Today we will get acquainted with one of the types kettlebell lifting, which in Lately is becoming no less popular than classical combined competitions.

What is a long cycle push?

It's about pushing long cycle, 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 labor-intensive and requires a lot of energy. A very large amount of work falls on the back muscles. Therefore, in the preparatory period, it is necessary to pay attention to working with and without weights, to work specifically the back muscles. Good to use for this the following exercises: deadlift, bending, lifting weights to the chest.

The exercise “lifting weights to the chest” must be given increased attention during the preparatory period.

When lifting weights from a hanging position, you should carefully monitor the correct position of your back. When lowering the weights for the next swing, your back should be stretched like a string, you should not hunch over and allow the weights to pull your arms far behind you, otherwise the inertia of the movement of the weights will be lost and you will have to spend additional energy on accelerating them for the next lift to the chest.

Main phases of the exercise

Let's take a closer look at all the phases of lowering and lifting weights. When dropping weights from the chest, they seem to be pushed away from the body, and the more acceleration they can be given when lowering, the easier it will be to lift them back if the above errors do not occur. When lowering, the body leans back slightly until the arms are fully straightened 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 hit 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 started movement in the opposite direction, by straightening the legs and backs. 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 automaticity, so about 40% of the training time should be devoted to practicing this exercise.

Please note 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 while the weights are flying to the chest. The hand is tucked into the corner of the arch so that the arch 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 its advantage is.
After the chest lift has been mastered, you can begin training the entire exercise. We remind you that after each push the weights are lowered to the chest, then to the hang position and again to the chest, after which the push is performed.

We offer the following training principle:

Monday

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

Wednesday

1. Warm-up – 15-20 minutes;
2. 11, 12, 13, 14, 15 once;
3. The final part is walking through gymnastic apparatus.

Friday

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

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

Perseverance and hard work will certainly affect the results shown.

I reviewed the general methodology of training in kettlebell lifting and promised that I would further dwell in detail 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 heaviest exercise - the kettlebell push.

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

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

Classic push

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

“Start” the athlete throws the weights onto his chest and begins lifting them up. The competition goal is to complete the most lifts within 10 minutes. I would like to describe some of the nuances of this exercise, namely the position of the hands, the position of the legs, the position of the weight in the palm.

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. At the “Start” command, the athlete throws weights onto his chest and begins lifting.

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

When throwing, the weight should be positioned in the palm of your hand in such a way that the possibility of it falling out during the exercise is excluded. The only correct option for the location of the weight is, so to speak, a diagonal arrangement in the palm: the bow of the weight 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 involuntary displacement or loss of the projectile is completely eliminated. It should be noted that this position of the arch is similar when performing all kettlebell lifting exercises.

Further, after throwing, or rather simultaneously with throwing weights onto the chest, the athlete sets his elbow joints in such a way as to most effectively use them as levers during the lifting process. The elbow joints are installed 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 the elbow joint to be positioned correctly, use weightlifting belt. The upper edge of the belt in this case will also be a good basis for placing the elbow joints.

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

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

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

Jerk

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

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

The snatch, unlike the clean and jerk, is performed with one kettlebell for 10 minutes with each hand alternately. When performing a snatch, only one change of hands is allowed.

So, jerk.

When performing a snatch, the athlete begins the movement from the initial “kettlebell down” position. In the trajectory of movement of the weight in a snatch, we can conditionally distinguish 4 points: the point of swing, the point of detonation of the weight, the point of inserting the hand into the arch of the weight, and the end point - the point of fixation of the hand with the weight.

Let's take a closer look at the entire trajectory of the weight's movement. The swing point is the extreme point from which the forward and upward movement of the weight begins. For the most effective implementation exercise, this point should be located as far back as possible between the athlete’s legs.

This is necessary for maximum inertial force when moving the weight, in order to reduce the load on the arm muscles. So, from the point of the swing, the weight begins an inertial movement forward and upward.

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

The point at which the inertial force stops moving the weight is the point at which the weight explodes. 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 weight reaches the detonation point?

When the trajectory of the weight reaches the detonation point, the athlete must make certain efforts to ensure its further movement. At the point of detonation, the athlete makes a sharp reverse movement of the shoulder joint of the arm with the weight back and up, which creates additional force for further movement of the weight.

