COMPLEX 3
Exercise 1. B. p. – legs are apart. Lift the kettlebell with one arm to the shoulder (pic. 12, pos. 1, a). Slowly press it overhead (pic. 12, pos. 1, b). Try not to lean the trunk backward.
Repeat 6 – 8 times.
Exercise 2. B. p. legs are widely apart, put the kettlebell on the nape, holding it with both arms (pic. 12, pos. 2, a). Perform bending to the left and to the right sides (pic. 12, pos. 2, b). The legs are straight, try to move the trunk in one plane.
Repeat 6 – 8 times.
Exercise 3. B. p. – the main stand (legs are together). Put the kettlebell behind yourself at the heels (pic.12, pos. 3, a). Squat and pulling out the arms downward-backward take the kettlebell by the handle. Straightening the legs, stand up holding the kettlebell behind yourself in hang position (pic. 12, pos. 3, b).
Pace is average. Repeat 8 – 10 times.
Exercise 4. B. p. legs are apart. Lift the kettlebell upward with both arms (pic. 12, pos. 4, a). Lower the straight arms with the kettlebell forward in such way that its body lies on your forearms (pic. 12, pos. 4, b). At lowering the kettlebell slightly lean backward.
Pace is slow. Repeat 4 – 6 times.
Exercise 5. B. p. – legs are apart. Squat, take the kettlebell by the handle with one arm with the under grip, and set the palm of the other arm against the knee (pic. 12, pos. 5, a). Bend the arm with the kettlebell to the shoulder (pic. 12, pos. 5, b); then straightening the legs and trunk hold the kettlebell at the shoulder (pic. 12, pos. 5, c).
Pace is slow. Repeat 6- 8 times for each arm.
Exercise 6. B. p. – standing on the knees, slightly set the arms against the floor. Hang the kettlebell on the head on the special strap (pic. 12, pos. 6, a). Lift and lower the head (pic. 12, pos. 6, b).
Pace is slow. Repeat 10 – 12 times.
Exercise 7. B. p. – sitting on the floor spread the legs widely to the sides; put the kettlebell between the legs. Take it by the handle with both arms with the outer grip (pic 12, pos. 7, a). Lift the kettlebell with the body downward with the straight arms (pic. 12, pos. 7, b).
Pace is slow. Repeat 8 – 10 times.
Exercise 8. B. p. – legs are apart. Take the kettlebell in each arm (pic. 12, pos. 8, a). Perform springy half-squats, swinging the kettlebells forward and backward (pic. 12, pos. 8, b). Do not lower the head, slightly bend forward.
Pace is average. Repeat 14 – 16 times.
Exercise 9. B. p. – sitting on the floor, spread the legs widely, put the kettlebell near one leg outside and take it with both arms by the handle from the side (pic. 12, pos. 9, a). Lift the kettlebell overhead with straight arms with the body upward straightening the trunk (pic. 12, pos. 9, b), then lower it downward and put it on the floor near the other leg (pic. 12, pos. 9, c). The legs should be straight.
Pace is slow. Repeat 8 – 10 times.
Pic. 12. Kettlebell complex 3.
Exercise 10.B. p. – main stand. Lift the kettlebell with one arm overhead (with any way of lifting) (pic. 12, pos. 10, a). Slowly bending the legs (pic. 12, pos. 10, b), sit on the floor setting with the other arm, holding the kettlebell in raised arm all the time (pic. 12, pos. 10, c). Then stand up with the kettlebell.
Pace is slow. Repeat 6 – 8 times.
COMPLEX 2
Exercise 1. B. p. – legs are apart (widely). Bending forward take the kettlebell by the handle with one arm with outer grip (pic. 11, pos. 1, a). Tearing it from the floor perform the swing up between the legs (pic. 11, pos. 1, b) and with energetic motion of the back and legs lift it forward and upward overhead (pic.11, pos. 1, c). The arm should be straight.
Pace is fast. Repeat 6 – 8 times.
Exercise 2. B. p. is the same. Take the kettlebell by the handle from the sides (pic. 11, pos. 2, a). Lifting the kettlebell on the chest with the body upward (pic. 11, pos. 3, b), lean backward arching the back (pic. 11, pos. 2, c).
Pace is average. Repeat 6 – 8 times.
Exercise 3. B. p. – legs are apart. Take the kettlebell with both arms and put it on the back with the body on the shoulder-blades (pic. 11, pos. 3, a). Slowly squat on the whole feet (pic. 11, pos. 3, b). Try to hold the back straight, do not lower the head.
Repeat 8 – 10 times.
Exercise 4. B. p. – sit down on the floor, spread the legs to the sides. Put the kettlebell between the legs. Take the kettlebell by the handle with both arms from the sides (pic. 11, pos. 4, a), lift it overhead with the body upward, keeping the arms straight (pic.11, pos. 4, b).
Pace is slow. Repeat 10 – 12 times.
Exercise 5. B. p. – legs are apart. Take the kettlebell with both arms with the under grip (pic. 11, pos. 5, a). Slowly bend the arms pulling the kettlebell to the chest with the body downward (pic. 11, pos. 5, b). The trunk should be straight.
Repeat 8 – 10 times.
Exercise 6. Hang the kettlebell around the neck on the special strap. B. p. – legs are apart, arms are on the waist (pic. 11, pos. 6, a). Slowly raise and lower the head not changing the trunk position (pic. 11, pos. 6, b).
Repeat 8 – 10 times.
Exercise 7. B. p. – sitting on the floor, spread the legs to the sides. Put the kettlebell on the back, holding it with both arms. Slowly perform the bending forward (pic. 11, pos. 7).
Repeat 6 – 8 times.
Exercise 8. B. p. – legs are together. Put the kettlebell with the body upward on the chest with both arms (pic. 11, pos. 8, a). Arching perform lunges forward alternating the right and left leg (pic. 11, pos. 8, b, c).
Pace is average. Repeat 8 – 10 times for each leg.
Exercise 9. B. p. – lying on the floor, the legs are straight. Take the kettlebell with the body upward to the chest with both arms (pic. 11, pos. 9, a). Unbending the arms press the kettlebell with the body upward (pic. 11, pos. 9, b).
Repeat 8 – 10 times.
Pic. 11. Kettlebell complex 2
Exercise 10. B. p. – legs are apart, squat and take the kettlebell by the handle with one arm with the outer grip. Turn the kettlebell by the handle and hold it within 2 – 3 seconds with the body upward. The free arm may be set against the knee (pic. 11, pos. 10).
Pace is average. Repeat 14 – 16 times.
