Laurence Clemente, Author at Breaking Muscle

The Beginner’s Guide to Competing in Kettlebell Sport

Laurence Clemente — Sat, 16 Oct 2021 16:55:14 +0000

When your love for a sport is all consuming and you live it and breathe it every day with a passion, it can be easy to forget that not everyone understands what it is about, or even knows about it. That happens to me a lot. Kettlebell sport is ingrained deeply in my life.

I train for kettlebell sport, I coach my athletes in it, and I write about it. My wife is also a kettlebell lifter and coach. So you can imagine that I can still be taken by surprise when someone tells me they haven’t got a clue about kettlebell sport. But I’m always happy to explain.

Me at a kettlebell sport competition.

Kettlebells: Not Just for Fitness

Most gym goers and trainers have experienced kettlebells. These peculiar looking weights are not the novelty they were ten years ago and now have a place in many training facilities. However, most people only have seen and been taught to use these cannonballs with handles as a fitness tool. Many athletes remain oblivious that they have been used for over sixty years as integral tool of a fully-fledged sport.

“The two main disciplines of the sport are the biathlon (which is comprised of two separate events, the jerk and the snatch) and the long-cycle which is clean and jerk.”

The first official girevoy sport (the original Russian name of the sport) competition was held in 1948 in the old USSR and it developed from there across the 1950s and ‘60s. This advancement came mainly from the military, who had seen how this form of training benefited the troops. In the ‘70s, girevoy sport entered the National Sports Federation as the official ethnic sport of Russia.

It began gaining popularity in Britain around the second half of the 2000s, and after being an underground sport for a few years, now has competitions organised and sanctioned by national bodies such as the Girevoy Sport Union and the Organization of Kettlebell Sport England. In the U.S., the United States Girevoy Sport Federation was founded in 2003.

What Is Kettlebell Sport?

The best way to describe it is “endurance weightlifting.” The two main disciplines of the sport are the biathlon (which is comprised of two separate events, the jerk and the snatch) and the long-cycle which is clean and jerk.

“Training methodologies vary greatly from athlete to athlete and from coach to coach; however, the one principle that does not change is the requirement for supreme efficiency.”

All lifts are carried out for a maximum of ten minutes in which the athletes aim to complete as many quality reps as possible without placing the kettlebell(s) on the ground. Whoever has the highest amount of reps is deemed the winner. In biathlon there must be at least thirty minutes break between the jerk and the snatch.

Men complete the jerk portion of the biathlon and the long-cycle with two kettlebells, while women traditionally use only one kettlebell, although more and more ladies are choosing the two-arm lifts nowadays. The snatch is contested using one kettlebell in both male and female categories. Whenever using one kettlebell, be it in the snatch (for both gender categories), or in the women’s jerk and long-cycle, the athletes are allowed to change hands only once during the set.

The best way to describe kettlebell sport is “endurance weightlifting”.

How Heavy Are Those Things?

Kettlebell weights used in the men’s category usually are 16kg, 20kg, 24kg, 28kg, and 32kgs. Women use 8kg, 12kg, 16kg, 20kg, and 24kg. These are for local events in the UK, and for national events.

The choice of kettlebell weights decreases dramatically at international level. Here lifters are divided into two categories, amateur and professional. Male amateurs use the 24kg kettlebells, while women use the 16kg kettlebell. Professional male athletes compete with the 32kg kettlebells, while the professional women use the 24kg bell.

“All the lifts are performed aiming to use only the exact amount of energy needed and using momentum to the lifter’s advantage during the concentric phase.”

There is normally also a veteran category at international competitions. The weights used can vary depending on the federation under which the meet is being held and also with the lifters age. Normally veteran males use the 24kg and women the 16kg.

At the moment, women’s competition at international level only involves snatch. This may well change soon given the fast-changing landscape of the sport. It is also important to note that athletes compete in bodyweight categories. Men start at 63kg and go up to 95+kg and women begin at 53kg up to 68+kg.

The Preparation of a Kettlebell Sport Athlete

Training methodologies vary greatly from athlete to athlete and from coach to coach; however, the one principle that does not change is the requirement for supreme efficiency.

Without efficient technique it is not possible to achieve the high numbers of repetitions required to be successful in the sport. All the lifts are performed aiming to use only the exact amount of energy needed and using momentum to the lifter’s advantage during the concentric phase. To achieve such efficient technique, the jerk, snatch, and long cycle need to be patiently and consistently drilled.

“The sport requires specific flexibility, muscular strength endurance, power endurance, and a well-developed aerobic capacity, so all of these components should be present in the athletes GPP program in some way.”

The eccentric portion of the lift is reduced to a minimum. This also explains the relatively small amount of hypertrophy seen in kettlebell sport athlete when compared to powerlifters or Olympic weightlifters, despite the vast amount of weight lifted in each session.

In terms of GPP, the needs of each athlete will be different. The sport requires specific flexibility, muscular strength endurance, power endurance, and a well-developed aerobic capacity, so all of these components should be present in the athletes GPP program in some way.

Tips for Getting Started

To anyone interested in competing, I recommend seeking out a reputable coach so you can learn the technical details of the lifts and how to best program training cycles. If you cannot find a coach close to you, then seek a coach who offers online training. Just make sure he or she has a proven record on the platform, either personally or through athletes.

The best way to get involved in kettlebell sport in the United States is to check out the United States Girevoy Sport Federation to find out about when and where competitions are held. A great first step is simply to go and watch a competition, and get a feel for the sport. Good luck, and I’ll see you on the platform.

More Like This:

Hardstyle, Girevory, or CrossFit? How to Decide Which Kettlebell Style Is Best
An Introduction to Kettlebell Sport Training Methodologies
7 Reasons Kettlebell Sport Is the Everyman (or Everywoman) Sport
New on Breaking Muscle Today

Photo 1 courtesy of Laurence Clemente.

Photo 2 courtesy of Shutterstock.

The post The Beginner’s Guide to Competing in Kettlebell Sport appeared first on Breaking Muscle.

7 Reasons Kettlebell Sport Is the Everyman (or Everywoman) Sport

Laurence Clemente — Sat, 16 Oct 2021 13:28:58 +0000

One of the reasons I love kettlebell sport is because it is truly inclusive.

If you have ever watched a kettlebell sport competition, you know that it is endurance weightlifting. The kettlebells are jerked, snatched, or cleaned and jerked for ten-minute sets.

It is likely you also noticed a few other peculiarities:

The age of the lifters typically spans from teens to over fifty years old
The split between men and women is usually close to fifty-fifty
There are people of all shape and sizes taking part in the events

The age of kettlebell sport athletes spans thirteen to over fifty years old.

I have seen this trend in many countries. Nowhere was it more obvious than in Hamburg at last year’s IUKL (International Union of Kettlebell Lifting) World Championships. The youngest lifter among the five hundred men and women competing was thirteen-year-old Rylee Reeves from the USA, and the oldest lifters in the senior category were Russian gentlemen in their seventies.

