Denis Kanygin – The Science Of Kettlebell Sport

VOLUME 1: the jerks

Introduction
How to use this DVD series
How NOT to use this DVD series
Phases of Jerk Lift, an overview
[Phase 1]: introduction to the “Stand” position»
[Stage 1]: key position points in the rack
[Stage 1]: limiting factors and variations in the rack position
[Phase 1]: practicing the stand position: Active stand “Meditation”
[Phase 1]: practicing the stance: the “Meditation” stance»
[Stage 2]: Overview: primary engines, trajectory
[Phase 2]: correct hand placement
[Phase 2]: timing, secondary engines-weight strikes

[Phase 2]: Variations Of Kettlebell “Strikes”
[Phase 2]: Role of chest expansion: chest
[Phase 2]: full weight strikes (legs and chest)
[Phase 2]: arm positioning and kettlebell trajectory
[Stage 3]: lockout overview
[Phase 3]: different position of the lockout
[Stage 3]: mastering lockout exercises
[Phase 4]: how to bring down the bells: the right and wrong way
[Phase 4]: mastering depreciation: exercise 1
Brief description of the Elevator jerk
Training spurt for beginners
Medium-advanced Elevator snatch training
Competitive strategy: the alternative position in the rack
Competition strategies: a broader position

Denis Kanygin – The Science Of Kettlebell Sport

VOLUME 2: the breakthrough

Phases of Snatch Lift, an overview
Introduction to Phase 1: Swing
[Phase 1]: Swing – Correct hand position and how to start moving
[Phase 1]: Swing – Correct technique – Primary and secondary engines
[Phase 1]: correct trajectory and balance of the weight
[Phase 1]: grip transition
[Phase 1]: exercise 1-one-handed pull
[Phase 1]: 2-lazy swing
[Stage 1]:  3-swing
[Phase 1]:  4-swing to a variable height
[Phase 2]: Blocking: the positioning of the hands and arms
[Phase 2]:  different postures of lockout
[Phase 2]: lockout: training 1 – hold over your head
[Phase 2]: exercise 2-squats over the head

[Phase 2]:  3-squat in the fourth quarter over your head
[Phase 2]:  4-lean forward
[Stage 3]: introduction, how to start moving
[Phase 3]: shock absorption and trajectory
[Phase 3]: exercise 1-one-arm pull with emphasis on cushioning
[Phase 3]:  2-lazy swing with emphasis on cushioning
[Phase 3]: – drill 3 – swings with focus on shock absorption
[Phase 3]: exercise 4: oscillation to a variable height with emphasis on cushioning
Training spurt for beginners
Breakthrough training for mid-level
Strategy of competition: the squat
Competition strategy: high and low position

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VOLUME 3: Long cycle

Long Cycle Jerk Review
[Stage 1]: start of movement, primary and secondary engines, correct timing
[Phase 1]: Trajectory and Balance
[Phase 1]: manual positioning and handle transition
[Phase 1]: exercise 1-pull with two weights
[Phase 1]:  2-double lazy swings
[Phase 1]:  3-double swings
[Phase 1]:  4-double oscillation to variable height
[Phase 1]: drill 5-cleans
[Stage 2]: rack Mechanics and key points
[Phase 2]: mastering the rack: exercise 1-Active rack meditation
[Phase 2]: mastering the rack: exercise 2-rack Meditation
[Stage 3]: key points, timing, primary and secondary engines
[Phase 3]: Thoracic extension
[Stage 3]: exercise 1-hitting weights
[Phase 3]: Training 2-chest Strikes

[Phase 4]: overview of the lock and lock position
[Stage 4]: positioning and rotating the arms and hands
[Phase 4]: exercise 1-holding up
[Phase 4]:  2-squats over your head
[Phase 4]:  3-squat Square walks
[Stage 4]:  4-lean forward
[Phase 5]: the correct way to absorb shock
[Phase 5]: correct hand placement
[Phase 5]: exercise 1 – kettlebell bumps with focus on shock absorption
[Phase 6]: the correct way to knock the bells out of the rack position
[Phase 6]:  1-pull with two weights with emphasis on cushioning
[Stage 6]:  2-double lazy swings with emphasis on cushioning
[Stage 6]:  3-double oscillation with emphasis on cushioning
[Stage 6]:  4-double oscillation to variable height with emphasis on cushioning
Training for beginners with a long cycle
Long Cycle JerkTraining for medium level
Competitive strategies: clean squat

Denis Kanygin – The Science Of Kettlebell Sport

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