According to signs on public restrooms, men's shoulders are women's inverted hips. And according to anatomy, powerful shoulders are the basis for inflated arms, wide back and narrow waist. Author of the technique: Alvin Cosgrove
Three things you didn't know about shoulders
1. Deltoid muscles - the least prone to overgrowing with fat. Thanks to this, it is easiest to make your shoulders embossed. If after doing following complexes your deltas are still not bumpy, as you would like, start getting rid of extra pounds.
2. It may be difficult for you to scratch yourself between the shoulder blades now, but at the time of birth you could easily cope with this task. The mobility of your shoulder joints at that time was almost circus. To re-give them natural flexibility, do circular rotations with your hands before training and stretch your muscles. shoulder girdle after her.
3. Shoulder joints are the most unstable of all. That is why their injuries are so common. The best prevention for shoulder injury is the perfect bench press technique: keep your shoulder blades together throughout the set.
The best complexes for the deltoid muscles
Auxiliary
Deltoids work when training any muscles of the shoulder girdle, especially the latissimus dorsi and pectorals. Exercises with deltas immediately after training these muscle groups will increase the total presence of the deltoid under load, which means only one thing - their improved growth.
Execution: do 2 sets of 10 repetitions of the dumbbell press and dumbbell raises in front of you. Then do 2 sets of 8 reps of speed raises and finish the workout with 2 sets of 8 reps of bent over raises and Cuban presses. Rest between sets - 45 seconds. Perform this complex once a week after training the chest or lats.
Economical
Circuit training, which includes a combination of exercises for the deltas and large muscles of the body, is not only great for the heart and burns extra calories, but also saves you time. Execution: as general workout do 1 set of push press, dumbbell press, or incline barbell press. Without resting, change location and do 1 set of squats. Then immediately do speed kicks, block pulls, or bent over kicks, combining the chosen exercise with a set of lunges. This is one circle. Perform 3 such circles, resting between them for no more than a minute. Do 8-10 repetitions and change the variants of the same type of exercises with each circle.
Restorative
Use this complex if your shoulders are already making themselves felt. Due to its low intensity, it can help you recover from injuries.
Execution: Twice a week, do dumbbell presses, dumbbell front raises, bent over rows, and Cuban presses. For each exercise, there should be 2 sets of 10-12 repetitions, it is allowed to rest no more than a minute.
1. Standing Push Press
Stand up straight, put the bar of the barbell on your front deltas, holding it with a grip slightly wider than your shoulders. Bend your legs a little, sitting down, and sharply straightening them, push the barbell onto straight arms. Carefully return to starting position.
Important: during the squat, first take the pelvis back and only then bend the legs at the knees.
2. Standing dumbbell press
Stand up straight with a pair of dumbbells in your hands and raise them to the level of your chin. Neutral grip - palms facing each other. Without helping yourself with your legs, squeeze the dumbbells over your head and smoothly return to the starting position.
Important: direct the dumbbells along a clear path, not allowing them to dangle back and forth.
3. Incline bench press
Set the bench at an incline of about 45-50 °. After removing the bar from the racks, lower it under control to your chest and squeeze it powerfully to its original position.
Important: Lower the bar to your upper chest, just below your collarbones.
4. High-speed wiring standing
Stand up, holding the dumbbells on the sides of the body in a slightly bent arms. Slowly take them to the sides 30 cm from the hips, and then with a sharp push lift them to shoulder level. Take a clear pause and return to the starting position.
Important: make sure that your shoulders do not rise with your arms.
5. Leads with one hand on the block
Stand with your left side to the block device and take the handle in your right hand. Raise your arm out to the side in an arc. Having reached the parallel of the shoulder with the floor, smoothly return it to its original position. For the other shoulder, repeat the same.
Important: start abduction right hand from the left thigh and vice versa.
6. Block wiring in an inclination
Stand between the blocks, taking the lower handles crosswise. Lean forward while bending your knees slightly. Without reducing the shoulder blades, take your arms lowered down to the sides and up, and then return to the starting position.
Important: point your elbows up, not back.
7. Dumbbell Front Raises
Stand up straight with dumbbells in your hands. Slightly bend your elbows, point your palms inward. Gently raise the dumbbells in front of you to shoulder level, pause and return to the starting position.
Important: keep your back straight and do not lean back.
