As a rule, women choose kettlebells weighing from 8 to 16 kilograms, and men - from 16 to 32.

To find your weight, try five repetitions of a single exercise. If it's easy, take heavier weights. If you cannot finish the exercise, you need less weight.

Once you find your weight, you shouldn't do all the exercises with it. Some of them you can do with a heavier weight, for others you will need lighter ones. Check your weight for each exercise separately.

For repetitions, focus on five sets of 10-15 reps. If you feel you can do more, do it.

Exercises with kettlebells

Russian kettlebell swings differ from the usual ones in that the kettlebell does not rise above the head, but only slightly above the shoulders. If you are unfamiliar with this exercise, it is best to start with simple Russian swings.

Stand up straight with your feet slightly wider than your shoulders.
Grasp the kettlebell with both hands, make a slight forward bend and place the kettlebell between your legs.
The back should remain straight without rounding.
Swing the kettlebell, bringing it to shoulder level. The movement starts from the hips, not from the arms, which provides the power to push.
Lower the kettlebell down, wrap it between your legs again, and repeat the exercise.

This movement is similar to the previous one. The only difference is that you work with one hand.

One-handed swings allow you to better pump target muscle groups and are suitable for those who have already mastered two-handed kettlebell swings.

This exercise helps build your back well. It will be an excellent replacement for bent-over dumbbell rows. Due to the shifted center of gravity of the kettlebell, the exercise will be a little more difficult.

Exercise technique

Take two kettlebells and lean forward with your back straight and slightly bent knees.
Bring the kettlebell up to your stomach. At the final point, the handles of the kettlebells should be located in the stomach area.
Use your back muscles to pull the weights, not your arms.
Keep your elbows close to your body, do not spread them out to the sides.
Lower the weights to the starting position and repeat.

This exercise builds your core muscles well, and also provides stress on the arms and legs. In addition, it looks pretty impressive.

Exercise technique

Place your feet wider than your shoulders and take the kettlebell in your right hand.
Bend your knees, lean forward slightly with your back straight and bring the kettlebell between your legs at body level.
Bring your left hand back and take the kettlebell from your right hand.
Translate left hand with the kettlebell forward and bring it back between your legs.
Bring your right hand back and grab the kettlebell from your left.

During this exercise, you are, as it were, describing an eight around your legs, passing the kettlebell from hand to hand. It can be difficult to coordinate movements at first, but with a little practice, you will get used to it.

Due to inertia, the exercise is easy enough that you can pick up a heavier kettlebell. The main thing is not to slouch your back, otherwise it may have a bad effect on.

This exercise will help load your legs and buttocks. Due to the weighting in the form of a kettlebell, you will get the cherished forms much faster than performing repetitions without weight.

Exercise technique

Stand straight, hold the kettlebell in front of your chest with both hands.
Keep your elbows close to your body.
Keeping your back straight and hips back, do a deep squat.
At the bottom of the squat, the hip joint should be below the knees.
Return to starting position and repeat.

If you want to get more load on your leg muscles and pump up, try supplementing the squat with jumping out.

Exercise technique

Stand straight, put your feet shoulder-width apart, hold the kettlebell on outstretched arms below.
Squat to parallel hips to the floor or slightly less.
Jump up from the squat and repeat.
To complicate the exercise, you can place pancakes or steps under your feet. This will help deepen the squat, widen the range of motion, and increase the load.

During lunges, the muscles of the legs and buttocks are worked out, and lifting the kettlebell provides a load on the shoulders and arms.

Exercise technique

Stand up straight, keep the kettlebell in bent arm at shoulder level, the elbow is close to the body, the hand is turned with the palm toward the body.
Lunge forward and at the same time raise your hand with the kettlebell above your head.
Return to the starting position by lowering your hand with the kettlebell while lifting.
Repeat on the other leg.

The exercise perfectly pumps the muscles of the core, but it is quite difficult to perform and has a number of contraindications.

It should not be performed by those who have poorly developed rectus abdominis muscles, enslaved thoracic spine, or have back problems.

Exercise technique

Sit on the floor on the ischial tubercles, press the weight to the body and hold it in both hands, do not spread your elbows to the sides.
Raise your legs, bent at the knees, off the floor.
Try to keep your back straight.
Turn the body to the right and left side without rounding your back or lowering your legs.

This exercise requires some flexibility and good mobility. hip joint... It stretches at the same time latissimus the back and strengthens the muscles of the core, arms and shoulders.

