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.

The largest number of lifts of two weights is now performed in the jerk exercise. Prior to the adoption of the new Rules in 2005, the following Russian records in weight categories were entered in the 2004 WFGS directory:

up to 60 kg - Dmitry Kostygov (Babayevo), 106 lifts; up to 65 kg - Mikhail Gogolev (Rybinsk), 112 lifts; up to 70 kg - Sergey Merkulin (Yakutsk), 122 lifts; up to 75 kg - Mikhail Bibikov (Samara), 130 lifts; up to 80 kg - Andrey Kravtsov (Yelets), 144 lifts; up to 90 kg - Anasenko Anton (Omsk), 169 lifts; over 90 kg - Sergey Mishin (Kaluga), 170 lifts. Despite the increased requirements for the quality of fixation of kettlebells at the top, the record results in the clean and jerk exercise are getting higher every year. Records set at the moment can be found on the VFGS website www.vfgs.ru.

Statistical studies by V.S. Rasskazova show that the results in the clean and jerk for 17 years increased by 2.2 times, and in the snatch - by only 20%. The ratio of the average results between "jerk" and "snatch" in 2002 was 90:60 and continues to change annually in the direction of increasing results in the clean and jerk.

Leg movements

The legs perform simultaneous symmetrical movements in the vertical direction with a moderate amplitude. They play a major role in lifting weights. At this stage, the movement can be divided into two working and two preparatory. The first ones include: pushing the weights up after a semi-squat and getting up from the squat until fixation. To the second - a semi-squat, during which the quadriceps muscles of the thigh and calf muscles are preliminarily stretched for their subsequent powerful contraction, as well as a quick squat after pushing the weights up.

In the semi-squat phase, the OCTT moves down, the legs are bent at the knee and ankle joints. The feet of the entire area rest on the platform. After preliminary stretching of the extensor muscles of the legs, their rapid contraction follows to push the kettlebells up. As a result of the rapid straightening of the legs at the knees, and then in the ankle joints, a whip-like movement is obtained (alternate extension of the legs in kinematic links in the sequence: thigh-shin-foot). The pelvis rises to its maximum height, transmitting movement to the kettlebells through the iliac crests and forearm bones.

Heel lift-off during a half-squat reduces the effectiveness of pushing due to the premature activation of less powerful calf muscles. For effective leg work in the push exercise, high mobility in the ankle and hip joints is required.

The preparatory movements of the legs should also include depreciation when lowering the weights after fixation. In this phase, after lowering the weights to the level of the head, the athlete, rising on his toes, meets with his body the fall of the weights. The tension of the calf muscles and the quadriceps muscles of the thigh extinguishes the kinetic energy of the kettlebells.

Hand movements

The movements of the arms are subordinated to the movements of the legs and the movement of the whole body. When lifting weights up, the triceps muscles are mainly involved in the work to fix the weights on straightened arms. Premature tension of the muscles of the hands during pushing reduces the effectiveness of movements.

The grip of the bow of the kettlebell in the clean and jerk is always from below. The bow lies on the pad of the thumb and passes through the middle of the base of the palm (see appendix fig. 4 b, fig. 7–8). Holding the handle of the kettlebell in the palm of your hand with the force of your fingers both in the initial position before pushing out and during fixation causes excessive tension in the muscles of the forearm and tendons in the wrist joints.

After pushing out during the squat, the arms are fully extended (see appendix fig. 4, 8). Elbow joints are strengthened by the muscles surrounding them: the biceps and triceps of the shoulder, brachioradialis muscles, flexors and extensors of the hand, etc. Their tension depends on the position of the bones of the forearm. Slightly bent, it requires more muscle tension than extended, because in the second case, the extensor muscles and passive bone forces contribute to strengthening the joint (the olecranon of the ulna is firmly held in the olecranon fossa of the humerus). At the first stage of learning the technique, it is necessary to strive for the full extension of the arms during the squat.

After fixing, the arms are bent at the elbows in the same rhythm with the rise on the toes, controlling the lowering of the weights on the chest.

Trunk movements

While lifting weights up and lowering them to the chest, the torso makes rhythmic movements relative to the transverse axis of the kettlebell lifter's body.

