Today we will get acquainted with one of the types of kettlebell lifting, which has recently become no less popular than classical biathlon competitions.

What is long cycle push?

We are talking about a long cycle push, in other words, after each lift, the weights return to the chest, then to the hanging position on the hands, after which all phases of the push are repeated. The exercise is very laborious and requires a lot of energy. A very large amount of work falls on the muscles of the back. Therefore, in the preparatory period, it is necessary to pay attention to working with weights and without them, to work out the muscles of the back. To do this, it is good to use the following exercises: deadlift, inclinations, lifting weights on the chest.

Exercise "lifting weights on the chest" in the preparatory period should be given increased attention.

When lifting weights from a hanging position, you should carefully monitor the correct position of the back. When lowering the kettlebells, for the next swing, the back should be stretched like a string, you should not stoop and let the kettlebells pull your hands far behind you, otherwise the inertia of the kettlebells will be lost and you will have to spend additional energy on their acceleration for the next rise to the chest.

The main phases of the exercise

Let us consider in more detail all the phases of lowering and lifting weights. When dropping weights from the chest, they seem to be repelled from the body and the more acceleration they manage to give when lowering, the easier it will be to lift them back if the above errors do not follow. When lowering, the body deviates slightly back, until the arms are fully extended and the elbow tendons are stretched, it is their elasticity that is used when lifting weights to the chest. After the tendons are fully stretched, the weights seem to fall into a dead center, after which the tendons begin to contract in the opposite direction, according to the principle of an elastic band with a load at the end, it is at this moment that they need to be helped by accelerating and continuing the movement started in the opposite direction, by straightening the legs and back. This movement ends with raising the shoulders and bending the arms at the elbows. If the weights are too heavy to lift, you can do a squat in the final phase, as when pushing out.

All movements must be brought to full automatism, so about 40% of the training time should be devoted to practicing this exercise.

We draw attention to the fact that, after lifting the weights to the chest, you do not have to tuck your hands into the arms of the weights. This must be done during the flight of kettlebells on the chest. The hand is tucked into the corner of the bow so that the bow itself passes through the center of the base of the palm. At first, this position is very painful, but otherwise it is impossible to relieve tension from the bracelet tendon. Subsequently, the athlete gets used to this position of the weights and understands what his advantage is.
After the rise to the chest is mastered, you can begin to train the entire exercise as a whole. We remind you that the weights are lowered after each push to the chest, then to the hang and again to the chest, after which the push is performed.

We propose the following principles of training:

Monday

1. Warm-up - 15-20 minutes;
2. The main part - pushing two kettlebells in a long cycle 10, 11, 12, 13, 14 times (rest between sets 2 - 5 minutes);

Wednesday

1. Warm-up - 15-20 minutes;
2. 11, 12, 13, 14, 15 once;
3. The final part is the passage through gymnastic equipment.

Friday

1. Warm-up - 15-20 minutes;
2. Main part: we push two weights along a long cycle: 12, 13, 14, 15, 16 once;
3. The final part is the passage through gymnastic equipment.

We start the new week according to the plan of the previous Wednesday. On Wednesday - according to the plan of Friday, on Friday we add one lift in each approach. At the end of the month we make a competitive estimate. And we start the new month with the plan of the second week of the previous month, increasing the load according to the above principle.

Perseverance and painstaking work will certainly affect the result shown.

I reviewed the general methodology of training in kettlebell lifting and promised that I would further dwell on the main exercises of competitive kettlebell lifting.

So, competitive kettlebell lifting, namely its main exercises. I would like to start the analysis with the most difficult exercise - pushing weights.

This exercise is considered one of the most difficult in kettlebell lifting, both in terms of the athlete's physical and functional capabilities.

The jerk itself in kettlebell lifting is presented in two versions: the classic, or so-called short jerk, and the long cycle jerk.

Classic push

The classic clean and jerk, along with the kettlebell snatch, is part of kettlebell biathlon. The exercise is performed as follows: after the command

"Start" the athlete throws weights on his chest and starts lifting them up. Competitive goal is to complete the most lifts within 10 minutes. I would like to describe some of the nuances of this exercise, namely the location of the arms, the position of the legs, the position of the kettlebell in the palm of your hand.

So, at the beginning of the push, the athlete is in the starting position, the weights are on the platform in front of the athlete. On the “Start” command, the athlete throws the weights on the chest and starts lifting.

To begin with, I would like to talk about the position of the kettlebell in the palm of the athlete.

When casting, the weight should be placed in the palm of your hand in such a way that during the exercise the possibility of its falling out is excluded. The only correct option for the location of the kettlebell is, so to speak, a diagonal arrangement in the palm: the handle of the kettlebell is located diagonally - the base of the index finger of the hand - the base of the palm. It is with this arrangement of the bow that the involuntary displacement or loss of the projectile is completely excluded. It should be noted that this arrangement of the bow is similar when performing all kettlebell lifting exercises.

Further, after the throw, or rather simultaneously with the throw of the weights on the chest, the athlete sets the elbow joints in such a way as to most effectively use them as levers in the lifting process. The elbow joints are placed on the iliac crests. In this position, the arms are most resistant to the load and are most effectively used when pushing weights. A good option for those athletes whose arm length does not allow for the correct installation of the elbow joint would be to use a weightlifting belt. The upper edge of the belt in this case will also be a good basis for setting the elbow joints.

I would like to say a few more words about the setting of the legs in the clean and jerk.

The legs should be positioned in such a way as to provide the greatest efficiency of work, namely pushing. Since the legs are also used as levers, they need to be set in such a way that all the pushing force goes up. Thus, the most effective will be the position of the legs shoulder width apart or slightly narrower. In this position, all the pushing force will be directed upwards.

