Very often, people get involved in kettlebell lifting not in sports sections and clubs, but at amateur weight lifting competitions as part of the program of national holidays and festivities. Having received their first skills in handling weights, many competitors would like to improve their skills, but often they are unable to do this due to several reasons: the remoteness of sports institutions from the place of residence of the practitioner; lack of qualified coaching personnel in the locality; fear of starting independent training with weights due to the lack of any sports experience and methodological support (books, manuals, etc.), etc. It is for such cases that we wrote this article, which, in our opinion, should help beginner weightlifters in the very first stages of their training, although we admit that we have considered only a small part of the problems that beginners face.

I.

Before starting regular training with kettlebells, a beginner should fulfill some basic requirements and recommendations. The main ones can be formulated as follows:
– it is obligatory to undergo a medical examination at a medical and physical education clinic for admission to kettlebell lifting;
– if you have to start training with kettlebells alone, then over time you should try to find like-minded people, that is, sign up for the kettlebell section; visit a sports club where weight lifters train, etc.;
– make it mandatory to keep a personal diary, where you can note the training load, the results of participation in competitions, well-being, injuries, the results of “estimates” in the main and auxiliary exercises, etc.;
– observe the rules of personal hygiene (showering after training, caring for the skin on the palms, etc.) and safety precautions when exercising with weights;
– sports uniform should be loose and not interfere with the performance of amplitude exercises;
– the use of a weightlifting belt, weightlifting weights, and magnesium from the very first training is encouraged;
– it is necessary to have at least minimal, elementary planning of the training load by day, week, month (micro-, mesocycle) with periodic monitoring of one’s own preparedness;
– when starting training, you should have within reach a medical first aid kit containing the essentials to eliminate the consequences of possible injuries (bandages, cotton wool, adhesive plaster, rubber tourniquet, acetylsalicylic acid, iodine solution, potassium permanganate, analgin, nitroglycerin, etc.).

II.

Before starting regular training, you should determine a list of physical exercises that will be used as primary or auxiliary. To do this, you need to familiarize yourself with the relevant literature or consult with experienced weightlifters. We, in turn, can offer the following set of exercises.

Basic competition exercises :

push of the kettlebell(s); kettlebell jerk; push on a long cycle of the kettlebell(s).

Basic training exercises:

a) leading and auxiliary exercises:

- picking up (throwing) a weight (weights) onto the chest;
- long-term maintenance of a static position (initial position before pushing out the weights) with weights on the chest;
-various swings with kettlebell(s);
-juggling with weights;
- jerk of two weights (one weight in each hand, arms parallel to each other throughout the entire movement);
- long-term maintenance of a static position when the weight (weights) is at the top on a straightened arm;
-various types of simulation exercises without weights and with light weights;

b) jumping exercises:

-jumping, holding the weight with both hands between the legs in front (legs at a height of 20-40 cm);
-jumping from a full squat without weights (hands behind the head);
- athletics exercise “frog” (you can jump either face forward, or with your back or side in the direction of movement);

c) general and special physical training exercises:

- squats with weights on the chest;
- squats with a barbell on the shoulders;
-goose-stepping with a weight on the back (behind the head);
-walking with lunges alternately on each leg with a weight on the back (behind the head); -barbell deadlift;
-hyperextension on a gymnastic goat with weights behind the head; -
Bent-over barbell row to the chest (barbell between the legs);
-bends with weights in lowered hands (weights - between the legs, legs - at an elevation of 20-40 cm);
- bending over with a barbell behind the head; raising the shoulders with the weights lowered down (arms along the body);
-pulling the weights in front of the chest;
- push-ups from the floor while lying on one hand;
-press the kettlebell(s) from the chest from the main rack;
-press the kettlebell(s) from the chest while sitting on a chair (keep your back straight);
- French overhead kettlebell press with one or two hands;
- lifting the barbell in front of you with straight arms;
-bringing and raising weights in front of the chest (shoulders parallel to the floor);
-circular movements of the arms with dumbbells in the frontal and sagittal planes; - pull-ups on the horizontal bar;
- bench press;
-dynamic and isometric exercises with a barbell on the muscles of the hands and forearms;
- hanging on the horizontal bar for a long time;
-exercises with a wrist expander;
- holding weights for a long time in lowered hands;
- while hanging on the horizontal bar, bring your legs to the crossbar;
- abdominal exercises on a gymnastic bench with weights behind the head;
-squats with a kettlebell(s) on an outstretched arm;

d) game and cool-down exercises:

-playing basketball, football, table tennis, badminton, etc.;
- easy running; various types of relay races;
- stretching and relaxation exercises.

III.

In our opinion A beginner weightlifter should give preference in training to exercises with kettlebells over exercises with a barbell. , that is, it is advisable to perform all general and special physical training exercises (squats, bends, presses, etc.) with weights. Constant “contact” of the kettlebell lifter with this sports equipment contributes to the fastest adaptation of the athlete’s musculoskeletal system to the specific loads of kettlebell lifting.

IV.

In the first months of training with kettlebells, a beginning kettlebell lifter should pay special attention to developing flexibility, especially in the hip, shoulder and elbow joints, as well as During each workout, you should perform spinal stretching exercises. (hanging, bending, hyperextension).

V.

You shouldn’t rush to switch to “working in time intervals” right away, from the first training sessions. It would be wiser to first bring your personal best in the clean and jerk and snatch with 24 kg weights to a value close to 100 (without taking into account time), and only then increase the pace. We believe that if the weight category of a young weightlifter is, for example, up to 55 kg, then he must (without taking into account time) push two 24 kg weights at least 60 times before moving on to “tempo work”; for the category of St. 80 kg this “milestone” in the clean and jerk will be equal to 100 lifts.

After the personal best (without taking into account time) in the clean and jerk and snatch becomes significant, the transition to “tempo work” will naturally begin, and here the weightlifter may be faced with the problem of taking into account the intensity of the training load with weights.

