IKFF Kettlebell Lesson 2 with Steve Cotter - Depth of Squat in Swing
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- Опубликовано: 8 фев 2025
- IKFF Lesson #2 with Steve Cotter on how to find proper depth of knee/hip flexion in the Kettlebell Swing
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I came to your channel based on Athlean-X’s recommendation. Your instructions are clear and you don’t have bs intros. You’ve got a new subscriber!
I always come back to the basics..and it's always Master Cotter teaching them. Steve Cotter is more than a reference.
Thank you for your kind words I appreciate that
And now I know why I haven't been able to do many reps when I do swings lol. Thanks for this tutorial, Steve! Extremely helpful to say the least!
Glad it helps you
These are not instructional videos, these are RUclips gold! Love it!
WOW! This was probably one of the most valuable videos I've ever seen. I've been working with kbells for about 7 years and ALWAYS debated with myself if I was squatting too low on my swing. The correcting technique is invaluable. Thank you Steve, thank you SO much!
Can’t believe I’m just hearing about this channel, but I had heard your name before on Joe Rogans podcast. Started with KBs about a year ago and this instructional means so much. I definitely moved up in kgs way to fast without good form! Time to go back and make it proper. Thanks Steve!
I've got nothing to add but a whole heap of gratitude to Mr. Cotter. I just got into KB and was definitely under the impression that deep squat=good, but after modification per this video it was a totally different workout, much more targeted. Thanks Steve!
Excellent information as always Steve. I think it was Pavel T. who said to imagine the kettle bell as being a wrecking ball and your arms are the lever.
Steve is the man! Maybe this should be required viewing for a lot of cross fit gyms out there :)
Steve your videos are the best instructional lessons for kb. I have been using these as part of my training for two mths now. However you have taught me key things to remember and proper form, also energy expenditure vs raw strength. Thank you!
I really appreciate your videos. I stumbled on them and I realise now many of the mistakes I've been making. These videos are much less phenomenal than some of the others around but much more informative. That's really more important to me. Thanks for these.
This is awesome. Not just because you are a great KB coach and because you're points in this video are rock solid (a good point that I hadn't thought about is the fact that the quads will fatigue rapidly with to much squat depth), but also because you are using the same teaching technique with an extra KB under the one in action to decrease depth as I do in my KB classes. Guess who I learned that from? Yep, Thierry Sanchez. Amazing how these teaching tips can go around the world. Good job Steve!
Outstanding instruction, thanks Steve!
awesome snatch demo man. You are the king of the kettlebells!
great to be part of steve's classes in pune last week. doing great job sir as person u r phenomenal
Thank you jbgood3208. The general purpose is the anatomical "matching" breathing which works well with high-repetion, endurance-based lifting (like KBs). The breathe exhales as the body compresses/flexes, and inhales while expanding/extension. It contrasts with biomechanical or "paradox" breathing, in which the opposite breathing is used, such as in 1 rep max training (heavey squat = inhale on squat and exhale as standing).
best kettebell swing video ive seen - thanks!
This dude is freakin' awesome! Thanks Steve for the MUCH needed info!
Thanks for starting this series! I can't wait to see what you post next!
Steve, you are an awesome teacher. Thank you so much for all that you do.
Solid video. It was so clear. I'm very new at this, about a week in. Thank you so much.
Great video. Super helpful tips. Made me realize I was squatting way too much and using my arms too much in the swing.
Great content. You did teach this when I took my cert with ikf in 2008 but it good to have this type of reinforcement. Keep it coming
Simple, clear, easy to understand... thank you!
Hi jbgood3208, thank you. This is a corrective drill to correct oversquatting (too much quad/knee dominant and not enough hip/glute dominant). Very easy way to teach a person to hip hinge rather than to squat during the Swing.
Thanks Steve for another brilliant video!
Thank you for sharing this knowledge with others for free.
Amazingly clear instruction, thanks!
Thank you for explaining it the way you did! I have indeed been squatting too deep up until now.
Great Video! I hope to assist to a IKFF Certification soon, Thanks for the great instruction, a lot of people must see this video!
awesome information
so good steve keep the videos coming!
great video steve love the idea of the bell underneath will really make the student remember not to squat .respect!!!!!!
Mr. Steve, you have been a huge inspiration for me for quite a few years. Thanks for all you bring to the industry! I had suggested a buddy of mine to check out your vids for technique....He brought to my attention that you exhale an the downswing in a lot of your videos. Is there a specific reason you utilize this specific technique?
THAT was AWESOME Instruction!!! Thanx!!
Great stuff as always, Steve!
+murilocaruy glad to help!
Thanks a lot for this tricks. Help me to correct the swing.
Thank you very much,it was an eye opener for me!
Excellent explanation! thank you!
