Jerk and Long Cycle can be performed with one bell or two kettle bells of equal weight. Valery Fedorenko demonstrates a basic snatch maneuver.
The lifter is given ten minutes for each event to perform as many repetitions as possible. Biathlon involves the Greek (kettle bell lifter) performing a set of jerks for ten minutes, with at least 1-hour rest, followed by a set of snatches for ten minutes.
Long cycle involves the Greek performing a set of clean and jerks for ten minutes. Snatch is a ten-minute set with only one arm switch allowed.
Jerk begins with a dynamic push-press (see definition below) with the heels lifting, followed by a squat under the overhead lockout and finishing with standing up with straight legs. Repeat for desired amount of time (or until you drop the bell).
A competitor organization of lesser importance is the International Girl Sport Federation (GSF), founded in Limpets, Russia but currently based in Ukraine. The American Kettle bell Alliance is also a member of the International Union of KettlebellLifting and represents American athletes in international competitions including the world championships, which is the largest and most prestigious annual international kettle bell sport competition in the world.
International Kettle bell Marathon Federation (IMF) hosts competitions using the traditional lifts (One arm--jerk, snatch, long cycle. There are organizations, besides federations, which promote sport of kettlebelllifting, educate and license coaches and determine conditions for titles of mastery in sport of kettlebelllifting ; more notable ones are: Academy, International Kettle bell and Fitness Federation, Strongest, World Kettle bell, Gregory Sport Union, International Kettle bell Sport & Fitness Academy, Kettle bell Athletic.
Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines. Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time.
Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.
You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads. Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises.
Aim to add more reps each week, then work toward adding more sets as you build strength. Push your hips backward, and bend your knees to reach the kettle bell handles.
Firmly grip the kettle bells, keeping your arms and back straight. This is an excellent exercise to boost both your muscle strength and cardiovascular fitness.
While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs. Engage your abdominal muscles and set your shoulders back.
Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles.
Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly. Using your leg muscles, with your upper body still, straighten up to your starting position.
With both hands around the handle, hold the kettle bell close to your chest. Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides.
Slowly step forward with your left leg, bending your knee while keeping your right foot in place. A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate.
When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap. Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor.
With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body. When you’ve completed your repetitions, return to your starting position.
When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position. Hold a kettle bell by the handle so that it rests against the outside part of your shoulder.
There are many benefits to working out with kettle bells, for both men and women, across all age groups. According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness.
Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength. A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity.
Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study. According to Harvard Health, kettle bell exercises can also help improve your posture and balance.
You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells. If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises.
Stop immediately if you feel sudden or sharp pain. A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out.
Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness. The key is to start slow and, if possible, with the help of a certified personal trainer.
Athletes who are successful at GS sport have perfected their technique to maximize the effectiveness of each lift and to use the least amount of energy possible. Preserving energy with each repetition allows athletes to lift heavier weights at faster paces.
Each point is earned but completing a specific exercise correctly and achieving “lockout”. Lockout is the term used for when the athlete stops the momentum of the kettle bell in the overhead position for a brief moment in time.
If the judge deems that the exercise was not completed properly or the athlete did not fully stop the momentum of the bell in the lockout position, or the knees or elbows were not fully extended, the judge will issue a no-count. Essentially the athlete went through the entire process of a repetition, expended energy that is not rewarded with an increase in score.
Almost all kettle bell athletes have experienced this and it can be heartbreaking, it is definitely something to be avoided with proper training and technique! Points are not awarded or deducted for style or individual lifter differences, only for proper execution of the exercise and achievement of lockout.
While these may vary depending on the federation, gender, and level of competition the lifts are as follows: snatch, half-snatch, double half-snatch, one and two arm long cycles, and biathlon (One set of single or double jerks and a second set of snatch). Some events will also include triathlon, long cycle, jerks and snatch scores all combined for one award.
All competition style kettle bells are the same size but vary in weight based on how hollow or filled the inside with the bell is. In traditional GS Sport (10 minute sets) lifters may only change hands once while longer marathon sets typically allow lifters to change hands as many times as they want.