Encyclopedia Of Kettlebell Lifting

The Original Bestselling, Highly Acclaimed Kettlebell Lifting Series!Steve Cotter delivers the goods with the BIGGEST Kettlebell Training Instructional DVD's ever! The Encyclopedia of Kettlebell Lifting is an intensive A to Z training system packed with 8 hours of high quality video! You'll learn a complete training system to fit your needs from beginning and preparation to advanced techniques and competition skills. Included inside is a unique Program Guide providing tailored programs from Beginner, Intermediate & Advanced to Strength, Endurance, Speed, Flexibility, and Explosive Power training.VOLUME 1:IntroductionDiscover all the finer points necessaryfor safe, effective kettlebell lifting, including breathing, posture,safety guidelines and precise mechanics for all the lifts.CHAPTER LIST1. Benefits of KB training2. Rules and Safety3. Breathing and Mechanics4.

Weight Distribution & Alignment5. Tension and Relaxation6. Mechanics of Swing7. Mechanics of Clean8. Mechanics of Overhead Lifts9.

Encyclopedia Of Kettlebell Lifting Machine

Mechanics of SquatVOLUME 2:SwingsThis section teaches you the foundationof all kettlebell lifts, the Swing. Discover how to prepare the body forsafe practice and more than a dozen variations to allow you to explorethis powerful movement from every conceivable angle.CHAPTER LIST1. 2 Arm Swing3. 1 Arm Swing4. Hand-Hand Swing5. Double Swing6.

Alternating Swing7. Side Step Swing8. Walking Swing-Forward9. Walking Swing-Backward10.

Walking Swing-Lateral11. Crescent/Pirouette Swing12. Double Crescent Swing13. Multi-Direction Walking Swing14. Lazy Swing15. Girevoy Sport (GS) SwingVOLUME 3:Turkish Get UpHere is one of the classiccore-strengtheners, the Turkish Get-up. Used for centuries by grapplersto build world-class midsections and stable shoulders, the TGU issimple, yet sophisticated in its coordinated strength.

Steve’s abilityto break down complex exercises into simple progressions motivates youto take your strength to higher levels.CHAPTER LIST1. Lunge Style2.

Lunge Variation3. Squat Style4. Double No Hands6.

Kettlebell Arm BarVOLUME 4:CleansThe clean is the key exercise forexplosive strength development. It is also the mid-position between thefloor and all overhead lifts. Learn the precise mechanics of this liftand important guidelines for training your body for serious power. Thewide array of variations that Steve teaches you will assure that younever become bored with your kettlebell workouts.CHAPTER LIST1. Rack Position2. 1 Arm Hang Clean3. 1 Arm Dead Clean4.

Double Rack Walk5. Double Hang Clean6. Double Dead Clean7. Anchored Clean8. Alternating Clean (2 count)9.

Alternating Clean (1 count)10. Bottoms Up Clean11. Double Bottoms Up12. Crossover Clean13. Twisting Clean14. GS Double Clean16.

GS Assistance LiftVOLUME 5:Overhead PressDevelop a cast iron body with shouldersand arms to match! Overhead pressing is one of the key exercises formuscular development and whole-body strength. Steve leads you throughall the steps for a strong press and presents you with over two dozenvariations to train it. You will gain a new appreciation for the valueof overhead lifting and the muscular development to show for it.CHAPTER LIST1.

1 Arm Military Press3. Waiter's Press6. 2 Step Forward 1 Step Back7. Bottoms Up Press8. 1 Arm 1 Leg (contra-lateral)9.

1 Arm 1 Leg (ipsi-lateral)10. Seated Press11. Double Seated PressVOLUME 6:Leg TrainingPowerful legs are the key to longevityand productive movement.

Like a building, your body must be built fromthe ground up. Learn how to use the kettlebells to develop a strong,agile and flexible lower body, taught by a foremost expert on legtraining.CHAPTER LIST1. Introduction to Squatting2. Elevated Plie5.

Front Squat6. Double Front Squat7. Overhead Squat8. Double OH Squat9. Hack Squat10.

Split Squat/Lunge11. Racked Lunge12. Overhead Lunge13.

Lateral Lunge14. Lateral OH Lunge15.

Multi-directional Lunge16. 1 Leg Squat/Pistols-Prep17. Weighted Pistols18. Racked Pistols19. Overhead Pistol20.

Dragon Twisting21. Racked & OH Dragon Twisting22.

Dragon Walking23. Jumping Lunge24.

Cossack Lunge25. Duck Squat & Walk26. Lateral Slipping27. GS SquatVOLUME 7:One Leg DeadliftBy learning how to activate thehamstrings and develop balance and strength together, all of your liftswill get better. This section on one leg deadlifts will teach you how toalign the body properly and work the back side of your body likenothing else! Includes outstanding variations for athletic skilldevelopment.CHAPTER LIST1. Straight Leg DL(SLDL)2.

