Cotter - Kettlebell training: [95 exercises for strength, toning, stamina, and weight loss]

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

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

The web addresses cited in this text were current as of August 2013, unless otherwise noted.

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We thank Grinder Gym in San Diego, California, for assistance in providing the location for the photo shoot for this book.

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E5718

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.

The date was September 18, 2004. I was driving to my Brazilian jiujitsu (BJJ) school in Walled Lake, Michigan, to attend a kettlebell seminar with Steve Cotter. Earlier that week, I had seen a picture of Steve in a book doing a one-legged squat (pistol) with two 70-pound (32 kg) kettlebells. Crazy athleticism, world-class martial arts skills, and innovative views on fitness and coachingI thought training with him would be awesome but somewhat of an impossibility due to him being in San Diego and me being in Michigan. Two days later, I noticed a flyer at our BJJ school that he was flying in to teach. Two days after that, I was training with him.

This stream of events changed my life and became a theme for my experiences with Steve. There are no impossibilities, and with the right thinking and attitude, you can manifest almost anything. Steve is much more than a great athlete. He transcends that by being a phenomenally gifted communicator, coach, and teacher. Its no surprise that since the aforementioned date, Steve has traveled all over the world teaching thousands of people and inspiring them in a similar fashion. Im proud and honored to have him as a mentor, and I know countless others feel the same.

In this book, you have the rarity of a truly comprehensive reference source. Most fitness books and products tease with incomplete information so you will be locked into a never-ending purchasing loop of sequels, repeats, and so on. That is not the case here. Steve has taken a lot of time and effort in ensuring you get the whole picture and not just a snapshot of kettlebell lifting. You get the exercises, the progressions, the variations, the programming, and so much more.

Enjoy your journey! You have chosen an excellent navigator in Steve to take your knowledge, wellness, and performance to the next level!

Ken Blackburn

IKFF international team leader, head master trainer, and director of kettlebell competitions

I am a firm believer that there is a time to be a student and a time to be a teacher. There is a saying that when the student is ready, the teacher will appear. This principle has guided me in my own professional development over the years, sometimes as a student and sometimes as a teacher. In this fast-paced, instant-gratification world most of us operate in, it is easy to lose track of where we came from. The martial artist in me has always had a profound respect and appreciation for the traditional arts and their history. Behind every great student has been an effective teacher and behind every great athlete has been one or more effective coaches. One cannot truly understand all there is to learn without first understanding the work that came before us and that brings us to our current state of knowledge.

As such, it is an honor for me to thank the various kettlebell teachers I have learned from over the years of study, practice, and teaching of kettlebell lifting. In no specific order, I wish to acknowledge the following kettlebell instructors I have had the pleasure of interacting with and learning from in various stages of my development: Pavel Tsatsouline, Valery Fedorenko, Dmitri Sateav, Pantalei Filikidis, Oleh Ilica, Sergei Rudnev, Sergei Merkulin, Dr. Vladamir Tikhinov, Ken Blackburn, and Arsenij Zhernakov. In addition, before I ever picked up my first kettlebell, I was introduced to the Chinese martial arts and the art of teaching by my first physical training instructor, Sifu Mike Patterson, and later from the great Grandmaster Kao San Lun. In my life as a fitness professional, I would be remiss without mentioning my dear friend David Weck, inventor of the BOSU balance trainer and the WeckMethod, who has had a profound impact on my understanding of movement development and human potential. All of you, in one way or another, have taught me things of value and for that I am thankful.

Similarly and even more important to me is to acknowledge that behind every great work is a great team to support it and help nurture it along. My wife, Samantha, is my partner and whatever good I have accomplished is inspired by her love. Whatever I may achieve in life, nothing can ever make me prouder than being a father to my beautiful, talented, adventurous children, Rileigh, Elizabeth, and Daniel.