of the system are explained. of This lift will give you some important tips and tricks to train your body to be a serious powerhouse. The large variety of There are many variations Steve This will ensure that you are never bored while doing kettlebell exercises.

CHAPTER LIST
1. Rack Position
2. 1 Arm Hang Clean
3. 1 Arms are Dead
4. Double Rack Walk
5. Double Hang Clean
6. Double Dead Clean
7. Anchored Clean
8. Alternating Clean (2 counts)
9. Alternating Clean1 count)
10. Get your bottom clean
11. Double Bottoms Up
12. Crossover Clean
13. Try Twisting Clean
14. GS Clean
15. GS Double Clean
16. GS Assistance Lift
VOLUME 5: Overhead Press

Cast iron can be used to create a body of cast iron with shoulders and arms that match. One method is to press overhead. of The key exercises to increase muscle development and overall body strength. Steve You will be guided through the entire process of creating a strong press, and you’ll be presented with more than two dozen ways to train it. You will have a better understanding of the value. of Overhead lifting and the muscle development to prove it.

CHAPTER LIST
1. Intro
2. 1 Arm Military Press
3. Side Press
4. Push/Press
5. Waiter’s Press
6. Two Steps Forward 1 Step back
7. Bottoms Up Press
8. 1 Arm 1 Leg (contralateral)
9. 1 Arm 1 Leg (ipsilateral)
10. Seated Press
11. Double Seated Press
VOLUME 6 Leg Training

For longevity and productive movement, strong legs are key. Your body must be built from scratch, much like a building. An expert in leg training teaches you how to use the kettlebells for a stronger, more agile, and flexible lower body.

CHAPTER LIST
1. Introduction to Squatting
2. Deck Squat
3. Plie Squat
4. Elevated Plie
5. Front Squat
6. Double Front Squat
7. Overhead Squat
8. Double OH Squat
9. Hack Squat
10. Split Squat/Lunge
11. Racked Lunge
12. Overhead Lunge
13. Lateral Lunge
14. Lateral OH Lunge
15. Multi-directional Lunge
16. 1 Leg Squat/Pistols-Prep
17. Weighted Pistols
18. Pistols Racked
19. Overhead Pistol
20. Dragon Twisting
21. Racked & OH Dragon Twisting
22. Dragon Walking
23. Jumping Lunge
24. Cossack Lunge
25. Duck Squat & Walk
26. Slipping Laterally
27. GS Squat
VOLUME 7 – Deadlift One Leg

Learn how to activate your hamstrings, and gain balance and strength. of You will see a significant improvement in your lifts. This section will show you how to properly align your body and work the backside of one-leg deadlifts. of You will love your body! There are many options for improving your athletic skills.

Get your instant download Steve Cotter Encyclopedia of Kettlebell Lifting Vol 1

CHAPTER LIST
1. Straight Leg DL(SLDL).
2. Extended SLDL
3. 1 Leg DL
4. Extended 1 Leg DL
5. 1 Arm-1 Leg DL (ipsilateral).
6. 1 Arm-1 Leg DL
7. Twisting DL
RUNNING TIME – 94 minutes
VOLUME 8. Snatch

The King is the snatch of The Kettlebell Lifts because it works every muscle and every ounce of your being! By moving the kettlebell horizontally from the ground to the ceiling in one fluid motion, your entire metabolic and musculoskeletal systems are simultaneously trained. These variations are very challenging and require the highest level of skill. of Conditioning, strength, coordination and endurance

CHAPTER LIST
1. Swing Snatch
2. Corkscrew Snatch
3. Dead Position Snatch
4. Double Snatch Swing style
5. Double Snatch Clean style
6. Anchored Snatch
7. Alternating Snatch (2 counts)
8. Alternating Snatch1 count)
9. Extended Snatch
10. GS Snatch
VOLUME 9: Jerks

The jerk is a timing explosion that allows you coordinate all of your pushing muscles of You can unite your entire body in one movement. The jerk is a great exercise for strength and conditioning. of The most technically advanced of All kettlebell lifts Steve This seemingly complicated movement is broken down into simple-to-learn parts. This will allow you to master this powerful movement.