I truly believe kettlebell sport, (or girevoy sport as it is known in Russia where it originated) to be the everyman, or everywoman, sport. Anyone willing to dedicate time and effort can become proficient in this great sport, regardless of age, gender, and athletic background. Here are the reasons why:

1. Low Level of Injury

Kettlebell sport is attractive to a wide population as it has a relatively low level of injuries compared to other strength sports. This is due to the nature of the sport itself. The weights used are not maximal. The heaviest weights used are two 32kg kettlebells for professional-level male lifters. These are not an easy feat to lift for ten minutes at a time, but nowhere near as heavy a load compared to Olympic weightlifting, powerlifting, or strongman. The emphasis is on endurance and volume, so the lifting techniques are developed around extreme efficiency and relaxation, and tend not to stress joint and connective tissues too much.

“Anyone willing to dedicate time and effort can become proficient in this great sport, regardless of age, gender, and athletic background.”

This means a kettlebell athlete’s career can begin as young as thirteen (although there are children much younger than that giving it a go already). This career can carry on almost indefinitely. Or indeed, as often happens, older athletes can enter the kettlebell sport world and still do well. This is provided good technique is being used in all the lifts, and progression through the weights is slow and steady.

2. Health Benefits

Taking part in kettlebell sport has undeniable positive effects on health. The sport develops a strong cardiovascular system. It increases muscular strength and strength endurance. It can also help speed up metabolism and reduce body fat.

In addition, there is a great emphasis on the strength endurance of the back and legs and also on overall flexibility, so in many cases this type of training improves posture and decreases the occurrence of chronic back pain.

Will Dollar, the first English Master of Kettlebell Sport

3. Easily Accessed

It is easy to get started with kettlebell sport. The variety of weights used in comps, especially at national level, means most people will be able to give it a shot, even with a relatively short period of training. Women can begin with 8kg kettlebells and men will usually start off with the 16kg bells. These weights progress in jumps of 4kg until reaching the limit of the professional categories – 24kg for women and 32kg bells for men.

4. Inexpensive

As sports go, kettlebell lifting won’t burn too much of a hole in your pocket. All you need are the competition-style kettlebells (which are generally supplied by the gym or club you train in, unless you are going at it solo) and, optionally, a pair of tennis wristbands, a pair of weightlifting shoes, and a weightlifting belt.

“Even spending an hour or two with the top-level athletes and coaches who regularly come over from Russia to teach will set you back very little. Especially when compared to learning from good coaches of similar levels in other sports.”

The biggest expense is probably travel, as you will need to make your way around Britain (or the world, if you have such ambitions) to compete regularly. I have seen a lot of the country thanks to this, so I find this aspect quite pleasing.

Also, learning from good coaches is not too expensive. Even spending an hour or two with the top-level athletes and coaches who regularly come over from Russia to teach will set you back very little. Especially when compared to learning from good coaches of similar levels in other sports.

5. Body Type Is Not a Hindrance to Greatness

A great number of sports require a certain kind of body shape to excel. Basketball players need to be exceptionally tall, people with long arms are well suited to swimming, shorter body types have an advantage in gymnastics, and so on.

But if you look at the top athletes in kettlebell sport, you will find it hard to single out one particular body shape. Some are muscular and powerfully built, some are short, and some are tall and remarkably thin. The reason for this is that for each individual, a good coach can hone the lifting techniques to make them efficient to each athlete’s own unique proportions.

If you look at the top athletes in kettlebell sport, you will find it hard to single out one particular body shape.

6. A Constant Learning Curve

In this sport, we are eternally students – there is always something that can improve us, giving us that extra ease of execution, and that extra rep. There is so much more to it than just standing on the spot lifting a weight for time.

“You must become a master of your own thoughts and feelings to be able to endure and perform during ten minutes of increasing and painful fatigue.”

For starters, consider timing, balance, and speed of execution. Then, there are breathing patterns, relaxation techniques, and positional issues. So many areas to be worked on in the constant search for better, more efficient technique. There is also the sheer physical aspect, working on strength, endurance, cardiovascular fitness, and flexibility.

And what about the mental aspect? You must become a master of your own thoughts and feelings to be able to endure and perform during ten minutes of increasing and painful fatigue. With so much to think of it is not possible to grow bored.

7. A Growing, Friendly Community

This is one of the aspects I love the most. Most of the comps I have taken part in, either as an athlete or as a spectator, have had a friendly and relaxed atmosphere. This includes the World Championships, where ties of mutual respect and friendship were forged among lifters of so many different countries and backgrounds.

“The kettlebell sport community has grown throughout the years and it always nice to see old and new faces enjoy the friendly atmosphere every time an event is held.”

A great deal of this comes from the fact that the one true competitor you have on the lifting platform is yourself. Sure, you will be up against other athletes. However, the one person you are really trying to beat is the person you were the last time you chalked up your hands and walked out in front of your judge.

All lifters know the effort and sacrifice it takes to be on that platform and so respect each other’s efforts. The kettlebell sport community has grown throughout the years and it always nice to see old and new faces enjoy the friendly atmosphere every time an event is held.

Most of the comps I have taken part in have had a friendly and relaxed atmosphere.

Summary

If you are feeling inspired and thinking of getting involved in kettlebell sport, want to make a positive impact on your conditioning and general health, and would like to be part of a community that is growing rapidly, there is no time like the present to make the leap.

Whether you are simply looking for something different to test yourself with, or want to go all the way and represent your country at an international event, all you need to do is be open to finding a reputable coach, working with a team, and being prepared to work hard and have fun. I hope to see you on the platform someday.

More Like This:

4 Weeks of Girevoy Sport Training: Do You Have What It Takes?
Hardstyle, Girevory, or CrossFit? How to Decide Which Kettlebell Style Is Best
An Introduction to Kettlebell Sport Training Methodologies
New on Breaking Muscle Today

Photos 1 and 5 courtesy of Andrew Bellamy.

Photos 2 (left in collage) and 4 courtesy of Cornwall Kettlebell Club.

Photo 3 (right in collage) courtesy of Sergey Merkulin.

The post 7 Reasons Kettlebell Sport Is the Everyman (or Everywoman) Sport appeared first on Breaking Muscle.

How to Master the Kettlebell Snatch

Laurence Clemente — Thu, 28 Jul 2016 10:00:00 +0000

In my previous article, How to Master the Kettlebell Jerk, I explained how to perform the kettlebell jerk properly using the base of a solid rack position. Now it’s time to look at the tsar of kettlebell lifts: the snatch. Beautiful to watch when performed correctly, the snatch requires patience, time, and consistent practice to become proficient in its performance.

The Most Technical Lift in Kettlebell Sport

The snatch is the second lift performed in the biathlon and is the only lift contested in the women’s division at international level competition. Being by far the most technical lift in kettlebell sport, beginners often struggle with the snatch.

