Steve Cotter – Science of Kettlebells, Push Pull DVD Series
Thoroughly enjoyed the program–well, as much as you can appreciate gruelingly unbearable workouts–but something was losing. You see, though the inclusion of weights execute was welcome, the program was missing exercises that focused stomach, returning, and main as much as I would have liked.
Of course kettlebell motions naturally integrate some of these muscular tissues but I believe that the body’s significant failing was ignoring to pay attention to these significant muscular tissues which is why I could not offer it with a five-star ranking.
Now, Mr. Cotter has launched a program that addresses my concerns with his latest program–and with amazing results. The Technology of Kettlebells: Push Take Series identifies that a significant defect in most kettlebell programs is a concentrate on motions that are mainly directly (e.g. the media, the clean, the grab etc.).
These motions are truly cornerstones in any serious kettlebell regimen. However, the overemphasis on them can make weak links in trainees’ bodies. For instance, the deltoids and trapezius might be highly developed but the pectoralis significant might, in turn, be not developed. This certainly results in instability in the physique but, more importantly to me, results in underperformance in sporting and in daily life.
Mr. Cotter correctly posits that, for both perfect performance and weight training, five principal motions must be trained: pushing, pulling (both top to bottom and horizontally), main (both stability and powerful movement), hip prominent motions (i.e. hamstrings, returning, gluteus) , and joint prominent motions (i.e. quadriceps, quadriceps, quadriceps).
The drives are mainly developed for follow-along use. That is, you execute the exercises with Mr. Cotter (keeping up with him will be no easy feat–it never is!) using the beneficial coaching schedule that comes with the set. However, what turns on me the most is the focus on the concepts of audio program design and not basically doing the exercises by rote.
You see, on the introductory sections, Mr. Cotter goes over every activity that he’ll execute during the course of the work out. The instruction is outstanding per usual and he covers excellent factors like not allowing the bell to move too far from your body program and proper breathing styles. What I really like the most is that he also goes over solutions to the motions that can either task you more once you have actually peaked with a given body weight or the exercises become too easy, make the exercises more tenable to newer individuals or to those operating around chronic injuries, and, finally, appropriate alternatives for the work out of the day.
For example, on the directly push/pull day, you would like to mix factors up and do not actually want to do power clicks and clears that Mr. Cotter performs. Not a problem! Just substitute the power clicks with strict military clicks and the clears with pullups.
This features the elegance of the program: the concepts of the exercises chosen are key not the exercises per se. In fact, eventually you are encouraged to experiment and to make your own program with exercises that suit your individual needs. Provided that you stay real to the activity styles, you will ALWAYS see results. Compared to a program like, say, P90X where you essentially execute exercises unchanged, this is revolutionary! You might have to use the drives ad infinitum–you can make your own program once you already know how–a masterstroke on Mr. Cotter’s part!
While it is recommended that you do the the complete, five day every week program, Mr. Cotter realizes that individuals get busy in real life. Sorry, workaholics, there is no excuse not to get into top shape: there are two whole-body series that integrate all of the activity styles. One of them is for strength while the other is for stamina. You alternate between the two for several times per several weeks time as your schedule allows. While these whole body program exercises aren’t as extensive as the specific ones, believe me, if you use them you will be in better condition than 90% of the population!
To wrap up, here are the benefits and drawbacks.
Pros:
- -Effective, no-nonsense, difficult work
- -Strength developing and cardiovascular (both cardio work out and anaerobic)development are achieved with every workout
- -Customization: Can be used by anyone–from beginners to seasoned practitioners
- -Suitable for athletes and those enthusiastic about weight training with kettelebells
- -Encourages
- Comprehend to identify the 7 key places of the Push-Pull program, Straight Pushing, Straight Taking, Flat in a trench Pushing, Flat in a trench Taking, Hip Exercising, Knee Exercising and Core.
- Bob Cotter teaches all of the goes in a individual area of the DVDs, so you can expert each of the Force Take exercises before you do the workouts!
- All of the every week Push-Pull exercises as you adhere to along with Bob Cotter! 7 different exercises in all plus warmed ups and cool downs!
- 8 page Push-Pull Exercising Log and guide to document and track your progress!
The Technology of Kettlebells Push-Pull Series is Shihans all-new follow-along program developed by Kettlebell coaching extraordinaire Bob Cotter. The science behind the Push-Pull program is based on a series of extremely specialized exercises and exercises, using a unique program of Pushing and Taking motions.