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It is recommended for the beginners to perform the first complex within 1-2 months and only after this move to the next one. One should not start to perform more complicated complex if the previous one is not mastered properly. In general all the complexes should be performed within 2-3 years of regular systematic trainings. Firstly the exercises are performed using the light kettlebells of 16 kg, then with weight 24 kg, and only after that move to heavier kettlebells of 32 kg. The kettlebells weight depends upon the abilities and strength of a trainee. Probably some people start the trainings already with the 32 kg kettlebells.
COMPLEX 1
Exercise 1. Beginning position – legs are apart. Take the kettlebell with both arms and lift it on the chest with the body of kettlebell upward (pic.10, pos.1, a). Slowly press the kettlebell over the head with both arms in such way that the body of the kettlebell is constantly raised upward (pic. 10, pos. 1, b).
Repeat 3-6 times.
Exercise 2. B.p. – legs are apart (widely). Take the kettlebell with both arms and put it on the back in such way that the kettlebell body lies on the shoulder-blades (pic.10, pos.2, a). Slowly stoop forward not bending the back (pic.10, pos.2, b). The legs should be straight, when stooping the pelvis should be drawn backward, the head shouldn’t be lowered.
Repeat 4-7 times.
Exercise 3. B.p. – legs are apart. Lift the kettlebell with both arms to the chest with the body upward (pic. 10, pos. 1, b). Perform deep squat on the full feet, slightly bending the trunk forward, the head should be straight (pic. 10, pos. 3).
Pace is slow. Repeat 5-8 times.
Exercise 4. B.p. is the same. Take the kettlebell with both arms (pic. 10, pos. 4, a). Tearing it from the floor perform the swing up between the legs and sharply straightening the back, throw it upward overhead with the straight arms. At these the half-squat may be performed (pic. 10, pos. 4, b, c).
Pace is fast. Repeat 6-12 times.
Pic. 10. Kettlebell complex 1
Exercise 5. B.p. is the same. Take the kettlebell by the handle with one arm (pic.10, pos.5, a). Straightening the legs and trunk, bend the arm and lift the kettlebell to the shoulder, then softly lower it on the floor (pic.10, pos. 5, 6).
Repeat 7-10 times.
Exercise 6. B.p. is the same. The kettlebell is hung on the special strap around the neck. The legs are apart (pic. 10, pos. 6, a). Setting the arms against the knees, bend and unbend the neck and trunk, put the kettlebell on the floor and then again lift it upward (pic. 10, pos. 6, b).
Pace is slow. Repeat 3-9 times.
Exercise 7. B.p. – legs are apart (widely). Take the kettlebell by the handle with both arms with outer grip (pic. 10, pos. 7, a). With the energetic motion of the back and arms lift the kettlebell overhead with the body of the kettlebell downward (pic. 10, pos. 7, b). The kettlebell should be lifted upward perpendicularly to the floor and as close to the trunk as possible. Lower the kettlebell softly bending the legs and trunk.
Repeat 3-9 times.
Exercise 8. B.p. legs are put together. Take the kettlebell with one arm and put it on the thigh. Bending the leg, raise the knee high in such way that the kettlebell stands on the thigh (pic. 10, pos. 8). Try to raise the kettlebell only with the effort of the leg, slightly holding it on the thigh with the arm.
Repeat 6-8 times with each leg.
Exercise 9. Sit down on the floor, spreading the legs widely to the sides. Put the kettlebell between the legs and take it by the handle with both arms (pic. 10, pos. 9, a). Bending the arms, put the kettlebell on the chest with the body upward and turn the trunk to the right and to the left (pic. 10, pos. 9, b). Do not move the legs together.
Pace is slow. Repeat 5-8 times.
Exercise 10. B.p. is the same, as in the previous exercise. Take the kettlebell by the handle with both arms. Turn the kettlebell upside down, put it on the handle and hold it in such position within 2-3seconds (pic. 10, pos. 10).
Pace is average. Repeat 8-14 times.
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For good performance of the main (classical) exercises with the kettlebells (kettlebell snatch or two kettlebells clean and jerk), the auxiliary exercises are performed. These are the following:
For kettlebell snatch:
- One-arm kettlebell lifting to the shoulder;
- Two-arms kettlebell pulling out;
- One-arm kettlebell pulling out;
- Two kettlebells lifting to the chest by bending the arms in elbows;
- One-arm kettlebell lifting to the shoulder with the force;
- Arm bending (in standing position or sitting on the chair);
- Kettlebell pulling bending the trunk forward;
- Kettlebell lifting from behind;
- Two-arms kettlebells rows standing on the stage.
For kettlebells clean and jerk:
- One-arm kettlebell jerk with half-squat;
- One-arm kettlebell jerk with “scissors” squat;
- Lunge with two kettlebells on the chest on one and then on another leg with the following pushing out on the straight arms;
- Kettlebell press from the chest in the standing position;
- Kettlebell press in the lying position or on the inclined bench with one or two arms;
- Squat with kettlebells on the shoulders or on the chest;
- Arms unbending in support on bent arms with the kettlebell;
- Arms unbending in support with the kettlebell on the waist belt;
- Leg unbending with the kettlebell tied up to the foot, sitting on the stage;
- Wrists bending and unbending in wrist joints;
- Circular motions with the kettlebell.
Below you can find detailed description of special-auxiliary exercises with the kettlebells.
Exercise 1. One or two kettlebells press upside down, or vertically (pic.9, pos.1). Put the legs apart, lift the kettlebells to the shoulders with the bodies upward. Press them alternating left and right arms.
Pace is slow. Repeat 6-8 times.
Exercise 2. Kettlebell lifting to the biceps with one or two arms (pic.9, pos.2). Put the legs apart, squat, take two kettlebells by the handles with the under grip. Bending the arms, straightening the trunk and legs, lift the kettlebells to the shoulders, then softly lower them.
Pace is average. Repeat 5-8 times.
Exercise 3. Changing the standing position with the kettlebell in the arm to the lying position (pic.9, pos.3) (Turkish get up). Put the legs apart, lift the kettlebell with one arm. Slowly sit down and then lie on the floor, holding the lifted kettlebell on the straight arm. Then slowly sit and stand up with the kettlebell.
Repeat 6-8 times.
Exercise 4. Kettlebell press in the lying position (pic.9, pos.4). Lie on the back, spread the legs to the sides, and lift the kettlebells to the shoulders. Slowly press them upward.
Repeat 5-7 times.
Exercise 5. Kettlebell press on the head bridge (pic.9, pos.5). Stand on the bridge and lift the kettlebells to the shoulders. Slowly press them upward. Try to layback as much as possible.