So, when performing a push, an athlete from the initial position “kettlebells on the chest, legs shoulder-width apart” performs a small semi-squat, followed by a sharp push-out with the legs and a simultaneous whipping movement forward and upward with the pelvis, thereby transferring force to the elbow joints and pushing the arms with weights up. Simultaneously with reaching the hands with weights of the end point at the top, a second, deeper squat is performed. This is necessary to facilitate the work of the hands - the athlete seems to dive under the weights. Next, the legs are straightened and the weights are briefly held above the head in a fixation position with further lowering to the chest for the next lift.

dash

The next exercise in classic kettlebell lifting is the kettlebell snatch.

The snatch can, as described above, be included in the classical biathlon program along with the clean and jerk - for men - or be represented as a separate competitive exercise for women.

A snatch, unlike a jerk, is performed with one kettlebell for 10 minutes with each hand in turn. When performing a snatch, only one change of hands is allowed.

So, jerk.

When performing a snatch, the athlete begins to move from the initial position "weight down". In the trajectory of the kettlebell in the snatch, 4 points can be conditionally distinguished: the point of swing, the point of undermining the kettlebell, the point of inserting the hand into the handle of the kettlebell and the end point - the point of fixing the arm with the kettlebell.

Let us examine in more detail the entire trajectory of the kettlebell. The swing point is the extreme point from which the forward and upward movement of the kettlebell begins. For the most effective performance of the exercise, this point should be located as far back as possible between the athlete's legs.

This is necessary for maximum inertial force during the movement of the kettlebell, in order to reduce the load on the muscles of the hands. So, from the swing point, the weight begins an inertial forward-upward movement.

However, the force of inertia is not infinite and sooner or later the weight slows down and stops the inertial movement.

The point at which the force of inertia stops moving the weight is the point of undermining the weight. At this point, the athlete begins to apply his own effort to further lift the projectile. So, what are the actions of the athlete when the trajectory of the kettlebell movement reaches the point of undermining?

When the trajectory of the kettlebell movement reaches the point of undermining, the athlete must make certain efforts to ensure its further movement. At the point of undermining, the athlete performs a sharp reverse movement of the shoulder joint of the arm with the kettlebell back and forth, which creates additional effort for the further movement of the kettlebell.

The next point of movement of the weight is the point of insertion of the hand into the bow. This happens when the projectile is at the level of the athlete's head.

• Undermining
• Fixation
• Fixation Rotate kettlebell
• Hook interception
• Lowering the kettlebell in the backswing Backswing
• Hook interception

Long cycle push

What is a long cycle push, or just a long cycle, as it is commonly called in kettlebell lifting?

The long cycle is the most difficult exercise both in terms of execution technique and in terms of the athlete's physical costs. This is due to the work that the athlete performs. When performing the exercise, almost all major muscle groups are involved: the muscles of the back, legs, arms, shoulder girdle. Thus, the result directly depends on the technical preparedness of the athlete and his physical and functional capabilities.

The technique for performing the exercise is similar to the technique for performing the classic push. However, there are also distinctive features, which consist mainly in the performance of drop-throw of weights.

So, the starting position when performing a push in a long cycle, in contrast to the classic push, is the weights below in the hang. From this position, the athlete performs a throw to the chest, followed by pushing and lowering to the starting position - this is one cycle or one lift.

There are two options for performing this exercise: with a quick drop of weights and with a pause in the position on the chest.

The choice of one or another execution option depends on the physical and functional capabilities of the athlete, although there are cases when athletes, depending on the time period, change one option for the second. This again is often due to their physical and functional conditions.

So, let's start by throwing weights from a hanging position. The throw is carried out by a sharp movement of the arms and shoulders forward and upward - the so-called undermining, followed by setting the elbows in a similar way to the classic push. The peculiarity of the throw is that the athlete must choose the necessary trajectory of the movement of the hands with the weights, which will most effectively and with the least energy consumption allow the weights to be thrown onto the chest.

I propose to consider the following casting option.

When the arms come out of the swing, at the end point of the inertial movement, the athlete performs the undermining of the kettlebells.

Further, at the point when the hands with weights are in front of the body, the athlete begins to put his hands into the arms with simultaneous reduction of the weights. In the final phase of the throw, the elbows are placed in the iliac crests simultaneously with the weights resting on the shoulder joints.

It is important to spread the elbow joints as little as possible to the sides or lift them up, which will significantly reduce energy consumption during the exercise.

After the push, the athlete needs to lower the weights to their original position - down.

It happens in the following way. The athlete performs a sharp drop of weights either immediately, along a tangent trajectory, down, or with a preliminary emphasis on the iliac crests. When resetting, an important nuance is the further trajectory of the weights. So, some athletes start casting from the position of the kettlebell in the hanging position without preliminary inertial movement of the kettlebells back and forth. This option is undoubtedly the most energy-intensive and, as a result, the least efficient.

The most efficient from the point of view of energy costs is the option when, after resetting, the weights move backward by inertia until they reach the stopping point, after which they begin to inertially move forward. The hands of the athlete at this time are as relaxed as possible. To unload the muscles of the legs, it is necessary to make pendulum movements, relaxing the muscles of the quadriceps at the end points. I would also like to consider the defeat of the athlete's legs during the push in a long cycle. As in the classic clean and jerk, the ideal position of the legs during the exercise should be the “shoulder-width” position, however, due to the technical features of the execution, this position cannot always be used. So, if an athlete, when dropping weights, rotates them around his axis, due to the peculiarities of the placement of weights, it is very difficult to carry out their movement in a backswing if the legs are located close enough to each other.