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

• Detonation
• Fixation
• Fixation Rotation of the weight
• Interception of the bow
• Lowering the kettlebell into the backswing
• Interception of the bow

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 from the point of view of execution technique and from the point of view of the athlete’s physical expenditure. This is due to the work that the athlete performs. When performing the exercise, almost all major muscle groups are involved: muscles of the back, legs, arms, shoulder girdle. Thus, from technical readiness The result directly depends on the athlete and his physical and functional capabilities.

The technique of performing the exercise is similar to the technique of performing the classic push. However, there are also distinctive features, which consist mainly in the dumping and throwing of weights.

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

There are two options for performing this exercise: with a quick release of the 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 to the second. This is again often due to their physical and functional condition.

So, let's start with 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 placing the elbows similarly to the classic push. The peculiarity of casting is that the athlete must choose the necessary trajectory of movement of the arms with weights, which will most effectively and with the least energy consumption allow the weights to be thrown onto the chest.

I suggest considering the following casting option.

When the hands come out of the swing, at the end of the inertial movement, the athlete explodes the weights.

Further, at the point when the hands with the weights are in front of the body, the athlete begins to insert his hands into the arches while simultaneously bringing the weights together. In the final phase of the cast, the elbows are placed in the crests of the iliac bones simultaneously with the weights resting on the shoulder joints.

It is important to move your elbow joints out to the sides or up as little as possible, which will significantly reduce energy costs when performing the exercise.

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

It goes like this. The athlete performs a sharp release of weights either immediately, along a tangential trajectory, down, or with preliminary emphasis on the crests of the iliac bones. When reset important nuance is the further trajectory of movement of the weights. Thus, some athletes begin casting from a hanging position with the weights below without preliminary inertial movement of the weights back and forth. This option is undoubtedly the most energy-consuming and, as a result, the least effective.

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

In this case, an additional step to the side can be used when making a swing. If, when releasing the weights, the athlete does not rotate them, and the weights move in parallel, then a narrow stance of the legs will not be a big hindrance during the swing.

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

The long cycle kettlebell push is one of the most powerful men's exercises that develops the muscles of the arms and shoulders, and is also competitive. Do you want to have powerful biceps, forearms, deltoids, and a strong grip? Do long cycle push-ups at least 2 times a week.

Long cycle kettlebell push: video

Rules for performing the exercise

Each exercise with weights is technically more difficult, so it is imperative to stretch your hands and shoulders well before starting the exercise so as not to injure your joints.

1. Before starting the exercise, the kettlebell stands in front of you, feet shoulder-width apart. Take the weight in your hand.
2. Swing the weight between your legs and throw it over your shoulder. The elbow of the working hand is pressed to the body. The torso is tilted back slightly to compensate for the weight of the kettlebell.
3. Next, perform a squat so that, sharply extending your legs, you tear the weight upward.
4. Next, return the kettlebell to your shoulder (springing your legs)
5. Lower the weight down towards your groin area.

This is called a long cycle: first the weight is thrown to the shoulder, then the push, then returned to the shoulder and lowered down. Repeat the long cycle the required number of times with one hand, then with the other.

When working for time (usually 1 to 5 minutes), change hands every 5 to 10 repetitions. Find your optimal number of continuous repetitions with one arm. This could be, for example, 6, 7 or 9 repetitions.

Note: The long cycle jerk can be performed 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 the key points of the exercise is holding the weights on the chest. A good place to start is to develop this skill. Hold two weights on your shoulders statically, observing correct technique. The elbows rest against the body, the shoulders are relaxed, the back is tilted back. The hand and forearm form a straight line. When swinging the weights, the body leans forward, the back is straight. Then the weight begins to move down and forward, moving the body back. We place our elbows point-blank. Next comes the kettlebell push. We push the projectile out with our feet, performing a squat. The arms are straightened vertically upward.

The video also explains the variations of this exercise: releasing weights on the shoulders through a support, releasing weights from the top position (a more complicated version, suitable for stronger shoulders), releasing plus a power lift. Choose the most convenient option for yourself.

