IKSFA Kettlebell Sport Coach Manual · JERK – Kettlebell Sport exercise that is performed in two steps: first the bells are cleaned to the chest, then are jerked above the head

International Kettlebell Sport & Fitness Consulting, LLC. All rights reserved. Republication or redistribution of International Kettlebell Sport & Fitness Consulting, LLC

content is expressly prohibited without the prior written consent of International Kettlebell Sport & Fitness Consulting, LLC. Copyright © 2010

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IKSFA Kettlebell Sport Coach Manual

International Kettlebell Sport & Fitness Consulting, LLC. Copyright © 2010

All rights reserved. Republication or redistribution of International Kettlebell Sport & Fitness Consulting, LLC content is expressly prohibited without the prior written consent of International Kettlebell Sport & Fitness Consulting, LLC. IKSFA is a Department of International Kettlebell Sport & Fitness Consulting, LLC and represents an inseparable entity of

International Kettlebell Sport & Fitness Consulting, LLC. All printed materials published under name IKSFA are intellectual property of International Kettlebell Sport & Fitness Consulting, LLC.



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IKSFA Kettlebell Sport Coach Manual

Table of Contents

Acknowledgments…………………………………………………………………………………… Introduction…………………………………………………………………………………...........

1. Physiologic characteristics of Kettlebell Sport……………………………………………….

2. Classification and Terminology in Ketllebell Sport…………………………………..……….

2.1. Classification of exercise…………………………………………………………………… 2.2. Terminology in Kettlebell Sport…………………………………………………………… 2.3. Safety

3. Technique of competitive Kettlebell Sport Lifts …………………………………………….. 3.1. Jerk……………………………………………………………………………………………. 3.2. Snatch………………………………………………………………………………………….

3.3. Technique of Long Cycle……………………………………………………………………..

4 .Methods of teaching competitive Kettlebell Sport Lifts ………………………………………. 4.1. Methods of teaching Jerk…………………………………………………………………….. 4.2. Methods of teaching Snatch…………………………………………………………………… 4.3. Methods of teaching Long Cycle……………………………………………………………… 5. Fundamentals of Training Process of Kettlebell Sport………………………………………… 5.1. Basic principles of Training …………………………………………………………………. 5.2. System of general assistance exercises ……………………………………………………….. 5.3. System of special assistance exercises………………………………………………………. 5.4. Training Methods ……………………………………………………………………………. 6. Planning and Program design 6.1. Periodization in Kettlebell port……………………………………………………………. 6.2. Structure of Training in Kettlebell sport……………………………………......................

7. Most common errors in performing classic lifts.

Reference



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Acknowledgments

IKSFC, LLC/IKSFA would like to thank everyone associated with compilation of this manual. Our Special thanks to Sergey Rudnev, Professor of Department of Physical Education And Sport, Kettlebell Sport Specialization, Far East Military Institute, Master Coach of IKSFA.



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Introduction

Welcome to the Official Course of IKSFA Kettlebell Sport Coach Manual. It is designed to put as much insight as possible into Kettlebell Sport and provide the participant with valuable information and reference to a 5-day of Saint Petersburg Elite Kettlebell Training Camp. This course contains both practical and lectures sessions provided by the most renowned Kettlebell Sport professionals.

All of the Candidates have a great opportunity to participate in Kettlebell Sport on the platforms along with World Champions, Honored and World Class Masters of Sport and have unforgettable experience of learning directly from World Champions. IKSFA hope that having this absolutely unique experience gives Candidates a greater insight in the future training not only a beginners but also students who are already experienced with Kettlebell Sport. This Manual will also insure a common Terminology and Methodology applied to Kettlebell Sport in Russia and internationally to optimize communication efforts with lifters all over the World.



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We want you also to understand that this manual is not a dogma, even though based on a greater knowledge and experience of the best of Kettlebell Sport Coaches and athletes from Russia, who are considered the best in the World. At the same time we believe that there always should be pace for a new training methods and ideas. Welcome to Saint Petersburg Elite Kettlebell Training Camp. Good Luck to all our students! Sergey Rachinskiy IKSFC, LLC, Co-Founder, IKSFA President Aleksandr Khasin IKSFC, LLC, Co-Founder, IKSFA CEO



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1. Physiologic characteristics of Kettlebell Sport

Kettlebell Sport is classified as cyclical sport. Physiological basis of training

comprises progressive functional and structural changes that occur in the body under

the influence of repetitive training with gradually increased training load. These

changes represent the basis of general progress and increase of work capacity of the

body. GS athlete typically has harmoniously developed of all organs and muscle

groups with significant hypertrophy of extensors of the back, lower limbs and arms.

Also, considerable changes are observed in the development of musculo-skeletal

apparatus, cardio-vascular and respiratory system. (Odintsov, 2004)

Competitive exercises last for up to 10 minutes and are performed at high

intensity. Elite athletes lift more than seven tons in one competition lift. In order to

perform such volume functional abilities of the body must be well developed. As

athlete’s training progresses the strength and strength endurance increase.

Significant biochemical and morphological changes occur in the muscles: the

volume of muscle fibers increases, blood supply to the trained muscles improves,

their excitability is enhanced.

In the early stages of training excessive effort is developed, the movements

are not coordinated, and this leads to unnecessary waste of energy. The athlete

fatigues rapidly and is not capable of performing high intensity work. This is

explained by the phenomenon of irradiation, the process of neural excitability of

large areas of the cerebral cortex. As training progresses, irradiation gives place to

concentration of neural firing in the areas that ensure correct movement.

Athlete’s movements become more precise, relaxed and focused. As the result the athlete becomes proficient in the lifts. Significant load is placed on the respiratory and cardio-vascular system. Girevik’s breathing occurs in special conditions, when kettlebell is positioned on the chest. During inspiration the athlete has to overcome

extra effort that equals the weigh of the bell. This leads to the developed respiratory

musculature. Vital lung capacity is approximately 5000 – 5500 ml. Moreover,

exercises are performed in conditions of considerable oxygen deprivation that is the

result of high intensity. That is why rhythm and depth of breathing are of primary



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importance in this sport. When performed correctly, the number of respiratory cycles

exceeds the number of repetitions in the lift.

In GS muscles perform large volume of work, of dynamic as well as static

character, while their complete relaxation does not occur. This in turn creates

additional resistance to blood flow and places higher requirements on the heart

muscle. Cardiac hypertrophy and higher oxygen binding capacity of the blood are

typical for gireviks.

2. Classification and terminology in Kettlebell Sport

Correct classification and precise terminology play an important role in

training process. There are lots of exercises, and describe physiological and

methodical significance of all of them is not possible. It is possible, however, to

pinpoint their main qualities and classify them.

2.1. Classification of exercises

Two main groups of exercises in Kettlebell Sport are classic and assistance. Classic

exercises are snatch, jerk and long cycle. Assistance exercises are divided into

special and those aimed at general development. Special exercises are the means of

technical improvement in classic lifts and development of strength and strength

endurance. General exercise groups are used for the development of athlete’s

general physical preparedness, development of mental qualities, and intensification

of emotional aspect of training session and so on.

Assistance exercises are classified according to the teaching goals of the

training process and are grouped in the following way.

Group 1 – exercises for organizing the trainees;



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Group 2 – means for learning and improvement of the technique of classic

lifts;

Group 3 – exercises for the development of physical qualities: strength, agility,

speed;

Group 4 – exercises for improvement of posture;

Group 5 – exercises for coordination;

Group 6 – exercises aimed at improvement of breathing;

Group 7 – relaxation exercises

Group 8 – exercises aimed at emotional state

2.2. Terminology in Kettlebell Sport

Terminology is the system of definitions expressing the range of specific actions in

a defined activity. Clear and precise terminology in Kettlebell Sport improves the

quality of training process. It is difficult to explain the movement if there is no

concrete and brief definition for it.

This chapter discusses basic terms used in Kettlebell Sport. As these exercises

imply lifting weights many terms and definitions are borrowed from Olympic

lifting.

START – athlete’s starting position for lifting kettlebells.

PRELIMINARY START – when the kettlebells are lifted from the platform.

MAIN START – the most comfortable unfixed position with the bells before

performing the main part of the exercise. (Example: Rack position before Bump)

GRIP – the way the handle of the kettlebell is held. It may be done by either:

I) overgrip – the hand is positioned in such a way that the palm is turned

downwards;(pronated) II) undergrip – the palm on the handle of the bell is turned

upwards.(supinated).

HAND INSERTION (SLOT POSITION) – displacement of the hand into the

handle of the kettlebell until the internal side of the handle rests on the basis of the

thumb, approximately at 45 degrees relatively to the base of your palm.

SET – one or repeated performance of exercises with the kettlebells.



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JERK – Kettlebell Sport exercise that is performed in two steps: first the bells are

cleaned to the chest, then are jerked above the head to the straight arms..

RACK POSITION – kettlebell(s) is placed between the forearm and shoulder, the

arm(s) in contact with the trunk. Elbow(s) are connected to an iliac crest.(depends

on everyone flexibility and individual anatomy.)

FIRST DIP (HALF-SQUAT)) – rapid flexion of the knees when performing the lift.

Performed as preparatory phase before under-squat(second dip) in Jerk.

SECOND DIP (UNDER-SQUAT)- rapid action when the kettlebels are send-

off(bump) of the chest and you dive under the kettlebells until your elbows in a

lockout.

SNATCH – Kettlebell Sport exercise where the bell is lifted above the head ending

with the arm fully extended in one uninterrupted movement.

BACK-SWING – preliminary movement of the bell in the direction opposite to the

main movement.

SWING – pendulum like movement of the kettlebell in any direction.

FIXATION (LOCKOUT) – holding the bell above the head in straightened arms in

position required by terms and conditions of competition. Knees and elbows in full

lockout.

Either Jerk or Snatch.

CLEAN – lifting of kettlebells: in jerk – to the chest, in snatch – from the platform

until the legs are straight.

ACCELERATION PULL – acceleration of kettlebells: in jerk, when cleaning the

bells to the chest, in snatch – from the level of the knees.

BIATHLON – competition in Kettlebell Sport that includes two exercises, jerk and

snatch.

LONG CYCLE – Kettlebell Sport competition that includes one exercise that is

performed in three steps: first, the bells are cleaned to the chest, second, the bells

are pushed up above the head to the straight arms, third, the bells are lowered to the

hang position, and the cycle of exercise repeats again.