There are hundreds of possible variations and tweaks to the snatch technique. That said, there are some basic principles recognizable in every successful lifter’s technique. If you want to be able to snatch properly, lasting the full ten minutes with just one hand change as required by the sport’s rules, you need learn these principles until they feel like second nature. Only then should you start to try out technique variations to create your own unique style.

The snatch can be broken down into six technical stages. Let’s take a closer look at each one and go over some technique cues for each.

The 6 Technical Stages of the Kettlebell Snatch: 1. Swing

The swing is what I call the “Zen” moment. (Photo courtesy of Andrew Bellamy)

Let the kettlebell swing between your legs, bending at the hip and keeping your lumbar spine straight. Keep your thoracic spine and arm as relaxed as possible. Let the bell travel back until it reaches the “dead point”, where it cannot go any further. Make sure your weight is distributed mainly on your forefeet. At this point, your knees should be just shy of locking out.

This is what I call the “Zen” moment, because you need to calmly resist the instinct to react to the bell and smash it back upwards. Wait a fraction of a second longer, until the bell starts falling forwards. Follow the path of the bell, let your knees unlock, raise your torso upwards, and shift your bodyweight from your forefeet to your heels.

The 6 Technical Stages of the Kettlebell Snatch: 2. Pull

The bell should feel nearly weightless in the pull. (Photo courtesy of Andrew Bellamy)

As your torso moves upwards coming out of the swing, imagine you are on the dial of a clock. The bell will pass your knees and eventually find itself where 7 o’clock is on the dial. Here, initiate your pull phase: move your body back, shifting your weight almost entirely onto your heels, and straighten your knees.

At this point, the bell should reach chest height and feel nearly weightless. Pull your shoulder up and back, keeping the arm itself relaxed with the elbow soft. To emphasize this, one cue I give my athletes is to think of their arm as a rope attached to the kettlebell.

The 6 Technical Stages of the Kettlebell Snatch: 3. Insertion

Insertion happens when the clock hands on your dial are pointing to 11 o’clock. (Photo courtesy of Andrew Bellamy)

Insertion is where your hand inserts into the kettlebell and the bell lands on your forearm. After the pull, the bell and your arm are travelling toward the overhead position on your imaginary clock. The insertion happens when the clock hands are pointing to 11 o’clock.

Make sure you’re not gripping the kettlebell handle too tight throughout the swing and the pull. Your grip should have your thumb closing over your index finger. This will allow the bell to move without creating friction on the skin of your palm and land without hitting your forearm too hard.

The 6 Technical Stages of the Kettlebell Snatch: 4. Fixation

The kettlebell handle should be resting diagonally on the palm of the hand. (Photo courtesy of Andrew Bellamy)

In fixation the kettlebell ends its upward journey, stopping in the overhead position. The lifter’s arm should be straight, with the elbow locked out. If the insertion phase has been properly executed, in fixation the kettlebell handle will be resting diagonally on the palm of the hand. Your legs should be relaxed, with no tension held in the quadriceps.

Think of letting your knee caps drop. This is important, as the overhead position is the only point you can get a brief rest and unwanted tension in the legs hinders this. To understand leg relaxation, it’s useful to do a few sets in front of a mirror and look for the “quad wobble” that happens when appropriate leg relaxation is achieved.

The 6 Technical Stages of the Kettlebell Snatch: 5. Drop

The drop phase starts the next rep. (Photo courtesy of Andrew Bellamy)

In the drop, It’s vital not to just flip the kettlebell over the hand and hope for the best, as this will end up in severe forearm fatigue and torn skin on the palms of your hands. Instead, your body should move slightly back, whilst the palm of your hand supinates and the arm relaxes to make the bell fall downwards. Let the bell “travel” along your hand without gripping it too soon.

The 6 Technical Stages of the Kettlebell Snatch: 6. Catch

In the catch, the kettlebell should be in the “hook” created by your fingers. (Photo courtesy of Andrew Bellamy)

Catch the bell at about hip level with your arm relaxed and straight. The handle of the kettlebell should end up being held in the “hook” created by your fingers, not in the palm of your hand. The shock is absorbed by your legs with a slight bend at the knees. Finish by moving back into another swing.

Breathe Well to Lift Well

Breathing patterns are essential to survive a ten-minute set in all kettlebell sport lifts, and the snatch is no exception. Let’s take a look at how to breathe during a snatch set.

the optimal kettlebell snatch breathing sequence is:

Two half-breath exhales on the swing phase, with the first half-breath as the bell reaches back, and the second half-breath as the bell passes the between the legs
Inhale on the pull phase
Exhale at the insertion/lockout
Inhale at the drop/catch
Repeat for the next repetition.

Remember to keep the breathing controlled so you don’t gas too early in the set. Imagine taking “sips” of air instead of taking massive gulps and forcing the exhalation. Never hold your breath at any point.

Stay Patient In Your Practice

Once these six technical concepts have been understood through consistent drilling, every athlete should work on creating their own unique method of snatching, forging an efficient technique that is built around their unique peculiarities.

Video your sets often. Spend time analysing them and see how your technique stacks up. Above all, stay patient in your practice. The kettlebell snatch can be a very frustrating lift to master, and the only way to do so is through trial and error and constant evaluation of performance.

Make the transition from kettlebell exerciser to kettlebell athlete:

8 Tips for Success for Kettlebell Sport Athletes

The post How to Master the Kettlebell Snatch appeared first on Breaking Muscle.

How to Master the Kettlebell Jerk

Laurence Clemente — Sun, 29 May 2016 09:00:00 +0000

In my previous article, The Single Most Important Aspect of Kettlebell Sport, I spoke about the importance of efficiency in kettlebell sport and explained how to achieve a more efficient rack position. Now I would like to take a more detailed look at the jerk and how to properly execute it in kettlebell sport.

Jerk Technique is Critical to Kettlebell Sport

The jerk is the first of two lifts required in the Biathlon, a competition event. The second lift in the Biathlon is the snatch. Male athletes currently compete using two kettlebells in the jerk. Female athletes can choose to compete either with two kettlebells or just one, depending on what organization or federation is holding the meet. Whether using one kettlbell or two, the same technical considerations apply to the jerk.

The key to success at a ten minute competition set in kettlebell sport is to develop an excellent jerk technique. Most newbie kettlebell sport lifters approach this lift by “muscling” the bells overhead, using the legs too little and the arms and shoulders too much. This is workable to a point with lighter kettlebells, but as soon as the weight becomes more challenging, this way of lifting falls apart.

To achieve high reps with heavier kettlebells, it is necessary for the kettlebell sport athlete to understand that speed and efficiency in the jerk comes from the ability to produce explosive power from the legs. This power must be combined with the skill of quickly relaxing the entire body to drop and catch the kettlebells overhead. Explosive power in the legs makes the kettlebells fly in the jerk.

Let’s take a closer look at the five key stages of the kettlebell jerk and how to refine your technique in each part of the lift.

