Do Kettlebell Sport
Machine Translation from Russian
Authors: Yu. M. Zaitsev, Yu. I. Ivanov, V.K. Petrov
Moscow, “Soviet Sport,” 1991
The brochure is a self-instruction manual for beginner weightlifters. In it, the authors give useful advice on how to perform exercises correctly, how to create a training plan and choose the right load so as not to overtrain, and how to prepare for participation in competition. Addressed to a wide range of readers who want to become strong and fit thanks to exercise with kettlebells.
PREFACE
The strength and harmonious development of the human body was given great attention in different eras and among different peoples. In our country, we have long loved power games. Interest in them is reflected in works of folk art. Since childhood, we have been familiar with the names of the heroes Ilya Muromets, Alyosha Popovich, and Dobrynya Nikitich from Russian epics, whose strength has been admired by generations of people. And the Estonians, for example, have an ancient epic with such a hero as the hero Kalevipoeg, and an ancient athletic game. You can give as many examples as you want... Strength has always been held in high esteem. Strongman competitions at various folk festivals are usually accompanied by boys and men showing off their athletic physique and performing exercises with weights.
The birthday of Russian weightlifting and kettlebell lifting, and in the broader concept of athletic sports, is considered to be August 10, 1885, when representatives of the capital’s progressive intelligentsia gathered in St. Petersburg at the apartment of Dr. V. F. Kraevsky.
“Mr. Ernest's remarkable athletic exercises attracted the attention of several physicians committed to the development of human muscular strength. Dr. V.F. Kraevsky, having invited his professional colleagues to his apartment, organized a scientific session with the aim of closely familiarizing himself with the strength and anthropometric indicators of the modern Hercules.”
V.F. Kraevsky set out to study human muscular strength and took the initiative to create the St. Petersburg Circle of Athletics Amateurs. 12 years later, the St. Petersburg Athletic Society was opened, the chairman of which was the famous “philanthropist and expert in sports and athletics” Ribopierre. In Russia, strength sports were also widespread among women. Even women's championships were held, female wrestlers and female athletes were famous, a bi-weekly illustrated athletics and sports magazine, Hercules, was published, which sold a circulation unheard of at that time. The motto of this magazine was warmly supported by A. M. Gorky:
“Every person can and should be strong, and it would be extremely good if we, Russians, learned this motto.”
One of Kraevsky’s first famous students was record holder and world champion in kettlebell lifting Sergei Eliseev. His training was based on the principles developed by V.F. Kraevsky:
“For people who have never exercised before, I can advise them to first take a course of exercises. This course should consist of properly measured walking, running, and exercises of the arms, legs and the entire torso...”
Having survived the royal exile, Sergei Ivanovich, even in old age, had, according to the testimony of medical workers who observed him, well-developed muscles, a large chest circumference, high vital capacity of the lungs and muscle strength. We continue to be amazed today by the amazing longevity, health and endurance of the “first generation” athletes Ivan Poddubny, Pyotr Krylov, Ivan Zaikin, Georg Hackenschmidt, Georg Lurich, Alexander Zass, Ivan Lebedev.
Nowadays, such traditions are continued by wrestlers and weightlifters who have reached first positions in world sports. In the very first years after the Great Patriotic War, various sports clubs, as they were previously called, and different sections began to be revived. We weren’t doing kettlebells as such back then. Kettlebells were in many sections an auxiliary equipment with the help of which wrestlers, boxers, track and field athletes, rowers and many others who needed strength pumped up their strength. With the advent of the barbell, kettlebells began to fade into the background, but in weightlifting gyms they were always held in high esteem. We warmed up with them and did all sorts of auxiliary exercises, especially in the conclusion part of the workout.
It happened that all the fatigue disappeared when we took the kettlebells in our hands and began to improvise at the end of the workout: who would put the weights on the bottom more times (bottom-up), who would throw the weights further with one or two hands, who would press two weights the most, etc. etc. But everyone especially loved to juggle one or two weights, one at a time, in pairs, in a circle, etc.
The first all-Union competitions in kettlebell lifting were the 1st All-Union Strongman Competition, which was held in Moscow in the summer of 1948. The winners of republican competitions took part in it. The competitions were held in 4 weight categories: light up to 60 kg, medium up to 70, light heavy up to 80 and heavy over 80 kg. Now these weights seem small. Yes, people ate poorly. It was only three years since the war ended, and heavy weights were hard to find. One of the authors of these lines repeatedly had to drink 2-3 liters of water before competitions in order to compete in the heavyweight category in the interests of the team. The competition participants performed a kettlebell snatch (32 kg) with one hand and a two-kettlebell jerk. Then it was allowed to press weights, push them, that is, lift them from the chest in any way.
For the first four years F. Usenko was the champion of the USSR. And this is despite the strict rules for performing the kettlebell push: without pressure or distortion. He was the father of two children and already over 30 years old. How did he manage to achieve such high results? The fact is that the technique of performing the movement was determined and, of course, the new training method played a huge role.
After reading through this book, you can start studying. And if you want not only to become strong and resilient, but also to enter competitions, this brochure will help you in this case too. Use the following training plans and see how quickly your muscles begin to strengthen. However, remember, the same plans do not suit everyone. If everything is going great for your friend, and you are doing the same thing as him, but are not achieving great results, then either this plan is too hard for you or too easy. Take care of yourself. Are you tired or, on the contrary, can you work more? Change the plan again, look, don’t copy others.
A FEW TIPS FIRST
Participation in any sport leaves an imprint on the development of individual muscle groups, on the appearance of a person as a whole, on gait, posture, demeanor, etc. Some sports provide a more harmonious development of the whole body, others develop mainly the shoulder girdle and leg muscles. Effective means of harmonious development of the muscular system involves exercises with weights, in particular with kettlebells. With their help, you can correct both congenital and acquired physique defects (narrow shoulders, slouch, disproportionality in the development of individual muscle groups, etc.).
The question of at what age weight training can begin is very important. First of all, it is not the year of birth that matters, but the biological age. There are cases when the body of a young person, even at 16-17 years old, is not sufficiently prepared for heavy loads. The fact is that during the period of body growth, certain imbalances in the development of body functions are observed. For example, by the age of 16-17 years, the linear dimensions of the human heart increase three times compared to its size in newborns, therefore, so-called juvenile cardiac hypertrophy, associated with the increased demands of the developing organism, often occurs in adolescents. In addition, boys undergo a natural intensive increase in muscle strength and mass during puberty. Ligaments and tendons are more “conservative” in their development and adapt to increased muscle strength with some delay. During this period the locations of tendon attachments in the “musculo-skeletal” system become the most vulnerable and sensitive to damage and overload. That is why even 16-17 year olds can use strength exercises, increasing the load gradually.
Here it is appropriate to quote the words of Professor Lukomsky, who believes that “some overly cautious people say that bodybuilding is harmful. Yes, it is harmful if you recklessly, haphazardly, without a scientifically based technique, pump up certain muscles day and night in a blind pursuit of a “Herculean” figure. But everyone knows that even essential vitamins, taken in excess, also cause harm to humans.”
It's all about a reasonable training method, in a combination of strength exercises with exercises that develop endurance, agility, flexibility, and coordination of movements. Daily routine, diet, self-control and personal hygiene are very important for a weightlifter. What time of day is best to exercise? There is no ideal time for weight training for everyone. It is better to perform strength exercises in the evening or during the day, but not in the morning.
You should exercise every other day, leaving time for active rest, walks, sports games, and various sports. Duration of training is from 30-40 minutes to 1.5 hours. Beginners should increase their practice time gradually, a few minutes a week. The correct selection of exercises and their order in each workout is of great importance. Perform the most difficult exercises in the middle of the session, when the muscles are warmed up.