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THE CYCLE OF EXERCISE – structural unit that characterizes complete

performance of exercise once (snatch, jerk, long cycle etc.)

TEMPO- number of cycles of movements per unit time

RHYTM- ratio of execution time of individual phases of a total movement within a

single cycle

PRESS – lifting the bells from the chest using the strength of the arms, no legs

used.

DOUBLE SNATCH – assistance exercise where two bells are snatches above the

head in one uninterrupted motion

HOOK POSITION – holding the bell(s) by bent fingers in hang position.

SWITCH-ON – optimal position of the arms in the final phase of snatch, jerk, and

the second phase of long cycle. It is ensured by good flexibility and mobility in

elbow and shoulder joints.

BOOST –pressing the bells overhead after short pause during the final phase of

snatch and jerk, or second phase of long cycle.

PAUSE – short stop while performing the lift

TOUCH – an error during performing biathlon and long cycle.

ALTERNATE SWITCH – lifting the kettlebell by swinging or snatching with

consequent disconnection and reconnection of the bell with the hand.

TRUNK FLEXION – flexing of the trunk forward or sideways

TRUNK EXTENSION – bending the trunk backwards.

GENERAL ASSISTANCE EXERCISES – exercises developing various physical

qualities.

SPECIAL ASSISTANCE EXERCISES – separate parts of classic lifts or specially

devised exercises that are similar in movement structure to those taught. Assistance

exercises are sued for teaching the technique and eliminating technical errors.

CROSS- holding kettlebels with extended arms at the level of shoulder joints.

COMPETITION KETTLEBELL – standard kettlebell of the weight defined by the

rules of competition: 16, 24 or 32 kg.



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LIGHT KETTLEBELL – kettlebell, weight is less than competition bell

HEAVY KETTLEBELL – kettlebell, weight is more than competition bell.

2.3. Safety in Kettlebell Sport Safety is very important part of Kettlebell Sport, even though a serious injury is rare. Safety has to be distributed in two separate areas, personal and equipment. Personal Safety

1. To avoid injury strictly prohibited to perform any lifts while bare feet. No sandals or any other open shoes allowed.

2. While performing Kettlebell Sport lifts, (especially Snatch and Long Cycle) keep safety distance between trainees, 3 meters recommended in direction of moving kettlebels.

3. If there more than two people performing lifts simultaneously, keep also safety distance between them, 1.5-2 meters recommended.

4. Be sure that trainees had a proper warm-up, before lifting. 5. Be sure that trainees had proper clothing (attire), which not interferes with

performing abilities. 6. To minimize calluses and maximize adhesion of a system forearm- KB handle

recommended using Magnesium Carbonate. 7. If weightlifting belts used be sure that they according Standard. 8. Always have First Aid Kit available. 9. No horseplay allowed.

Equipment 1. Be sure that Kettlebells are standard. (Some countries have a different handle

size). 2. If you use platforms, keep safety distance between them. 3. Be sure that surface is not slippery and firm. 4. Be sure that you have an adequate supply of Magnesium Carbonate.

If you’ll follow all of the above the risk of injury can be minimal.



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3. Technique of competitive Kettlebell Sport Lifts.

Rational technique is one of the factors determining optimal results in sport.

Rational technique allows fully utilizing physical qualities and achieving good

results. Accordingly, errors in technique delay athlete’s development and limit his

achievements.

Competition lifts are characterized by high complexity of muscular

coordination. Performing these lifts is associated with maximal muscular

contraction and rapid changes of types of load, contraction and relaxation. The

athlete also has to keep the balance in all phases of the lift.

Reliability and economy of movement is achieved by thorough learning of

the technique that eventually assures automation of movement and stability of the

technique against various factors that may distract the athlete.

3.1. Jerk

There are following elements in jerk: start, cleaning the bells to the chest, starting

position (rack), half- squat (first dip), send-off (bump), under-squat (second dip),

finishing under-squat, fixation and lowering the bells to the chest (fig.1).

Start. Feet shoulder width apart, legs slightly bent, the bells are between the legs

(slightly forward), overgrip, the back is straight.

Clean to the chest. From starting position the bells are lifted from the platform and

are swung backwards. They are then accelerated upwards by sharply straightening the

legs and the back. This is followed by under-squat, the bells are cleaned to the

shoulders and the legs are straightened.

Start position before jerk. (Rack) Feet shoulder width apart, parallel to

each other, legs straight. Elbows are placed onto the trunk – leaning onto the iliac



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crest. The bells are resting between the forearms and shoulders, the pelvis is tilted

forward, the trunk deflected backwards. Head position is neutral.

S.P . Half-squat Send-off (Bump) Under-squat

Fixation Lowering to the chest (drop) Amortization S.P.

Aleksandr Khvostov, MSWC, Championship of Europe, 2009



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S.P. Half-squat Send-off (bump) Under-squat Fixation

Lowering to the chest (drop) Amortization S.P.

Aleksandr Khvostov, MSWC, Championship of Russia, 2008

Fig.1. Technique of jerk

Half-squat (first dip)

Element of jerk before send-off (bump). The athlete rapidly flexes the legs

in knee joints. The position of the arms does not change; they connected to

a trunk, maintaining maximal contact. Pelvis tilting forward.

Send-off (bump).

The major element of jerk. The bells are given upward acceleration by

rapidly straightening the legs and deflecting the trunk and the head

backwards. Full extension in the knee joints is followed by flexing the

ankles (maximally coming up onto the balls of the feet). The head is



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deflected due to the cervical tonic reflex – increased muscle tone of neck

extensors.

Under-Squat (second dip.) Performed after pushing the bells up by flexing

the knees and “diving” under the bells. The bells are fixed in the straight

arms (elbows lockout), the back is arched.(depends on everyone low back

flexibility).Pelvis tilting backward.

Ending the second dip. The legs are straightened without pausing, the

trunk moves to the vertical position.

Fixation.(Lockout) The bells are lifted to the straight arms, the legs and

the trunk are straight and are motionless (full lockout), and the head is in

the same plane as the arms.

Lowering the bells to the chest. (Drop) After fixation the elbow and

shoulder joints are “switched off”, the trunk deflected backwards, and the

bells lowered to the chest. The legs bend slightly in the knees, therefore

softening the impact on the chest and lumbar spine.(amortization). Light

athletes may also come up onto the toes for the same purpose. Starting

position for the next jerk is taken.

3.2. Snatch

The full cycle of this lift may be divided into several technical elements:

start, back-swing, acceleration, fixation, lowering to hang, back-swing for

changing hands, changing hands, back-swing, acceleration, and fixation with

the other arm. (fig.1)

Start

Starting position (S.P.) Feet shoulder width apart, knees bent, the bell is on

the floor between the feet (slightly forward), hand position -overgrip, free arm

is directed sideways, the back straight.

Back-swing

From starting position, the bell is lifted from the floor and swung

backwards between the legs. Free arm is directed sideways, the back is



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straight.

Acceleration pull

This is the main element of snatch. It is realized by twisting the trunk in

the direction of the arm holding the bell, as well as active straightening of the

legs and back. As the result the bells receives acceleration pull sufficient for

placing the bell at optimal height.

Hand insertion

After acceleration the arm holding the bell is momentarily relieved from the

load and is slightly bent in the elbow joint. It is then straightened towards the

moving bell, and the hand is inserted into the handle.

Fixation (lockout)

The bell is held in the straightened arm above the head; the legs and trunk are

straight and are motionless. All joints lockout.

Lowering (drop)

Is performed for the next back-swing. The bell is turned around the

forearm(forearm supinated), the trunk is simultaneously deflected. Under

gravity the bell moves downwards and is accompanied by the arm, slightly

bent in the elbow. When the elbow touches the abdomen the trunk is bent

forward, at the same moment the legs bend slightly and the trunk is twisted

towards the free arm. The bell is swung backwards and the legs straighten.

Swing for switching hands

It is performed from the starting position: feet shoulder width apart, the

back is straight, and the kettlebell is between the legs in hang position. The

swing is performed to the level of the waist, with straight arm.

Hand switch

As the trunk is straightened the bell moves upwards to the “dead point”.

At this moment it is released and then caught by another hand. Back-swing is

then performed.



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Back-swing by another arm

Performed after switching hands similarly to the back-swing with the

first arm.

Fixation; Forearm supination; Re-gripping; Lowering KB into a Back-swing;

Acceleration Pull Re-gripping Fixation



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Fixation; Forearm supination & drop Re-gripping: Lowering KB into a back-swing

Back-swing; Acceleration Pull; Re-gripping; Fixation;

Nikita Balagov, MSWC, Championship of Russia,2005

Fig.2. Technique of snatch Full cycle of snatch without placing the kettlebel onto the platform. During competition

switching hands is done only after performing maximum number of repetitions with the first

arm.

3.3. Long Cycle.

Long cycle can be broken into the following technical elements: start,

cleaning the bells to the chest, starting position (rack), half-squat(first dip),

send-off,(bump) under-squat (second dip), finishing under-squat, fixation

and lowering the bells to the chest, lowering to hang, back-swing,

acceleration, clean to the chest.



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From start to fixation the description of all elements is similar to classic

jerk.

Lowering to the chest. (Drop)

After fixation, as the shoulders and elbows are “switched off” the bells are

lowered to the chest.

Lowering to hang. (Second Drop)

Performed for the next back-swing. The bells bounce off the chest and with

the simultaneous deflection of the trunk backwards move downwards under the

force of gravity. The arms, slightly bent in elbows, follow the bells. When the

bells are at the level of the waist the handles are gripped. At the moment when

elbows touch the abdomen the trunk is bent forward while the legs bend

slightly, the bells are swung backwards with simultaneous straightening of the

knees.

Acceleration pull

After the bells stop in the dead point they are swung forward by using the

momentum, as well as straightening the legs and the back. The bells receive

upward acceleration that allows them to move to the optimal height.

Clean to the chest

After acceleration the arms are momentarily free from loading and slightly

bend in elbow joints. After that the arms are partially straightened towards the

bells that are now falling down, the hands are inserted into the handles. The bells

move further down onto the forearms and arms, the elbows are simultaneously

lowered onto the trunk (iliac crest).

4. Methods of teaching competitive Kettlebel Sport lifts

Teaching in Kettlebell Sport is a complex process, similar to that in other

sports. It implies acquisition of necessary knowledge, development of



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special skills, dynamic and mental qualities. (A.I.Vorotyntsev, 2002)

Teaching process in Kettlebell Sport can be presented as three steps that are

tightly related to each other. Each of them carries its own methodical role;

1 step – Demonstration of movement

2 step – Teaching of movement

3 step – Mastering the movement

Step 1 is realized by the following methods:

Demonstrating and explaining the movement help the beginner to

correctly understand the movement. Demonstration usually precedes

explanation or accompanies it. The explanation must be understandable and

complete. After demonstration of exercise it is important to explain its role.