We propose the following formula for taking into account the intensity of the load in each approach, both in the snatch and in the clean and jerk: Np = X*K/V, kg/second, where Np is the value of the load intensity in the approach, kg/sec; X – weight of the weight(s), kg; K – number of lifts in the approach; B – time spent on performing the approach, sec.

VI.

According to our data (pedagogical experiments in the initial sports training group at the kettlebell lifting department of Youth Sports School No. 3 in Tambov), at the initial stage of kettlebell lifting exercises, exercises of a static and static-dynamic nature make a significant contribution to the development of special strength endurance, so it can be recommended for a beginning kettlebell lifter to include more often in training for long periods of holding weights on the chest and at the top with straightened arms.

VII.

During general physical training, a beginner weightlifter should pay special attention to “working” the following muscle groups: trapezius muscles; deltoid muscles; back muscles; muscles of the anterior thighs; abdominal Press; triceps brachii muscles; muscles of the hands and forearms. Moreover the muscles of the hands and forearms, as well as the abdominal muscles, should be trained in every lesson . The volume of load on these muscles, its intensity, weight of weights, types of exercises may change, but the main thing is that these muscle groups receive regular load.

VIII.

A beginning kettlebell lifter must remember that achieving great results in kettlebell lifting is unthinkable without proper development of general endurance, which is improved through long running, swimming, skiing and skating, cycling, etc. Long-term cyclic loads used by kettlebell lifters in training should satisfy certain requirements - they must last at least 20 minutes, and the pace of locomotion should not exceed the average value for a particular individual, and at the same time, the load must be regular. According to our data, to ensure an acceptable level of general endurance for beginner weightlifters in the preparatory (pre-competition) period, it is necessary to maintain a weekly running volume of within 40 km/week . Naturally, during the competitive period this volume will decrease somewhat.

IX.

Even at the initial stage of training, a novice weightlifter should not neglect game forms of training. That is, to prevent psychological fatigue from accumulating from monotonous activities, sometimes you can organize various mini-competitions with your friends in the sports section, namely: strength relay races, kettlebell duels, strength competitions on natural terrain, etc.

We have already mentioned power relay races and kettlebell duels earlier (see previous articles in this collection), but we’ll say more about kettlebell lifting competitions on terrain (natural terrain) here in more detail.

This form of training sessions has a pronounced recreational orientation - any physical activity in the lap of nature has a positive effect on the recovery processes in the central nervous system. When competing on the ground, weightlifters sometimes do not notice accumulated fatigue and almost always complete the entire planned plan for a specific workout. Speaking directly about the exercise competitions with kettlebells performed in the surrounding area, we can recommend the following “athletic fun” to beginner weightlifters:
- “who can run to the top of the hill faster, holding a weight in each hand”;
- “who can throw a weight over a bush”;
- “who will more technically perform a push (snatch) while standing on soft ground (dry loose sand, soft grass mat, etc.)”;
- overcoming (running or walking) an overgrown area of ​​terrain, holding the weight (weights) below, in the lowered hand;
- juggling weights in pairs (threes, fours, etc.) on very rough terrain, etc.

As an example of completely unconventional methods of training weightlifters on the ground, the following set of exercises can be cited:
-kettlebell jerk, standing mid-thigh in water (in a lake, river, sea);
- snatch of two weights (one weight in each hand), standing knee-deep in water;
- picking up (throwing) weights onto the chest while standing waist-deep in water;
-push weights from the chest, standing chest-deep in water.

X.

Don't be afraid to experiment! If during the training process a weightlifter has doubts, his own opinion, or a desire to try out one or another training method, then this must necessarily be translated into innovative, innovative methods of training with weights. Don't be afraid to be proactive! As an example, we will give just some of the original solutions that were implemented in practice (in Children's Sports School No. 3, Tambov):

1. Using a towel to practice the kettlebell push technique for beginners.

Both ends of the towel are grabbed with your hands, and the towel itself goes around the lower back. The hands are in front of the chest, and the elbows are above the ilia. The weightlifter moves his arms upward (imitating the lifting of his elbows when pushing weights from his chest), and the non-stretchable towel forces him to bend in the lower back and push his pelvis forward, while slightly rising on his toes. Thus, a beginner quite quickly masters the technical nuances of pushing weights from the chest, namely, the coordination of the movements of the arms and pelvis during the push.

2. Push weights into a thick layer of foam rubber.

That is, in the final phase of the push, the hand with the weight “goes” into the foam rubber fixed above the weight lifter’s head (the distance from the top of the head to the lower border of the foam rubber layer is 20-30 cm). As the athletes' skill increases, the height of the foam suspension can be reduced or its rigidity increased.

3. Performing a kettlebell push using rubber shock absorbers.

One end of which is attached to the kettlebell lifter’s hands, and the other end to the feet. For ease of use of shock absorbers, straps can be attached to their ends.

4. Using “pocket film rings” to study the technique of competitive exercises in kettlebell lifting.

“Pocket Film Ring” is a kind of notebook, on each sheet of which there is an image of a certain position of the body parts of a weightlifter performing a particular exercise. “Kinokoltsovka” can be compared to an “animated” filmogram – as a result of quickly turning the pages of a notebook, the images in it seem to “come to life”, that is, the impression of continuous, integral movement is created. The main advantage of “pocket film rings” is the ability to use them when teaching weightlifters any motor actions and in any conditions.

5. Using the “non-stop” training method.

Which is as follows: there is no passive rest between approaches at all – i.e. Instead of resting, the weightlifter continues to perform the same exercise (jerk, snatch, etc.), but with weights of lesser weight. The pace of the exercise may be different in individual time intervals. Let's give a specific example: first, a clean and jerk of two 32 kg kettlebells is performed for 3 minutes, then (instead of resting) a clean and jerk of two 16 kg kettlebells for 2 minutes, then a clean and jerk of two 32 kg kettlebells for 3 minutes, then a clean and jerk two 24 kg weights for 4 minutes. To some extent, the proposed method has something in common with the well-known athletics “interval” method.

