Encyclopedia of Kettlebell Lifting, Vol 1

DVD Description

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.

Reviews

Steve Cotter's Encyclopedia of Kettlebell Lifting is amazing! I am looking forward to using the techniques in my MMA conditioning workout. It is the best DVD series I have ever seen on the subject.

Mario "The Zen Machine" Sperry — mixed martial art legend

What an amazing package you have put together here! By far the best kettlebell DVD package I have seen to this day. Every exercise I can think of is on here and demonstrated in a way that is meticulous and easy to understand. I wish I had this when I started lifting kettlebells because I would probably be light years ahead of where I am today. The DVD's are fantastic. They really are just about all you need as far as kettlebell DVD's go.

Rich Haviland

If you own a kettlebell you must have this DVD!

I love Steve Cotter for his vision, he is not a man to be accused of thinking small. So it is only natural that he is the one to take on a project as vast as the Encyclopedia of KB training. It makes perfect sense as he is the one man, even in the sea of talent we have here at DD, that could pull it off. From the basics to the most advanced moves, from the grinds to the ballistics, not only can he explain his way through anything he can demonstrate each move with ease. But he also knows when to call in the big boys and thanks to him we now have Valery Federenko to demonstrate the GS moves for those of us hooked by that bug.

I truly believe that this is the last word on kettlebell instruction. I've been watching and re-watching this DVD to see if there is anything he's left out. If I do come up with something chances are he'll have thought of it already and it will be in the next edition. I am still patiently waiting for him to levitate as I think that's all that remains to be seen from him.

Lorraine Patten — Pleasant Valley, New York

A few days ago, I got Steve Cotter's new "Encyclopedia of Kettlebell Lifting".

A 5 DVD pack full of HOURS of detailed skillful instruction and a kettlebell lifting guide with different programs to help beginners, intermediate and advanced, along with programs for strength, endurance and flexibility — all of which are excellent.

I've been working out with KBs for a while and seen many KB videos. They are all good and varied and I thought there was nothing else to be said that would make a great difference. However, Steve — with the assistance of Valery Fedorenko who demonstrates all the GS style lifts -really put together something great for everyone.

I was excited to get so much out of these DVDs and impressed with all the variations of each exercise, detailed prep work to build up to the more difficult exercises and tips to overcome almost any problem with any particular exercise.

Steve's technical expertise really comes across and makes you want to grab your kettlebells and go for it!

With each generation of KB videos, one more impressive than the next, I thought to myself, "what more can be said about KB lifting?". And here I find the answer, the whole "Encyclopedia of Kettlebell lifting". I think God has a funny sense of humor..

I must admit, this encyclopedia is nothing less than remarkable for any kettlebells lifter, new and old. I know I will always be able to use it as a reference for as long as I am lifting.

I even bought one for my father, a new kettlebell lifter, and I know now that with these DVDs, he'll have the information to get started and improve quickly thanks to Steve's hard work.

Michael de Acevedo — Barcelona, Spain

Keep this set within reach at all times

"The Encyclopedia of Kettlebell Lifting" by Steve Cotter was just delivered to me by The Fat Man himself, Santa Klaus. This DVD series (5 discs, 7 hours of instruction) will serve as a complete introduction for any beginner, and as a go-to reference guide for an experienced lifter's skill refinement and/or refreshment. The terminology and movements we are all familiar with have been streamlined into one fluid period of instruction.

Will Williams RKC/CAS — Malvern, PA
Graduate School for Kettlebell Trainers

This is the most comprehensive kettlebell dvd of all time. each aspect of each exercise is covered in a depth and scope just not attempted before. Not only is Steve incredibly talented as a kettlebell athlete( no surprise there) but his instructional and teaching ability is superb.the production quality of the dvd is excellent as well.The very handy printed exercise and routine guide is a great touch as well.

Most would pay the full price of the dvds for just a little bit of Steve's individual instruction. THis series is like getting not just a Cotter seminar but hundreds of seminars, each incredibly detailed about every nuance of every exercise. Of course the exercises are done as perfectly as one can do them, creating the perfect visual template for how to do each movement as well as it can be done.

The level of detail he goes into for each movement is amazing and will give the KB aficianado more things to think and obsess about than they bargained for. This series cannot just be watched, it must be studied and truly lives up to its "Encyclopedia" title. I cant wait for the companion book, and if one is not in the works it should be. A great coffee table book if there was one. "Arnolds" encyclopedia notwithstanding.

This is probably not the best dvd for the newbie KB athlete, it would be too overwhelming. But once you have the basics down this is an absolute must have resource.

Huge accomplishment Steve, well done.

