Kettlebell lifting: training. Complex exercises with weight

In itself, a weight like a sports projectile was invented in the distant 17th century by the gunners of the Russian Empire. This is due to the fact that soldiers who loaded artillery guns, had to have great strength and endurance. It was for this purpose that a special pen was attached to the core and trained.

Also this projectile was also used in circus numbers of strong men, and already in the late 40s of the last century the kettlebell lifting began to actively form and develop. Training provided a general strengthening effect and muscle building. The beginning was laid in the USSR, after which it began to spread all over the world.

Basic knowledge

Any exercises should be carried out only with proper preparation, the right approach and knowledge. There is no exception in this sense and kettlebell lifting. Training a professional athlete is unlikely to be able to make a freshman champion, most likely he will get injured. The main goal in this case is the achievement of muscular endurance, and everything else will be achieved in the process.

Due to the fact that during the training, emphasis is placed on different muscle groups, then the weight for them is selected individually. Therefore, the first thing to begin with is to provide yourself with the necessary equipment. On sale there are classic weights of 16, 24 and 32 kg, but now you can easily find 8 and even 64 kg without problems.

After that, it is necessary to sort the weights by the weights and exercises that will be performed with them, from such calculation that, the larger the muscle group, the harder the projectile should be.

It is best to have a special diary for yourself where you will write down your results: well-being, approaches, shell weights, repetitions, rest periods, class time and everything that you deem necessary.

Selection of weights

In order to determine for yourself a suitable shell, when choosing it, you need to do the following. It is necessary to take and lift a weight over yourself 5 times, and in the event that the last two times are given very hard, it is best to take another, smaller. In any case, a smaller weight can be raised by several times more.

Beginners are best suited weight weights 10 kilograms, and after you can always add weights.

There are also hollow shells into which sand or lead can be filled 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:

Weight is 8 kg.	800-1000 rubles.
Weights of 16 kg.	1000-1200 rubles.
Weight is 24 kg.	1200-1350 р.
Weight is 32 kg.	1350-1500 p.

Benefits of weight training

What is so good in kettlebell lifting? Training with this projectile is a 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 only weight exercises are suitable for. Such an effect can not be achieved with any other projectile.

Although training with weight includes various kinds of sports, the list of disciplines has only two positions:

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

Despite the apparent monotony, kettlebell sport is becoming more popular among the population. Exercises are aimed at development:

• Calf muscles of legs and quadriceps;
• The shoulder girdle;
• Muscles of the back.

What else develops kettlebell lifting

These exercises are designed to develop:

• Power endurance ;
• Functional capabilities of the organism;
• Flexibility of the spine;
• Physical strength.

Most likely, you will not be able to find another kind of sport that could develop such a multifaceted and complex ability of the body. Naturally, thanks to the new fitness programs, you can try to replace training with weight, but they have not developed a methodical base that has been tested for many years.

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

Kettlebell lifting: training

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

Often selected individual strength training. The programs for each athlete may differ in accordance with his physical form. Despite this, one specific work with a full cycle is selected for one training session, for example, a jerk or a push. Based on a specific task, it is determined to work with heavy weight, but with fewer repetitions, or with light weights with time counting.

Then carry out the so-called subsidiary exercises, which may include a bar. They are focused on increasing stamina and increasing strength. They include jumping out of sitting position, deadlift, standing bar press, etc.

Thanks to the fact that the training is held 3-4 times a week, it is possible to work out every exercise that enters the kettlebell lifting competition. The organism thus quickly enters the rhythm of voluminous and heavy work, as each session is held at a very high rate, because of which the results become visible relatively quickly.

Example of training highly skilled weight-lifters

The Kettlebell Federation is constantly holding 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 jolt, then a jerk and a press. After this, with minimal time for rest, the athlete moves to squats. Followed by the exercises on the bench press from behind the head, and the training ends with isometric exercises.

The second day starts again with a push and a jerk, turning into a press of one, then the second hand. In training, jumping out with a bar from sitting position, and ending all again with isometric exercises are introduced.