Description of the exercise

The long cycle push of a kettlebell is basic in kettlebell lifting and is one of the most difficult, since it consists of several exercises: lifting the kettlebell with a swing and pushing the kettlebell with one hand. The exercise is considered more popular among men, but is also suitable for women. In competition, the long cycle clean and jerk is performed by both sexes.

This exercise consists of two independent exercises:

Raising weights to the chest with a swing	Kettlebell push with one hand
A basic exercise in kettlebell lifting, which is aimed at developing the muscles of the shoulder trunk, and also serves as a lead-in exercise to the one-handed kettlebell push, the two-handed kettlebell push, and the full cycle kettlebell push. The exercise involves swinging a weight between your legs and lifting it onto your chest.	A basic competitive exercise in kettlebell lifting, which is aimed at developing endurance and working out the entire shoulder girdle. The one-arm kettlebell push is a more complex exercise and consists of pushing the weight vertically upward; during the push, the legs are squatted, thereby taking the load onto themselves.

Muscles involved in the exercise

Let's look at what muscles work when performing a long cycle push of a kettlebell. During the push, the kettlebell works a large number of various muscle groups, the main load falls on deltoids and leg muscles. An auxiliary role is played by the triceps, biceps, forearm, quadriceps, gluteal muscles, trapezius muscles, top part back, as well as core muscles ( psoas muscles and press).

Some muscles work more, some less, which, in particular, depends on the technique of performing the push, but, nevertheless, the push allows you to work almost the entire body. It is especially important to practice coordination of movements, their synchronization and sequence, so as not to get confused and not cause injury to yourself.

Shoulder warm-up

Before performing the exercise, you should thoroughly stretch the muscles of the shoulder girdle to avoid injury. An example of a warm-up is given in the following video.

Rank standards and records

The long cycle kettlebell jerk is a challenging competitive exercise. Below are the category standards for men and women, as well as Russian records among men with a 32 kg kettlebell.

TABLE OF DIFFERENT STANDARDS FOR MEN:

Weight category (kilogram)	MSMK kettlebell 32kg	MS kettlebell 32kg	KMS kettlebell 32kg	I kettlebell 24kg	II kettlebell 24kg	III kettlebell 24kg	I(yu) kettlebell 16kg	II(yu) kettlebell 16kg	III(ju) 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 DIFFERENT STANDARDS FOR WOMEN:

DC push (number of weight 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

Records of Russia. 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	Saint Petersburg
	Balabanov Sergey	Rostov region
	Denisov Ivan	Chelyabinsk region

Alternative exercises

Press press - one of the most popular CrossFit strength exercises. It is one of the basic weightlifting exercises that works large muscle groups and also develops coordination and flexibility.

Press press

.The military press is one of the best exercises for the entire shoulder body, and the kettlebell, as an unusual apparatus, helps develop coordination of movements.

Military two-hand kettlebell press

Clean and jerk. To perform this exercise you will need a barbell. The exercise is complex and quite difficult. Lift the barbell off the floor through a squat. When the bar reaches your knees, quickly lift the barbell toward your chest. The bar rests on the front of the shoulders. Straighten up completely and, as you exhale, press the barbell overhead.

Senior Lecturer at the Department of Physiology and Sports

Stavropol Military Institute of Communications

Master of Sports of the USSR in kettlebell lifting

Colonel Apanasenko Igor Borisovich

PREDICTING RESULTS IN Kettlebell Sports

In modern, sports world increased demands are placed on the level of motor functions of the body. To solve these issues, new training methods are being developed in order to expand the boundaries of human capabilities. When preparing athletes for competitions, the urgent problem of determining their individual pre-race performance always arises. physical condition. However, it is not recommended to do control assessments frequently, since excessive consumption of nervous and muscle energy can lead to an inevitable decline physical fitness athlete, disruption of the course of the planned training process. By processing normative, statistical and experimental data, the author has developed a technique that makes it possible to accurately determine the predicted results of athletes of weight categories 80, 90 and over 90 kg in the long cycle push of two kettlebells with both hands. Data tested in practice prove that the ratio of weights weighing 24 and 32 kg is sufficiently proportional to put them in a graphical dependence. This allows you to determine with great certainty the level of physical readiness of the athlete during planned training and, if necessary, quickly make changes to the volume and intensity of the load. When preparing for competitions, weights of 24, 25, 27, 28, 30, 32 kg are mainly used. In order to determine the result of a kettlebell lift, it is not necessary to estimate maximum scales. To do this, it is enough to time the time during training (it is equal to 10 minutes) with any weight of weights with which the training is carried out.For example, an athlete performed the exercise of jerking two weights weighing 28 kg 90 times. We determine it according to the schedule sports uniform with weights 32 kg – 60 lifts (Fig. 1).