XI.

After a weightlifter begins to fulfill regulatory requirements (youth and adult categories), he, as a rule, has a desire to plan his physical training further, in the future. In our opinion, it is best to carry out this planning according to the “step-wave” principle (more details about this are written in the monograph by V.V. Boyko “Targeted development of human motor abilities”).

Let us describe (briefly) the main training load and the goals of each stage according to the stages of training a kettlebell lifter:
STAGE I:
-GPP;
-laying the technical foundations of classical kettlebell lifting exercises;
-small and medium loads in the clean and jerk and snatch with 16 kg weights.

Purpose of the stage: fulfillment of “standard I” in local competitions - school, youth sports school, village, city, district championships.

(“Standard I” was invented by us in order to check the level of special physical training of beginner weightlifters. It represents the following regulatory requirements: weight categories up to 55 kg, up to 60 kg, up to 65 kg, up to 70 kg, up to 75 kg, up to 80 kg, over 80 kg corresponds to the amounts scored in the double event (two kettlebell push + kettlebell snatch (on the weakest arm) with 16 kg kettlebells and taking into account the time limit for each exercise of 10 minutes), 125 points, 150 points, 170 points, 200 och., 220 pts., 240 pts., 260 pts. respectively).

STAGE II:
-GPP;
-SFP with periodic connection of pushing weights over a long cycle;
-sometimes practice the clean and jerk of 24 kg weights - for performance technique;
-often use in training long standing with 24 kg weights on the chest and above, on straightened arms.

Purpose of the stage: intensification of general and special physical training; bringing standing with 24 kg weights on the chest to 11 minutes (in one approach); preparation for participation in local competitions in classical biathlon (with 16 kg weights) and performance in them.

STAGE III:
-GPP;

Purpose of the stage: fulfillment under competition conditions of the standards of the 1st adult category in biathlon with 24 kg weights.

IV STAGE :
-SFP;
-predominant work with 24 kg weights (by time intervals).

Purpose of the stage: fulfillment under competition conditions of the standards for the CCM category in biathlon with 24 kg kettlebells.

V STAGE :
-GPP;
-increasing the level of general endurance - training in long running, swimming, etc.

Purpose of the stage: increasing the level of general endurance; leisure; maintaining athletic fitness at a level exceeding the 1st adult category in biathlon (with weights 24 kg).

VI STAGE : leisure.

Purpose of the stage: full physical and psychological recovery from training loads.

VII STAGE :
-GPP;
-SFP;
-increasing the level of general endurance.

Purpose of the stage: increasing the level of general endurance; bringing the level of physical condition to the standards of the 1st adult category in biathlon (with weights 24 kg).

VIII STAGE :
-GPP;
-SFP;
-predominant work with 24 kg weights (for the number of lifts).

Purpose of the stage: achieving a level of special endurance corresponding to stage IV; performance at local competitions in order to exceed the standards for the CCM category with 24 kg kettlebells in biathlon.

STAGE IX :
-SFP with periodic connection of the push of 24-kilogram weights over a long cycle;
-often use in training long standing with 32 kg weights on the chest and above, on straightened arms.

Purpose of the stage: performance at local competitions in order to significantly exceed the standards for the CCM category with 24 kg kettlebells in biathlon and in order to qualify for the national team of an educational institution or region to perform at regional or Russian kettlebell lifting competitions; bringing standing with 32 kg weights on the chest to 11 minutes (in one approach).

X STAGE :
-SFP;
-predominant work with weights of 24 kg (by time intervals) with periodic inclusion of exercises with weights of 28 kg and 32 kg (by number of lifts).

Purpose of the stage: successful performance at Russian, regional or departmental competitions (in biathlon with 24 kg kettlebells).

XI STAGE :
-SFP;
-predominant work with weights of 24 kg and 28 kg (for time periods) with periodic inclusion of exercises with weights of 32 kg (for the number of lifts).

Purpose of the stage: fulfillment of “standard II” in local competitions - school, youth sports school, village, city, district championships.

(“Standard II” was invented by us in order to check the level of special physical training of qualified weightlifters. It represents the following regulatory requirements: weight categories up to 55 kg, up to 60 kg, up to 65 kg, up to 70 kg, up to 75 kg, up to 80 kg, over 80 kg corresponds to the amounts scored in the double event (two kettlebell push + kettlebell snatch (on the weaker arm) with 24 kg kettlebells and taking into account the time limit for each exercise of 10 minutes), 110 points, 135 points, 160 points, 185 och., 210 pts., 225 pts., 235 pts. respectively).

XII STAGE :
-SFP;
-predominant work with weights of 28 kg and 32 kg (by time intervals).

The purpose of the stage: to fulfill, under competition conditions, the standards for the CCM category in biathlon with 32 kg kettlebells.

XII.

As an example illustrating the plan for preparing a young kettlebell lifter for important competitions, we will cite the training (selectively) of the winner of the All-Russian kettlebell lifting tournament “Championship of the Russian Committee of the FSO “Youth of Russia” among senior youths” (Zhukov, 2002), a student of the Youth Sports School No. 3 Tambov M. Peninsula (weight category - up to 55 kg, year of birth - 1987).