Along with careful medical supervision, each student must regularly monitor his or her physical condition. You need to try to adhere to the workout plan, not drink alcohol or smoke. The clothing worn during workouts should not restrict movements or prevent free access of air to the body. In a warm room, it is best to exercise in shorts, a T-shirt and boots that support the ankle joint well. When performing exercises such as deadlifts or squats, wear a lifting belt.
After exercise, be sure to take shower, starting with warm water and ending with cool water. Sleep should be at least 7-8 hours. A proven remedy for poor sleep is a walk before going to bed.
The best form of control over the regimen is keeping a diary. Every day, in a special notebook, note your well-being, performance, desire to exercise, sleep, sweating during exercise, muscle pain, heart rate before and after exercise. Once a month, take anthropometric measurements (height, weight, chest circumference, etc.). Self-control helps avoid overtraining and overexertion.
Any sports activity is preceded by a warm-up. It is especially important when exercising with kettlebells. Warm-up should prepare the body for intense exercise. Start with jogging, then do jumping exercises on one and both legs, bending your torso forward, backward, and to the sides. Warm- up duration is 5-10 minutes. The final part of the workout is no less important. In it, after exercises with weights, perform several stretching and relaxation exercises to relieve residual tension in joints and ligaments: springy bends forward, hanging on a bar with complete relaxation of the body, etc. You can finish the session with a short jog.
When performing weight training exercises, do not forget about the rules of breathing. The inhalation should coincide with body movements in which the chest expands, when straightening the torso, raising the arms up, to the sides or moving them back. Accordingly, exhalation coincides with flexion of the torso, arms, and narrowing of the chest. Of course, the exercises themselves dictate the breathing rhythm. At first, do not avoid loud inhalation and exhalation, which will allow you to better control yourself.
All exercises are performed in a system of “approaches,” or sets. Let's say you did the exercise 8 times, rested and repeated 8 more times. Thus you have completed the second approach. The weight of the kettlebell should be selected so that the last repetition occurs with maximum muscle tension.
Before starting practical exercises, undergo a medical examination. Exercise self-discipline. With it’s help, you can assess the state of your health. Write down how long you worked out, what exercises you did, how many sets you did. Record anthropometric measurements once a month. Measure your resting heart rate every morning after waking up.
The most important indicator of health is well-being. Weakness, interrupted sleep, loss of appetite are all signs of malaise or overtraining. In this case, reduce the load or stop exercising altogether and consult a doctor. Good health is promoted by reinforcing and maintaining body cleanliness. Baths (water temperature no higher than +10°) have a stimulating effect, tone the muscles, cause a cheerful mood, and increase performance. Do them in the morning or afternoon. After training, it is recommended to take showers, which have a relaxing and calming effect.
A steam bath is extremely beneficial. After it, your metabolism increases, fatigue disappears, and your mood improves. However, dehydration and the high temperature of the steam room lead to a certain loss of muscle strength, so visit the sauna no more than once a week.
Kettlebell biathlon exercises
Snatch
To get started, purchase two 16 kg weights. For the first time this will be quite enough. In the future, you will need two more weights weighing 24 and 32 kg. It is better to start training with a Snatch, as it is simpler in terms of execution technique. But after 2-3 workouts, include pushing exercises (“Jerk”). Conventionally, the Snatch technique should be divided into several cycles, or stages.
1. Start - the weight is placed in front of the toes on the whole foot, while the legs are shoulder-width apart, the arms of the weights are parallel to the feet (Fig. 1, item 1). Taking the handle of the kettlebell with an overhand grip, take the starting position before the Snatch. To do this, you need to bend your knees and tilt your torso forward to angles favorable for jumping in place up or forward, and move your free arm to the side.
2. Swing. By slightly extending your legs at the knees, lift the weight off the floor. The hand remains straight. By inertia, the kettlebell goes into a backswing between the legs. At this moment, the body bends even lower. Using the forward movement of the bell and the strength of the muscles of the legs and back, perform a lift (Fig. 1, item 2).
3. Detonation - a powerful movement performed by the force of the muscle groups of the legs and torso. You need to start lifting at a certain moment: when the weight is located exactly above the middle of the feet, i.e., when the hand with the weight is positioned vertically. The effort is applied in the shortest possible time. You need to straighten up, be sure to stand on your toes (Fig. 1, item 3) and raise the shoulder of the straight working arm (the arm itself is relaxed). There is no need to help Snatch with your biceps; this muscle is much weaker than those muscle groups that perform the Snatch. A bent arm will only “freeze” the upward movement, since there will be no rigid “body-kettlebell” connection. The bell is given forward motion over a distance of 20-30 cm, its further movement proceeds by inertia. Then, to reduce the distance traveled by the kettlebell, do a squat.
4. The squat, or escape, is performed so as to stand lower at the moment of detonation and, secondly, to accept the weight more softly, avoiding hitting the hand during fixation. In this case, the hand must be turned outward and forward, due to which the bell will describe a semicircle and smoothly move to the side of the forearm (Fig. 1, item 4). The depth of the squat depends on the force applied at the moment of detonation. If the explosion is weak, it is necessary to make a deeper undersquat and vice versa. Continue the squat until the arm with the weight is completely straight. Then you need to stand up from the squat, your free hand relaxed and moved to the side. Standing up must be done not abruptly, but calmly, while inhaling, without changing the position of the body, bell, and free hand (Fig. 1, item 5).
5 . Fixation. The athlete straightens his legs and attains vertical position, the head is in front of the shoulder, the arm with the kettlebell is straightened and moved as far as possible behind the head, the hand is usually half-open, the free arm is moved to the side forward. At competitions, the athlete waits for the judge’s command: “The jerk has been made.” All subsequent snatches are performed from a hanging position, i.e. the kettlebell is dropped into the swing and the movement is repeated.
6. Dropping into the backswing is performed in two ways: with a bent arm along the body (Fig. 1, position 6) or with straight arm (pendulum) (Fig. 1, item 7). Each method has its own advantages and disadvantages. In the first case, the entire arm is under tension, which means it is not able to rest, but the load on the hand is small. In the second case, a large load falls on the hand, as centrifugal forces act. You must choose a method that is more suitable for you. If the hand is strong, then the second option (pendulum) is beneficial. Having Snatched with one hand to exhaustion (or to the discharge standard), transfer the weight to the other hand with an “interception.”
7. Interception. The kettlebell in the upswing is brought forward, released from the working hand at chest level and grabbed by the other hand, i.e., a hand-to-hand swing is performed (Fig. 1, item 7), and then the next swing of the other side is performed without stopping. (Fig. 1, item 8).
Now let's look at how an athlete breathes during a snatch:
the beginning of the snatch: inhale;
squat: exhale;
getting up from the squat: taking a deep breath;
fixation: exhale;
lowering into the backswing: exhale - inhale; This is the so-called one-time breath.
Experienced athletes do 2-3 cycles of “inhale and exhale” during fixation.
Mistakes when performing a snatch: almost all beginners are in a hurry, making the movement with the effort of one hand, without using the strength of the legs and torso. But the most important mistake is working in one breath, i.e. Snatch - inhale, drop - exhale. There is no intermediate cycle of exhalation - inhalation and, when fixing, exhalation - inhalation.
The optimal time to perform one Snatch can be considered 4-5 seconds. So, start mastering the snatch technique step by step. During the warm-up, do all the cycles separately, and then proceed to perform the entire exercise. Pay special attention to your breathing. Achieve automaticity in movement so that you don’t have to think about how to do it. Only then can you improve in this exercise.
