Endurance is a defining physical quality in kettlebell lifting and is characterized as the ability to perform work for a long time at the required level of intensity, as the ability to fight fatigue and effectively recover during and after work. Distinguish between general and special endurance. The first is a part of general physical fitness, the second is a part of special fitness.

General endurance is the ability to continuously perform any work involving many muscle groups and making rather high demands on the cardiovascular, respiratory and central nervous systems. It is also known that a high level of general endurance is one of the main indicators of an athlete's excellent health.

General endurance serves as the basis for the development of special endurance and is acquired in the process of almost all physical exercises included in training, including special ones. But the best way to gain general endurance is long-term running of moderate intensity, skiing, cycling, swimming. During such work, organs and systems are greatly strengthened, especially the cardiovascular and respiratory systems, and their functions are improved.

To develop general endurance, long-term work in an aerobic mode is needed. Heart rate - 130-140 beats / min for less trained and 140-160 beats / min for more trained. In this case, not only long-term performance of the work is ensured, but its performance without excessive neuropsychic stress, with a high emotional level.

In kettlebell lifting, as in all cyclic sports, the main means of developing general endurance is a long-term, moderate-intensity movement along the distance, if possible at an even pace. Naturally, this can be achieved not only by the uniformity of the pace of movement, but also by the smoothness of the distance, the invariability of external conditions.

In combination with classical exercises of a cyclical nature, sports games and aerobics, especially its strength types, can be used to develop general endurance.

Exercises that develop endurance and strength in the muscles of the legs and back

Half squats... I.P. - feet shoulder-width apart, feet are parallel to each other, a barbell or two weights are located on the upper back. The legs are bent to the same angle as during the half-squat before pushing out during the jerk. With the straightening of the legs at the knee joints, rise on the socks to the maximum height. I.P.

Front half squats... I.P. - feet shoulder-width apart, feet are parallel to each other, a barbell or two weights are held on the chest. The legs are bent to the same angle as during the half-squat before pushing out during the jerk. With the straightening of the legs at the knee joints, rise on the socks to the maximum height. I.P.

This exercise is more adapted to the clean and jerk, since when it is performed, the load on the gluteal muscles is practically excluded.

Jumping... I.P. - feet shoulder-width apart, feet are parallel to each other, a barbell or two weights are located on the upper back. When doing this exercise, try to use the calf muscles as much as possible.

Slopes... I.P. - feet shoulder-width apart, feet are parallel to each other, a barbell or one kettlebell is located on the upper back. Without bending your back, tilt your body forward, bend your legs slightly. The angles of inclination of the trunk and bending of the legs should be the same as when pumping the kettlebell back when performing a snatch.

Extension of the trunk (hyperextension)... Usually performed on a special bench. - large roller - above the middle of the thighs, the back of the ankles - under the small rollers, legs and torso are in one line, arms are crossed on the chest or behind the head. Tilt the straight torso forward and downward, not leading to sagging. I.P.

Exercises that develop endurance and strength of the extensor muscles of the arms

Bench press of two weights while standing... I.P. - as during the push.

Bench press of two kettlebells while sitting in a chair... I.P. - kettlebells in the position on the chest, the angle of inclination of the back of the chair is 10-30 degrees from the vertical, the angle of rise of the seat is 10-30 degrees from the horizontal.

Flexion-extension of the arms in the lying position.

Flexion-extension of the arms in support on the uneven bars.

Flexion-extension of the arms in a handstand on the uneven bars.

Exercises that develop endurance and strength of the flexor muscles of the fingers

Holding two weights in the hang.

Pumping is carried out as when performing a jerk.

Hanging on the bar... Can be performed on one or two hands.

All three exercises are done for a while..

Special exercises for practicing the clean and jerk technique

Pushing the bar off the shoulders... I.P. - legs are shoulder-width apart, feet are parallel to each other, the bar is located on the upper back and is held by the hands with a grip from above. The bar is pushed up onto straight arms only due to the effort of the legs, while the muscles of the arms are strained at the moment of fixation only in order to hold the bar. It is used at the learning stage to develop the skill of relaxing the upper shoulder girdle at the time of pushing out.

Keeping the kettlebells in the chest position and holding the kettlebells in the locked position... When performing these two exercises, you can move along the platform, turn around its axis, change the rhythm of breathing, try to reduce the tone of all muscles as much as possible. It is used at the stage of learning to develop the correct body position in I.P. to perform a push and at the moment of fixation, as well as at the stage of improvement for the education of special static endurance.

Ejection... I.P. - weights on the chest, fingers in a hitch. A half-crouch is performed before pushing and pushing the weights out, the fingers do not disengage, the crouching and fixation of the weights on straight arms are not performed, the upper shoulder girdle is relaxed, the arm muscles are strained only in order to give the weights the correct trajectory when moving up and returning to I. NS. It is used at the stage of learning to develop the skill of relaxing the upper shoulder girdle at the moment of pushing, as well as at the stage of improvement to develop endurance and strength of the leg muscles.