1

1) warm-up – 15 minutes;
2) training in the clean and jerk technique with 16 kg weights;
3) standing with two weights of 16 kg in ref. positive before ejection – 3x1.5 minutes;
4) raising your arms up through the sides with dumbbells of 5 kg - 3x10 times;
5) shoulder raises with 24 kg weights lowered down – 3x10 times;
6) squats with 16 kg weights on the chest – 3x8 times;
7) forward bends with a 30 kg barbell on the back – 3x8 times;
8) while hanging on the horizontal bar, bring your legs to the crossbar – 3x15 times;
9) bench press 45 kg from the chest, lying down – 3x10 times;
10) French dumbbell press 10 kg from behind the head, standing – 3x10 times (with each hand);
11) bench press of two 16 kg weights from the chest, standing – 3x6 times;
12) exercises with a wrist expander – 10 min.;

2

1) warm-up – 15 minutes;
2) weight push – 1x(24+24 kg)/8 times; 1x(16+16 kg)/50 times;
3) long cycle push of weights – 1x(16+16 kg)/25 times;
4) jumping out of a full sit (hands behind the head) – 4x20 times;
5) swings with a 32 kg kettlebell, holding the kettlebell with both hands - 1x30 times; 1x15 times;
6) isometric exercise: half squat with a 16 kg kettlebell on the back – 3x1.5 min.;
7) bench press 25 kg from the chest, sitting – 3x10 times;
8) French kettlebell press 16 kg from behind the head with two hands, sitting – 3x12 times;
9) pulling a 32 kg weight in front of the chest – 3x12 times;
10) push-ups in a handstand, with your feet supporting the wall (the stand is carried out on the lower part of the front surface of the palm, the hand is bent into a fist - this exercise helps you get used to the pain that occurs (at first) when correctly holding the arch of the weight on your palm during time to perform a push) – 5x6 times; 11) abdominal exercises on a gymnastic bench with a 10 kg dumbbell – 3x15 times;
12) hanging on the horizontal bar – 3x2 minutes;
13) stretching and relaxation exercises – 10 min.

3

1) warm-up – 10 minutes;
2) power relay (complex No. 1) – 30 minutes;
3) slow run – 25 minutes;
4) stretching and relaxation exercises – 10 min.

4

1) warm-up – 15 minutes;
2) weight push – 3x(24+24 kg)/17 times;
2x(16+16 kg)/55 times;
3) swings with a 32 kg kettlebell (using a wrist strap) – 6x20 times (with each hand);
4) shoulder raises with 24 kg weights lowered down – 3x20 times;
5) pull-ups on the crossbar – 3x12 times;
6) bench press 40 kg, lying – 3x12 times;
7) forward bends with a 35 kg barbell on the back – 3x15 times;
8) repeated standing jumps (distance) – 10 minutes;
9) juggling with a 16 kg weight – 15 min.;
10) walking up the stairs with 16 kg weights in lowered arms – 3x4 minutes;
11) while hanging on the horizontal bar, bring your legs to the crossbar – 3x20 times;
12) running at an average pace over rough terrain – 1 hour;
13) stretching and relaxation exercises – 10 min.

In the future, we will mainly indicate only the load in basic exercises with weights. (Exercises for general and special physical training were given (in parallel with pushes, jerks, swings) for all major muscle groups, and the muscles of the torso, arms and legs were trained respectively on different days of the week. The number of approaches in exercises for general physical training and physical training varied within 2 -5 approaches, and the number of repetitions in approaches is in the range of 6-20 times).

5

- clean and jerk – 6x(24+24 kg)/10 times;
- swings with a kettlebell 16 kg – 3x3 min.;

6

- snatch – 3x (24 kg)/20 times.

7

- clean and jerk – 5x(24+24 kg)/12 times;

- swings with a weight of 32 kg – 2x20 times.

8

- snatch – 2x (16 kg)/55 times.

9

- clean and jerk – 4x(24+24 kg)/15 times;
- swings with a kettlebell 16 kg – 2x5 min.

10

- power relay race.

11

- clean and jerk – 3x(24+24 kg)/20 times;
- snatch – 1x(24 kg)/25 times;
- swings with a kettlebell 16 kg – 3x2 min.

12

- clean and jerk – 2x(24+24 kg)/33 times;
- swings with a weight of 32 kg – 6x15 times.

13

- easy “pumping” at will; easy running.

14

- estimate for the main exercises: clean and jerk – 1x(24+24 kg)/51 times (in 8 minutes); snatch – 1x (24 kg)/42 times (with each hand, 4 minutes – for each hand).

15

- two weeks of active rest

16

- clean and jerk – 6x(24+24 kg)/13 times;
- swings with a kettlebell 16 kg – 1x10 min.;
- swings with a weight of 32 kg – 2x25 times.

17

- snatch – 3x (24 kg)/18 times.

18

- clean and jerk – 5x(24+24 kg)/15 times;
- swings with a kettlebell 16 kg – 2x8 min.;
- swings with a weight of 32 kg – 2x25 times.

19

- snatch – 2x (16 kg)/60 times.

20

- push of one weight 32 kg – 3x10 times.

21

- clean and jerk – 4x(24+24 kg)/18 times;
- swings with a kettlebell 16 kg – 2x10 min.

22

- push of one weight 32 kg – 2x14 times;
- swings with a weight of 32 kg – 3x25 times.

23

- clean and jerk – 3x(24+24 kg)/25 times;
- snatch – 1x(24 kg)/28 times;

24

- power relay race.

25

- clean and jerk – 1x(24+24 kg)/37 times; 1x(24+24 kg)/25 times;
- swings with a weight of 32 kg – 5x18 times.

26

- leisure.

27

- clean and jerk – 1x(24+24 kg)/45 times;
- snatch – 1x(24 kg)/30 times;
- power relay race.

28

- clean and jerk – 2x(24+24 kg)/30 times;
- swings with a weight of 32 kg – 5x25 times.

29

- clean and jerk – 1x(16+16 kg)/100 times; 1x(16+16 kg)/50 times;
- push of one weight 32 kg – 2x10 times;
- snatch – 2x (16 kg)/50 times.

30

- leisure.

31

- estimate in clean and jerk – 1x(24+24 kg)/61 times (in 8 minutes).

32

- snatch estimate – 1x (24 kg)/51 times (with each hand, 4 minutes for each hand).

33

- two weeks of active rest

34

- clean and jerk – 6x(24+24 kg)/12 times;
- swings with a kettlebell 16 kg – 2x4 min.;
- swings with a weight of 32 kg – 2x15 times.

