Posts Tagged ‘Steve Cotter’

15
Oct

Behind The Scenes of Mike Mahler’s “Kettlebell Training in the Age of Quarrel” Seminar in Santa Monica

   Posted by: Sincere   in Andrew Durniat, Jason Dolby, Kettlebell Courses, Kettlebells, Mike Mahler, Steve Cotter, indian clubs

I know I’ve been M.I.A. for a few days. However, I spent last weekend attending one of the best kettlebell-centered seminars, during my career as a strength & conditioning coach. While, I finally just received the feeling in my legs, and the full body soreness has subsided, I am still ridning high from the energy of this great seminar.

As I’ve said many times, you’re only as good as the people you surround yourself with. I must say, the company I trained amongst, during Mike Mahler’s “Kettlebell Training in The Age of Quarrel” seminar, definitely did not disappoint.

It’s always a pleasure to train with my fellow IKFF coaches, Steve Cotter, who focused more advanced animal bodyweight movements and kettlebell squatting techniques, & more, and Ken Blackburn, who shared his tips on improving agility, mobility, advanced kettlebell pressing, and girevoy sport technique. Fellow AKC coach, Andrew Durniat also shared his advanced kettlebell sport tips, as well as various program design, and wowed those in attendance with his barbell & kettlebell juggling demonstrations.

The seminar’s creator, Mike Mahler, never disappoints when he shares his advanced kettlebell techniques for size and strength. However, I must admit, my favorite aspect of Mike’s presentation for the weekend, was his on-going in depth knowledge of hormone optimization. Mike is truly a leader in this field, and I look forward to watching this aspect of his coaching develop, in the near future.

Lastly, one of joys of the seminar, especially after 3 days of intense lifting and technique optimization, was fellow IKFF & AKC coach, Jason Dolby’s presentation on using Indian Clubs for recovery, mobility, & more. Jason has studied the use of this ancient , simple tool, extensively. As I prepared for my upcoming competition in the Men’s Health Urbanathlon, I must say, Jason’s tips on using the Indian Clubs, have truly helped reduce my recovery time, during my training for the event.

Here’s a peak at some of the highlights of the weekend’s event. I would like to take this moment to thank Coach Alicia Fong, for not only putting this video together, but also for being such a gracious and welcoming host, by hosting this event at here beautiful (and FUN) facility. If you are ever in L.A., please be sure to stop by Alicia’s AF Performance Center. While you are there, be sure to make an appointment with resident coach Peter Rouse. if you have been dealing with various pains, Peter is the man, when it comes to rehabilitation & corrective exercise specialties. You’ll be glad you did, and tell them, The People’s Fit Coach sent cha:-)

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12
Aug

Kettlebell Workout of the Day + IKFF Fun w/ Overhead Squat

   Posted by: Sincere   in Exercises, Kettlebell Combo Workouts, Kettlebell Courses, Kettlebell Exercises For Core Strength, Kettlebell Workouts for Strength, Kettlebells, Steve Cotter, Workout Of The Day (WOD), kettlebell certifications

1a. Alt. KB Swings x 1 min.
1b. KB Overhead squat x 6 ea. side (perform 6 on the left, then 6 on the right) -

* When performing the OH squat, keep your eye on the kettlebell/free hand
out in front/hips back
(push the bell up, while sinking your lats down). Only go as low as
you can with good form (no wobbling to the left or right)

perform 5 rounds. Rest 1 min between rounds.

Once you’ve completed all 5 rounds. Rest 5 minutes, then begin Combo set 2 & perform 3 rounds of Combo set 2.

2a. KB step up x 1 min ea. side (make sure the bell is sitting in the
corner of your arm & your fist is under your chin. Keep wrist
straight!)

2b. Seated KB Press x 5/side

*(While standing, clean & rack the bell. Then sit on a stable surface
that won’t move. Compress your abs/grip the handle/tense up all of
your muscles & press the bell straight up, as you would do if you were
standing. DO NOT LEAN BACK! Compressed abs = a “Safe Back!

Keep the bell over your shoulder & lock out. Safely return the bell to
the rack position, while keeping your abs compressed and muscles
tense. Exhale on the top portion of the lift. Be fluid. Be rigid. Be a
Warrior! Enjoy.

BTW, here’s a look at my fellow IKFF kettlebell coaches having fun with the overhead squat at a recent certification course. The course was hosted by my man, Mike Stehle at his Crossfit Jersey Shore gym, in Avon By The Sea, N.J.

Join us at one of our upcoming IKFF certified kettlebell teacher by logging on to http://ikff.net.

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25
May

Are Kettlebells The Latest Fad? A Look At The History of Kettlebells

   Posted by: Sincere   in Kettlebells, Mike Mahler, Steve Cotter

I am often asked, “What is a cattleball?” or “Do you teach that cannonball training I see on TV?” Better yet, I often hear, “Kettlebells are just another new weight loss gimmick. Why use them, when I can use dumb bells or barbells, which have been around long before kettlebells?”