In this case, additional stepping aside during the swing can be used. If the athlete, when dropping the weights, does not turn them, and the weights move in parallel, then a narrow setting of the legs will not be a big hindrance when swinging.

In this material, I tried to describe in as much detail as possible the technique for performing the basic exercises of competitive kettlebell lifting. In subsequent issues, we will pay attention to the methods of training these exercises.

Long cycle kettlebell push is one of the most powerful male exercises that develops the muscles of the arms and shoulders. Do you want to have powerful biceps, forearms, deltas, a strong grip? Do a long cycle push at least 2 times a week.

Starting position

Grab a kettlebell and get into a basic stance. Legs wide, socks slightly apart, weight near the groin in hand.

Long Cycle Push Technique

Swing the kettlebell, leaning slightly forward, and throw to the shoulder.

The weight must be held at the collarbone, the elbow of the hand holding the weight must be pressed tightly against the upper abdomen. The torso is slightly tilted back to compensate for the weight of the kettlebell.

Next, return the kettlebell to your shoulder (springing your legs) and, further, lower the kettlebell down to the groin area. This is called a long cycle: first, the kettlebell is thrown to the shoulder, then push, then return to the shoulder and lowering down.

Repeat the long cycle the desired number of times with one hand, then the second.

When working for time (usually 1 to 5 minutes), switch arms every 5 to 10 reps. Find the optimal number of continuous repetitions for you with one arm. It can be, for example, 6, 7 or 9 repetitions.

Breath

On the swing - inhale, when casting - exhale, before the push - inhale, exhale during the push.

Exercise Options

The long cycle clean and jerk can be done with two kettlebells at the same time.

The push cast can also be done with two dumbbells or with a barbell. However, the technique of the exercise will change slightly.

The rules were approved by order of the Ministry of Sports of Russia dated December 23, 2014

A. COMPETITION RULES

A.1 Nature and program of the competition

A.1.1 The nature and program of the competition is determined by the Competition Regulations.

A.1.2 The competition program includes exercises with kettlebells 16, 24, 32:
- push;
- long cycle push;
- jerk;
- biathlon ("push" and "snatch"), the first exercise is a "push";

A.1.3 The winner in sports disciplines is the athlete who has shown the best technical result;

A.1.4 Points in the "combination" are awarded: 1 push - 1 point, 1 jerk - 0.5 points.

A.1.5 An athlete participating in the biathlon, who received 0 points in the clean and jerk, is not allowed to snatch.

A.1.6 When determining the winner for women in the “snatch” exercise, the number of lifts performed by the left and right hands is summed up.

A.1.7 With the same number of lifts for two or more participants, the advantage is given to:
- a participant with a lower body weight before the performance;
- a participant who has a lower body weight after the performance in the case when the weight of the opponents was the same before the performance;
- a participant who is ahead of the opponent in the draw.

A.2 Competitors

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

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

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

junior boys	Senior boys	Men, juniors	younger girls	older girls	Women, juniors
up to 48kg	up to 58kg	up to 63kg	up to 48kg	up to 53kg	up to 58kg
up to 53kg	up to 63kg	up to 68kg	up to 53kg	up to 58kg	up to 63kg
up to 58kg	up to 68kg	up to 73kg	up to 58kg	up to 63kg	up to 68kg
up to 63kg	up to 73kg	up to 78kg	over 58kg	over 63kg	over 68kg
up to 68kg	up to 78kg	up to 85kg	-	-	-
up to 73kg	up to 85kg	up to 95kg	-	-	-
over 73kg	over 85kg	over 95kg	-	-	-

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

A.3 Eligibility of athletes to compete

A.3.1 Commission on admission (credential commission). The admission of athletes to the competitions is carried out by the commission in the following composition: Chief Referee, Deputy Chief Referee, Chief Secretary, competition doctor, representative of the organization conducting the competition.

A.3.2 Requirements for documents. Documents required for submission to the mandate committee of the competition, and mandatory for all athletes participating in the competition:

A.3.3 A document proving the identity of an athlete and confirming his (her) citizenship is a passport of a citizen of the Russian Federation. To verify citizenship, registration and date of birth for boys and girls under 14 years old - a birth certificate, a certificate from the place of study with a photograph, certified by the seal of the educational institution, or a certificate from the place of residence, certified by the seal of the ZhEK. In accordance with the rules, on the territory of Russia, every athlete participating in official sports competitions is required to have an athlete's classification book.

A.3.4 The classification book is submitted to verify the athlete's belonging to the FSO and the department and to confirm the sports qualification.

A.3.5 Applications for participation in competitions, the order of their submission and form, are determined by the regulations on competitions.

A.3.6 An application for participation in Russian competitions is submitted to verify the passage of medical examination by athletes, their belonging to the FSO and department, sports qualifications, certified by a medical and physical education dispensary, the head of regional executive authorities in the field of physical culture and sports and the regional branch of the All-Russian Federation. The application remains with the organization conducting the competition.

A.3.7 Compulsory medical insurance policy (in case of hospitalization). Accident insurance policy. (With the exception of military personnel and employees of the Armed Forces and the Ministry of Internal Affairs).

A.3.8 Electronic registration system for Russian competitions. It is allowed to pass the credentials committee in the following order:
- Send the host organization and the Executive Committee of the All-Russian Federation a copy of the team's application with a seal and signature;
- Send participant cards in electronic form;
- Pay the entry fee by transfer to the account of the VFGS;
- Bring the original application to the competition and submit it to the secretariat.