CHAPTER LIST
1. Jerk Prep-Dip
2. Jerk Prep-Bump 3. Jerk Prep-Drop
4. Double Jerk
5. 1 arm GS Jerk
6. GS Double Jerk
VOLUME 10 – Clean and Jerk

Clean and Jerk is an entire exercise program in itself. One simple technique can help you work every muscle in the body. Understanding how to execute the movements with precision is key. Steve This video will show you how to do it step by step. With the challenging variations, clean & jerk will take transform your body into an unstoppable force!

CHAPTER LIST
1. 1 Arm C&J
2. Double C&J
3. Bottoms Up C&J
4. Double Bottoms Up C&J
5. 1 Arm Lockout with 2 KBs
6. Use of Belts
7. GS 1 Long Arm Cycle
8. Double GS Long Cycle
VOLUME 11: Windmills

The windmill combines the power of Grace with heavy iron of a yogi. Mastering every variation of the windmill will help you reach the pinnacle of What Steve Flexible strength, calls

CHAPTER LIST
1. Preparation for Windmills
2. Low Windmill
3. High Windmill
4. High/Low Windmill
5. Elevated Low WM
6. Elevated High WM
7. Elevated Low/High WM
VOLUME 12: Abdominal

You can have all the strength in your legs and arms, but not your midsection. The kettlebell can be used to exercise all ranges of possibilities, Steve This video will show you how to get the best washboard abs of But how to engage your abdominal core properly so you can achieve your dreams? of Your movements will become more powerful in training and life.

CHAPTER LIST
1. Sit up
2. Double-up Sit-up
3. Rolling Sit-up
4. Russian Twist Seated
5. Saxon Side Bend
6. Lying in KB Pullover
7. KB Janda Sit-up
8. Hook Swings
9. Rotations in Rack
10. Overhead Rotations
11. Rotations w/ High knees
12. OH Rotations w/ high knees
13. Towel swings
14. Towel swings for low basin

VOLUME 13 Special Lifts

The Special Lifts provide more variety and physical challenges than the core or foundational lifts. A variety of exercises like Bottoms Up Floor Press (or 2 Hand Anyhow), Renegade Rows (or Renegade Rows) require a range. of You must have the ability to perform well. This is where you will test how well your basic knowledge has been applied.

CHAPTER LIST
1. Bent Press
2. 2 Hands Anyhow
3. 1 arm Floor Press
4. Double Floor Press
5. Alternating Floor Press
6. Bottoms Up Floor Press
7. Waiter’s Floor Press
8. KB Bent Row
9. Double KB Bent Row
10. Renegade Row
11. Crush Curl & Press
12. Extended Swings
13. KB Towel Curl
14. Open Palm C&P

VOLUME 14: Combo Lifts

Steve Offers a variety of Combination lifts are quick and dirty that will have you gasping for breath in no time. Ideal for when time is short but you have a lot of desire or you don’t have the time. ‘mix it up’ Take a little time and do more work in a short amount of time.

CHAPTER LIST
1. Snatch-Overhead Squat
2. Snatch-OH Squat Sots Press
3. Double Snatch-OH Squat Sots Press
4. Clean-Squat-Press
5. Clean-Press-Squat
6. Double Clean-Squat-Press
7. Double Clean-Press-Squat
8. Snatch-Windmill-Press-OH Squat
VOLUME 15: Monster Lifts

Monster Lifts gives you a peek at some of The higher levels are more difficult of The use of the internet can help you to develop strength and skills. of kettlebells. Don’t try these at home until you can throw around the 88 lb (40kg) kettlebell like it’s a pillow

CHAPTER LIST
1. Heavy 1 arm Jerks w/ 2 KBs
2. Pinkie Clean & Press
3. Playing with the Beast
4. Enjoy more fun with the Beast
VOLUME 16: Girevoy Sport

Girevoy Sport, the Russian traditional Strongman sport. of Repetition Girya (handlebell or kettlebell) Lifting. Special Guest Valery Fedorenko (World Champion in Girevoy Sport GS), demonstrates the coordination and strength-endurance necessary for the GS competition lifts.

CHAPTER LIST
1. Competition Jerk Demo
2. Demonstrating Competition Snatch
3. Demonstrating long-term competition
Download the COMPLETE PROGRAM GUIDE and CHAPTER LIST HERE IN PDF FORMAT