Repeat 4-6 times.
Exercise 6. Arms spreading and bringing together (pic.9, pos.6). Put the legs apart, rise the arms with the kettlebells forward in such way that the body of kettlebells lie on the forearms. Slowly spread the arms to the sides, keeping the upright position of the head and trunk.
Pace is slow. Repeat 3-5 times.
Exercise 7. Squat with the kettlebell (pic.9, pos.7). Put the legs apart, take the kettlebell with two arms and put it on the back with the body on the shoulder-blades. Slowly squat on the full feet, slightly bending forward, do not lower the head.
Repeat 8-10 times.
Exercise 8. Two kettlebells pulling out (pic.9, pos.8). Put the legs apart, take the kettlebells with the outer grip, lift them over the floor, perform the swing up backward between the legs and quickly with the powerful motion of legs, trunk and straight arms raise them over the head with the bodies upward.
Repeat 8-10 times.
Exercise 9. Circular motions with one or two arms (pic.9, pos.9). Put the legs apart. Take the kettlebell by the handle with both arms with the outer grip; perform circular motions in front of you.
Pace is average. Repeat 10-12 times.
Exercise 10. Kettlebell pulling upward with both arms (pic.9, pos.10). Put the legs apart, take the kettlebell by the handle with both arms with the outer grip. With energetic motions of the back and arms raise the kettlebell overhead with the body downward. Try to raise the kettlebell as close to the trunk as possible. Lower it softly bending the legs and the trunk.
Repeat 8-10 times.
Exercise 11. Bending with the kettlebell on the nape (pic.9, pos.11). Put the legs apart, take the kettlebell by the handle with both arms and put it on the back with the body on the shoulder-blades. Slowly bend forward not stooping the back. The legs should be straight all the time. At bending draw the pelvis backward, do not lower the head.
Repeat 5-8 times.
Exercise 12. Turning the kettlebell on the handle (pic.9, pos.12). Put the legs apart, squat and take the kettlebell by the handle with one arm with outer grip. Turn the kettlebell by the handle and hold it with the body upward within 2-3 seconds. The free arm may be supported against the knee.
Pace is average. Repeat 10-12 times.
Exercise 13. Kettlebell lifting with the leg (pic.9, pos.13). Put the legs together, take the kettlebell with one arm and put it on the thigh. Bending the leg raise the knee high. Try to lift the kettlebell only with the effort of the leg, slightly holding it on the thigh with the arm.
Pace is average. Repeat 8-10 times.
Exercise 14. Holding of hung kettlebell (pic.9, pos.14). Put the legs slightly apart, arms are on the waist. Bend the head downward, hang the kettlebell on it on the special strap. Raise and lower the head, keeping the same position of the trunk.
Pace is slow. Repeat 5-8 times.
Exercise 15. Kettlebell lifting overhead in the sitting position (pic.9, pos.15). Sit down on the floor, spread the legs to the sides, and put the kettlebell between the legs. Take the kettlebell by the handle with both arms from the side; raise it overhead with the body upward. Keep the arms straight all the time.
Pace is slow. Repeat 10-13 times.
Exercise 16. Kettlebell press behind the neck (pic.9, pos.16). Put the legs together; lift the kettlebell to the shoulders. Slowly press it upward, keeping the straight position of the trunk.
Repeat -8 times.
Exercise 17. Squat with the kettlebells (pic.9, pos.17). Put the legs apart, hold the kettlebells on the straight arms. Squat with the kettlebells and stand up.
Pace is slow. Repeat 8-10 times.
Exercise 18. One kettlebell juggling. Put the legs apart and grasp the kettlebell. Juggle with it as it is shown on the pic.9, pos. 18.
Pace is average. Repeat 6-8 times.
Exercise 19. Two kettlebells juggling. Throw up the kettlebells upward and juggle with them as it is shown on the pic.9, pos.19.
Pace is average. Repeat 6-8 times.
Exercise 20. Squat with the kettlebell behind the back (pic.9, pos. 20). Put the legs together and put the kettlebell behind the legs at the heels. Squat and take the kettlebell by the handle. Straightening the legs raise the kettlebell from behind in hang position and lower it on the floor again. At raising the kettlebell slightly bend forward.
Pace is average. Repeat 8-10 times.
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Exercise 1. Holding of the kettlebells in hang position at the different height. In the beginning position hold the kettlebells in front of you in hang position in straight stand. Bending the legs and trunk lower the kettlebells on 5-10 cm (etc.) and hold them within 3-5 seconds, then come back to the beginning position.
When bending do not stoop (the back should be straight), feel the balance and do not overstrain. Repeat the exercise 3-5 times in one set. The exercise is applied at first trainings of clean technique.
Exercise 2. Holding the kettlebell in hang position in front of you. Slightly bend the legs in knees, bend the trunk (do not stoop) and simultaneously draw the pelvis and knees a bit backward. The kettlebells between the knees are lowered downward backward behind the knees in the position of main start of the clean. As soon as the kettlebells start the motion in the opposite direction, without delay, as if passing ahead of their motion, move the pelvis and the knees a bit forward, straighten the legs and trunk at once, raise the shoulders and rise on the tiptoes. The elbows constantly touch the trunk. The arms muscles are maximally relaxed. Without delay lower the kettlebells again downward behind the knees, keeping the right position of the back. Bending – breathe out, straightening – breathe in. As far as you master the exercise the amplitude of the motion (swinging) increases.
This exercise is applied as preliminary one at the training of clean technique and as the special one for strengthening the back muscles. Depending upon the purpose this exercise may be repeated 3-30 and more times within one set.
Exercise 3. Holding of two kettlebells on the chest – it is the starting position for military press. In this position the legs should be straight, the pelvis slightly drawn forward, the projection of the main center of gravity is in the middle of feet, the chest as relaxed as possible, the elbows pressed close to the trunk with the kettlebells, the wrists pushed through the kettlebells handles, the arms muscles relaxed. It is very important to feel the weight of the kettlebells with the muscles of chest and stomach, but not with the arms. The stability and balance should be felt. The breathing is easy.
The exercise is used at individual selection of the most acceptable starting position in military press depending upon the build, backbones flexibility and other physical qualities of a trainee. It is also used for development of special endurance at holding the kettlebells on the chest.