Extended SLDL3. Extended 1 Leg DL5. 1 Arm-1 Leg DL (ipsi-lateral)6. 1 Arm-1 Leg DL (contra-lateral)7. Twisting DLRUNNING TIME: 94 minutesVOLUME 8:SnatchThe snatch is called the King of theKettlebell lifts because it works every muscle, every ounce of yourbeing! In bringing the kettlebell from ground to overhead in one fluidmotion, you train the entire musculo-skeletal and metabolic systemssimultaneously.

The variations shown in this section are extremelychallenging and demand the highest levels of strength, coordination, andconditioning.CHAPTER LIST1. Swing Snatch2. Corkscrew Snatch3.

Dead Position Snatch4. Double Snatch-Swing style5. Double Snatch-Clean style6. Anchored Snatch7. Alternating Snatch (2 count)8. Alternating Snatch (1 count)9.

Extended Snatch10. GS SnatchVOLUME 9:JerksThe jerk is an explosive timing thatallows you to coordinate all the pushing muscles of your body into onemovement. While highly effective for strength and conditioning, the jerkis also one of the most highly technical of all kettlebell lifts.

Stevetakes this seemingly complex movement, and separates each componentinto easy-to-learn sections. Then, by putting it all together, you learnhow to perform this powerful movement flawlessly.CHAPTER LIST1. Jerk Prep-Dip2. Jerk Prep-Bump 3. Jerk Prep-Drop4.

Double Jerk5. 1 arm GS Jerk6. GS Double JerkVOLUME 10:Clean and JerkClean and Jerk is a complete exercisesystem by itself. With just one simple technique, you can work everysingle muscle in your body.

The key is in understanding how to performthe movement with precision, and Steve shows you how by teaching itstep-by-step. With the challenging variations, clean & jerk willtake transform your body into an unstoppable force!CHAPTER LIST1. Bottoms Up C&J4. Double Bottoms Up C&J5. 1 arm Lockout w/ 2 KBs6. Use of Belts7.

GS 1 Arm Long Cycle8. Double GS Long CycleVOLUME 11:WindmillsThe windmill blends the power of heavyiron with the grace of a yogi. By mastering the windmill in all itsvariations, you will reach the pinnacle of what Steve calls, FlexibleStrength.CHAPTER LIST1.

Windmill Prep2. Low Windmill3. High Windmill4. High/Low Windmill5. Elevated Low WM6. Elevated High WM7. Elevated High/Low WMVOLUME 12:AbdominalWhat good is all the power in your armsand legs, without an equally strong midsection?

Using the kettlebell towork all ranges of possibilities, Steve shows you how to not only getthe washboard abs of your dreams, but how to properly engage yourabdominal core so that all of your movements become stronger, intraining and in life.CHAPTER LIST1. Get Up Sit-up2. Double Get Up Sit-up3. Rolling Sit-up4. Seated Russian Twist5. Saxon Side Bend6. Lying KB Pullover7.

KB Janda Sit-up8. Hook Swings9. Rotations in Rack10. Overhead Rotations11. Rotations w/ High Knees12.

OH Rotations w/ High Knees13. Towel Swings14. Low Basin Towel SwingsVOLUME 13:Special LiftsThe Special Lifts go beyond thefoundational or core lifts to give you more variety and unique physicalchallenges. Exercises like Bottoms Up Floor Press, 2 Hand Anyhow andRenegade Rows require an assortment of strength and skill to performcorrectly. This is where you test how well you have learned the basics!CHAPTER LIST1. 2 Hands Anyhow3. 1 arm Floor Press4.

Double Floor Press5. Alternating Floor Press6. Bottoms Up Floor Press7. Waiter's Floor Press8. KB Bent Row9. Double KB Bent Row10.

Renegade Row11. Crush Curl & Press12. Extended Swings13.

KB Towel Curl14. Open Palm C&PVOLUME 14:Combo LiftsSteve provides an assortment of quick,dirty combination lifts that will leave you gasping for air in no time.Perfect for those times when you are short on time, but long on desire,or when you want to ‘mix it up’ a little bit and do more work in lesstime.CHAPTER LIST1. Snatch-Overhead Squat2. Snatch-OH Squat-Sots Press3. Double Snatch-OH Squat-Sots Press4. Double Clean-Squat-Press7. Double Clean-Press-Squat8.

Snatch-Windmill-Press-OH SquatVOLUME 15:Monster LiftsMonster Lifts give you a peak at some of themore advanced levels of strength and skill that can be developedthrough the use of kettlebells. Don’t try these at home until you canthrow around the 88 lb (40kg) kettlebell like it’s a pillowCHAPTER LIST1.

Heavy 1 arm Jerks w/ 2 KBs2. Pinkie Clean & Press3. Playing w/ the Beast4. More fun w/ the BeastVOLUME 16:Girevoy SportGirevoy Sport is the traditional RussianStrongman sport of Repetition Girya (handlebell or kettlebell) Lifting.Special Guest Valery Fedorenko, a World Champion in Girevoy Sport (GS)demonstrates the precise coordination and strength-endurance required inthe GS competition lifts.CHAPTER LIST1.

Competition Jerk Demo2. Competition Snatch Demo3. Competition Long Cycle DemoDOWNLOAD THE COMPLETE PROGRAM GUIDE AND CHAPTER LIST HERE IN PDF FORMAT.