In the initial static position, before the next expulsion, the body is tilted back, the head is in a vertical position. The curvature of the spine is characterized by flexion in the thoracic region. In the squat phase, the torso is tilted back and is on the same level with the hip line. While pushing the weights up, the shoulder girdle, rising, somewhat lags behind the lifting of the pelvis. The trunk is maximally tilted back. At the moment of the squat, to create a condition for straightening the arms, a rapid forward movement of the torso follows. Such strong movements of the body in the anteroposterior direction with a large amplitude make it difficult for beginners to rationally coordinate working and preparatory movements.

The position of the head is mostly vertical, it does not tilt or turn to the sides. However, for some leading athletes (E. Lopatin, S. Rudnev, A. Sinitsky), in the pushing phase, the movement of the head lags behind the movement of the body up. From the side it looks like tilting the head back. In fact, when viewing the exercise video frame-by-frame, it becomes noticeable that when the legs are extended and the pelvis is raised up, the head remains at the same level. Consequently, these athletes, pushing the weights up, exclude the effect of the gravity of the head, since at this moment it does not rise up.

Breathing in the starting position before the next expulsion is difficult. In beginner athletes, the gravity of the weights squeezes the abdominal cavity and chest. In this position, the stronger the support of the elbows on the iliac crests, the more breathing becomes easier, and vice versa, it becomes more difficult if the elbows rest

into the abdominal muscles. In the squat phase, the abdominal cavity and chest are even more compressed, and the athlete makes a natural exhalation. In the expulsion phase, the chest and abdomen are released from the pressure of the weights, and the athlete takes a breath.

In the squatting phase, the chest is fixed due to the tension of the muscles of the shoulder girdle, upper limbs and abdominals. Therefore, it is advisable for the athlete to exhale. It is unacceptable to hold the exhalation in this phase, which is often observed in beginners. Due to the lack of skill in breathing, some of them hold their breath until the weights are lowered after fixation.

In the position of fixing the kettlebells at the top, highly qualified kettlebell lifters perform one or two respiratory cycles, depending on the pace of the lifts. During the fixation of weights, breathing due to chest excursion is difficult, but diaphragmatic breathing is possible.

For example, video recordings of performances by ZMS S. Mishin show that, holding kettlebells in the fixation position for an average of 0.75 s (2–3 times longer than other leading kettlebell lifters), he performs 1–2 respiratory cycles due to diaphragmatic breathing ( "belly breathing") with a fixed chest.

Unstable breathing is accompanied by disruption of the heart and circulatory system, as the sucking function of the chest is weakened and blood flow in the system of the superior vena cava becomes more difficult. The latter causes stagnation of blood in the periphery and metabolic disorders (Dembo A.G., Zemtsovsky E.V., 1989).

Coordination of movements

A rational combination of movements of the legs, arms and torso, as well as breathing, provides a stable rhythmic-tempo pattern of the kettlebell lifter's motor actions. The coordinated movement of the kinematic links helps to maintain a balanced body position. Legs are the main, and often the only source of strength for lifting kettlebells. Therefore, the movements of various parts of the body obey the movements of the legs.

The jerk exercise is characterized by a complex coordination of alternate movements of the legs, torso and arms. In the starting position, before the next expulsion, the legs are straightened. The trunk is extended at the lumbar spine and flexed at the thoracic. The arms act as a support for the weights. They are pressed to the body, and the elbows rest against the iliac crests (see Appendix, Fig. 4, 7, 9).

During the semi-squat, the torso, head and arms remain in the same position as they were in the starting position. The typical movement for beginners in this phase is the movement of the torso forward, which leads to the separation of the elbows, and the weights are held due to the tension of the muscles of the arms.

The basis for the effective pushing of weights up is the consistency of a strong extension of the legs in the knee, then in the ankle joints with the movement of the body forward at the moment of the squat. In this case, the body in the thoracic and lumbar spine unbends.

After fixing, when lowering the weights to the chest, the chest is released from tension, since the muscles holding the weights at the top relax at this moment, and the athlete takes a breath. After touching the weights of the shoulders, a natural exhalation occurs. Further, the fall of the weights is amortized by the calf muscles. The trunk bends again in the thoracic spine, squeezing the air out of the lungs.

Thus, in the jerk exercise, a well-pronounced wave-like movement of the body is observed, obeying which respiratory movements are performed.

Kettlebell push exercise for a long (full) cycle

The push of kettlebells on a long cycle arose as a kind of push of two kettlebells from the chest. In this exercise, after fixing the weights at the top, they lower to the hanging position and again rise to the chest for the next push up.