Exercise 4. One kettlebell clean and lowering to the beginning position. Put the kettlebell in front of you 5-10 cm from the tiptoes. Perform the preliminary swing up till the half-squat – only with one kettlebell. At lifting turn the handle a bit outside with the angle forward-upward. At the last moment of the inertial motion of the kettlebell at the level of the chest the wrists should be pushed through the handles, the elbow should be drawn under the kettlebell and perform softening half-squat. The half-squat begins simultaneously with touching the chest with the kettlebell. All these motions are performed together. Holding the kettlebell on the chest it is necessary to straighten the legs. At swing up of the kettlebell backward – behind the knees – breathe out. Simultaneously with the second pull – breathe in. As soon as the kettlebell touches the chest – full breath out should be done (the kettlebell presses out the air from the chest).
Lowering the kettlebell slightly push it forward form the chest (the body of the kettlebell is lower than the handle), quickly grasp the handle from above (until the lowering the wrist was pushed through the handle), raise the shoulders and rise on the tiptoes – breath in should be done. All these motions and breath in should be performed simultaneously.
As soon as the falling kettlebell pulls the arm downward, lower the shoulder, stand on the full feet and only after this slightly bend the legs in knees, and bend the trunk. At trunk bending – breathe out. The breath out is finished simultaneously with the finishing of the kettlebell motion backward – behind the knees into the beginning position. The free arm synchronously imitates both lifting and lowering. This is necessary for training the two kettlebells clean technique.
Exercise 5. Pushing out (half-jerk) of two kettlebells from the chest. Take the beginning position for the military press. Bending and unbending the legs in knees and having sprung with the chest, push out the kettlebells upward at different height, but do not hold them overhead, and lower them to the chest at once to the beginning position. The kettlebells should be pushed out easily and strictly upward. A sportsman should feel the balance and relaxation of the muscles of arms, chest and stomach. Lower the shoulders stand on the full feet and move the pelvis a bit forward for softening the blow of the kettlebells against the chest.
Breathing: performing the springy half-squat for the jerk and pressing the chest with the kettlebells – breathe out. Simultaneously with tearing the kettlebells from the chest – quick half-breath in should be done. Lowering the kettlebells – breathe out (the kettlebells press out the air from the chest). The breath should not be held. It should be in full coordination with the motions. Holding the kettlebells on the chest – half-breath in should be done. At breathing out the exercise is repeated. This exercise is the most efficient at mastering the military press.
Exercise 6. Holding of two kettlebells overhead on straight arms. At this the trunk should be in straight position. The kettlebells should be brought together as close as possible, the arms are straight, the wrist pushed through the handles (the root of the thumb should be set against the internal angle of the handle).
Performing the exercise, feel the balance and stability at holding. The breathing is easy. Hold the kettlebells within 6-10 seconds. At loosing the balance (the kettlebells goes to the sides or backward) it is dangerous to hold the weight as the traumas may be received. It is necessary to set free from them in time (throw them on the floor). The exercise is applied only at the beginning of training the jerk.
Exercise 7. Half-squats of different depth with light kettlebells overhead on straight arms. In the beginning position the kettlebells are held overhead on straight arms, the legs are at the shoulder width. Perform the half-squats of different depth. The knees should be spread aside at the exercise performance, in such position it will be easier to keep the balance. The arms in all the positions should be straight and as relaxed as possible. The breathing is easy. Perform 6-10 half-squats in one set.
Exercise 8. Walking in half-squat with the kettlebells overhead on straight arms. Perform the half-squat with the kettlebells on straight arms, move with small steps forward, and turn in different sides, change the depth of squat. Breathe easily. Try to strain as little as possible. This exercise is recommended for developing the feeling of balance and stability in half-squat and training the special endurance at holding two kettlebells on the straight arms overhead.
Exercise 9. Lowering of two kettlebells to the chest. In the beginning position hold the kettlebells overhead on the straight arms. Simultaneously with the kettlebells lowering bend arms in the elbows, raise the shoulders and chest, rise on the tiptoes (as if stretching towards the falling kettlebells). As soon as the kettlebells touch the raised shoulders, lower the shoulders, chest, stand on the full feet and move the pelvis and thighs a bit forward. Try to bend legs in knees as less as possible. At the beginning of trainings it is recommended to perform this exercise in slow pace. Further all the motions are performed very quickly with maximally relaxed arms muscles.
At the beginning of lowering – breathe in. Simultaneously with the touching the chest with kettlebells – breathe out. (The kettlebells press out the air from the chest).
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- · Mistake: In the starting position or performing the pushing out the arms muscles are overstrained, the fingers grasp the handles too much. Constantly strained muscles become tired very soon, not depending upon their strength.
The reasons:
1. Incorrect position of the kettlebells on the chest.
2. Humeral parts of the arms are weakly pressed to the trunk.
Correction: All the preliminary exercises should be performed from the most comfortable position of kettlebells with maximally relaxed arms muscles and humeral parts of the arms are closely pressed to the trunk. The wrists should be pushed through the handles. The fingers may be bent but not strained.
- · Mistake: At the moment of pushing out, the kettlebells fall from the chest. In such case the sharpness of the exercises performance decreases, the arms excessively switch into the work and become tired very soon.
The reasons:
1. Weak adhesion of humeral parts of the arms with the trunk, and the kettlebells – with the forearms.
2. The arms are weakly pressed to the trunk.
3. The chest is lowered too low at the moment of the kettlebells pushing out.
Correction: For better adhesion it is recommended to perform the jerk in shirt, and in the places of touch the arms with the trunk the shirt should be wet. For mastering the right position of the chest at the moment of pushing out the preliminary exercises of the jerk from the chest are applied.
1. Holding of the kettlebell on the chest up to 10 seconds drawing the pelvis a bit further forward.
2. Half-jerk of the kettlebells with big quantity of repeats.
- Mistake: Not full legs straightening at pushing out the kettlebells from the chest. In such case an athlete lifts the kettlebells at insufficient height. For holding them overhead he has to perform deeper half-squat, that often leads to the lost of balance, and muscles overstrain. The jerk is not efficient.
The reasons:
1. Weak legs extensors.
2. Too deep springy half-squat at pushing out of the kettlebells.
Correction: The following exercises for developing the legs strength are recommended:
1. Squat with the barbell or kettlebells on the shoulders.
2. Half-jerk with slight bend in legs and rising on the tiptoes.
3. Springy jumping outs with the barbell or kettlebells on the shoulders (softly).
- Mistake: Insufficient half-squat after the pushing out of the kettlebells from the chest. In such case the arms straightening overhead and holding of the kettlebells become difficult.
The reasons:
1. An athlete is not able to perform the squat of the necessary depth because of the mistakes at training.
2. Insufficient suppleness of elbows and shoulders joints (At these physical drawbacks in the squat with the kettlebells overhead the arms do not hold on the kettlebells).