The 5 Technical Stages of the Kettlebell Jerk: 1. Rack Position

The jerk begins with the elbow resting on the crest of the pelvis. (Photo courtesy of Andrew Bellamy)

To begin the jerk, a good rack position with the elbows resting on the iliac crests is vital. The optimal rack position takes the load off the lifter’s shoulders and allows them to be as relaxed as possible. If the shoulders are tensed too early, they will be used excessively during the execution of the lift.

The 5 Technical Stages of the Kettlebell Jerk: 2. First Dip

Continue to dig the elbows deep into the hips, or at least into the abdominal area, as the knees bend for the first dip. (Photo courtesy of Andrew Bellamy)

In the first dip of the jerk, the lifter must let the knees bend slightly in a crisp movement whilst making sure the elbows stay in contact with the hips. This will ensure the athlete does not squat as the hips move forward, not backwards.

The 5 Technical Stages of the Kettlebell Jerk: 3. Bump

Drive with the legs and soften the arms in the bump. (Photo courtesy of Andrew Bellamy)

The triple extension, or bump as it is known to kettlebell lifters, quickly follows the first dip. The lifter should explosively extend all the joints in the lower body and push the elbows off the hips. The bump should be powerful enough to make the bells disconnect from the shoulders and reach head height. Here, I cue athletes to imagine they have arms made of jelly to get their legs to do all the work.

The 5 Technical Stages of the Kettlebell Jerk: 4. Second Dip

Drive upwards and swiftly sit under the bells in the catch. (Photo courtesy of Andrew Bellamy)

The second dip should be performed immediately after the bump, as soon as the bells reach head height. The lifter should squat under them, quickly relax the legs, send the hips back, and extend the elbows. To successfully achieve the second dip, it is important that the lifter is lighting fast in switching his or her attention from driving upwards to “sitting” under the bells. A coaching tip: I find it helpful is to say “down!” as soon as the lifter achieves triple extension.

The 5 Technical Stages of the Kettlebell Jerk: 5. Fixation

Extend the knees and stand with the bells overhead to complete the lift. (Photo courtesy of Andrew Bellamy)

With the bells now locked out overhead, all that needs to be done is to extend the knees and stand. Fixation is achieved when the kettlebells and the lifter’s body have stopped moving and there is a brief pause in the overhead position. The athlete should then relax the arms and let the kettlebells drop freely, moving the head back slightly, catching the bells with the body, and absorbing the shock with the knees. The elbows should then reconnect with the hips to achieve a good rack position to recycle the movement.

In the overhead position, the lifter should aim to keep the quads completely relaxed. Thinking of letting the kneecaps drop is a great cue for this. If you watch an experienced lifter perform the jerk, you will see a noticeable wobble of the quads as they relax when the fixation overhead is reached.

Excellent Breathing Means Excellent Lifting

To repeat high and heavy reps in kettlebell sport competition, understanding the correct breathing pattern in the jerk is vital. Correct breathing technique helps keep the mental panic at bay during arduous sets. Excellent breathing goes hand in hand with excellent lifting.

The primary thing to remember about breathing technique in the jerk is that at no point should the athlete hold his or her breath. Holding the breath will cause uncontrolled rises in heart rate and blood pressure and will prematurely fatigue the lifter. Breaths should be taken in measured sips as opposed to large uncontrolled gasps.

the optimal kettlebell jerk breathing sequence is:

The First Dip – Exhale
The Bump – Inhale
The Second Dip – Exhale
Fixation (whilst reaching knee extension) – Inhale

In competition, two things will need to change in this sequence depending on the tempo the lifter is keeping. There will either be no pause between lifts and once fixation is achieved the lifter can let the bells drop and exhale; or there will be a pause in the locked out overhead position, in which case the lifter will need to keep breathing with the bells held overhead before dropping them to start again.

Work the Basics for Greatness

Kettlebell sport can sound unbelievably complicated, but over time and with practice, lifting technique becomes easier to execute. As always, I recommend that any athlete wanting to get involved in kettlebell sport should get in touch with an experienced coach. Advice from a good coach will save months of guesswork, poor results, and potential injuries – and it will help a beginner enjoy the sport an awful lot more.

If you’re a beginner kettlebell lifter, you will find yourself trying to rush the process and not spending enough time working on the basics. This was true for me starting out, and I am convinced it cost me months, if not years, of progress. Trust me – every moment spent practicing your technique and breathing pattern is worth its weight in gold. So drill your technique and start mastering your kettlebell jerk today.

New to Kettlebell Sport? Check This Out:

Kettlebell Sport: What It Is and How to Get Started

Coaches: Are You Drilling Technique Enough?

Move Well First: A New Path for Coaching Fitness

The post How to Master the Kettlebell Jerk appeared first on Breaking Muscle.

A 12-Week GPP Programme for Kettlebell Sport Athletes

Laurence Clemente — Thu, 31 Mar 2016 10:00:00 +0000

I often get asked what the best form of general physical preparedness (GPP) for kettlebell sport is. Most people would like a quick “silver bullet” solution and get frustrated by my answer: it depends.

The truth is, the variables of exercise selection, intensity, and duration are many. Each athlete is a unique and beautifully complex individual. There isn’t a golden programme that will sort everything out for everyone, and this holds true in kettlebell sport as much as any other discipline.

GPP training keeps a kettlebell sport athlete healthy, injury-free, and away from boredom.

The first thing I’d stress is no amount of GPP will make you a better lifter if you do not spend the lion’s share of your training on your kettlebell sport lifts. If you are short on time or low on energy, your focus will have to be on your specific work, and if GPP can’t be done that day – so be it.

The aim of this article is to enable you to make the correct choices when undertaking your own GPP programme for kettlebell sport. I have included a template to navigate this side of your training fairly independently here – but don’t forget it isn’t tailored specifically for you and as such, might not suit your personal training needs. I have, however, included some coaching points to help you personalise it for yourself as much as possible.

Why GPP Matters

GPP training doesn’t just improve your lifting: it will keep you healthy, injury-free, and away from boredom. We compete in a cyclic power endurance sport, and although the competitive lifts cover the basic pushing and pulling patterns of the human body in a relatively balanced way, millions of repetitions of the same three movements will be performed over your career. This can lead to overuse injuries and mental staleness. You need GPP to stave off these physical imbalances and keep the mind fresh.

“If you’re serious about competing, you will need much greater focus and precision when choosing how to approach your assistance work.”

Personally, I like to keep my choice of exercises varied, with movement patterns that are missing from the competitive lifts like rotational and single legwork. I tend not to work on pure strength development in GPP workouts as they should be completed straight after kettlebell sport-specific training. If you want to develop your overall strength, set a period of time aside during the year to do so as pre-season training, far away from the competitive period.

Generally, I favour exercises that counteract the main lifts, like pull-ups to balance all the overhead work, and wheel rollouts to extend the spine. For extra cardio, I include running sessions for a strong aerobic base and to get people outdoors. You will see examples of all of these exercises in the programme given here.