A.3.9 Any participant in competitions held on the territory of the Russian Federation (with the exception of international tournaments) must be a citizen of the Russian Federation. In some cases, an athlete may be admitted with a temporary residence permit or a residence permit of the Russian Federation, which is determined by the competition regulations. Admission to competitions of foreign athletes is determined by the Regulations, with the written permission of the All-Russian Federation of Kettlebell Lifting.

A.3.10 An athlete can change his territorial affiliation and/or sports society/department and act as a representative of another territory and/or sports society/department, subject to the official permission of the transfer commission of the All-Russian Federation, which is recorded in the athlete’s classification book.

A.3.11 Parallel offset of results, change of territorial and departmental affiliation is determined by the Regulations of the commission on transitions of the All-Russian Federation.

A.3.12 In all disputes arising during the championships and championships of Russia, other official All-Russian competitions, the final decision remains with the All-Russian Federation.

A.4 Medical control

A.4.1 By decision of the doctor of the competition, the athlete may be suspended from the competition for medical reasons, about which an act is drawn up. The doctor's conclusion is drawn up in writing and submitted to the Chief Secretary.

A.4.2 Doping is control. Doping control can be carried out at any official All-Russian competitions.

A.5 Weighing

A.5.1 Weigh-in of participants is carried out on the eve of the competition, in accordance with the Regulations and the approved regulations of the organizers.

A.5.2 Weighing is carried out in a specially designated room. Scales must be checked on the eve of the competition, about which an act is drawn up. Members of the main panel of judges, judges assigned to the weigh-in and one official representative from the team whose member is undergoing the weigh-in procedure are allowed to be present at the weigh-in.

A.5.3 The weight of the athlete must not exceed the maximum allowable and be below the minimum limit established for the respective weight category.

A.5.4 Competitors weigh in naked or in swimming trunks or cycling shorts. Women may be weighed in swimming trunks and a bra. If the weight of an athlete goes beyond the weight category, he is given the right to re-weigh, within the time limit allotted for weighing.

A.6 Competitor order

A.6.1 Taking into account the preliminary competitions and the technical results of the participants, the panel of judges forms a group of athletes (group "A"), in each weight category, which competes in the final part of the competition.

A.6.2 The rest of the participants are determined by lot in group "B", distributed by streams and start the competition first.

A.7 Rules for performing exercises. General provisions.

A.7.1 2 minutes before the start of the exercise, the participant is invited to prepare weights in the clean and jerk and snatch. To prepare weights for a long cycle, the participant is invited 3 minutes before the start. 5 seconds before the start, the control time is counted down: 5, 4, 3, 2, 1 sec. and the “Start” command is given, after which the participant is obliged to proceed with the exercise.

A.7.2 A participant who is late for the performance is not allowed to compete.

A.7.3 When the kettlebell (kettlebells) leaves the platform before the “Start” command, the referee gives the “Stop” command, after which the participant must put the kettlebell (kettlebells) on the platform and start performing the exercise again, after the “Start” command, taking into account the current time.

A.7.4 The participant is given 10 minutes to complete the exercise. The referee-informer after each minute announces the control time. After 9 minutes, the control time is announced after 30, 50 seconds, and the last 5 seconds - every second, after which the “Stop” command is given and further ascents are not counted.

A.7.5 The rest time between the clean and jerk and the snatch must be at least 30 minutes.

A.7.5 In case of violation of the rules for lifting the kettlebell, the judge on the platform gives the commands “Do not count”, “Stop”, “Shift”.

A.7.6 If the participant has left the platform, the “Stop” command is given and the exercise is terminated.

A.7.7 The “Stop” command is given for the technical unpreparedness of the participant (multiple violations of the rules).

Push

A.7.8 The push is performed from the starting (initial) position before the next lift. In this case, the weights are fixed at chest level in a position where the shoulders are pressed to the body, and the legs are straightened.

A.7.9 After lifting the weights, at the moment of fixing the weights above the head, the torso, legs and arms must be straightened, the participant must be facing the judge on the platform, in the frontal plane.

A.7.10 Stop command is given:
- for stopping weights on the shoulders;
- when lowering the kettlebell (weights) from the chest to the hanging position or onto the platform.

A.7.11
-when lifting weights with a break in movement, the presence of the “boost” element.
- in the absence of fixation of the initial position before the next lifting of weights, as well as the absence of fixation of the completed lifting of weights above the head (visible stoppage of movement of all parts of the body and weights).
- when changing the position of the hands (separation of the shoulders from the body) during the squat.

DC push (long cycle)

A.7.12 It is performed according to the same rules as the push.

A.7.13 Lowering the weights down, it is allowed to do one swing back, passing them between the legs or through the sides.

A.7.14 It is forbidden to stop kettlebells in the hanging position. In this case, the command "Stop" is given.

dash

A.7.15 The exercise is performed in one step. The participant, having performed a preliminary swing of the kettlebell between the legs back, must continuously lift the kettlebell up with a jerk and fix it on a straight arm. After lifting the kettlebell up, at the moment of fixation, the legs and torso should be straightened and motionless, the free arm should be stopped. It is not allowed to bend and twist the body, bend in the hip joint at the moment of fixing the kettlebell. After fixation, the participant, without touching the body with the kettlebell, lowers it down to swing and perform the next lift.

A.7.16 The change of hands is made once, at the bottom.

A.7.17 One additional swing is allowed during the start and during the change of hands (interception).

A.7.18 Stop command is given:
- when stopping the kettlebell on the shoulder or platform, when performing the second swing on the second hand;
-If the "Shift" command is not executed.