I go on to explain that kettlebells have been around a lot longer than the modern concept of fitness and exercise. I must thank great coaches such as Valery Federenko of the American & World Kettlebell Club (AKC/WKC), for introducing the Russian national sport of Girevoy Sport style of training, as well as Pavel Psatsouline, who essentially founded, introduced and help popularize the RKC (Russian Kettlbell Challenge) “Hard Style” of kettlebell training, to the West.

Both Russian natives, have made great strides in introducing this small, powerful tool, which has been a staple of strength in their home country for well over a century, as an efficient and effective all-in-one tool for strength, joint mobility, flexibility, fat loss, muscle building, increased endurance, prehab, rehab, stability, and much more.

Since the formal introduction of kettlebell training to the U.S. in the late 90’s & early 2000s, additional kettlebell instructors such as: Steve Cotter of the IKFF (International Kettlebell & Fitness Federation), Mike Mahler, Steve Maxwell, and Anthony DeLuglio, have championed with great passion, professionalism, and expertise, the use of the Russian kettlebell via various certification programs, workshops, seminars, books, DVDs, and more.

There are few training options, other than the human body itself, that prove more efficient and effective as a more complete tool for creating full body strength (mentally and physically). However, the point of this post is to showcase a video I found on one of my favorite web sites, http://oldtimestrongman.com. Take a brief “visual” journey at the history of the Russian kettlebell.

Be sure to subscribe to this blog, as I continue to bring you more videos, workouts, and info regarding the use of tools such as Russian kettlebells, bodyweight training, and other tools to help today’s New Warrior & Warrior Goddess build the mental and physical toughness needed to win in today’s tough world.

By the way, what is your tool of choice to build mental and physical strength, and why is it your favorite? Be sure to share your comments below.

p.s.

BTW, be sure to follow me on Twitter: @joshonefitness

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6
Feb

Kettlebell Farmers Walk For Full Body Conditioning by Houston Kettlebell Coach Sincere Hogan

   Posted by: Sincere   in Collision Course DVD, Exercise Equipment, Kettlebell Exercises For Core Strength, Kettlebell Workouts for Strength, Kettlebells, MMA, Mike Mahler, Mixed Martial Arts, Steve Cotter, Workout Of The Day (WOD), double kettlebell exercises

I love the kettlebell farmers walk. It’s excellent for full body training for size and strength, as well as improving overall conditioning. Farmers walks are also great for MMA conditioning, and grip strength training. Muay Thai practitioners will definitely love the grip power gained from farmers walks, for creating a powerful clinch.

Take a look at the following video, as I, along with my training partner, Russell, demonstrate some great tips on performing the kettlebell farmers walk.

Here’s the workout described in the video. Give it a try, and let em know how you do. Have fun. This is a true butt-kicker. However, the fat burned during this workout, is soooooooo worth it.

WOD: 020509

Kettlebell Farmers Walk (upstairs & downstairs) x 24 kg

Round 1 – x 5 min x 3 min rest
Round 2 – x 4 min x 3 min rest
Round 3 – x 3 min x 3 min rest
Round 4 – x 2 min x 3 min rest
Round 5 – x 1 min x 3 min rest

p.s. Check out more strongman and kettlebell exercises, that both men and women can benefit from, by peeping my buddy Mike Mahler’s “Collision Course” DVD set. I learned a lot from this workshop, especially about utilizing strongman exercises to everyday training, from World’s Strongest Man great, Mark Philippi. Check it out here.

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3
Feb

WOD: 020309 – Double Kettlebell Exercises For Size & Strength

   Posted by: Sincere   in Kettlebell Exercises For Core Strength, Kettlebell Workouts for Strength, Kettlebells, Steve Cotter, Workout Of The Day (WOD), double kettlebell exercises

Today’s kettlebell workout totally kicked butt, especially on the abs. I can’t see why anyone would want to do crunches, when a lot of various kettlebell exercises are so much more effective. Plus, they give you more bang for your buck. Crunches don’t burn enough calories to give you the six pack that so many janky fitness products and DVDs claim.

Honestly, real six pack abs are made in the kitchen. However, performing the following exercises with a couple of kettlebells (you could also use one, if that’s all you have…no worries), will not only make your core stronger, but they will also help build long lean muscle, increase your overall strength, work the entire body, as well as ramp up your cardio.

Now, that’s a combination (a time-saving one, to say the least), that can help you be on your way to carving out a strong and sexy mid-section. By the way, we were recording this workout, but were betrayed by running out of tape. However, I will re-record this one again and post it here.

1. Double Kettlebell Front Squat x 24 kg x 6 x 3
2. Double Kettlebell Outside Swings x 24 kg x 10 x 3
3. Kettlebell Renegade Rows x 24 kg x 5 x 3
4. Single Kettlebell Russian Twist x 24 kg x 5 x 3
5. Stair Sprints x 3 min (threw this in just to ramp up the cardio a little more)

Give this workout a try, and let me know how you do. By the way, what are some of your favorite double kettlebell exercises? Please share them below.

p.s. If you are looking for great no b.s. kettlebell training DVDs, be sure to check out the great line up of DVDs over at my man, Steve Cotter’s Website.
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