The records of Russia and the world in the long cycle clean and jerk, before the adoption of new Rules in 2005, are reflected in the 2004 WFGS Handbook by weight categories:

up to 60 kg - Evgeny Lopatin (Khabarovsk), 61 lifts;

up to 65 kg - Zhernakov Arseny (St. Petersburg), 68 lifts;

up to 70 kg - Sergey Merkulin (Yakutsk), 78 lifts;

up to 75 kg - Mikhail Parshov (St. Petersburg), 84 lifts;

up to 80 kg - Sergey Leonov (Chita), 87 lifts;

up to 90 kg - Khozey Sergey (St. Petersburg), 91 lifts;

over 90 kg - Ivan Denisov (Chelyabinsk), 104 lifts.

Records set at the moment can be found on the VFGS website www.vfgs.ru.

The results in this exercise are lower than in the classic clean and jerk, since lowering the weights to the position of hanging and swinging after each lift takes a huge amount of energy from the athletes.

The multiple champion of Russia and the world MSMK A. Zhernakov was distinguished by a peculiar technique. He, performing a powerful undermining, when lifting weights to his chest, first touched the chest with weights, only then his elbows rested on the iliac crests. The record holders of Russia and the world E. Lopatin, S. Merkulin and many others, on the contrary, first setting their elbows, gently take weights on their chest.

There is no single way to perform this exercise. So, 27% of the participants of the 2004 World Championship held in Kazan, after fixing and lowering the weights on the chest, immediately dropped them into the hang and only after swinging and lifting on the chest did they pause in the initial position before the next push-out (ZMS E. Lopatin, MSMK S Merkulin and others). The rest of the participants paused both after lowering the weights on the chest and before the next push-out (MSMK A. Zhernakov, MSMK A. Melnik, etc.).

Since lifting the weights from the chest and lowering the weights to the chest are similar to the movements when performing a classic clean and jerk, then only dropping the weights into the hang and lifting them to the chest after the swing will be considered (see Appendix, Fig. 6 a, b).

Hand movements

Hand movements are the main ones when lowering the weights to the hang and the next swing and lifting them to the chest. They are subject to leg movements, tilt and straightening of the torso. The arms are the link between the weights and the body.

Weights at the beginning of the release, moving along an arc forward and down, lose their support and go into free fall. At this time, the brushes intercept the arms of the weights from the grip from below to the grip from above. Elbows, having lost support, do not spread apart, but are located next to the body. After intercepting the arms, the arms straighten out under the action of the gravity of the weights, “turning into straps” (Rudnev S.L., 2004). When undermining the weights up, the arms are also straightened. They flex only in the chest up phase, during which the temples are intercepted from an overhand grip to an underhand grip. Then the hands are pressed to the chest and the weights again find support on the forearms.

Leg movements

Legs make symmetrical movements. They perform a shock-absorbing and coordinating role when lowering weights in the backswing. During a pull-up, leg extension is the main movement that creates the force to lift the kettlebells up to chest level. After lifting weights to the chest, a slight depreciation bending of the legs in the knee and ankle joints follows.

Trunk movements

The torso, when lowering the weights in the backswing, during the undermining and vskidka on the chest, performs a balancing and coordinating role. When resetting, when the weights move forward and down, the torso leans back. When the kettlebells pass the vertical in the hang, the torso leans forward a little, the arms and torso “stick” to each other. The further movement of the kettlebells in the backswing along the arc back to the stop at the “dead” point causes a balancing tilt of the torso forward. Thus, the BCT projection of the “kettlebell-athlete” system is always located in the support area.

Breathing is coordinated with the movements of the arms and torso. The most common way to breathe is two inhalations and two exhalations in a complete cycle of the "reset - throw" movement. Inhalation occurs at the beginning of the reset, exhalation ends at the end of the swing of the kettlebells back. At the beginning of the movement of the weights forward and during the undermining, an inhalation takes place, and at the end of lifting the weights to the chest, an exhalation occurs.