Questions to Consider Before Starting

Before we dive in, there are a few questions I ask any athlete who approaches me for help with their GPP. Consider them carefully before starting.

What is your current level in the sport? If you are a beginner, you would do best to use your allotted GPP time for practicing technique drills to improve the efficiency of your lifts. More advanced athletes, on the other hand, should look to incorporate some variety in their training to become more athletically well-rounded.
What is your current aim in the sport? If you’re a recreational athlete, then GPP can be extremely varied, with no need for a particularly strict and specific schedule. Conversely, if you’re serious about competing and looking to take your game to a professional level, you will need much greater focus and precision when choosing how to approach your assistance work.
How old are you and do you have any injury history? Age, with all due respect to veteran lifters, is not just a number. It will likely affect recovery and dictate how fast or slow you’ll be able to make progress. Likewise, injury history will affect exercise selection and intensity in your programming.
What do you do for a living? How are your stress levels? Very few people in the West (if any) can afford to be full time kettlebell sport athletes. If you’re working a desk job for eight hours a day you will have postural issues to consider when selecting exercises. If you’re a builder hitting the gym after a 12-hour hard labour shift, you might not be able to tolerate a huge amount of volume in that session. Stress levels will also affect performance and recovery, so it’s crucial to monitor all of these things regularly.

By answering all of these questions, you can begin to navigate your training down a path uniquely suitable for you. As always, if you are interested in kettlebell sport, make sure you find a reputable coach to help you with technique, programming, equipment, and recovery strategies. And if you have any questions about this programme in particular, be it exercise definition, execution, or anything else, feel free to contact me. I am more than happy to help.

It’s time to get started. I hope you will find this useful in implementing your own GPP programme for kettlebell sport.

Continue to the 12-Week GPP Programme for Kettlebell Sport

Be mindful of your age and injury history when implementing any GPP programme.

The programme is based on three gym-based workouts, with two running sessions per week. It assumes access to equipment found in a reasonably well kitted-out box or gym. All the exercises in this programme are intended to be carried out after kettlebell sport-specific training in the same session, with a 5-7 minute break between each. The running workouts are intended for non-lifting days. Rest days should be spent stretching, mobilising, and relaxing as much as possible.

Note that I have not included any warm up routine or a cooldown/stretching routine, but for the sake of completing these workouts safely and successfully, please don’t forget to warm up and cool down thoroughly. If nothing else, I recommend spending at least a minute after each session hanging from a pull up bar. This helps to decompress your spine after the kettlebell work.

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Monday

Repeat circuit 3 times, 30-60 seconds rest between exercises

Barbell split squat x 8 reps each leg
Pull up x 8 reps
Barbell hip thrust x 8 reps
Close grip bench press x 8 reps
Plank variation x 60 seconds

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Tuesday

20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Wednesday

AMRAP 15 mins

Thruster x 10 reps
Ball slam x 10 reps
Shuttle run x 30 metres

After the AMRAP:

Side plank 60 seconds each side

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Thursday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Friday

Light snatch set 5 mins on each arm, one hand switch only
Plank variation 2 x 60 seconds with 1 min recovery between sets

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Saturday

30-40 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Sunday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Monday

Repeat exercises cluster x 6 times, 30-60 seconds rest between exercises

Jump lunges x 30 seconds
Press-ups on kettlebells x 30 seconds
Renegade row x 30 seconds
Double swing (1 kettlebell in each hand) x 30 seconds

After the clusters:

Side plank 60 seconds each side

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Tuesday

20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Wednesday

Repeat circuit 3 times, 30-60 seconds rest between exercises

Barbell split squat x 8 reps each leg
Pull up x 8 reps
Romanian deadlift x 8 reps
Close grip bench press x 8 reps
Plank variation x 60 seconds

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Thursday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Friday

Farmers walk x 1 min (kettlebells at competition weight or above) /rest 1 min x 3 rounds
Overhead holds x 1 min (kettlebells 2 to 4 kg lighter than competition weight) /rest 1 min x 3 rounds
Side plank 60 seconds each side

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Saturday

30-40 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Sunday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Monday

Farmers holds x 2 mins (use as heavy kettlebells as possible) /2 mins rest x 2 rounds
1 arm overhead half squat x 1 min each arm (kettlebell 2 to 4 kg lighter than competition weight, squat no deeper than parallel) /2 mins rest x 2 rounds
Side plank x 60 seconds each side

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Tuesday

20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Wednesday

These are 20 seconds work/10 seconds rest intervals. Complete 8 rounds of the first exercise, rest 60 seconds then move to the next exercise working down the list. Keep intensity as high as possible.

Jump lunges
Push press (light dumbbells)
Tyre hits with sledgehammer or ball slam
Burpees

After the intervals:

Plank 2 x 60 seconds – 60 seconds recovery between sets

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Thursday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Friday

Repeat circuit 3 times, 30-60 seconds rest between exercises

Barbell split squat x 8 reps each leg
Pull up x 8 reps
Barbell hip thrust x 8 reps
Close grip bench press x 8 reps
Plank variation x 60 seconds

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Saturday

30-40 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Sunday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4, Monday

Complete 2 rounds

Press up on kettlebells x 1 min
Jump rope x 1 min
Alternating Lunges x 1 min (bodyweight only or light weights)
Jump rope x 1 min
Renegade row x 1 min
Jump rope x 1 min

Finish workout with:

Side plank 60 seconds each side

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Tuesday

20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Wednesday

Repeat circuit 2 times, 30-60 seconds rest between exercises

Barbell split squat x 8 reps each leg
Pull up x 8 reps
Romanian deadlift x 8 reps
Close grip bench press x 8 reps
Plank variation x 60 seconds

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Thursday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Friday

Light gloved snatch set (use a cotton glove) 5 mins on each arm, one hand switch only
Side plank 60 seconds each side

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Saturday

30-40 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Sunday

Rest

Continue to Weeks 5-8 in the Programme

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Monday

Repeat circuit 3 times, 30-45 seconds rest between exercises

Reverse lunges x 12 reps each leg
Lat-pulldown/Pull up (band assisted if needed) x 12 reps
Barbell hip thrust x 12 reps
One-arm dumbbell bench press x 12 reps each arm
Hanging leg raises x 12 reps

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Tuesday

20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Wednesday

AMRAP 20 min

Thruster x 10 reps
Ball slam x 10 reps
Shuttle run x 30 metres

After the AMRAP:

Seated Russian twist 3 x 60 seconds – 60 seconds rest between sets

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Thursday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Friday

Repeat circuit 3 times 60 seconds rest between circuits

Farmers walk x 1 min (use as heavy kettlebells as possible)
Overhead half squat x 1 min (kettlebell 2 to 4 kg lighter than competition weight, squat no deeper than parallel)
Zercher sandbag carry x 1 min

After the circuit:

Barbell roll out 3 x 12 reps – 1 min recovery between sets

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Saturday

30-40 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Sunday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Monday

Repeat circuit 3 times, 30-45 seconds rest between exercises
Single leg deadlift x 12 reps each leg
Lat-pulldown/Pull up (band assisted if needed) x 12 reps
Back squat x 12 reps
One-arm dumbbell bench press x 12 reps each arm
Hanging leg raises x 12 reps

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Tuesday

20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Wednesday

Double kettlebell complex (each exercise must flow directly into the following one) x 6 rounds with 60 seconds rest between rounds

Double kettlebell swing x 30 seconds
Double kettlebell snatch x 30 seconds
Alternate overhead press x 30 seconds
Back squat (kettlebell on shoulders) x 30 seconds

After the complex:

Barbell roll out 3 x 12 – 1 min recovery between sets

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Thursday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Friday

Light snatch set 5 mins on each arm, one hand switch only
Seated Russian twist 3 x 60 seconds – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Saturday

30-40 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Sunday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Monday

Repeat circuit 3 times with 60 seconds rest between circuits

Farmers walk x 1 min (use as heavy kettlebells as possible)
Overhead half squat x 1 min (kettlebell 2 to 4 kg lighter than competition weight, squat no deeper than parallel)
Zercher sandbag carry x 1min

After the circuit:

Barbell rollout 3 x 12 reps – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Tuesday

20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Wednesday

20 seconds work/10 seconds rest intervals. Complete 8 rounds of first exercise, rest 30 seconds then move to the next exercise working down the list. Keep intensity as high as possible.

Jump lunges
Push press (light dumbbells)
Tyre hits with sledgehammer or ball slam
Burpees

After the intervals:

Seated Russian twist 3 x 60 seconds – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Thursday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Friday

Repeat circuit 3 times, 30-45 seconds rest between exercises

Reverse lunges x 12 reps each leg
Lat-pulldown/Pull up (band assisted if needed) x 12 reps
Barbell hip thrust x 12 reps
One-arm dumbbell bench press x 12 reps each arm
Hanging leg-raises x 12 reps

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Saturday

30-40 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Sunday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Monday

Repeat circuit 2 times with 30-45 seconds rest between exercises

Single leg deadlift x 12 reps each leg
Lat-pulldown/Pull up (band assisted if needed) x 12 reps
Back squat x 12 reps
One-arm dumbbell bench press x 12 reps each arm
Hanging leg-raises x 12 reps

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Tuesday

20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Wednesday

2 rounds of:

Press up on kettlebells x 1 min
Jump rope x 1 min
Alternating lunges x 1 min (bodyweight only or light weights)
Jump rope x 1 min
High pull (light kettlebell) x 1 min
Jump rope x 1 min

After the workout:

Seated Russian twist 3 x 60 seconds – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Thursday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Friday

Light gloved snatch set (use a cotton glove) 5 mins on each arm, one hand switch only
Barbell roll out 3 x 12 reps – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Saturday

30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Sunday

Rest

Continue to Weeks 9-12 in the Programme

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Monday

AMRAP 20 mins

Press-up, burpee, pull-up combo x 5 reps
Farmers walk x 60 metres

After AMRAP:

Barbell roll out 3 x 15 reps – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Tuesday

20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Wednesday

Half jump squat (squat to just above parallel with a weight that is 12kg heavier than your total competition weight) 3 x 20 reps – 90 seconds rest between sets
Overhead hold (as heavy a kettlebell as possible) 5 x 30 seconds with 30 seconds rest
Renegade row 5 x 30 seconds with 30 seconds rest
Landmine Russian twist 3 x 20 reps – 30 seconds rest between sets

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Thursday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Friday

Repeat circuit 3 times, 60 seconds rest between circuits

Walking lunges x 30 reps
Double kettlebell snatch x 15 reps
Narrow grip Romanian deadlift x 15 reps (hold barbell with hands separated by a thumbs breadth)
Landmine press x 15 reps each arm
Hanging leg raises x 15 reps

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Saturday

30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Sunday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Monday

Double kettlebell swing (as heavy a kettlebell as possible) 3 x 20 reps – 90 seconds rest between sets
Overhead squat (as heavy kettlebells as possible) 3 x 20 reps with 60 seconds rest
Renegade row 5 x 30 seconds with 30 seconds rest
Landmine Russian twist 3 x 20 reps – 30 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Tuesday

20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Wednesday

Repeat circuit 3 times, 60 seconds rest between circuits

Walking lunges x 30 reps
Double kettlebell snatch x 15 reps
Narrow grip Romanian deadlift x 15 reps (hold barbell with hands separated by a thumbs breadth)
Landmine press x 15 reps each arm
Hanging leg raises x 15 reps

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Thursday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Friday

Double kettlebell complex (each exercise must flow directly into the following one) x 6 rounds with 45 seconds rest between rounds

Double kettlebell swing x 30 seconds
Double kettlebell snatch x 30 seconds
Alternate overhead press x 30 seconds
Back squat (kettlebell on shoulders) x 30 seconds

After the complex:

Barbell roll out 3 x 15 reps – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Saturday

30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Sunday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Monday

Repeat circuit 3 times, 60 seconds rest between circuits

Walking lunges x 30 reps
Double kettlebell snatch x 15 reps
Narrow grip Romanian deadlift x 15 reps (hold barbell with hands separated by a thumbs breadth)
Landmine press x 15 reps each arm
Hanging leg raises x 15 reps

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Tuesday

20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Wednesday

Half jump squat (squat to just above parallel, weight that is 12kg heavier than your total competition weight) 2 x 25 reps – 90 second rest between sets
Overhead hold (as heavy a kettlebell as possible) 3 x 60 seconds with 60 seconds rest
Renegade row 5 x 30 seconds with 30 seconds rest
Landmine Russian twist 3 x 20 reps – 30 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Thursday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Friday

Light snatch set, 5 mins on each arm, one hand switch only
Barbell roll out 3 x 15 reps – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Saturday

30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Sunday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 12, Monday

Double kettlebell swing (as heavy kettlebells as possible) 3 x 25 reps – 90 seconds rest between sets
Overhead squat (as heavy kettlebells as possible) 3 x 20 reps with 60 seconds rest
Renegade row 5 x 30 seconds with 30 seconds rest
Landmine Russian twist 3 x 20 reps – 30 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 12, Tuesday

20-30 minute steady state run, very easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 12, Wednesday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 12, Thursday

20 minute steady state run, very easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 12, Friday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 12, Saturday

Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 12, Sunday

Competition

More Like This:

8 Tips for Success for Kettlebell Sport Athletes
An Introduction to Kettlebell Sport Training Methodologies
What We Can Learn from the Kettlebell Sport Veterans
New on Breaking Muscle UK

Photos courtesy of Andrew Bellamy.

The post A 12-Week GPP Programme for Kettlebell Sport Athletes appeared first on Breaking Muscle.

