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Kettlebells For Jiu Jitsu by Steve Cotter

Supercharge Your Grappling Performance with The World's Most Experienced Kettlebell Instructor and BJJ Practitioner, The Legendary Steve Cotter
  • Steve Cotter is the founder of the International Kettlebell and Fitness Federation, a practitioner of jiu-jitsu, and has over 30 years of experience in fitness and martial arts
  • Cotter has trained high level BJJ athletes like Xande Ribiero to prep them for battle at the highest levels of BJJ competition
  • Kettlebells are often regarded as the most efficient and closely related form of fitness to grappling because of their functionality and dynamic range of motion that mimic multiple aspects of jiu-jitsu
  • Learn everything you need to build a strong foundation of kettlebell proficiency that will perfectly compliment your jiu-jitsu
  • Master jiu-jitsu specific mobility exercises that you won't find anywhere else to help you enhance your overall grappling mobility
  • Cotter will breakdown all of the most important kettlebell techniques in great detail, including warm-ups, and cool downs, to help you maximize your results
  • Maintain strength and flexibility as you age on the mats so that you can enjoy many healthy injury free years of grappling                                                                                                                                                                                                                                       

Course Content

Expand All Sections

Volume 1

CHAPTER TITLE

START TIME

Welcome and Intro 0
Why Kettlebells for Jiu-Jitsu 1:11
Warm-up Mobility/Body Scan 2:33
Programming - Frequency and Rest Periods 19:55
Getting to Know Your Kettlebell - Around the Body Passing, Figure 8s, Halos 26:18
Fundamentals: The Big Six - Swings - Breathing, Posture, Stance, Headquarters, Mindset, Focus 32:15
2 Hand Swings 38:44
1 Hand Swings 47:39
Hand-to-Hand Swings 54:25

Volume 2

CHAPTER TITLE

START TIME

Fundamentals - Cleans - Cleans Phase 1: Low Swings 0
Cleans Phase 2: Acceleration Pull 5:31
Cleans Phase 3: Hand Insertion / Throw &Catch 9:53
Cleans Phase 3: Insertion Drill 15:28
Cleans Phase 3: Static Rack Hold 20:01
Cleans Phase 4: Reverse and Drop - Amortization 29:30
Cleans Phase 5: Re-grip into Backswing 35:44

Volume 3

CHAPTER TITLE

START TIME

Fundamentals Press - Engaging the Lats 0
Static Rack Hold 5:57
Static Overhead Hold 7:30
Drop into Rack 11:54
Fundamentals - Push Press - Half-Squats 19:06
Bumps 22:55
Drop into Rack 26:38
Fundamentals - Snatch - Intro to Snatch 30:39
Low Swings 32:38
Acceleration Pull 33:56
Hand Insertion 35:59
Fixation 38:06
Reversal/Drop 39:56
Re-grip into Backswing 44:30
Fundamentals - Squat - Fundamentals 50:14
Wall Mobility Drills 55:11
Squat 57:53

Volume 4

CHAPTER TITLE

START TIME

Jiu-Jitsu Specific Loaded Mobility - Intro 0
Get-Up, Stand up in Base, Picking up KB, Turn to Side and Post on Arm 1:48
Hip Bridge 7:09
Transition to Lunge 9:29
Stand Up 13:23
Reversal 14:26
Squat Style 17:15
Jiu-Jitsu Specific Loaded Mobility - Windmill - Intro 20:48
Low Windmill 23:09
High Windmill 26:45
Jiu-Jitsu Specific Loaded Mobility - Whips - Bodyweight 29:28
Loaded 32:27
Jiu-Jitsu Specific Loaded Mobility - Hip Extension - Bodyweight 33:59
Loaded 35:44
Jiu-Jitsu Specific Loaded Mobility - Warrior Walk - Bodyweight 38:09
Loaded 39:47
Cool-Down &Stretch - Intro 42:21
Exercises 44:14
Closing and resources 50:20

 

Check out a free sample:

So, What Exactly Do You Get?

PART 1

  • WELCOME AND INTRO
  • WHY KETTLEBELLS FOR JIU-JITSU

    • WARM-UP MOBILITY / BODY SCAN

    PROGRAMMING

  • FREQUENCY AND REST PERIODS

    • GETTING TO KNOW YOUR KETTLEBELL

  • AROUND THE BODY PASSING, FIGURE 8S, HALOS

    • FUNDAMENTALS: THE BIG SIX - SWINGS

  • BREATHING, POSTURE, STANCE, HEADQUARTERS, MINDSSET, FOCUS
  • 2 HAND SWINGS
  • 1 HAND SWINGS
  • HAND-TO-HAND SWINGS

    • PART 2

    FUNDAMENTALS - CLEANS

  • CLEANS PHASE 1: LOW SWINGS
  • CLEANS PHASE 2: ACCELERATION PULL
  • CLEANS PHASE 3: HAND INSERTION / THROW &CATCH
  • CLEANS PHASE 3: INSERTION DRILL
  • CLEANS PHASE 3: STATIC RACK HOLD
  • CLEANS PHASE 4: REVERSE AND DROP - AMORTIZATION
  • CLEANS PHASE 5: RE-GRIP INTO BACKSWING

    • PART 3

    FUNDAMENTALS PRESS

  • ENGAGING THE LATS
  • STATIC RACK HOLD
  • STATIC OVERHEAD HOLD
  • DROP INTO RACK

    • FUNDAMENTALS - PUSH PRESS

  • HALF-SQUATS
  • BUMPS
  • DROP INTO RACK

    • FUNDAMENTALS - SNATCH

  • INTRO TO SNATCH
  • LOW SWINGS
  • ACCELERATION PULL
  • HAND INSERTION
  • FIXATION
  • REVERSAL/DROP
  • RE-GRIP INTO BACKSWING

    • FUNDAMENTALS - SQUAT

  • FUNDAMENTALS
  • WALL MOBILITY DRILLS
  • SQUAT

    • PART 4

    JIU-JITSU SPECIFIC LOADED MOBILITY

  • INTRO
  • GET-UP, STAND UP IN BASE, PICKING UP KB, TURN TO SIDE AND POST ON ARM
  • HIP BRIDGE
  • TRANSITION TO LUNGE
  • STAND UP
  • REVERSAL
  • SQUAT STYLE

    • JIU-JITSU SPECIFIC LOADED MOBILITY - WINDMILL

  • INTRO
  • LOW WINDMILL
  • HIGH WINDMILL

    • JIU-JITSU SPECIFIC LOADED MOBILITY - WHIPS

  • BODYWEIGHT
  • LOADED

    • JIU-JITSU SPECIFIC LOADED MOBILITY - HIP EXTENSION

  • BODYWEIGHT
  • LOADED

    • JIU-JITSU SPECIFIC LOADED MOBILITY - WARRIOR WALK

  • BODYWEIGHT
  • LOADED

    • COOL-DOWN &STRETCH

  • INTRO
  • EXERCISES

    • CLOSING AND RESOURCES

    $79.00


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