8. Cuban standing dumbbell press
Taking a pair of dumbbells, place them in front of you, bringing the necks in one line. Bending your elbows, pull the dumbbells to your chin and, without stopping, turn them around, pointing your elbows down. Immediately squeeze the dumbbells over your head and, repeating the sequence in reverse order, return to the starting position.
Ponomarev Andrey
Considering exercises that are suitable both for the gym and at home, one should not forget about kettlebell shells. Them distinctive feature is the minimum increase in muscle mass and the ability to develop not only muscles, but also ligaments, joints. A classic example of a kettlebell exercise suitable for both men and women is the kettlebell push.
General information and historical summary
Kettlebell push is a basic multi-joint exercise that is perfect for starting a sports career. Its main feature is the shape of the projectile, which has a displaced center of gravity:
- This improves the condition of the ligaments and joints.
- Allows you to perform impulse movements that are not available for other projectiles.
- Does not reduce the load in the peak phase of movement.
- Does not allow you to use cheating when performing basic movements.
- The pressure of the projectile on the bone does not allow you to immediately perform a large amount of work, which eliminates the fact of overtraining.
- The involvement of large muscle groups leads to stimulation and an increase in the level of sex hormones, which allows you to increase the overall muscle mass and burn fat.
The kettlebell shells themselves and the technique of pushing the kettlebell came to us from the 18th century, when the formation of artillery regiments required an increase in strength endurance among gunners. Initially, the weight was a core with a handle welded to it.
In the future, the training of gunners grew into a real sport, including:
- Squats with kettlebell shells;
- Pushes for speed;
- Fishing exercises.
Thanks to this, kettlebell lifting and pushing the kettlebell with two hands have come down to us unchanged. AT modern sports, kettlebell, like a projectile and basic movements gained great popularity due to the ease of mastering the technique, quick results, and the development of all the characteristics of an athlete without the use of additional shells:
- Maximum strength. It develops due to the large difference in the weight of kettlebell shells.
- Explosive power. It develops through the use of the correct kettlebell press technique.
- Strength endurance.
- aerobic performance. Since the explosive nature of the work is a huge stress for the whole organism, in an attempt to level it, it adapts all systems to the needs of multiple repetitions.
Correct execution technique
Let's look at how to properly push the kettlebell so as not to hurt your back and achieve maximum movement efficiency.
Projectile pickup phase
- It is important to control your breathing. Before picking up the projectile, you need to hold your breath, creating pressure in the abdominal muscles for better stabilization.
- The handle of the weight must be taken in such a way that it turns freely in the hand.
- Lifting the kettlebell is done with the back in a deflection.
- When throwing a weight on the shoulder, you need to turn the center of gravity of the projectile so as not to overload the ligaments. This is done by turning the brush with a slight supination.
Push phase
- Before pushing, you need to shift the weight from your chest to your shoulder.
- Slightly bend your legs (no more than 15 degrees at the knees), pulling your hips back.
- Sharply push the body up with your legs (as when jumping), transferring the impulse through the muscles of the back, and not the chest (i.e., align the body as much as possible).
- With the received impulse, sharply push the kettlebell out with your hand, in a vertical position.
Boosting and fixing phase
How to push the kettlebell if the primary impulse was not enough to push it out? There is a boost phase for this. In the boost phase, it is important to monitor your breathing, because. we need to do the squeeze on a half-exhale. The fixation of the weight occurs when the arm is fully extended in the joint.
Important: no need to hold the weight in a fixed state for more than 3-4 seconds, because. it hurts the joints.
Exercise variations
Despite the consideration perfect technique kettlebell jerk, do not forget about other variations of this exercise.
- Kettlebell press. It differs from the push of the kettlebell with one hand in the absence of an impulse component. Due to this, the exercise acquires an isolation character and is usually used as a supplement to the bench press.
- Zhymovy shvung. Intermediate variation, which includes the impulse component and power boost. It differs by a more complex technique, close to the weightlifting push.
- Dumbbell push. Distinguished by projectile. It is used as an intermediate between kettlebell shells of 16 and 24 kilograms. Having mastered correct technique, you can mitigate the stress from the progression of loads.
- Kettlebell push in a full cycle. Competitive exercise, including a complicated technique of selection and breathing.
All these exercises can be used to shock the muscles when it is impossible to increase the number of kettlebell pushes in another way.