Timed jerk with dosed retention of weights on the chest and in the fixation position... The pace of the exercise and the holding time on the chest and at the top varies depending on which phase of the push requires improvement and on the individual characteristics of the athlete.

Special exercises to improve your snatch skills

Pumping the kettlebell in the hanging position... Pumping is carried out as when performing a jerk. During the exercise, you can shift the weight from hand to hand. It is used at the stage of learning to form the correct grip of the bow, develop the skill of relaxing the working hand and harmonize the movements of the legs and trunk, and at the stage of improvement to strengthen the flexor muscles of the fingers.

Throwing kettlebells on the chest... It is used at the stage of learning to form the correct millet of the hand into the bow of the kettlebell. As the skill is consolidated, the height of millet execution should be increased to the optimum for the jerk.

Keeping the weight in the locked position... When performing this exercise, you can move along the platform, turn around its axis, change the rhythm of breathing, while trying to relax the muscles as much as possible. It is used at the stage of learning to develop the correct position of the body at the moment of fixation, as well as at the stage of improvement to develop special static endurance.

Dash in the glove... It is used at the stage of improvement in case of abrasions on the palms, as well as to increase the endurance and strength of the flexor muscles of the fingers. Gloves should be woolen or semi-woolen, and the bow of the kettlebell should be thoroughly cleaned of magnesium before performing the exercise in order to reduce adhesion and increase the load on the flexor muscles of the fingers.

Snatch with extra swings... It is used at the stage of learning to develop the skill of relaxing the working hand and coordination of movements of the legs and trunk and at the stage of improvement for the development of special endurance.

Snatch with dosed holding of the kettlebell in the hanging and fixation positions... The pace of the exercise and the holding time in the hang and above varies depending on which of the phases of the snatch requires improvement. The exercise is used at a special preparatory stage of the annual cycle.

Special exercises for practicing long-cycle pushing technique

The long cycle push can be divided into two parts: pushing the kettlebell from the chest and lowering the kettlebell to the hanging position, followed by throwing it onto the chest.

The first part is no different from the exercise of the same name. Therefore, special exercises for practicing the technique of this part are no different.

Let's consider only special exercises for practicing the technique of the second part.

Pumping weights in the hanging position... Pumping is carried out as when performing a swing. It is used at the stage of learning to form the correct grip of the arch, develop the skill of relaxing the arms and harmonizing the movements of the legs and trunk, and at the stage of improvement to strengthen the flexor muscles of the fingers.

Lowering kettlebells to the hanging position followed by casting to the chest... It is used at the stage of learning for the formation of the correct insertion of the hands into the bows of the kettlebells and the optimal casting height, which ensures the drop of the kettlebells on the shoulders simultaneously with the setting of the elbows on the crests of the iliac bones.

Lowering the kettlebells to the hanging position, followed by throwing them onto the chest with additional swings... It is used at the stage of learning to develop the skill of relaxing the arm and harmonizing the movements of the legs and trunk, and at the stage of improvement for the development of special endurance.

Jerk on a long cycle with dosed holding of the kettlebell in the hanging and fixation positions... The pace of the exercise and the holding time in the hang and above varies depending on which of the TDC phases requires improvement. The exercise is used at a special preparatory stage of the annual cycle.

Flexibility Exercises

Flexibility is understood as the degree of mobility of the links of the musculoskeletal system relative to each other, which is determined by the amplitude of motion in the joint, which in turn depends on the structure of the joint, joint capsule, ligaments, strength and elasticity of muscles, and body temperature.

Flexibility exercises simultaneously strengthen joints, ligaments and muscle fibers, increase the elasticity of muscles, their ability to elastically stretch, which is a very effective means of preventing muscle injuries.

Flexibility can be general or specific.

General flexibility is the mobility in all joints, allowing a wide range of movements to be performed with a large amplitude.

Special flexibility - significant or even extreme mobility in individual joints in relation to the requirements of the chosen sport.

In kettlebell lifting, the ability of antagonist muscles to stretch in movements with a large amplitude is of great importance for the effectiveness of competitive exercises fulfillment. The more elastic they are, the more mobility in the joints and the less resistance these muscles exert during movement, the less strength is required, the more rationally it is used, the higher the speed and efficiency in technology.

The material offered below is suitable for all types of activities: both sectional and lesson and independent.

Warm up

Before starting the complex, you need to warm up. Otherwise, you can get injured or the first exercises will be spent on warm-up, and fatigue will come faster. The warm-up includes: slow running - 3-5 minutes; 6-8 exercises (2-3 for the muscles of the arms, trunk and legs), performed 10-15 times; 2-3 accelerations for 20-30 m. If classes are held at home, then running can be performed on the spot, and each acceleration can be replaced by 10-15 jumps up from a half-squat.
In addition, we recommend one warm-up exercise with a kettlebell, which allows you to tune in to the exercises of the complexes.

