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The Science of Kettlebell Sport

The Science of Kettlebell Sport

SKU DK1010
Weight 1.00 lbs
 
$ 59.99
Quantity
Kettlebell Systema is here and The Science of Kettlebell Sport is the DVD series that will surely change the way you lift Kettlebells forever! In this new instructional series, Russian Kettlebell coach Denis Kanygin teaches the three main lifts of the original Russian Kettlebell and Girevoy training system, the Jerk, the Snatch and the Long Cycle. These three lifts are without a doubt, the most important and misunderstood techniques in Russian Kettlebell training and are the foundation of all Kettlebell lifts known today. By properly learning these lifts, you will dramatically increase your ability to lift heavier bells with proper form and for much longer periods of time. This is the most technical Kettlebell DVD series ever filmed by Shihan and contains 5 hours of instruction and over 100 individual trainings sessions. These DVDs are not just only for individuals looking to train for Girevoy competition, but for all Kettlebell instructors and students looking to learn the correct mechanical way to lift Kettlebells for fitness, competition and strength and conditioning.

VOLUME 1: Jerks



  1. Introduction
  2. How to Use This DVD Series
  3. How NOT to Use This DVD Series
  4. Phases of Jerk Lift, an overview
  5. [Phase 1]: Introduction to 'Rack' Position
  6. [Phase 1]: Key Points of Rack Position
  7. [Phase 1]: Limiting Factors and Variations of Rack position
  8. [Phase 1]: Practicing Rack Position: Active Rack 'Meditation'
  9. [Phase 1]: Practicing Rack Position: Rack 'Meditation'
  10. [Phase 2]: Overview: primary movers, trajectory
  11. [Phase 2]: Proper Hand Positioning
  12. [Phase 2]: Timing, Secondary Movers - Kettlebell Bumps
  13. [Phase 2]: Variations of Kettlebell 'Bumps'
  14. [Phase 2]: Role of Thoracic Extension: Chest Kettlebell Bumps
  15. [Phase 2]: Complete Kettlebell Bumps (Legs and Thoracic)
  16. [Phase 2]: Arm Positioning and Kettlebell Trajectory
  17. [Phase 3]: Lockout Overview
  18. [Phase 3]: Different Postures of Lockout
  19. [Phase 3]: Arm and Hand Rotation during Lockout
  20. [Phase 3]: Mastering Lockout Drills
  21. [Phase 4]: How to Bring Bells Down: Right and Wrong Ways
  22. [Phase 4]: Mastering Shock Absorption: Drill 1
  23. How To Breathe During Jerk Lift
  24. Summary of Jerk Lift
  25. Training Jerk Lift for Beginners
  26. Intermediate Advanced Jerk Lift Training
  27. Competition Strategies: Alternative Rack Position
  28. Competition Strategies: Wider Stance


VOLUME 2: Snatch



  1. Phases of Snatch Lift, an overview
  2. Introduction to Phase 1: Swings
  3. [Phase 1]: Swings - Proper Hand Positioning and How to Initiate Movement
  4. [Phase 1]: Swings - Proper Technique - Primary and Secondary Movers
  5. [Phase 1]: Proper Kettlebell Trajectory and Balance
  6. [Phase 1]: Grip Transition
  7. [Phase 1]: Drill 1 - Single Arm Deadlift
  8. [Phase 1]: Drill 2 - Lazy Swings
  9. [Phase 1]: Drill 3 - Swings
  10. [Phase 1]: Drill 4 - Swings to Variable Heights
  11. [Phase 2]: Lockout: Arm and Hand Positioning
  12. [Phase 2]: Lockout: Different Postures of Lockout
  13. [Phase 2]: Lockout: Drill 1 - Overhead Holds
  14. [Phase 2]: Lockout: Drill 2 - Overhead Quarter Squats
  15. [Phase 2]: Lockout: Drill 3 - Overhead Quarter Squat Walks
  16. [Phase 2]: Lockout: Drill 4 - Lean Forwards
  17. [Phase 3]: Introduction, How to Initiate Movement
  18. [Phase 3]: Proper Grip Transition When Bringing Kettlebell Down
  19. [Phase 3]: Shock Absorption and Trajectory
  20. [Phase 3]: Drill 1 - Single Arm Deadlifts with Focus on Shock Absorption
  21. [Phase 3]: Drill 2 - Lazy Swings with Focus on Shock Absorption
  22. [Phase 3]: Drill 3 - Swings with Focus on Shock Absorption
  23. [Phase 3]: Drill 4: Swings To Variable Heights w/ Focus on Shock Absorption
  24. Proper breathing during kettlebell swings
  25. Training Snatch Lift for Beginners
  26. Training Snatch Lift for Intermediate
  27. Competition Strategy: Under-Squat
  28. Competition Strategy: High and Low Stance
  29. Competition Strategy: Side Snatch
  30. Competition Strategy: Weight Distribution


VOLUME 3: Long Cycle



  1. Long Cycle Jerk Overview
  2. [Phase 1]: Initiating Movement, Primary and Secondary Movers, Proper Timing
  3. [Phase 1]: Trajectory and Balance
  4. [Phase 1]: Hand Positioning and grip transition
  5. [Phase 1]: Drill 1 - Double Kettlebell Deadlifts
  6. [Phase 1]: Drill 2 - Double Lazy Swings
  7. [Phase 1]: Drill 3 - Double Swings
  8. [Phase 1]: Drill 4 - Double Swings to Variable Heights
  9. [Phase 1]: Drill 5 - cleans
  10. [Phase 2]: Rack Mechanics and Key Points
  11. [Phase 2]: Mastering Rack: Drill 1 - Active Rack Meditation
  12. [Phase 2]: Mastering Rack: Drill 2 - Rack Meditation
  13. [Phase 3]: Key Points, Timing, Primary and Secondary Movers
  14. [Phase 3]: Thoracic Extension
  15. [Phase 3]: Drill 1 - Kettlebell Bumps
  16. [Phase 3]: Drill 2 - Chest Bumps
  17. [Phase 4]: Lockout Overview and Lockout Postures
  18. [Phase 4]: Arm and Hand Positioning and Rotation
  19. [Phase 4]: Drill 1 - Overhead Holds
  20. [Phase 4]: Drill 2 - Overhead Quarter Squats
  21. [Phase 4]: Drill 3 - Overhead Quarter Squat Walks
  22. [Phase 4]: Drill 4 - Lean Forwards
  23. [Phase 5]: Proper way to absorb shock
  24. [Phase 5]: Proper Hand Positioning
  25. [Phase 5]: Drill 1 - Kettlebell Bumps with Focus on Shock Absorption
  26. [Phase 6]: Proper way to bring bells down from rack position
  27. [Phase 6]: Drill 1 - Double Kettlebell Deadlift with focus on Shock Absorption
  28. [Phase 6]: Drill 2 - Double Lazy Swings with focus on Shock Absorption
  29. [Phase 6]: Drill 3 - Double Swings with focus on shock absorption
  30. [Phase 6]: Drill 4 - Double Swings to Variable Heights with focus on shock absorption
  31. Breathing during Kettlebell Long Cycle Jerk
  32. Long Cycle Jerk Training for Beginners
  33. Long Cycle JerkTraining for Intermediate
  34. Competition Strategies: Clean Under-Squat
  35. Competition Strategies: High and Low Stance
  36. Competition Strategies: Alternative Rack Position


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