Steve Cotter

💪🏻 I help people eliminate chronic pain and move better than they did in their 20s 🏆 Men’s Health Top 100 Fittest All-Time 🥇 IBJJF World Master

[Steve Cotter @SteveCotterIKFF]

Crafted by a legend, built for champions.🏆💪

Our ZIVA Signature 🔔 Kettlebells are designed w/ Steve Cotter, a pioneer in the kettlebell world and one of Men’s Health Magazine’s Top 100 Fittest Men of All Time.
These are kettlebells perfected for competition. The precision weighting, ideal ⚖ balance, and flawless handling embody Cotter's legacy and make these kettlebells the ultimate choice for both rigorous training and top-tier competition. 🌍
Experience the strength of a true competitor. This is #ZIVAStrength

[Steve Cotter @SteveCotterIKFF]

Come celebrate the legend of Steve Cotter ❤️1970-2025

Sunday, March 16
12-6 PM
Harry Griffin Park
La Mesa, CA

Steve inspired and empowered us all to our greater capacities, so there’s no better way to celebrate Steve’s life than by having a big workout party.

We invite you to join us in a park in San Diego where Steve worked out and led small group classes for years. 

Drawing from Steve’s Irish ancestry, we plan to have a true celebration of life, ‘Steve Cotter style’ on Sunday, March 16 over the St Patrick’s Day weekend 🍀

We’ll have mats for those of you who want to roll BJJ style as well as plenty of kettlebells and other functional fitness toys/tools.  

Who knows, you might even have the chance to win one of our “Love with a Capital L” t-shirts by doing the most pistol squats or other feats of strength at the party! ☺️

Come raise a glass & a kettlebell with us to celebrate the life of our friend, father, brother, teacher, coach Steve, and the call to greatness that Steve has inspired in all of us.

If would like to help develop Steve’s greater mission, please reach out to [email protected].  

To RSVP, head to the link in the bio or paste this link in your web browser of choice: https://t.co/hKJATqDAU6

See you soon!

Sending you all Love with a Capital L ❤️

[Steve Cotter @SteveCotterIKFF]

A message from Steve's family, students and friends. We have all been impacted by the shock of Steve's sudden passing. In honor of Steve Cotter, our father, our brother, our friend, teacher and mentor, together we commit to continuing Steve's mission of Health, Fitness and Love with a capital L. Please stay in touch.

For information about Steve's Celebration of Life, please reach out to us @ [email protected]

[Steve Cotter @SteveCotterIKFF]

My son Daniel Cotter @cotterbjj a few highlights from his gold medal performance today at @tapcancerout Jiujitsu competition today in San Diego.
There was nobody in his weight division so he moved up to lightweight for today’s matches. He displayed versatile game w some classical Jiujitsu as well as some creativity.
The process doesn’t change whether you win or lose. It’s back to the mats for more refinement.
Next week, Daniel and I along with Professor @tone_zuazo we’ll fly up to San Jose for the IBJJF San Jose open. We are all competing in both gi and no gi.

[Steve Cotter @SteveCotterIKFF]

❌ Pain Isn’t Just in Your Body—It’s Stored in Your Memories

What we experience as pain is often a memory stored in the fascia or cellular structures of your body.

The body remembers trauma much like an old computer running outdated software.

Those outdated files can create tension and discomfort, even years after the initial issue is gone.

The good news? You don’t have to live with that pain.

By doing inner work to identify where you’re holding onto those memories…

And pairing it with outer work like targeted movements and stretches…

You can start to unwind the tight spots that are keeping your body in pain.

Pain is your body asking for attention.

Listen to it, and you can begin to release it.

Want to learn how to release stored pain and move freely again?

Reply COURSE to get your free copy of The Pain-Free Longevity Blueprint 🙌

[Steve Cotter @SteveCotterIKFF]

❌New Years Resolutions Don’t Work (Do THIS ⬇️ Instead)

Instead of making a New Year’s resolution, make a New YOU resolution.

Why?

Most resolutions fail because they’re built on big, unrealistic changes that can’t be sustained.

I find focusing on kaizen works much better.

This is continuous improvement through daily, incremental progress.

Kaizen is the idea that small daily deposits compound into big results over time.

Here’s one way I practice Kaizen:

I commit to doing some form of movement everyday.

Doesn’t need to be a specific type of movement.

If you want to start making small, daily changes that lead to pain-free living and long-term progress…

Reply COURSE to get your free copy of The Pain-Free Longevity Blueprint 🙌

[Steve Cotter @SteveCotterIKFF]

How to Create a Positive Relationship With Yourself ❤️‍🩹

Here are 3 ways to create a more positive relationship with yourself:

1️⃣Stop viewing yourself as something that needs “fixing.”

Your body deserves care, not punishment.

2️⃣Replace negative self-talk with compassion.

Encouraging yourself creates a safe space for your body to heal.

3️⃣Focus on movement that makes you feel good.
I understand feeling “good” is relative.

But I simply mean mobility, strength, and flexibility exercises that build you up instead of breaking you down.

Movement you enjoy that reminds you how capable you are.

Heal your mind, and the body will be more willing to follow.