Jerk
At the same time, a more complex technique of Double-kettlebell Jerk is studied. At the first training sessions, Jerks are performed after Snatch exercises and with lighter weights. After 2-3 weeks, Jerk training begins to dominate. The training begins with them. The number of sets in Jerk is double that of snatch exercises.
The Jerk is carried out in stages:
1. Start. There are two ways to take the starting position: a) weights in front of the feet. Having placed his feet wider than his shoulders, the athlete lowers himself to the start, bending his legs at the knee and hip joints until he grabs the handle of the kettlebells with his palms (Fig. 2, position 1). The knees need to be slightly spread to the sides, the shoulders should be lowered, positioned slightly behind the weights. The feet are 20-30 cm apart from the weights, i.e. the length of the foot. The body is straight with a slight arch in the lower back. Straight arms are relaxed, grip of the handle with hands is deep; b) weights behind the feet. This method is less common. The athlete positions himself so that the weights are located behind the heels. Leaning slightly lower, the athlete grabs the handle of the kettlebells and begins lifting without delay.
2. Chest raise. The weights come off the platform and move backward by inertia. Then, on the reverse movement of the weights (pendulum), a sharp activation of the leg muscles and extension of the torso produces an explosion.
3. Detonation. It is performed by quick and simultaneous extension of the legs and torso, followed by lifting onto the toes. The arms remain straight, this makes it possible to more fully transfer the force of the muscles of the legs and torso to the weights. The shoulders are pulled back at the very last moment, followed by a squat. The mode of lifting weights to a squat is push-pull, with an emphasis on lifting.
4. Undersquat. Having completed the lift at the last moment and putting his hands into work, the athlete stops his upward movement and quickly squats (Fig. 2, position 2). The legs are slightly spread to the sides. The elbows tuck in very quickly, and the weights are lowered onto the shoulders, the torso leans slightly forward, and the elbows are tucked up even more to better hold the weights on the chest (“rack position”). Having caught the position of the general center of gravity, the athlete gets up from the squat and takes the starting position for lifting the weights from the rack position.
In the starting position, the weights lie on the forearms, elbows are lowered below shoulder level, legs and torso are straight (Fig. 2, item 3). Taking the starting position, the athlete lowers the weights from his shoulders to his chest, pressing his forearms to his body. To more firmly hold the weights in the “rack position”, some athletes lean back slightly, move their pelvis forward and lower the weights a little lower, creating additional support. In the starting position, the head is slightly tilted forward, the feet are placed shoulder-width apart, and the toes are turned out. If you spread your legs wider, the force of the push decreases. The general center of gravity passes through the middle of the feet.
5. Jerk is divided into two phases: preliminary squatting and direct pushing. The preliminary squat is performed only by bending the legs. The torso and arms along with the weights do not change of his position. The angle at the knee joints in the lowest position of the semi-squat reaches 120-130 degrees (Fig. 2, position 4). You need to start the squat quickly, but not forgetting to stop before the Jerk. Slow execution of the squat is undesirable, since the pushing force depends on the strength of the working muscles and on the degree of their preliminary stretching when stopping the downward moving weight. Therefore, the speed of performing a preliminary squat for each athlete should be optimal, ensuring a quick stop and the necessary stretching of the muscles. In this case, support occurs on the entire foot. Immediately after stopping, the athlete performs a push-out or “bump”. The push-out begins with support on the entire foot and ends on the toes. It is carried out upwards and backwards due to the extension of the knees at an ever-increasing speed (Fig. 2, position 5). The weights rest tightly on the elbows near the chest. The muscles of the shoulder girdle and arms do not perform dynamic work, but ensure that the weights are held in the original position. Involving your hands in the work dramatically reduces the force of the push. Getting up on your toes early also leads to this. The mode of this part of the push is push-pull. The emphasis is on the pushing phase.
6. Squat/rising from a squat (Fig. 2, item 6). Having completed the bump, the athlete engages his arms, after which he quickly goes into a crouch, usually without spreading his legs. The torso in a squat position is brought under the kettlebells so that by the time the arms are straightened, the shoulders are slightly ahead of the center of gravity of the kettlebells. In order to firmly hold the bells on straight arms when squatting, they should be pulled back as far as possible, bringing the shoulder blades together and bringing the bellscloser together. By the time the arms are straightened, the head moves forward. The depth of squat depends on the strength of the bump. The squat should not be deep, distributing weight over the entire foot, until the arms are fully straightened. The shallow depth makes it easy to get up without losing balance.
This phase of the Jerk is performed with a sharp exhalation in a push-pull mode. On the first beat, you perform a squat, and on the second, you stand up. The emphasis is on the squat phase. Experienced athletes stand up quite slowly, while taking a full breath.
7. Fixation. Rising from the squat, the athlete fixes the position of the torso. The legs are straight, the torso is straightened, the head is slightly tilted forward (Fig. 2, pos. 7). With good mobility of the shoulder joints, the arms are placed back. In this phase, the athlete does several breathing cycles - inhale - exhale.
8. Lowering to the starting position. Having risen from the squat, the kettlebells are quickly lowered into rack position, relaxing the arms and absorbing the shock by bending the legs, while the head and torso are slightly tilted back (Fig. 2, item 8). Straightening his legs, the athlete takes the starting position (Fig. 2, position 9). Subsequent pushes are performed from the rack (Fig. 2, item 10).
It is recommended to breathe while performing a jerk like this:
Bump - inhale;
going into the squat - exhale;
getting up from a squat - inhale;
fixation - exhale, inhale (several cycles);
lowering to the rack- exhaling.
Experienced masters perform several breathing cycles both during fixation and in rack position.
One jerk is performed every 6-8 seconds. We advise you not to rush. This is the problem of all beginners. Practice proper breathing. Do at least two breaths while the weights are racked. If you start to get tired, switch to three, four, five cycles of breathing in your rack. At the same time, you need to stand so that the weights do not load the chest, but are on the sides, on the elbows, resting on the stomach. Rigidly transfer the legs’ force through your elbows to the bells, propelling them overhead.
Mastering the basic stance is not easy. Practice it in front of the mirror. If you are broken or oppressed, it means your stance is wrong. The weight of the kettlebells should seem to pass through pelvis to your legs. The torso is slightly tilted back. It’s useful to just stand in front of a mirror for a while when doing a kettlebell rack. It won't start working right away. It all depends on your body structure. Flexible lifters master the rack quickly but no one succeeds right away. Be patient. Start learning the Jerk technique step by step, paying special attention to proper breathing. Having mastered the jerk technique, you can move on to higher weights.
Kettlebell Training
Training is divided into General and Special. These types of training are planned separately. In General training, various means are used to develop general strength endurance. These are running, cross-country skiing, cycling, swimming, i.e. means of general physical training (GPP). Special training uses exercises with weights, both classical(snatch and jerk) and auxiliary lifts.
The training method involves alternating load with rest and recovery. Changes in loads are carried out in full accordance with the level of physical fitness of the student, the characteristics of his physique, age and sports qualifications/history. You are still a beginner, and the loads should correspond to your level of preparedness.
Let's agree on how to “read” the training plan. There are quite a few options for recording workouts. First, an exercise is written, i.e. a snatch or a jerk. Usually it is denoted by one capital letter P - snatch, T - jerk. The weight of the kettlebell is placed nearby, for example P16, P24, P32 or T16, T24. T32. Then a dividing line is made, where the number of lifts is written in the numerator (usually as a percentage of the limit), and the rest time (in seconds) between sets is written in the denominator. In the middle is a number that indicates the number of sets.
