Description

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 StanceVOLUME 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 DistributionVOLUME 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