In my free course, The Pain-Free Longevity Blueprint, you’ll learn how to…

✅Eliminate Chronic Pain,

✅Reverse Your Biological Clock By at Least 5 Years

✅Perform Better Athletically Than You Did in Your 20s

Type COURSE in the replies to get your free copy ⬇️

[Steve Cotter @SteveCotterIKFF]

It’s been a while since I’ve done them but last time I was working on those, I worked up to a five minute asymmetrical with size parallel, and put books on the thighs. Once I got to five minute, I started doing it holding a kettlebell in goblet or double kettlebell in rack. Nice 🔥

[Steve Cotter @SteveCotterIKFF]

Exercises to Help You Release Lower Back Pain 😰

I think @ painacademy puts out some great advice.

Wall sits work for back pain because when you do them, your glutes, quads, and core are working.

It strengthens those muscles so your lower back doesn’t have to carry the load.

But I want to give you another movement option if you have back pain.

(Watch the video to see me demo 😌)

✅Kneel on a soft area such as a mat or carpet.

✅Have your big toes together and your knees wide.

✅Reach your hands out in front.

✅Now use your hands to push back, sitting your hips back as far as you can.

✅ You’re going to circle forward dropping your hips to the floor as you inhale looking up…

Then you’re going to circle back as you exhale looking down.

Do 10 circles in each direction, coordinating the movement with your breathing.

If you found this helpful let me know in the replies.

[Steve Cotter @SteveCotterIKFF]

95% Of People Never Escape Their Pain Because They're Doing This 1️⃣ Thing Wrong 

The majority of people treat their pain by masking it.

 Whether it's with medications or with temporary fixes. 

While these things are valid tools to minimize suffering…

Until you address the root cause, that pain will always come back.

Strengthening and mobilizing your body the right way can heal the source of your pain, not just cover it up. 

If you keep avoiding the real issue, you're setting yourself up for a lifetime of pain. 

I help people break free from pain so they can live and move to their full potential.

If you're ready to stop making the mistakes that are keeping you in pain, type “COURSE” in the replies to get my free course, The Pain-Free Longevity Blueprint.

[Steve Cotter @SteveCotterIKFF]

Why Breathing is the Missing Link During Your BJJ Training ⬇️

If you're gassing out during your rolls, your breathing is the problem…

Not your cardio. 

In Brazilian Jiu-Jitsu, your breath is just as important as your technique. 

Train yourself to breathe deeply through your nose and into your belly. 

This keeps your nervous system calm and your muscles oxygenated. 

Try pairing your breathing with your movements.

Exhale when exerting force, like during a sweep or an escape…

And inhale as you reset. 

Better breathing means better endurance, sharper focus and fewer mistakes on the mat. 

Want to master your breathing and improve your athletic performance in any sport? 

Reply “COURSE” to get my free course, The Pain-Free Longevity Blueprint, that will teach you how 😮‍💨

[Steve Cotter @SteveCotterIKFF]

@nut_history As a kid living in Philadelphia and watching the 76ers, I really despised Larry Byrd at that time

[Steve Cotter @SteveCotterIKFF]

@jkrafeedie Thank you for your interest, John
I have just followed you, but I can’t currently send you any information by DM. If you care to follow me back, I’ll be able to correspond with you by DM and will send you the information there.

[Steve Cotter @SteveCotterIKFF]

Why Your Stretching Routine Isn’t Working 👎

Static stretching alone isn't enough. 

When you stretch, your body doesn't learn to move efficiently… 

And tightness can return quickly.

What's missing is mobility work and dynamic stretches that target your full range of motion.

Start incorporating active mobility.

Exercises like…

✅Hip circles
✅Shoulder dislocations
✅Dynamic lunges

These will open up tight areas and keep your body moving freely.

If you want to relieve chronic pain and perform better athletically than you did in your 20s… 

You'll need to do more than just stretch. 

I cover everything you need to do in my course, The Pain-Free Longevity Blueprint. 

Type “COURSE” in the replies to get your free copy.

[Steve Cotter @SteveCotterIKFF]

@SchwiftyPool Dan Fouts

[Steve Cotter @SteveCotterIKFF]

@flowwithaj That’s awesome to know, brother yeah it’s a really great stretch for going deep into the hip and releasing the lower back one of the most powerful in my experience

[Steve Cotter @SteveCotterIKFF]

Want To Relieve Lower Back And Hip Pain? Try This Stretch 😌

Many people don't realize that tightness and weakness of the hip flexors can cause lower back pain, hip pain, and injuries ❌

I used this stretch, along with other healing principles, to relieve my lower back pain over a decade ago.

Want to learn how I did it? 

Reply “COURSE” below, and I'll send you a free copy of my new course, The Pain-Free Longevity Blueprint.

[Steve Cotter @SteveCotterIKFF]

@flowwithaj Thanks a lot, brother. I appreciate you.

[Steve Cotter @SteveCotterIKFF]

3 Kettlebell Exercises You Should Be Doing Regularly 🔁

1️⃣KB Swing

Strengthens: posterior chain (back body)

Kettlebell swings are also good for developing your cardiovascular fitness!

2️⃣Goblet Squat 

Strengthens: legs and core

3️⃣KB Windmill

Strengthens: Low back

KB windmills also improve shoulder and core stability!

If you want more videos on how to train effectively with kettlebells, let me know in the replies below ⬇️