In this example, the athlete is working with the same number of repetitions in all sets. Let’s say that after several trainings you found out your limit of the snatch of a 16 kg weight - 20 reps, and of the jerk 12 reps (with the same weights). Based on the plan, you should first perform a snatch with a 16 kg kettlebell. 60% of 20 is 12. So, for this task you do 12 snatches in three sets with a rest interval between sets of 120 seconds ("). Then after a short rest of 3-4 minutes and a short warm-up: do the jerk with weights of 16 kg. 70% of the limit is, say, 8 reps in two sets with 90” rest
The next version of the plan may increase or decrease the number of reps in each set. Then a number with a plus or minus sign is placed in the numerator in parentheses, which will represent how much you need to increase or decrease the number of repetitions in each of the subsequent sets.
In this case, it is necessary to Jerk first. In the first set 6 reps (50% of 12), in the second 8 reps, the 3rd 10, with a rest interval of 120”. After a short rest (3-4 minutes) and a short snatch warm-up, move on to the snatch task, where 80% of 20 will be 16 snatches in the first set, 14 in the second and 12 in the third.
This concludes the training in classical exercises. Then we perform Auxiliary exercises, such as deadlifts, squats, and exercises from bodybuilding.
Auxillary Exercises Using Barbells
Kettlebell training can be supplemented with barbell exercises. They will help quickly prepare the necessary muscles for working with heavy weights. First of all, the weightlifter needs to strengthen the muscles of the legs, back, trapezius, abdominal muscles, arm muscles (mainly finger flexors) to grip the kettlebell handles. ‘
The most useful exercise for developing strength is the Deadlift. The athlete lifts quite a lot of weight, which means that the load on the muscles will be significant. This exercise works the muscles of the legs, back, trapezius muscles and arm muscles.
How to do this exercise correctly?
Approach the barbell, place your feet shoulder-width apart (toes extend beyond the projection of the bar). Grab the bar shoulder-width apart and, keeping your arms straight, bend your knees to a right angle between your shin and thigh, touching your shin to the bar. The back is straight, preferably slightly arched, but not bent, the shoulders are slightly in front of the toes. This is the starting position of the weightlifter. Then the main movement begins.
“The legs pull, the back holds” is the coach’s instruction. Indeed, the leg muscles work first, the position of the back does not change (a beginner may not succeed right away). When the bar reaches the level of the knees, the back is involved in dynamic work, the athlete fully straightens, stands on his toes and raises his shoulders, his arms remain straight all the time...
How much weight should I do deadlifts with?
Usually with a weight that you can squat with at most once (1 rep max of the squat, “1RM”). But there are different variations, in which the weight decreases or increases, which willl be noted in the workout plan.
For example. Deadlift with static hold:
Weight is 90% of squat 1RM for four sets, four reps per set. At the end of each rep, stand on your toes with raised shoulders, hold the barbell in this position for 2-5 seconds.
Deadlift from plinths (stands) or from the middle of the thighs (Starting at thigh-level instead of from the floor)
Weight 120% of squat 1RM, four sets of three reps. The barbell stands on a raised platform or the athlete holds it at the middle of the thighs. Leg bend angle 100-120°.
Deadlifts (“back” or Straight-Leg)
80% squat 1RM. Deadlift are performed with straight back. The athlete bends down without bending his legs and performs extension, i.e. bends over with a barbell in his hands.
Elevated Deadlifts
The weight is the same, but the athlete stands at a height of 10-12 cm. At the same time, the barbell becomes lower relative to the athlete’s back, so the angle between the shin and thigh also decreases - the work is done from a more difficult position. The leg muscles receive even more stress.
And the conventional deadlift, which was described at the beginning, is typically performed with a weight of 120% of the squat.
There are several more options for deadlifts, but for a kettlebell lifter the ones mentioned are sufficient.
The second most necessary exercise is the Barbell Back-Squat (barbell on your shoulders). The legs of a weightlifter must be strong, since the overhead push in the Jerk is practically carried out by the legs. This exercise will help strengthen your leg muscles. To perform it, the barbell must be placed on a Squat Rack, or it can be placed on the shoulders of two partners. The athlete approaches the racks, grabs the bar shoulder-width apart and places the barbell on his shoulders (not on his neck). Then he takes a step back, places his feet shoulder-width apart and, while inhaling, begins to squat to the weightlifter’s starting position, i.e., to a right angle between the shin and thigh, keeping his back straight. Rising from this position is done while holding the breath. At the end, when the legs are straightened, the athlete stands on his toes. This is very important for strengthening the ankle muscles. The number of deadlift sets is usually 4-5, the number of repetitions per set is also 4-5. Complexes are used where 7 squats are done per set for one workout, 5 for another, 3 for a third. Naturally, the weight is selected so that the last squats (7, 5th and 3rd) are not performed easily. The total number of squats should not exceed 30-35 per workout.
To strengthen the arm muscles, it is recommended to perform bench presses from sitting, lying, or bent over positions.
Auxillary Exercises With Kettlebells
In order to perform well the basic (“classical”) exercises with kettlebells (snatch with one hand or jerk with two kettlebells), do other exercises of an auxiliary nature. These include:
Bottoms-up Overhead Press (Fig. 3, item 1). With your feet apart, take the weights to your shoulders with their bottoms up. Press them alternately with your right and left hands. The pace is slow. Repeat 6-8 times.
Bicep Curls with one or two hands (Fig. 3, item 2). Place your feet apart, squat down, and grab two kettlebells by the handles with an underhand grip. Bend your arms, straighten your torso and legs, lift the weights to your shoulders, then gently lower them. The pace is average. Repeat 5-8 times.
Turkish Get-up (Fig. 3, position 3). With your feet apart, lift the weight up with one hand. Slowly sit down and lie on the floor, holding the raised weight at arm's length. Then slowly sit and stand with the kettlebell. Repeat 6-8 times.
Floor Press (Fig. 3, item 4). Lie on your back, spread your legs to the sides, take the weights to your shoulders. Slowly press them up. Repeat 5-7 times.
Wrestling Bridge Press (Fig. 3, item 5). Bridge and hold the weights to your shoulders. Slowly press them up. Try to bend more. Repeat 4-6 times.
Standing Kettlebell Fly, or “Cross” (Fig. 3,item 6). Place your legs apart, raise your arms with weights forward so that the bodies of the weights rest on your forearms. Slowly spread your arms to the sides, maintaining a straight position of your head and torso. The pace is slow. Repeat 3-5 times.
Kettlebell Back Squats (Fig. 3, item 7). Place your feet apart, grab the weight with both hands and place the bell on your shoulder blades on your back. Slowly squat on your entire foot, leaning forward slightly, without lowering your head. Repeat 8-10 times.
Double Snatch (Fig. 3, item 8). Place your feet apart, take the weights with an overhand grip, lift them above the floor, swing them back between your legs and quickly, with strong movements of your legs, torso and straight arms, throw them over your head with your bodies up. Repeat 8-10 times.
Circular movements with one and two hands [Hammer Swing] (Fig. 3, item 9). Place your feet apart. Take the kettlebell by the handle with both hands with an overhand grip, and make circular movements with it in front of you. The pace is average. Repeat 10-12 times.
Pull the weight up with both hands (Fig. 3, item 10). With your feet apart, grab the kettlebell by the handle with both hands using an overhand grip. With a vigorous movement of your back and arms, lift the weight up above your head bottoms-down. Try to lift the weight as close to your body as possible. Lower it gently, bending your legs and torso more Repeat 8-10 times.
Bend-overs with a weight behind the head [Good Mornings](Fig. 3, item 11). Place your feet apart, grab the kettlebell by the handle with both hands and place it on your back so that the bell rests on your shoulder blades. Slowly lean forward without bending your back. Keep your legs straight at all times. When bending over, move your pelvis back, don’t lower your head. Repeat 5-8 times.