A.7.19 The command "Do not count" is given:
- when “boosting” the kettlebell;
- in the absence of fixation of the lifting of the kettlebell above the head (visible stoppage of the movement of all parts of the body and the kettlebell);
- when touching with a free hand, any part of the body, kettlebell or platform;

A.7.20 The “Shift” command is given when performing the second swing on the first hand.

A.8 Filing a protest

A.8.1 The protest must be drawn up by a representative of the team in writing and submitted to the Chief Judge of the competition and ҐЕ0%qD$E8й С у%U‚%01eE4ҐVDiem of the paragraph of the Rules or Regulations, which, in his opinion, were violated.

A.8.2 The procedure and conditions for filing a protest are carried out in accordance with the Regulations of the competition, approved by their organizer.

A.8.3 The chief referee of the competition has the right to accept or reject the protest. At the official All-Russian competitions, the protest is considered by the commission in the following composition: the Chief Judge or Deputy Chief Judge, the Jury of Appeal. At other competitions, the Chief Judge makes a decision on the protest alone.

A.8.4 A protest against the decision of the judge on the platform is considered immediately after the end of the flow of the current weight category of this competition program, before the start of the next shift. Competitions, in this case, for the analysis of the protest, are suspended.

A.8.5 At all official All-Russian competitions, when considering a protest, a video recording of the performance of athletes must be used.

A.8.6 A protest on the results should be submitted after the end of the performance of the athletes before the next shift. In the event of a protest against the decision of the judges in Group A, the awards ceremony will be postponed until the result of the protest is announced.

A.8.7 If the protest is upheld, the result is announced by the decision of the Main Jury. It is considered final and not subject to revision. The final decision based on the results of the consideration of the protest is brought to the attention of the team leaders.

B. COMPETITION OFFICIALS

B.1. Panel of judges

B.1.1 The panel of judges is completed by the organization conducting the competition.

B.1.2 The composition of the panel of judges includes: chief judge, chief secretary, judges on platforms, secretary, secretary on duplicate protocol, judge-informer, judge at the participants, technical inspector, doctor and commandant of the competition.

B.1.3 When holding competitions with more than 50 participants, the number of judges increases. The composition of the panel of judges with a different number of participants and the number of competition days is indicated in Appendix No. 1

B.1.4 The rights and obligations of a sports referee in kettlebell lifting are determined by the Regulations approved by the Ministry of Sports of the Russian Federation. Extract from the Regulations:
21. The sports referee has the right:
a) in accordance with their qualifications, judicial specialization and category, judge competitions, wear a judicial badge, as well as a judicial emblem;
b) conduct seminars and briefings on behalf of kettlebell lifting federations (with the exception of a referee of the third category ");
22. The sports referee is obliged:
a) ensure compliance with the rules of kettlebell lifting competitions and regulations (regulations) on sports competitions;
b) know the rules of kettlebell lifting competitions, comply with their requirements, master the refereeing methodology and apply it correctly in practice;
c) carry out refereeing in a qualified and impartial manner, excluding errors that may lead to a distortion of the results of the competition, objectively and timely resolve issues arising during the competition;
d) to be correct, polite and friendly towards all participants of the competitions and spectators, to contribute to the holding of competitions at a qualified level;
e) fight against manifestations of rudeness, indiscipline, violations of the rules of the sport and behavior on the part of participants, coaches, representatives;
f) improve the level of sports refereeing qualifications, transfer knowledge and experience to other referees, work to promote sports, have a regular practice of refereeing sports competitions at various levels;
g) perform sports refereeing duties in a neat referee uniform established by the Rules.

B.1.5 Judges must wear a single uniform: a dark blue jacket, black trousers, a white shirt and a burgundy tie with the WFGS logo.

B.1.6 For economic support, the organization conducting the competition allocates at the disposal of the main panel of judges the commandant of the competition.

B.1.7 Main panel of judges. The composition of the main panel of judges includes the chief judge, the chief secretary and their deputies.

B.1.8 From the composition of the most qualified judges, an appellate jury is formed in the amount of 3 or 5 people, which is headed by the chief judge.

B.1.9 Jury of Appeal:
- monitors compliance with the rules and regulations on competitions - accepts applications, protests, makes decisions on them;
- cancels the decision of the fixing judge in case of a clear violation of the rules of the competition;
- removes from work the judges who have made blunders;
- removes participants from competitions for technical unpreparedness;
- All decisions of the jury are made by majority vote.

B.1.10 Chief referee and his deputy. The chief judge manages the work of the judiciary and is responsible to the organization conducting the competition for a clear conduct, discipline, safety and the creation of equal conditions for all participants.

B.1.11 The Chief Judge must:
- before the start of the competition, hold a briefing-seminar, a meeting of the panel of judges and a meeting with team representatives;
- check the competition venues, their equipment, compliance with competition rules and safety requirements;
- determine the procedure for the work of the panel of judges and referee teams;
- manage the course of the competition and resolve emerging issues;
- to ensure control over the work of judges;
- accept the received applications and protests for discussion by the jury, make decisions on them;
- submit, within the established time limits, to the organization conducting the competition, reporting documentation on the competition;
- appoint and hold meetings of the panel of judges during the competition.

B.1.12 The deputy chief judge is guided by the instructions of the chief judge, in the absence of the latter, performs his duties.

B.1.13 Chief Secretary:
- prepares the necessary technical documentation and is responsible for the correctness of its execution;
- draws up minutes of meetings of the panel of judges, orders and decisions of the chief judge;
- with the permission of the chief referee, gives information about the competition to the judge-informer, team leaders and correspondents;
- draws up acts on the establishment of records;
- handles all competition documentation;
- provides the chief judge with materials for the report;
- keeps records and fixes decisions on protests, comments and suggestions.

