Steve Cotter Encyclopedia of Kettlebell Lifting Vol 1

The original Kettlebell Lifting Series is the best selling series. The biggest Kettlebell Training instructional DVD has been delivered by Steve Cotter. The Encyclopedia of Kettlebell Lifting is an intensive A to Z training system with 8 hours of high quality video. You will learn a complete training system to fit your needs, from beginning and preparation to advanced techniques and competition skills. The Program Guide includes tailored programs from beginner to strength, endurance, speed, flexibility, and power training.

The first volume introduces the introduction.

Safety guidelines, breathing, posture, and precise mechanics are all necessary for safe, effective kettlebell lifting.

Chapter list. 1. The benefits of training. 2. Rules and safety. 3. Breathing and mechanics are involved. 4. Weight distribution and alignment. 5. There is tension and relaxation. 6. The mechanics of swing. 7. The mechanics of clean. There are 8. Overhead Lifts have mechanics. There are 9. The mechanics of squatting. The second volume of swings.

The Swing is the foundation of all kettlebell lifts. You can explore this powerful movement from every conceivable angle by learning how to prepare the body for safe practice and more than a dozen variations.

Chapter list. 1. Lifts for prep. 2. A swing with two arms. 3. One arm swing. 4. There is a hand-hand swing. 5. There is a double swing. 6. The swing is alternating. 7. There is a side step swing. There are 8. The walking swing is forward. There are 9. The walking swing is backward. 10. Walking Swing-Lateral 11. The Crescent/Pirouette Swing is used. There is 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 Double Crescent Swing. 13 There is a walking swing. There are 14. The swing is lazy. 15. Girevoy Sport is a swing.

Turkish get up in volume 3.

The Turkish Get-up is a core strengthener. For centuries, the TGU was used by grapplers to build world-class midsections and stable shoulders. 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. There is a lunge variation. 3. The style of squatting is squat. 4. No one has hands. 5. No hands. 6. The Arm Bar is made of Kettlebells. The fourth volume cleans.

The clean is the most important exercise for strength development. It is between the floor and overhead lifts. The mechanics of this lift and important guidelines for training your body for serious power can be learned. You will never become bored with the variations that Steve teaches you.

Chapter list. 1. There is a rack position. 2. Arm Hang Clean. 3. One arm is dead. 4. There is a double rack walk. 5. Hang clean. 6. Double dead clean. 7. Clean. There are 8. There are two counts of alternating clean. There are 9. One count is alternating clean. 10. The bottoms are clean. 11. There are double bottoms up. There is 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 Clean. 13 It’s Twisting Clean. There are 14. GS clean. 15. GS Double Clean. 16. The lift is called the GS assistance lift. Volume 5 is Overhead Press.

Make a cast iron body with shoulders and arms. Overhead pressing is a key exercise for muscular development and strength. Steve shows you how to train a strong press with over two dozen variations. The value of overhead lifting and muscular development will be appreciated by you.

Chapter list. 1. In the beginning. 2. The military press is 1 Arm. 3. Side Press. 4. Push or press. 5. Waiter’s Press. 6. 2 steps forward and 1 step back. 7. The bottom of the press is up. There are 8. 1 Arm 1 Leg. There are 9. 1 Arm 1 Leg. 10. Seated Press 11. Double Seated Press. Volume 6 is Leg Training.

The key to longevity and productive movement is powerful legs. Your body must be built from the ground up. A foremost expert on leg training will teach you how to use the kettlebells to build a strong, flexible lower body.

Chapter list. 1. There is an introduction to squatting. 2. The deck squats. 3. Plie Squat. 4. Plie elevated. 5. There is a front squat. 6. There is a double front squat. 7. Overhead Squat. There are 8. Double Squat. There are 9. There is a hack squat. 10. There is a split Squat/Lunge. 11. There is a racked lunge. There is 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 Overhead Lunge. 13 The lunge is called thelateral Lunge. There are 14. OH Lunge. 15. There is a multi-directional lunge. 16. One Leg Squat/Pistols-Prep. 17 Weighted pistols. 18. The pistols were racked. 19 The Overhead Pistol has a gun. 20. The dragon is twisting. 21. There is a Dragon Twisting. 22. The dragon is walking. It was 23. The lunge is jumping. 24. Cossack Lunge. 25. The duck squat and walk. 26. Slipping. 27. The GS Squat. One Leg Deadlift is the seventh volume.

All of your lifts will get better if you learn how to develop balance and strength together. You will learn how to align the body and work the back side of your body in this section. There are outstanding variations for athletic skill development.

Get it immediately. Encyclopedia of Kettlebell Lifting Vol 1 was written by Steve Cotter.

