What You’ll Uncover in Steve Cotter Encyclopedia of Kettlebell Lifting Vol 1
Develop a forged iron physique with shoulders and arms to match! Overhead urgent is one of the important thing workouts for muscular improvement… File Dimension: 3.38 GB
Steve Cotter Encyclopedia of Kettlebell Lifting Vol 1
(*1*)
The Authentic Bestselling, Extremely Acclaimed Kettlebell Lifting Collection!
Steve Cotter delivers the products with the BIGGEST Kettlebell Coaching Tutorial DVD’s ever! The Encyclopedia of Kettlebell Lifting is an intensive A to Z coaching system filled with 8 hours of top quality video! You will study a whole coaching system to suit your wants from starting and preparation to superior methods and competitors expertise. Included inside is a novel Program Information offering tailor-made packages from Newbie, Intermediate & Superior to Energy, Endurance, Pace, Flexibility, and Explosive Energy coaching.
VOLUME 1: Introduction
Uncover all of the finer factors crucial for protected, efficient kettlebell lifting, together with respiration, posture, security pointers and exact mechanics for all of the lifts.
CHAPTER LIST
1. Advantages of KB coaching
2. Guidelines and Security
3. Respiration and Mechanics
4. Weight Distribution & Alignment
5. Stress and Leisure
6. Mechanics of Swing
7. Mechanics of Clear
8. Mechanics of Overhead Lifts
9. Mechanics of Squat
VOLUME 2: Swings
This part teaches you the muse of all kettlebell lifts, the Swing. Uncover how one can put together the physique for protected follow and greater than a dozen variations to let you discover this highly effective motion from each conceivable 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. Aspect Step Swing
8. Strolling Swing-Ahead
9. Strolling Swing-Backward
10. Strolling Swing-Lateral
11. Crescent/Pirouette Swing
12. Double Crescent Swing
13. Multi-Route Strolling Swing
14. Lazy Swing
15. Girevoy Sport (GS) Swing
VOLUME 3: Turkish Get Up
Right here is one of the basic core-strengtheners, the Turkish Get-up. Used for hundreds of years by grapplers to construct world-class midsections and steady shoulders, the TGU is straightforward, but refined in its coordinated energy. Steve’s means to interrupt down advanced workouts into easy progressions motivates you to take your energy to increased ranges.
CHAPTER LIST
1. Lunge Model
2. Lunge Variation
3. Squat Model
4. No Arms
5. Double No Arms
6. Kettlebell Arm Bar
VOLUME 4: Cleans
The clear is the important thing train for explosive energy improvement. It’s also the mid-position between the ground and all overhead lifts. Study the exact mechanics of this raise and essential pointers for coaching your physique for critical energy. The big selection of variations that Steve teaches you’ll guarantee that you simply by no means turn into bored together with your kettlebell exercises.
CHAPTER LIST
1. Rack Place
2. 1 Arm Dangle Clear
3. 1 Arm Lifeless Clear
4. Double Rack Stroll
5. Double Dangle Clear
6. Double Lifeless Clear
7. Anchored Clear
8. Alternating Clear (2 depend)
9. Alternating Clear (1 depend)
10. Bottoms Up Clear
11. Double Bottoms Up
12. Crossover Clear
13. Twisting Clear
14. GS Clear
15. GS Double Clear
16. GS Help Elevate
VOLUME 5: Overhead Press
Develop a forged iron physique with shoulders and arms to match! Overhead urgent is one of the important thing workouts for muscular improvement and whole-body energy. Steve leads you thru all of the steps for a powerful press and presents you with over two dozen variations to coach it. You’ll achieve a brand new appreciation for the worth of overhead lifting and the muscular improvement to indicate for it.
CHAPTER LIST
1. Intro
2. 1 Arm Army Press
3. Aspect Press
4. Push/Press
5. Waiter’s Press
6. 2 Step Ahead 1 Step Again
7. Bottoms Up Press
8. 1 Arm 1 Leg (contra-lateral)
9. 1 Arm 1 Leg (ipsi-lateral)
10. Seated Press
11. Double Seated Press
VOLUME 6: Leg Coaching
Highly effective legs are the important thing to longevity and productive motion. Like a constructing, your physique have to be constructed from the bottom up. Learn to use the kettlebells to develop a powerful, agile and versatile decrease physique, taught by a foremost knowledgeable on leg coaching.
CHAPTER LIST
1. Introduction to Squatting
2. Deck Squat
3. Plie Squat
4. Elevated Plie
5. Entrance Squat
6. Double Entrance Squat
7. Overhead Squat
8. Double OH Squat
9. Hack Squat
10. Break up 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. Racked Pistols
19. Overhead Pistol
20. Dragon Twisting
21. Racked & OH Dragon Twisting
22. Dragon Strolling
23. Leaping Lunge
24. Cossack Lunge
25. Duck Squat & Stroll
26. Lateral Slipping
27. GS Squat
VOLUME 7: One Leg Deadlift
By studying how one can activate the hamstrings and develop steadiness and energy collectively, all of your lifts will get higher. This part on one leg deadlifts will train you how one can align the physique correctly and work the again facet of your physique like nothing else! Contains excellent variations for athletic talent improvement.
Get instantly obtain Steve Cotter Encyclopedia of Kettlebell Lifting Vol 1
CHAPTER LIST
1. Straight Leg DL(SLDL)
2. Prolonged SLDL
3. 1 Leg DL
4. Prolonged 1 Leg DL
5. 1 Arm-1 Leg DL (ipsi-lateral)
6. 1 Arm-1 Leg DL (contra-lateral)
7. Twisting DL
RUNNING TIME: 94 minutes
VOLUME 8: Snatch
The snatch is named the King of the Kettlebell lifts as a result of it really works each muscle, each ounce of your being! In bringing the kettlebell from floor to overhead in a single fluid movement, you prepare your entire musculo-skeletal and metabolic programs concurrently. The variations proven on this part are extraordinarily difficult and demand the best ranges of energy, coordination, and conditioning.