Excellent…TY
I watched the video twice and commented twice because this drill is so useful! Thanks again Steve!
My thanks for such clear instructions!
steel won't break, as long as you don't do on nice floor, should not have any problems. Some paint comes off the KBs is about all the damage. Now if you do with cast iron KBs, good chance of cracking one.
Excellent video thanks for this, I was killing myself trying to do more of a squat movement. Dangerous as well as its easier to loose balance whilst squatting/swinging.
@tommccawley It is nonsensical to make things harder than they need to be, in KB lifting and in life. If you want it to be harder---use a heavier KB, do more, etc-DON'T make each rep harder than it needs to be. It will be more taxing to clench all your muscles during any activity you do, if your goal is to tire out as quickly as possible, but that is not a good idea-for health or for performance.
great drill using a 2nd bell i have this problem with some students i shall be using this.
Great Vid
Peace
excellent video, many thanks for uploading this!
Clear explanations, many thanks!
Excellent
@tommccawley With regard to GPP benefits, the increased efficiency doesn't decrease the value of the swing; in fact the increased frequency allows for greater development of GPP. You are looking at it on a rep-for-rep basis, which is not the point of Kb lifting in the first place. Rep-for-rep, then of course using a deeper squat will tire you out more. But KB is not for single reps or low reps, it is for HIGH reps.
Is there a similar video tutorial dealing with cleans and the snatch that involves everything Steve mentioned such as the level of squatting?
Also any advice on preventing or minimizing callus on the palms when practicing with the cleans and snatches?
Exellent vid...Extremely useful. many thanks. Regarding breath - I would tend to EXhale (out) when the bell is up/infront of me and IN-hale when the bell is on way down...is there a school of thought on this reagrding perfoemance and breath or a benifit of either way? Some people breath out on the way down...I breath out on the up because it mimics a punch for my boxing training. cheers stevie uk .
i see you use both the thumb facing forward and thumb facing back on the swing/clean. Any rules for when to use which one?
@tommccawley So the question becomes which method allows you to work longer, ie to do more reps? If your goal is simply to make each rep as hard/taxing as possible, then why not use a Barbell, which of course, rep-for-rep would be more much taxing (Deadlift) than a KB swing ?
Bottom line is, what enables you to do the most amount of work- and the answer is that which enables you to sustain your effort over the greatest period of time.
If you watch his video dealing with snatch trajectory, you'll find a better way of "throwing" and "catching" the bell so as not to scrape your palms while bring the bell down. I was getting terrible blisters on my hands as well, but after changing my style and using chalk, they haven't come back.
Thank you Sir.
It is great instruction! Thanks a lot!
The G.O.A.T
Excellent teacher!
Except for the double squat with kettlebells on the outside of legs. It's primarily a leg exercise used for ski training.
Nice idea for correcting the swing. You can also use a sleepy cat instead of a bell.
thanks a bunch dude!
great video, keep up the good work!
Great 👍
Hi I have a hollow back. This is the problem, when I am getting back with my hip und lifting my chest during the swing. What should I do?
liked and subscribed
start out with squat -swing and shift to hip-swing ??? good workout ???? max effect per time?
John Bandaru a lot of different ways it can be approached. At end of day, total volume is what will develop highest level of fitness. Using more quads (squat) will fatigue you faster, and using more hips (hinging) will allow longer duration, more reps.
@IKFFChannel -- ergo the 3pood cmp style KBell, correct?
@tommccawley Tom there really is no debate. HS cannot compete with a well-trained KB athlete in any respect, with the exception of heavy pressing; but again, a strong KB presser is still a mediocre powerlifter, so if the goal is to increase maximal strength, powerlifting trumps kettlebells in any case.
what shoes are you wearing Steve...they look like joggers...??? thought flat heels were the safe ones?
John Bandaru Hi John, yes flat soles are better; those just happened to be the shoes I had on at the time it was filmed, but normally I wear an OL shoe.
sorry Steve need some clarification...I'm not familiar with the term "OL shoe" ...is it a company/brand/type of shoe??...or are you referring to going barefoot??? (I'm from India..my .English is not so good... sorry....)...I love your videos.....has helped me a lot....
John Bandaru Olympic lifting maybe? hard soled shoes google them
T Hen yes that is correct
I was getting so much anxiety from expecting sound from the collision)
😜all is well, trained professional
That could be a very expensive way of checking if you're going too low.
Hi George, most guidelines are just that, guidelines. There are few absolutles. I do not agree with a rigid form that all must adhere to, because all are not the same. Your leverage is not the same as my leverage, etc. The principles are what is needed and the form can adapt while maintaining sound principles. I would guess that you are not hinging correctly during the backswing phase, loading the low back instead of the hips. Really push your hips back. Let me know if you find any difference.