Kettlebell lifting training program for beginner athletes

Kettlebell lifting appeared in the late forties of the last century. During this time, some changes were made to the sport. Although for a long time it was considered purely male, over time women and girls joined it. Thanks to this sport, a trend like kettlebell fitness appeared, and there were even more amateurs among women.

Peculiarities

Kettlebell lifting is a cyclic sports discipline aimed at fulfilling standards with a kettlebell (one or two) for the maximum number of repetitions in a certain time; for men and women there are certain requirements and differences in the weight of the equipment. All exercises are performed standing. The International Kettlebell Lifting Union has 56 federations around the world.

In the power biathlon program for men, kettlebells weighing 16, 24 and 32 kg are used. For power juggling, women and boys from 11 years of age use 8 kg weights.

Safety precautions when exercising with weights

The kettlebell is a very dangerous projectile!!!

She shouldn't be underestimated. Unlike the barbell, which has fewer degrees of freedom - since the hands are interlocked with the bar - a rigid connection that limits the possible options for the movement of the barbell. This allows you to lift more weight.

But the weight is almost unlimited and can move wherever it wants. Those. except that we have to raise it. We still have to constantly control it with the help of small muscles.

Control deviations to the side and control twisting. After all, injuries caused by twisting are much more dangerous than others...

Exercises with a kettlebell are most often dynamic and therefore the impulse of the kettlebell is quite large, and taking into account the free one - i.e. its movement is almost unrestricted - we have a very heavy and therefore dangerous object at the end of our hand.

Our hand cannot hold the weight rigidly - like a barbell. The barbells on large bars - Olympic size with an end diameter of 50 mm - provide for free rotation of the load - there are bearings there to prevent injury to the hands of the practitioner.

And if the ends of the barbell stop rotating - on which the dialed weight disks are attached, then such a barbell is considered unsuitable for training.

The weights do not have any rotating parts. The weight is one piece. And our hand plays the role of a turning mechanism.

Pros of kettlebell lifting

• First of all, discipline develops strength endurance.
• Repeating the standard multiple times over a certain period of time helps improve speed and coordination.
• Sport improves the quality of not only skeletal muscles, but also heart muscle.
• Blood circulation improves, vascular elasticity increases, which helps normalize blood pressure in healthy people.
• Also, multi-joint exercises of kettlebell lifting allow you to develop and maintain joint mobility, provided that the correct exercise technique is maintained.

Exercise No. 5 - chest raise (Clean)

The clean is somewhat similar to the swing, it also uses the explosive nature of the movement, the difference is that at the end of the movement the weights are fixed on the chest.

It takes some time to master the lifting technique; this exercise is recommended for use in powerful kettlebell training complexes.

The chest clean can be used as an independent exercise, but greater effect can be achieved in combination with the bench press.

This pair is rightfully considered one of the best, and when using the appropriate weight of weights, lifting + pressing will become a powerful combination for increasing strength and gaining muscle mass.

What muscles work

In kettlebell lifting, as in many other areas, almost all muscle groups work to develop endurance and functionality of the body. The deltoid muscles, trapezius, muscles of the back, abdomen, as well as the legs and buttocks are subject to special stress.

Deep muscles also work, which can often be trained under static tension. Often stabilizer muscles work in exercises that use inertia. To lift and jerk a weight, you need the help of the buttocks, quadriceps, and abs in order to throw the projectile by inertia without special involvement of the shoulder muscles.

Breath

Among other things, kettlebell lifting involves precise training of breathing techniques. If you do not pay attention to this, the body will not receive enough oxygen for intensive work, which will certainly affect the results. The muscles will quickly tire, and the desired benefits of training will turn out to be harmful.

If you breathe incorrectly, your muscles quickly tire. Strength sports involve exhaling when performing an effort and inhaling during the muscle relaxation phase.

During a jerk, breathing can be done in 2, 3 cycles or more. The best option is 3 cyclic breathing:

1. Inhale – lift the weight from the floor.
2. Exhalation is the end of the explosion.
3. Inhale - squat.
4. Exhale – straighten the body and arms.
5. Inhale – lower the weight from the top point to chest level.
6. Exhale – lowering the projectile until it goes into the backswing.

In the event that there is still not enough oxygen, the athlete can do several breathing cycles at the moment of fixation. This will slow down the speed of the exercise, but will provide an opportunity to restore oxygen reserves. If high-speed and short-term work is necessary, the number of cycles per lift can be reduced.

Having mastered the kettlebell snatch, you can move on to practicing a more complex element - the push. You should also start with 16 kg. Or, if you just love kettlebell lifting, and participating in competitions or receiving a GTO badge is not part of your plans, you can limit yourself to simpler exercises.

https://youtu.be/OWPjSinBrlA

Kettlebell lifting rules

Disciplines for men

The compulsory program for men includes two disciplines:

• Double-event - a push of two weights and a snatch of one weight with a change of hands without a break.
• Push two weights in a long cycle with a short descent of the weights.