Warm-up exercise.

I.p .: feet shoulder-width apart, a kettlebell with a handle across it is placed in front of the legs. Bend your legs, keeping your back straight, with both hands grip from above to grasp the handle of the kettlebell. Quickly unbending the legs, raise the kettlebell along the body up to outstretched arms. Then, bending your legs, lower the kettlebell along your body and place it on the floor. Make sure that your back always remains straight. Raising a weight - inhale, lowering - exhale. The exercise is performed only 3-5 times in one approach.

Hitch

At the end of the complex, a cool down is performed. Its purpose is to calm the body and activate recovery processes. If this is not done, after a while, painful sensations in the region of the heart may appear, and recovery by the next workout may be incomplete. Therefore, you cannot neglect a hitch, even in the case of a limited time. It is better to skip any exercises of the complex, but not a hitch.

The cool down includes a slow run of 3–6 minutes. and stretching exercises. You can replace running with jumping rope for 1.5–3 minutes. or simulate jumping rope. At the end, you can add a special set of acupressure massage or perform any other restorative complex. Everything is very simple, but effective. It is on this simplicity that many want to save time and pay with health.

The philosophy of the complexes

All complexes (except the first) start with two classic exercises... First, almost all muscle groups are involved. Secondly, they are the main exercises of kettlebell lifting, in which competitions are held and categories are assigned. The rest of the exercises in the complexes are additional.

If the exercise is performed with one hand, then after rest it must be performed with the other hand, and perform the same number of repetitions. To this end, it is necessary to start the exercise with the weakest arm (leg), and then perform the same number of repetitions and approaches with the strongest arm (leg).

When performing exercises with kettlebells, you should pay special attention to maintaining the correct posture. You should not bend while holding the kettlebell and performing the exercise with it. In addition, during any bends, the back in the lower back should be arched.

Breathing during exercise should be combined with movement and be uniform and continuous (unless otherwise indicated). This means that inhalation (exhalation) should begin at the moment of the beginning of the movement and continue throughout its entire length, and with the end of the movement, inhalation (exhalation) should end. With the beginning of the movement in the opposite direction, exhalation (inhalation) begins, etc. If the movement is slow - a slow inhalation (exhalation), and if it is fast - fast. In exercises with weights, as a rule, an exhalation is performed during the greatest load. This contributes to better functioning of the cardiovascular system.

For the development of explosive efforts, it is recommended to overcome the resistance of the kettlebell at a faster pace, and to work out the muscles more, to lower it at a slower pace.

Sets and reps

All exercises of the complexes are performed 4-8 times, in 2-8 approaches. The first week of classes in the first complex, all exercises are performed in one approach, the second week in two approaches. Then you can continue to engage in two approaches or gradually increase their number. All other complexes can be started immediately with two or more approaches.

The number of sets in different exercises may be different. For example, the first two exercises are designed for 8 approaches, and all the rest - for 2... Or the number of approaches varies depending on the well-being and readiness of the trainees.

Kettlebell weight

The weight of the kettlebells is selected for each exercise. It should be such that the exercise can be performed freely 4–8 times without disturbing the posture and structure of movements.

Rest between sets

The duration of rest between sets is from 30 sec. up to 2 min. If it is larger, it is necessary to reduce the weight of the kettlebells. The duration of rest is determined by heart rate or respiration. At the end of the rest, the pulse should drop to 120 beats / min., And breathing should calm down.

Duration of the lesson

The total duration of the lesson should be from 30 minutes. up to 1 hour. If the lesson is shorter than 30 minutes, then the healing effect will be less.

In each lesson, the entire complex should take the same amount of time - of course, with the same number of approaches and repetitions. If more time is spent, then this indicates that the body did not have time to recover from the previous training. The timing begins before the first kettlebell exercise and ends after the last set in the last kettlebell exercise.

Number of lessons per week

The number of lessons per week is from two to five. With five sessions, their duration should be within 30 minutes.

Additional exercises for complexes

1. Additionally, in exercises with kettlebells, you can include an exercise to increase the volume of the chest (pullover). The exercise is performed with light dumbbells. I.p .: lying on a bench, feet on the floor, dumbbells (1-2 kg) are held with straight arms above the chest. 1 - lower your hands behind your head, trying to touch the floor, expanding your chest as much as possible - inhale. 2 - return to SP - exhale.

The exercise is performed with rapid breathing, immediately (without rest) after difficult exercises, such as snatch, jerk, squat, jumping, etc. It is performed with a minimum load and in full amplitude, with a maximum deflection in the thoracic region, always in combination with breathing. The exercise is performed until breathing is completely restored, as a rule, 10-15 times. That is why it is also called breathing exercise.