CHAPTER LIST
1. Swing Snatch
2. Corkscrew Snatch
3. Lifeless Place Snatch
4. Double Snatch-Swing model
5. Double Snatch-Clear model
6. Anchored Snatch
7. Alternating Snatch (2 depend)
8. Alternating Snatch (1 depend)
9. Prolonged Snatch
10. GS Snatch
VOLUME 9: Jerks
The jerk is an explosive timing that permits you to coordinate all of the pushing muscle tissues of your physique into one motion. Whereas extremely efficient for energy and conditioning, the jerk can be one of essentially the most extremely technical of all kettlebell lifts. Steve takes this seemingly advanced motion, and separates every element into easy-to-learn sections. Then, by placing all of it collectively, you learn to carry out this highly effective motion flawlessly.
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: Clear and Jerk
Clear and Jerk is a whole train system by itself. With only one easy method, you possibly can work each single muscle in your physique. The bottom line is in understanding how one can carry out the motion with precision, and Steve reveals you ways by instructing it step-by-step. With the difficult variations, clear & jerk will take remodel your physique into an unstoppable power!
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 w/ 2 KBs
6. Use of Belts
7. GS 1 Arm Lengthy Cycle
8. Double GS Lengthy Cycle
VOLUME 11: Windmills
The windmill blends the ability of heavy iron with the grace of a yogi. By mastering the windmill in all its variations, you’ll attain the head of what Steve calls, Versatile Energy.
CHAPTER LIST
1. Windmill Prep
2. Low Windmill
3. Excessive Windmill
4. Excessive/Low Windmill
5. Elevated Low WM
6. Elevated Excessive WM
7. Elevated Excessive/Low WM
VOLUME 12: Stomach
What good is all the ability in your legs and arms, with out an equally robust midsection? Utilizing the kettlebell to work all ranges of prospects, Steve reveals you how one can not solely get the washboard abs of your desires, however how one can correctly have interaction your belly core so that each one of your actions turn into stronger, in coaching and in life.
CHAPTER LIST
1. Get Up Sit-up
2. Double Get Up Sit-up
3. Rolling Sit-up
4. Seated Russian Twist
5. Saxon Aspect Bend
6. Mendacity KB Pullover
7. KB Janda Sit-up
8. Hook Swings
9. Rotations in Rack
10. Overhead Rotations
11. Rotations w/ Excessive Knees
12. OH Rotations w/ Excessive Knees
13. Towel Swings
14. Low Basin Towel Swings
VOLUME 13: Particular Lifts
The Particular Lifts transcend the foundational or core lifts to present you extra selection and distinctive bodily challenges. Workouts like Bottoms Up Flooring Press, 2 Hand Anyhow and Renegade Rows require an assortment of energy and talent to carry out appropriately. That is the place you check how properly you might have discovered the fundamentals!
CHAPTER LIST
1. Bent Press
2. 2 Arms Anyhow
3. 1 arm Flooring Press
4. Double Flooring Press
5. Alternating Flooring Press
6. Bottoms Up Flooring Press
7. Waiter’s Flooring Press
8. KB Bent Row
9. Double KB Bent Row
10. Renegade Row
11. Crush Curl & Press
12. Prolonged Swings
13. KB Towel Curl
14. Open Palm C&P
VOLUME 14: Combo Lifts
Steve supplies an assortment of fast, soiled mixture lifts that may go away you gasping for air very quickly. Good for these instances when you’re quick on time, however lengthy on need, or if you need to ‘mix it up’ a bit bit and do extra work in much less time.
CHAPTER LIST
1. Snatch-Overhead Squat
2. Snatch-OH Squat-Sots Press
3. Double Snatch-OH Squat-Sots Press
4. Clear-Squat-Press
5. Clear-Press-Squat
6. Double Clear-Squat-Press
7. Double Clear-Press-Squat
8. Snatch-Windmill-Press-OH Squat
VOLUME 15: Monster Lifts
Monster Lifts offer you a peak at some of the extra superior ranges of energy and talent that may be developed via the use of kettlebells. Don’t attempt these at dwelling till you possibly can throw across the 88 lb (40kg) kettlebell prefer it’s a pillow
CHAPTER LIST
1. Heavy 1 arm Jerks w/ 2 KBs
2. Pinkie Clear & Press
3. Enjoying w/ the Beast
4. Extra enjoyable w/ the Beast
VOLUME 16: Girevoy Sport
Girevoy Sport is the normal Russian Strongman sport of Repetition Girya (handlebell or kettlebell) Lifting. Particular Visitor Valery Fedorenko, a World Champion in Girevoy Sport (GS) demonstrates the exact coordination and strength-endurance required within the GS competitors lifts.
CHAPTER LIST
1. Competitors Jerk Demo
2. Competitors Snatch Demo
3. Competitors Lengthy Cycle Demo
DOWNLOAD THE COMPLETE PROGRAM GUIDE AND CHAPTER LIST HERE IN PDF FORMAT
IMPORTANT: This complete “Steve Cotter Encyclopedia of Kettlebell Lifting Vol 1” is totally downloadable and accessible in your account
(In case of a damaged hyperlink, we’ll renew your hyperlink shortly).
Your persistence is appreciated.