However, for high-class masters, when dropping and lifting weights to the chest, three cycles of breathing are noted. During the reset, the chest is freed from the pressure of the gravity of the weights. Here the athlete takes a breath until the moment of interception of the arms of the weights. After their capture from above, the arms and the entire shoulder girdle are under load due to the action of centrifugal forces. The tension of the muscles of the shoulder girdle fixes the chest, so in this phase the athlete exhales until the swing of the kettlebells back is completed. At the beginning of the forward movement of the kettlebells, the chest does not experience strong pressure and inhalation begins, which ends with exhalation, when the kettlebells pass the lowest point, before undermining. Undermining the weights up is accompanied by a breath. During the flight of the weights upward, the inhalation ends at the moment the arches are intercepted from the grip from above to the grip from below. During cushioning, flexion of the torso at the thoracic spine causes exhalation.

Coordination of movements

The key position in the general coordination of movements is the moment of lifting the weights up after they pass the vertical, as well as the continuity and rhythm of the respiratory cycles.

Unskilled athletes, in a hurry to finish the cycle, start braking and pulling the kettlebells when they are still moving backward or are in a “dead” point, without waiting for the kettlebells themselves, like a pendulum, to come to the vertical. In this case, the rhythm of movements and breathing is disturbed.

When lifting weights upwards, the lifting force developed by the legs is applied to the weights through the body and straight arms. Having received the required number of movements, the weights rise by inertia to chest level, where they are picked up by arms bent at the elbows (see Appendix, Fig. 10).

Snatch exercise

The jerk exercise differs from other kettlebell lifting exercises in the high dynamics of asymmetric movements of the arms and legs (see Appendix, Fig. 5 a, b).

A snatch performed with one kettlebell, due to its dynamics and amplitude, stretches the spine and gives a smooth muscle load. This exercise is an excellent tool for strengthening the muscles of the back, developing flexibility, developing correct posture and preventing curvature of the spine (Rasskazov B.C., 2004).

According to the technique of execution, the snatch is the most difficult exercise in kettlebell lifting. The strength and body weight of an athlete when performing a snatch are of great, but not decisive importance (Vorotyntsev A.I., 2002).

Prior to the introduction of new Rules in 2005, the result in this exercise was defined as twice the number of lifts with a “weak” arm.

Russian records in the snatch, registered in the 2004 Directory:

up to 60 kg - Andrey Popov (Biysk), 74 lifts;

up to 65 kg - Alexander Melnik (St. Petersburg), 71 lifts;

up to 70 kg - Alexander Nesterenkov (Smolensk), 91 lifts;

up to 75 kg - Nikolai Sobolev (Rybinsk), 97 lifts;

up to 80 kg - Gomonov Vladimir (Bryansk), 99 lifts;

up to 90 kg - Salakhiev Fanis (Tatarstan), 104 lifts;

over 90 kg - Salakhiev Fanis (Tatarstan), 109 lifts.

Since 2005, according to the new WFGS rules, the result in the snatch is counted as half the sum of the lifts of both hands. The current records can be found on the VFGS website www.vfgs.ru.

We have discovered two characteristic methods of undermining. The most common way is to undermine the kettlebell by actively extending the leg of the same name, including the extension of the foot, with the body turning in the same direction. When performing the exercise in the second way, the undermining is carried out due to the synchronous extension of the legs with only a slight turn of the torso in the same direction. In the first method, the lowering of the weight in the backswing occurs along a steeper trajectory than during the ascent (see Appendix, Fig. 11). In the second method, the trajectory of lowering the weight on the lower half of the path repeats the trajectory during the swing and undermining (see Appendix, Fig. 12).

Leg movements

In the snatch exercise, the legs perform two preparatory and one working movement. The preparatory movement of the legs when lowering the kettlebell in the backswing is to absorb the fall of the kettlebell due to the tension of the calf and quadriceps muscles of the thigh. In the kettlebell lowering phase, these muscles work in a yielding mode until the arm with the kettlebell is in a vertical position. Further, moving along the trajectory of the pendulum, the weight rises, freeing the legs from the load. The second preparatory movement is made during the forward swing. The legs are again bent at the knee and ankle joints for their subsequent extension in the working movement. Depending on the method of performing the snatch in the phase of lifting the kettlebell upwards, the same-named leg in the knee and ankle joint is asymmetrically unbent at the beginning, and the opposite leg is extended only in the knee joint. In the second method of lifting the kettlebell, both legs are unbent synchronously (see Appendix, Fig. 12).

Hand movements

The movement of the arm during the snatch is coordinated with the movements of the legs and torso. In the phase of lowering the kettlebell, supination of the hand and flexion of the arm at the elbow joint occur first. Further, moving down, the weight unbends the arm. In this case, the pronation of the hand and the interception of the bow from the grip from below to the grip from above occur. The hand, accompanying the kettlebell in the backswing, remains straight until the end of the pull-up phase and bends at the elbow joint in the squat phase. The interception of the bow of the kettlebell from the grip from above to the grip from below occurs in the squat phase.