There are no abs exercises in kettlebell complexes. A separate set of three exercises is offered for the abdominal muscles. It can be done during training or at any other time. Exercises for the press are performed 8-15 times in 2-3 sets. However, there is a difference in the use of the exercises for overweight and non-overweight students. The first is recommended to perform the whole complex twice. If exercises for the press are performed during training, then before the start of exercises with weights and at the end of exercises with weights. And if performed at other times - twice a day. The latter perform abdominal exercises only once. If in training - after exercises with weights, and at other times - once a day, at any time.

Exercises for the press

1. I. p.: Lying on your back, hands behind your head, legs bent at the knees so that your feet are on the floor. Raise the upper body, but make sure that the lower back is always pressed to the floor.

2. I.p .: the same. Raising the torso and left leg, touch the left knee with the right elbow, while leaving the left elbow on the floor. Return to i.p. and do the exercise the other way.

3.I.p .: the same. "Bicycle", straightening your legs along the floor.

Exercises for the press can be any and depend on the capabilities of the trainees. Here's an example for beginners.

Workout options

Those wishing to train with kettlebells are offered several options for training. It is recommended that you first familiarize yourself with them, and then choose the most suitable option and practice. Just don't jump from variant to variant every week of classes.

The first option - the main one - is suitable for more trained trainees or for those who use light weights.

The second option - separate - is more gentle: it distributes the load over two sessions.

For the third option - block - a smoother entry into training is characteristic. In addition, this option is more interesting as new exercises are introduced every week.

The fourth option - pyramidal - is designed to increase not only endurance, but also strength (the weight of the weights being lifted).

Basic option

A set of exercises is taken and performed for 1.5-2 months - in each lesson completely, then they take the second set and also do it for 1.5-2 months, etc.

There are two ways to improve the result.
You can increase the number of approaches without increasing the number of repetitions (4-5). Having reached 5-8 approaches, they begin to increase the number of repetitions.
Or they increase the number of repetitions with one or two approaches. After reaching 8-10 repetitions, add another approach, etc.
The first method is more suitable for people with a narrow-boned body type (asthenic), the second - for people with a wide-boned body type (hypersthenic).

List of errors when working with a kettlebell. What is critical and what do professional "strongmen" consider to be technical features? Read the article and try our weightlifting workout without mistakes!

Kettlebell is a truly Russian sport (today: a kind of weightlifting), which trains endurance. In addition to the heroic strength of kettlebell lifting, exercises of which involve all muscle groups, you will get pumped up pectoral muscles, biceps, back, legs, shoulders and even abs.

Until the end of the 40s of the XX century, kettlebell lifting in the modern sense, as a competition in strength endurance, did not exist. Although the kettlebells themselves have been known as a sports equipment since the end of the 17th century. Kettlebells, along with barbells and dumbbells, were used to develop physical strength or in circus performances.

Training in kettlebell lifting cannot be called technically difficult: the mechanics can be mastered in just 1-2 lessons, nevertheless, many mistakes are made when performing the exercises. Next, we will tell you which ones are critical and can affect the training result. Study and train correctly.

What is kettlebell lifting

A sport in which athletes perform vertical lifting of sports kettlebells at a time. Lifting kettlebells requires strength, endurance, and a special technique for performing the exercises. There are the following disciplines for men and one for women:

Men compete in the classic double event and the long cycle clean and jerk. Biathlon consists of two exercises: push of two kettlebells with two hands from the chest while standing and snatch of one kettlebell with each hand while standing.

Two-handed kettlebell push

One-handed kettlebell jerk

In the "snatch" exercise, one change of hands is allowed without placing the kettlebell on the platform. After the athletes have finished their performances in two events, the judges will calculate the points in the total of the biathlon.

Exercise "long cycle push" differs from the usual push in that the athlete, after lifting two weights with both hands, drops the weights to his feet and, without placing them on the platform, again throws them on his chest.

Long cycle kettlebell push

History

Kettlebell as a sports equipment has been used since ancient times to develop strength, endurance, to prepare warriors for military operations and Greek athletes for the Olympic Games. Kettlebells were also common in circus performances and at all kinds of fairs for competitions and entertainment.

Kettlebell lifting as such became widespread only in the middle of the 20th century. In 1948, the first competitions were held in which only kettlebells were lifted. There were no modern rules of kettlebell lifting at that time.

In 1962, the first competition rules were introduced. Then, after that, competitions were held between the athletes of the USSR. Kettlebell lifting was also actively introduced in the army. The rules of kettlebell lifting were constantly changing and simplified to attract a wider audience of athletes.

In 1985, kettlebell lifting became official, and in 1987 the All-Union kettlebell lifting federation of the USSR was created. In the 90s, the International Kettlebell Lifting Federation was created in its place.

Personalities in kettlebell lifting

Peter Krylov (1871), a human legend. This sport is not without reason associated with the name of the Russian hero Pyotr Krylov, who received the title of “King of Weights” in pre-revolutionary Russia.