Balancing a kettlebell on its handle (Fig. 3, item 12). Place your feet apart, squat down, and grab the kettlebell by the handle with one hand with an overhand grip. Turn the weight over onto the handle and hold it with the bottom up for 2-3 seconds. You can rest your free hand on your knee. The pace is average. Repeat 10-12 times.
Lifting the weight with your knee (Fig. 3, item 13). With your feet together, grab the kettlebell with one hand and place it on your hip. Bend your leg and lift your knee high. Try to lift the weight only with the force of your leg, holding the weight on your hip with your hand. The pace is average. Repeat 8-10 times.
Neck extension (Fig. 3, item 14). Spread your legs slightly, hands on your waist. Tilt your head down and hang a weight on it using a special strap. Raise and lower your head, maintaining the same body position. The pace is slow. Repeat 5-8 times.
Seated Straight-Arm Pull-over (Fig. 3, item 15). Sit on the floor, spread your legs apart, place a weight between your legs. Grab the kettlebell by the handle with both hands at your side and lift it up above your head bottoms up. Keep your arms straight at all times. The pace is slow. Repeat 10-13 times.
Standing Tricep Press (Fig. 3, item 16). Place your feet together and take the weights to your shoulders. Slowly press it up, maintaining a straight torso position. Repeat 6-8 times.
Overhead Squats with kettlebells (Fig. 4, position 1). Place your legs apart, weights on straight arms. Squat down with the weights, then stand up. The pace is slow. Repeat 8-10 times.
Juggling with one kettlebell. Stand with your feet apart and grab a kettlebell. Juggle it as shown in Fig. 4, pos. 2. The pace is average. Repeat 6-8 times.
Juggling two kettlebells. Place your feet apart. With both hands, throw the weights up and juggle them as shown in Fig. 4, pos. 3. Tempo is average. Repeat 6-8 times.
Squats with a kettlebell behind you (Fig. 4, position 4). Stand with your feet together and place the kettlebell behind you near your heels. Sit down, grab the weight by the handle. With your legs straight, lift the kettlebell behind you in a hanging position and lower it back to the floor. Lean forward slightly when lifting the weight. The pace is average. Repeat 8-10 times.
Juggling with Kettlebells
Let's talk more about juggling. These interesting exercises came to sport from the circus. At the end of the workout, when you are already very tired, play with weights. All fatigue goes away, you don’t notice the passage of time. “To great sweat, to great emotions,” that’s how weightlifters joke.
Juggling with one kettlebell. The weight is placed in front of the feet with the arch across. The athlete grabs the handle with his left hand with an overhand grip. The swing is made in the same way as when performing a jerk. When the weight is returned forward and upward, the weight rises to chest level, in this case the arm bends at the elbow joint and the weight is pulled closer to the chest. At the moment when the weight loses its inertia of movement and stops, it is necessary to sharply push the bow away from you. The weight rotates completely around its center of gravity. Having made a full revolution, the handle returns to its original position. A little earlier, when the handle has not yet reached a vertical position, the athlete catches the bow right hand. Then everything is repeated: swing, return, flip of the weight with the right hand, catching the weight with the left, etc.
Double rotations of the kettlebell. All exercises are performed in exactly the same way as with regular one-turn juggling, only the push into the arch is made stronger and sharper. The weight makes two revolutions. The athlete, each time changing his hand, catches the weight at the same moment, i.e., when the handle has not yet reached the vertical.
Juggling one kettlebell with a partner. The athletes stand opposite each other at a distance of 4-5 m. One of them begins the exercise in the same way as with a single rotation. With his left hand he makes a swing, a revolution. The right kettlebell is caught and during the return movement it is thrown to the partner with the handle downwards in a parabola. In its flight, the kettlebell makes a half turn and comes to the partner with the handle in the outstretched palm. The partner repeats the entire exercise: catches with his left, throws with his right.
Juggling two kettlebells with one partner in one revolution. Two athletes stand opposite each other. Juggling starts at the same time exactly with the left hand. They make a turn, catch with their right hand and throw to their partner at the same time with their right hand to their left hand. Then everything is repeated with the left hand, interception in the right hand and throw to the partner.
Juggling options are very diverse: juggling with a partner with one kettlebell in two company; juggling with a partner two weights in two turns; juggling by two partners with one, two and three weights; turns sideways; revolutions through the handle; bottom fishing; throws from the side behind the back; throw over the partner's back, etc. All these exercises very well develop the muscles of the whole body, since when juggling there are practically no muscles not working. The cardiovascular and respiratory systems are trained very well.
Additional Exercises with Kettlebells
Thruster- I. p. (Initial position) feet shoulder-width apart, weight between legs. Take the kettlebell by the handle with both hands with an overhand grip (Fig. 5, pos. 1a). Raise the weight bottoms-down (Fig. 5, item 16) or bottoms-up (Fig. 5, item 16) as close to your body as possible, inhale. Lower the weight slowly into the i. p. Repeat 10-15 times in 2 approaches. exhalation.
Snatch-I. p. feet shoulder-width apart, knees bent. Having lifted the weight from the floor, swing it back between your legs (Fig. 5, position 2a), then with a quick movement of your back, legs and arms, pull the weight forward and up above your head onto your straight arm (Fig. 5, pos. 26). The pace is medium and fast. Repeat 5-10 times with each hand for 3 approaches.
Goblet Press - I. p. feet shoulder-width apart, arms bent, weight in hands with an underhand grip on the handle of the weight. Raise the weight to your chest (Fig. 5, item 3) and press it up with both hands. Then lower it to your chest and return to i. p. The pace is average. Repeat 8-12 times in 2-3 approaches."
Strict Press - I. p. feet shoulder-width apart, raise the weight to the shoulder. press the weight upwards onto your straight arm, without tilting your torso back to the side (Fig. 5, item 4). The tempo is slow and average. Repeat 4-6 times with each hand in 2-3 approaches.
Double Clean and Press - I. p. feet shoulder-width apart, knees bent, weights standing between the legs (slightly in front), gripping the handle from above. Lift the weights off the platform, swing back between your legs and, sharply straightening your legs and back, making a slight squat, lift the weights to your shoulders; Straighten your legs (Fig. 5, item 5 a). Using the force of your hands, press the weights upward simultaneously (Fig. 5, item 56) or alternately (Fig. 5, item 5 c). Keep your torso straight. The pace is average. Repeat 5-8 times in 2-3 approaches.
Double Push Press- I. p. - the same as in exercise. 5. Before pushing out, the legs are straightened shoulder-width apart, the elbows are lowered and pressed to the body, the weights are on the forearms, the handles of the weights are on the chest, the back is straight (Fig. 5, position 6 a). After a slight squat, push the weights upward by sharply straightening your legs and torso. After doing a squat and “picking up” the weights with your straight arms (Fig. 5, position 6 b), straighten your legs, fixing the weights at the top. Lower the weights first to your shoulders, then to the floor. The pace is average. Repeat 5-8 times in 3 sets.
Seated Press - I. p. - sitting on a chair or on the floor. Take the weights into rack position, place your feet shoulder-width apart. Press the weights alternately with your right and left hands (Fig. 5, item 7). Repeat 5-7 times with each hand. Or press the weights up at the same time. The pace is average. The number of repetitions is 8-12 times in 3 sets.
Bench or Floor Press - I. p. - lying on a bench, feet on the floor, weights at the shoulders. Alternately press the weights up (Fig. 5, item 8). Repeat the exercise 5-7 times with each hand. Or simultaneously press the weights upward. Repeat 9-12 times in 2-3 approaches. The pace is average. If there is no special bench, this exercise can be performed lying on the floor.