It is especially important to explain the main element (leading component)

of the movement. Maximum attention should be devoted to the teaching of

this element.

Finally, typical errors are explained, as well as causes leading to them.

This comprehensive explanation allows creating good understanding in

regards to the technique of the movement.

Visual means are additions to the live demonstration. Posters, figures,

photographs and videos serve as aids to teaching. They also facilitate

correct understanding of the movement in question.

Video is especially valuable means of teaching, as they allow

demonstration of the whole movement as well as its separate phases.

Step 2 – trying out the movement and subsequent learning of its parts.

Visual and verbal means are used for this purpose. Learning the movement

in parts starts with the main element, if it is possible to extract it without

breaking its connection with other phases of movement. If this is not

possible, then the preceding movement is taught first, and then the main

element. For example: cleaning the bells to the chest to the level of the dead



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point. It is not possible to clean the bells without swinging them behind the

knees. That’s why before main part of the clean is taught the trainee must

get proficient in back-swing and starting position.

Teaching each phase of the movement so called special assistance exercises

are used. These exercises are similar in movement structure and co-

ordination, but at the same time are simpler. Their multiple repetitions

ensure the formation of necessary skill for performing each element, and

later getting proficient in the movement is undertaken.

Even when correct teaching method is used errors are common. Main

causes of errors are: a) incorrect understanding of the movement; b)

excessive weight of the bells; c) poor muscular coordination or negative

influence of previously learned movement habits.

The coach must know typical errors and their causes. The trainees play

a significant role in correcting the errors. They must be taught self control

and being able to analyze their movements. Step 3-as the result of multiple repetitions of each movement and its phases, but in changing

conditions (increase of weights, the number of repetitions etc.) the acquired skill becomes

automatic. This automaticity of the neuro-muscular processes allows switching athlete’s

attention from one component of the lift to another for more detailed facilitation of the

technique. Maximal attention is paid to “polishing” the most important phases and parts of the

lift. 4.1. Methodology of teaching jerk.

There are following elements in jerk: start, cleaning the bells to the

chest, starting position (rack), half-squat (first dip), send-off (bump), under-

squat (second dip), finishing under-squat, fixation and lowering the bells to

the chest (drop). These are key elements for teaching jerk.

At the beginning of teaching jerk all elements are performed with one

bell alternating the arms. Teaching jerk with two l can be started the trainee

has good technique and understanding of one-armed jerk.



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a) Rack – the legs are straight, feet parallel and spread one shoulder width

apart, elbows are lowered and are in contact with the trunk (leaning on the

iliac crest), the bells are resting between forearms and shoulders, the pelvis

is tilted forward, the trunk deflected backwards. Teaching of rack should be

done with heavier bell(s). While doing it the trainee may shift the body or

twist around the vertical axis. The goal is to find the position where the

elbows lean tightly on iliac crests.

b) Half-squat before send-off and send-off (bump) are performed as one

movement, without pauses. The movement begins by relaxing the legs

muscles, the knees switch- off and, as the result, the athletes trunk starts

moving downwards by 5-8 cm. The legs then are straightened rapidly; the

trunk is deflected backwards with simultaneous raises at the toes. The

muscles of the arms and shoulders at this stage are relaxed. The starting

momentum that moves the bells upwards is the result of the straightening of

the legs and forward movement of the pelvis. For understanding these

movements several exercises are used: push-press of Olympic bar from

behind the shoulders, one-armed jerk and bumps (half-jerks) with two bells.

The attention is focused on the fact that the arms switch on at the beginning

of the second dip.

c) Under-squat with the consequent overhead fixation is also

performed in one movement, without pauses.

Under-squat (second dip) is performed similarly to half-squat, by

relaxing the legs, until the heels touch the floor. During the under-squat

(second dip) arm extensors are switched on. Gireviks often call this

“finishing-off”. Heels touching the floor, straightening of the arms and the

beginning of straightening the legs occur at the same moment. Thereafter

the legs are fully straightened, the trunk is straight, the bells are fixed in the

straight arms above the head, the thumbs are pointed backwards, and the

head is in the same plane as the arms.



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The main goal of teaching overhead fixation is to achieve minimal

exertion of all muscle groups.

The best training exercise for send-off (bump) is half-squats with the

consequent lifting on the toes and barbell jumps. Correct fixation is taught

with static holds of two bells above the head. Also very helpful exercise is

moving around the platform while changing direction and turning around

your axis.

d) Lowering the bells to the chest (drop) allows momentary rest. The

arms are relaxed, as the result the bells move downwards under the force of

gravity. It is very important that the elbows get to the starting position in

one precise movement. Amortization of the fall of the bells is done by

bending the legs, while athletes of light weight categories also use getting

up onto the toes towards descending bells. This element should be trained

by working with one or two lighter bells.

Breathing during jerk is uninterrupted, without pausing between inspiration

and expiration. One repetition of jerk – 3 and more breathing cycles:

- first (it is feasible to refer to one and a half breathing cycles here):

- expiration – during half-squat(first dip) before send-off (until send-off);

- inspiration – during send-off until full extension of the legs and maximal

extension of the feet (getting onto the toes);

- expiration – from the beginning of the under-squat(second dip) to the

beginning of fixation;

- second :

- inspiration-expiration during overhead fixation;

- third:

- inspiration-expiration – during lowering the bells to the chest;

One or several breathing cycles may be done in rack position.



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4.2. Methodology of teaching snatch.

Snatch consists of two basic phases: lifting the bell above the head to

the straight arm and its lowering to hang position. The basis of this

movement is the use of centripetal forces of pendulum-like trajectory of the

bell.

Main basic points of the snatch are: correct position of the hand on the

handle (grip), position of parts of the body during pre-swing and

acceleration, acceleration pull, insertion of the hand after acceleration, body

position during fixation, lowering the bell and change of the grip.

a) Correct position of the hand on the handle (grip). Correct grip ensures

rational distribution of effort between fingers and reduces the possibility of

the trauma of the palm. As the result work capacity of forearm flexors is

considerably increased.

When positioned correctly the handle of the bell is positioned on the

distal phalange joints of the fingers, middle finger is in the middle of the

handle, the thumb overlays the distal phalanx of the index finger (length of

fingers permitting, the thumb may also overlay the distal phalanx of the

middle finger), dorsal surface of the hand and the forearm form one line.

For teaching grip simple exercise is used: the trainee grips the handle and

lifts the bell off the platform. When the grip is correct there is no rotation or

deflecting of the bell from vertical axis. It is important to make sure that the

bell is held only by flexors of the fingers, all other muscles of the arm and

shoulder girdle should be relaxed. Later, small swings are added.

b) Position of the body during back-swing. Correct back-swing ensures

rational distribution of effort between the muscles of the back and the legs,

as well as rational distribution of force vectors. Back-swing starts from

lowering the bell to the level below the middle of the trunk, from the

moment of re-gripping. The trunk is deflected backwards, legs straight, the

thumb of the palm holding the bell is pointed up. Simultaneously with the



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elbow toughing the lower part of abdomen the trunk is bent forward and

twisted slightly towards the arm holding the bell, the back is straight, the

knees bend slightly. After the bell passes the lowest point of the trajectory

the legs are straightened, the trunk continues to bend forward and the palm

is rotated so that the thumb is pointed backwards. Due to the natural loss of

momentum the bell momentarily stops in the “dead point”. At that moment

the legs and the back are straight, trunk slightly twisted, forearm, upper arm

and dorsal surface of the hand and the center of gravity of the bell form one

line. The bell must not over- swing backwards. Forward movement starts

due to the pendulum action. The knees are first flexed and then, when the

forearm loses contact with the abdomen, knees are extended, the trunk is

deflected backwards while keeping the degree of twist until acceleration.

Swings with alternating hands are used to teach the phase described above.

The attention is paid to keeping the straight line between the arm and the

center of gravity of the bell, as well as the movement of the trunk. In later

stage of teaching swings the attention is paid to the timing of bending and

extending the legs and keeping the elbow in contact with the body by

changing the position of the trunk.

c) Acceleration pull starts at the level below the waist at the end of pre-

swing. At this moment the trunk is straight, slightly deflected backwards

and twisted towards the arm holding the bell. The arm is straight, the palm

is rotated so that the thumb is pointed towards the free arm, the legs

straight. In the process of acceleration the trunk is sharply twisted in the

direction away from the arm holding the bell, trapezius muscle is switched

on; it is also acceptable to use the help of the legs by getting up on the toes.

Under the centripetal force and as the result of acceleration continues to

move up and backwards. During this trajectory between the acceleration

and insertion of the hand the bell is not gripped by the hand but is only

accompanied by the arm. This skill is taught by repeating the movement



26

multiple times with a light bell. The weight of the bell is increased as the

skill is improved.

d) Insertion of the hand is performed at the height 15-20 cm before the

fixation point. This is done by short twisting of the trunk while the arm is

slightly bent. At the end of insertion the arm is straightened. This phase is

taught by the following exercise: back-swing the bell and perform the clean

to the chest while paying attention to acceleration and insertion of the hand.

The progression of the movement is realized by increasing the amplitude of

back-swing and the force of acceleration. As the result, the height at which

insertion is performed is increased.

e) The position of the body during fixation (lockout) must comply with

the main requirement – maximal relaxation of all muscle groups for rest and

restoration of strength between repetitions.

The bell is “sitting” on the heel of the hand; the fingers are relaxed and

spread apart. Holding the fingers and forming skin folds should be avoided,

as this increases sweating and the handle becomes slippery. The arm is

vertical, the elbow is fully extended the thumb is pointed backwards. The

trunk and the legs are straight. The pelvis should not be deflected sideways.

For teaching correct fixation static overhead holds are used, with or

without simultaneous walking on the platform and twisting the trunk.

When working on the technique it is recommended to do snatch at lower

tempo (6-10 repetitions per minute) with overhead fixation.

f) Lowering the bell (drop) happens by turning the hand holding the bell

so that the thumb points away from the free arm and trunk deflecting

backwards. As the result the bell starts moving along the arch like trajectory



27

until the moment of re-gripping. During re-gripping the position of the

body and limbs is similar to that at the beginning of back-swing.