Exercise technique

Stand with your feet shoulder-width apart, take a kettlebell in one hand and lift it above your head.
Tilt to the side as far as the stretch allows. Ideally, you should touch your foot with your hand. At the same time, the kettlebell remains in the outstretched hand at the top.
Return to starting position and repeat.

This exercise will help you build your pecs, arms, and core.

Exercise technique

Lie on your back, bend your knees and place your feet on the floor.
Hold the kettlebell in a bent arm, the shoulder is on the floor, the elbow is pressed to the body, the angle between the shoulder and forearm is 90 degrees. The palm is turned towards the body.
Squeeze the kettlebell up, turning your elbow to the side and your wrist with your palm facing your feet. At the extreme point, the weight is located above the chin.
Lower the kettlebell to its original position and repeat.

This is another quite effective exercise that perfectly pumps the muscles of the core and arms.

Exercise technique

Stand with your feet shoulder-width apart, take a kettlebell in one hand.
Place the kettlebell behind your back and grab it behind your back with your other hand.
Bring your hand forward and grab the kettlebell with your other hand.

This universal exercise, which combines the usual kettlebell swing with movement around the hall. Great cardio for those tired of the treadmill.

Exercise technique

Perform a Russian kettlebell swing. When the kettlebell is at its highest point (chin level), attach right leg to the left by connecting them together.
When the kettlebell comes down from the top, step sideways with your left foot, placing your feet shoulder-width apart.
When the kettlebell passes between the legs and goes up again, place your right leg against the left and connect them together.
Repeat this exercise one way and then the other. To go to the right, you need to attach left leg, and when the weight goes down, step with the right foot.

This exercise is great for pumping your glutes and hamstrings. Also, the load is on the core muscles.

Exercise technique

Stand straight, feet shoulder-width apart, and hold the kettlebell in both hands.
Tilt the body, take the pelvis back and lower the weight to the floor.
Keep your back straight while bending over.
Return to the starting position by contracting your glutes and abs.
Repeat the exercise.

This is a pretty difficult exercise, so try it with a light weight first and add pounds very carefully. At correct execution exercise provides stress on the legs, buttocks and back.

Exercise technique

Place the kettlebell between your legs, lean towards it with your back straight and grab the kettlebell with one hand.
Place the kettlebell between the legs behind the body, gaining momentum, and then with a swing lift it to shoulder level, turning your hand so that the palm is directed towards the body.
The elbow should be close to the body, the wrist continues the line of the arm, without bends. The kettlebell, as it were, hangs on the groove between the thumb and the rest of the fingers.
Lower the weight so that it passes between your spread legs, and bring it up again.

This exercise will pump great upper part body: arms, back and shoulders. It also involves the muscles of the core.

Exercise technique

Take two weights and throw them over your shoulders. The elbows are close to the body, palms are directed towards each other.
Squeeze the weights up, turning your palms forward so that at the top point the weights are located behind your hand.
Lower the kettlebell to the starting position at shoulder level and repeat the exercise.

This is not only a strength exercise, but also a cardio workout. If you choose the right weight, the very first set will raise your heart rate perfectly. In addition, the exercise pumps the shoulders, chest and core muscles.

Exercise technique

Place your feet slightly wider than your shoulders, and place the kettlebell on the floor between your legs.
Bend over to the kettlebell with your back straight, pulling your pelvis back, grab it with one hand, and take the other back behind your back.
Place the kettlebell between your legs, making a small swing back, and then feed it forward.
Dash the kettlebell, bringing it over your head. The palm looks forward, the weight is behind the hand.
Lower the kettlebell down so that it goes back between your legs again, and then repeat the upward jerk.

Try to complicate and diversify the kettlebell version. This exercise primarily develops the abs, and due to the alternate lifts of the kettlebells, it puts a load on the arms and back.

Exercise technique

Stand in the plank with your hands on the kettlebell handles.
Raise one hand with the kettlebell.
Try to keep your body straight while lifting the kettlebell, do not rotate your hips. Ideally, the hips should be firmly in place.
Pull the weight with your back, not your hands.
Lower the kettlebell to the floor and raise your other hand.

This is a very interesting exercise. There is quite a lot of movement in it, so you have to make great efforts to maintain balance. With its help, you can provide a load on all muscles of the body.

Exercise technique

Lie on the floor with your arm stretched out over your head with a kettlebell. If you hold the kettlebell in right hand, bend your right leg and place your foot on the floor.
Raise the body, holding the kettlebell over your head, go into the gluteal bridge. Lean on your right leg, straighten your left and extend to the side.
Place your left leg behind your right leg and place it on your knee. You will find yourself at the bottom of the kettlebell lunge.
Get up out of the lunge and place your feet hip-width apart.
Return to the starting position, going through all the steps in reverse order: lunge, gluteal bridge, position on the floor with bent leg and a kettlebell in an outstretched hand.
Repeat the exercise.

