In Part 1 of our posts with Steve Cotter for grapplers he demonstrated the importance of posture and showed you a few movements to help. After you have mastered those movements you can apply them to Part 2, which the Squat and Press with a kettlebell. In this post, Steve uses his Kettlebell Kings Competition Kettlebell. You will start in the same deep squat position which Steve Cotter taught in Part 1. If you have not mastered or read Part 1, we recommend you begin there.
Steve Cotter is a dynamic force in the world of fitness, sports conditioning, and mind-body practice. A global pioneer in Kettlebell training education, Steve has personally instructed thousands of fitness professionals around the world through his International Kettlebell and Fitness Federation(IKFF), which he founded in 2008. Steve trains world class jiu jitsu competitors like Xande Ribiero in kettlebell and we are really excited to have him with us to bring you his series on kettlebell workouts for grapplers. Also, our personal favorite, Steve is on the Men's Health Magazine 100 Fittest Men of All Time.
- Squat into the starting position (0:50)
- Bring it to the rack position to start (1:00)
- Keep your wrist straight and make sure there is no space between your outside forearm and the bell
- Press upward
- Make sure to use a weight you can control with the center of mass of the bell over your base in the rack and overhead position -- do not let the weight pull away from the center, control the bell and stabilize it with your shoulder
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