B.1.14 Judge on the platform:
- loudly and clearly announces the score of correctly performed lifts;
- fixes technically incorrectly performed lifts with the “do not count” command;
- gives the commands “stop” and “shift”, announces the final result of the participant.

B.1.15 Competition Secretary:
- fills in the cards of participants at the weigh-in and the protocol of the competition;
- calls the participants to the platform in order of priority by a certain draw.

B.1.16 Announcer judge announces the decisions (orders) of the chief referee, transmits the current information of the Organizing Committee to participants and spectators.

B.1.17 Judge with participants:
- prepares participants for going to the platform;
- checks the uniform and aids permitted by the rules of the competition;
- leads the participants to the performance.

B.1.18 The judge at the participants is an intermediary between the participant and the main panel of judges in case of questions, conflicts and unforeseen situations.

B.1.19 Technical inspector:
- before the start of the competition, together with the commandant, checks the availability of inventory and equipment, the weight of the weights, the operation of the scales, office equipment, the radio unit;
- during the competition controls their serviceability;
- controls the order in the competition area, warm-up room, locker rooms and shower rooms;
- Ensures safety and order during the competition.

B.1.20 The technical inspector instructs the commandant of the competition to eliminate the identified shortcomings in the process of holding the competition. In an emergency, takes emergency measures to evacuate participants and spectators from the danger zone, reports the incident to the Ministry of Emergency Situations.

B.1.21 Competition doctor He is a member of the main panel of judges as a deputy chief judge for the medical part.

B.1.22 Competition Doctor:
- checks the presence of a doctor's visa and a stamp in the application for admission of participants to the competition;
- carries out medical supervision of the participants during weighing and during the competition;
- monitors the observance of sanitary and hygienic conditions during the competition, places of residence and meals for participants;
- provides medical assistance in case of injuries or diseases of the participant, determines the possibility of his further performance;
- decides on the removal of the participant from the competition for medical reasons, gives a written opinion on the reason for his withdrawal;
- at the end of the competition, submits a report on medical and sanitary services to the chief judge.

B.1.23 Commandant of the competition:
- is responsible for the timely preparation of inventory and equipment, competition venues, warm-up room, locker rooms and shower rooms, sportsmen's rest rooms, rooms for judges, representatives, press;
- provides the ceremonial opening and closing of the competition with technical equipment and paraphernalia;
- fulfills the instructions of the chief referee, technical inspector and representative of the organization conducting the competition in matters of technical support for the competition.

B.2 Rights and obligations of participants

B.2.1 A participant has the right to apply to the main panel of judges only through a representative of the team or a judge with the participants.

B.2.2 The participant is given time (2 minutes) to prepare the weights in the place designated for this purpose.

B.2.3 The participant uses only those weights, the numbers of which correspond to the number of the platform to which he is called.

B.2.4 When preparing weights and hands, only magnesia is allowed.

B.2.5 The participant has the right to be a representative of an enterprise or firm in advertising its products. He must notify the Chief Jury of this in writing and obtain permission.

B.2.6 The participant must know the rules and regulations of the competition and strictly follow them.

B.2.7 The participant is obliged to observe discipline, be correct and polite towards other participants, judges and spectators.

B.2.8 The participant must be in clean, neat clothing.

B.2.9 A participant arriving at the competition must have a medical insurance policy and a document proving his identity.

B.2.10 The participant is obliged to go to the performance, participate in the parade of the grand opening and closing of the competition, the awarding procedure.

B.2.11 The participant is forbidden to use any device that facilitates the lifting of the kettlebell.

B.2.12 The participant is forbidden to talk while lifting weights.

B.2.13 The participant is prohibited from throwing kettlebells on the platform.

B.2.14 A participant who violates clauses B.2.6 - B.2.13 is given a reprimand or a warning. By decision of the main judging panel, he may be removed from the competition.

B.3 Representatives, coaches and team captains

B.3.1 Each team participating in the competition must have its own representative.

B.3.2 The representative is responsible for the discipline of the members of his team and the appearance at the competition.

B.3.3 The representative is obliged to know well the rules of the competition and the regulations on the competitions.

B.3.4 The representative is present at the weigh-in of the members of his team and the draw, as well as at the meeting of the main panel of judges with representatives.

B.3.5 Representatives and coaches are prohibited from being in the competition area during the performance of participants. There are special places for them.

B.3.6 Representatives and coaches are prohibited from interfering with the orders of judges and persons conducting competitions. The representative has the right to submit an application or protest to the main panel of judges regarding the violation of the Rules, which directly or indirectly concerns the members of his team.

B.3.7 If the team does not have a representative, his duties are performed by the coach or team captain, as indicated in the application when passing the credentials committee.

B.3.8 A representative of a team who has violated paragraphs B.3.1 - B.3.6 of these rules shall be subject to the penalties specified in paragraph B.2.14.

C. REQUIREMENTS FOR EQUIPMENT, CLOTHING AND EQUIPMENT OF THE COMPETITION VENUE

B.1 Platform, balance

B.1.1 All kettlebell lifts in competition exercises must be performed on the competition platform. Competitions are held on six platforms with a size of at least 1.5 x 1.5 m. The distance between the platforms should ensure safety and not interfere with the competitive process of participants in one stream. The platform should not rise more than 10 cm from the stage or floor. The platform surface must be flat, firm and level.

B.1.2 Scales for weighing athletes must be electronic, digital and show weight with two decimal places after the decimal point. They must have a measurement limit of at least 180 kg. The balance must have a certificate (certificate) with a verification date within one year before the date of the competition.