In a similar way, you can predict results above the initial level. To do this, you need to find a control point on the chart that corresponds to the expected result. So, to achieve the goal of 75 lifts with 32 kg weights, passing control points corresponds to: 24 kg kettlebells - 150 lifts, 26 kg kettlebells - 131 lifts, 28 kg kettlebells - 112 lifts. When preparing for competitions, using this training load schedule, you can achieve maximum results. Moreover, this technique accurately determines the boundary of equality of strength and endurance, and the deviation from the proportion allows us to suggest where correction needs to be made in insufficient development preparation physical qualities– strength and endurance.

In the same way, using this forecasting method, it is possible to construct a graphical dependence for weights of 24 and 32 kg when training boys and juniors. It should be noted that the athlete’s qualifications must be at a sufficient level to ensure that the exercise is completed within the time allotted by the regulations. Moreover, the most reliable predicted results are within the optimal equilibrium limits of 28 kg for weights weighing 32 kg and 20 kg for weights weighing 24 kg. Based on the outlined forecasting system, it is proposed to consider the ratio of the standards of the 1st, 2nd, 3rd category in the push of two weights with both hands along a long cycle and determine the graphical dependence of the forecasting results.

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The largest number of lifts of two weights is now performed in the push exercise. Before the adoption of the new Rules in 2005, the following Russian records for weight categories:

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

Statistical research by V.S. Rasskazov show that the results in the clean and jerk increased by 2.2 times over 17 years, and in the snatch - by only 20%. The ratio of average results between the “jerk” and “snatch” in 2002 was 90:60 and continues to change annually towards increasing results in the clean and jerk.

Movements performed by the legs

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

In the half-squat phase, the OCTT moves downwards, the legs bend at the knees and ankle joints. The entire area of ​​the feet rests on the platform. After preliminary stretching of the leg extensor muscles, they are followed by a rapid contraction to push the weights upward. As a result of rapid straightening of the legs at the knees, and then at 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 weights through the iliac crests and forearm bones.

Lifting your heels during a half squat reduces the efficiency of the push due to the premature activation of the less powerful calf muscles. For effective leg work in the push exercise, high mobility in the ankles and feet is necessary. hip joints.

Preparatory movements of the legs also include shock absorption 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 the fall of the weights with his body. Tension in the calf muscles and quadriceps muscles hips, the kinetic energy of the weights is extinguished.

Hand movements

Hand movements are subordinated to leg movements and movement of the whole body. When lifting weights upward, the work mainly involves the triceps muscles to fix the weights on straightened arms. Premature tension of the arm muscles during pushing reduces the effectiveness of the movements.

The grip of the kettlebell arch in the clean and jerk is always from below. The bow lies on the pillow thumb and passes through the middle of the base of the palm (see Appendix Fig. 4 b, Fig. 7–8). Holding the arch of the weight 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 straightened (see Appendix Fig. 4, 8). The elbow joints are strengthened by the muscles surrounding them: biceps and triceps muscles 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 straightened, because in the second case, the extensor muscles and passive bone forces contribute to strengthening the joint (the olecranon process of the ulna is firmly held in the olecranon fossa humerus). At the first stage of learning the technique, you must strive to fully straighten your arms during the squat.

After fixation, the arms are bent at the elbows in the same rhythm with raising the toes, controlling the lowering of the weights to the chest.

Torso movements

While lifting the weights up and lowering them onto the chest, the torso makes rhythmic movements relative to the transverse axis of the weightlifter’s body.

In the original static position before the next push-out, 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. During the squat phase, the torso is tilted back and is at the same level as the hip line. When pushing weights upward, the shoulder girdle, rising, lags somewhat behind the rise of the pelvis. The torso is tilted backward as much as possible. At the moment of squatting, to create the condition for straightening the arms, a rapid movement of the torso follows. Such strong movements of the torso in the anteroposterior direction with a large amplitude make it difficult for beginners to rationally coordinate working and preparatory movements.