Correction: The following exercises are recommended:
1. Holding of the kettlebells overhead on the straight arms in the half-squat of different depth.
2. Movement forward in half-squat with the kettlebells overhead.
3. To perform more exercises for arms and shoulder girdle muscles extension and joints suppleness.
- Mistake: At the moment of fixation overhead on the straight arms the kettlebells draw forward. In such case it is very difficult to hold them.
The reasons:
1. At the moment of pushing out an athlete shifts the main center of gravity forward.
2. Insufficient muscles extension and suppleness of the shoulder girdle and arms joints.
Correction: Push out the kettlebells from the full feet strictly upward. Rise on the tiptoes only after the full legs straightening at pushing out. The following preliminary exercises are recommended:
1. Half-squat with the kettlebells on the chest with the support on the full feet and shifting the main center of gravity closer to the heels.
2. Half-jerk of the kettlebells not tearing the heels from the floor, and having mastered this variant, move to the same exercise with rising on the tiptoes.
3. Half-squats with the kettlebells overhead. At insufficient muscles extension and joints suppleness it is recommended to perform more special exercises for extension of these muscles and development of joints suppleness.
- Mistake: Too low preliminary half-squat at pushing out the kettlebells from the chest. Big legs extensors are excessively switched into the work; that is why they become tired soon. The sharpness of the pushing out is lost.
The reasons:
1. Inability of a sportsman to use springy abilities of the chest, back bones and abdominal muscles for decreasing the load upon the legs at pushing out the kettlebells.
2. Too slow preliminary half-squat.
3. Weak legs muscles.
Correction: The most efficient exercises for correction of this mistake are the following:
1. Holding of the kettlebell on the chest up to 10 seconds with slightly bent legs.
2. Half-jerk of the kettlebells with slight preliminary legs bending in knees with rising on the tiptoes (to feel the springy motions with the chest).
3. Springy jumping outs with the barbell or kettlebells on the shoulders with slightly bent legs and rising on the tiptoes.
4. Pushing out of the kettlebells with the chest not bending the legs in knees.
- Mistake: At the moment of fixation overhead on the straight arms the kettlebells spread to the sides. The kettlebells holding becomes difficult.
The reasons: Insufficient muscles extension and suppleness of the shoulder girdle and arms joints.
Correction: It is necessary to prolong the training time for performance of the special exercises for muscles extension and suppleness of the shoulder girdle and arms joints. Among the kettlebells exercises the following ones are recommended:
1. Half-squat of different depth with brought together kettlebells on the straight arms overhead.
2. Walking in the half-squat with brought together kettlebells on the straight arms overhead.
- Mistake: powerful amortizing bending and unbending of the legs at lowering the kettlebells to the chest. As a result legs extensors become tired very soon, as big load affects them at performing the main motion – pushing out of the kettlebells upward.
The reasons: An athlete has not mastered more efficient way of lowering the kettlebells to the chest in the process of training.
Correction: Amortizing function at lowering the kettlebells to the chest is performed not by the legs but by the shoulders, chest and backbones. The following exercises are recommended:
Lift the light kettlebells on straight arms. Lowering them simultaneously raise the shoulders and rise on the tiptoes. As soon as the kettlebells touch the shoulders, lower the shoulders together with the kettlebells, stand on the full feet, and move the pelvis a bit forward. Do not bend legs in knees.
• Mistake: In jerk to the muscular failure the squat at last lifts of the kettlebells is performed without spreading the feet apart. Because of the tiredness an athlete is unable to push out the kettlebells to the necessary height. To hold the kettlebells overhead it is necessary to perform deeper half-squat. The spreading of feet apart provides with the stability in such squat and makes easier the kettlebells holding overhead on straight arms at maximal tiredness.
The reasons:
1. Inability to perform the squat.
2. Restrict flexibility and extension of shoulder girdle muscles that does not allow to perform lower squat.
Correction:
1. Jumping outs with feet apart at different width (10-30cm) with the following half-squat.
2. Half-squat with the kettlebells overhead on the straight arms with feet widely apart. At restrict muscles flexibility it is recommended to perform special exercises for muscles extension and joints suppleness.
• Mistake: non-coordination of legs, trunk and arms motions at jerk performance. In consequence of that the general motions coordination and breathing disturbs.
The reasons:
1. Because of hurry at training the jerk technique the separate elements of jerk were not mastered in the necessary succession.
2. The technique of jerk performance as a whole with light kettlebells was not trained properly.
There may be other reasons.
Correction: All the elements of jerk should be mastered separately; at this the motions of arms, legs and trunk should be coordinated. Then the jerk with light kettlebells should be mastered as a whole. For better remembering of the motions and their coordination at the beginning of the training it is recommended to perform all the exercises in slow pace.
- Mistake: Non-coordination of motions with breathing. In connection with this the general tiredness comes sooner at performing the jerk till the muscular failure.
The reasons:
1. The coordination of breathing with separate elements of jerk is not mastered or trained properly.
2. The muscles are overstrained at jerk performance.
Correction: At training all the elements of jerk should be performed easily and in strict coordination with right breathing. The exercises should be performed with light kettlebells in slow pace.
- · Mistake: the back is bent at clean. The coordination of arms, legs and trunk motions disturbers at this mistake. The clean is not efficient.
The reasons may be: inability of an athlete to keep the back straight (mistakes at training), or weak back muscles. Manly this mistake is made by the beginning sportsmen.
Correction: It is recommended the following preliminary exercises of the clean:
1. Holding of two kettlebells in hang position at different height (at the level of the middle of shins, knees, middle of thigh).
2. Rows with the second pull of the kettlebells from different stands (low, middle, high).
3. One kettlebell clean from the hang position.
If the back muscles are weak:
1. Bending on the buck with weight.
2. Bending with the barbells or kettlebell on the shoulders.
3. Snatching and jerking rows with the barbells or kettlebells.
4. Snatching kettlebell swing till the chest, head level and higher.
In both cases the special attention should be paid to the position of the back. It should be straight or arched a bit in lumbar spine, but not bent (stooped).
- · Mistake: the arms are bent at clean. Because of this the legs and back muscles are weakly switched into the work. The lift is performed at the expense of the strength of arms. At the moment of the second pull the arms unbend, as a result the sharpness in the second pull is lost.
The reasons:
1. A sportsman does not relax the muscles of the arms and shoulder girdle at the kettlebell lifting.
2. Too deep grasp of the handles.
3. Slippery handles.
Correction: The following exercises are recommended:
1. Holding of the kettlebells in hang position at different height.
2. The kettlebells rows with raising the shoulders and rising on the tiptoes.
It is necessary to train the performance of all the auxiliary and preliminary exercises of clean with maximally relaxed arms muscles. At grasping the kettlebells one shouldn’t push the wrists through the handles with great force. For good adhesion the kettlebells handles and palms should be rubbed with magnesia.