Of great importance is the ability to relax the muscles of the hand. Tight gripping of the fingers when intercepting the bow can lead to the formation of calluses on the fingers and palms, tearing of the skin, as well as to noticeable blows to the forearm in the squat and fixation phase.

Trunk movements

The trunk in the snatch exercise has a balancing and coordinating function. Lifting the kettlebell only by extending the back leads to rapid fatigue of the extensor muscles of the back and to pain in the lower back.

In the lowering phase, when the kettlebell moves forward and downward, a counterbalancing movement of the body back is made.

In the snatch exercise, the conditions for breathing are easier compared to the push and push of two kettlebells exercises in a long cycle.

At the moment of fixing the kettlebell at the top when performing an exercise with heavy (28, 30 or 32 kg) kettlebells, a low rate of movements allows you to do 1-2 respiratory cycles (inhale - exhale). Beginners in this phase use more familiar chest breathing, but highly skilled athletes use diaphragmatic breathing. When lowering the kettlebell, inhalation is performed due to chest excursion, since due to the removal of tension from the upper shoulder girdle, it is released from the action of gravity. After intercepting the handle of the kettlebell from the grip from below to the grip from above, the gravity of the kettlebell again loads the muscles of the upper shoulder girdle, creating conditions for exhalation. At the end of the swing phase, before changing the direction of movement, the horizontal and vertical components of the kettlebell's velocity are reduced to zero. Therefore, before the kettlebell moves forward, favorable conditions are created for the start of a short breath. When the kettlebell passes the lowest point, when the effect of gravity begins, it is advisable to perform a short exhalation and then immediately inhale while lifting the kettlebell up. At the moment of interception of the handle of the kettlebell from the grip from above to the grip from below, exhalation is performed until the kettlebell is fixed at the top. With this method of breathing, in one cycle of the jerk exercise, three breaths and three exhalations are obtained.

When lifting 16 kg or 24 kg kettlebells, the rate of lifting is much higher. Additionally, inhalation and exhalation during fixation are not performed. Athletes in one exercise cycle do not have time to perform more than two respiratory cycles: lowering the kettlebell - inhale, swing - exhale, undermining - inhale, fixation - exhale.

Many athletes, even with heavy weights, do not change from two-cycle breathing to three-cycle breathing. At the same time, in the swing phase, they have a breath holding (straining), which can adversely affect the level of performance, and ultimately, the results.

Coordination of movements

The exercise starts from the starting position. In this position, the weight is set at a distance of about one foot from the area of ​​​​the weight lifter's support. On the “start” command, the kettlebell lifter grabs the kettlebell with a straight hand from above, while the legs are bent at the knees, the heels do not come off the platform. The body is tilted forward, the back is straightened. The arms and torso are rigid kinematic links movably fastened in the shoulder joint.

The exercise begins with a preparatory movement - extension of the legs and a decrease in the angle of the torso. The weight, like a pendulum, moves back and forth. The suspension point is the shoulder joint, the arm is the connecting link. The weight moves back and up and, losing its kinetic energy, hangs in the “dead center”. After stopping, the kettlebell, like a pendulum, begins to move forward and down, during which the legs are bent at the knee joints, the body takes a vertical position. When bending the legs, the hip extensor muscles are pre-stretched for their subsequent powerful contraction in the working movement - undermining the kettlebell upwards.

The working movement - undermining the weight up - begins after passing the hand with the weight of the lower vertical position. When undermining, the body leans back, the legs unbend at the knee and ankle joints, the hand continues to function as a connecting link.

When performing the preparatory movement, as well as in the phase of undermining, the arm and torso remain rigid kinematic links. Bending the arm with a kettlebell and the torso (rounded back) in these phases of movement reduces the efficiency of the leg muscles. The amount of movement developed by these muscles will be lost in the extra "hinged" joints (at the elbow joint, in the lumbar and thoracic spine).

