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: Introduction 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
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
CHAPTER LIST 1. Lunge Style 2. Lunge Variation 3. Squat Style 4. No Hands 5. Double No Hands 6. Kettlebell Arm Bar
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
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
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
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
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
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
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
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
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
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
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
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
CHAPTER LIST 1. Competition Jerk Demo 2. Competition Snatch Demo 3. Competition Long Cycle Demo
Program Guide Chapter List