- · Mistake: not full legs and trunk straightening at the second pull. As a result a sportsman lifts the kettlebells at insufficient height. For holding them on the chest he has to perform deeper half-squat, because of which the balance is lost (the kettlebells pull forward), and a sportsman has to perform the additional motion.
The reasons:
1. Too early beginning of the second pull.
2. Weak back and legs muscles.
3. Too heavy kettlebells.
Correction: The most effective exercises for correction of this mistake are the following:
1. Holding of light kettlebells in hang position within 3-5 seconds and in straight stand on tiptoes with raised shoulders.
2. The kettlebells second pulls with straightening (softly).
3. Clean from the high stand.
For strengthening legs muscles:
1. Squats with the barbell or kettlebells on the shoulders.
2. Springy jumping outs with the barbell on the shoulders.
- Mistake: in the second pull the kettlebells go far ahead. As a result it is difficult for athletes (especially of light high categories) to hold the kettlebells on the chest (the kettlebells pull forward). Athletes have to move forward, applying significant effort to hold them on. After such clean it is difficult to concentrate on jerk performance.
The reasons:
1. The kettlebells are drawn too far backward – behind the knees at swing up.
2. A sportsman cannot put the elbows closer to the trunk at clean (mistakes at training).
Correction:
1. Clean from the hang position from the high stand.
2. Lifting of the light kettlebells from the hang position without preliminary swing up backward.
3. Slow kettlebells rows with rising on the tiptoes and raising the shoulders.
Performing these exercises the elbows should be close to the trunk.
- Mistake: the position of kettlebells on the chest is inconvenient. This will not allow to perform the jerk effectively.
The reasons:
1. Inability of a sportsman to take the right starting position for the jerk from the chest because of mistakes in training.
2. Too worked out and not extended muscles of the arms and shoulder girdle.
3. The kettlebells are put too high or too low.
4. The elbows are spread too wide or brought too close from the front.
Correction: To feel with the muscles different variants of the starting position depending upon the elbows position (spread aside or brought together), the kettlebells position on the chest (higher, lower) and the jerk from the chest (with the legs or having sprung with the chest and stomach). To chose the most appropriate variant and remember the skill, using the following exercises:
1. Holding of the kettlebells on the chest up to 20 seconds with maximally relaxed muscles of arms, shoulder girdle and stomach, changing the position of the elbows and kettlebells.
2. Half pushing out from the chest from 10 to 20 repeats and more with maximally relaxed arms and trunk muscles. The same exercise only with higher position of the kettlebells on the chest should be performed if the reason of the mistake is too low kettlebells position. At insufficient muscles extension it is recommended to perform more exercises for muscles extension and suppleness in joints.
- ·Mistake: in the starting position for the jerk from the chest the elbows are too much brought together in front of the chest or spread aside. In both cases the efficiency of the kettlebells pushing out decreases.
The reasons:
1. The imitation of the technique of more famous athletes by the beginners.
2. The training of technique is held with paying no attention by the trainer to the individual physical abilities of the trainees.
Correction: It is reasonable to perform the jerk with different position of the elbows at the trainings. Further it is worth to chose the most appropriate position and memorize it in the process of trainings.
The experienced masters perform several cycles of breathing both during the fixation and in the position of kettlebell on the chest. One jerk is performed within 6-8 seconds.
It is reasonable not to hurry (this is a typical mistake of all the beginners). Try to master the right breathing. Make at minimum two cycles of breathing when the kettlebells are on the chest. If you become tired, move to three, four, five cycled breathing on the chest. One should stand in such position that the kettlebells wouldn’t load the chest, and would be from both sides on the elbows supported against the stomach.
In the classical clean and jerk the clean is performed only once, that is why most of sportsmen at performing this motion do not pay particular attention to the rightness of breathing, because in the given variant of clean and jerk the breathing has almost no influence on the result as a whole. Some sportsmen before the clean breathe in and perform the motion at the breath-holding. Others at swinging the kettlebells backward behind the knees perform breath out. Straightening the trunk and rising the chest and shoulders at lifting till the half-squat – breath in is done. As soon as the kettlebells touch the chest at half-squat performance – breath out should be done (the kettlebells press out the air from the chest).
Breathing at military press. In practice several variants of breathing are applied, which are used depending upon the conditions of this motion performance (pace, degree of tiredness, etc.).
1. At breath in: simultaneously with the beginning of legs bending before the pushing out – breathe out. The pushing out is performed at breath-holding. Half-squat and the straightening of arms are performed at breath out. Simultaneously with the beginning of lowering the kettlebells to the chest, bending the arms at this and rising on the tiptoes – breathe in. As soon as the kettlebells touch the chest – breathe out (the kettlebells press out the air from the chest).
2. At breath out: bending the legs before the pushing out and pressing the chest and the stomach with the kettlebells – breathe out. Straightening the legs and raising the chest a bit at pushing out – quick breath in should be done. Performing the half-squat and straightening the arms overhead – breathe out. Simultaneously with the beginning of the arms bending at lowering to the chest till touching the chest – breathe in. Simultaneously with touching the chest with the kettlebells – breath out should be done. At holding of the kettlebells on the chest or on the straight arms additionally one or several (depending upon the duration of holding) short breath ins and outs are performed.
Breathing at the kettlebells lifting to the chest and lowering in clean and jerk at long cycle. At clean from the main start, straightening the trunk and raising the shoulders – breathe in. Simultaneously with touching the chest with the kettlebells – breathe out (the kettlebells press out the air from the chest). At lowering the kettlebells from the chest simultaneously with pushing them slightly forward – breathe in. The breath in is finished quickly at the moment of the dorsal grasp of the handles (in the position of the kettlebells on the chest, the wrists were pushed through the handles). Bending the trunk and lowering the kettlebells – breathe out. The breath out is finished simultaneously with the end of the kettlebells motion backward behind the knees, to the main start of the kettlebells clean.
Easy breathing without holdings in combination with the motions is possible only provided the following the right performance technique of all the elements of each motion and the clean and jerk as a whole. Even short time breath-holdings at performing the clean and jerk to the muscular failure within 10 minutes negatively affect the results.
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The classical exercise clean and jerk is a speed, strength and many times repeated motion.