At the beginning of the squat phase, the arm with the kettlebell bends at the elbow joint, the fingers holding the kettlebell relax slightly and facilitate the interception of the kettlebell handle without slipping in the palm at the moment of intercepting the handle from the grip from above to the grip from below. At the end of the squat phase, the free flight of the kettlebell up ends with the acceptance of the kettlebell on a straightened arm. To absorb this movement, the legs are slightly bent at the knee joints. At the beginning of the exercise, there may not be such bending of the legs, however, at the end of the exercise, against the background of fatigue, the height of the free flight of the kettlebell up decreases and the squat is performed deeper.

The next preparatory movement - lowering the kettlebell in the backswing - is performed after fixing the kettlebell at the top. When lowering the weight, its path can be divided into two parts. The first part it passes during the supination of the hand, and the second - during the pronation of the hand.

Lowering begins with the kettlebell moving forward and turning it due to the supination of the hand (turning the palm towards you). Accompanying the downward movement of the kettlebell, the arm is bent at the elbow, the shoulder is brought to the body. The torso leans back, and at the level from the chin to the stomach, the handle of the kettlebell is intercepted from above. With the beginning of the lowering of the weight into free fall, it rotates around the vertical axis due to the pronation of the hand (turning the palm inward). With further downward movement, the weight in free fall unbends the arm and moves in an arc down and back due to the gravity of the weight (by inertia). With further pendulum movement of the kettlebell back and forth, the legs unbend at the knee joints, however, as fatigue increases, the angle in the knee joints begins to increase and gradually becomes equal to the angle to which the knees bend at the end of the kettlebell lowering phase.

Checklist for Chapter 4

1. List the kettlebell lifting exercises and describe the main motor actions.

2. Expand the structure of motor actions in kettlebell lifting exercises.

3. Name the main technical elements in the push exercise.

4. Name the main technical elements in the long cycle push exercise.

5. Name the main technical elements in the snatch exercise.

6. Describe the athlete's motor actions during the start (lifting weights on the chest) in the jerk exercise.

7. Describe the athlete's motor actions when performing the reset and lifting of two kettlebells on the chest in the long cycle push and pull exercise.

8. Describe the position of the athlete's kinematic links at the moment of fixing the kettlebells at the top in the jerk and snatch exercises.

Fundamentals of kettlebell lifting: teaching motor actions and training methods Vladimir Fedorovich Tikhonov

Kettlebell push exercise for a long (full) cycle

The push of kettlebells on a long cycle arose as a kind of push of two kettlebells from the chest. In this exercise, after fixing the weights at the top, they lower to the hanging position and again rise to the chest for the next push up.

The records of Russia and the world in the long cycle clean and jerk, before the adoption of new Rules in 2005, are reflected in the 2004 WFGS Handbook by weight categories:

up to 60 kg - Evgeny Lopatin (Khabarovsk), 61 lifts;

up to 65 kg - Zhernakov Arseny (St. Petersburg), 68 lifts;

up to 70 kg - Sergey Merkulin (Yakutsk), 78 lifts;

up to 75 kg - Mikhail Parshov (St. Petersburg), 84 lifts;

up to 80 kg - Sergey Leonov (Chita), 87 lifts;

up to 90 kg - Khozey Sergey (St. Petersburg), 91 lifts;

over 90 kg - Ivan Denisov (Chelyabinsk), 104 lifts.

Records set at the moment can be found on the VFGS website www.vfgs.ru.

The results in this exercise are lower than in the classic clean and jerk, since lowering the weights to the position of hanging and swinging after each lift takes a huge amount of energy from the athletes.

The multiple champion of Russia and the world MSMK A. Zhernakov was distinguished by a peculiar technique. He, performing a powerful undermining, when lifting weights to his chest, first touched the chest with weights, only then his elbows rested on the iliac crests. The record holders of Russia and the world E. Lopatin, S. Merkulin and many others, on the contrary, first setting their elbows, gently take weights on their chest.

There is no single way to perform this exercise. So, 27% of the participants of the 2004 World Championship held in Kazan, after fixing and lowering the weights on the chest, immediately dropped them into the hang and only after swinging and lifting on the chest did they pause in the initial position before the next push-out (ZMS E. Lopatin, MSMK S Merkulin and others). The rest of the participants paused both after lowering the weights on the chest and before the next push-out (MSMK A. Zhernakov, MSMK A. Melnik, etc.).

Since lifting the weights from the chest and lowering the weights to the chest are similar to the movements when performing a classic clean and jerk, then only dropping the weights into the hang and lifting them to the chest after the swing will be considered (see Appendix, Fig. 6 a, b).

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