This exercise works the same muscles as: chest, triceps, core muscles. Due to the fact that the hands are not on the floor, but on the handles of the kettlebells, the exercise becomes more difficult.

Exercise technique

Stand upright, placing your hands on the handles of the kettlebells.
Do a push-up, keeping your elbows close to your body.
Try to tighten your abs and glutes to keep your body straight.

This exercise combines the previous two, and therefore it is even more difficult and effective for pumping arms, back and chest.

Exercise technique

Stand upright, leaning on the handles of the kettlebells.
Perform a push-up.
Raise one hand with a kettlebell to your waist. Keep your elbow close to your body and try to pull the kettlebell with your back muscles.
Place your hand with the kettlebell on the floor and repeat the exercise with the other hand.

For quality sports, you do not need to have a full set of gym equipment. In order to train the muscles of the whole body from head to toe, one kettlebell is enough.

For 12 years now, I have been asking people of all ages and different levels physical fitness: "What's so special about kettlebells?" These steel balls not only allow you to do good sports, but also to perform a sufficient amount of exercise. I mean one weight that doesn't take up that much space.

For now, let's talk only about one weight. Perhaps someone only has one available, or someone is just a novice athlete. Well, or there are several weights, but this person prefers to put them aside and work with one instead of running from one simulator to another in the gym. Perhaps someone already has experience with weights and just prefers to work with one.

Weight training

It does not matter what reasons may induce a person to work with one weight, but everyone will agree that the choice of each person is directed towards a lower weight. This may not be adequate for the low rep deadlift, but it is great for swing, squat, lunges, and high rep deadlifts.

This is a common situation and I have two types of training programs. We take a weight and let's go!

The magic of training with one kettlebell

You can do everything with a kettlebell as with a barbell or dumbbells. But the special shape and placement of its handle makes the kettlebell ideal for exercises such as swing, snatch and sit-up.

There is an opinion that all work with kettlebells is reduced to swings and snatches, and they are, without a doubt, effective. In fact, one study by the Committee on physical culture showed that kettlebell lifting performed at 15 second intervals burns calories equivalent to 6 minutes of running 1400 meters or skiing uphill. And this is already a serious statement.

However, an abbreviated training program is not the only end in itself. You can also combine exercises that require explosive power muscles, with strength exercises to warm up the whole energy system strengthening the heart and increasing muscle strength.

How much weight should the kettlebell be? The optimal weight of the kettlebell will be the one with which a person can perform the press from the squat 5 times, followed by the removal of the kettlebell over his head. If a person can perform kettlebell bench press 10-15 times using one hand and then carrying it over his head, then perhaps this exercise will seem too easy to him, in this case, you can increase the number of repetitions, which will make the training more effective. For female beginners, the "golden mean" is usually 4-12 kilograms. For men, usually 12-16 kilograms. For strong or experienced athletes, the weight of the kettlebell may be increased.

Standing kettlebell bench press: execution technique

If the person is unable to do the overhead press due to limitation reasons shoulder joint or the thoracic spine, then I advise such people to exclude this set of exercises and perform exercises related to the lower body.

After a short dynamic warm-up of muscles and joint mobility, the warm-up may be the simplest, for example, describe the circles with your joints, do one of the following exercises, which include weight training and kettlebell exercises. The first group of exercises is based on the number of repetitions, the second is performed for a while. By changing workouts 2-3 times a week according to the A / B / A type, you can achieve excellent results and master a huge number of exercises with weights.

In both cases, the load can be increased or decreased. If someone does not want to distribute their workout over time, then in this case, you can start with the first exercise program and start with two series of each cycle. Over time, it will be possible to increase to three series and continue to increase in the future.

A set of exercises with kettlebells for all muscle groups

Workout # 1 with one kettlebell

Workout 1 with one kettlebell

Training cycle: 2-3 series (4 series in total)

