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Kettlebells - Strength - Flexibility - Martial Arts - Conditioning

Kettlebell Basics Volume 1

$39.95

"lisa shaffer's dvd is crisp and clear, a perfect companion to her book." —pavel tsatsouline, chief instructor, russian kettlebell challenge kettlebell basics volume 1 by lisa shaffer, rkc dvd 40 minutes "i made this dvd as a companion to my kettlebell workbook get in the best shape of your life. i wanted to "bring the book to life" so to speak. taking each exercise i broke them down into their fundamental parts, just like in the book, to point out the details that will get you on your way to perfecting your form and maximizing the effectiveness and efficiency of your workouts. with the use of video technology, like stop frames and slow motion, graphics, and a fun and upbeat audio track, this dvd teaches the exercises from a whole new perspective from the book. it literally is a perfect companion to the book, and i hope that this dvd gets you well on your way to getting in the best shape of your life!" -- lisa shaffer, rkc kettlebell basics volume 1 lead-in page for every exercise. convenient kb difficulty rating, exercise type, and exercise muscle groups focus multiple camera angles for a more complete view of each exercise. front and side views. kettlebell basics volume 1 kettlebell basics volume 1 kettlebell basics volume 1 tip arrows coupled with stop frames and slo motion cam point out vital detail in fast moving ballistic exercises. points out form improving detail in mid-exercise! "tips to remember" summary for every exercise. valuable, often forgotten details to perfect your form! summarized in one place on one screen! kettlebell basics volume 1 kettlebell basics volume 1 zoom in camera emphasizes crucial details. kettlebell basics volume 1 list of exercises two arm swings one arm swings cleans double cleans military press double military press front squats double front squats lunges and variations walking lunges windmill tgu push press double push press bent over rows under leg pass snatch good morning stretch one arm dl punch press added bonus: full coverage of kettlebell basics fundamentals * hip snap and pelvic tilt * racked position * overhead position * farmer’s hold * punching to the sky * proper squat form * proper footwear * and more! * and more!