8 Tips for Success for Kettlebell Sport Athletes

Laurence Clemente — Tue, 19 Jan 2016 09:00:00 +0000

Kettlebell sport competition is relatively new to the West. Although new associations and clubs are being formed, the sport is yet to have the more solid infrastructure of conventional sports, with long-established clubs, coaches and associations.

It still relies heavily on people being introduced to the sport by coaches in gyms and CrossFit boxes, and many lifters begin their competitive journey relatively late, entering the fray from their thirties and above. Many are also average gym-goers without any significant athletic background.

I believe training to compete requires big adjustments to behaviour and strategy.

From Exerciser to Athlete

Initially, most people take up kettlebell sport recreationally, simply because it’s an excellent full-body workout. Later on, as some move on to competition, trouble can start unless they consciously make the move from being an exerciser – someone who enjoys working out recreationally – to being an athlete.

An athlete is someone who trains in the pursuit of a specific sporting goal, and I personally don’t think it happens just by entering a competition or two.

Training to compete seriously in kettlebell sport requires significant adjustments in both behaviour and training strategy, not only to improve performance, but also to avoid injury. With the tips below, any budding kettlebell sport athlete can make this transition as smooth as possible.

8 Tips for Success for Kettlebell Sport Athletes

Chase improvement, not injury. Training sessions are supposed to improve your performance – not stop you walking properly for two days after.
Aim for steady progress. Everyone would love to be lifting the big kettlebells on the big platforms right away. Remember that ranks exist in kettlebell sport for a reason. Ascending through them steadily without skipping stages ensures the athlete is developing safely.
Recover well. Your recovery effort must match your effort in the gym. Ensure you’re getting sufficient sleep, stretching thoroughly, and doing a good amount of soft tissue work.
Eat sensibly. Your nutrition should be fuelling your results, not holding you back. Don’t fall into the trap of thinking you can eat what you want just because you are training hard. Conversely, don’t starve yourself to make weight for your next competition either. Be sensible and make sure you’re eating a good amount of high-quality food.
Focus on technique. You never stop learning in this sport. There’s no such thing as perfect technique for any of the lifts involved, but that’s no excuse to neglect technique completely.
Learn from other lifters. Study accomplished lifters, but don’t try to directly mimic what they each do. Their technique is the result of a great deal of time and patience in finding out what works for them personally. Look out for the similarities between the top athletes’ lifting styles. Those are the principles on which all successful techniques are built on. Understand those principles and add your own style to them.
Be fluid. Keep observing, studying and trying different things. Be prepared to tweak things often, as what works for you lifting a certain weight or at a certain pace might not work once the intensity is increased.
Get a good coach. World class athletes have world class coaches. The best thing you can do for your kettlebell sport career is to seek out a good coach. A competent coach will help you with all of the above – technique, periodisation, nutrition, making weight, and dealing with the psychological and emotional aspect of competing. Look for a kettlebell sport club in your area and get in touch with them. If there aren’t any, don’t panic. Many kettlebell sport coaches offer online coaching these days.

The Beauty of Kettlebell Sport

The beauty of kettlebell sport in this part of the world is that it is in its embryonic stages, and that allows people of any age and history to become an athlete.

If you’re considering it, don’t hesitate – take a shot at competing, and take it seriously. The sooner you stop just “working out” and start thinking of yourself as an athlete, the better.

The Crucial Ingredient for Success in Kettlebell Sport

Laurence Clemente — Thu, 19 Nov 2015 16:00:00 +0000

Ask any kettlebell sport athlete what the single most important aspect of success in the sport is, and you will probably receive the same answer: efficiency. I often see beginners approach the kettlebells with bravado, only to be beaten down and handed a bruised ego. Even strong individuals find kettlebell sport lifting painful, frustrating, and downright impossible in the beginning. That’s because they lack efficiency. Brute strength won’t get you far in this sport.

Efficiency is King

Every sport requires efficiency, but none more than kettlebell sport. The athlete’s task is to hoist spheres of steel continuously for ten minutes, aiming to achieve the highest possible amount of legal reps.

Every sport requires efficiency, but none more than kettlebell sport.

Here is an example: Denis Vasiliev, Master of Sport International Class in the 85kg bodyweight category, set a new record in the long cycle earlier this year. He successfully achieved 100 reps lifting two 32kg kettlebells. This required him to clean and jerk continuously, pausing or placing the bells on the ground, in a ten-minute time frame, shifting 6,400kg in total.

Another example: Ksenia Dedyukhina, Honoured Master of Sport of Russia, last year snatched the 24kg kettlebell for 200 reps in the 64kg bodyweight category, lifting a total of 4,800kg. Once again, this was done in a ten-minute time frame without pauses and only changing hands once.

“Even strong individuals find kettlebell sport lifting painful, frustrating, and downright impossible in the beginning. That’s because they lack efficiency.”

These feats would not be possible without supreme efficiency. To achieve that level of skill, the athlete needs to hone and refine his or her technique. Breathing patterns must be understood and practiced until natural, and the body must be conditioned to relax under the weight of the bells.

One Bite at a Time

Volumes could be written to analyze every aspect of efficiency, but we don’t need to let the size of the task get in our way. “When eating an elephant,” said US Army General Creighton Abrams, “take one bite at a time.” So today, I would like to begin the process of breaking down and analysing each lift by looking at one exercise, the jerk. Specifically, we will examine the rack portion of the jerk.

In the rack position, the kettlebells rest on the lifter’s body. This is the position where most of the recovery time is spent, so it is important to place as little strain as possible on the lifter’s muscles to maintain it.

Please note: all men currently compete using two kettlebells, whilst women can choose to compete either with two kettlebell or just one. The same technical elements apply to both versions of the lifts.

Hands, Wrists, Forearms, and Elbows

The athlete’s hands need to be deeply inserted in the kettlebell handles.
The handle should rest diagonally on the palm of the hand, making contact with the thumb’s webbing and the heel of the hand.
At no point should the wrists be in a bent position, as this will lead to poor performance and injury.
The body of the kettlebell should rest on the forearms and biceps. In the two-arm version of the lift, the kettlebell handles should overlap, resting on top of each other.
The lifter’s elbows should rest on the abdominal region, ideally the hips, making contact with the iliac crest. To achieve this, the thoracic spine needs to be flexed and relaxed and the pelvis pushed forward.

This position isn’t always easy to achieve, sometimes due to tight hip flexor muscles, other times due to mobility issues of the back and spine. Often it’s a combination of both. It is important for the lifter to work on hip flexibility and spine mobility to achieve good contact between the elbows and the hips/body. Being unable to do so will result in unwanted strain on the shoulders, forearms, and back.

Knees

In the rack position, the knees should be locked out. If the knees are bent, the quads won’t be able to relax. This means the lifter will spend energy to simply keep the kettlebell in position.