1. Turkish Kettlebell Lifting (Squat Style) Part training cycle 1. 1 set of 2 reps for each hand.
2. One-handed swing with a kettlebell Part of the training cycle 1. Performed using both hands. 1 set of 25 reps.
3. Turnover in the stop Part of the training cycle 1. 1 set of 10 reps for each leg in both directions.
4 Romanian deadlift Part of the training cycle 2. Performed with a kettlebell. 1 set of 8 reps.
5 push-ups from the floor Part of the training cycle 2. 1 set of 10 reps.
6 Kettlebell squat Part of the training cycle 2. 1 set of 10 reps.
7 Part of the training cycle 2. Press from the squat with the subsequent removal of the kettlebell over the head
8 Weight mill Part of the training cycle 2. The mill is performed at the expense of body weight. 1 set of 5 reps for each side.
9 Deadlift dumbbells on one leg Part of the training cycle 3. 1 set of 10 reps for each leg.
10 Kettlebell Row Part of the training cycle 3. Performed with a kettlebell. 1 set of 12 reps for each side.
11. One-handed swing with a kettlebell Part of the training cycle 3. 1 set of 12 reps for each hand.
12 Isometric exercise on the development of the anterior and posterior muscles of the neck Part of the training cycle 3. 1 set of 10 reps in both directions.
13 Press from the squat with the subsequent removal of the kettlebell over the head Part of the training cycle 4. 1 set of 10 reps.
14 Climber steps Part of the training cycle 4. 1 set of 20 reps for each side.
15. One-handed swing with a kettlebell Part of the training cycle 4. Performed using both hands. 1 set of 20 reps.
16 Jump squat Part of the training cycle 4. 1 set of 10 reps.
17 Russian twists or Russian twist Part of the training cycle 4. Body weight or kettlebell is used as an additional load.
18 Raising the legs back to train the gluteal muscles Part of the training cycle 4. Or performed on all fours. 1 set of 5 reps per leg.

Workout number 2 with one kettlebell (for a while)

A timer must be set for each exercise group.

Workout 2 with one kettlebell (for a while)

Training cycle: 3 series.

1. One-handed swing with a kettlebell Training Cycle 1. Performed using both arms or swing with a lunge to the side.
2 Pull-up Part of the training cycle 1. A chin-up or row of one dumbbell is performed. 1 set of 20 seconds and 20 seconds for rest).
3 Deadlift of a kettlebell on one leg Part of the training cycle 2. Repeat for both hands.
4 push-ups from the floor Part of the training cycle 2. 1 set of 20 seconds and 20 seconds rest.
5. One-handed swing with a kettlebell Part of the training cycle 2. Performed with both hands. 1 set of 20 seconds and 20 seconds rest.
6 Side lunge Part of the training cycle 3. It is carried out at the expense of body weight or with a kettlebell. 1 set of 30 seconds and 30 seconds rest for each side.
7. One-handed swing with a kettlebell Part of the training cycle 3. A swing with a kettlebell or power lifting of a kettlebell, followed by lifting it above the head, is performed.
8 Plank Part of the training cycle 4. 1 set of 30 seconds and rest 30 seconds.
9 Jump squat Part of the training cycle 4. 1 set of 30 seconds and rest 30 seconds.

Giri. Sports of the strong and healthy Aleksey Ivanovich Vorotyntsev

Kettlebell training technique

Principles and methods of training

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

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

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

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

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

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

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

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

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

The growth of the functional capabilities of the athlete's body occurs gradually, and athletic performance grow in leaps and bounds, after a gradual accumulation of positive changes in the body under the influence of many training sessions and favorable living conditions.

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

In order to educational material was available, the coach must prepare athletes to work on it. For example, knowing that the given sports equipment requires a certain level of development of physical qualities, you should first prepare students physically, and then teach. Accessibility in training can only be maintained if a coherent planning system is created by the trainer.

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

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

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

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

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

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

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

Consciousness principle- this is a conscious attitude to mastering technique, training methodology and all activities related to the improvement of sportsmanship.

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

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

The means of general physical training are exercises that provide overall impact on the body. These include movements of varying intensity (running, swimming, skiing, cycling, rowing, etc.), sport games, gymnastics, exercises with weights.

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

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

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

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

but sports training cannot be turned into continuous competition, for this can drain the spiritual and physical strength athlete.

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

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

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

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

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

In combination with classic exercises of a cyclical nature, sports games and aerobics, especially its power types, can be used to educate general endurance.

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

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

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

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

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

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

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

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

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

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

Flexion-extension of the arms in the lying position.

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

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

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

Holding two weights in the hang.

Pumping is carried out as when performing a jerk.

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

All three exercises are done for a while..

Special exercises for practicing the clean and jerk technique

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

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

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

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

Special exercises to improve your snatch skills

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

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

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

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

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

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

Special exercises for practicing long-cycle pushing technique

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

The first part is no different from the exercise of the same name. Therefore, they are no different and special exercises to practice the technique of this part.

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

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

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

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

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

Flexibility Exercises

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

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

Flexibility can be general or specific.

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

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

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