The clean and jerk includes four motions: 1) kettlebell clean; 2) lifting from the chest (pushing out); 3) kettlebell lowering to the chest; 4) kettlebell lowering from the chest.
According to the rules of competitions, firstly two kettlebells should be lifted to the chest, then upward from the chest on straight arms. Lift from the chest is repeated as many times as possible within 10 minutes. In such case the second motion (jerk from the chest) is the main one.
There also exists so-called cup clean and jerk, or full cycled clean and jerk, when after each lift on the straight arms the kettlebells are lowered to the chest and then downward to the main start (according to such rules cup competitions are held). Here both motions (the lift to the chest and jerk from the chest) are equivalent.
The kettlebells lifting (both to the chest and from it) is easier to perform from the half-squat. Not deep half-squat allows to perform every motion softer and more efficient. The depth of the half-squat depends upon the technical training, flexibility, muscle extension of a sportsman and the degree of his tiredness at motion performance. Experienced good trained kettlebell lifters at last lifts in clean and jerk, when it is very difficult to push out the kettlebell onto the necessary height apply deeper half-squat (sometimes with putting the feet apart on 5-10 cm). The position with feet apart provides more reliable stability and ability to perform the half-squat on such depth, which could allow to straighten the arm and to hold the kettlebell overhead.
Such technique is considered not efficient, because much bigger quantity of muscles is switched into the work and their strain increases. Nevertheless in last lifts it is efficient and often leads to the win in the competition with the equal rivals.
According to the modern rules the clean and jerk is performed within 10 minutes. If earlier leading kettlebell lifters of the country could lift two 64 kg kettlebells with no hurry from the chest during 30-40 and more minutes, now they have to increase greatly the pace of exercise performance and exert themselves within allotted time.
The clean and jerk performed in high pace, requires higher physical and technical training of an athlete and volitional qualities.
It may be supposed that the further growth of the results in clean and jerk will proceed at the expense of increasing the pace of exercise performance and the level of special physical training of athletes.
The following technical elements may be marked out in clean and jerk exercise: start, clean, beginning position before the pushing out, squat, pushing out, squat, fixation, kettlebell lowering, and beginning position before the next pushing out (pic.8).
Start. B.p. – legs bent in knees at the shoulder width, kettlebells are between the legs (a bit ahead), the grasp is from above, the back is straight (pic. 8, pos. 1).
There exist two ways of taking the starting position:
1. The kettlebells are ahead the feet. With legs at the shoulder width an athlete lowers in the start bending the legs in knee and hip joints until he grasps the kettlebells handles with the palms (pic.8, pos. 1). The knees should be spread to the sides, shoulders should be lowered and a bit behind the kettlebells. The feet are 20-30 cm behind the kettlebells, i.e. at the foot width behind. The trunk is straight with slight arching in the waist. The straight arms are relaxed; the grasp of the handles with the wrists is deep.
2. The kettlebells are behind the feet. This way is used rather seldom. An athlete stands in such way that the kettlebells are behind the heels. Bending a bit lower an athlete grasps the kettlebells handles and without stop begins the lift.
Clean (lifting to the chest) until the squat. The lifting begins from the legs unbending (pic. 8, pos. 2). The kettlebells are thrown out from the stage but they inertially go backward. Then on the way back of the kettlebells (pendulum) at the expense of sharp legs and back straightening the second pull is performed, then having bent the legs in knees – squat is performed and the kettlebells are caught up with the chest in the dead point, after this the legs should be straightened.
Beginning position before the pushing out (pic. 8, pos. 3). It is taken after the kettlebell clean (lifting the kettlebell to the chest). Straightened legs are at the shoulder width, the elbows are lowered and close to the trunk, the kettlebells are on the forearms and shoulders, the kettlebells handles are on the chest, the back is straight.
For stronger holding of the kettlebells on the chest some athletes slightly bend backward, move the pelvis forward and put the kettlebells a bit lower, creating additional support. The head in the beginning position is slightly bent forward; the feet are at the shoulder width, with tiptoes turned outside. If to put the legs wider, the power of jerk decreases.
The general gravity force goes through the middle of the feet.
Second pull is performed by fast and simultaneous unbending of the trunk and legs with further rising on the tiptoes. The arms stay straight, that gives the opportunity to transfer fully the muscle effort of the legs and trunk to the kettlebells. The shoulders should be drawn backward at the latest moment, after which the squat follows.
The regime of lifting the kettlebell till the squat is two-stroke, with the stress on the second pull.
Squat before the pushing out. Having finished the second pull at the last moment and switched the arms into the work, an athlete stops the motion upward and quickly performs the squat (pic.8, pos. 4). The legs should be slightly spread to the sides. The elbows are turned quickly and the kettlebells are lowered to the shoulders, the trunk is slightly bent forward, and the elbows for better holding of the kettlebells are turned more upward.
The slow performance of the squat is undesirable, as the power of the pushing out depends upon the strength of working muscles and upon the degree of their preliminary extension when stopping the kettlebells which are moving downward. That is why the speed of the preliminary squat performance for each sportsman should be the optimal one, which could provide with the fast stop and the necessary muscles extension. At this the support is on the whole foot. Right after the stop a sportsman performs the pushing out.
Pic.8. The technique of the clean and jerk performance: 1 – start; 2 – clean; 3 – beginning position before the pushing out; 4 – squat; 5 – pushing out; 6 – squat; 7 – fixation; 8, 9 – lowering; 10 – beginning position before the next pushing out.
The squat should be begun quickly but not forgetting about the stop before the pushing out.
Kettlebell pushing out (lifting till the squat) begins with the support on the whole foot and ends with the rising on the tiptoes (pic. 8, pos. 5). It is performed upward-backward at the expense of knees unbending with increasing speed. The kettlebells at this lie firmly on the elbows near the chest. The muscles of the shoulder girdle and arms do not perform dynamic work, but secure the kettlebells holding in the beginning position. The switching of the arms into the work sharply decreases the power of jerk. The early rising on the tiptoes leads to the same.
Squat – rising from the squat (pic. 8, pos. 6). Finishing the pushing out, a sportsman switches his arms into the work, after which quickly goes into squat, usually not spreading the legs. The trunk in squat is brought under the kettlebells in such way that at the moment of arms straightening the shoulders should be a bit ahead than the kettlebells center of gravity.
To hold the kettlebells on the straight arms firmly in squat, the kettlebells should be driven backward as far as possible, bringing neither shoulder-blade nor kettlebells together. At the moment of arms straightening the motion of the head forward should be done. The depth of the squat depends upon the power of jerk. The squat should be not deep, soft on the whole foot until the full arms straightening. Not big depth of the squat allows to rise easily not losing the balance.
