Kettlebells For Jiu Jitsu by 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
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 The Trailer!
So, What Exactly Do You Get?
PART 1
WARM-UP MOBILITY / BODY SCAN
PROGRAMMING
GETTING TO KNOW YOUR KETTLEBELL
FUNDAMENTALS: THE BIG SIX - SWINGS
PART 2
FUNDAMENTALS - CLEANS
PART 3
FUNDAMENTALS PRESS
FUNDAMENTALS - PUSH PRESS
FUNDAMENTALS - SNATCH
FUNDAMENTALS - SQUAT
PART 4
JIU-JITSU SPECIFIC LOADED MOBILITY
JIU-JITSU SPECIFIC LOADED MOBILITY - WINDMILL
JIU-JITSU SPECIFIC LOADED MOBILITY - WHIPS
JIU-JITSU SPECIFIC LOADED MOBILITY - HIP EXTENSION
JIU-JITSU SPECIFIC LOADED MOBILITY - WARRIOR WALK
COOL-DOWN & STRETCH
CLOSING AND RESOURCES
$77
- 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
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 The Trailer!
So, What Exactly Do You Get?
PART 1
WARM-UP MOBILITY / BODY SCAN
PROGRAMMING
GETTING TO KNOW YOUR KETTLEBELL
FUNDAMENTALS: THE BIG SIX - SWINGS
PART 2
FUNDAMENTALS - CLEANS
PART 3
FUNDAMENTALS PRESS
FUNDAMENTALS - PUSH PRESS
FUNDAMENTALS - SNATCH
FUNDAMENTALS - SQUAT
PART 4
JIU-JITSU SPECIFIC LOADED MOBILITY
JIU-JITSU SPECIFIC LOADED MOBILITY - WINDMILL
JIU-JITSU SPECIFIC LOADED MOBILITY - WHIPS
JIU-JITSU SPECIFIC LOADED MOBILITY - HIP EXTENSION
JIU-JITSU SPECIFIC LOADED MOBILITY - WARRIOR WALK
COOL-DOWN & STRETCH
CLOSING AND RESOURCES
$77