In Kettle bell Sport competitions, the athletes usually have 10 minutes to complete as many repetitions as possible (without setting the bell down) as a judge counts and grades each lift. The Unicycle is one of the lifts a kettle bell athlete may choose to compete in during a traditional competition.
Therefore, it is easier for the less experienced lifters to learn enough to stay safe during the event, even if they decide to participate late and do not have much time for preparation. We received a lot of really positive feedback so far in our series about Kettle bell Sport.
Our friend, Brittany van Schravendijk, is back to work with us on and walk us through the steps involved in single arm Unicycle. If this is our first time reading about Kettle bell Sport, we highly recommend starting with our post about Intro to Kettle bell Sport and working your way through in the order that we have published articles.
Endurance kettle bell lifting, lifters have 10 minutes to complete as much reps as possible efficiency and technique are important to maintain energy throughout set lifters compete in specific lifts with either one arm or two arms Great goals to motivate your workouts blend of strength, endurance, balance and coordination in one workout equals efficiency build amazing mental tenacity, this carries over to other aspects of life.
Wrist should be straight through the handle so there is no space between the kettle bell and your forearm elbow should be into your hip In order to fully insert your wrist and forearm during the rack position, there is a point during the swing/clean when you need to open your hand and push through (illustrated), if you do not do this you will not be able to get the bell into proper position keep your elbow as tight to the body as possible during the lift, so that you do not cast the bell far out from your body during the lift (notice the elbow barely leaves the hip) there are two 'dips' during the jerk portion of the lift on the second dip, the hips will launch up and you will dip again under the bell the jerk needs to be a fast movement
Brittany is the Head Coach of Kettle bell Sport at KOR Strength and Conditioning in San Diego, California. She has traveled all over the world to teach Kettle bell Sport workshops.
Silver medalist in 16 kg Snatch at the UK World Championships, Junior category Endurance kettle bell lifting, lifters have 10 minutes to complete as much reps as possible efficiency and technique are important to maintain energy throughout set lifters compete in specific lifts with either one arm or two arms
We highly recommend you give it a look should you decide to become more involved in Kettle bell Sport, it is in our great hometown of Austin, Texas! Each email will list your workout each day of the week as well as links to demonstrations about how to perform each lift correctly.
We like this format because it keeps your workouts new, exciting and challenging which is important to break up the monotony of knowing what is coming each week. ALSO, if you have any questions you can consult directly with the experts who crafted this training throughout the four-week program!
If you have any questions you can consult directly with the experts who crafted this training throughout the four-week program! I was wondering if anyone here has trained for the 5-min KB Unicycle (clean & jerk). There is a comp coming to my town and I'm going to take part.
I've got a pair of comp 26's that I am going to start training with in the new year. I'm toying with doing the biathlon (Long cycle and 5 min snatch).
I DO need to get comfortable with double bells again (followed SAS for 6 months last year and been following Top for a little over 6 weeks now) For example, the “" seems to have five minute long — cycle and a few other non-traditional times and events, and the World Kettle bell Club lists four minute long set in its Transport category.
King Cobra Fit, if you find my log (I haven't updated it for the past week), we do 10 minute long sets of jerks and snatches twice a week. Our approach is to do as many sets of X number of reps in that time frame.
We've also taken the approach of using ladders, adding one or two reps. Now and then we do a max rep set to see where we're at. I was reading Return of the Kettle bell last night, and Pavel has a different approach, similar to the Rite of Passage. The Kindle version's super inexpensive, so just download a copy to get the details.
The needs of competition (developing an obscene max rep total) are obviously different from doing it simply for fitness and strength, so it might be of more interest to you than the first two options. I am scouring the internet now for the duration of the comp that I would like to do and I'm not having any luck with it.
Thanks James I'll check it out for sure. I'm Finishing up Top and A+A swing protocol, then going to take a bit of an unloading break during Xmas time, then spend a couple of weeks of GPP, then jump into training double swings, cleans, press. I'm also looking at training for the TSC, but the long cycle and snatch is the focus come the new year.
Well yeah, firstly it should be ten minutes and secondly, biathlon should be 10 minutes of Jerks and 10 minutes of snatch ...you would either compete in just those two lifts (biathlon) or ONLY Unicycle ...but not LC and snatch. I would personally start with one arm long cycle (with a single bell) and work up to 10 minutes at a decent pace (10 rpm) with a decent bell (24 kg) before thinking about double bells. 10 minutes is a LONG time when you can't put the bell down — and you need to get used to it
If you are limited to the comp bells you have, then weight is settled. You'll need a test set or two to determine the pace at which you can go for the full 5 minutes.
Standing in front of a clock, make sure the bells are locked out at :15, :30, :45, and :00. You may do better dropping from the lockout directly into clean with a bounce off the chest, or you may prefer to drop them, clean them, then hold them until the halfway time between jerks.
If holding the bells in the rack is your challenge, then clean halfway between jerks. If conditioning is the limiting factor, then complete an entire cycle (jerk and re-clean) and rest for the remainder of the time.
You will want to get comfortable at this pace and time by hitting several sets a week. Alternatively, you can front-load your set with a faster pace (but not too fast), and have the option to back off toward the end.
As the sport grows, people enjoy having options and various points of entry. I have had a hell of a time finding exact info and have had to resort to calling and asking.....in this day and age I expect it to be in bold somewhere on the website, but alas no dice.
physical Culture you're pacing suggestions and waviness makes a tonne of sense. Beech... OK competition rules are mostly the same as everything else, just a different ranking table, and they offer 5-minute events as a gateway drug, and two arm events for women.
WAC doesn't do events anymore, so for classic Lutterell sport there's really only three organizations operating in North America. The main differences are just the ranking tables, and AKA doesn't have women's two-arm events because delicate breasts will explode or something.
I can only do intervals with them for jerk, and maybe snatch for 40 reps on a side currently. I can only do intervals with them for jerk, and maybe snatch for 40 reps on a side currently.
As a small update if anyone is interested: I have starting carrying a slightly heavier than comp bell in various positions for 10 minutes (alternating between suit case and rack). I have noticed in my LC practice that just holding the extra weight is a different and the biggest challenge for me.
Also keeping on swings/TGU, and I am begrudgingly considering adding in running (I hate it so much), but I need something to help build my endurance. I am open to suggestions exhaust to throw a curveball in there, I will be deploying on one of our, Canadian Navy ships for two months prior to the event.
But will be providing fitness, health, wellness and morale while sailing. Sea state will determine some of my practice but I intend on continuing with my carries and just getting comfortable under load for such a long time and focusing on endurance (cardiovascular/muscular) when I can.
Staying with the weights for 10 minutes is a mental and physical challenge. For those of you not experienced with the sea state, this would be like doing your Kettle bell practice on roller skates.
It sounds like a lot more fun than the years I spent on a ship!