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What Is Kettlebell Biathlon

The competition involves two events—the biathlon and the long cycle—and the lifter is given ten minutes for each event to perform as many repetitions as possible.

author
James Lee
• Sunday, 11 October, 2020
• 9 min read
italiano kettlebell
(Source: www.youtube.com)

Honored master of sport, Valery Fedorenko, in an impressive display of strength endurance jerks a 60-Kg (132-lb) kettle bell. The bells are then dropped back to the rack position prior to the next repetition.

The snatch involves swinging a kettle bell between the legs and explosively lifting it to a fixed and locked out position overhead, all in one movement. After fixating the bell, the lifter lowers the kettle bell in a swinging motion back between the legs and performs the next repetition.

Depending on the federation, some require the snatches to be averaged, some total the snatches performed on each hand, and some require the same number of repetitions per hand when determining the lifter’s score. For women, the jerk is performed with one arm utilizing the one hand switch as in the snatch.

In the long cycle, the lifter cleans two bells to the rack position (one bell for women), jerks them to a locked out position overhead, drops them to the rack, and then cleans them again prior to the next repetition. In both the biathlon and the long cycle, the lifter has ten minutes to complete as many repetitions as possible in each individual lift.

In the snatch, the lifter may rest with the bell locked out overhead, and in the jerk and long cycle, the lifter may rest with the bells in the rack position or in the locked out position overhead. When the one armed lifts are contested, the lifter is allowed to switch hands only one time.

victoria
(Source: www.youtube.com)

Typically, most of the training time is spent building large amounts of volume in the specific competition lifts, although many lifters perform supplementary exercises with kettle bells, barbells and even body weight to strengthen weak points and improve overall strength and endurance. In America, we are lucky to have honored master of sport and former world champion, Valery Fedorenko, sharing the knowledge he acquired over his competitive career.

Due to this, we have had two men and many women achieve the advanced lifter classification/ranking of master of sport, which is similar to an elite ranking in powerlifting. This is a testament to Fedorenko’s training methods, considering that just five or six years ago, Americans were just learning about kettle bell sport.

In an effort to promote the growth of the sport, many of Fedorenko’s top coaches have begun holding kettle bell sport meets at the local and regional level and have attracted a following from all ages and skill levels. The equipment required is minimal and fairly inexpensive, and a lifter does not need a spotter, although having a coach or someone to assist you with the technical aspects of the lifts and with the organization of training is recommended and extremely beneficial.

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. Originally a slow movement, by the mid 70s the pressing technique used by Greeks resorted to a powerful thoracic extension and momentum.

For example, you are no longer allowed to rest in a hang position, or use small swings between reps in the snatch and long cycle. Today still, countries of the old eastern bloc use kettle bells as part of the physical training and conditioning programs of many of their athletes and armed forces.

(Source: www.youtube.com)

In Ukraine, young people of age for military duties have a choice to either serve as soldiers or specialize as Greeks for the duration of their service, should they show talent for the sport. With more sources of information available in English, Gregory sport is now growing as well, with new federations being created and more and more athletes participating in local and International competitions.

Kettle bells are for everyone, from the professional athlete that wants the edge for competitions, to the average person who wants to get fit to the grandmother who just wants to play with her grandchild for many years to come. The modern history of GS begins in 1962 with the unification of rules. A new development appeared in 1985 to further popularize GS: the first championship of the USSR and the introduction of the title “Master of Sports”.

Originally a slow movement, by the mid 70s the pressing technique used by Greeks resorted to a powerful thoracic extension and momentum. For example, you are no longer allowed to rest in a hang position, or use small swings between reps in the snatch and long cycle.

Today still, countries of the old eastern bloc use kettle bells as part of the physical training and conditioning programs of many of their athletes and armed forces. In Ukraine, young people of age for military duties have a choice to either serve as soldiers or specialize as Greeks for the duration of their service, should they show talent for the sport.

With more sources of information available in English, Gregory sport is now growing as well, with new federations being created and more and more athletes participating in local and International competitions. Kettle bells are for everyone, from the professional athlete that wants the edge for competitions, to the average person who wants to get fit to the grandmother who just wants to play with her grandchild for many years to come. The modern history of GS begins in 1962 with the unification of rules.

kettlebell sport
(Source: www.youtube.com)

A new development appeared in 1985 to further popularize GS: the first championship of the USSR and the introduction of the title “Master of Sports”. Originally a slow movement, by the mid 70s the pressing technique used by Greeks resorted to a powerful thoracic extension and momentum.

For example, you are no longer allowed to rest in a hang position, or use small swings between reps in the snatch and long cycle. Today still, countries of the old eastern bloc use kettle bells as part of the physical training and conditioning programs of many of their athletes and armed forces.

In Ukraine, young people of age for military duties have a choice to either serve as soldiers or specialize as Greeks for the duration of their service, should they show talent for the sport. With more sources of information available in English, Gregory sport is now growing as well, with new federations being created and more and more athletes participating in local and International competitions.

Kettle bells are for everyone, from the professional athlete that wants the edge for competitions, to the average person who wants to get fit to the grandmother who just wants to play with her grandchild for many years to come. Russian stamp with kettle bell lifting theme (snatch and jerk depicted).

The sport consists of three main lifts: the snatch, jerk and the long cycle. Jerk and Long Cycle can be performed with one bell or two kettle bells of equal weight.

kettlebell agatsu
(Source: www.youtube.com)

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. Biathlon score is the combined jerk and snatch points.