The third day, like the two previous ones, begins with jerks and jerks, then the athlete moves to the stop on the uneven bars and conducts flexion and extension with burdening. Then press the bar because of the head, isometric exercises, and finally the deadlift.

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

This is an approximate plan for training masters of sports.

Properly executed exercise is the key to success

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

The weight must be in front of the toes at a distance of 20 cm, legs at the width of the shoulders. In this case, the shackle should be parallel to the feet. The weight is taken by the upper grip, with bent knees bends the trunk, and the athlete is in the starting position. The free hand is diverted to the side.

Further we pass to the swing. Thanks to the extension of the legs, the shell detaches from the floor, the hand remains straight and leaves in the swing between the legs.

Then follows the main element - detonation. Gear 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 folding the elbow, and after that - straightening towards the projectile, which at this moment is in the "dead center".

At this point, you need to get on your toes, and raise your shoulder, you can make a small paddock, the depth of which depends on the degree of training of the athlete and his experience.

Fixation occurs as follows. The athlete straightens his legs, leaving the squat, taking upright position along with the working arm, which is taken away from the head. If the competition is conducted by the Kettlebell Federation, then the athlete must wait for the signal of the referee at that moment to fix the jerk. Further, the projectile drops in the swings, and the motion repeats.

Basics of training

1. Before you go directly to the basic training, any athlete needs a well-prepared training program. Kettlebell lifting, in contrast to other strength exercises, is more intense, so it is necessary to warm 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 to the fly movements, which will prepare the bundles for the loads.
3. Each new exercise to be introduced must first be worked out with a lighter weight, in order not to injure yourself.
4. It is necessary to constantly increase the intensity and load, but only when the athlete himself feels that it is under his power.
5. As soon as the next goal is achieved, it means that the muscle mass has grown. To comprehensively develop and consolidate the result, it would be effective to return to training with simulators and bars.
6. In the classical kettlebell lifting, special attention is paid not only to the maximum working weight, but also to the amount of its lifting for a certain time. Such small things should not be overlooked, because muscular endurance is the key to success.
7. We need to deal with kettlebells only in multi-set sets.
8. The direct way to go to your goal, no matter what.

Strength Training: Exercise Programs

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

A bright representative of this type is the next work with the projectile. It is necessary to accept the starting position, after which "pull out" the weight with one hand on the shoulder and push it over your head, and in reverse order to do it all again.

The main goal of such trainings should be the acceleration of metabolism, which provides the basis for muscle growth.

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

Selection of the number of repetitions and working weight

The working weight and the number of repetitions must be selected individually. To 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 scales. To other athletes - on the contrary.

The correct mode can dictate the body itself. In other words, in what range of intensity you are comfortable working, then you must achieve your maximum results. Naturally, the number of repetitions should increase proportionally with the working weight.

The usual range of repetitions	When to increase weight
5-8	9-10
8-14	15-17
14-20	21-26

Breath

Not only the correct execution of movements, but the breathing system also implies kettlebell lifting. The technique of breathing in and out at the right time is almost one of the most important conditions for achieving a result. Moreover, these two points are interrelated, since the correct and unconstrained execution of all exercises does not take off breath and leaves it flat. At the same time, the right breath at the right moment makes the movement much easier.

Any deviation in one sense or another leads 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 the tricyclic system. At a time when there is a rise, reaching the half-squat, is a laid-back and easy breath. It ends with the end of the explosion. And the last third of the inspiration should be carried out more intensively than its initial part.

As soon as the athlete begins to enter the stage of the half-squat and straighten his hand, at that moment, exhalation takes place. As soon as the weight drops, one more short breath, and at lowering - exhalation begins.

Finally

Now, when the first paragraph on basic knowledge is completed, you can safely go to the store and buy yourself a weight. The price does not bite very much, so everyone can afford to strengthen their health. Act now, right now, not Monday or New Year, as many people do.

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