35

- snatch – 3x (24 kg)/18 times.

36

- clean and jerk – 5x(24+24 kg)/14 times;
- swings with a kettlebell 16 kg – 2x5 min.;
- swings with a weight of 32 kg – 3x15 times.

37

- snatch – 2x (16 kg)/70 times.

38

- clean and jerk – 4x(24+24 kg)/17 times;
- swings with a kettlebell 16 kg – 3x5 min.

39

- clean and jerk – 3x(24+24 kg)/24 times;
- snatch – 1x(24 kg)/28 times;
- swings with a kettlebell 16 kg – 3x4 min.

40

- swings with a weight of 32 kg – 4x20 times.

41

- power relay race.

42

- clean and jerk – 2x(24+24 kg)/37 times;
- swings with a 32 kg kettlebell – 6x17 times.

43

- snatch – 1x(16 kg)/100 times.

44

- estimate in clean and jerk – 1x(24+24 kg)/70 times (in 9 minutes).

45

- snatch estimate – 1x (24 kg)/54 times (with each hand, 4 minutes for each hand).

46

- two weeks of active rest

47

- clean and jerk – 4x(24+24 kg)/20 times;
- swings with a weight of 32 kg – 2x40 times.

48

- snatch with soapy palms – 1x (16 kg)/70 times;
- swings with a kettlebell 24 kg – 2x3 min.

49

- power relay race.

50

- clean and jerk – 3x(24+24 kg)/28 times;
- swings with a weight of 32 kg – 4x25 times.

51

- clean and jerk – 1x(16+16 kg)/150 times;
- snatch – 3x(16 kg)/60 times;
- swings with a kettlebell 24 kg – 3x3 min.

52

- power relay race.

53

- clean and jerk – 2x(24+24 kg)/46 times.

54

-jerk – 1x(16+16 kg)/120 times;
- snatch – 2x(16 kg)/80 times.

55

- leisure.

56

- performance at the Tambov Region Championship in kettlebell lifting among youth (in weight category up to 55 kg): clean and jerk – 79 lifts (in 8.5 minutes); snatch – 36 lifts (with each arm, 3 minutes for each arm).

57

- two weeks of active rest

58

- power relay race.

59

- clean and jerk – 1x(24+24 kg)/35 times;
- swings with a weight of 32 kg – 2x25 times.

60

- performance at the All-Russian kettlebell lifting tournament “Championship of the Russian Committee of the FSO “Youth of Russia” among senior youths” (Zhukov) (in weight category up to 55 kg): clean and jerk – 68 lifts (in 9 minutes); snatch – 40 lifts (each arm, 4 minutes per arm). Took second place (according to the double-event total).

As can be seen from the above training plan for this kettlebell lifter, the emphasis was mainly on the jerk. The main training “strategy” (in competitive lifts) was as follows: from more sets with fewer reps → to fewer sets but with more reps (i.e. lifts) per set .

XIII.

Since kettlebell lifting is a cyclic sport, the energy expenditure of kettlebell lifters during training and performances in competitions is comparable to the energy expenditure of, for example, track and field stayers. In this regard, we would like to recommend that beginning weightlifters carefully monitor their diet and replenish their energy resources in a timely manner. Here are a few recipes for the most popular and easy-to-prepare cocktails.

1. Carbohydrate-mineral cocktail. Ingredients: oatmeal (“Hercules”, “Bistrov”, etc.) – 150 g; sugar – 100 g; glucose – 15 g; honey – 15 g; ascorbic acid (powder) – 5 g; citric acid – 5 g (or juice of 2-3 squeezed lemons); rosehip syrup – 100 ml; table salt – 10 g; calcium glycerophosphate (in granules) – 5 g; multivitamin preparation “Undevit” – 10 tablets; water – 1000-1500 ml. Method of preparation: make a decoction of oatmeal, grind multivitamin tablets and glycerophosphate granules, stir all ingredients. Use: after exhausting training, as well as in the interval between push and jerk exercises at long competitions (use in 3-4 doses).

2. Carbohydrate cocktail. Ingredients: glucose – 50 g; drug "Asparkam" - 2 g; ascorbic acid (powder) – 0.5 g; vitamin B1 – 0.025 g; table salt – 2 g; caffeine – 0.1 g; calcium glycerophosphate – 1 g; juice of one lemon; fruit juice or water – up to 200 ml. Method of preparation: mix everything thoroughly. Use: after exhausting workouts.

3. Carbohydrate-protein cocktail. Ingredients: milk powder – 25 g; condensed milk – 125 g; blueberries – 2 tablespoons; juice from half a lemon; honey – 1 tablespoon. Method of preparation: mix everything thoroughly. Use: after high-intensity training.

4. Protein-carbohydrate cocktail. Ingredients: sour cream – 1 glass; pasteurized milk – 1 glass; bananas – 2 pcs.; eggs – 3 pcs.; chocolate – 2 teaspoons (can be replaced with syrup). Method of preparation: beat sour cream, milk, raw eggs and finely chopped or mashed bananas in a mixer, then sprinkle the resulting mixture with grated chocolate or pour over syrup. Use: after intense training, as additional nutrition.

Concluding this article, we note that the above recommendations in no way replace the advice and instructions of experienced trainers - nothing can replace communication with a “live” specialist! But, nevertheless, we hope that the thoughts we have expressed regarding some issues in the preparation of beginner kettlebell lifters will prove useful and will contribute to the streamlining and rationalization of the training process for those who are just starting to engage in kettlebell lifting.

So let's continue.

I would like to describe some aspects of training with kettlebells. Kettlebell exercises.

If your weight is more than the generally accepted norm for your age, then be careful with your heart - due to the fact that you need to carry more weight in everyday life - then perhaps your heart is already working in an increased mode and additional stress can create or aggravate heart problems.

Any training consists of three proportional components:

Just please don't overdo it.

During the first months, you just need to do the exercise itself and not try to increase the result. .