Chapter list. 1. Straight Leg. 2. SLDL is extended. 3. The leg is 1 Leg. 4. It was extended 1 leg. 5. The Arm-1 Leg is called the ipsi-lateral. 6. 1 Arm-1 Leg. 7. There is a twist on the DL. 94 minutes is the running time. Snatch volume 8.

The King of the Kettlebell lifts is the snatch. The entire musculo-skeletal and metabolic systems are trained in one fluid motion when you bring the kettlebell from ground to overhead. The variations shown in this section demand the highest levels of strength, coordination, and conditioning.

Chapter list. 1. Swing Snatch. 2. Corkscrew snatching. 3. Dead position snatching. 4. Double Snatch-Swing style. 5. The style is double snatching and clean. 6. Snatched. 7. There are two counts of alternating snatching. There are 8. There are alternating snatchings (1 count). There are 9. Snatch continues. 10. GS Snatch. Volume 9 is about jerks.

The jerk allows you to coordinate all the muscles in your body into one movement. The jerk is one of the most technical and effective kettlebell lifts. Steve separated each component into easy-to-Learn sections. You learn how to perform this powerful movement by putting it all together.

Chapter list. 1. It’s Jerk Prep-Dip. 2. The third Jerk Prep-Bump. It’s jerk prep-drop. 4. There is a double jerk. 5. The GS Jerk has 1 arm. 6. GS Double Jerk. Volume 10 is clean and jerk.

Clean and Jerk is an exercise system of its own. You can work every single muscle in your body with just one simple technique. Steve shows you how to perform the movement step-by-step, so you can understand how to do it. Clean & jerk will transform your body into an unstoppable force.

Chapter list. 1. The Arm C&J is 1 Arm. 2. Double C&J. 3. The bottom is up C&J. 4. C&J had double bottoms up. 5. There is a 1 arm Lockout. 6. The use of belts. 7. GS 1 Arm Long Cycle. There are 8. The GS long cycle is double. There are windmills in this volume.

The windmill has the power of heavy iron and the grace of a yoga teacher. Steve calls it Flexible Strength if you master the windmill in all its variations.

Chapter list. 1. The Windmill Prep. 2. The low windmill is low. 3. There is a high windmill. 4. The windmill is high or low. 5. It was elevated low. 6. It was elevated high. 7. It was elevated high and low. Abdominal in volume 12.

Without an equally strong midsection, what good is all the power in your arms and legs? Steve gives 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299 888-353-1299

Chapter list. 1. Sit up. 2. Get up and sit up. 3. Rolling Sit-up. 4. There is a seated Russian twist. 5. The Saxon side bend. 6. Lying in a pullover. 7. Janda Sit-up. There are 8. The hooks swing. There are 9. There are rotation in the rack. 10. Overhead rotation. 11. The rotation has high knees. There is 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 Rotations with high knees. 13 Towel swings. There are 14. The towel swings are low.

There are special lifts in this volume.

You can get more variety and unique physical challenges with the Special Lifts. Strength and skill are required for exercises like Bottoms Up Floor Press and 2 Hand Anyhow. How well you have learned the basics will be tested here.

Chapter list. 1. The press was bent. 2. 2 hands Anyhow. 3. The floor press has one arm. 4. The double floor press is used. 5. The floor press is alternating. 6. There is a floor press. 7. Waiter’s floor press. There are 8. There is a row of cars. There are 9. There is a double KB bent row. 10. The row is called Renegade Row. 11. Curl and press. There is 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 888-349-8884 There are extended swings. 13 The towel is Curled. There are 14. The Palm C&P is open.

Volume 14: combo lifts.

Steve provides an assortment of quick, dirty combination lifts that will leave you gasping for air in no time. When you are short on time but want to do more work in less time, or when you want to mix it up a little bit and do more work in less time, it is perfect.

Chapter list. 1. Snatch-Overhead Squat. 2. The Squat-Sots Press. 3. Double Snatch- OH Squat-Sots Press. 4. Clean-Squat-Press. 5. The press is clean. 6. There is a double clean-squat-Press. 7. Double clean press. There are 8. The snatch-Windmill-Press- OH Squat was performed. Volume 15: Monster Lifts.

Some of the more advanced levels of strength and skill can be developed through the use of kettlebells. Don’t try these at home until you can throw it around like a pillow.

Chapter list. 1. Heavy 1 arm jerks. 2. Pinkie clean and press. 3. Playing with the beast. 4. More fun with the beast. Girevoy Sport is in volume 16.

Girevoy Sport is a Russian Strongman sport. Valery Fedorenko, a World Champion in Girevoy Sport, demonstrates the precise coordination and strength-endurance required in the GS competition lifts.

Chapter list. 1. There is a competition jerk demo. 2. A demo of a competition. 3. There is a competition long cycle demo. The complete program guide and chapter list can be downloaded in PDF format.