Steve Cotter, Senior RKC Here is what the series has to offer: Over 180 techniques and over seven hours of instruction! In depth teaching on proper lifting form, breathing and body mechanics to get you started on the right track. All major exercises are shown with every variation of each lift. Each section finishes with an example of the “old style” Girevoy Sport version. 16 custom-training programs. There are programs for beginners, advanced lifters, sports-specific programs, emphasizing strength, flexibility, anaerobic conditioning, and more. Printed Chapter Guide. There are so many techniques; you will need this to find them all! Introduction to Kettlebells Discover all the finer points necessary for safe, effective kettlebell lifting, including breathing, posture, safety guidelines and precise mechanics for all the lifts. CHAPTER LIST 1. Benefits of KB training 2. Rules and Safety 3. Breathing and Mechanics 4. Weight Distribution & Alignment 5. Tension and Relaxation 6. Mechanics of Swing 7. Mechanics of Clean 8. Mechanics of Overhead Lifts 9. Mechanics of Squat Swings This section teaches you the foundation of all kettlebell lifts, the Swing. Discover how to prepare the body for safe practice and more than a dozen variations to allow you to explore this powerful movement from every 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. Side Step Swing 8. Walking Swing-Forward 9. Walking Swing-Backward 10. Walking Swing-Lateral 11. Crescent/Pirouette Swing 12. Double Crescent Swing 13. Multi-Direction Walking Swing 14. Lazy Swing 15. Girevoy Sport (GS) Swing Turkish Get Up Here is one of the classic core-strengtheners, the Turkish Get-up. Used for centuries by grapplers to build world-class midsections and stable shoulders, the TGU is simple, yet sophisticated in its coordinated strength. 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 Clean The clean is the key exercise for explosive strength development. It is also the mid-position between the floor and all overhead lifts. Learn the precise mechanics of this lift and important guidelines for training your body for serious power. The wide array of variations that Steve teaches you will assure that you never become bored with your kettlebell workouts. CHAPTER LIST 1. Rack Position 2. 1 Arm Hang Clean 3. 1 Arm Dead Clean 4. Double Rack Walk 5. Double Hang Clean 6. Double Dead Clean 7. Anchored Clean 8. Alternating Clean (2 count) 9. Alternating Clean (1 count) 10. Bottoms Up Clean 11. Double Bottoms Up 12. Crossover Clean 13. Twisting Clean 14. GS Clean 15. GS Double Clean 16. GS Assistance Lift Overhead Pressing Develop a cast iron body with shoulders and arms to match! Overhead pressing is one of the key exercises for muscular development and whole-body strength. Steve leads you through all the steps for a strong press and presents you with over two dozen variations to train it. You will gain a new appreciation for the value of overhead lifting and the muscular development to show for it. CHAPTER LIST 1. Intro 2. 1 Arm Military Press 3. Side Press 4. Push/Press 5. Waiter's Press 6. 2 Step Forward 1 Step Back 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 Leg Training Powerful legs are the key to longevity and productive movement. Like a building, your body must be built from the ground up. Learn how to use the kettlebells to develop a strong, agile and flexible lower body, taught by a foremost expert on leg training 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. Racked Pistols 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. Lateral Slipping 27. GS Squat One Leg Deadlift By learning how to activate the hamstrings and develop balance and strength together, all of your lifts will get better. This section on one leg deadlifts will teach you how to align the body properly and work the back side of your body like nothing else! Includes outstanding variations for athletic skill development. 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 (ipsi-lateral) 6. 1 Arm-1 Leg DL (contra-lateral) 7. Twisting DL Snatch The snatch is called the King of the Kettlebell lifts because it works every muscle, every ounce of your being! In bringing the kettlebell from ground to overhead in one fluid motion, you train the entire musculo-skeletal and metabolic systems simultaneously. The variations shown in this section are extremely challenging and demand the highest levels of strength, coordination, and conditioning. 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 count) 8. Alternating Snatch (1 count) 9. Extended Snatch 10. GS Snatch Jerk The jerk is an explosive timing that allows you to coordinate all the pushing muscles of your body into one movement. While highly effective for strength and conditioning, the jerk is also one of the most highly technical of all kettlebell lifts. Steve takes this seemingly complex movement, and separates each component into easy-to-learn sections. Then by putting it all together, you learn how to perform this powerful movement 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 Clean & Jerk Clean and Jerk is a complete exercise system by itself. With just one simple technique, you can work every single muscle in your body. The key is in understanding how to perform the movement with precision, and Steve shows you how by teaching 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 w/ 2 KBs 6. Use of Belts 7. GS 1 Arm Long Cycle 8. Double GS Long Cycle Windmills The windmill blends the power of heavy iron with the grace of a yogi. By mastering the windmill in all its variations, you will reach the pinnacle of what Steve calls, Flexible Strength. CHAPTER LIST 1. Windmill Prep 2. Low Windmill 3. High Windmill 4. High/Low Windmill 5. Elevated Low WM 6. Elevated High WM 7. Elevated High/Low WM Abdominals What good is all the power in your arms and legs, without an equally strong midsection? Using the kettlebell to work all ranges of possibilities, Steve shows you how to not only get the washboard abs of your dreams, but how to properly engage your abdominal core so that all of your movements become stronger, in training 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 Side Bend 6. Lying 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. Low Basin Towel Swings Special Lifts The Special Lifts go beyond the foundational or core lifts to give you more variety and unique physical challenges. Exercises like Bottoms Up Floor Press, 2 Hand Anyhow and Renegade Rows require an assortment of strength and skill to perform correctly. This is where you test how well you have learned the basics! 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 Combo Lifts Steve 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 less 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 Monster Lifts Monster Lifts give you a peak at some of the more advanced levels of strength and skill that can be developed through the use 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 w/ the Beast 4. More fun w/ the Beast Girevoy Sport Girevoy Sport is the traditional Russian Strongman 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 in the GS competition lifts. CHAPTER LIST 1. Competition Jerk Demo 2. Competition Snatch Demo 3. Competition Long Cycle Demo About Steve Cotter Steve Cotter is a renowned martial artist and strength and conditioning specialist. Steve is considered by many to be one of the world’s authorities on leg and deep stance training. A 2-time US National Full Contact Kuoshu (Kung Fu) Champion with 25 years of internal martial arts training, Steve draws from an extensive and diverse background as a champion athlete and cutting-edge trainer to develop some of the most complete and balanced strength and conditioning programs available.