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.

Pendulum — path the kettle bell takes as it moves from between the legs to either the rack or overhead position in Snatch. Swing-- kettle bell movement that involves moving the bell in a pendulum motion from between the legs to the overhead position.

Back swing — the portion of the swing or snatch in which the bell is moving backward between the legs. Rack position — the V-position of the shoulder, elbow, and wrist on the torso where the kettle bell rests between repetitions of jerk or long cycle.

vasiliev denis
(Source: www.youtube.com)

Ideally the elbow rests on the top portion of the hip joint. Lockout — when the arm is fully extended in the overhead position---wrist over shoulder, and the knees are straight as if you are standing in an upside down handstand.

Joint stacking — Ensuring proper alignment of joints in overhead lockout position, meaning a straight line can be drawn from wrist to elbow to shoulder to hip to knees to ankles. Fixation — when the lifter and kettle bell completely stop all movement at the completion of a repetition, the component of a lift that determines whether the repetition will be counted towards the competition score; also a chance to rest Clean — kettle bell movement that involves moving the bell using the hips in a pendulum motion from between the legs to chest level in front of the body in the Rack position or the top of the swing position.

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).

Olympic snatch — A style of snatch in which the back swing is eliminated and the bell moves in a straighter path up and down, often employed once the lifter’s forearms have fatigued at the end of a set. — one switch rule (classic International Union of Kettle bell Lifting competition) or unlimited/multiple switches rule (marathon International Kettle bell Marathon Federation competition).

Static/dead hang — when the lifter is just holding the Bell without moving--Not allowed in competitions. Rebounding — not allowed Push press — kettle bell movement that utilizes strength from legs to get the bell to the overhead position.

(Source: www.youtube.com)

Windmill — kettle bell movement; stance is wider than shoulder width. RPM — repetitions per minute, which is used to pace a kettle bell set.

Score is then calculated as number of repetitions x KB coefficient. Kettle clamp — gear that enables transformation of ordinary dumbbell into a kettle 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 Kettle bell Lifting 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. It also organizes World Championships (individual and team (club affiliation)).

Edition Year Host City Country Events 1 2010 ]{{}}2 2011 ]{{}}3 2012 ]{{}}4 2013 TyumenRussia5 2014 HamburgGermany6 2015 DublinIreland7 2016 AktobeKazakhstan 8 2017 Seoul South Korea Edition Year Host City Country Events 1 2017 ]{{}}2 2018 Costa Reunited States Over the years, I’ve made a lot of mistakes with my kettle bell sport training.

(Source: www.youtube.com)

Every experienced athlete wishes they could go back in time to help their younger self avoid pitfalls and become even better, stronger, and faster today. But until that day is possible, we can only learn from our errors and share our wisdom with others in hopes that they’ll benefit from our blunders.

When I first started lifting, the only competition kettle bells available were the “traditional” weights in 4 kg increments — 8, 12, 16, up to 40 kg — and they were available primarily through two main vendors in the United States. No, we weren’t exactly spoiled for choice, but compared to the 8 kg increments experienced by my predecessors, my options seemed rather comprehensive.

These gaps feel exponentially greater as you approach the professional level (24 kg for women, and 32 kg for men). The greatest benefits to using 2 kg increment kettle bells are that they help you maintain a higher level of technical proficiency during the transition and allow your bones and soft tissues to adapt more gradually to the heavier load.

After a disappointing performance, Denis Vasiliy, multiple-time world champion, world record holder, and one of the nicest guys I know, suggested I try long cycle (the single event of clean and jerk with two kettle bells) — just for a month or two. Biathlon requires greater amounts of local muscular endurance due to the high overhead volume.

Understand that certain technical nuances work for a particular lifter due to his or her strengths, weaknesses, and physical attributes like height, weight, and length of torso and limbs. I hate to be so trite as to quote Bruce Lee, but his words really apply here — “Absorb what is useful, discard what is useless, and add what is specifically your own.”

(Source: www.youtube.com)

Ever since I started lifting in high school, I’ve wanted to put more and more weight on the bar. Sergey Rachinskiy — Kettle bell Sport Legend and Guinness World Record Holder

With endurance on one side of the fitness spectrum and strength on the other, kettle bell sport falls somewhere in the middle. You could go to either extreme and run a marathon or max out your dead lift, but the farther you stray from the specific demands of the sport, the less you’ll be rewarded for your effort.

You might lose your balance, whether physically via overuse injuries or muscular imbalances, or mentally and emotionally by investing too much of your identity and self-worth into your results. Following these five suggestions will help reduce the risk of injury and burnout, and provide you with a healthy body and mind.

Kettle bell sport has a great reputation for longevity — it’s not uncommon to see athletes in their sixties and seventies on the platform. In this context, it’s important to adjust your focus beyond what’s going to make you a better lifter today, and look forward to the years to come.

Sources
1 www.elitefts.com - https://www.elitefts.com/education/training/sports-performance/an-introduction-to-the-sport-of-kettlebell-lifting/
2 ekfa.in - http://ekfa.in/what-is-kettlebell/
3 en.wikipedia.org - https://en.wikipedia.org/wiki/Kettlebell_lifting
4 breakingmuscle.com - https://breakingmuscle.com/fitness/kettlebell-sport-5-things-i-wish-i-knew-when-i-started