Kettlebell lifting: training. A set of exercises with a weight

The kettlebell itself as a sports equipment was invented in the distant XVII century by the gunners of the Russian Empire. This is due to the fact that the soldiers who loaded artillery guns had to have great strength and endurance. For this, a special pen was attached to the core and trained.

This projectile was also used in circus performances of strong men, and already at the end of the 40s of the last century, kettlebell lifting began to actively form and develop. Training provided a general strengthening effect and muscle building. The foundation was laid in the USSR, after which it began to spread throughout the world.

Basic knowledge

Any exercises should be carried out exclusively with proper training, the right approach and knowledge. Weight-lifting is no exception in this sense. Training a professional athlete is unlikely to make a champion a novice, most likely he will be injured. The main goal in this case is to achieve precisely muscle endurance, and everything else will be achieved in the process.

Due to the fact that during training the emphasis is on different muscle groups, the weight for them is selected individually. Therefore, the first thing to start with first of all is to provide yourself with the necessary equipment. There are classic weights for 16, 24 and 32 kg on sale, but now you can easily find 8, or even 64 kg.

After that, it is worth sorting the weights according to the weights and exercises that will be performed with them, in such a way that the larger the muscle group, the heavier the projectile should be.

It is best to keep a special diary for yourself where you will make notes of your results: well-being, approaches, weight of shells, repetitions, periods of rest, class time and all that you consider necessary.

Kettlebell selection

In order to determine for yourself a suitable shell, when choosing it, you must do the following. It is necessary to take and lift a weight 5 times above you, and if the last two times are very difficult, it is best to take another, smaller one. In any case, less weight can be lifted several times more.

For beginners, weights of 10 kilograms are best, and after that you can always add weights.

There are also hollow shells in which you can fill sand or lead and thereby independently adjust their weight. Anyone is able to buy weights, the price of which is at an affordable level for each athlete. On average, their cost is as follows:

The benefits of weight training

Why is kettlebell lifting so good ? Training with this shell is kind of unique. This is due to the fact that the weight has a displaced center of gravity, which allows you to work out the muscles in those planes that are suitable only for kettlebell lifting. Such an effect cannot be achieved with any other projectile.

Although kettlebell training includes various sports, the list of disciplines has only two positions:

1. The push of weights in a full cycle (with lowering between the legs).
2. Classical biathlon, consisting of a jerk of a kettlebell with one hand and a push of two weights from the chest with two hands.

Despite the apparent uniformity, weight-lifting is becoming more popular among the population. The exercises are aimed at developing:

• calf muscles of the legs and quadriceps;
• shoulder girdle;
• back muscles.

What else is developing weight lifting

These exercises are designed to develop:

• strength endurance ;
• body functionality;
• spinal flexibility;
• physical strength.

Most likely, you will not be able to find another sport that could so diversely and comprehensively develop the capabilities of the body. Naturally, thanks to new fitness programs, you can try to replace training with a kettlebell, but they do not have such a well-developed methodological base, which has been tested for many years.

In addition, exercises with this projectile are the least traumatic for the joints and spine, compared with other strength disciplines.

Kettlebell lifting: training

Before you go directly to working with the weight, you first need to stretch. You can warm up the joints with a jump rope or running.

Individual strength training is often chosen . Programs for each athlete may differ in accordance with his physical form. Despite this, one specific work with a full cycle, for example, a jerk or a push, is chosen for one workout. Based on a specific task, work is determined with a heavy weight, but fewer repetitions, or with light weights with a count of time.

Next, perform the so-called auxiliary exercises, which may include a barbell. They are focused on increasing stamina and increasing strength. They include jumping from a sitting position, deadlift, standing barbell press, etc.

Due to the fact that training takes place 3-4 times a week, it is possible to work out each exercise that is part of the kettlebell lifting competition. At the same time, the body quickly enters the rhythm of voluminous and hard work, as each lesson takes place at a very high pace, because of which the results become visible relatively quickly.

An example of training highly skilled weight lifters

The kettlebell lifting federation constantly holds various competitions. In order to show good results in them, appropriate preparation is necessary. Below is a detailed plan for 4 days of training S. Rekston, champion of the RSFSR.

The first day begins with a push, then a jerk and a bench press. After that, with minimal rest time, the athlete switches to squats. Following are the exercises for the barbell press from behind the head, and the training ends with isometric exercises.

The second day starts again with a jerk and a jerk, passing into the bench with one, then with the second hand. Jumping with a barbell from a sitting position is introduced into the training, and everything ends again with isometric exercises.

The third day, like the two previous ones, begins with jerks and jerks, then the athlete proceeds to the emphasis on the uneven bars and performs flexion and extension with weight. Next, the barbell press from behind the head, isometric exercises, and finally the deadlift.

