Kettlebells For Jiu Jitsu by Steve Cotter

Supercharge Your Grappling Performance with The World's Most Experienced Kettlebell Instructor and BJJ Practitioner, The Legendary Steve Cotter

• Steve Cotter is the founder of the International Kettlebell and Fitness Federation, a practitioner of jiu-jitsu, and has over 30 years of experience in fitness and martial arts
• Cotter has trained high level BJJ athletes like Xande Ribiero to prep them for battle at the highest levels of BJJ competition
• Kettlebells are often regarded as the most efficient and closely related form of fitness to grappling because of their functionality and dynamic range of motion that mimic multiple aspects of jiu-jitsu
• Learn everything you need to build a strong foundation of kettlebell proficiency that will perfectly compliment your jiu-jitsu
• Master jiu-jitsu specific mobility exercises that you won't find anywhere else to help you enhance your overall grappling mobility
• Cotter will breakdown all of the most important kettlebell techniques in great detail, including warm-ups, and cool downs, to help you maximize your results
• Maintain strength and flexibility as you age on the mats so that you can enjoy many healthy injury free years of grappling                                                                                                                                                                                                                                       

 

Check out a free sample:

So, What Exactly Do You Get?

PART 1

WELCOME AND INTRO

WHY KETTLEBELLS FOR JIU-JITSU

WARM-UP MOBILITY / BODY SCAN

PROGRAMMING

FREQUENCY AND REST PERIODS

GETTING TO KNOW YOUR KETTLEBELL

AROUND THE BODY PASSING, FIGURE 8S, HALOS

FUNDAMENTALS: THE BIG SIX - SWINGS

BREATHING, POSTURE, STANCE, HEADQUARTERS, MINDSSET, FOCUS

2 HAND SWINGS

1 HAND SWINGS

HAND-TO-HAND SWINGS

PART 2

FUNDAMENTALS - CLEANS

CLEANS PHASE 1: LOW SWINGS

CLEANS PHASE 2: ACCELERATION PULL

CLEANS PHASE 3: HAND INSERTION / THROW & CATCH

CLEANS PHASE 3: INSERTION DRILL

CLEANS PHASE 3: STATIC RACK HOLD

CLEANS PHASE 4: REVERSE AND DROP - AMORTIZATION

CLEANS PHASE 5: RE-GRIP INTO BACKSWING

PART 3

FUNDAMENTALS PRESS

ENGAGING THE LATS

STATIC RACK HOLD

STATIC OVERHEAD HOLD

DROP INTO RACK

FUNDAMENTALS - PUSH PRESS

HALF-SQUATS

BUMPS

DROP INTO RACK

FUNDAMENTALS - SNATCH

INTRO TO SNATCH

LOW SWINGS

ACCELERATION PULL

HAND INSERTION

FIXATION

REVERSAL/DROP

RE-GRIP INTO BACKSWING

FUNDAMENTALS - SQUAT

FUNDAMENTALS

WALL MOBILITY DRILLS

SQUAT

PART 4

JIU-JITSU SPECIFIC LOADED MOBILITY

INTRO

GET-UP, STAND UP IN BASE, PICKING UP KB, TURN TO SIDE AND POST ON ARM

HIP BRIDGE

TRANSITION TO LUNGE

STAND UP

REVERSAL

SQUAT STYLE

JIU-JITSU SPECIFIC LOADED MOBILITY - WINDMILL

INTRO

LOW WINDMILL

HIGH WINDMILL

JIU-JITSU SPECIFIC LOADED MOBILITY - WHIPS

BODYWEIGHT

LOADED

JIU-JITSU SPECIFIC LOADED MOBILITY - HIP EXTENSION

BODYWEIGHT

LOADED

JIU-JITSU SPECIFIC LOADED MOBILITY - WARRIOR WALK

BODYWEIGHT

LOADED

COOL-DOWN & STRETCH

INTRO

EXERCISES

CLOSING AND RESOURCES

$77