Kettlebell Training

224 Pages·2013·10.17 MB·English

by  Steve Cotter

Kettlebell
Training
Steve Cotter
HUMAN KINETICS
Library of Congress Cataloging-in-Publication Data
Cotter, Steve, 1970-
Kettlebell training / Steve Cotter.
pages cm
1. Kettlebells. 2. Weight training. I. Title.
GV547.5.C68 2013
613.713--dc23
2013013814
ISBN-10: 1-4504-3011-2 (print)
ISBN-13: 978-1-4504-3011-1 (print)
Copyright © 2014 by Steve Cotter
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This work is dedicated to my wife, Samantha, a most amazing and beautiful
woman, the love of my life, and the person who drives me to be a better man
in everything that I do; to my precious children, Rileigh, Elizabeth, and Daniel,
who give me great pride for the wonderful people they have become; to my
students, who inspire me to share my gifts and experience with the world; and
to you, dear reader, without whom this work would have no purpose.
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Contents
Foreword vi • Acknowledgments vii • Introduction viii
1
The Kettlebell Advantage . . . . . . . . . . . . . . . . . 1
2
Getting Started With Kettlebells. . . . . . . . . . . . . . 7
3
Exercise Principles. . . . . . . . . . . . . . . . . . . . 25
4
Setting Goals, Assessing Fitness, and Training Safely. . . 33
5
Warming Up and Cooling Down . . . . . . . . . . . . 43
6
Basic Exercises . . . . . . . . . . . . . . . . . . . . . 73
7
Intermediate Exercises. . . . . . . . . . . . . . . . . .101
8
Advanced Exercises . . . . . . . . . . . . . . . . . . .141
9
Creating a Customized Fitness Program . . . . . . . . .177
10
Sport-Specific Training Programs . . . . . . . . . . . .187
Appendix: Nutrition and Hydration 203 • Glossary 206
About the Author 213
v
Foreword
T
he date was September 18, 2004. I was phenomenally gifted communicator, coach, and
driving to my Brazilian jiujitsu (BJJ) teacher. It’s no surprise that since the afore-
school in Walled Lake, Michigan, to mentioned date, Steve has traveled all over the
attend a kettlebell seminar with Steve Cotter. world teaching thousands of people and inspir-
Earlier that week, I had seen a picture of Steve ing them in a similar fashion. I’m proud and
in a book doing a one-legged squat (pistol) honored to have him as a mentor, and I know
with two 70-pound (32 kg) kettlebells. Crazy countless others feel the same.
athleticism, world-class martial arts skills, and In this book, you have the rarity of a truly
innovative views on fitness and coaching—I comprehensive reference source. Most fitness
thought training with him would be awesome books and products tease with incomplete infor-
but somewhat of an impossibility due to him mation so you will be locked into a never-ending
being in San Diego and me being in Michigan. purchasing loop of sequels, repeats, and so on.
Two days later, I noticed a flyer at our BJJ school That is not the case here. Steve has taken a lot
that he was flying in to teach. Two days after of time and effort in ensuring you get the whole
that, I was training with him. picture and not just a snapshot of kettlebell
This stream of events changed my life and lifting. You get the exercises, the progressions,
became a theme for my experiences with Steve. the variations, the programming, and so much
There are no impossibilities, and with the more.
right thinking and attitude, you can manifest Enjoy your journey! You have chosen an excel-
almost anything. Steve is much more than a lent navigator in Steve to take your knowledge,
great athlete. He transcends that by being a wellness, and performance to the next level!
Ken Blackburn
IKFF international team leader, head master
trainer, and director of kettlebell competitions
vi vii
Acknowledgments
I
am a firm believer that there is a time to be Patterson, and later from the great Grandmaster
a student and a time to be a teacher. There Kao San Lun. In my life as a fitness professional,
is a saying that when the student is ready, I would be remiss without mentioning my dear
the teacher will appear. This principle has friend David Weck, inventor of the BOSU bal-
guided me in my own professional develop- ance trainer and the WeckMethod, who has
ment over the years, sometimes as a student had a profound impact on my understanding of
and sometimes as a teacher. In this fast-paced, movement development and human potential.
instant-gratification world most of us operate All of you, in one way or another, have taught
in, it is easy to lose track of where we came me things of value and for that I am thankful.
from. The martial artist in me has always had Similarly and even more important to me is
a profound respect and appreciation for the to acknowledge that behind every great work
traditional arts and their history. Behind every is a great team to support it and help nurture
great student has been an effective teacher and it along. My wife, Samantha, is my partner and
behind every great athlete has been one or more whatever good I have accomplished is inspired
effective coaches. One cannot truly understand by her love. Whatever I may achieve in life,
all there is to learn without first understanding nothing can ever make me prouder than being
the work that came before us and that brings us a father to my beautiful, talented, adventurous
to our current state of knowledge. children, Rileigh, Elizabeth, and Daniel.
As such, it is an honor for me to thank the Special thanks to my friend Dave Depew,
various kettlebell teachers I have learned from for making his excellent Grinder Gym in San
over the years of study, practice, and teach- Diego available for the photo shoot and to the
ing of kettlebell lifting. In no specific order, I outstanding models Alice Nguyen, John Parker
wish to acknowledge the following kettlebell and Cameron Yuen. There would be no finished
instructors I have had the pleasure of interact- work, without the professional guidance of the
ing with and learning from in various stages Human Kinetics team, editors Laura Pulliam and
of my development: Pavel Tsatsouline, Valery Tom Heine and our cameraman, Neil Bernstein.