What muscle groups are working?
Despite the fact that the push of the kettlebell develops all the major muscle groups, the main profile is the development of the triceps and median bundles of the deltas, which bear the greatest load.
| muscle group | Movement phase | |
| Upper chest bundle | Primary push impulse | Pulse dynamic |
| Triceps. Lateral head | Kettlebell extension | Basic dynamic |
| Delta - upper beam | From lifting the kettlebell to the final static tension in fixation | Basic dynamic |
| Delta - front beam | First phase of the push | Pulse dynamic |
| Biceps femoris | Keeping the legs straight while changing the body | Static constant |
| Quadriceps | Setting the impulse to the body | Pulse |
| biceps flexor arm | Stabilization at the stage of lowering the kettlebell to the shoulder | Static stabilizing |
| Wrist muscles | Holding the kettlebell throughout all stages | static |
| Trapezius muscles | Holding the kettlebell on the shoulder at the right angle | dynamic secondary |
| Rhomboid muscles | Transmission of the primary impulse from the quadriceps + stabilization of the body | Pulse + static |
| Lumbar muscles | Stabilization of the body throughout the exercise | Static stabilizing |
| Gluteal muscles | Creating additional momentum when pushing with two hands | Pulse dynamic |
As can be seen from the table, despite the involvement of large muscle groups, the main dynamic load is taken by the muscles of the shoulder and forearm. Due to this, kettlebell complexes perfectly work out the small muscles of the hands, which are lagging behind in people who practice only basic movements.
Before choosing right exercise, you need to figure out what exactly lags behind and does not allow progress in the clean and jerk:
- If there are problems with pushing out the kettlebell, then you need to work out the front deltas and leg muscles. Problems can be both from the inability to push the kettlebell out, and from the early manifestation of the boost phase.
- If it is impossible to fix the weight, you need to finish off the triceps and all the stabilizer muscles.
- If there is a distortion of the body during the exercise, you need to pay great attention to the rhomboid and trapezius muscles.
- With poor boost, you need to work out the upper deltas and the lateral head of the triceps.
Summarizing
Kettlebell push is unique exercise which develops the whole body. It is interesting not only because it suits both men and women, but also because the variations of performance will not let you get bored from routine performance. In addition, the cost Soviet weights on the second-market, makes this projectile available to everyone. Indeed, on average, a pair of old cast-iron weights is several times cheaper than a set of dumbbells of the same weight. The use of weights allows for a long time do without gym, developing all muscle groups with certain movements.
The snatch and clean and jerk are classic exercises performed in weightlifting competitions. They require not only physical strength, but also high level coordination. When working with large weights, a clear understanding of the physics of movements and the development of the correct technique becomes the main component of success.
Both the snatch and the clean and jerk are complex multi-component exercises. Each phase of the movement of the bar during their implementation has its own name. This is done for convenience and a better understanding of the physics of motion. Let's look at these phases next.
Push and pull phases
- Semi-squat - a small squat.
- Ejection - a sharp push of the projectile upwards.
- Podsed - care under the bar.
- Squat Raise - The final lift with a barbell in outstretched arms.
- Fixation - the end of the movement.
dash
This is the first exercise that is performed in weightlifting or power biathlon competitions. Next, the jerk technique will be considered, including the features of the implementation of each of its phases.
Jump exercise. Start
In the starting position, the athlete stands in front of the projectile in such a way that his shoulders are strictly above the bar, and the toes of his toes are under it. At the same time, the feet are spaced shoulder-width apart, the pelvis is laid back, there is a natural deflection in the lower back, the gaze is directed forward. Slight differences in the starting position are allowed, depending on the height and body proportions of the athlete.
The bar is taken with a “lock” grip. Legs, body, arms and projectile must form a single rigid frame.
thrust
The bar is lifted off the floor by a powerful effort of the legs and back and rises above the level of the knees. The bar moves along the legs not vertically, but slightly towards itself. The arms and back are absolutely straight in this phase of the movement. The lifting of the bar from the platform occurs calmly, then the speed of the projectile increases sharply.
Undermining
This is the moment of giving the projectile acceleration due to the full extension of the legs and the straightening of the body with access to the toes. The force must be sharp and powerful. The arms are still straight. During the lift, the lifter tilts the body back and raises the shoulders.