When teaching these aspects of snatch the trainee should be working

with the light bell, (8-12 kg.)

Breathing during snatch is uninterrupted, without pauses between

inspiration and expiration. One repetition - 3 and more breathing cycles:

first:

- inspiration – from the beginning of lowering to re-gripping;

- expiration – re-gripping to the bottom “dead point”;

second :

- inspiration – when the bell is stopped in the “dead point”;

- expiration – from the “dead point” to the beginning of acceleration;

third:

- inspiration – from the beginning to acceleration to the beginning of

insertion;

- expiration – from the beginning of insertion to the beginning of overhead

fixation; One or several breathing cycles may be made during overhead fixation

4.3. Methodology of teaching long cycle.

Long cycle can be divided into two parts: jerk from the chest and

lowering the bells to the hang position with consequent cleaning to the

chest.

First phase is no different from the lift of the same name, except for

the element of lowering the bells to the chest. It is feasible to explain that

there are three methods of performing long cycle.

First method. Lowering the bells to the hang position with consequent

cleaning to the chest and jerk are performed smoothly, in one movement.



28

The pause in rack occurs only after lowering the bells to the chest from

overhead position. This method is not popular among gireviks and is used

mostly by self-taught athletes of low ranks.

Second method. Jerk and lowering to the chest, lowering to hang position

and clean to the chest arte performed separately. Pauses take place after

lowering to the chest and after cleaning the bells to the chest. Many famous

athletes (S.Kirillov, A.Melnik, A.Zhernakov) performed long cycle this

way.

Third method. Jerk, lowering to hang position and cleaning to the chest are

performed in one movement, with no pauses. The athlete pauses only after

clean. Most records in LC have been established using this way. Many

athletes – champions of Russia and the World - serve as an example:

Е.Lopatin, S.Merkulin, M.Parshov, S.Leonov, S.Rachinsky, S.Chozey,

E.Achramenko, I.Denisov.

Using the first and the second methods of LC lowering the bells to the

chest is similar to that in classic jerk, i.e. with deflecting the trunk

backwards and all other elements aimed at amortization and following

pause of the bells on the chest.

In the third method, when lowering the bells to the chest from

overhead position there is no need to deflect the trunk and waste energy on

straightening the legs with the bells on the chest. This method, therefore, is

the most economical. That is why I will focus on performing long cycle

with the pause only after the clean.

Let’s once again list the elements of long cycle after fixation: lowering

the bells to the chest, lowering to hang, back-swing, swing, acceleration

(pull) and clean to the chest.

a) Lowering to the chest. (Drop) Arms relaxed, and as the result the bells

move downwards under the force of gravity, until touching the shoulders. It

is not necessary to deflect the trunk backwards and place the elbows onto



29

the iliac bones. Amortization of the falling bells occurs due to bending of

the legs, and light athletes also get on the toes for this purpose.

b) Lowering to hang. (Second Drop) As the result of hitting the shoulders

the bells continue moving forward and downwards. At this moment the

trunk is deflected backwards. In order to better understand this movement

trying following exercise. Stand facing the wall approximately 30 cm from

it. Touch the wall with the arms positioned with the elbows facing down. In

this position try straightening the arms without losing balance – you will

naturally have to

deflect the trunk backwards. This is exactly how one should “push oneself

away from the bells” after they touch off the shoulders.

Until the waist level the bells are followed by relaxed arms. After that

re-grip is performed. It is important to avoid friction of the handles against

the palms, as this leads to skin abrasions and early fatigue of forearm

flexors. To achieve this it is necessary at this moment that forearms, dorsal

surfaces of the hands and the center of gravity of the kettlebells form one

line. Forearms are turned so that thumbs are pointed forward and up. To

master re-grip it is necessary to perform multiple repetitions of long cycle

or cleans with lighter bells, gradually increasing the weight, first with one

and later with both arms.

c) Back-swing. After re-grip, at the moment when the forearms touch the

abdomen, the trunk is flexed forward under the weight of the bells and the

legs are bent, the bells are swung backwards, simultaneously straightening

the legs. Two variants of this phase are possible.

First variant, when during the whole pre-swing the thumbs are pointed

forward. In this case just before reaching the dead point, forearms get into

tight contact with the interior surfaces of the thighs, and as the result the

wrists are slightly swung backwards. The legs stay slightly bent. (S.Leonov,



30

M.Parshov, A.Melnik, S.Rachinsky, D.Kostygov, E.Achramenko,

I.Denisov)

Second variant, when the trunk flexes forward the palms are rotated so that

the thumbs are pointed backwards. The bells reach the dead point without

any movement in the wrist joints, forearms are in contact with the abdomen

all the time, legs are fully straightened. (E.Lopatin, S.Kirillov, A.Kravtsov,

A.Zhernakov, S.Merkulin)

Swinging the bells forward begins after momentary pause in the dead point

due to pendulum like movement of the bells, as well as straightening of the

back and the legs

If first variant is used, the thumbs are pointed forwards until the

acceleration.

In second – at the moment of acceleration the thumbs are in one plane,

pointed at each other.

Back-swing and swing forwards are learned by swinging the bells, from

the dead point to the point of acceleration, gradually increasing the weight.

Acceleration pull – the bells receive acceleration by actively straightening

the legs and the back, rapid contraction of the upper trapezius muscles and

getting onto the toes. This acceleration allows the bells to freely move

upwards to the optimal height.

In the first variant the athlete adds the thigh push, by “hitting” the forearms

with the thighs. This way more work is performed by the legs than the back,

which allows to partially unloading the spine.

In second variant – the accent is made on the pendulum movement of the

bells and the working of the back muscles.

Acceleration is learned by performing multiple repetitions of long cycle

or cleans with light bells, gradually increasing the weight, first with one, then

with two arms.



31

Clean to the chest

After acceleration, when the arms are momentarily free of load, the athlete

flexes the elbows and then slightly straightens the arms towards the bells and

performs the insertion of the hands into the handles. The bells fall between

forearms and shoulders and the elbows are simultaneously placed onto the

iliac bones.

The most important factor determining clean is its optimal height. I will

repeat once again: the bells touching the shoulders and the placement of the

elbows onto the iliac bones must occur SIMULTANEOUSLY.

Cleans are mastered by doing multiple repetitions of it, gradually increasing

the weight, first with one, and then with both arms.

Breathing during long cycle is continuous, without pauses between

inspiration and expiration. One repetition of long cycle – 6 and more

respiratory cycles::

First (rather one and a half cycles)):

- expiration – during under-squat before send-off;

- inspiration – during send-off until full extension of the legs and getting onto

the toes;

- expiration – from the beginning of the second dip until fixation;

second :

- inspiration-expiration – during overhead fixation;

third:

- inspiration-expiration – during lowering the bells to the chest;

fourth:

- inspiration – from the beginning of lowering to hang to re-grip;

- expiration – from re-grip to the dead point;



32

fifth :

- inspiration – at the moment of the bells stopping in the dead point;

- expiration – from the dead point to the beginning of acceleration;

sixth:

- inspiration – from the beginning of acceleration to the beginning of the

insertion;

- expiration – from the beginning of the insertion to the bells falling onto the

chest;

One or several respiratory cycles may be done in rack position. 5. Fundamentals

of training process in Kettlebell Sport. Goals of sports training in Kettlebell Sport are:

- Learning the technique of classic lifts;

- Developing of necessary physical qualities: general and special endurance,

strength, flexibility and agility;

- Getting used to perform on the platform, by modeling conditions of

competition;

- Mental training that ensure positive reaction of the body in response to

stress of competition.(V.I.Muminov,1995)

One can learn Kettlebell Sport either independently or under the guidance of a

coach in a team. The content of independent training sessions depends on various

factors, such as age, the level of preparedness, body weight, training cycle and

available training means. Is it advisable to keep training diary in order to keep track

of training level and the state of health. Training session consists of three parts:

Preparatory, Main and Final. At the beginning of each session it is necessary to

set goals and explain them to the trainees.

Preparatory part is better conducted in a group under the guidance of a coach or the most advanced athlete. Its main purposes are: warm up of the body; activation of circulation and breathing; warm up of main muscle groups and getting them ready for main work; improving joint mobility and coordination. This is achieved by the implementation of basic (walking, running, bodyweight exercises) and special assistance exercises with light kettlebells. The load should not be excessive.



33

Its total duration of approximately 15-25 minutes, depending on logistics of training process, the caliber of athlete, age, health condition, weight of kettlebells, and other factors. General warm-up approximately 5-10 min. Specific warm-up approximately 10-15 min. The trainees must be positioned around the venue so that they can hear the instructions of the leader, see his actions and not to get on each other’s way. For example warm-up of Sergey Rudnev before the Main Part of training session Long Cycle, 2x30kg. General part:

- jogging 800 m, skipping, jumping rope etc.3-4 min - bodyweight exercises for every muscle group,5-7 min

Special part: - Snatch 16kg/20+20; - OALC 16kg/10+10; - LC 2x16 kg/10; - OALC 20kg/7+7; - LC 2x20kg/7; - OALC 24kg/6+6; - LC 2x24/6; - OALC 28kg/5+5; - LC 2x28kg/5; - OALC 30kg/4+4; - LC 2x30/4; - The special part is done with no rest between the sets.

The goals of Main part of the session are learning and mastering the technique of

exercises with kettlebells, development of general and special physical

preparedness, mental training. Duration – 1 to 1.5 hours. Methods and means

depend on the goals.

Final part of the session is aimed at reducing exertion and excitability caused

by exercises of the main part. Its duration depends on the volume and intensity of

the training load in the main part and may vary between 5 and 15 minutes.

Success in achieving goals largely depends on preparedness of the coach, his

experience as well as on the personal motivation of the trainee (especially for

independent training). One should not spare time when demonstrating and

explaining the technique. Once the technique is explained it is important to make

sure that trainees perform exercises correctly. If errors are noted, exercise should



34

be stopped and explained again.

When mastering exercises the trainees should be divided into groups of 2 to 4,

set the goals and observe the performance. Best results in Kettlebell Sport are

achieved by performing exercises with kettlebels of various weight, gradually

increasing it. Typically 16, 18, 20, 22, 24, 26, 28, 30, 32, 34, and 36 kg bells are

used.

The most important aspect of training – especially when coaching the

beginners – is the technique. One should not rush the result. The load should be

increased gradually. The microcycle should include sessions with the bells of two-

three weights. For instance, when the cycle with 22, 20 and 18 kg is completed

then move to 24, 22 and 20 kg bells.

