Exercises with kettlebells for security officers

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The kettlebell push press is a functional strength exercise that involves lifting a kettlebell overhead with a slight push-up at the top of the amplitude. Can be performed with either one or two weights. When working with a kettlebell instead of a barbell, we use a large number of stabilizer muscles, and the work is more complex in nature - almost all large muscle groups of our body are loaded. The technique of the push press with a barbell and with a kettlebell is quite similar, but you can’t do without some features - this is what our article will be about.

We will also look at:

1. What are the benefits of pressing a kettlebell?
2. How to properly perform a kettlebell push press;
3. CrossFit complexes containing this exercise.

Benefits of exercise

What are the benefits of performing a kettlebell push press? The exercise perfectly develops the strength of all the athlete’s large muscles, so it is often performed in a power style (for a low number of repetitions). However, no one forbids you to take less weight and do more repetitions, which is ideal for CrossFit training.

Main muscle groups worked: quadriceps, hamstrings, glutes, deltoids and triceps. It is necessary to have a sufficient level of stretching in them in order to perform the exercise technically correctly, without experiencing discomfort in the muscles, joints and ligaments.

General information

The kettlebell push is a general name for a group of basic impulse-type exercises. It is rarely used in modern fitness due to the lack of suitable equipment in most gyms. Unlike others, the push is used not as a basis, but as an auxiliary exercise that helps strengthen the ligamentous apparatus

Another important feature is the powerful pumping of the heart. Since all the complexes are multi-repetitive, it perfectly works the heart muscle without increasing the peak heart rate to a critical point.

Despite its high efficiency, the push has its drawbacks:

1. Inability to scale.
   This is due to the fact that weights, unlike dumbbells, are always of a fixed size - 8, 16, 24, 32 kg.
2. High risk of injury.
   Associated with the pulsed nature of the load.
3. Complex exercise technique.
   Requires control not only of your hands, but also of your back. Therefore, at first, the size of the projectile is limited not by strength, but by the strength of the bones.

Exercise technique

The kettlebell shvung press can be performed with either one or two kettlebells; accordingly, the technique for these two varieties will also be different.

With 1 weight

Let's start with a single kettlebell push press:

1. Take the starting position: feet slightly wider than shoulders, toes turned to the sides, back straight, pelvis moved slightly back.
2. Take the weights from the floor with one hand, maintaining the correct body position. Position yourself so that the weight does not weigh you in its direction; the bottom of the spine should not be “rounded” to the side.
3. Perform one kettlebell clean on the chest. To do this, you need to set the inertia a little by rocking the pelvis and make an explosive upward movement; all that remains is to “accept” the weight and fix it. You can help yourself balance with your free hand by extending it to the side. Do not try to throw the weight through the work of the biceps and forearm - this is not only dangerous if you work with heavy weight, but will also disrupt the entire biomechanics of movement.

   

4. Start doing the shvung. The basis of any swing is a correct and powerful dip, because almost the entire movement occurs due to the explosive force of the quadriceps. Do squats to about half the amplitude and get up from this position as quickly as possible, while simultaneously pressing the weight up with the force of your shoulders. The higher the weight rises, the more we need to push it up; in the last 5-10 centimeters, the inertia is already extinguished, and we only have to fully straighten our arm using the force of the triceps.
5. Lower the kettlebell back to your chest and perform another rep.

With 2 weights

Double kettlebell press technique:

1. The starting position is the same as in the previous version.
2. Lift the weights off the floor, holding them at a symmetrical distance from your body.
3. Perform weight cleans. The movement is carried out by swinging the lower back and engaging the quadriceps in the work, as in the shvung of one kettlebell. But here you need to make a slight bend in the lower back and lean back slightly when you take them, otherwise you won’t be able to take a stable, stable position.

   

4. We do a squat and press the weights up when standing up. This aspect is somewhat simpler than in a single kettlebell shvung, since the kettlebell does not outweigh us, and the body does not lean to the side after it. The biomechanics are the same as in the barbell push press.

   

5. Lower both weights to your chest and repeat the movement.

https://youtu.be/CCqru4q9RK0

Saved the girl

“It’s not so easy to start kettlebell lifting,” Alexander Beldyugov agrees with him. – You have to constantly overcome yourself. But when you get involved, you feel an extraordinary lightness in your whole body. Look at Yuri Mikhailovich - can you really say that he is seventy-five years old? I remember he told how some hooligans in a minibus wanted to offend a girl. At first they didn’t pay any attention to the grandfather who was in the cabin - why should they be afraid of him? But he squeezed one of the guys’ hands so hard that it immediately became clear: such a pensioner is not to be trifled with; he can stand up for a girl! I am pleased with the fact that weightlifters, when they reach “retirement” age, do not give up the sport and continue to achieve success. Recently, a priest, the rector of the Catherine Church, came to us. It turned out that in his youth he also worked out with heavy weights. And now it is showing good results. He brought his three sons with him. Now we have the opportunity to train for free in the gym at the simulator production plant. Many thanks to the plant director for this.

Yuri Mikhailovich says: now he can push a “two-pound” weight two hundred times. And at the Russian and world championships they win with less results. But a pensioner does not have the opportunity to constantly go to such competitions; it is too expensive. And for some reason sponsors are in no hurry to invest money in veterans. Although such veterans as Yuri Stefanov and his comrades can easily give even young athletes a head start. And they have proven this in practice more than once.

What can you do to strengthen your back muscles?

