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The Science Of Kettlebell Sport – Vol. 1 and 3 by Denis Kanygin

The Science Of Kettlebell Sport – Vol. 1 and 3 by Denis Kanygin

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The Science of Kettlebell Sport, a DVD series from Kettlebell Systema, will undoubtedly alter the way you lift kettlebells forever. The Jerk, the Snatch, and the Long Cycle are the three primary lifts from the classic Russian Kettlebell and Girevoy training technique that Russian Kettlebell coach Denis Kanygin teaches in this new instructional series. These three lifts, which form the basis of all modern-day kettlebell lifts, are without a doubt the most crucial and misunderstood methods in Russian kettlebell training. You may drastically improve your ability to lift bigger bells with good form and for much longer periods of time by properly mastering these exercises. This 5-hour instructional DVD series, which features more than 100 individual training sessions, is the most technical kettlebell DVD series Shihan has ever produced. These DVDs are useful for all Kettlebell instructors and students who want to learn the proper mechanical manner to lift Kettlebells for fitness, competition, and strength and conditioning, not just those who want to prepare for the Girevoy tournament.

Chapter One: Jerks

Introduction
How to Use This Series of DVDs
How NOT to Use This Series of DVDs
An summary of the Jerk Lift phases
Phase 1: Introduction to “Rack” Position Phase 1: Key Points of Rack Position Phase 1: Limiting Factors and Variations of Rack Position Phase 1: Active Rack “Meditation” Phase 1: Rack “Meditation” Phase 2: Overview: Major Movers, Trajectory
Correct hand position [Phase 2] Timing, secondary movers (kettlebell bumps), and proper hand positioning
Phase Two: Different Kettlebell “Bumps” Phase Two: Thoracic Extension’s Function in Chest Kettlebell Bumps
Complete Kettlebell Bumps (Legs and Thoracic) [Phase 2] [Phase 2]: Arm Positioning and Kettlebell Trajectory [Phase 3]: Overview of Lockout [Phase 3] [Phase 3]: Various Lockout Postures [Phase 3] [Phase 3]: Arm and Hand Rotation During Lockout [Phase 3]: Mastering Lockout Drills [Phase 4]: How
[Phase 4]: Drill 1: Mastering Shock Absorption
Jerk lift breathing techniques
Jerk Lift Training Jerk Lift for Beginners Synopsis
Competition Strategies for Intermediate Advanced Jerk Lift Training: Wider Stance: Alternative Rack Position Competition Strategies

Snatch, Volume 2

An outline of the Snatch Lift phases
Swings – Proper Hand Positioning and How to Initiate Movement (Introduction to Phase 1: Swings)
Swings – Correct Technique – Primary and Secondary Movers [Phase 1]
Proper Kettlebell Trajectory and Balance (Phase 1)
Phase 1: Change of Grip Phase 1: Single Arm Deadlift Drill
Phase 1: Lazy Swings Drill 2 Swings Drill 3 Swings Phase 1: Swings to Variable Heights Drill 4
Phase Two: Lockout: Arm and Hand Positioning Phase Two: Lockout: Various Lockout Postures Phase Two: Lockout: Drill One: Overhead Holds Phase Two: Lockout: Drill Three: Overhead Quarter Squat Walks Phase Two: Lockout: Drill Four: Lean Forward
Shock Absorption and Trajectory [Phase 3]: Single Arm Deadlifts with Focus on Shock Absorption [Phase 3]: Lazy Swings with Focus on Shock Absorption [Phase 3]: Swings with Focus on Shock Absorption [Phase 3]: Swings to Variable Heights with Focus on Shock Absorption [Phase 3]: Introduction, How to Initiate Movement [Phase 3]: Proper Grip Transition
Breathing correctly when doing kettlebell swings
Beginner’s Snatch Lift Training
Snatch Lift Workouts for Intermediate Competition Competition Strategy for Under-Squats: High and Low Stance
Competition Techniques: Side Snatching and Weight Distribution

Long Cycle, Volume 3

Overview of the Long Cycle Jerk Phase 1: Trajectory and Balance, Primary and Secondary Movers, and Proper Timing
Phase 1 begins with grip transition and hand positioning before moving on to drill 1: double kettlebell deadlifts.
Phase 1 drills include drills for double lazy swings, double swings, and double swings to variable heights.
Drill No. 5 in Phase 1 cleans
Rack mechanics and key points are covered in phases two and three. Phase two also includes the drills active rack meditation and passive rack meditation. Phase three covers timing and the primary and secondary movers.
Thoracic Extension (Phase 3)
Phase 3: Drill 1 – Kettlebell Bumps Phase 3: Drill 2 – Chest Bumps Phase 4: Lockout Overview and Lockout Postures Phase 4: Arm and Hand Positioning and Rotation Phase 4: Drill 1 – Overhead Holds Phase 4: Drill 2 – Overhead Quarter Squats Phase 4: Drill 3 – Overhead Quarter Squat Walks Phase 4: Drill 4 – Lean Forward Phase 5: Proper Way to Absorb Shock Phase
Taking a Breath During Kettlebell Lengthy Cycle Jerk
Beginner’s Long Cycle Jerk Training
Lengthy Cycle Jerk
Intermediate Competition Training Techniques: Competitive Clean Under-Squat Techniques: Alternative Rack Position for High and Low Stance Competitions

Salepage : The Science Of Kettlebell Sport – Vol. 1 and 3 by Denis Kanygin

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