The kettlebell lifting program for women includes only the snatch.

https://youtu.be/afR98IvLp8E

A.2 Competition participants

A.2.1 Age groups. Depending on age, participants are divided into the following groups: - boys and girls 14 - 16 years old - junior boys; - boys and girls 17 - 18 years old - senior boys; - juniors and juniors 19 - 22 years old; - men and women over 22 years of age.

A.2.2 The participant’s age is determined by the year of birth (as of January 1 of the current year).

A.2.3 Younger athletes may be allowed to compete in an older age group if the athlete has the appropriate sports classification, special permission from a doctor and the organization of the competition.

A.2.1 Weight categories

A.2.4 A participant has the right to compete in only one weight category at specific competitions. Note: The competition program may include sports disciplines that are not included in the state register, the results of which are considered unofficial (relay races, weights of more different weights).

Equipment for kettlebell lifting

Sports equipment plays an important role in preparing for and performing in competitions. Proper clothing and shoes reduce the possibility of injury to zero and also make it easier and safer to perform exercises. Mandatory equipment attributes approved by the rules of kettlebell lifting:

• Shoes – weight shoes. Special shoes for weightlifters also came into weight lifting. The ankle boots are made of thick leather with lacing along the entire length and are capable of fixing the ankle joint in a stationary position, avoiding dislocations. There is also a 2 cm heel.

• Weightlifting belt. A wide leather belt (no more than 12 cm wide) is able to fix the lumbar spine and avoid injury and deflection in the lower back.

• T-shirt and bike shorts. The shirt should not cover the elbow joints, so the sleeve should be 10 cm above the elbow (according to the rules of kettlebell lifting). Bicycle shorts should also allow you to view the fixation of the knee joints.

• Elastic bandages. Used to fix knee joints and prevent injuries.

• Wristbands. Used to fix the wrist and prevent pain. According to the rules of the sport, wristbands or short elastic bandages for the wrist should not exceed 10 centimeters in width.

Push on DC in women

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The classic clean and jerk is performed with two kettlebells. 10 minutes of time are allotted for the exercise. After taking the weights from the platform, the athlete can no longer put them on the floor. After the weightlifter has placed the weights on the platform, the judge finishes the count. After pushing the weights from the chest in the upper position, the legs and arms must be straightened, there must be visible fixation, the head must look straight - after this the judge counts.

You can read about the kettlebell push technique in the article on our website - Kettlebell push from the chest - the correct technique.

The snatch exercise is performed with one kettlebell. Mandatory straightening of the legs and arms in the upper position and a visible stop (fixation). After this, the judge counts. The exercise also takes 10 minutes. Only 1 hand interception is allowed, and the athlete himself decides which hand to start with.

It is forbidden to place the weight on the floor and throw the weight over your chest or shoulder. If the weight touches the floor, then the command “stop” comes from the judge, not counting the striking. It is forbidden to raise your free hand above the level of your head and touch the body with your free hand and in any way help the movement of the weight. A detailed kettlebell snatch technique can be found at the link in the article - kettlebell snatch technique.

The long cycle push is also performed with two kettlebells. 10 minutes of time are allotted for the exercise. After taking the weights from the platform, the athlete can no longer put them on the floor. After the weightlifter has placed the weights on the platform, the judge finishes the count. One lift is a cast followed by a push (counts as 1 point).

After pushing the weights from the chest in the upper position, the legs and arms must be straightened, there must be a visible fixation - after this the judge counts. When the weights are placed on the chest, it is forbidden to tear your arms away from the body; it is also forbidden to place the weights on your shoulders. After dropping the weights from above, a subsequent throwing of the weights onto the chest occurs, while it is forbidden to stop the weights at the bottom and touch the weights on the platform. If the weight touches the platform, then the “stop” command comes from the judge (if there is just a chirp, then the “stop” command will not follow).

We invite you to familiarize yourself with a set of exercises for all muscle groups at home: gymnastics for the whole body, effective comprehensive training and program

Kettlebell weight

Competitions in Russia are held with weights weighing 16, 24 and 32 kg. For men, weights weighing 16 kg for youth categories, weights for adults weighing 24 kg, and weights for CMS and above - 32 kg. For girls, adult categories are performed with weights weighing 16 kg, and KMS and higher with weights weighing 24 kg.

What are the disadvantages of this system of assigning sports titles? The gap between the weight scales is huge. An athlete who performs 1 adult category immediately begins to try to lift weights weighing 32 kg, although it takes years to get good at this. Naturally, no one waits for years. Hence all the errors in technique and all the injuries in kettlebell lifting - from the ill-conceived system of assigning sports categories, from athletes switching to heavy kettlebells too early.