Weighing 88 kg, he squeezed a two-pound weight 86 times in a row. Krylov Petr Fedotovich squeezed out 134 kilograms in the "wrestling bridge" position. He squeezed 114.6 kilograms with one left. In addition, spreading his arms to the sides, he held in each of them a kettlebell weighing 41 kilograms.

Ivan Denisov(1982) - Honored Master of Sports of Russia, 9 times world champion, 17 times champion of Russia, 4 times European champion in kettlebell lifting. Absolute record holder of Russia and the world in all kettlebell lifting exercises.

By mid-2005, Ivan Denisov had updated all records, and by the end of 2005 he became the absolute record holder in kettlebell lifting: 175 lifts in the classic clean and jerk, 281 points in total. In 2014, Ivan became an 8-time world champion and is considered invincible in his weight category.

Valery Fedorenko(1973), master of sports of the USSR, honored master of sports, master of sports of international class), world champion in 1993. At his first world championship in the category up to 80 kg, 20-year-old Valery pushed 127 times and pulled out a weight of 98, gaining 225 points, which could not “beat” the next 15 years.

Fedorenko is one of the main popularizers of kettlebell lifting in the United States. He introduced kettlebell lifting to overseas athletes in 1999, becoming the first official foreign kettlebell lifting expert in the United States. It was then that he began promoting kettlebells in the fitness industry. Thanks to his active teaching and competitive activities, everyone in the USA knows about kettlebells today.

Sergei Rachinsky (1970)- Honored Master of Sports of Russia in kettlebell lifting, Honored Coach of Russia, multiple champion of Russia and nine-time world champion, four-time champion of the RF Armed Forces, two-time champion of the RF Armed Forces in kettlebell lifting, Guinness Book of Records holder in weightlifting and kettlebell lifting, General Director of the Eurofitness club », Co-founder of the Russian Academy of kettlebell lifting, head of the Academy of kettlebell lifting and fitness (New York).

In 2013, Rachinsky established two world achievements in the snatch and clean and jerk of kettlebells. An hour was given for each exercise, and during this time Sergey made 1,557 jerks with a 16 kg kettlebell and 931 jerks with two 16 kg kettlebells. Record figures are officially recorded in the Guinness Book of Records, and Rachinsky became the first Russian to break the kettlebell lifting records of foreigners.

Pavel Tsatsulin (1969)- Master of Sports of the USSR, physical training instructor of the Soviet special forces, now living in the United States. Popularizer of training with kettlebells.

In 1998 Pavel published his first article “Vodka, pickle pickle, kettlebell lifting and other Russian entertainment” in MILO - a magazine for those interested in strength sports. In 2001 Pavel's book “Russian Kettlebell Challenge” was published, and Pavel became a leading kettlebell lifting instructor in the USA.

Several years later, the book “Introduction to kettlebell fitness” was published, and a little later - “Return to kettlebells!”. In the USA he is called the “King of Weights”.

Pavel has worked as an instructor for the US Marine Corps, the US Secret Service and the Navy Seals.

Sergey Rudnev (1967) - MSMK, five-time world champion in kettlebell lifting, president of the International Academy of kettlebell lifting and fitness, founder of the 32plus32.ru portal about kettlebell lifting.

Development of rules

At the dawn of the development of kettlebell lifting, athletes practiced triathlon - press, clean and jerk. There were no professional kettlebell lifters using strength endurance at that time, so weightlifters and strong amateurs took part in the competition. They could not lift the weights for a long time, so the results were rather low.

When professionals appeared in kettlebell lifting who developed special exercise techniques, the results increased dramatically. The performance time also increased to 40-50 minutes, which reduced the entertainment and could affect the popularity of the sport.

In 1982, the bench was excluded from the performance programs, and in 1989 a 10-minute exercise limit was introduced. At the same time, the first long cycle clean and jerk competition took place.

In the "snatch" exercise, it was forbidden to touch the shoulder and chest with the kettlebell when lowering the kettlebell, and the free hand should not touch anything during the exercise. The snatch began to be performed in turn with each hand.

Errors during training

Let's look at several types of errors.

Back pain

This is not an error, but a symptom caused by a technical error. After a well-developed training in kettlebell lifting, you should feel pain, but in the hips. But if you are concerned about the lower back, then it is already worth considering: most likely, this is an injury to the lower back (lower back).

How can you avoid this? When lowering the kettlebell on straight arms, do not end the movement at the body, direct it between your legs, as in the one-handed kettlebell swing exercise.

This movement will allow the back to be in a neutral position and redistribute the load on the hips.

Don't straighten up

Of course, it is important to put your feet shoulder-width apart, to bend them correctly at the knees, but keeping your back straight is also far from a secondary moment. Imagine that kettlebell lifting exercises consist of two different movements: flexion of the hip joint and straightening of the back.

Remember this rule and always follow this algorithm: put your feet shoulder-width apart, tighten your buttocks, then take your shoulders back slightly, opening your chest, and imagine that your head is stretching up. This way you will feel that your body is perfectly straight.

