Steve Cotter Part 2: Squat & Press Variations

Steve Cotter Part 2: Squat & Press Variations

Posted by Kettlebell Kings on 15th May 2018


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.

SOts Press

  • 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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Steve Cotter demonstrates Squat and Press variations with his Competition Kettlebell

Pictured above is a Powder Coat Kettlebell and a Competition Kettlebell


Kettlebell Press Variations

As you master the weight you are training with, you will need to increase the weight in order to keep improving and strengthening your squats and press. If you do not have access to more weights, you can change how you hold the bell in order to make it more difficult (1:52) by pressing it with the base of the kettlebell, open palm on the bell or bottoms up which requires more control and better technique. To read and watch a full post of all the variations that are possible you can read about Unlimited Press Variations.


As far as the training goes, you can do any number of repetitions depending on your goals. Here is a helpful article which details how many repetitions you should be doing, depending on what you are trying to acheive.

  • Strengthening specific muscles: 1-3 reps, EX: 1-3 reps of any movement like squats
  • Strengthening and building push power: 4-6 reps
  • Increasing explosiveness: 7-9 reps
  • Building endurance: 10-20 endurance.
  • Building mental toughness and conditioning 21- 100 reps

So, for example, let us say your goal is 'Strengthening and building push power' and you find you can do 4-6 reps easy in the Sots Press with your current training weight. You could move to one of the variations illustrated above and keep progressing in harder formats while using the same weight.

Sample Workout

Over time it would be helpful to try all of the different rep numbers above, with grappling you will want to spend some time increasing your explosiveness, strengthening and building push power so you can do different sets and reps over time. For example, if your goal to start is to build explosiveness, do 5 sets on each side of the Sots Press of 7-9 reps. You would do 10 sets total with 5 on each side of 7-9 reps. You want to use a weight that is a struggle to get the 7th rep on the 4th and 5th sets. If you do not struggle then try one of the Press Variations.

If you have any questions, just add them in the comments section below! Make sure to subscribe to our blog posts by signing up in the form on the right side if you are on a desktop or below this post if you are on a mobile device!

Make sure to subscribe to the blog for updates by filling in your email under 'SUBSCRIBE TO EMAIL UPDATES' depending if you are viewing this on mobile (it is at the very bottom) or desktop in the right hande column.

What Is Next?

If this is your first time reading one of our posts, we create kettlebell workouts in collaboration with kettlebell lifting champions and experts which are designed to give you maximal results and not take up much of your time. We send these to your in box automatically every week! We recommend you read more about receiving a quick, free, dynamic kettlebell workout every week you can click below.

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

Steve Cotter Video Links:

http://www.menshealth.com/fitness/fittest-men-all-time

http://www.menshealth.com/video/steve-cotter-kettlebell-basics#/video/all

https://www.youtube.com/watch?v=id5QM1pTkVY

https://www.youtube.com/watch?v=aqt0Bs2WpfA

You can learn more about Steve Cotter here:

IKFF:www.ikff.com

Twitter: www.twitter.com/stevecotterikff

Facebook: http://www.facebook.com/stevecotterikff 

Pinterest: www.pinterest.com/stevecotterikff

Youtube: www.youtube.com/IKFFChannel 

As far as the training goes, you can do any number of repetitions depending on your goals.
is a helpful article which details how many repetitions you should be doing, depending on what you are trying to acheive. 

Strengthening specific muscles: 1-3 reps, EX: 1-3 reps of any movement like squats Strengthening and building push power: 4-6 reps  Increasing explosiveness: 7-9 reps Building endurance: 10-20 endurance. Building mental toughness and conditioning 21- 100 reps

So, for example, let us say your goal is 'Strengthening and building push power' and you find you can do 4-6 reps easy in the Sots Press with your current training weight. You could move to one of the variations illustrated above and keep progressing in harder formats while using the same weight.

Sample Workout

Over time it would be helpful to try all of the different rep numbers above, with grappling you will want to spend some time increasing your explosiveness, strengthening and building push power so you can do different sets and reps over time. For example, if your goal to start is to build explosiveness, do 5 sets on each side of the Sots Press of 7-9 reps. You would do 10 sets total with 5 on each side of 7-9 reps. You want to use a weight that is a struggle to get the 7th rep on the 4th and 5th sets. If you do not struggle then try one of the Press Variations. 

If you have any questions, just add them in the comments section below! Make sure to subscribe to our blog posts by signing up in the form on the right side if you are on a desktop or below this post if you are on a mobile device!

Make sure to subscribe to the blog for updates by filling in your email under 'SUBSCRIBE TO EMAIL UPDATES' depending if you are viewing this on mobile (it is at the very bottom) or desktop in the right hande column.

What Is Next?

If this is your first time reading one of our posts, we create kettlebell workouts in collaboration with kettlebell lifting champions and experts which are designed to give you maximal results and not take up much of your time. We send these to your in box automatically every week! We recommend you read more about receiving a quick, free, dynamic kettlebell workout every week you can click below. 

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: