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What Is Kettlebell Sport

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.

author
Maria Garcia
• Friday, 25 December, 2020
• 12 min read
competition kettlebells kettlebell sport kings kettlebellkings
(Source: www.kettlebellkings.com)

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.

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.

Kettlebellsport challenges an athlete’s strength, endurance, and emotional stamina like no other sport. Learn More If you have any questions about kettlebellsport or competing with kettle bells please contact us by clicking the link below.

kettlebell competition kg lb canada sport lbs weight stencil shipping kettlebellkings lower
(Source: www.kettlebellkings.com)

Today we are going to give you a quick tutorial on KettlebellSport from one of the top competitive kettle bell athletes in the world, Brittany van Schravendijk. One of the things we really like about kettlebellsport is how easy it is to get started with equipment, some workouts require lots of accessories like plates, barbells, racks, ropes and more.

The Basics of KettlebellSport : endurance kettle bell lifting, lifters have 10 minutes to complete as much reps as possible The Benefits: 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

In the video below, Brittany goes over KettlebellSport, the lifts which lifters compete, what it takes to get started and more. We believe this is how you can take your workouts to the next level and reach ANY fitness goal you have, this is a great form of workout for those new to working out to experienced lifters because there are so many levels of competition.

We are big believers in KettlebellSport as an overall method of training to reach any fitness goal. If you attend KettlebellSport competitions you will see people from all kinds of different backgrounds, weights and training levels.

If this is your first time reading one of our posts, we create kettle bell workouts in collaboration with kettle bell experts designed to give you maximal results and not take up much of your time. We recommend you read more about receiving a quick, free, dynamic kettle bell workout every week you can click below.

kettlebell competition kg kettlebells lb sport kettlebellkings canada kings stencil lower lbs 34kg template
(Source: www.kettlebellkings.com)

Also, we recommend you subscribe to our posts so you can be notified when we publish more in this series. She learned how to lift kettle bells at one of the top KettlebellSport gyms in the United States, Ice Chamber, which has produced seven female Masters of Sport lifters to date (Brittany is the most recent one).

Brittany is the Head Coach of KettlebellSport at KOR Strength and Conditioning in San Diego, California. Silver medalist in 16 kg Snatch at the UK World Championships, Junior category

A 16-kilogram (35 lb) “competition kettle bell Arthur Saxon with a kettle bell, cover of The Text Book of Weight-Lifting (1910)The Russian girl (, plural girl) was a type of metal weight, primarily used to weigh crops in the 18th century. They began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century.

The birth of competitive kettle bell lifting or Gregory sport ( ) is dated to 1885, with the founding of the “Circle for Amateur Athletics” ( ). Russian girl are traditionally measured in weight by Food, corresponding to 16.38 kilograms (36.1 lb).

The English term kettle bell has been in use since the early 20th century. Similar weights used in Classical Greece were the halter, comparable to the modern kettle bell in terms of movements.

kettlebell sport competing beginner guide training technique muscle weightlifting describe endurance way
(Source: breakingmuscle.com)

Variants of the kettle bell include bags filled with sand, water, or steel shot. By their nature, typical kettle bell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.

The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work. Unlike the exercises with dumbbells or barbells, kettle bell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training.

Kettle bell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks. This combination makes the exercise partially aerobic and more similar to high-intensity interval training rather than to traditional weight lifting.

In a 2010 study, kettle bell enthusiasts performing a 20-minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout — “equivalent to running a 6-minute mile pace”. When training with high repetitions, kettle bell progression should start out slowly to build muscle endurance, support the joints and prevent injury.

They can offer improved mobility, range of motion, agility, cardio vascular endurance, mental toughness and increased strength. The following is a list of common exercises that are uniquely suited to the kettle bell for one reason or another.

competition kettlebells kettlebell kg sport canada complete contains each kings weight 2kg intervals kettlebellkings shipping lower
(Source: www.kettlebellkings.com)

A kettle bell exercise that combines the lunge, bridge and side plank in a slow, controlled movement. Keeping the arm holding the bell extended vertically, the athlete transitions from lying supine on the floor to standing, and back again.

As with the other slow exercises (the windmill, get-up, and halo), this drill improves shoulder mobility and stabilization. It starts lying on the ground with the kettle bell over the shoulder in a straight arm position, as in the top of a floor press, but with the other arm along the floor straight overhead.

The trainee then gradually turns their body away from the kettle bell until they are lying partially on their front. The kettle bell is held hanging in one arm and moved smoothly around the body, switching hands in front and behind.

Also called a front leg pass, this is a backward lunge, circling the bell around the front leg, returning to the standing position, and repeating. Like the slingshot, but the bell is swung forward until the arms are parallel to the ground.

Starting with the bell in the rack, the bell is pushed away to the side slightly, the swung down to the other side in front of the body, and reversed back up into the rack. A variation of the press where the other arm assists by pushing open palm against the ball.

kettlebell kettlebells competition sport kettlebellkings kings template
(Source: www.kettlebellkings.com)

Stand on one leg and hold the kettle bell with the opposite arm. By then lowering and raising the kettle bell you can work stabilization and power.

A press utilizing a bent-leg windmill position to lift heavier weight than is otherwise possible. One bell is rowed to the chest while maintaining the plank position, then returned to the ground and repeated with the other arm.

Alternatively performed with a single kettle bell, one arm at a time. This requires more control than an ordinary push up and results in a greater range of motion.

Feet may be elevated to increase the difficulty, until the trainee is performing a handstand push-up on the kettle bells. In any movement involving the rack or overhead position, the kettle bell can be held with the ball in an open palm (sometimes called the waiter hold) for a greater stabilization challenge, or for even more precise control and added grip challenge, the bottom-up hold, squeezing the kettle bell by the handle upside-down.

Holding a single kettle bell in the rack position bottom-up with two hands (“by the horns”) makes for goblet exercise variants. Conventional swing: The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell.

kettlebell competition kg kettlebells lb sport kings 28kg mean pairs lbs colors weights quantity sports stencil workout lower canada site
(Source: kettlebellkings.com)

Hang clean: The kettle bell is held in the rack position (resting on the forearm in the crook of the elbow, with the elbow against the chest), lowered to below the knees, and then thrust back up in to the rack. The kettle bell is held in one hand, lowered to behind the knees via hip hinge, swung to an overhead position and held stable, before repeating the movement.

Jerk: As a push press, but with two dips, for more leg assistance (as in the barbell clean and jerk) Thruster: A rack squat with a press at the top using momentum from the squat. Pistol squat: A single-leg squat with one leg held straight in front parallel to the ground, holding the bell in the goblet or rack position.

An easier variant for those with less hip mobility is to perform the squat parallel to a step or ledge, so that the foot of the free leg can dip beneath the pushing leg at the bottom. Carry: Walking with the kettle bell held in various positions, such as suitcase, rack, goblet, or overhead.

Row: While bent over anywhere from 45 degrees to parallel with the ground, the kettle bell is held hanging from a straight arm, pulled up to the hips or laterally, and lowered again. Keeping the bell arm vertical, the upper body is bent to one side and rotated until the other hand is touching the floor.

The single kettle bell version is called the suitcase walk. These build grip strength while challenging your core, hips, back and traps.

kettlebell sport championship russia professional
(Source: www.youtube.com)

The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell. The key to a good kettle bell swing is effectively thrusting the hips, not bending too much at the knees, and sending the weight forwards, as opposed to squatting the weight up, or lifting with the arms.

The one-arm swing presents a significant anti-twisting challenge, and can be used with an alternating catch switching between arms. Within those variations there are plenty more variations, some are, but not limited to: pace, movement, speed, power, grip, the direction of thumb, elbow flexion, knee flexion.

The kettle bell has more than 25 grips that can be employed, to provide variety, challenge different muscles, increase or decrease complexity, and work on proprioception. Competitive lifter (Greek) performing jerk with 32 kg kettle bells (rack position). Contemporary kettle bell training is represented basically by five styles.

Hard style has its roots in powerlifting and Gj-rykarate training, particularly hobo undo concepts. With emphasis on the “hard” component and borrowing the concept of time, the Hard style focuses on strength and power and duality of relaxation and tension.

Gregory, sometimes referred to as the fluid style in comparison to the Hard style, represents the training regimen for the competitive sport of kettle bell lifting, focusing on strength endurance. Juggling is a training style where the practitioner releases and catches the kettle bell with all manner of spins and flips around the body.

kettlebell competition kettlebells kg sport tweeners pairs each betweeners two
(Source: kettlebellkings.com)

Kettle bell training is extremely broad and caters to many goals, some being, but not limited to: mobility, flexibility, cardiovascular endurance, strength, speed and power. The kettlebellsport in Russia is where the main popularity of the kettle bell started, from there it was brought to the United States by Pavel Tsatsouline and has developed into much more than just kettle bell lifting competitively.

The sport can be compared to what the CrossFit Games is to CrossFit, however, the sport has been much longer in existence, and is only recently gaining more popularity worldwide, with women participating as well. One such example being Valerie Wazowski, who at age 52, was the first US female lifter in the veteran age category to achieve Master of Sport in 24 kg Kettle bell Long Cycle.

^ , «» . « » “ ”, 22 August 2016 (with period photographs).

21 (1908), p. 505: “PEOPLE ALL OVER THE WORLD ARE USING SCHMIDT'S Celebrated 'MONARCH' DUMB-BELL, BAR BELL AND KETTLE BELL SYSTEM”; also spelled KETTLE-BELLS (with hyphen) in a 1910 advertisement for the “Automatic Exerciser”) ^ a b c Rathbone, Andy (2009-01-04). “The kettle bell way: Focused workouts mimic the movements of everyday activities”.

Blast Fat & Build Strength With Innovative Equipment!” Journal of Bodywork & Movement Therapies 15 (2011): 542-544 ^ a b Iv ill, Laura (2008-11-22).

kettlebell sport competition begin training way crossfit beginning
(Source: www.wholelifechallenge.com)

“Exclusive ACE research examines the fitness benefits of kettle bells” (PDF). Journal of Bodywork & Movement Therapies 15 (2011): 125-127 ^ Kettle bell Swing Vs. High Pull”.

^ “The Kettle bell Clean, Stop Banging Your Wrists | The Complete Guide”. Russian stamp with kettle bell lifting theme (snatch and jerk depicted).

KettlebellSport lifting (Russian : , Gregory sport “GS”) is a repetitive weight lifting sport performed with kettle bells in a given period of time. 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. 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.

training kettlebell sport girevoy pdf methodologies introduction kettlebells muscle author
(Source: breakingmuscle.com)

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. 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.

kettlebell kettlebells conditioning sport girevoy strength rep
(Source: www.elitefts.com)

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.

Windmill — kettle bell movement; stance is wider than shoulder width. Set — length of time a kettle bell lift is performed for.

RPM — repetitions per minute, which is used to pace a kettle bell set. 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. In 2012, The American Kettle bell Alliance (AKA)as founded to further develop and popularize kettlebellsport in the Americas.

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(Source: www.youtube.com)

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 kettlebellsport competition in the world. World KettlebellSport Federation (WSF) was organized in 2018 offering a platform for countries to compete in the sport as it is being considered for the Olympics.

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)).

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Sources
1 aka-sport.org - https://aka-sport.org/what-is-kettlebell-sport%3F
2 www.kettlebellkings.com - https://www.kettlebellkings.com/blog/an-intro-to-kettlebell-sport/
3 en.wikipedia.org - https://en.wikipedia.org/wiki/Kettlebell
4 en.wikipedia.org - https://en.wikipedia.org/wiki/Kettlebell_lifting