The fourth training day differs from all others in that it starts with a cross of 8 km, a maximum of 40 minutes. Further - various sports games and recovery tools.

This is an approximate training plan for masters of sports.

Properly performed exercise is the key to success

In order to understand how to properly lift a weight, it is necessary to divide the whole process into several stages.

The weight should be in front of the socks at a distance of 20 cm, feet shoulder width apart. In this case, the bow should be parallel to the feet. The weight is taken with the upper grip, with the knees bent, the body bends, and the athlete is in the starting position. The free hand is sideways.

Next, move on to the backswing. Due to the extension of the legs, the shell is torn off the floor, the hand remains straight and leaves in the backswing between the legs.

What follows is the main element - undermining. The weight is given acceleration due to the muscles of the trunk and legs. For a moment, which the athlete himself must determine, it is necessary to release the working arm from the load by bending the elbow, and then straighten it towards the projectile, which at this moment is at the “dead center”.

At this moment, you need to stand on your toes and raise your shoulder, you can make a small squat, the depth of which depends on the degree of preparation of the athlete and his experience.

Fixation is as follows. The athlete straightens his legs, stepping out of the squat, taking upright position with the working arm laid behind his head. If the competition is held by the Kettlebell Lifting Federation, then the athlete must at that moment wait for the judge’s signal, which will record the jerk. Next, the shell descends in the backswing, and the movement repeats.

Training Basics

1. Before moving directly to the main training, any athlete needs a well-designed preparatory program. Weight lifting, unlike other strength exercises, is more intense, so it is necessary to warm up the tendons, ligaments and muscles much better. This is facilitated by an exercise bike, jogging, joint gymnastics.
2. After this, it is necessary to move on to swing movements, which will prepare the ligaments for the loads.
3. Each new exercise you enter must first be worked out with a lighter weight, so as not to injure yourself.
4. It is necessary to constantly increase the intensity and load, but only when the athlete himself feels that he can do it.
5. As soon as the next goal is achieved, it means that muscle mass has grown. In order to comprehensively develop and consolidate the result, it would be effective to return to training with simulators and barbells.
6. In classical weight lifting, special attention is paid not only to the maximum working weight, but also to the amount of lifting it over a certain time. Such trifles should not be overlooked, because muscle endurance is the key to success.
7. With weights, you need to do only in multiple sets.
8. Direct road to go to your goal, no matter what.

Strength Training: Exercise Programs

Creating an optimal workout for yourself, it is worth giving preference to complex exercises that promote metabolism, as they directly affect the increase in muscle mass and the simultaneous burning of excess fat.

A striking representative of this type is the following work with the projectile. It is necessary to take the starting position, after which “pull” the weight with one hand on the shoulder and push it over your head, and in the reverse order do all this again.

The main goal of such training should be to accelerate metabolism, which provides the basis for muscle growth.

As for the exercises themselves, their choice is quite diverse, and the selection depends solely on your preferences.

Selection of the number of repetitions and working weight

The working weight and the number of repetitions must be selected individually. For some athletes, based on their physical characteristics (for example, an angular figure), it is much easier and more convenient to perform more repetitions with medium or small weights. For other athletes - the opposite.

The correct regime can be dictated by the body itself. In other words, in what range of intensity you are comfortable working, that is why you need to achieve your maximum results. Naturally, the number of repetitions should increase proportionally with the working weight.

Breath

Not only the correct execution of movements, but also the breathing system implies weight-lifting. The technique of inhaling and exhaling at the right time is almost one of the most important conditions for achieving a result. Moreover, these two points are interconnected, since the correct and easy execution of all exercises does not depress the breath and leaves it even. Moreover, the right breath at the right time makes the movement much easier.

Any deviations in one sense or another lead to a chain of errors, which in turn can lead to injuries.

In general, there are only 3 respiratory systems, but the most effective is tricyclic. At the time when there is a rise, reaching the semi-squat, a relaxed and light breath is taken. It ends with the end of the blast. Moreover, the last third of the inhalation should be carried out more intensively than its initial part.

As soon as the athlete begins to enter the semi-squat stage and straighten his arm, then an exhalation occurs. As soon as the weight begins to drop, another short breath, and when lowering, exhale.

Finally

Now that the first paragraph on basic knowledge has been completed, you can safely go to the store and buy yourself weights. The price does not particularly bite, so everyone can afford to strengthen their health. It is necessary to act right now, and not from Monday or New Year, as is customary for many.

If you take in the complex all kinds of sports (the list of which can extend to infinity), it is exercises with weights that are one of the most effective. Try it and see for yourself.