This phase of jerk is performed on sharp breath out in two-stroke regime. On the first stroke the squat is performed, on the second stroke – rising up. The stress is on the squat phase. It takes much more time to rise up from the squat than to squat. More experienced athletes rise up rather slowly, performing at this full breath in.
Fixation. Having raised from the squat an athlete fixates the trunk position. Legs and trunk are straight, head is drawn a bit forward (pic.8, pos. 7). At good suppleness of the shoulder joints, the arms are drawn backward. In this phase an athlete does several cycles of breathing: breath in – breath out.
Lowering – is the coming back to the starting position. Having raised from the squat, the kettlebells are quickly lowered to the chest, relaxing the arms and amortizing the blow by the legs bending, the trunk and the head at this should be slightly leaned back (pic. 8, pos.8). Straightening the legs, an athlete takes the starting position (pic.8, pos. 9).
The most important thing at lowering is the way of amortization, i.e. easing of the blow of kettlebells against the chest. There exist tree such ways:
The first way – is at the expense of legs bending in knees. Such way of amortization is irrational, as the biggest legs extensors are switched into the work. They also take part at the kettlebell pushing out upward. In the result of doubled load the legs muscles become tired very soon. As to the performance technique this way is the most simple: after the signal (count) of the referee it is necessary to relax the arm muscles instantly rise on the tiptoes (the kettlebells easily fall on the chest). Then under the pressure of kettlebell weight one should lower on the full feet and bend the legs in knees (to amortize), easing in such way the sharp blow against the chest.
The second way “deceleration” is performed mainly at the expense of amortizing abilities of the backbones, chest, preliminary raised shoulder girdle and lowering to the full feet. This is the most efficient way of amortization; it is successfully used by the athletes with good suppleness of the chest, shoulder girdle and flexibility of the backbones. It is performed in the following way: simultaneously with the beginning of kettlebells lowering an athlete instantly rises on the tiptoes, raises the shoulders and chest (as if stretching towards the falling kettlebells). As soon as the kettlebells touch the shoulders, already under the pressure of the kettlebells weight an athlete lowers the shoulders, chest, stands on the full feet and move the pelvis a bit forward. The legs are almost unbent in knees. The arms muscles are maximally relaxed at the kettlebells lowering and holding them on the chest.
This way of amortization is the most efficient in jerk to the muscular failure. Most of the leading athletes successfully apply it at the competitions.
In the third way of amortization at the kettlebells lowering to the chest, the main load is on the arms extensors. In this case an athlete weakly uses legs, chest, shoulder girdle, and lowers the kettlebells by the strain of arms muscles. In the result the arms fail soon. This way of lowering is more often used by the beginning athletes who afraid to hurt the chest with the kettlebells blow. Further this way may become habitual and seemed the most acceptable. A trainer should in time choose the most rational way of the kettlebells lowering to the chest for every trainee. The main thing in this approach is the way of amortization.
Beginning position for the next jerk. Further the jerks are performed from the chest (pic. 8, pos.10).
The efforts of legs should be firmly transferred through the elbows to the kettlebells, then the will fly out over the head.
The mastering of the main stand does not come easily. Train it in front of the mirror. If you are racked or stooped, the stand is wrong. The kettlebells weight should pass through the pelvis and legs. The trunk at this should be leaned a bit backward.
It is useful to stay in front of the mirror for some time in the stand with kettlebells. At first there will be no progress. Everything depends upon the body structure. Lithe people master the stand faster, but nobody succeeds at once. Have patience.
For mastering the technique of the main exercises of the kettlebell sport it is necessary to learn it attentively and in details and to improve it constantly in the way of training process. Difficulties often appear at learning the clean and jerk technique. As a rule the beginning sportsmen fail in the second squat. The clean and jerk technique should be learned step-by-step; the peculiar attention should be paid to the right breathing.
Having mastered the technique of snatch and clean and jerk, one may move to the performance of training loads.
- · Once per week one may perform the exercises till his muscular failure both in snatch and clean and jerk, but only in such case when you feel that you can do this. The other days one should strictly keep to the dosage.
- · Once per month one should try to break his record in snatch and clean and jerk.
- · Training in classical exercises one shouldn’t forget about the special-auxiliary exercises.
The special attention should be paid to the breathing at each training. Watch that the breath in should be obligatory full. Do not break the rhythm of breathing. The breath in should be done quickly but not deep at the very beginning of the motion, breath out should be done at the kettlebells lowering.
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Exercise 1. Kettlebell snatching swings with different amplitude – it is the same as the kettlebell lift until the half-squat from the main start. It is applied not only at technique training, but also for developing the special endurance in snatch, and for strengthening the finger flexors and back muscles. The structure of snatching swings motions should not differ from the structure of the kettlebell lift until the half-squat – these are the same. It is necessary to follow strictly the performance requirements of this exercise: the back should be arched but not bent; the elbow is closer to the trunk; the muscles of the arm that holds the kettlebell should be maximally relaxed; alternating shift of center of gravity from the heels to the tiptoes and vice versa; ease of motions in combination of motions with the breathing; turning of the handle at the end of the second pull by the angle forward-upward and proper lowering to the beginning position. Breathing: simultaneously with the second pull quick breath in. At lowering – breath out. The breath out should be finished simultaneously with the finish of the kettlebell motion backward behind the knees.
Exercise 2. Half-squat of different depth with the kettlebell in straight arm. The main purpose of this exercise is to feel the balance and confidence in half-squat; to remember the kettlebell position overhead on the straight arm with pushed wrist through the handle. Springy bending and unbending of the arm in this position is sometimes applied for strengthening the ligaments and joints of the arm. The breathing is free.
Exercise 3. Kettlebell clean and lowering is applied at training the technique of clean and jerk. At training the snatch technique it favors the right performance of the second pull, turning of the handle by the angle forward-upward and pushing the wrist through the handle in more simplified conditions, than at snatch performance as a whole.
The kettlebell lowering from the chest to the beginning position much corresponds to the kettlebell lowering from the raised up arm. Regrasp of the handle at lowering (until the lowering the wrist is pushed through the handle) is performed right after the kettlebell has been pushed off from the chest.
The kettlebell until the handle regrasp should be turned a bit around the forearm, but not thrown over the wrist. The breathing should be the following: simultaneously with the kettlebell pushing off from the chest, the shoulder should be raised and one rises on tiptoes – quick breath in. When bending the trunk and legs at the kettlebell lowering – full breath out. Having learned to perform properly this exercise one may move to mastering the snatch as a whole, keeping ease of motions and breathing.
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