It is, of course, very good to develop and strengthen the muscles of the limbs. But judge for yourself, what is the use of this if the back muscles are rather weak and, under any load, begin to ache as if you were at least dragging an entire KAMAZ truck, along with some kind of firewood or coal? What kettlebell exercises will help you strengthen and develop your back muscles?

• Place a chair nearby. Grasp the backrest with your left hand and take the weight with your right. Bend your knees slightly, put your left leg slightly forward, and your right hand should be located below. The weight must be pulled to the chest and then released. Then change the hand. Perform 5 approaches, repeat 10 times.
• Take the weights in both hands, straighten your back, pull your arms together with the weights to your chest, return to the starting position. Total approaches - 4-5, repetitions - 8-15.
• Kettlebell push-ups strengthen the pectoral muscles well. The apparatus is placed on the floor, they lean on it with their hand, the other on the floor, and do push-ups.
• An exercise with a kettlebell, called the “standing press,” develops and strengthens the triceps, deltoids, pectoral, and back muscles. Take one projectile, place it at shoulder level and lift it above your head. You can help yourself by pushing your legs.
• The static pose allows blood to flow to the chest muscles. To do this, you need to take the weight by the round base and hold it between your hands, bend your arms at the elbows and hold for as long as possible.

What weight is best to start with?

The weight of the kettlebell depends on 2 factors: the strength of the athlete and the type of exercise. It varies from 16 kg to 32 kg. They usually start with 16 kg, gradually adding weight, after about 3 months they reach 25 kg of weights, and after a year - up to 32 kg. All exercises with weights are strictly consistent and alternate with others. For example, a task for strength, then for agility, and then for legs.

They do no more than 40 minutes a day at a certain time: 2 hours before lunch or 2 hours after it. At the end of the workout, they perform breathing exercises 6-8 times, 3-5 times to relax the muscles, simply walk leisurely for about a minute, after which they go into the shower (warm, then cold), then rub themselves with a hard towel.

At the end of all these manipulations, get dressed and rest for at least 10 minutes. Kettlebell exercise is not a goal, but a means to development. Therefore, such activities are often combined with other sports, such as skating or skiing, mountaineering, etc.

Rank standards and records

The long cycle kettlebell jerk is a challenging competitive exercise. Below are the category standards for men and women, as well as Russian records among men with a 32 kg kettlebell.

TABLE OF DIFFERENT STANDARDS FOR MEN:

DC push (number of weight lifts in 10 minutes)

TABLE OF DIFFERENT STANDARDS FOR WOMEN:

DC push (number of weight lifts in 10 minutes)

Records of Russia. Men (long cycle) – kettlebell 32 kg.

Examples of programs for beginners

Beginners are not recommended to immediately begin complexes that include complex exercises with a barbell, kettlebells or rings.

There are complexes that consist only of exercises with your own weight. Squats, push-ups, pull-ups, sit-ups, burpees, jumping jacks, running. They mostly have female names. Here are some of them: Cindy, Angie, Mary, Barbara, Chelsea, Diana.

They should not be performed at full strength. The first time, you should get used to changing the load on different muscle groups, learn proper breathing, the ability to maintain a uniform pace, and endure pain from acidification in the muscles.

Reduce the complex execution time. For example, perform the Cindy complex not for 20 minutes, but for 10. As you train, add more time.

5 laps.

5 laps.

Correct technique for performing exercises is the key to success in any sport. The following points need to be considered in CrossFit:

• The new exercise is first performed slowly under the supervision of a trainer or in front of a mirror, only after the movement has been mastered is it included in the program.
• From simple to complex. Break the task into parts if it involves a set of exercises, such as burpees, and slowly work through each part.
• Posture. Your back should be straight while performing the exercises.
• Balance. It is important to learn to maintain a firm balance, especially important when performing exercises with weights (barbells, dumbbells).

The program usually includes 3-5 exercises for endurance, strength, and agility, but there are exceptions.

Below are the exercises that no CrossFit complex can do without.

• Squats – works the entire lower part of the body with emphasis on the buttocks;
• The plank is a good exercise for the spine and strengthening the arms;
• Push-ups - upper body workout: arms, shoulders, chest;
• Burpee is a small set of exercises aimed at burning fat, includes squats, push-ups and jumping ups;
• Running is an effective endurance exercise;
• Jumping rope – double jumps are used more often, they develop coordination and speed;
• Thrusters – work with a barbell, overhead throw;
• Overhead - squats, done while holding a barbell above your head;
• Setup – various abdominal exercises;
• Farmer's walk - walking with weights.

Read more: The best workout programs for weight loss

In fact, there are much more exercises included in CrossFit programs, these are just the basic ones. You can do CrossFit at home on your own, but it is better to go to a specialized gym where there is competition, in which case the motivation for training will be much greater.

Every year, World CrossFit Games (Medial) are held, and since 2013, the Games have been held in Russia at the regional level.

1. The first stage is held online, athletes from all over the world complete the programs declared by the organizers and send videos. Based on these applications, 48 ​​participants are selected in each of 17 regions of the world.
2. The second stage is a live competition, where all participants perform 3-6 CrossFit programs and only three athletes from each region make it to the finals.
3. The third stage is the final, where there is only one winner, the best of the best.

Every year, CrossFit is gaining more and more popularity, hundreds of specialized gyms are opening all over the world, and new programs are constantly being developed. Thanks to the opportunity to develop in many physical directions, more and more people are choosing CrossFit.

We offer you a unique selection of exercises with kettlebells that will help you work all the muscles of your body, increase endurance, burn fat and improve body contour. After the exercises, a ready-made lesson plan is given that you can follow.