Mark Reifkind — San Jose, Ca

A Must for every kettlebeller

These 5 dvd's are a must for every kettlebeller no matter what level of experience. The instructions are clear and concise and Steve shows every exercise from many angles so that one is not left guessing on the correct form. He not only gives the correct form he tells why you should do it in the way described in the dvds

Russ — SLC, Ut USA

The Holy Grail of Kettlebell Lifting

If you could only purchase one kettlebell training DVD, make it "The Encyclopedia of Kettlebell Lifting. It has everything one could every wish for. The knowledge and variety of lifts contained with-in this DVD would take a lifetime to master. Steve breaks down the lifts in a no nonsense, easy to learn fashion and gives you numerous variations of those lifts. Also appearing along side Steve is Girevoy World Champion, Valery Fedorenko. Who could ask for more! This is truly the Holy Grail of KB training DVD's.

Perry Brown II — Howard, Ohio

All you'll ever need!

With a set of kettlebells and Steve's brilliant DVD set you would be set up for life. There are so many options here you would never get bored or need to look elsewhere. In fact, you could probably make a career as a trainer with just this DVD set!

Matthew Green — Manchester, UK

Books are great but dvds rock

This dvd set is awesome. Having recently purchased kettle bells from Dragondoor.com I was anxious to try them out. So like any good athlete I went to the bookstore and bought a book on kettle bell lifting. I will tell u flat out trying to figure out the clean to rack position is next to impossible from looking at still pictures, and just forget about doing the turkish get up correctly if pictures is all u have. Needless to say my excitement about kettlebells was waning until I ordered this dvd set. Steve Cotter is excellent and to the point in his explanations of technique, form, and concepts. He also spends an ample amount of time showing each of the 180 movements from different angles. In addition to each movement Steve will also show variations, and what improper lifting form looks like. Another excellent aspect of this Dvd is the title and chapter organization. Each movement has its own chapter. There is no fast forwarding through movements to get to other ones, if u want to see the military press all u have to do is place the correct dvd in your player and select the chapter( extremely helpful when doing the provided routines).

If you are new to kettlebell lifting this is the dvd to get.

Matthew Godina — NYC, NY

This video is one of my favorites, I have about 5 other dvds that I like very much but this one has it all, steve shows you in detail how to perform all the exercises and explains some of the troubles you might have with some of the lifts and helps you get by them, all i can say is if your into kettle bell lifting this video will help you out a great deal,and as an extra he gives you a good amount of work outs to try out in the front booklet.

Scott, East Bridgewater — MA USA

Worth more than its weight in gold!

Steve Cotter is a great teacher, this series was both comprehensive and easy to understand. He has broken down every exercise with multiple camera angles,it is like having a one on one training experience with Steve with every dvd you play.

Eric, CFT — Old Lyme, Ct USA

Thanks for making this dvd for us novices. It's a steal for $100, almost scholarly.

Mike Pupis

If you can only buy one training dvd, buy this one

This is THE training program to get if you are interested in KB's. I already own several others, and if I could do it all over, I would buy this one first. Steve Cotter knows what he talks about and, just as important, he also knows how to teach it.

Joe Valdez — Ft Bragg, NC

DVD Contents

1. Introduction to Kettlebells

   In this detailed section, Steve goes over all the finer points necessary for safe, effective kettlebell lifting, including breathing, posture, safety guidelines and precise mechanics for all the lifts.

   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
2. Swings

   This section teaches you the foundation of all kettlebell lifts, the Swing. Steve shows you 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.

   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
3. 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 renowned ability to break down complex exercises into simple progressions motivates you to take your strength to higher levels.

   1. Lunge Style
   2. Lunge Variation
   3. Squat Style
   4. No Hands
   5. Double No Hands
   6. Kettlebell Arm Bar
4. 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!

   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
5. 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.

   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
   12. Sots Press
   13. Double Sots
   14. Alternating Sots Press
   15. Double Military Press
   16. Alternating Press (2 count)
   17. Alternating Press (1 count)
   18. Alternating Anchored Press
   19. Alternating Twisting Press
   20. Double Push/Press
   21. Overhead Walk
   22. Double Overhead Walk
   23. GS Press
   24. GS Double Press
   25. GS Alternating Press
   26. GS Push/Press
   27. GS Double Push/Press
   28. GS Assistance Lift
6. 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 the world's foremost expert on leg training.

   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
7. 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!

   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
8. 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.

   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
9. Jerk

   The jerk is an explosive timing that allows you 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.

   1. Jerk Prep-Dip
   2. Jerk Prep-Bump
   3. Jerk Prep-Drop
   4. Double Jerk
   5. 1 arm GS Jerk
   6. GS Double Jerk
10. 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!

    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
11. 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.

    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
12. 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.

    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
13. 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!

    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
14. 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.

    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
15. 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!

    1. Heavy 1 arm Jerks w/ 2 KBs
    2. Pinkie Clean & Press
    3. Playing w/ the Beast
    4. More fun w/ the Beast
16. 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.

1. Competition Jerk Demo
2. Competition Snatch Demo
3. Competition Long Cycle Demo