Podsed (leaving)
Thanks to the acceleration given at the stage of undermining, the bar, as they say, flies up. In this phase, the athlete must have time to quickly get hooked under it. When the bar has lost acceleration and is already moving down, it is much more difficult to accept it.
During this phase of the movement, the back remains arched, the pelvis retracted. Hands actively interact with the projectile. The athlete takes the bar on outstretched arms (when performing a snatch) or on the chest (if a push is planned further).
The athlete's legs can be in different positions:
- Low squat (legs), hips pressed to the stomach.
- Scissors, one leg in front, the other behind, as in a deep lunge.
A correct and quick squat creates an optimal “base” for the subsequent rise.
Rise from the squat
Immediately from the squat, due to the powerful effort of the leg muscles, the athlete rises to vertical position. The pelvis moves along the trajectory from the bottom up and slightly back, the back remains arched.
Fixation
The athlete takes the final position, clearly fixing the projectile on outstretched arms (in the case of a snatch) or on the chest (if a push is performed next).
Push
This exercise is performed second in weightlifting competitions. To perform a push, the athlete rises after a squat and fixes the position. In this case, the body must be strictly vertical while maintaining the deflection in the lower back, the feet are spaced wider than the shoulders, the position is as stable as possible. The elbows are brought forward, and the pelvis is slightly retracted. The bar of the bar at the same time lies on the chest, the head is slightly retracted, the gaze is directed slightly above the horizontal.
Push exercise. Semi-saddle
The athlete squats shallowly, pulling the pelvis back, but maintaining the vertical position of the body. The movement should not be performed too fast, as in this case the neck will come off the chest and a powerful push will not work. It is necessary to use the elasticity properties of the projectile. A deep squat in this phase of the exercise will also significantly complicate the subsequent expulsion, so you do not need to bend your knees much.
extrusion
Immediately from the semi-squat, the athlete pushes the projectile vertically upwards with a sharp and powerful movement. The phase ends with almost complete extension of the legs, going to the toes and raising the shoulders. The bar is given a sharp acceleration, as in the case of the "undermining" discussed earlier.
Podsed
While the bar is moving up, the athlete quickly goes under it, extending his arms and taking the projectile to complete the movement. As in the case of the snatch, the position of the legs in the squat can be either a “spread” or a “scissors”.
Rise from the squat
Exit to vertical position. The bar on outstretched arms is laid back behind the head, the body is straight, there is a deflection in the lower back, the pelvis is slightly laid back. The gaze is directed horizontally.
Fixation
The athlete completes the exercise.
Working muscles
In conclusion, we can say that weightlifting is named as such for a reason. The fact is that both a jerk and a push require excellent physical training, developed muscles and good coordination skills. When performing these compound exercises, the whole body works, and the muscles of the back, legs, arms and shoulders receive the greatest load.
It is better for novice athletes to refrain from performing these competitive exercises. First of all, it is worth starting to master the deadlift, bench presses and squats.
Variations of various strength exercises used in CrossFit. In particular, such an exercise as a jerk into a rack from a hang, etc. In this case, the weight used, of course, is less than in weightlifting.
We continue to describe exercises with a kettlebell.
Exercise - like the previously described exercise - kettlebell press, is the upper exercise - i.e. an exercise in which the weight is raised to the upper level - above the head. It's harder than exercise kettlebell press, since the fundamental thing in it is technique, not strength.
The push in the classics is performed with two kettlebells at the same time. It must be said that the push of two weights at the same time gives a very large load on the heart, so you should not do this exercise for beginners, those who have had a break in training and for people of age.
Well, since this article is mainly written for beginners, put aside your desire to push two kettlebells at the same time for a couple of years.
The single kettlebell jerk is also a great exercise and works all it takes if you do it right.
Based on the foregoing and, in connection with the fact that we are considering kettlebells here as one of the areas of physical education, i.e. exercises for health, and not for the sake of medals, then I will accordingly describe with one hand.
When performing an approach, this exercise is performed alternately, first with one hand, and then with the other. You should start with the weakest hand. You can take a break between each hand to reduce the load on the heart.
It should be noted that the jerk and kettlebell press are a logical continuation of two exercises - pump and Lifting the kettlebell on the chest.
The starting position for the exercise is the end position of the exercise. Lifting the kettlebell on the chest.