If you start training with kettlebells after a break, then recovery will be faster - since you already have the established technique. You just need a little time to restore the health and patency of the circulatory system, restore the number of capillaries and patency of the veins.
There may be another option - when you started training with kettlebells after moving from other types of physical education and you have general physical training.

But the weight is a unique projectile.

The technique of working with it differs from the technique of working with other equipment and simulators.

If you started training with kettlebells for the first time and were not seriously interested in anything before, then, accordingly, you have neither technique, nor the circulatory system, nor other advantages that could be used in training and you will have to develop all this from scratch .

But don’t worry – the kettlebell will help you with this –

The main requirements when exercising with kettlebells:

1. Consistency in training (don’t skip training).
2. Don't chase medals. (Your main goal, and your medal. This is your health. And your fitness).
3. Technique comes first - first we work on the technique - and only then slowly increase the load on the body.

If an exercise with a kettlebell is intended separately for each hand (snatch and presses and jerks for one hand) - then start doing the exercise with the weaker hand, and if for both hands, but alternately (pump, chest, juggling) - then take the kettlebell more with a weak hand, although this is not so important.

Description of the training cycle for the pump exercise:

Before starting training, be sure to read the necessary articles:


At the very beginning of training with a kettlebell, you need to try to find out your maximum in this exercise - how many times you can do the Pump.

Unlike training with a barbell, changing the weight of the kettlebell is problematic.

Here we will consider the option when you start training with a kettlebell and, accordingly, for our initial training, we choose a kettlebell weighing 16 kg.

If someone is already more prepared, then you can always switch to a heavier weight kettlebell.

Warm up (MANDATORY) i.e.

First, stretch your muscles and twist your limbs - arms and legs in the joints. Again - without excessive zeal and fanaticism.
Remember - joints require a thorough warm-up. Therefore, they must be kneaded first.

After warming up, do a couple of approaches with a pump up to 5-10 times.

Then on the third approach, pump as much as you can until you feel that your breathing or heart has begun to protest, or the weight has simply begun to slip out of your fingers.

Remember the number of times - how many you managed to do.

But just approach the issue without heroism and fanaticism.

As soon as your breathing becomes irregular or your heart begins to declare itself, you need to stop and remember the number.

For example, you managed to do 35 times.
You can then do 2 warm-up approaches again on this day and finish.

Since the body already received a significant shake-up.

Now you know how much is your maximum in this exercise with this kettlebell.

Then during the training process you will need to do about 2 warm-up approaches.
And 3-5 training approaches.

For beginners, it is better to do 2 warm-up and plus 3 training approaches.

Warm-up approaches:

1st approach –

pump 6-8 times (about 20 - 25% of the maximum).

2nd approach–

pump 8-12 times (about 25 - 35% of the maximum).
Break - 1-3 minutes - so that breathing and heart return to normal - but no more

Training approaches:

1st approach –

pump 18-20 times (about 50-60% of the maximum).
Break - 1-3 minutes - so that breathing and heart return to normal - but no more

2nd approach

– pump 22-27 times (about 60-80% of the maximum).
Break - 1-3 minutes - so that breathing and heart return to normal - but no more

3rd approach –

pump 22-27 times. (about 60-80% of the maximum).

(working approaches 1, 2 and 3 are mandatory, and approaches 4 and 5 are based on how you feel).
A break - 2-4 minutes - so that your breathing and heart return to normal - here you can give yourself more rest.
4 and 5 working approach should slightly reduce the load...

4th approach –

pump 20-24 times. (about 55-70% of maximum)
This 5th approach to wellness…. If it doesn’t work, reduce the number or height of the weights thrown.

A break—2-5 minutes—so that your breathing and heart return to normal—here you can give yourself even more rest.

5th approach–

pump 18-24 times. (about 50-65% of maximum)
If you want this approach, then do it, and if you feel that you have enough.

That means you've had enough!

There is no need to rest much during the main approaches - i.e. As soon as your heart and breathing return to normal, but the warm-up remains, immediately the next approach - feel - when it’s time for you to do it again, but don’t push too hard - let your body get used to the load.

If you rest for a very long time, both the mood for training and the body will cool down - which means it needs to be warmed up again - do warm-up approaches again.

The break between approaches is at least 1 minute - and it’s better to start with 1.5-2 minutes.

Throughout the training you should listen to yourself - look inside yourself - then you will gradually understand what you need to do and how many times.

Remember that you can adjust the load in the Nasosik by the height of the weight toss and the depth of the squats. Since the work you spend on overcoming the force of gravity will be different in these cases.

See an example of a high toss of a kettlebell when performing the pump exercise (can also be used as preparation for kettlebell juggling)

This is the specificity of training with a kettlebell.

There are a lot of little things that beginners don’t really pay attention to.

The average number of workouts per week that should be done to get a good effect is

3 workouts.

For example - Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday or Monday, Wednesday, Saturday.

You can make sure that training with weights happens once a week - on Monday, and the next workout - for example on Tuesday - is for push-ups and abs, and, for example, on Friday there is a horizontal bar or jogging...

If you feel that the load is not enough for you, then you can increase the number of approaches with the same number of repetitions or leave the approaches the same, but increase the number of repetitions.
Or just increase the kettlebell toss a little on some sets.

There should be a rest day between training days. Or a day of other activities - more gentle and not giving the same type of load on the same muscle groups - for example, jogging or swimming.

You can add a bench press or a push to develop technique, but in training mode - without a projectile - this is useful for developing technique and movement culture.

What is a training mode - without equipment:

For example: you should do several repetitions, for example, the exercise - push or push (2-3 times), observing the correct technique and carefully.

Remember the “body movement pattern” - and then do it 30 times without any weights at all, but strictly monitor the correctness of the exercise pattern. Then with the other hand.