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

Breathing in the starting position before the next push-out is difficult. For beginning athletes, the gravity of weights compresses the abdominal cavity and chest. In this position, the stronger the support of the elbows on the crests of the iliac bones, the more breathing becomes easier, and vice versa, it becomes more difficult if the elbows rest

are embedded in the abdominal muscles. In the squat phase, the abdominal cavity and chest are subjected to even more compression, and the athlete exhales naturally. During the push-out phase, the chest and abdomen are released from the pressure of the weights, and the athlete inhales.

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

In the position of fixing the weights at the top, highly qualified weightlifters perform one or two breathing cycles, depending on the tempo of the lifts. While fixing weights, breathing due to excursion chest difficult, but diaphragmatic breathing is possible.

For example, video recordings of performances by ZMS S. Mishin show that, holding the weights in the fixation position for an average of 0.75 s (2–3 times longer than other leading weightlifters), 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 suction function of the chest is weakened and the flow of blood in the superior vena cava system is hampered. The latter causes blood stagnation 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, ensures a stable rhythm and tempo pattern of the kettlebell lifter’s motor actions. The coordinated movement of kinematic links helps maintain a balanced body position. The legs are the main, and often the only source of strength for lifting weights. Therefore, the movements of various parts of the body are subordinated to the movements of the legs.

The push exercise is characterized by complex coordination of alternating movements of the legs, torso and arms. In the starting position, before the next push-out, the legs are straightened. The torso is extended at the lumbar spine and bent at the thoracic spine. The hands serve as a support for the weights. They are pressed to the body, and the elbows rest against the crests of the iliac bones (see Appendix, Fig. 4, 7, 9).

During the half-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 a forward movement of the torso, which leads to the lifting of the elbows, and the weights are held by tension in the arm muscles.

The basis for effectively pushing weights upward is the coordination of strong extension of the legs at the knee, then at the ankle joints with the forward movement of the torso at the moment of squatting. In this case, the torso in the chest and lumbar regions the spine is extended.

After fixation, when lowering the weights onto the chest, the chest is freed from tension, since the muscles holding the weights up relax at this moment, and the athlete inhales. After the weights touch your shoulders, a natural exhalation occurs. Further, the fall of the weights is absorbed calf muscles. The torso bends again at the thoracic spine, squeezing the air out of the lungs.

Thus, in the push exercise there is a well-defined wave-like movement of the torso, subordinate to which breathing movements are performed.

Long (full) cycle push and pull exercise

The long cycle kettlebell push arose as a variation of the two kettlebell push from the chest. In this exercise, after fixing the weights at the top, they are lowered to a hanging position and again raised 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 the new Rules in 2005, are reflected in the 2004 WFGS Handbook for weight categories:

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

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

up to 70 kg - Merkulin Sergey (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.

The records set so far 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 a hanging position and swinging after each lift takes a huge amount of energy from athletes.

Multiple Russian and world champion MSMK A. Zhernakov was distinguished by his unique technique. When performing a powerful lift, when lifting weights to his chest, he first touched the weights to his chest, only then did his elbows rest against the crests of the iliac bones. Record holders of Russia and the world E. Lopatin, S. Merkulin and many others, on the contrary, first placing their elbows, gently take the weights to the chest.

There is no one way to do this exercise. Thus, 27% of the participants in the 2004 World Championships, held in Kazan, after fixing and lowering the weights to the chest, immediately dropped them into a hanging position and only after swinging and lifting to the chest did they pause in the starting position before the next push-out (ZMS E. Lopatin, MSMK S Merkulin, etc.). The rest of the participants paused both after lowering the weights onto the chest and before the next push-out (MSMK A. Zhernakov, MSMC A. Melnik, etc.).

Since lifting weights from the chest and lowering weights onto the chest are similar to the movements when performing a classic push, then only dropping the weights while hanging 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 hanging position and the next swing and lifting them to the chest. They are subject to leg movements, bending and straightening of the torso. The arms are the connecting link between the weights and the torso.

