The Science Of Kettlebell Sport – Denis Kanygin

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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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