For the “drawing” you can also make a pump:

For example: you do the Pump exercise with a weight - you feel like you are suffocating after 20 repetitions, put the weight down. AND…

You continue to do the same. But without weights, another 30 reps.
Don’t mess around!!!, but do everything responsibly as if you had a weight in your hands.

You can do exercises for “drawing” (without weights) like this:

We did 20 repetitions, with a weight, then 20 without a weight - then immediately another 3 or 5 repetitions - controls again with a weight, to consolidate the correctness of the pattern and check that the pattern was done correctly.

You can do exercises both morning and evening - but without fanaticism.

If you feel it’s not going very well, take a break - skip one workout or better reduce the load by 2 times.

It is possible and necessary to combine the pump with other exercises with weights - but I ask you to listen to your body. Take care of yourself.

And it should be borne in mind that more complex exercises with a kettlebell - especially exercises for lifting a kettlebell - such as bench press, clean and jerk, snatch, juggling - these are exercises where the kettlebell is located above the head and they are more difficult to coordinate and to do them correctly requires strengthen your arms, shoulders, back and develop your technique - otherwise you will start doing these exercises incorrectly and reinforce your mistakes.

If your body is not yet ready to correctly perform complex exercises based on working with a kettlebell overhead, then the chance of perpetuating errors in performing the exercises is very high.

Do kettlebell lifts – i.e. exercises such as the Press, or the Push, or even more so juggling, should be done in small quantities and without fanaticism for now. Those. Of course, such exercises should be done - but not as training approaches, but as familiarization approaches and training without equipment - i.e.

Simply in pursuit of quantity or results, you can harm yourself by reinforcing the wrong technique for performing these complex exercises.

By doing a pump, you can work out the body, prepare it for further loads, and you will understand what exactly your body needs.

Understanding comes with time - not immediately, so you need to let the body get used to the loads in order to receive feedback from it.

But there are no restrictions - other than common sense and expediency - for not doing bench presses and other exercises - if you feel that it’s time, then of course do it - but hurry up carefully.

Don't underestimate the pump and think that the press or clean and jerk is far superior to the pump in terms of training impact on your body.
Each of the exercises is useful in its own way and the pump cannot be replaced with a bench press or any other exercise. Kettlebell exercises
The pump is a basic general strengthening exercise both for the initial stage of training and for all subsequent stages.

When performing exercises such as the Press, or the Jerk, or the Snatch, or especially juggling.

You can cause injury to the body if you are tired or have lost your attention.
Since these are exercises that require attention and strict adherence to technique.

But the pump is a simpler exercise, and even when you are tired or tired, you can do it and there will only be benefits.

In extreme cases, the weight will simply slip out of your fingers and roll across the floor or the ground.
The pump is the safest and most useful exercise of kettlebell exercises for the body.

Kettlebell lifting is a type of weightlifting that includes a set of exercises with a kettlebell. The main goal of this sport is to develop maximum endurance in the shoulders, triceps, biceps, forearms, chest, back, and legs. Kettlebell lifting develops the basic physical qualities of a person - strength endurance and strength, with its help a high level of physical performance and functional capabilities of a person is achieved.

Technically speaking, lifting weights is not a heavy sport. You can master the technique of training with a kettlebell in a couple of lessons. Therefore, you can start intense training very quickly, already in the first or second week. You can train individually or in groups. No specialized equipment or room is required. Kettlebell lifting almost never leads to injuries, the main thing is to do it competently methodically or with an experienced specialist.

Kettlebell lifting includes the double event (includes the clean and jerk and snatch) and the clean and jerk for men, as well as the snatch for women. This sport is ideal for anyone who wants to start training.

Kettlebell training and exercises:

• Push:

The push is an exercise that is performed in two steps:

1. Raising weights to the chest.
2. Pushing the weight up onto straight arms.

Performance:

1. Start. Take the starting position - bend your knees shoulder-width apart, place the weights between your legs (slightly in front), straighten your back, grab the weights from above.
2. Taking weights to the chest. Lift the weights off the floor and swing back between your legs. Next, perform a lift by sharply straightening your legs and back, bending your knees and squatting down, picking up the weights with your chest. Now straighten your legs.
3. Starting position before pushing out. Straightened legs should be shoulder-width apart, elbows pressed to the body and lowered, weights should lie on the shoulder and forearm, handles of weights on the chest, back straight.
4. Podsed. Slowly bend your knees, keep your hands with weights still, and keep your back straight.
5. Pushing out. Straighten your legs and torso sharply. Due to this, the weights are pushed upward, obtaining the acceleration necessary to fly to the desired height. Finish straightening your legs by stepping onto your toes.
6. Podsed. Catch the weights by bending your legs and straightening your arms. The back will bend slightly at the lower back and be firmly secured.
7. Fixation. Raise the weights up onto your straight arms. The torso and legs should be straight and motionless.
8. Lowering. Gradually bend your arms, lowering the weights to your chest. Bend your legs slightly at the knees.
9. Starting position before the next ejection. Straighten your torso and legs. Press your elbows to your body.

• Dash:

The snatch is an exercise in which the weight is lifted upward onto a straight arm in one movement.

Performance:

1. Start. Take the starting position - bend your knees shoulder-width apart, place the weight between your legs (slightly in front), grab the weight from above, straighten your back, move your free hand to the side.
2. Swing. Lift the kettlebell off the floor by swinging between your legs. Move your free hand to the side. Straighten your back.
3. Detonation. Straighten your back and legs sharply. Due to this, the weight will receive the acceleration necessary to freely rise to the desired height. After slight bending at the elbow joint, the arm straightens towards the weight.
4. Podsed. Slowly bend your knees, the hand with the weight is motionless, your back is straight.
5. Fixation. Lift the weight up to your arms straight. The torso and legs should be straight and motionless.
6. Lowering. Gradually bend your arm. Lower the weight down to the swing position.
7. Swing to intercept. From the starting position. Legs bent at knees shoulder width apart, weight between legs, back straight.
8. Interception. Straighten your back. Due to this movement, the weight will rise up to the dead center. Grab the weight with your other hand. Return to swing position.
9. Swing with the second hand. Under the influence of gravity, the weight itself falls between the legs for the swing.
10. Undermining and squatting. Do everything the same way, but with the other hand.
11. Fixation with the other hand. At this element the snatch exercise is completed.