At the beginning of the release, the weights, moving in an arc forward and down, lose support and go into free fall. At this time, the hands intercept the arches of the weights from the grip from below to the grip from above. The elbows, having lost support, do not spread to the sides, but are located next to the body. After intercepting the arches, the arms straighten under the influence of the gravity of the weights, “turning into straps” (Rudnev S.L., 2004). When lifting the weights upward, the arms are also straightened. They bend only in the chest lifting phase, during which the arms are intercepted from the grip from above to the grip from below. Then the arms are pressed to the chest and the weights again find support on the forearms.

Movements performed by the legs

The legs make symmetrical movements. They play a shock-absorbing and coordinating role when lowering the weights into the swing. During the lift, leg extension is the main movement that creates the force of lifting the weights up to chest level. After lifting the weights to the chest, there is a slight shock-absorbing flexion of the legs at the knee and ankle joints.

Torso movements

The torso plays a balancing and coordinating role when lowering the weights into the swing, during the lift and throwing up onto the chest. During the release, as the weights move forward and down, the torso leans back. When the weights pass the vertical while hanging, the torso leans forward slightly, the arms and torso “stick” to each other. Further movement of the weights in the backswing in an arc until they stop at the “dead” point causes a balancing tilt of the torso forward. Thus, the projection of the GCT 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 of breathing is two inhalations and two exhalations for a full cycle of the “drop-throw” movement. Inhalation occurs at the beginning of the release, exhalation ends at the end of the backswing of the weights. At the beginning of the movement of the weights forward and during the lift, an inhalation occurs, and at the end of lifting the weights to the chest, an exhalation occurs.

However, among high-class masters, three breathing cycles are observed when dropping and lifting weights to the chest. During the release, the chest is freed from the pressure of gravity of the weights. Here the athlete inhales until the handles of the weights are intercepted. After they are grabbed from above, the arms and the entire shoulder girdle experience stress due to the action of centrifugal forces. The tension in the muscles of the shoulder girdle fixes the chest, so in this phase the athlete exhales before completing the back swing of the weights. At the beginning of the forward movement of the weights, the chest does not experience strong pressure and an inhalation begins, which ends with an exhalation, when the weights pass the lowest point, before the explosion. Lifting the weights upward is accompanied by inhalation. During the upward flight of the weights, the inhalation ends at the moment of intercepting the arms from the grip above to the grip below. During depreciation, flexion of the torso in the thoracic spine causes exhalation.

Coordination of movements

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

Low-skilled athletes, in a hurry to complete the cycle, begin braking and pulling weights when they are still moving backwards or are at a “dead” point, without waiting for the weights themselves, like a pendulum, to come to the vertical. At the same time, the rhythm of movements and breathing is disrupted.

When lifting weights upward, the lifting force developed by the legs is applied through the torso and straight arms to the weights. 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 snatch exercise differs from other kettlebell lifting exercises in the high dynamics of asymmetrical 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 way to strengthen the back muscles, develop flexibility, and develop correct posture and prevention of spinal curvature (Rasskazov B.C., 2004).

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

Before the introduction of the new Rules in 2005, the result was this exercise was defined as twice the number of lifts with the “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 - Melnik Alexander (St. Petersburg), 71 lifts;

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

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

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

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

over 90 kg - Salahiev 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 arms. The records set so far can be found on the VFGS website www.vfgs.ru.

We have discovered two characteristic methods of detonation. The most common method is to lift the weight by actively extending the leg of the same name, including 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 rotation of the torso in the same direction. In the first method, the lowering of the weight in the swing occurs along a steeper trajectory than when lifting (see appendix, Fig. 11). In the second method, the trajectory of lowering the weight at the lower half of the path repeats the trajectory during the swing and lift (see appendix, Fig. 12).

Movements performed by the legs

In the leg jerk exercise, two preparatory and one working movements are performed. The preparatory movement of the legs when lowering the weight into the swing is to absorb the fall of the weight due to the tension of the calf and quadriceps muscles of the thigh. In the lowering phase of the kettlebell, these muscles work in a yielding mode until the hand with the kettlebell passes in a vertical position. Further, moving along the trajectory of the pendulum, the weight rises upward, 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 jerk, in the upward lifting phase of the weight, the leg of the same name is first extended asymmetrically at the knee and ankle joints, and the opposite leg is extended only at the knee joint. In the second method of lifting weights, both legs are simultaneously extended (see Appendix, Fig. 12).