Can't concentrate

When performing exercises in kettlebell lifting, look directly in front of you, keeping your gaze on the horizon. Do not "shoot" with your eyes up or down to the sides to avoid injury, even if you notice a charming fit girl in the hall and she winks at you. A kettlebell that has fallen on your leg will obviously not make you more courageous and will not add professionalism to your image.

Control your weight

Choose weights so that you can do kettlebell exercises without cheating and feel every point of the trajectory. This issue must be approached carefully - if you do not control your weight, then it will control you, which will certainly lead to injuries.

Ivan Denisov's opinion:

The main reason for mistakes, when an athlete has been practicing for a relatively long time (about more than 1 year), is the too early transition of most athletes to heavier kettlebells. This breaks down the technique of competitive exercises. The reason for this is the primitive system of assigning sports categories in kettlebell lifting, where there is a whole gap between the weights of kettlebells. An athlete after 1 adult category immediately begins to master 32 kg, but before that you need to go gradually.

Use two-handed exercises in the beginning

One-handed kettlebell lifting is also a great cardio exercise and a good workout for increasing grip strength, but the uneven load can seriously overwhelm a beginner. At first, it is best to stick to "two-handed" exercises, such as squats and or sumo-style deadlifts.

Kettlebell squats

Sumo Kettlebell Row

Raise your arms above your head

At the top, the weight should "freeze" somewhere between the waist and shoulders. The heavier the weight seems to you, the lower the upper point of the exercise should be. How to find this position? You will feel that the kettlebell is high enough, feeling its weightlessness for a second.

Only focus on rocking

Remember that the start and finish of an exercise in kettlebell lifting deserve no less attention than the main movement. The better you start, the easier it will be for you to complete the exercise.

Before each kettlebell lift, make sure your feet are firmly on the floor, your hips are parallel to the floor, your back is straight, and your gaze is straight ahead. At the end of the exercise, do not throw the kettlebell on the floor, place it in front of you smoothly and with dignity.

Kettlebell lifting competition rules

Competitions are held with weights of 16, 24 and 32 kg. Biathlon: push of two weights with two hands, snatch of weights with one and the other hand without interruption, where the athlete has the right to change his hand once. The result in the snatch is the average sum of the result of lifting the kettlebell with both hands. In a long cycle: push of two kettlebells with two hands, including lowering the kettlebells followed by throwing them onto the chest. Competitions are held in kettlebell juggling, 24 kg for men and 16 kg for women.

The All-Russian Federation of Kettlebell Lifting (All-Russian Federation of Kettlebell Lifting) ruled that Boys (up to 18 years old) compete with kettlebells weighing 24 kg, girls 16 kg and less. Juniors (18-22 years old) lift weights weighing 32 kg at competitions, Juniors - 24 kg. Adults compete on 32 and 24 kg kettlebells, respectively.

General special conditions:

Each exercise has 10 minutes to complete.

Biathlon consists of a clean and jerk exercise and a snatch exercise. Points in combined events are awarded: 1 push - 1 point, 1 snatch - 0.5 points.

• The sporting rank of MS is awarded at competitions not lower than the status of the championship of the federal district of the Russian Federation, the semifinals of the Championship of Russia.
• The CMS sports category is assigned at competitions not lower than the status of a constituent entity of the Russian Federation, subject to other requirements of the VFGS rules.
• The first and other mass sports categories are assigned at competitions of any status.

The championships of Russia are held among juniors and juniors (19 - 22 years old), among boys and girls (14 - 18 years old).

Table of bit standards for kettlebell lifting

From 2018 to 2021, the following sports titles and categories in kettlebell lifting are in force.

Combined event for men

Long cycle push in men

Long cycle push in women

Jerk in women

Conventional abbreviations:

• MSMK - International Master of Sports
• MS - Master of Sports
• CCM - candidate for master of sports
• I - first rank
• II - second grade
• III - third grade
• I (u) - the first youth category
• II (u) - second youth category
• III (u) - third youth category

Federation

In the early 90s, the European Kettlebell Lifting Union (UGSU) was created. It united weightlifters from Lithuania, Latvia, Estonia, Russia, Ukraine and Belarus. UGSS became the first international organization in kettlebell lifting. In the same year, the International Federation of Kettlebell Lifting (IFGS) was created.

It includes seven countries of the former USSR. In 2007, instead of these federations, the International Union of Kettlebell Lifting (IUKL) began to work.

In 1992, the first European Championship took place. In 1993, the first world championship took place. The first World Cup was organized in 1994.

Nowadays, more than 300 athletes from different regions of the country take part in the Russian championships every year. Athletes from more than 20 countries of the world practice this sport and the popularity of kettlebells is growing every day.

Weightlifting VS CrossFit

Still looking at this sport? A useful video for everyone, both the role of kettlebells in CrossFit, and the role of CrossFit in kettlebell lifting.