In simple terms, in order to start doing exercises Kettlebell Press and Kettlebell Sweep you must first lift the kettlebell to your chest.
In general, if the task is to start doing a Press or a Jerk, then you don’t need to do a full-fledged kettlebell lift on your chest, but you should do it with the help of your second hand - i.e. when lifting the kettlebell, connect the second hand, grabbing the kettlebell by its round side and accompanying it to the desired position - to the position on the chest - as if rolling the kettlebell with the other hand in the right place.
This will save energy and help avoid unnecessary muscle strain before a responsible exercise.
In general, try to avoid unnecessary overexertion of muscles and articular ligaments before performing upper exercises, since the weight, during their execution, is above the head and the likelihood of injury increases greatly.
So, after such a long introduction, we come to the exercise itself.
It is not produced by hand, as you might initially think, but unlike kettlebell press it is produced by the legs and chest. The hand only at the end of the movement directs and fixes the weight already raised above the head, inserting itself between it and the body.
This is the main difference between this exercise and the Kettlebell Press. And that is why this exercise is considered the basis for practicing percussion technique. After all, the blow is made mainly by the legs and back, and the hand only provides the transmission of the shock impulse.
As they say, the Earth beats, and our task is to bring this blow to the enemy through the competent construction of the impulse transmission chain.
Therefore - We start to do the push of the kettlebell with the fact that we correctly place the kettlebell on the chest. It should not lie on the shoulder, but on the chest.
Here - the photo shows the correct position of the kettlebell on the chest!
But the crossed out image shows the main mistake of beginners - this is an attempt to put the weight not on the chest, but on the shoulder. Or use any intermediate position to find the kettlebell on the chest. This causes the spine to bend and gives it an unnecessary load on us.
On the chest, the kettlebell must be correctly !!!
It is easy to check this - firstly, look at the presented photo (above), and secondly - imagine that you are holding two weights - i.e. the bow of the kettlebell should be at the level of the middle
chest. Bring the second hand as if you are holding the second kettlebell and mentally imagine where the bow of the second kettlebell will be - try (mentally) so that the bows of the real and the presented kettlebell touch on the central vertical line of the chest. Here in the photo I superimposed a photo with one kettlebell and the same photo - in a mirror form - as you can see - if the position of one kettlebell on the chest is correct, then when the mirror image is superimposed, there will be a harmonious picture.
If the kettlebell is in the initial position correctly, then the pushing of the kettlebell with the chest will be done correctly.
The beginning of the push begins with a small squat - to create an initial acceleration of the mass of the kettlebell. 
To start moving up - you need to sit down a little - just a little - about 5 centimeters, although at the beginning of classes - you can sit down more and push the weight out more slowly.
So - crouching a little - we begin to move forward and up - i.e. we stick out the chest - the weight should lie on the chest and on the forearm and on the biceps - but we push the weight with the chest, the hand is not yet strongly involved - it only supports and directs the weight. We feel the weight of the weight on the chest, and not just on the arm.
The reader's attention should be drawn to such a nuance - if the practitioner has a not very developed body - then the kettlebell should be placed on the chest by inhaling air into the chest and, as a result, lifting the chest up - under the kettlebell, and not due to the deflection of the spine back. Picking up chest up under the weight - it should be remembered that the spine should always remain straight.
A straight spine is what will protect the practitioner from spinal injury during training.
And yet - due to the fact that the weight begins to outweigh us forward - we automatically deflect the body back. But the spine is still straight. The schematic drawing shows how the head deviates beyond the vertical line when the weight is placed on the chest.
Since we are moving up and forward, we gradually go out on our toes - we rise on them as high as possible and pectoral muscle(on which the weight partially lies) we accelerate the weight as high as possible - as far as possible and when it is simply physically impossible to rise further - then we connect the hand - it begins to accompany the weight moving up by inertia - and the body begins to return back to its original position.
The hand, connected to the upward movement of the kettlebell, accompanies it to the top point.
The body at this time returns to the lower position - and the arm is inserted fully extended between the body and the kettlebell. The elbow visually bends in the opposite direction, becoming "locked".
At the moment of straightening the arm, the legs bend slightly and allow the arm to straighten painlessly and safely under the kettlebell. And after straightening your arms - your legs straighten and then your body stands straight with a kettlebell over your head - the movement is over.