5.1. Basic Principles of Kettlebell Sport Training

a) The principle of transition from simple to complex, from light to heavy

This principle is important at all stages of teaching classic GS lifts, as

well as for planning of training. For instance: teaching the jerk should start from

one armed jerks with a light bell. As the skill develops the weight is gradually

increased. Only then one should start jerk with two kettlebells, following the

same scheme of moving from light to heavy

b) The principle of maximal relaxation

Muscular coordination in GS consists of well timed contraction and rapid

relaxation. It is also especially important to be able to relax when fatigue sets in

and the athlete begins to recruit additional, excessive muscle units in order to

compensate for the exhaustion of working muscle groups. The ability to quickly

relax is the quality that distinguishes elite athletes and is one of the goals when



35

advancing sports mastery.

c) The principle of cyclicity

This principle should be followed when planning training. There are

following planning cycles in Kettlebell Sport:

- Annual (or half-annual)cycle (macrocycle);

- Monthly (mesocycle);

- Weekly or bi-weekly (microcycle);

d) The principle of rhythm and continuity of breathing

Efficiency of performing competition lifts largely depends on the

rhythm of breathing which is regulated depending on the intensity of work and is

connected with the athlete’s movement by means of conditional reflexes.

Many beginners hold their breath during classic lifts, especially in

fixation phase. They do on inhalation which is also called straining. As the result

lactate accumulates in the muscles, oxygen debt is created, arterial blood

pressure and heart rate increase, all of it leading to fatigue. That is why

beginners should be taught how to breathe without pauses between inhalation

and exhalation.

e) The principle of interdependence of muscle groups

When performing classic lifts the main load is placed on the extensor

muscles. As training level progresses the difference in the development of

extensors and flexors increases. At some stage it may slow down the progress.

That is why, from time to time, flexors should also be trained as part of general

physical training.

f) The main principle (specificity)

No movement skills acquired without training with kettlebells will ever

lead to remarkable results. Performing classic lifts should take central part in

Kettlebell Sport training.



36

5.2. System of general development exercises. a) Exercises for the development of general endurance.

Endurance is the determining physical factor in Kettlebell Sport and is

characterized by the ability to perform activity for prolonged period of time, as

well as the ability to resist fatigue and the ability to effectively recover during

and after activity. Endurance is subdivided into general and special. The former

is the result of general physical preparedness, the latter – that of special

preparedness.

General endurance is the ability to perform any activity that involves

multiple muscle groups and places high demand on cardio-vascular, respiratory

and central nervous system. High level of general endurance is one of the main

indicators of the athlete’s health.

General endurance is the basis for the development of special endurance

and is acquired as the result of almost all exercises in the session, including

special. However, the best means of developing general endurance are prolonged

running at moderate intensity, skiing, cycling and swimming. These activities

lead to strengthening of organ systems, especially cardiovascular and

respiratory, and their function becomes more efficient.

Development of general endurance requires prolonged aerobic work.

Heart rate – 130-140 per minute for beginners or 140-150/min for more

advanced. This ensures that the activity is not only prolonged, but it is also

performed without excessive mental stress, on the emotional high.

In conjunction with the classic cyclical exercises, games and aerobics

may also be used for the development of general endurance.

b) Exercise for the development of endurance and strength of back and leg

muscles.



37

Half-squats. Feet one shoulder width apart, parallel to each other.

Barbell or two kettlebells placed on the upper back. The legs are bent to the

same degree as during under-squat during classic jerk. As the legs are

straightened the athlete should get onto the toes to maximal height.

Front squats. Feet one shoulder width apart, barbell or two kettlebells

are held on the chest. The legs are bent to the same degree as during under-squat

during classic jerk. As the legs are straightened the athlete should get onto the

toes to maximal height. This exercise is better adapted to jerk, as gluteal muscles

engagement is minimized.

Jumps. Feet one shoulder width apart, parallel to each other, barbell or

two kettlebells are placed on the upper back. When performing this exercise the

calf muscles should be recruited as much as possible.

Good morning. Feet one shoulder width apart, parallel to each other,

barbell or one kettlebell is placed on the upper back. Without bending the back

the trunk is flexed forward, legs slightly bent. The angle of trunk and leg flexion

should be the same as during backswing when performing the snatch.

Hyperextension. Performed on the special bench. Ankles and upper

thighs fixed on special supports. The legs and the trunk form one line, arms

folded on the chest. The trunk is flexed forward without fully relaxing and then

extended to the initial position.

c) Exercises developing endurance and strength of arm extensors.

Standing press of two kettlebells – similar to when performing the jerk.

Sitting press of two kettlebells. The trunk inclined 10-30 degreees.

Push ups

Dips

Hands stand pushups on parallel bars.



38

d) Exercises developing endurance and strength of forearm flexors.

Static holds of two kettlebells in hang

Low swings – similar to when performing the snatch

Hanging on the bar – one or two arms

All three exercises above are performed for time.

5.3. System of special assistance exercises

a) Special assistance exercises for improving the technique of classic

jerk.

Barbell push press from behind the neck. Barbell should be pushed up

by the effort of the legs only. The arms are engaged only for the fixation of the

barbell. This exercise is used for the development of habit of relaxing arm

muscles during send-off (bump).

Static holds, in rack and overhead. During these exercises the athlete

may move around the platform, changing direction, turning around your axis,

changing patterns of breathing. The tone of all muscles should be as low as

possible. It is used while teaching correct rack position and fixation, as well as

for training special static endurance.

Send-offs (bumps) Starting in rack, the athlete performs under-squat and

the initial send-off of the bells. The fingers stay connected, second dip and

fixation are not performed. Muscles of the arms and shoulders are relaxed and

the muscles are used only to direct the bells along the correct trajectory on the

way up and return to the chest. Used for teaching to relax the muscles of the

arms and as means of special endurance of the back and legs.

Timed jerk with static holds in rack and overhead. The tempo, as well

as the duration of holds in rack and overhead are varied depending on which

phase of jerk requires improvement.



39

b) Special assistance exercises for teaching technique of snatch.

Low swings. Performed similarly to snatch. The hands may be changed.

Used for teaching correct grip and relaxation of the working arm, coordination

of the trunk and legs, as well as strengthening of the grip.

Clean to the chest. Used for teaching correct insertion of the hand into

the handle. As the skill improves the height of the clean is increased until

optimal position necessary for snatch.

Overhead hold. The athlete may move around, twist the trunk, change

breathing while striving to maximally relax the muscles. Used for teaching the

correct position during fixation, as well as for the development of special static

endurance.

Snatch in glove. Used if palms are damaged, as well as for the

development of endurance and strength of forearm flexors. Woolen (semi-

woolen) gloves should be used, and the handle of the bell should be thoroughly

cleaned off the remains of chalk in order to reduce the friction and therefore

increasing the load on the flexors.

Snatch with extra swings. Used for teaching relaxation of the working

arm and coordination of the movements of the legs and trunk, as well as for the

development of special endurance.

Snatch with static holds in hang and overhead. The tempo and the

duration of static holds varies depending on which phase of the snatch requires

improvement. Used during special-preparatory period of annual cycle.

c) Special assistance exercises for teaching long cycle.

Long cycle can be divided onto two parts: the jerk and lowering to hang

with consequent clean.



40

The first part is similar to jerk, therefore assistance exercises used for

teaching it are the same. Assistance drills for the improvement of the second part

are discussed below.

Low swings. Performed as for back- swing. Used for teaching the correct

grip, relaxation and coordination of legs and trunk, as well as for strengthening

forearm flexors.

Cleans. Used for teaching the correct insertion of the hands into the

handles and optimal height of clean that ensures lowering the bells to the

shoulders with simultaneous placement of the elbows on the iliac bones.

Cleans with extra swings. Used for teaching relaxation and coordination,

as well as developing special endurance.

Long cycle with static holds in rack, hang and overhead. The tempo and

the duration of static holds varies depending on the phase of the lift that requires

improvement. Used during special-preparatory stage of the annual cycle.

d) Assistance drill for the development of flexibility.

Flexibility is defined as the degree of mobility of the chain of musculo-

skeletal system which depends on the amplitude of movement in joints which, in

turn, depends on the structure of the joint, joint capsule, ligaments, strength and

elasticity of muscles and body temperature.

Exercises developing flexibility also simultaneously develop joints,

ligaments, increase muscle elasticity. All this helps prevent trauma.

Flexibility may be General and Special.

General flexibility is mobility in all joints that allows performing

various movements at high amplitude.

Special flexibility is defined as significant and even maximal mobility in

some joints that is required for the selected sport.

In Kettlebell Sport flexibility is necessary so that antagonizing muscles

may stretch during movement. The more flexible antagonists, the higher



41

amplitude of movement in the joint, (better mobility) and the less resistance

exerted during lifts. This leads to the reduction of necessary force, increased

speed and better economy.

As example some of the most effective exercises for achieving an adequate

level of flexibility of spine and shoulder joints:

1. Gymnastic bridge. Impact: hips, gluteus, thoracic and lumbar spine,

shoulder joints. Implement: retention or jiggle in a 30-60s.

2. Back extension, using either back extension machine, or medicine

ball.

3. Hanging on the bar, excellent for shoulder joints flexibility and

mobility, at the same time working your grip strength.

4. Elbow joint extensions, using steady elbow support, hold in static

position 1-3 min.

5. Straight arms pullovers lying on a flat bench.

Flexibility exercises are best performed during rests between the sets, as

well as at final part of the workout, preferably after aerobic exercise.



42

5.4. Training methods in Kettlebell Sport

Training methods of SP and GPP are selected depending on the goals that the

athlete has to solve and the stage of training. GS uses five main methods of

training: continuous, intermittent, interval, repetitive and competition. (VF

Tikhonov, DV Leonov, AV Sukhovey, 2009). Additionally, circuit method may be

added. In training all these methods may be used separately or in conjunction,

when they complement and amplify each other.

When using continuous method, any cyclical exercise is performed for time

close to competition set. Classic lifts – five minutes or longer. Other drills –

running, cycling, swimming, skipping rope, step-platform, light squats, treadmill or

step-machine – ten minutes or longer. Its goal is increasing aerobic capacity. Used

during all periods of training.

Intermittent method, in turn, has several variants. Used during all periods of

training.