The bearded man and his colleagues will pay attention to the kettlebell snatch, in particular, some important points in this exercise. Athletes will consider the difference in the technique of performing exercises with kettlebells, depending on the different tactical tasks during the competition.

How can you conduct your workouts with a minimum of space for training and a minimum amount of finance in order to be developed and stay in good physical shape.

The decision is made only by you. Good luck in training!

Kettlebell lifting is a type of weightlifting that includes a combination of kettlebell exercises. The main task of this sport is to develop maximum endurance of the shoulders, triceps, biceps, forearms, chest, back, legs. Kettlebell lifting develops the basic physical qualities of a person - strength endurance and strength, with its help a high level of physical performance of a person's functional capabilities is achieved.

The technical part of kettlebell lifting does not apply to heavy sports. You can master the technique of training with a kettlebell in a couple of sessions. Therefore, you can start intensive training very quickly, already in the first or second week. You can train individually or in groups. No specialized equipment or room is required. Kettlebell lifting almost never leads to injuries, the main thing is to do it correctly methodically or with an experienced specialist.

Kettlebell lifting includes biathlon (includes clean and jerk) and clean and jerk for men, as well as snatch for women. This sport is ideal for anyone looking to start exercising.

Kettlebell lifting training and exercises:

• Push:

The clean and jerk is an exercise that is done in two steps:

1. Lifting kettlebells on the chest.
2. Pushing the kettlebell up onto straight arms.

Performance:

1. Start. Take the starting position - bend your legs at the knees shoulder-width apart, put the kettlebells between your legs (slightly in front), straighten your back, grab the kettlebells from above.
2. Taking kettlebells on the chest. Lift the weights off the floor, swing back between your legs. Next, perform the undermining, sharply straightening your legs and back, and bending your knees - a squat, picking up the weights with your chest. Now straighten your legs.
3. Initial position before ejection. Straightened legs should be shoulder-width apart, elbows pressed to the body and lowered, kettlebells should lie on the shoulder and forearm, kettlebell handles on the chest, back straight.
4. Subseat. Bend your knees slowly, your arms with weights are not mobile, your back is straight.
5. Ejection. Straighten your legs and torso sharply. Due to this, the weights are pushed upward, receiving the acceleration that is necessary to fly to the desired height. Finish straightening your legs by going to your socks.
6. Subseat. Pick up the kettlebells by curling your legs and straightening your arms. The back will bend slightly in the lower back and be firmly fixed.
7. Fixation. Raise the weights up on straight arms. The torso and legs should be straight and stationary.
8. Lowering. Bend your arms gradually, lowering the kettlebells to your chest. Bend your legs slightly at the knees.
9. Home position before the next ejection. Straighten your torso and legs. Press your elbows to your torso.

• Dash:

A snatch is an exercise in which lifting a kettlebell up onto a straight arm is done in one movement.

Performance:

1. Start. Take the starting position - bend your legs at the knees shoulder-width apart, place the kettlebell between your legs (slightly in front), grab the kettlebell from above, straighten your back, take your free hand to the side.
2. Swing. Lift the kettlebell off the floor by swinging between your legs. Take your free hand to the side. Straighten your back.
3. Undermining. Straighten your back and legs sharply. Due to this, the weight will receive the acceleration that is necessary for free ascent to the desired height. After a slight flexion in the elbow joint, the arm is straightened towards the weight.
4. Subseat. Slowly bend your knees, the hand with the kettlebell is not mobile, your back is straight.
5. Fixation. Raise the kettlebell straight up. The torso and legs should be straight and stationary.
6. Lowering. Bend your arm gradually. Lower the kettlebell down to the swing position.
7. Swing to intercept. From the starting position. The legs are bent at the knees shoulder-width apart, the weight is between the legs, the back is straight.
8. Interception. Straighten your back. Due to this movement, the weight will rise up to dead center. Grab the kettlebell with your other hand. Return to swing position.
9. Second hand swing. Under the influence of gravity, the weight itself drops between the legs for a swing.
10. Undermining and squatting. Do it the same way, but with the other hand.
11. Fixation with the other hand. At this element, the snatch exercise is completed.

You need to train every other day. Three sets for each exercise. The first set is 30% of your strength, the second set is 80%, and the third is about 50%.

Giri. Sports of the strong and healthy Alexey Ivanovich Vorotyntsev

Kettlebell training technique

Kettlebell training technique

Principles and methods of training

Sports training is the systematic performance of physical exercises over a period of time in order to improve performance at a certain level, and on this basis, the achievement of results in a particular sport.

Sports training is based on the principles comprehensiveness, gradualness, availability, repetition, systematicity, individualization and conscientiousness.

Comprehensiveness principle provides for an increase in the intellectual level of an athlete, his psychological and physical qualities.

Each sport predominantly develops certain motor qualities. To achieve high results in kettlebell lifting, you must have many physical qualities, although strength will be preferred.