Feet

Another important aspect of the rack position is the weight distribution of the feet. Many novice athletes experience discomfort and burning in their feet during long-cycle and jerk sets. This happens when the weight of the lifter’s body, combined with that of the kettlebells, rests excessively on the forefoot. Ensuring that the weight is distributed mainly on the heels and the outside of the feet should eliminate any burning or cramping sensation.

Breath

Last but not least, there is the small matter of breathing. Looking at a kettlebell sport athlete in the rack position can make you wonder: “How does he or she actually breathe?” With the weight of the kettlebells placing the athlete’s upper body in a forward flexed position, it is nearly impossible to take deep belly breaths that cause the ribcage to rise and fall.

What the lifter needs to do is to breathe through the back. This involves learning to expand the ribcage whilst the thoracic spine is flexed. The best way to learn this technique is to simply get the bells into rack and hold them there for time whilst focusing on your breathing. I call these “rack meditations.”

The body of the kettlebell should rest on the forearms and the biceps.

Stay Patient to Become Proficient

The rack position is just one small part of the jerk. As you can see, there are many elements to learn and practice. It can feel daunting initially, but the depth of technical knowledge and proficiency needed to be able lift successfully is what makes kettlebell sport so interesting.

Next time we will analyze the jerk itself, so keep an eye out for the second installment.

More Like This:

The Beginner’s Guide to Competing in Kettlebell Sport
7 Reasons Kettlebell Sport is the Everyman (or Everywoman) Sport
An Introduction to Kettlebell Sport Training Methodologies
New on Breaking Muscle Today

Photo 1 courtesy of Laurence Clemente.

Photo 2 courtesy of Sergey Merkulin.

Teaser photo by Filippo Fantolini, via Wikimedia Commons.

The post The Crucial Ingredient for Success in Kettlebell Sport appeared first on Breaking Muscle.

The Single Most Important Aspect of Kettlebell Sport

Laurence Clemente — Fri, 06 Nov 2015 13:00:00 +0000

Efficiency is King

Every sport requires efficiency, but none more than kettlebell sport.

“Even strong individuals find kettlebell sport lifting painful, frustrating, and downright impossible in the beginning. That’s because they lack efficiency.”

Eating the Elephant Chunk by Chunk

Volumes could be written to analyse every aspect of efficiency, but we needn’t let the size of the task get in our way. As the saying goes, “You need to eat an elephant chunk by chunk.” So today, I would like to begin the process of breaking down and analysing each lift by looking at one exercise, the jerk. Specifically, we will examine the rack portion of the jerk.

Hands, Wrists, Forearms, and Elbows

The athlete’s hands need to be deeply inserted in the kettlebell handles.
The handle should rest diagonally on the palm of the hand, making contact with the thumb’s webbing and the heel of the hand.
At no point should the wrists be in a bent position, as this will lead to poor performance and injury.
The body of the kettlebell should rest on the forearms and biceps. In the two-arm version of the lift, the kettlebell handles should overlap, resting on top of each other.
The lifter’s elbows should rest on the abdominal region, ideally the hips, making contact with the iliac crest. To achieve this, the thoracic spine needs to be flexed and relaxed and the pelvis pushed forward.

Knees

In the rack position, the knees should be locked out. If the knees are bent, the quads won’t be able to relax. This means the lifter will spend energy to simply keep the kettlebell in position.

Feet

Breath

The body of the kettlebell should rest on the forearms and the biceps.

Stay Patient to Become Proficient

Next time we shall analyse the jerk itself, so keep an eye out for the second instalment.

More Like This:

Photo 1 courtesy of Laurence Clemente.

Photo 2 courtesy of Sergey Merkulin.

The post The Single Most Important Aspect of Kettlebell Sport appeared first on Breaking Muscle.

7 Reasons Kettlebell Sport Is for Everybody

Laurence Clemente — Tue, 07 Jul 2015 12:00:00 +0000

One of the reasons I love kettlebell sport is because it is truly inclusive.

If you have ever watched a kettlebell sport competition here in the UK, you know that it is endurance weightlifting. The kettlebells are jerked, snatched, or cleaned and jerked for ten-minute sets.

It is likely you also noticed a few other peculiarities:

The age of the lifters typically spans from teens to over fifty years old
The split between men and women is usually close to fifty-fifty
There are people of all shape and sizes taking part in the events

The age of kettlebell sport athletes spans thirteen to over fifty years old.

I have seen the same trend in other countries. Nowhere was it more obvious than in Hamburg at last year’s IUKL (International Union of Kettlebell Lifting) World Championships. The youngest lifter amongst the five hundred men and women competing was thirteen-year-old Rylee Reeves from the USA, and the oldest lifters in the senior category were Russian gentlemen in their seventies.

1. Low Level of Injury

“Anyone willing to dedicate time and effort can become proficient in this great sport, regardless of age, gender, and athletic background.”

2. Health Benefits

Will Dollar, the first English Master of Kettlebell Sport

3. Easily Accessed

It is easy to get started with kettlebell sport. The variety of weights used in comps, especially at national level, means most people will be able to give it a shot, even with a relatively short period of training. Women can begin with 8kg kettlebells and men will usually start off with the 16kgs bells. These weights progress in jumps of 4kg until reaching the limit of the professional categories – 24kg for the ladies and 32kg bells for the gents.

Also, here in the UK, there are around five to six regular competitions every year, always held at weekends, which means easy access for most.

4. Inexpensive

“Even spending an hour or two with the top-level athletes and coaches who regularly come over from Russia to teach will set you back very little. Especially when compared to learning from good coaches of similar levels in other sports.”

5. Body Type Is Not a Hindrance to Greatness

If you look at the top athletes in kettlebell sport, you will find it hard to single out one particular body shape.

6. A Constant Learning Curve

“You must become a master of your own thoughts and feelings to be able to endure and perform during ten minutes of increasing and painful fatigue.”

7. A Growing, Friendly Community

This is one of the aspects I love the most. Most of the comps I have taken part in, either as an athlete or as a spectator, have had a friendly and relaxed atmosphere. This includes the World Championships, where ties of mutual respect and friendship were forged amongst lifters of so many different countries and backgrounds.

“The UK kettlebell sport community has grown throughout the years and it always nice to see old and new faces enjoy the friendly atmosphere every time an event is held.”

All lifters know the effort and sacrifice it takes to be on that platform and so respect each other’s efforts. The UK kettlebell sport community has grown throughout the years and it always nice to see old and new faces enjoy the friendly atmosphere every time an event is held.

Most of the comps I have taken part in have had a friendly and relaxed atmosphere.

Summary

If you are feeling inspired and thinking of getting involved in kettlebell sport, want to make a positive impact on your conditioning and general health, and would like to be part of a community that is growing rapidly in the UK, there is no time like the present to make the leap.

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Photos 1 and 5 courtesy of Andrew Bellamy.

Photos 2 (left in collage) and 4 courtesy of Cornwall Kettlebell Club.

Photo 3 (right in collage) courtesy of Sergey Merkulin.

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