Fedorenko, Dmitri Sateav, Pantalei Filikidis, Lastly, if an art form is to survive the gener-
Oleh Ilica, Sergei Rudnev, Sergei Merkulin, ations of time, there must be a transmission of
Dr. Vladamir Tikhinov, Ken Blackburn, and knowledge and experience from one generation
Arsenij Zhernakov. In addition, before I ever to the next. In this spirit, I acknowledge the many
picked up my first kettlebell, I was introduced to students around the world with whom I have had
the Chinese martial arts and the art of teaching the honor and pleasure of sharing my knowledge,
by my first physical training instructor, Sifu Mike experience, and method of kettlebell lifting.
vi vii
Introduction ix
Introduction
I
n the last few years, there has been a signifi- conditioning, muscular stamina, fat loss, and
cant increase in the popularity of kettlebells increased strength and power simultaneously
and kettlebell sport, a previously little-known due to the comprehensive, holistic nature of
fitness tool and ethnic sport originating from kettlebell training. Further, you will increase
Russia. Athletes, coaches, personal trainers, fit- the general fitness attributes of agility, balance,
ness enthusiasts, and busy professionals looking coordination, strength, power, and endurance.
to accomplish a lot of exercise in a short amount If ever there were an all-in-one fitness program,
of time have all gravitated toward this remark- kettlebell training is it!
able all-in-one fitness method that seamlessly Kettlebells have a unique design that makes
combines strength training, cardiorespiratory them different in form and practice from the
conditioning, core stabilization, coordination, more widely known barbell and dumbbell.
and dynamic mobility into one intense workout. A brief explanation is given of the history of
This rapid growth in interest and the associated kettlebells, describing how they have come to
emerging industry of professional kettlebell take their place as a legitimate force in strength
trainers that it has spawned necessitates a clear, training methods alongside the other bells.
concise book to explain the what, why, and how Before undertaking a serious training pro-
of kettlebells and to guide new users through safe gram, you need a thorough education regarding
and effective kettlebell training practice. This the main principles associated with this method
book, Kettlebell Training, provides the necessary of strength and conditioning training. This book
information and technical expertise to lead you looks at such variables as training frequency,
through this invigorating form of fitness training. load, volume, intensity, and duration; how to
A fundamental component of kettlebell accomplish progressive resistance; ways to train
training is the use of this fitness tool to work the various energy systems of the body; and the
the entire body as a functional unit. Unlike general and specific skills involved in kettlebell
bodybuilding protocols that isolate muscle lifting. Along with the training principles is a
groups and train them independently, kettlebell discussion of rest and recovery during your pro-
training takes a more athletic approach and gram and how to allow for this important factor.
integrates the mind and body together. Most Once you have a clear view of the benefits
of the kettlebell exercises are performed while of kettlebell training, you are ready to start
standing and train the movements along with your program. The first step is to identify your
the muscles. They work multiple joints in mul- personal fitness or sport goals, and you will
tiple planes of motion. As such, it is important receive guidance on how to set up a program
to have a clear understanding of the training in accordance with your goals. With your goals
method and safe biomechanics of this dynamic clarified, you are ready to go for it! Of course you
movement system. want to accomplish your goals free of pain and
Kettlebell Training begins by introducing injury, and therefore a discussion about injury
kettlebells as an ideal fitness solution in the busy prevention and safe practice is presented. A
modern world we live in. Instead of working thorough section on warm-ups and cool-downs
individual components of fitness independently is included, because proper preparation and
as is the traditional approach for gym-goers, recovery are important components for reduc-
with kettlebells you will combine such fitness ing the likelihood of suffering injuries during
goals as muscle toning, cardiorespiratory intense physical exercise. Some common-sense
viii
Introduction ix
tips about nutrition and hydration are also overall strength and endurance or you are a
included in an appendix so that you can get the coach or athlete interested in kettlebell training
most out of your kettlebell training program. for supplementary conditioning for your sport,
The kettlebell exercises are organized under you will find the programming guidance you
the main categories of basic, intermediate, and need in these chapters.
advanced. For each exercise, after an introduc- If you are new to kettlebell training, wel-
tion is given, common errors are highlighted come to the world of kettlebells! Get ready for
and key principles are reinforced. As you pro- a fun, intense way of moving and exercising.
gress from basic exercises onward, this organ- After beginning kettlebell training, you may
ization will help you to transition easily from well find that you have become fitter, stronger,
one exercise to the next. and healthier than ever before. If you already
Armed with a virtual encyclopedia of kettle- have experience with kettlebells, this book will
bell exercises, you will find the programming serve as a valuable resource to help you update
chapters in this book to be invaluable. Whether your training and refine your understanding of
your specific goals are oriented more toward kettlebell program design. Now let’s begin your
general fitness objectives such as fat loss and journey with Kettlebell Training!
viii
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