Seated Tricep Extension- I. p. sitting on the floor, the weight is raised up with one hand. Place your free hand on your knee or floor. Lower the weight behind your head, then slowly press it up from behind your head, without lowering your elbows (Fig. 5, item 9). Try to keep your torso in a straight position. The pace is slow and average. Repeat 5-7 times with each hand in 3 moves.
Straight-Arm Pull-over - I. p. lying on a bench, feet on the floor. Kettlebell behind your head on the floor (Fig. 5, item 10 a). Grab the kettlebell by the handle with both hands using an underhand grip. Raise the weight up with straight arms (Fig. 5, item 10 b) and lower it onto your hips. With a reverse movement, move your arms straight back with the weight behind the head in i. p. The pace is slow. Repeat 6-10 times in 3 sets.
Heavy Pants - I. p. feet shoulder-width apart, arms with weights lowered down (Fig. 5, position 11). Slowly bend your arms, pulling the kettlebells toward your chest bottoms-down. Try to keep your torso straight. The pace is slow and average. Repeat 8-10 times in 3 sets. This exercise can be performed with one kettlebell while sitting on a chair. The hand with the weight is lowered down, the free hand rests on the knee. Slowly lift the weight towards your shoulder, bending your arm. Do not tilt your body back.
Supported Row - I. p. legs shoulder-width apart, torso bent over, free arm resting on a chair, kettlebell in the arm bent at the elbow, elbows pressed to the torso (Fig. 5, position 12). Extend your arm at the elbow joint without straightening your torso. The pace is average. Repeat 10-12 times with each hand in 3 sets.
Bent Row- I. p. feet shoulder-width apart, torso tilted forward, legs bent. Without changing the position of the torso and legs, pull the weight to your stomach (Fig. 6, item 1). The pace is average. Repeat 8-10 times in 3 sets.
Side Bends - I. p. feet shoulder-width apart, weights in both hands behind the head at the back of the head. Bend to one side and straighten up (Fig. 6, item 2). Try to keep your legs straight, your torso should move in the same plane. The pace is slow. Repeat 6-8 times in each direction, 3 sets.
Good Mornings - I. p. - the same as in ex. 14. Slowly bend forward without bending your knees (Fig. 6, position 3) - exhale; straighten up in i. p. inhale. The pace is slow. Repeat 6-8 times in 3 approaches.
Kettlebell Back Squat - I. p. feet shoulder-width apart, lift the weight with both hands and place it on your back (Fig. 6, position 4 a). Squat down on flat feet, slightly leaning forward, without lowering your head (Fig. 6, position 4 b). The pace can be fast, medium and slow. Repeat 8-12 times in 3 sets.
Juggling - I. p. legs wider than shoulders, torso tilted forward. Grasp the handle of a weight located slightly in front. Raise the weight from the floor, swing it back between your legs, throw it in an arc to the height of your chin and sharply push the handle away from you with your thumb, straightening your fingers (Fig. 6, position 5 a). The handle, having made a full turn, will turn back to the fingers. Catch the weight with the same hand (Fig. 6, position 5 b) or the other and quickly lower it back between your legs. Quickly repeat this movement again 8-10 times in 3 approaches.
Ketlebell Deadlift with Static Hold-I. p. legs narrower than shoulders, weights at the heels. Sit down, take the weight with both hands (Fig. 6, position 6 a). Straightening your legs, stand up and rise on your toes (Fig. 6, item 6 b). Hold the weight in this position for 2-3 seconds and return to i. p. The pace is average. Repeat 7-10 times in 2-3 approaches.
Elevated Row- I. p. legs on chairs, weights on the floor between the chairs. Leaning over and bending your knees, take the kettlebell by the handle with an overhand grip (Fig. 6, item 7). Straighten your legs and back, pull the weight up to chest level. The pace is slow. Return to i. p. Repeat 8-10 times in 3 approaches.
REMINDER FOR TRAINEES
Once a week you can push the exercises to your limit in both the snatch and the jerk, but only in cases where you feel you can do it. On other days, strictly adhere to the regimen. Once a month you should try to break your record in the snatch and jerk. When training in classical exercises (jerk and snatch), do not forget about the auxiliary ones. Pay close attention to breathing during each workout. Make sure that the exhalation is complete. Don't break your breathing rhythm. Inhale quickly, but not deeply, at the very beginning of the movement, exhale when lowering the weight.
LET'S GO TO PLANNING
Let's start with the number of workouts per week. The usual is 3-4 for a beginner. This is quite enough. One workout lasts 90-100 minutes, i.e. about two hours, counting the warm-up and cool-down (the final part). The warm-up should include exercises that warm up all the joints of the arms and legs and lower back, as well as running and jumping. This will take up to 10 minutes. The second part of the warm-up is carried out with a kettlebell(s). Perform kettlebell pull-ups, squats with a kettlebell on your shoulders, pressing a kettlebell from behind your head with one or two hands, interceptions, cleans, etc. The time for this part of the warm-up increases to 15 minutes.
Then move on to executing your training plan. We will assume that you have already learned the technique of snatching and jerking kettlebells. We adjusted our breathing. All that remains is to focus on it. Let’s say one cycle (inhale and exhale) during fixation and 2 cycles on the chest at the beginning of the push and 3-4 cycles on the chest at the end of the push. An increase in the number of breathing cycles with the onset of fatigue occurs spontaneously. In a snatch, as a rule, no more than two breathing cycles are performed at during overhead fixation.
You will have three special workouts per week and one general workout. In the first year, perform jerks and snatch every workout. In the future, especially in the competition preparation period, they must be done separately. Every athlete should know his heart rate before warming up, after, before approaching the lifting platform and immediately after performing the exercise both in the snatch and in the jerk. It is also necessary to monitor how long it takes for the pulse to recover. This will be useful to you in the future.
Let's say you started the exercise at a heart rate of 100 beats per minute (bpm), and ended at 160 bpm; the recovery time to 100 bpm is 120 seconds, i.e. 2 minutes. This means that in the next workouts you can set the intensity for yourself (without changing the weight of the kettlebells) depending on the recovery time, and start the exercise when the heart rate is 120 beats/min. This, of course, will reduce the number of reps, but will increase the fitness of your body and increase strength endurance. And this is the main thing in our sport - to be strong for a long time!
All work should take place at a pulse of 160-180 beats/min. Masters know how to maintain this pulse throughout their work. The more reps you perform, the longer the rest between each rep, i.e. the time spent performing 100 and 200 jerks will not be doubled. Let's look at this using the example of four-time USSR champion Fedor Usenko. At the III USSR Championship he pushed the weight 161 times in 15.34 minutes, i.e. the average time for one push was 5.8 seconds, and a year later at the IV Championship he pushed the weight 236 times in 33.16 minutes, spending on average 8.46 seconds per push.
Remember not to rush. Keep the right rhythm and you can become a master of this “iron game.” The main part of the workout lasts no more than an hour. This includes classical exercises, i.e. jerks and snatch , and auxiliary exercises with a barbell, kettlebells, dumbbells, on exercise machines with blocks, etc. The workout ends with a light jog, after which a hot shower is beneficial.
Special training usually begins with Jerk.
There are many methods for creating training plans. Here are the most common ones:
The weight of the kettlebells does not change:
where > is your limit, i.e. the maximum number of jerks that you can perform with a 16 kg kettlebell. In each subsequent approach:
The numerator indicates the percentage of the limit in the jerk, adding one lift in each set, for five sets. The denominator is the rest time between sets. For a beginner athlete, 4-5 sets in the jerk and 2-3 sets in the snatch are enough.