The position when the kettlebell is above the head - the head is pushed forward as much as possible - so that the shoulder fits normally behind the head, and when the kettlebell is in the position on the chest - the head is pushed back as much as possible - the chin is pressed to the throat.
With the Kettlebell Push, this kind of slightly funny head movement is obtained - as if we are pushing the jaw - when the kettlebell is above the head and pushing it back - when the kettlebell is in the position on the chest.
This is clearly seen in the figure - where the image of the final phases of movement is superimposed and the arrow shows the deviation of the head from the vertical center line. This is due to the difference in body configurations with different kettlebell positions and so moving the head gives a counterbalance to our power projectile.
The return of the kettlebell to the position on the chest should also be described - since there are some nuances in its implementation.
When we begin to return the kettlebell to the position on the chest, then at the beginning of the kettlebell moving down, at the same time, we throw the chest up (as when pushing the kettlebell) towards the kettlebell falling down and, upon contact with it, we begin to sink down and extinguish the inertia of the falling projectile with our feet. After the inertia is extinguished, we straighten our legs and return to the starting position - with the kettlebell in the position on the chest.
It is imperative to meet the kettlebell when it is moving down - otherwise you can get injured - since a heavy kettlebell on its way during a hard meeting can break something for you.
We are ready for a new push again.
Again, we squat a little and start pushing .... And so on…
Kettlebell push is not a very simple exercise - you should remember this !!!
For good results in this exercise, you need to take a weight easier (for starters) - so that you can work out the execution technique without straining too much and fix it.
As in any other exercise, execution technique is very important and you need to spend time and effort on practicing the movements.
Each workout should be one approach before the start of the exercise and one approach after completing all the approaches to do in mode - without projectile– i.e. without weights - but the movements should be performed very efficiently and responsibly.
To do the exercise in the mode - without a projectile - you need to carefully and think through all the nuances and tracking the technique at each point of the exercise.
That's all for now... Have a good training! Until the next article.
Long Cycle Kettlebell Push is one of the most powerful male exercises that develops the muscles of the arms and shoulders, and is also competitive. Do you want to have powerful biceps, forearms, deltas, a strong grip? Do a long cycle push at least 2 times a week.
Kettlebell push on a long cycle: video
Exercise rules
Each exercise with kettlebells is technically more difficult, so it is imperative to stretch your hands and shoulders well before starting the exercise so as not to injure the joints.
- Before starting the exercise, the weight is in front of you, feet shoulder-width apart. Take the kettlebell in your hand.
- Swinging the kettlebell between your legs, throw it over your shoulder. The elbow of the working hand is pressed to the body. The torso is slightly tilted back to compensate for the weight of the kettlebell.
- Next, perform a squat so that, sharply unbending your legs, tear the weight up.
- Next, return the kettlebell to your shoulder (springing your legs)
- Lower the weight 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.
Note: The long cycle clean and jerk can be done with two kettlebells at the same time. You can see the detailed technique for performing the exercise in the following video.
The video says that one of key points exercises - this is holding weights on the chest. You should start by developing this skill. Hold two kettlebells on your shoulders in a static position, observing the correct technique. The elbows rest against the body, the shoulders are relaxed, the back is tilted back. The hand with the forearm forms a straight line. When swinging the weights, the body leans forward, the back is straight. Then the weight begins to move down and forward, the body is moved back. We put our elbows on point. Next comes the kettlebell push. With our feet we push the projectile, performing a squat. The arms are straightened vertically upwards.
Also in the video understand the variations of execution this exercise: dropping kettlebells on the shoulders through the stop, dropping kettlebells from the top position (complicated version, suitable for more strong shoulders), discard plus force capture. Choose the most convenient option for you.
Description of the exercise
Kettlebell pushing along a long cycle is basic in kettlebell lifting and belongs to one of the most difficult, since it consists of several exercises: lifting the weight on the chest with a swing and pushing the weight with one hand. The exercise is considered more popular among men, but is also suitable for women. In the competition, the long cycle clean and jerk is performed by both sexes.