You need to train every other day. Three approaches for each exercise. The first set is 30% of your strength, the second set is 80%, and the third is about 50%.

Kettlebell lifting is a cyclic sport. It is characterized by long-term power loads, therefore, in the process of training activities, special attention is paid to the development of power endurance.

Training scheme

Three-day training plans are ideal for beginners. At the very beginning, beginners pay attention to general physical training. In this case, the emphasis is on developing strength. You should also practice the correct technique for exercises with weights. The training method for kettlebell lifting is as follows:

Three-day scheme

Training is carried out three times per training week. This is necessary so that the body responds adequately to stress and has time to recover properly. All workouts are described in this way: number of repetitions in pcs/number of approaches in pcs. All exercises are designed to use a 24 kg projectile.

Monday

The first exercise is jumping out of a small seat, while holding the projectile behind the head - from 10 to 15 times/2 pieces. A push press is done with two devices in hand a standard number of times, 2 approaches are performed in a row. A snatch is performed with a two-handed grip the same number of times, 2 approaches. Perform deadlifts: 10 times, 2 approaches. Snatch with one hand about 10 times, in two approaches.

Wednesday

Squats with weights are done 12 times, 2 approaches are required. Bench press a suitable weight for three approaches, each with twelve approaches. Half squats with two apparatuses, three sets of fifteen times. Raise weights to the chest (two pieces) this number of times. Push push done from behind the head fifteen times in three approaches. Push out the weights (in each hand) and do a come-out on your toes, standard amount. Hanging on the horizontal bar 2 approaches. Time 1 min.

Thursday

Do two sets of ten rows to the chin in a standing position. Swing the apparatus with a change of hands from 10 to 15, you need to do two approaches. Hand jerk 12 times and 2 approaches. Snatching a projectile (32kg) with both hands about fifteen times in two approaches. Bends performed with a weight in your hands while standing, maximum.

Additional exercises

Endurance exercises are a mandatory type of training. Most often, crosses are used for this. You should run about three times a week. Cross training can be performed both on the same days as the main program and in your free time. The ideal option would be to run five kilometers over rough terrain.

The final part of the training is a prerequisite. It most often includes exercises without load. Particular attention is paid to stretching.

Conclusion

The training consists of three stages.

In the first part, exercises are done to warm up the muscles. This includes cross. During this stage, the body prepares for training. The main part consists of exercises related specifically to kettlebell lifting. Consider changing the order of exercises. This allows muscles to develop and improves the effectiveness of training. The final part is stretching and a smooth transition to a calm state.

Kettlebells. Sports of strong and healthy Alexey Ivanovich Vorotyntsev

Kettlebell training technique

Kettlebell training technique

Principles and methods of training

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

Sports training is based on the principles comprehensiveness, gradualism, accessibility, repetition, systematicity, individualization and consciousness.

The principle of comprehensiveness provides for the growth of the athlete’s intellectual level, his psychological and physical qualities.

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

Much attention is paid to general physical training as the main means of achieving the desired results. General training plays the role of a foundation, a base for sports specialization. However, it must be carried out in doses so that there is no negative impact on the training in its main form. Playing other sports is not only an effective means of comprehensive physical development, but also a means of active recreation.

The principle of gradualism. The development of physical qualities under the influence of systematic training occurs gradually. A sharp increase in load leads to overexertion and can cause disruption of the body's functioning.

Sports training does not lead to positive changes immediately, but relatively slowly. Changes seem to accumulate in the body, and only then does a leap in development occur. An increase in load should occur from workout to workout, outpacing the increase in results. However, there are acceptable limits for increasing loads. The functional state of the body cannot improve evenly after each workout; moreover, the athlete’s performance can sharply decrease if even 4-5 workouts in a row with increasing load. Each weekly cycle should include training with high, medium and low load. Nevertheless, the training load should tend to increase. In other words, it is necessary to ensure that the dynamics of training loads are undulating.

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

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

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

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

In order for training material to be accessible, the coach must prepare athletes to work on it. For example, knowing that a given sports technique requires a certain level of development of physical qualities, students should first be prepared physically and then taught. Accessibility in training can only be maintained if the coach has created a coherent planning system.

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

The number of repetitions depends on the athlete’s preparedness, the weight of the sports equipment, the complexity of the exercise performed, and the rest intervals between approaches. The principle of repetition is preserved in weekly, monthly cycles, etc. It also determines the athlete’s participation in competitions.

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

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

Very important in kettlebell lifting is individualization principle. The individual characteristics of beginning athletes determine the choice of movement technique. So, for some athletes, depending on the strength of individual muscle groups, it is better to push weights from the chest using the force of the leg muscles, for others - with a springing movement of the chest and abdomen, etc.

In training methods, the principle of individualization is also of great importance.

The reaction of an athlete’s body to stress is also individual. Depending on the course of the recovery processes, the entire training is built - its volume and intensity. While adhering to general provisions and principles, training at the same time should not be formulaic.

Principle of Consciousness- this is a conscious attitude towards mastering technology, training methods and all activities related to improving sportsmanship.

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

Goal of general physical training- achieving high performance and athletic development of an athlete.

The means of general physical training are exercises that have a general effect on the body. These include movements of varying intensity (running, swimming, skiing, cycling, rowing, etc.), sports games, gymnastics, and weight training.

Basic exercises with weights can also be used, but under modified unusual conditions. General physical training greatly expands the functional capabilities of the athlete’s body, allows you to increase loads, and ensures a constant increase in results.

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

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

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

However, sports training cannot be turned into continuous competition, because this can deplete the spiritual and physical strength of the athlete.

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