Great attention is paid to general physical fitness as the main means of achieving the desired results. General training plays the role of a foundation, a base for sports specialization. However, it must be carried out in dosage so that there is no negative effect on the training in its basic form. Other sports are not only an effective means of versatile physical development, but also a means of active recreation.

The principle of gradualness. The development of physical qualities under the influence of systematic training occurs gradually. A sharp increase in load leads to overstrain and can cause a breakdown in the body's activity.

Sports training does not lead to positive changes immediately, but relatively slowly. Changes, as it were, accumulate in the body, and only then there is a leap in development. The increase in load should occur from training to training, outstripping the growth of results. However, there are acceptable limits for increased loads. The functional state of the body cannot improve evenly after each workout; moreover, the performance of an athlete can sharply decrease if even 4–5 workouts are carried out in a row with an increasing load. Each weekly cycle should include heavy, medium, and light workouts. Nevertheless, the training load should tend to increase. In other words, it is necessary to ensure the undulation of the dynamics of the training loads.

You can increase the load in several ways, for example, increasing the training time, maintaining the same intensity, or increasing the intensity by increasing the weight of the kettlebell, the number of repetitions in one approach, decreasing the time between approaches, etc. The overall increase in the load should be slow. It is more expedient to do this after a slight decline or maintaining a certain load for some time.

The body cannot master the increased load and quickly develop the necessary qualities. This takes some time. The load must first of all correspond to the functional capabilities of the athlete.

The growth of the functional capabilities of the athlete's body occurs gradually, and sports results grow in leaps and bounds, after the gradual accumulation of positive changes in the body under the influence of many trainings and favorable living conditions.

Accessibility principle means strict consideration of age and individual characteristics, state of health, degree of physical development and fitness, level of knowledge, nature of work and rest, living conditions, nutrition, etc. Analysis of all these factors allows you to correctly solve the issue of the selection of exercises and the nature of training loads.

In order for the training material to be available, the coach must prepare athletes to work on it. For example, knowing that this sports technique requires a certain level of development of physical qualities, you should first prepare students physically, and then teach. Accessibility in training can be observed only if the coach has created a coherent planning system.

The principle of repetition. Any physical qualities develop only with a sufficient number of repetitions of exercises. Improving body function also requires repetitive muscular work. In the process of regular training and multiple repetitions, movements are worked out to automatism, which helps to reduce nervous and muscle tension when performing one or another classic exercise "to failure".

The number of repetitions depends on the fitness of the athlete, the weight of the sports equipment, the complexity of the exercise performed, and the rest intervals between sets. The principle of repetition is preserved in weekly, monthly cycles, etc. It also determines the participation of an athlete in competitions.

The principle of systematicity in training means the correct sequence of individual training sessions, in which the subsequent session builds on the previous one and enhances the positive effect. Thus, the systematicity reflects both the consistency and the continuity of the educational material.

The mechanism of continuity is transfer, that is, the influence of one skill and quality on others.

Very important in kettlebell lifting is principle of individualization... The individual characteristics of novice athletes determine the choice of movement technique. So, for some athletes, depending on the strength of individual muscle groups, it is better to push the weights out of the chest with the effort of the muscles of the legs, for others - with a springy movement of the chest and abdomen, etc.

In the training methodology, the principle of individualization is also of great importance.

The reaction of the athlete's body to the load is also individual. Depending on the course of recovery processes, the entire training is built - its volume and intensity. While adhering to general provisions and principles, training at the same time should not have a stereotyped nature.

Consciousness principle- is a conscious attitude to mastering technique, training methodology and all activities related to improving sportsmanship.

Physical training is aimed at improving health, achieving a certain level of physical development, education of physical qualities.

General fitness goal- achievement of high performance, athletic development of the athlete.

The means of GPP are exercises that have a general effect on the body. These include movements of varying intensity (running, swimming, skiing, cycling, rowing, etc.), sports games, gymnastics, exercises with weights.

Basic exercises with kettlebells can also be used, but under modified unusual conditions. General physical fitness in many ways expands the functional capabilities of the athlete's body, allows you to increase the load, and ensures a constant increase in results.

General physical training should be carried out throughout the entire training year.

Special physical training is aimed at the development of physical qualities in relation to the specifics of the chosen sport. It is connected with the process of direct preparation for the competition. Means of special training in kettlebell lifting are classical exercises, elements of these exercises, as well as specially-auxiliary exercises.

This type of physical training is significantly influenced by participation in competitions. Therefore, it is necessary to systematically include competitive elements in training (control estimates in individual exercises, etc.), but their content must strictly correspond to the tasks of the training process at a given time. Such training allows you to better prepare the athlete psychologically, as well as to increase the moral and volitional qualities and gradually bring the athlete to the main competitions of the year.

However, sports training should not be turned into continuous competition, because it can drain the spiritual and physical strength of the athlete.