- Face the wall, with toes touching the wall
- Use the wall to block you while you squat so you are forced to extend out which improves mobility (pictured above)
- Do not grab wall, hands out away from your body
- If you are tight to start and unable to perform the movement against the wall, step away from the wall to start. Keep working at being able to have your toes against the wall and squat down
Step 2: Use the stick or resistance band
Once you are able to master squatting with your toes against the wall, you want to extend it by utilizing the stick or resistance band (demonstrated at 3:25). Use the stick or resistance band to open the upper part of the spine by pulling it behind your head. Make sure to breathe and not hold your breathe. If you are tight, try utizling the band instead of the stick (3:43). The stick acts as a blocker if your arms try to move forward so that you are forced to improve your mobility and control by performing the squat while holding the stick or resistance band.
- Bring your hands together while holding the stick or resistance band over head and have a wide base with your feet
- Lock your elbows while holding the stick/band above with a close grip (demonstrated 4:11)
- perform squat against wall
- Hands wide again, but the feet are together (demonstrated 4:28)
- At the bottom the feet and knees are together
- Against the wall, with close feet and wide grip on the stick/band pull yourself down towards the ground
Make sure to utilize your core as you pull youself down while not allowing yourself to touch the wall. This is a great way to work on controlling your movement and body.
The final - Bringing it all Together
Hands together, feet together. DO NOT bend elbows. Lock the stick/band out overhead with the elbow straight and the hands close together. Your whole body will be under tension. The goal is to be able to perform this movement without using the wall to brace you on the way down.
That is it for Part 1! Again, we recommend watching this video a few times or different sections a few times before moving on. You will pick up on important pieces as you start to understand the goal of the movement better. If you think of this in terms of a progression which is designed to be harder each time, it helps you understand that by mastering each progession you gain more control over your body and posture which in turn gives you more control on the mat!
MANY THANKS TO STEVE COTTER
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.
In spite of his busy international teaching schedule, Steve finds time to develop and oversee physical conditioning for numerous professional athletes from Major League Baseball, as well as teaching clinics for university strength and conditioning programs.
Combining his expertise in Martial Arts, mobility, flexibility, and Kettlebell Training, Steve Cotter is a go-to source for MMA fighters, various military units and elite athletes who need to develop their minds and bodies to their highest potential.
In September, 2012 Men’s Health named Steve Cotter one of the 100 Fittest Men of All Time.
Some of Steve Cotter’s professional accomplishments include:
➢ Founder and Director of the IKFF-International Kettlebells & Fitness Federation
➢ International lecturer and teacher on 6 continents and over 50 countries
➢ Kettlebell Expert for the about.com online network
➢ One of Men’s Health Magazines “100 Fittest Athletes of All-time”
➢ Creator of Steve Cotter’s Kettlebell University online eduction portal
➢ Nike China Featured Presenter
➢ Consultant to numerous professional and NCAA sport teams, including NFL, MLB, NHL, University of Texas
➢ Subject Matter Expert to US Navy SEALs at Virginia Beach, VA
➢ Strength & Conditioning instructor for US Marines at Quantico Marine Corps Base
➢ Author of Kettlebell Training, by Human Kinetics Publishing
➢ Creator of the Encyclopedia of Kettlebell Lifting and over a dozen DVD’s
➢ Keynote Speaker for CPTN, Canadian Personal Trainers Network
➢ Panel Speaker for Donna Karan’s Urban Zen Initiative, NYC
➢ Featured Presenter for Fitness Industry Conferences IDEA World, AFC, NSCA, CPTN, ECA, IPEX, Perform Better Summit, Body Power Expo, Nike China, FIBO China
➢ Bachelor of Science Degree in Kinesiology, San Diego State University 2001
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