A certain number of reps are performed in one set. In one case, there can be an increase in the number of reps in each set, in another a decrease, in the third the same number of reps in all sets. The following options are also possible: the athlete in 3-4 sets increases the number of repetitions by 2-3 to the maximum result, and then reduces them in each subsequent set by 3-4 lifts and brings them to the original or to a specified number of lifts.
Planning begins with the competition calendar. Planning is done for a year (depending on the timing of the competition). The training periods are divided into preparatory, main [competiton preparation] and transitional. The number of sets in the jerk and snatch is planned; running, cycling, swimming, skiing, etc. are also included in the plan (in kilometers). The load varies by month, week and workout, both in volume and intensity.
We remind you. Volume is the number of sets. Intensity: the number of reps in one approach, varying the weight of the kettlebells, varying the rest time between sets and sometimes reducing the time per movement, i.e. increasing the number of jerks or snatches in the same time period.
If you are your own coach, then let's create a simple training plan. We know that in one workout (on average) you need to do 3-4 sets of jerk and 2-3 sets of snatch. With three training sessions per week, this will be 9-12 sets of jerk, 6-9 sets of snatch. Workouts don't have to be average; once a week heavy- 6-7 sets, twice medium-lifting for 3-4 sets; or one medium and one light, 2-3 sets of jerk and 1-2 for the snatch.
In the monthly training cycle there are also light, medium and heavy weeks: light week: jerk 9 sets, snatch 5 sets; average week: jerk 12 sets, snatch 9 sets; heavy week: jerk 16-18 sets, snatch 10-12 sets.
Depending on the period of preparation, in the monthly cycle there may be: 2 weeks heavy; 2 weeks average or one heavy, two medium and one light. If you have a competition coming up, for example in May, then usually this month is planned like this: 1st week is average; 2nd week is heavy; 3rd week is average; Week 4 is light. Before the competition, give the body rest to recover your strength so that there is a desire to “go all out."
In the annual cycle, months of training also alternate into heavy, medium and light in volume and intensity. In a heavy monthly cycle of Jerk sets, it can be 50 or more, snatch up to 25 or more. In an Average month the load for the jerk is up to 40 sets, for the snatch up to 20. In a light month, load for the jerk up to 30 and for the snatch up to 15.
We have considered the volume load, but we still need to plan in terms of intensity. As we already know, intensity in kettlebells is: the percentage of the maximum number of reps in one set; rest time between sets; variance in weight of kettlebells. The intensity is planned in such a way that over the course of the year it grows continuously; but month by month, week by week, training fluctuates both more and less intense. This in no way depends on volume of planned load. Intensity can be high with a high volume, and with an average volume, and with low, just as medium and low intensity can be at any volume. It all depends on the goal you set for yourself.
The total training load should always fluctuate. So that one day you leave the gym “barely dragging your feet,” another time, on the contrary, you still want to work out, but you can’t - the plan prohibits it. Do not strive to constantly increase the load today, more tomorrow, then even more - this leads to overtraining. The load should fluctuate like an ocean wave: now up, now down.
Set a goal - now I can jerk 15 times, I will try to jerk 20 times. This is already a plan. It is very convenient to break this plan down and perform it in three or two sets. Moreover, increase the intensity by reducing the rest time. So!
You already understand that in the first set you need to do 10 jerks, after 45 seconds: 6, and after another 45s: 4. Then in the second case, 12 reps, 60s rest - and another 8 reps. Now you are already lifting the weights 20 times, not yet all at once, but with a little rest. These series can be varied, doing 2-3 sets with a rest of 4-5 minutes. For example:
Rest can be reduced to 30 seconds. And then the day comes when you jerk 20 times in one set. Set a goal of 25 times and increase your plan:
Gradually reduce the time between sets. In the snatch you do exactly the same. Once you reach 25 jerks with 16 kg bells, move on to heavier weights - 24 kg.
PREPARATION FOR COMPETITIONS
Kettlebell lifting has its own specifics associated with fairly long work, both in terms of power and time. An athlete prepares himself for competitions over a fairly long period. All his actions are aimed at lifting the kettlebell as much as possible in the sum of the two “classical” exercises. During competitions, the athlete repeats the usual actions practiced in training.
A month and a half before the competition, he begins to pay great attention to special preparation, monitors his weight more carefully, weighs himself daily (on an empty stomach) and, by regulating his diet, adjusts his body weight to optimal. At this time, the training load in the area of developmental exercises decreases.
20-30 days before the competition, exercises from other sports are almost completely excluded, except cross-country [running]. Training is focused in a narrow direction. Super-series and “pro” series, including “tests to the limit” both in the snatch and in the jerk [are performed]. The total volume of work decreases and the intensity increases - mainly due to the reduction in the number of support exercises. Overall number reps decreases, but maintaining intensity in the classical exercises, i.e. work on extreme loads (“pushing the limit” in the snatch and and jerk, work on super series).
It must be remembered that frequent use of maximum weights is accompanied by excessive stress on the central nervous system. Layering of fatigue from previous activities causes overexertion and causes injury.
At the final stage of preparation for competitions, the athlete needs to know his highest training results in the classical exercises. For this purpose, it is necessary to perform tests, the last one sufficiently far from the start of the competition so that the body has time to recover. It is known from practice that in order to restore the strength expended on the maximum-effort lifting of weights in the jerk, more days of rest are required than is necessary to recover from the same in the snatch. Therefore, the athlete makes the last test in the jerk 6-8 days before the competition, and in the snatch 3-4 days.
In the last 2-3 sessions, the number of sets in classical exercises decrease. The duration of rest on the eve of the competition depends on the body’s ability to restore expended forces, as well as on the age of the athlete. The faster the recovery process, the shorter the rest between the last training session and the day of performance. Usually this happens within 1-2 days.
Of great importance for the accumulation of nervous energy and successful performance in competitions is not only the correct adjustment of the training load, but also a strict regime of daily life. At the final stage of preparation for the competition, athletes are advised to eat better and sleep more. On the eve of a performance, it is useful to take an evening walk and go to bed at your usual time, without breaking your routine.
If an athlete has been losing weight to move to a lighter weightclass, they need to come to the weigh-in a little earlier in order to be among the first to weigh in and have time to eat. Food will be better absorbed if you eat 2 hours before the performance. The diet usually includes meat broth, boiled meat, fruit juices and always a little salt and mineral water. After weighing in and eating, it is better to find a quiet place and sit quietly with friends and chat.
Some athletes experience so-called “starter fever” or “starter apathy” before a competition. This, as a rule, happens from insufficient cultivation of self-control and willpower. With starting fever, the athlete is very overexcited, he has a fever, his fingers and lower jaw tremble, and there is fussiness in his movements. Initial apathy is characterized by complete indifference to competitions and reluctance to approach weights. To improve the condition, it is necessary to properly carry out a special warm-up. In one case it is calm, in the other it is powerful and energetic. The general warm-up is lengthened. In the first case, this reduces the excitability of the central nervous system, in the second raises it. Good preparation for competitions ensures that the athlete is in a state of combat readiness. It is expressed in the fact that the athlete feels a surge of strength, the desire to perform excellently, warmth is felt in the muscles, the athlete is “eager to fight.”
Before going to the lifting platform, you need to warm up. First, a general warm-up is carried out, the one that the athlete is accustomed to doing during training. Then a special warm-up is done with weights in the exercise in which the athlete will perform. It is very important to choose the warm-up time here. It’s good if the athlete knows how much time he has left before leaving. It is always difficult to guess exactly, but approximately plus or minus 5 minutes is possible. A very successful warm-up happens when the athlete, having completed the last warm-up approach, rests for 3-4 minutes, after which he has to go out onto the platform.