- Intermittent repetitions – duration of set is fixed (usually 1-3 minutes), rest

period according to recovery, the weight of the bells may increase or decrease from

set to set. Ascending or descending pyramids may also be used, (16, 20, 24, 28,

32kg), (32, 28, 24, 20, 16kg), or (28, 30, 32, 30, 28kg), (32, 30, 28, 30, 32кг);

-Intermittent intervals – intervals between sets are fixed, 30-90sec the rest as in

intermittent repetitions;

- intermittent-continuous – as above, except rest intervals are absent;

- Intermittent tempo – during performance of exercises only tempo is varied. For

example: 24 kg snatch for 6 minutes per arm, when the tempo is alternated between

30 seconds at 10 repetitions per minute and 30 seconds at 20 repetitions per

minute.

The goals of this method may vary depending on the weight of the bells, tempo,

rest intervals and duration of the sets. Main advantage of this method is variety.



43

Interval method is used during the second and third stages for improving

strength and speed. Usually employed in athletes capable of utilizing full 10

minutes of the competition set and the improvement of the result is possible only

by improving tempo. Lifts are performed at tempo higher than that during

competition, duration of the set up to 5 minutes, rest interval fixed, 30 to 90

seconds, accumulated duration of the sets up to 10 minutes.

Repetition method is used during the second, third and fourth stages for

improvement of strength and speed, as well as the technique. The difference

between this method and intervals is that the rest periods are based on the

subjective feeling of the athlete. Optimal rest period equals the duration of the

previous set plus one minute.

Competition method is used during the second and third stages for improving

speed, strength and strength endurance, as well as mental training necessary for GS

competition. The essence of this method is in that an athlete performs one set of the

lift at given interval to failure or performs maximal number of repetition in set

time.

In circuit method several drills affecting various muscle groups are combined

together and performed one after the other without rest. Used for GPP during

second and third stages. Its intensity is measured by number of repetitions and/or

number of sets. In any case the duration of competition set – 10 minutes – is the

basis of planning of circuits.

Example 1. (Intensity measured by the number of repetitions):

- pull-ups – 15-20 reps;

- dips – 20-30 reps;

- barbell deadlift, 20-50 kg/20-30 reps;

- pushups – 20-30 reps;



44

- pistols – 20-30 reps each leg;

- hanging leg raises – 20-30 reps;

- hyperextensions – 20-30 reps.

We recommend this example for independent training, without a coach or a

partner.

Example 2 (intensity determined by the duration of each exercise):

- Weighted hyperextensions (5-10 kg) – 1minute;

- Alternating standing press of two kettlebells 8-16 kg – 1 minute;

- Two armed high pull, 16-32 kg – 1 minute;

- Pushups – 1 minute;

- Barbell pull to the waist, 20-50 kg – 1 minute;

- Hanging leg raises – 1 minute;

- Inclined sit-ups – 1 minute;

- Barbell squats, 20-50 kg – 1 minute;

- Weighted step-ups, 5-20 kg – 1 minute;

- Skipping rope – 1 minute.

This variation is recommended when an athlete or group of athletes trains

under the guidance of a coach. The advantage of this method is the ability to

engage large group of trainees in limited space in short period of time.

6. Planning and program design 6.1. Periodization in Girevoy Sport

Preparation for competition may be divided into five stages well as cycles

of planning:

- Annual or half-annual (macrocycle)

- Monthly (mesocycle)

- Weekly or bi-weekly (microcycle)



45

First stage is aimed at General Physical Preparedness. It can last from one

to two months, depending on how far the nearest competition is. The technique

may be coached as well, but only to the degree allowed by the physical

preparedness of the athlete.

Second stage leads to acquisition and improvement of Special

Preparedness, as well as mastering the technique of competition lifts. Duration –

two to four months. During this period the athlete may participate in one or

several low key competitions, without changing the schedule of training.

Third stage – Special Preparedness of the athlete reaches its peak.

Duration – four weeks.

Fourth stage – competition - may last from two weeks to several months,

depending on the goal, number of tournaments and breaks between them. The

goals of competition stage:

- Maintenance of general and special preparedness;

- Further improvement of the technique of classic lifts.

Fifth stage is necessary for athlete’s recovery from physical and emotional

stress during the previous stages of training. It can last from two weeks to

several months.

6.2. Structure of training in Kettlebell Sport.

a) Types of preparatory training in Kettlebell Sport.

Kettlebell Sport training is subdivided into special preparedness (SP) and

general physical preparedness (GPP).

The goal of SP is to form optimal technique and special endurance in classic

lifts.

In Biathlon SP may be included in the training process in several ways.



46

First, separate training sessions devoted to one classic lift, either jerk or

snatch.

During the first and second stages (preparatory period) of training such

sessions are used as peaking in a microcycle in order to accentuate training

in each lift.

During third and fourth stages (competition period) they are used in the

middle of the microcycle as quality rest before peak loads.

Second, combined sessions, where lifts are performed as in competition:

jerk followed by snatch.

During first and second stages these sessions are used as leading to peaking

in the microcycle,

During third and fourth stages they are employed as the means of quality

adaptation to competition.

GPP is aimed first of all at adaptation of energy systems to performance

during competition, as well as development of muscles that are employed in classic

lifts. In beginners GPP is used for strengthening muscles and ligaments of the back,

legs and arms. This is achieved by basic athletic elements: squats, pulls, bends,

presses, pushups, pull-ups etc. Later specialized exercises are introduced. The

volume of GPP depends on the initial physical shape of the athlete.

Athletes who come to Kettlebell Sport from endurance based sports – cross-

country skiing, long distance running, swimming, skating etc. – tend to progress

faster. Skilled gireviks employ GPP during the first, second and fifth stages of

training. During third and fourth stages when volume and intensity are high,

training program may include abdominal and cyclical aerobic exercises (running,

cycling, swimming etc.)



47

b) Distribution of SP and GPP according to stages of annual microcycle

Due to the schedule of Kettlebell competitions in Russia it is feasible to

divide the year into two macrocycles: spring and autumn. This table might be

used as a template, depends on your country Competitions Calendar.

First stage

Second

stage

Third

stage

Fourth

stage

Fifth stage

1-2

months

2-4

months

4 weeks From two

weeks to

several

months

From two weeks to several months

GPP - 60-0%

SP - 20-40% GPP – 50%

SP – 50% GPP-20-30%

SP - 70-80%

GPP-10-20%

SP – 80-90% GPP – 90%

SP – 10%

c) Distribution of training load between GPP and SP in microcycles

during various stages of training

When developing training plan multiple factors should be considered:

- Level of preparedness;

- training volume and competition results in the last year to year and a half;

- Motivation;

- Athlete’s age;

- Individual physiological and morphological factors;

- State of health, past trauma, medical contra-indications;

- Social factors: work and other activities that the athlete has to deal with;

- To always remember that the athlete is an individual with his character

traits, peculiarities and weaknesses..



48

For Rank I athletes and below the main goal is to acquire correct movement

habits in classic lifts, to learn to use the whole ten minutes of the competition set

and acquire basic competition experience. Beginners are not able to motivate

themselves and make competition effort to the degree experienced athletes can.

Beginners progress fast as the result of improving the technique rather than

physical growth. Such athlete can compete every month, and this will bring

benefits. Such athletes are prepared for competition as for the usual peaking

session.

Athletes starting with CMS and higher should be more selective as far as

competition is concerned. When planning half-yearly microcycle there should be

no more than two tournaments chosen, so that the achieved result is maximal.

The rest of competitions may be divided into obligatory and non-obligatory.

Obligatory competitions- participation in which is necessary for being able to

participate in most important ones (qualifying tournaments, for example). Non-

obligatory – those that fit into the training process in terms of time and location.

Separate class of athletes – representing highest category - are those for

whom the outcome of being selected to the Russian National Team is more or

less guaranteed. All tournaments for these athletes are considered as milestones,

and the main goal is setting World record. In this case half a year or even the

whole year can be devoted to the preparation to one tournament.

It is desirable that every macrocycle is somewhat different from the

previous one, as it will bring variety in training and will not lead to adaptation.

During peaking sessions one can do full ten minute sets (competition lifts) with

gradual increase of the weights from set to set. One can perform sets longer than

10 minutes gradually increasing the weights and reducing the duration of the set

to 10 minutes.

For example:

20 kg/20 min;

22 kg/18 min;



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24 kg/16 min;

26 kg/ 14 min;

28 kg/12 min;

30 kg/ 10 min.

Alternatively, peaking session may consist of intervals with fixed rest

periods, gradual decrease of number of sets and gradual increase of the duration

of each set.

For example:

32 kg/1 min x 10 sets;

32 kg/ 1 min 15 sec x 8 sets;


32 kg/ 2 min x 5 sets;

32 kg 2 min 30 sec x 4 sets;


Rest period between all sets – 1 minute.

Motivation plays significant role when planning training. One may train

exclusively for health reasons, another wants to become the Master of Sports,

third – to set new World record, while the fourth wants nothing and trains and

participates in tournaments as the result of the habit.

When coaching athletes under the age of 18 it is necessary to remember that

their bodies are still growing, and ligaments and muscles are still immature. That

is why, in order to avoid trauma, special attention must be paid to the technique

of classic lifts. The weight of the bells should be increased gradually, along with

the preparedness of the athlete. GPP must include drills for strengthening trunk

muscles

Care is needed when coaching gireviks over the age of 35. With age

ligaments, cartilages and muscles lose their elastic properties. More attention



50

should be paid to warm up at the beginning of the training session. Metabolism

slows down with age, the ability to recover worsens, therefore the duration of

rest after competition and peaking sessions should be increased.

Every athlete has unique body morphology and the ability to handle load.

Those who cannot - or just can – reach iliac bones with the elbows should devote

more time to developing flexibility. One athlete may need special emphasis on

improving general and special endurance. For this purpose competition lifts

should be performed for sets of five minutes and longer, and ten minutes and

longer during peaking sessions. In GPP preference is given to circuit, continuous

and repetitive methods, performing exercises for ten minutes and longer. The

same should benefit athletes with excessive weight, plus diet modification. Other

athlete may need to pay more attention to speed-strength endurance, for which

repetitions and intervals are used.

If the trainee falls ill, is injured or has congenital pathology training volume

and intensity should be reduced, and measurements of blood pressure and heart

rate should be more frequent.

In vast majority of cases people who are coach are not professional athletes.

Besides GS every one of them has to deal with other problems: work, family,

children, community activity. Therefore developed training plan is best suited

for the busiest person and allows spending minimal time when preparing for

competition. Training frequency should be four, or - as a minimum – three times

a week. Duration of training session approximately 1.5 – 2 hours. During rest

days 30 to 60 minutes may be devoted to aerobic cyclical exercise or games, if

desired.