Hand movements

The movement of the arm during the jerk is coordinated with the movements of the legs and torso. In the phase of lowering the weight, the hand first supination and the arm bends in elbow joint. Further, moving down, the weight extends the arm. In this case, the hand pronates and the arch is intercepted from the grip from below to the grip from above. The arm, accompanying the kettlebell in the swing, remains straight until the end of the lifting phase and bends at the elbow joint in the squatting phase. Intercepting the handle of the kettlebell from the grip from above to the grip from below occurs in the squat phase.

Great importance has the ability to relax the muscles of the hand. Tight squeezing of the fingers when intercepting the arch can lead to the formation of calluses on the fingers and palms, tearing of the skin, as well as noticeable blows to the forearm during the squatting and fixation phase.

Torso movements

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

In the lowering phase, when the weight moves forward and down, a balancing movement of the torso is made backward.

In the snatch exercise, the conditions for breathing are easier compared to the clean and jerk exercises and pushing two weights in a long cycle.

At the moment of fixing the weight at the top when performing an exercise with heavy (28, 30 or 32 kg) weights, a low tempo of movements allows you to do 1-2 breathing cycles (inhale - exhale). Beginners in this phase use chest breathing, which is more familiar to them, but highly qualified athletes use diaphragmatic breathing. When lowering the weight, you inhale due to the excursion of the chest, since due to the release of tension from the upper shoulder girdle, it is freed from the action of gravity. After intercepting the arch 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 speed of the weight decrease to zero. Therefore, before the weight begins to move forward, favorable conditions are created to begin short breath. When the weight passes the lowest point, when the effect of gravity begins, it is advisable to exhale briefly and then immediately inhale while lifting the weight upward. At the moment of intercepting the arch of the weight from the grip from above to the grip from below, exhale until the weight is fixed at the top. With this method of breathing, in one cycle of the jerk exercise, three inhalations and three exhalations are obtained.

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

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

Coordination of movements

The exercise begins from the original starting position. In this position, the kettlebell is installed at a distance of approximately one foot from the support area of ​​the kettlebell. At the “start” command, the weight lifter grabs the handle of the weight from above with his straight hand, while his legs are bent at the knees and his heels do not come off the platform. The torso is tilted forward, the back is straightened. The arms and torso are rigid kinematic links, movably fastened at the shoulder joint.

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

Labor movement- lifting the weight upwards - begins after the hand with the weight passes through the lower vertical position. When undermining, the torso bends back, the legs extend at the knee and ankle joints, and the hand continues to serve as a connecting link.

When performing the preparatory movement, as well as in the detonation phase, the arm and torso remain rigid kinematic links. Bending the arm with the kettlebell and the torso (rounded back) during these phases of the movement reduces the efficiency of the leg muscles. The amount of movement developed by these muscles will be lost in unnecessary “hinge” joints (in the elbow joint, in the lumbar and thoracic regions 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 make it easier to intercept the bow of the kettlebell without slipping in the palm at the moment of intercepting the bow from the grip from above to the grip from below. At the end of the squat phase, the free flight of the weight upwards is completed by receiving the weight onto the 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, but at the end of the exercise, due to fatigue, the height of the free flight of the weight up decreases and the drop is performed deeper.

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

Lowering begins with moving the weight forward and turning it due to supination of the hand (turning the palm towards you). Accompanying the downward movement of the weight, the arm bends at the elbow, the shoulder is brought towards the body. The torso bends back, and at the level from the chin to the stomach, the handle of the weight is intercepted from above. As the weight begins to lower into free fall, it rotates around a vertical axis due to pronation of the hand (turning the palm inward). At further movement downward, the weight in free fall extends 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 weight back and up, the legs are extended 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 lowering phase of the weight.

Test questions for Chapter 4

1. List the exercises of kettlebell lifting and describe the basic motor actions.

2. Reveal 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 when performing a start (lifting weights to the chest) in the push exercise.

7. Describe the motor actions of an athlete when performing the release and lifting of two weights on the chest in the long cycle push exercise.

8. Describe the position of the athlete’s kinematic links at the moment of fixing the weights at the top in the clean and jerk exercises.