How to do a special warm-up? Right after the general warm-up, the athlete approaches the weights (the weight of the kettlebells is the one with which he will compete). According to the competition rules, the first movement is Jerk.
1st special warm-up exercise: lifting weights to the chest 3-4 times in a row, 4-5 pushes from the chest; 2nd exercise: lifting weights to the chest and 6-8 pushes from the chest, this should be 25-35% of your maximum result. After these two exercises, the athlete’s breathing “opens” (usually 3-4 minutes pass between the first and second exercise, the same as during training). The warm-up is over, the athlete is ready to go on the platform. If for some reason the athlete is not called on time (i.e. after 3-4 minutes), he has to do the 3rd exercise. If there is little time left before the challenge, then the athlete simply takes the weights to the rack 2-3 times and presses up the same amount from the rack . This must be done so as not to “cool down”. If there is still time before the call, you can repeat the 2nd exercise.
You need to go out onto the platform slowly. Approach the kettlebells, calm your breathing, relax your muscles, take a small breath and begin the exercise. Before leaving, you need to thoroughly rub your palms with chalk. After completing the jerk, you should take a good rest. Wash, wash your hands with soap, if necessary, apply lotion to the calluses. Usually in competitions there is about an hour of time between the jerk and the snatch. Eating and drinking at this time is not recommended. Can you do it in 5 minutes? Before warming up, eat a chocolate bar and rinse your mouth. Before the snatch, you can take one glucose tablet.
First, a general warm-up is done, then a special warm-up. 1st exercise: snatch several times, changing hands, paying attention to the correct grip. 2nd exercise (you also need to be prepared for going out on the platform): snatch the weight 10-15 times with each hand. This should be 25-35% of the maximum. This concludes the warm-up. After resting (from the jerk set), your hands must be carefully prepared: bandage your wrists, rub them with chalk (wash off lotion).
Kettlebell lifter competitions are very different from weight lifter competitions. The weightlifter must demonstrate not only strength, but mainly strength-endurance. You must be able to fight for each subsequent rep. Force yourself to do it again, again, then again and again.
“It seems that everything is gone, there is no more strength, it’s getting dark in the eyes. But it turns out there are still opportunities. Now a “second wind” has arrived, work has become easier, and the score is still growing. The movement is already performed almost mechanically. The limit of possibilities comes immediately. The weight didn't go up. All. That’s all now,” says USSR champion Fedor Usenko.
Training with super-series will help you work on the “second wind”. It is they who force us to lift weights with all our strength. You have trained your body to work in extreme conditions. You are strong. Very strong! You need to convince yourself of this.
After the competition you need to take a hot shower. Again, be careful with your hands. They received a colossal load. When you get home, you need to thoroughly steam your hands, lubricate them with rich lotion, and massage your hands. When exercising with kettlebells, the hands experience a very large load. In order to prevent the formation of calluses on the palms, which do not heal for a long time when broken, it is necessary to take care of your hands. After each workout, at night, you need to steam your hands and rub your calluses with pumice. and moisturize with rich lotion. The following composition gives a very good effect: medical glycerin (3 parts) and ammonia (1 part). Shake the mixture well and moisturize your hands after showering.
During training it is necessary to use chalk.
FROM THE COMPETITION RULES
Kettlebell lifting competitions are divided into:
personal
team
personal-team
In individual competitions, only the participant’s personal result is counted, and his place in the competition is determined accordingly. In team competitions, the result of the team as a whole is counted, and its place is determined accordingly. In individual-team competitions, the results of each participant and the team as a whole are counted separately. Athletes compete with kettlebells weighing 24 and 32 kg (youths with kettlebells weighing 16 kg) according to the Biathalon program: Double Jerk; Snatch with one and the other hand (without break for rest). Competitions in each weight category are held during one day, first jerk, then snatch. Male athletes are allowed to compete once they are at least 15 years old, with a doctor’s permission.
Competitors compete in the following weight classes: in the following categories (Youth and Adult):
Each participant has the right to compete only in one weight category. 15 minutes before the start of the competition, participants are weighed. Each participant is weighed once. Afterwards, any participant whose weight does not correspond to the weight category in which he was entered for the given competition is allowed to be weighed again. The weighing results are entered into the competition record.
The execution of each exercise is considered correct and complete when the weight(s) is raised up onto a straightened arm(s) and fixed in a stationary position. A correctly performed exercise is accompanied by a score from the referee. The participant lowers the weights to the starting position only after the judge announces the score.
The snatch is performed in one step. With a continuous movement, the weight rises up until the arm is fully straightened and is fixed in this position until the judge counts. When finishing the snatch of the weight with one hand, the athlete on the upswing intercepts the weight in the other hand (in this case, one intermediate swing is allowed without stopping the motion) and should snatch with the other hand.
When performing a snatch, it is not allowed to: swing more than once; touch the platform, shoulder (chest) with weights; touch the platform, weights and any other parts of the body other than the head; lower the weight until the judge counts; lift the weight not with your straight arm (press); leave the arm straight after the judge's count (rest). In case of any of these violations, the exercise is considered not completed and the score does not increase. The competition set is stopped by the judge’s command “Stop!” Lower!" in cases where the athlete allows for: lowering the weights onto the chest (or shoulder); stopping movement when shifting weights in the other hand; more than two swings; placing or dropping a weight on the platform; any three errors.
The jerk is performed in two steps: 1. Raising the weight to the rack and fixing the starting position. The lifting method is arbitrary. In the starting position, the legs are straightened, the shoulders and forearms touch torso. 2. Push the weights from the rack at the judge’s signal (clap or command: “You can!”). The signal is given only once at the beginning of the exercise after the participant takes the correct starting position. The weights are pushed up above the head in one continuous motion and held until the judge counts, then whereupon the participant lowers the weights to the starting position. When pushing weights from the rack, it is not permitted to: push from the wrong starting position; press (push not with straight arms); push alternately; raise your elbows at the beginning of the movement, do a roll, push from the shoulder; lower the weights before the judge counts; lower the weights onto your shoulders (touch your shoulders). In case of these violations, the exercise is considered not completed. When the weights are lowered onto the shoulders or chest, as well as in case of any three errors, the judge stops further execution of the exercise by issuing the command “Stop!” or “Put it down!”
I would like to wish all fans of the “iron game” success in their chosen sport. You made the right choice by starting to engage in kettlebell lifting. You will undoubtedly become a strong, courageous, strong-willed and very resilient person, ready to overcome great difficulties. Kettlebells develop you physically and mentally. The athlete develops willpower. You have to “endure” a lot until you achieve a good result, and the cries of “be patient” give you more strength, a few more lifts, “be patient” more, more, more - well done!
Conditions for fulfilling ranking standards
The title “Master of Sports” (MS) is awarded at competitions held by the USSR State Sports Committee, and at championships and cups of the union republics, Moscow and Leningrad, VDFSO trade unions and departments.
The rank standards of a candidate for master of sports (CMS) can be achieved at competitions no lower than the city scale.
CMS, I, II, III rank standards and youth ranks are assigned subject to the standards being met in each exercise.
The first exercise is a jerk, the second is a snatch.
The snatch is performed alternately with each hand without rest.
In each weight category, the winner is determined by the highest amount of points scored. For each correct execution of a technique, the participant is awarded 0.5 points for each hand in the snatch (the sum of two hands for the weak hand), and 1 point in the jerk. If several athletes have the same number of points, the one with the lower body weight gets an advantage. In case of equality in this indicator, the winner is determined by the best result shown in the jerk.