B.2 Specification of weights

B.2.1 The weight of the weights must not deviate by more than 100 grams.

B.2.2 At the All-Russian competitions, weights with the certificate of the All-Russian Federation must be used.

B.2.3 Competitive kettlebells must have a digital marking corresponding to the numbers of the platforms on which the participants compete.

B.3 Referee electronic equipment and video recording

B.3.1 At the All-Russian sports competitions, judicial electronic equipment of the system for counting kettlebell lifts and controlling the time of performing an exercise with a second-by-second countdown from 10 minutes to 0 seconds must be used.

B.3.2 In order to objectively control the quality of fixation of kettlebell lifts, at the All-Russian sports competitions, video recording of the performance of athletes of all streams should be used.

B.4 Athlete training facilities

B.4.1 To prepare for the competition, the participants must be provided with a warm-up room that meets the following requirements:
- the presence of an appropriate number of platforms, kettlebells of different weights, magnesia and other means of preparation;
- a place for rest and recovery of participants;
- duplicating protocol and means of radio communication;
- installation of a video image (at all-Russian competitions).

B.4.2 Locker rooms, toilet and shower rooms, a medical office should be prepared for participants. For the judiciary - rooms for the secretariat, meetings of judges and representatives.

B.4.3 Before the start of the competition, an act is drawn up and signed by representatives of the organization conducting the competition and the owner of the sports base on the availability of equipment and inventory that meets the rules of the competition and the security measures taken by participants and spectators.

B.5 Competitive dress code

B.5.1 Athletes' clothing includes sports shoes (weightlifters), cycling shorts, weightlifting leotards, a T-shirt or T-shirt. The form should not cover the elbow and knee joints of the participant:
- it is allowed to use a weightlifting belt no more than 12 cm wide and no more than 0.8 cm thick, the belt should not have additional soft pads, fasteners or supports made of any other material outside or inside the belt
- it is allowed to use knee pads, bandage and elastic bandages no longer than 1.5 m;
- the width of the bandage on the wrist - no more than 12 cm, on the knees - no more than 25 cm.

B.5.2 It is allowed to perform only in sports shoes (weightlifter's boots or sneakers).

B.5.3 The uniform can be of any color, monophonic or multi-colored, a distinctive sign, emblem, federation (association) can be applied to the costume. The athlete's name may appear on the suit or any other item of personal equipment.

B.6 Dress code for officials

B.6.1 Judges must have a single uniform - a dark blue jacket and black trousers, distinctive judicial insignia in accordance with their position and qualifications.

B.6.2 The uniform, depending on climatic and other conditions, is determined by the Chief Judge of the competition.

Terminology in kettlebell lifting:

1. Push (classic)- Lifting two weights from the chest overhead, followed by lowering to the chest after each lift.

2. Long cycle push (LC)- lifting two kettlebells from the chest above the head, followed by lowering down, (in two steps), first to the chest, and then to the hanging position, after each rise.

3. Snatch- lifting one kettlebell overhead, on a straight arm, with the subsequent lowering of the kettlebell to the hanging position, after each rise.

4. Combined- competitive discipline in kettlebell lifting, consisting of two types of exercises: "push" and "snatch".

5. Fixation- full stop of kettlebells (kettlebells) and all parts of the athlete's body in the starting position (except for the snatch) and the final part of each lift.

6. Flow- the next change of participants, called to the platform for performance.

7. Final group- a group of athletes with the best technical result in the preliminary competitions, formed by the panel of judges in each weight category.

8. Starting position- the main stance (the position of all parts of the body) of the participant and the position of the weights (kettlebells) before the start of the exercise.

9. Kettlebell- sports equipment with which the participant performs the exercise.

10. Platform- the platform on which the participant performs the exercise.

11. Competition area- the place where the participants perform, the weights are being prepared, the panel of judges and the jury of appeal are located.

12. Referee signaling– electronic judicial equipment for counting weight lifting and timing.

13. "Boost"- lack of lifting on a straightened arm (arms).

14. Shoulder stop- setting weights for rest on the shoulder joints.

15. "Stop"- stopping the athlete in case of gross violation of the rules of the competition.

17. Checkout time– countdown of time (in seconds) until the stopwatch is turned on and the kettlebell lifting starts.

The long cycle push can be divided into two parts: pushing the weights from the chest and lowering the weights to the hanging position, followed by a throw to the chest.

The first part is no different from the exercise of the same name, with the exception of the element “lowering weights on the chest”.

Here it will be appropriate to explain that there are three ways to perform a push of the spirit of weights in a long cycle.

First way. Lowering the weights to the hanging position, followed by a throw to the chest and a push of the weights from the chest are performed together, a pause for rest with holding the weights on the chest takes place only after lowering the weights to the chest. This method is not popular among athletes.

The second way. The push of the kettlebells from the chest and lowering the kettlebells to the hanging position with the subsequent throw to the chest are performed separately. A pause for rest with holding the weights on the chest takes place both after lowering the weights on the chest and after casting. Many well-known athletes (S. Kirillov, A. Melnik, A. Zhernakov) performed clean and jerk along the DC in this way.

Third way. The push of the weights from the chest and lowering the weights to the hanging position, followed by a throw to the chest, are performed together. A pause for rest with the weights held on the chest takes place only after the cast. Most of the records in the clean and jerk in the DC were set in the third way. You can also give a number of names of champions and record holders of Russia and the World of different years (E. Lopatin, S. Merkulin, M. Parshov, S. Leonov, S. Rachinsky, S. Khosey, E. Akhramenko, I. Denisov).