51

d) Approximate distribution of training load at various stages of

preparation

The magnitude of training load is as follows:

Training load

Heart Rate

5-10 seconds

after the set

Low Up to 130-140

Moderate 140-160

High 160-180

Sub-maximal 180-190

Maximal More than 190

Microcycles can be weekly or bi-weekly.

Weekly microcycles are preferred during first stage (general preparatory

period) and fifth stage (transitional training period), when training load in classic

lifts is below submaximal. Bi-weekly cycles are more suited for special

preparatory and competition periods (second, third and forth stage).

In all variants below (except circuit and interval methods) we recommend

the rest interval as time spent for the set + 1 minute.



52

a) Approximate distribution of training load during first stage of training

(microcycle – 1 week):

1. Training for biathlon (bells 16-22 kg)

Monday Jerk: easy (2-3min/one set)

Snatch: easy (3-5min/one set)

GPP: exercises for upper and middle back, chest (2-4

exercises for 12-15 reps, 3-4 sets, can be arranged into

supersets for time economy and improving efficiency),

abdominal exercises (1-2 exercises, 20-30 reps, 3 sets, may

be super-set), Aerobic Exercises of Cyclical Character

(AECC) 20-30 min (running, swimming, cycling, treadmills

etc.)

Tuesday Rest

Wednesday Jerk: medium: (3-5min/one set)

Snatch: medium (5-7min/one set)

GPP: circuit (one round 9-10 min) + low AECC 20-30 min

Thursday Rest

Friday Jerk: hard (5-7min/one set)

GPP: exercises for the legs and lower back (2-4 exercises,

15-25 reps, 2-3 sets), abdominal exercises (1-2 exercises, 20-

30 reps, 3 sets), moderate AECC 20-30 min.



53

Saturday Snatch: hard (7-15min/one set)

GPP: any abdominal exercise, 1 set to failure, moderate 45-

60 min.

Sunday Rest

2. Training for Long Cycle (bells 16-22 kg)

Monday: LC: easy (2-3min/one set)





be superseted), AECC 20-30 min

Tuesday Rest

Wednesday LC: medium (3-5min/one set)

GPP: circuit training + easy AECC 20-30 min

Thursday Rest

Friday LC: hard (5-7 min/one set)




Saturday GPP: circuit training of moderate intensity + AECC 45-60 min



54

Sunday Rest

3. Training for Snatch (bells 12-16 kg)

Monday Snatch: easy (3-5min/one set)





be superseted), AECC 20-30 min

Tuesday Rest

Wednesday Snatch: medium (5-7min/one set)

GPP: circuit + easy AECC 20-30 min

Thursday Rest

Friday Snatch: hard (7-15min/one set)




Saturday GPP: circuit + moderate AECC 45-60 min



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Sunday Rest

b) Approximate distribution of training load during second, third and

fourth stages of training (microcycle – two weeks):

1. Biathlon

a) During second stage (bells 16-30 kg):

Week One:

Monday Jerk: easy (1-4 min/3 sets) Snatch: easy (3-10min/2 sets) GPP: circuit + easy AECC 15-20 min Tuesday Rest Wednesday Jerk: medium (1,5-5min/3 sets) Snatch: hard (5-10min/2 sets) GPP: circuit + moderate AECC 15-20 min Thursday Rest Friday Jerk; hard (2-6min/3 sets) GPP: easy AECC 15-20 min Saturday Snatch: submaximal (7-20min/1 set)

GPP: any abdominal to failure, moderate AECC 20-30 min. Sunday Rest

Week two:

Monday Jerk: hard: (3-8мин/2-3 sets) Snatch: easy (3-10 min/2 sets) GPP: circuit + easy AECC 15-20 min Tuesday Rest Wednesday Jerk: hard (4-10 min/2-3 sets) Snatch: hard (5-10 min/2 sets) GPP: circuit + moderate AECC 15-20 min Thursday Rest



56

Friday: Jerk: submax (10-20 min/1 set) GPP: easy AECC 15-20 min Saturday

Snatch: submax (7-20 min/1 set) GPP: any abdominal to failure, moderate AECC 20-30 min. Sunday Rest

b) During third stage (bells 28-34 kg) Week One: Week two:

Monday Jerk: easy (1-3min/3 sets) Snatch: (3-10min/2 sets) GPP: any abdominal to failure, moderate AECC 15-20 min. Tuesday Rest Wednesday Jerk: medium (1,5-4 min/3 sets) Snatch: hard (5-10 min/2 sets) GPP: any abdominal to failure, moderate AECC 20-30 min. Thursday Rest Friday Jerk: hard (2-5min/3 sets) GPP: easy AECC 15-20 min Saturday Snatch: submaximal (7-10min/1 set) GPP: easy AECC 15-20 min

Monday Jerk: submax (3-6 min/2-3 sets) Snatch: easy (3-10 min/2 sets) GPP: any abdominal to failure, moderate AECC 15-20 min. Tuesday Rest Wednesday Jerk: submax (4-7 min/2-3 sets) GPP: easy AECC 15-20 min Thursday Snatch: hard (5-10 min/2 sets) GPP: any abdominal to failure, moderate AECC 15-20 min. Friday Rest Saturday Jerk: submax (7-10 min/1 set) Snatch: maximal (7-10min/1 set) GPP: easy AECC 15-20 min

Sunday Rest Sunday Rest



57

c) During fourth stage (bells 28-32 kg):

The amount of GPP is reduced to the minimum that allows to preserve the shape acquired during previous stages of training. We recommend at the end of each session moderate AECC for 10-12 minutes, but only if there is no need to lose weight.

Week One:

Monday Jerk: easy (1-2 min/2-3 sets) Snatch: easy (2-3min/2 sets) Tuesday Rest Wednesday Jerk: medium (2-3min/2 sets) Snatch: medium (4-5мин/2 sets) Thursday Rest Friday Jerk: Hard (5min/1 set) Saturday Snatch: hard (5-6min/2 sets)

Sunday Rest

Week Two:

Monday Jerk: easy (1-2 min/2-3 sets) Snatch: easy (2-3min/2 sets) Tuesday Rest Wednesday Jerk: medium (4min/1 set) Snatch: medium (4-6 min/1 set) Thursday Jerk: moderate (5 min/1 set) Friday Rest Saturday Competition Sunday Rest



58



59

2. Training for Long Cycle

a) During the second stage (bells 16-30 kg):

Week One: Week Two:

Monday LC: easy (1-4 min/3 sets) GPP: circuit + easy AECC 15-20 min Tuesday Rest Wednesday LC: medium (1,5-5 min/3 sets) GPP: circuit + moderate AECC 15-20 min Thursday Rest Friday LC: hard (3-4 min/2 sets) GPP: easy AECC 15-20 min Saturday LC: hard (6-8min/1 set) GPP: Any abdominal to failure, moderate AECC 20-30 min Sunday Rest

Monday LC: hard (2-6 min/3 sets) GPP: circuit + easy AECC 15-20 min Tuesday Rest Wednesday LC: hard (4-5 min/2 sets) GPP: easy AECC 15-20 min Thursday LC: hard (7-10 min/1 set) GPP: circuit + easy AECC 15-20 min Friday Rest Saturday LC: submax (10-20 min/1 set) GPP: Any abdominal to failure, moderate AECC 20-30 min Sunday Rest



60

б) During the third stage (bells 28-34 kg):

Week One: Monday LC: easy (1-3 min/3 sets) GPP: Any abdominal to failure, moderate AECH 15-20 min Tuesday Rest Wednesday LC: medium (1,5-4 min/3 sets) GPP: Any abdominal to failure, moderate AECH 15-20 min Thursday Rest Friday LC: submaximal (4min/2 sets) GPP: easy AECH 15-20 min Saturday LC: hard (7 min/1 set) GPP: Any abdominal to failure, moderate AECH 15-20 min

Week Two: Monday LC: hard (2-5 min/3 sets) GPP: Any abdominal to failure, moderate AECH 20-30 min Tuesday Rest Wednesday LC: submax (3min/2 sets) GPP: easy AECH 15-20 min Thursday LC: hard (6 min/1 set) GPP: Any abdominal to failure, moderate AECH 15-20 min Friday Rest Saturday LC: maximal (7-10 min/1 set) GPP: easy AECH 15-20 min

Sunday Rest Sunday Rest



61

c) during fourth stage (bells 28-32 kg): The amount of GPP is reduced to the minimum that allows preserving the

shape acquired during previous stages of training. I recommend at the end of each session moderate AECC for 10-12 minutes, unless there is need to lose weight.

Week One: Monday LC: easy (1-2 min/2-3 sets) Tuesday Rest Wednesday LC: medium (2-3min/2 sets) Thursday Rest Friday LC: hard (5min/1 set) Saturday LC: medium (6min/1 set)

Sunday Rest

Week Two: Monday LC: easy (2-3min/2 sets) Tuesday Rest Wednesday LC: hard (4min/1 set) Thursday LC: medium (5min/1 set) Friday Rest Saturday Competition Sunday Rest



62

3. Snatch training

а) During the second stage (bells 12-22 kg):

Week One: Week Two:

Monday Snatch: easy (3-10min/2 sets) GPP: circuit + moderate AECC 15-20 min Tuesday Rest Wednesday Snatch: medium (5-10 min/2 sets) GPP: circuit + moderate AECC 15-20 min Thursday Rest Friday Snatch: hard (7-10min/1 set) GPP: easy AECC 15-20 min Saturday Snatch: easy (7-10min/1 set) GPP: Any abdominal to failure, moderate AECC 20-30 min Sunday Rest

Monday Snatch: easy (3-10 min/2 sets) GPP: circuit + easy AECC 15-20 min Tuesday Rest Wednesday Snatch: hard (5-8min/1 set) GPP: easy AECC 15-20 min Thursday Snatch: easy (10min/1 set) GPP: circuit + moderate AECC 15-20 min Friday Rest Saturday Snatch: submax (10-20min/1 set) GPP: Any abdominal to failure, moderate AECC 20-30 min Sunday Rest



63

a) During the third stage (bells 14-26 kg)

Week One:

Monday Snatch: easy (3-10min/2 sets) GPP: Any abdominal to failure, moderate AECC 15-20 min Tuesday Rest Wednesday Snatch: medium (5-10min/2 sets) GPP: Any abdominal to failure, moderate AECC 15-20 min Thursday Rest Friday Snatch: submaximal (7-10min/1 set) GPP: easy AECC 15-20 min Saturday Long cycle: easy (10min/1 set) GPP: Any abdominal to failure, moderate AECC 15-20 min Sunday Rest

Week Two: Monday Snatch: easy (3-10min/2 sets) GPP: Any abdominal to failure, moderate AECC 15-20 min Tuesday Rest Wednesday Snatch: medium (5-10min/2 sets) GPP: easy AECC 15-20 min Thursday: Snatch: easy (10min/1 set) GPP: Any abdominal to failure, moderate AECC 15-20 min Friday Rest Saturday Snatch: maximal (8-10min/1 set) GPP: easy AECC 15-20 min Sunday Rest



64

b) During the fourth stage (bells 14-24 kg):

The amount of GPP is reduced to the minimum that allows preserving the

shape acquired during previous stages of training. I recommend at the end of each session moderate AECC for 10-12 minutes, unless there is need to lose weight.

