Denis Kanygin – The Science Of Kettlebell Sport

Denis Kanygin – The Science Of Kettlebell Sport

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

Introduction
How to Use This DVD Series
How NOT to Use This DVD Series
Phases of Jerk Lift, an overview
[Phase 1]: Introduction to ‘Rack’ Position\s[Phase 1]: Key Points of Rack Position\s[Phase 1]: Limiting Factors and Variations of Rack position\s[Phase 1]: Practicing Rack Position: Active Rack ‘Meditation’\s[Phase 1]: Practicing Rack Position: Rack ‘Meditation’\s[Phase 2]: Overview: primary movers, trajectory
[Phase 2]: Proper Hand Positioning\s[Phase 2]: Timing, Secondary Movers – Kettlebell Bumps
[Phase 2]: Variations of Kettlebell ‘Bumps’\s[Phase 2]: Role of Thoracic Extension: Chest Kettlebell Bumps
[Phase 2]: Complete Kettlebell Bumps (Legs and Thoracic)\s[Phase 2]: Arm Positioning and Kettlebell Trajectory\s[Phase 3]: Lockout Overview\s[Phase 3]: Different Postures of Lockout\s[Phase 3]: Arm and Hand Rotation during Lockout\s[Phase 3]: Mastering Lockout Drills\s[Phase 4]: How to Bring Bells Down: Right and Wrong Ways
[Phase 4]: Mastering Shock Absorption: Drill 1
How To Breathe During Jerk Lift
Summary of Jerk Lift\sTraining Jerk Lift for Beginners
Intermediate Advanced Jerk Lift Training\sCompetition Strategies: Alternative Rack Position\sCompetition Strategies: Wider Stance

VOLUME 2: Snatch

Phases of Snatch Lift, an overview
Introduction to Phase 1: Swings\s[Phase 1]: Swings – Proper Hand Positioning and How to Initiate Movement
[Phase 1]: Swings – Proper Technique – Primary and Secondary Movers
[Phase 1]: Proper Kettlebell Trajectory and Balance
[Phase 1]: Grip Transition\s[Phase 1]: Drill 1 – Single Arm Deadlift
[Phase 1]: Drill 2 – Lazy Swings\s[Phase 1]: Drill 3 – Swings\s[Phase 1]: Drill 4 – Swings to Variable Heights
[Phase 2]: Lockout: Arm and Hand Positioning\s[Phase 2]: Lockout: Different Postures of Lockout\s[Phase 2]: Lockout: Drill 1 – Overhead Holds\s[Phase 2]: Lockout: Drill 2 – Overhead Quarter Squats\s[Phase 2]: Lockout: Drill 3 – Overhead Quarter Squat Walks\s[Phase 2]: Lockout: Drill 4 – Lean Forwards
[Phase 3]: Introduction, How to Initiate Movement\s[Phase 3]: Proper Grip Transition When Bringing Kettlebell Down\s[Phase 3]: Shock Absorption and Trajectory\s[Phase 3]: Drill 1 – Single Arm Deadlifts with Focus on Shock Absorption\s[Phase 3]: Drill 2 – Lazy Swings with Focus on Shock Absorption\s[Phase 3]: Drill 3 – Swings with Focus on Shock Absorption\s[Phase 3]: Drill 4: Swings To Variable Heights w/ Focus on Shock Absorption
Proper breathing during kettlebell swings
Training Snatch Lift for Beginners
Training Snatch Lift for Intermediate\sCompetition Strategy: Under-Squat\sCompetition Strategy: High and Low Stance
Competition Strategy: Side Snatch\sCompetition Strategy: Weight Distribution

VOLUME 3: Long Cycle

Long Cycle Jerk Overview\s[Phase 1]: Initiating Movement, Primary and Secondary Movers, Proper Timing\s[Phase 1]: Trajectory and Balance
[Phase 1]: Hand Positioning and grip transition\s[Phase 1]: Drill 1 – Double Kettlebell Deadlifts
[Phase 1]: Drill 2 – Double Lazy Swings\s[Phase 1]: Drill 3 – Double Swings\s[Phase 1]: Drill 4 – Double Swings to Variable Heights
[Phase 1]: Drill 5 – cleans
[Phase 2]: Rack Mechanics and Key Points\s[Phase 2]: Mastering Rack: Drill 1 – Active Rack Meditation\s[Phase 2]: Mastering Rack: Drill 2 – Rack Meditation\s[Phase 3]: Key Points, Timing, Primary and Secondary Movers
[Phase 3]: Thoracic Extension
[Phase 3]: Drill 1 – Kettlebell Bumps\s[Phase 3]: Drill 2 – Chest Bumps\s[Phase 4]: Lockout Overview and Lockout Postures\s[Phase 4]: Arm and Hand Positioning and Rotation\s[Phase 4]: Drill 1 – Overhead Holds\s[Phase 4]: Drill 2 – Overhead Quarter Squats\s[Phase 4]: Drill 3 – Overhead Quarter Squat Walks\s[Phase 4]: Drill 4 – Lean Forwards\s[Phase 5]: Proper way to absorb shock\s[Phase 5]: Proper Hand Positioning\s[Phase 5]: Drill 1 – Kettlebell Bumps with Focus on Shock Absorption\s[Phase 6]: Proper way to bring bells down from rack position\s[Phase 6]: Drill 1 – Double Kettlebell Deadlift with focus on Shock Absorption\s[Phase 6]: Drill 2 – Double Lazy Swings with focus on Shock Absorption\s[Phase 6]: Drill 3 – Double Swings with focus on shock absorption\s[Phase 6]: Drill 4 – Double Swings to Variable Heights with focus on shock absorption
Breathing during Kettlebell Long Cycle Jerk
Long Cycle Jerk Training for Beginners
Long Cycle Jerk
Training for Intermediate\sCompetition Strategies: Clean Under-Squat\sCompetition Strategies: High and Low Stance\sCompetition Strategies: Alternative Rack Position

COURSE CONTENT