In the first and second methods, the lowering of the weights on the chest is carried out in the same way as when performing the classic push, that is, with the deviation of the body and all other actions designed for successful shock absorption and straightening of the legs, followed by stopping the weights on the chest.

In the third method, when lowering the kettlebells to the chest, there is no need to deflect the body and spend extra energy on straightening the legs with kettlebells on the chest, which makes it, in my opinion, the most economical. Therefore, I will give a description of the methodology for training the push of kettlebells in a long cycle with a pause for rest only after the throw.
Once again, we list the main elements of the jerk in the DC after fixation: lowering the weights to the chest, lowering the weights to the hanging position, swinging the weights back, swinging the weights forward, undermining and throwing the weights to the chest.

Lowering weights on the chest. The arms relax, as a result of which the weights, under the influence of gravity, fall down until they come into contact with the shoulders. In this case, it is not necessary that the body leans back, and the elbows stand on the iliac crests. Amortization of the fall of weights occurs due to bending of the legs; athletes of light weight categories also use lifting on toes towards the weights for this purpose.

Lowering the kettlebells into a hanging position. As a result of hitting the shoulders, the weights continue to move forward and down. At this point, the body leans back. To better understand and work out this movement, you can stand facing the wall at a distance of about 30 cm, rest your bent arms against the wall so that your elbows are lowered down. In this position, try to straighten your arms without losing your balance, for which you will have to tilt your body back. This is how you need to “push off” from the weights after hitting your shoulders.

Dropping weights in the backswing with the next drop to the chest. ZMS Andrey Kravtsov.

To the level of the belt, kettlebells are accompanied by relaxed hands. Further carried out sticking temples. To avoid turning the arms in the palms, which, in turn, leads to abrasions and premature fatigue of the finger flexor muscles, it is necessary that at this moment the forearm of each hand, as well as the back of the hand and the center of gravity of the kettlebell, be on the same line. The forearms are turned in such a way that the thumbs point forward and upward. The correct position of the grip is developed by repeated repetition of a push along the DC or lowering into the hang, followed by a throw to the chest without a push with light weights, followed by a gradual increase in the weight of the shells, first with one, then with two hands.

Kettlebell swing back. After the grip, at the moment the forearms touch the abdomen, the body body under the action of gravity of the weights leans forward with a simultaneous slight bending of the legs, swings the weights back, simultaneously with the straightening of the legs. In this phase of the swing, there can be two scenarios.

The first is when, throughout the entire swing, the hands remain turned with the thumbs forward. Then, a little short of the back dead center, the forearms rest against the inner surfaces of the thighs, resulting in a slight overlap in the wrist joints, the legs remain slightly under-straightened. (S. Leonov, M. Parshov, A. Melnik, S. Rachinsky, D. Kostygov, E. Akhramenko, I. Denisov).

In the second variant, while tilting the body forward, the hands turn back with their thumbs. The weights reach the back dead center without overlap in the carpal joints, the forearms all the time touch the lower abdomen, the legs are fully extended (E. Lopatin, S. Kirillov, A. Kravtsov, A. Zhernakov, S. Merkulin).

The forward swing of the kettlebells begins after the kettlebells stop at the back dead center due to their pendulum movement, as well as the straightening of the legs and back.

In the first variant, until undermining, the hands remain deployed with the thumbs forward.

In the second, by the time of detonation, the thumbs are in the same plane, directed towards each other.

Kettlebell swings back and forth are practiced by pumping the weights from the extreme rear dead center to the moment of detonation, with a gradual increase in the weight of the shells.

Undermining- this is an action during which the kettlebells are given the acceleration necessary for free flight to the optimal height, due to the active straightening of the legs and back, as well as a sharp contraction of the upper part of the trapezius muscles and lifting on toes.

In the first option, “knocking” the hips into the forearms is added, due to which the work is done more with the legs than with the back, which allows you to partially remove the load from the spine.

In the second, the emphasis is on the pendulum movement of the kettlebells and back work.

Undermining is developed by repeated repetition of a push along the DC or lowering into the hang, followed by a throw to the chest without a push with light weights, followed by a gradual increase in the weight of the shells, first with one, then with two hands.

Throwing weights on the chest. After undermining, the arms are released from the load, bent at the elbow joints, and then partially straighten towards the movement of the weights, carrying out the protrusion of the hands. Then the weights are lowered onto the forearms and shoulders of bent arms while placing the elbows on the iliac crests.
The main condition for successful casting is its optimal height. Once again, lowering the weights on the shoulders and placing the elbows on the iliac crests should occur SIMULTANEOUSLY.

The throw is developed by repeated repetition of lowering into the hang, followed by a throw to the chest without a push with light weights, followed by a gradual increase in the weight of the shells, first with one, then with two hands.

Breathing during the push along the DC is carried out continuously, without delays and pauses between inhalations and exhalations. One push cycle - 6 or more breath cycles:

The first (here it would be appropriate to describe not one, but one and a half cycles): exhalation - during the half-squat before pushing out before pushing out; inhale - during expulsion until the legs are fully extended and the maximum height of the rise to the toes; exhalation - from the beginning of going into a semi-squat until the beginning of fixation; second: inhale-exhale - during fixation; third: inhale-exhale - while lowering the weights on the chest; fourth: inhale - from the beginning of lowering into the hang until the weights are seized; exhale - from the grip of weights to the back "dead center"; fifth: inhale - while stopping the kettlebell in the back "dead center"; exhale - from the back "dead point" to the beginning of the explosion; sixth: inhalation - from the beginning of the explosion to the beginning of the milling; exhale - from the beginning of the millet to taking on the chest;

one or more breath cycles can be done while holding kettlebells on the chest.

Long Cycle Push Technique