Monday

Snatch: easy (2-4min/2 sets)

Tuesday Rest

Wednesday Snatch: medium (4-6min/2 sets)

Thursday Rest

Friday Snatch: hard (5-6min/1 set)

Saturday Snatch: medium (10min/1 set)

Sunday Rest

Monday Snatch: easy (2-4min/2 sets)

Tuesday Rest

Wednesday Snatch: hard (5-6min/1 set)

Thursday Rest

Friday Rest

Saturday Competition

Sunday Rest



65

c) Approximate distribution of training load during the fifth stage of

training (microcycle – one week):

During the fifth stage first two weeks training is not necessary. When training

is resumed the intensity should be not higher than medium. Depending on the

duration of the transitional period and physical and mental state of the athlete

classic lifts should not be resumed straight away but rather after 2-4 weeks.

1. Biathlon training (bells 16-22 kg)

Monday

Jerk: easy (2-3min/1 set)

GPP: exercises for upper and middle back, chest (2-4 exercises for 12-15

reps, 3-4 sets, can be arranged into supersets for time economy and

improving efficiency), abdominal exercises (1-2 exercises, 20-30 reps, 3 sets,

may be superseted), AECC 20-30 min .

Tuesday

Snatch: easy (4-6min/1 set)

GPP: exercises for the legs and lower back (2-4 exercises, 15-25 reps, 2-3

sets). May be superseted. Abdominal (1-2 exercises, 20-30 reps, 3 sets, may

be superseded. Moderate AECC 20-30 min

Wednesday Rest

Thursday

Jerk: medium (3-5min/1 set)

GPP: exercises for upper and middle back, chest (2-4 exercises for 12-15

reps, 3-4 sets, can be arranged into supersets for time economy and

improving efficiency), abdominal exercises (1-2 exercises, 20-30 reps, 3 sets,

may be superseted), AECC 20-30 min.

Friday

Snatch: medium (7-10min/1 set)



66


sets). May be superseded. Abdominal (1-2 exercises, 20-30 reps, 3 sets, may

be superseded. Moderate AECC 20-30 min.

Saturday

GPP: any abdominal exercise, one set to failure, moderate AECC 45-60 min.

Sunday Rest

2. Training for Long Cycle (bells 16-22 kg)

Monday

LC: easy (2-3min/1 set)

GPP: exercises for upper and middle back and chest (2-4 exercises, 12-15

reps, 3-4 sets), may be superseded. Abdominal exercises (1-2 exercises, 20-

30 reps, 3 sets, may be superseded). AECC 20-30 min.

Tuesday


sets). Abdominal exercises (1-2 exercises, 20-30 reps, 3 sets). Moderate

AECC 20-30 min.

Wednesday Rest

Thursday

LC: medium (3-5 min/1 set)




Friday



AECC 20-30 min.

Saturday



67

Any abdominal exercise, 1 set to failure. Moderate AECC 45-60 min.

Sunday Rest

2. Training for Snatch (bells 10-16 kg)

Monday

Snatch: easy (4-6min/1 set)



30 reps, 3 sets, may be superseded). AECH 20-30 min.

Tuesday



AECC 20-30 min.

Wednesday Rest

Thursday

Snatch: medium (7-10min/1 set)




Friday



AECC 20-30 min.

Saturday

Any abdominal exercise, 1 set to failure. Moderate AECC 45-60 min.

Sunday Rest



68

7. Most common errors in performing classic lifts. (For athletes from CMS

and higher)

a) Jerk

1. Error: the feet are wider than shoulder width Consequences: reduction of the distance and speed of acceleration of the bells, worsening of the efficiency of the leg work. Causes: low mobility in the hip joints. Correction: in the former case I recommend rocking in gymnastic bridge or static rack holds (1-5 minutes). In the latter I recommend revising the section of physics entitled “kinematics” or to believe my word that feet should be one shoulder width apart during jerk.

2. Error: pausing too long in half-squat before send-off(bump) Consequences: waste of time, losing tempo, isometric straining of the leg muscles, accumulation of oxygen debt, impeded circulation, reduction of work capacity. Correction: to pay attention to the relaxation of the legs when getting to the undersquat position. In my opinion it would be correct to call this movement “falling into undersquat”. This way the reversal of the movement will be faster.

3. Error: pausing during the under-squat after send-off(bump) Consequences: waste of time, losing tempo, isometric straining of the leg muscles, accumulation of oxygen debt, impeded circulation, reduction of work capacity. Correction: getting up from the second dip must start simultaneously with the heels touching the floor. I recommend instead of simply move the trunk with the bells up to accentuate maximally fast movement of the knees backwards.

4. Error: during overhead fixation the palms oriented in frontal plane, i.e.

thumbs facing each other.



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Consequences: this position precludes relaxation of extensors, triceps fatigue. I have repeatedly observed the bells falling down on the athletes head or back. Correction: to make sure that during fixation the thumbs are oriented in saggital plane, i.e. facing backwards.

b) Snatch

1. Error: when lowering (drop) the bell the working arm is let too far from the

body. In other words, the athlete folds hip joints before the arm touches the low part of abdomen. Consequences: rapid fatigue in back extensors muscles Correction: low swings. Performed as from the starting position in snatch. Special attention paid that the forearm stays in continuous contact with the low part of abdomen. Slight loss of contact is permitted in the most posterior point during backswing; during this moment the athlete should feel relaxation of trunk extensors. During this exercise hands may be switched.

2. Error: in fixation some athletes pronate the arm, so that the thumb is oriented in frontal plane, and the bell “gets stuck” above the head. Consequences: In this position elbow extensors are unnecessarily strained, especially outer part of triceps. During static holds the athlete can move around and twist the trunk, at the same time trying to achieve maximal relaxation of the extensors. This exercise facilitates the development of special static endurance.

3. Error: rather two of most common errors in snatch that are, as the rule, eliminated together: reversing the backswing too early and keeping the legs bent when the bell is in the most posterior point during backswing.

Consequences: instead of using pendulum movement of the bell and spend the effort only on holding the bell and acceleration, the athlete has to use the muscles of the legs, back and the arm to stop the bell on it’s way down, then reverse the movement and perform acceleration from the dead point. This error reduces the result by 30-40%. Correction: low swings or snatch with extra swings. Pay attention to starting acceleration when the forearm loses contact with the abdomen. At the



70

moment when the bell is stopped in the dead point the legs should be straight.

4. Error: insertion of the hand happens right above the head. Consequences: after the insertion is completed the athlete needs to make an effort in order to stop the bell. As the result he cannot relax during fixation. Correction: the insertion should occur 20-35 cm before the arm reaches vertical position. The bell keeps moving for the remainder of the trajectory as the result of inertia, and fixation occurs with practically relaxed arm.

c) Long Cycle

1. Error: the trunk moves forward when dropping the bells from the chest to

hang. Consequences: After re-gripping the bells back extensors are immediately loaded, and as the result fatigue quickly. Correction: when the bells move down the trunk should be deflected backwards. Then, when the bells are re-gripped, the impulse of movement is reduced by the bells bringing the trunk forward to neutral position. Only after this are back extensors employed.

2. Error: same two mistakes as in snatch, they are also corrected together, namely early reversal of the backswing and keeping the leg bent in the dead point of the backswing.

Consequences: instead of using pendulum movement of the bells and spend energy only on grip and acceleration the athlete has to stop the bells by using the muscles of the legs, back and arms and then start the acceleration from the dead point. Correction: low swings of two bells and long cycle with extra swings. The acceleration should start at the moment when the forearms are losing contact with the abdomen. When the bells reach the dead point the legs must be straightened fully.

3. Error: cleans to the chest are too high.

Consequences: if an athlete while performing the long cycle for 60 repetitions cleans the bells 5 cm higher than necessary the total excessive



71

distance travelled by the bells will equal three meters! This are time and energy wasted. Correction: one should try place the elbows on the pelvic bones following the shortest distance.

4. Error: starting cleans from the heels, without getting on the toes.

Consequences: Back extensors and trapezius muscle are overloaded and fatigue early. Correction: to get on the toes as high as possible during acceleration phase. This will re-distribute the load to the muscles of the lower leg which, among large muscle groups, have the highest endurance potential.

Common error seen in all classic lifts: holding the breath. Consequences: every pause in breathing leads to momentary interruption

of oxygen supply and isometric contraction of respiratory muscles. This causes accumulation of oxygen debt and reduction of work capacity.

Correction: when performing the lift the coach stands next to the trainee

and breathes loudly and synchronously with his movements. The goal of the trainee is to follow breathing pattern of the coach.



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Reference: 1. Vorotyntsev A.I. Giri - Sport strong and healthy. - Moscow: Soviet sport. 2002. - 270 pp. 2. Muminov V.I .Girevoy Sport: Textbook. - St. Petersburg: VIFK, 1995. - 108 pp. 3. Odintsov A.G. Biathlon: Textbook. - Moscow: Academy of the economic security of the Russian Interior Ministry, 2004. – 48 pp. 4. Rudnev S.L. Execution technique and technique of classical training exercises, Kettlebell Sport: Thesis. - Blagoveshchensk: BSPU, 2002. - 52. 5. Tikhonov V.F. Basics of Kettlebell Sport: teaching motor actions and methods of training: Training manual. - M..: Soviet sport. 2009. - 132 pp.



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Documents

IKSFA Kettlebell Sport Coach Manual · JERK – Kettlebell Sport exercise that is performed in two steps: first the bells are cleaned to the chest, then are jerked above the head