This exercise consists of two independent exercises:
| Lifting the kettlebell on the chest with a swing | Kettlebell push with one hand |
|
The basic exercise in kettlebell lifting, which is aimed at developing the muscles of the shoulder body, and also serves as a lead-in exercise for pushing the kettlebell with one hand, pushing the kettlebell with both hands and pushing the kettlebell in a full cycle. The exercise is a swing of the kettlebell between the legs and its undermining on the chest. |
A basic competitive exercise in kettlebell lifting, which is aimed at developing endurance and working out the entire shoulder girdle. Pushing a kettlebell with one hand is more difficult exercise and consists of pushing the kettlebell vertically upwards, during the push, the legs perform a squat, thereby taking the load on themselves. |
Muscles involved in the exercise
Let's take a look at what muscles work when doing a long cycle push of the kettlebell. During the push of the kettlebell, a large number of different muscle groups work, the main load falls on deltoid muscles and leg muscles. Auxiliary role is played by triceps, biceps, forearm, quadriceps, gluteal muscles, trapezius muscles, top part back, as well as core muscles ( lumbar muscles and press).
Some muscles work more, some less, which, in particular, depends on the technique of the push, but, nevertheless, the push allows you to work out almost the entire body. It is especially important to work out the coordination of movements, their synchronism and sequence, so as not to get confused and not injure yourself.
Warm-up for the shoulders
Before performing the exercise, you should qualitatively stretch the muscles of the shoulder girdle to avoid injury. An example of a warm-up is shown in the following video.
Discharge standards and records
Pushing the kettlebell over a long cycle is a difficult competitive exercise. The following are the discharge standards for men and women, as well as Russian records among men with a 32 kg kettlebell.
TABLE OF DISC RATES FOR MEN:
| Weight category (kilogram) |
MSMK kettlebell 32kg |
MS kettlebell 32kg |
KMS kettlebell 32kg |
I kettlebell 24kg |
II kettlebell 24kg |
III kettlebell 24kg |
I(u) kettlebell 16kg |
II(u) kettlebell 16kg |
III(u) kettlebell 16kg |
| 48 | - | - | - | - | - | - | 40 | 35 | 30 |
| 53 | - | - | - | - | - | - | 48 | 42 | 36 |
| 58 | - | - | - | 55 | 45 | 35 | 55 | 48 | 40 |
| 63 | 59 | 44 | 35 | 60 | 49 | 39 | 61 | 51 | 42 |
| 68 | 72 | 56 | 45 | 65 | 54 | 43 | 66 | 56 | 46 |
| 73 | 76 | 62 | 48 | 70 | 58 | 46 | 71 | 61 | 51 |
| 73+ | - | - | - | - | - | - | 74 | 64 | 54 |
| 78 | - | - | - | 74 | 62 | 50 | - | - | - |
| 85 | 82 | 69 | 55 | 79 | 66 | 54 | - | - | - |
| 85+ | 88 | 75 | 58 | 90 | 75 | 60 | - | - |
TABLE OF DISC RATES FOR WOMEN:
Push DC (number of kettlebell lifts in 10 minutes)
| Weight category (kilogram) |
MSMK kettlebell 24kg |
MS kettlebell 24kg |
KMS kettlebell 24kg |
I kettlebell 16kg |
II kettlebell 16kg |
III kettlebell 16kg |
| 63 | 59 | 44 | 35 | 60 | 49 | 39 |
| 63+ | 72 | 56 | 45 | 65 | 54 | 43 |
Russian records. Men (long cycle) - kettlebell 32 kg.
|
Last name, first name |
Region |
Result |
Year of establishment |
|
| Ryabkov Alexey |
Tyumen region |
|||
|
Usoltsev Alexander |
Tyumen region |
|||
|
Belyaev Ivan |
Belgorod region |
|||
|
Chuev Pavel |
Belgorod region |
|||
|
Vasiliev Denis |
St. Petersburg |
|||
|
Balabanov Sergey |
Rostov region |
|||
|
Denisov Ivan |
Chelyabinsk region |
Alternative exercises
push press - one of the most popular strength crossfit exercises. It is one of the basic weightlifting exercises that works out large muscle groups and also develops coordination and flexibility.
push press
.Army press is one of the best exercises for the entire shoulder body, and the kettlebell, like an unusual projectile, helps to develop coordination of movements.
Military press kettlebells with two hands
Clean and push. For this exercise, you will need a barbell. The exercise is complex and quite difficult. Through a squat, lift the bar off the floor. When the bar reaches your knees, quickly lift the bar to your chest. The bar rests on the front of the shoulders. Fully straighten up and as you exhale, squeeze the bar over your head.