This impressive coaching concept evolved when Bob Cotter recognized the issues that existed from over coaching directly raises (cleans, grab, press)..
List Price: $ 49.99
Price: $ 49.99
A Kettlebell Masterpiece,
I’ll save you a bit of time before I start raving: I wholeheartedly recommend this program. Buy it! It is the Holy Grail of kettlebell systems. Skip to the bottom for a brief pros vs cons summary.
A little over a year ago, Steve Cotter released his Extreme Strength program (http://www.amazon.com/Steve-Cotter-Extreme-Strength-Kettlebell/dp/B006MHH90O/ref=wl_it_dp_o_pC_nS_nC?ie=UTF8&colid=1IRXRFE596A2I&coliid=I3UQYLANOS3X55). I thoroughly enjoyed the program–well, as much as you can enjoy gruelingly excruciating workouts–but something was missing. You see, though the addition of barbell work was welcome, the program lacked exercises that targeted the chest, back, and core as much as I would have liked.
Of course kettlebell movements inherently incorporate some of these muscle groups but I believe that the system’s major failing was neglecting to focus on these major muscle groups which is why I couldn’t give it a five-star rating.
Now, Mr. Cotter has released a program that addresses my concerns with his latest program–and with spectacular results. The Science of Kettlebells: Push Pull Series recognizes that a major flaw in most kettlebell programs is a focus on movements that are primarily vertical (e.g. the press, the clean, the snatch etc.). These movements are rightfully cornerstones in any serious kettlebell regimen. However, the overemphasis on them can create weak links in trainees’ bodies. For instance, the deltoids and trapezius might be highly developed but the pectoralis major might, in turn, be underdeveloped. This inevitably leads to imbalances in the physique but, more importantly to me, leads to underperformance in athletics and in daily living.
Mr. Cotter correctly posits that, for both ideal performance and bodybuilding, five principal movements must be trained: pushing, pulling (both vertically and horizontally), core (both stability and dynamic movement), hip dominant movements (i.e. hamstrings, lower back, gluteus) , and knee dominant movements (i.e. quadriceps, quadriceps, quadriceps).
The disks are primarily designed for follow-along use. That is, you perform the exercises with Mr. Cotter (keeping up with him will be no easy feat–it never is!) using the helpful training schedule that accompanies the set. However, what excites me the most is the emphasis on the principles of sound program design and not simply performing the workouts by rote.
You see, on the introductory sections, Mr. Cotter goes over every movement that he’ll perform during the course of the workout. The instruction is world class per usual and he covers fine points like not allowing the bell to migrate too far from your body and proper breathing patterns. What I love the most is that he also goes over alternatives to the movements that can either challenge you more once you’ve peaked with a given weight or the exercises become too easy, make the exercises more tenable to newer trainees or to those working around chronic injuries, and, finally, suitable replacements for the exercise of the day.
For example, on the vertical push/pull day, you’d like to mix things up and don’t necessarily want to do push presses and cleans that Mr. Cotter performs. Not a problem! Just replace the push presses with strict military presses and the cleans with pullups.
This highlights the brilliance of the program: the principles of the exercises chosen are key not the exercises per se. In fact, over time you are encouraged to experiment and to develop your own program with exercises that suit your individual needs. As long as you stay true to the movement patterns, you will ALWAYS see results. Compared to a program like, say, P90X where you essentially perform exercises verbatim, this is revolutionary! You don’t necessarily have to use the disks ad infinitum–you can develop your own program once you understand how–a masterstroke on Mr. Cotter’s part!
While it is recommended that you do the the full, five day per week program, Mr. Cotter realizes that people get busy in real life. Sorry, workaholics, there’s no excuse not to get into top shape: there are two whole-body series that incorporate all of the movement patterns. One of them is for strength while the other is for endurance. You alternate between the two for a few days a week as your schedule allows. While these whole body workouts aren’t as comprehensive as the specific ones, believe me, if you use them you will be in better condition than 90% of the population!
To wrap up, here are the pros and cons.
Pros:
-Effective, no-nonsense, hard work
-Strength building and cardiovascular (both aerobic and anaerobic)development are achieved with every workout
-Customization: Can be used by anyone–from newbies to seasoned practitioners
-Suitable for athletes and those interested in bodybuilding with kettelebells
-Encourages…
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