Correct kettlebell jerk. Strength exercises with kettlebell video. General information and historical summary

This review article covers issues related to kettlebells and kettlebell lifting quite broadly.

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The Russian army has always used it as an excellent method physical training soldier. Today, kettlebell training is also beginning to spread in many branches of the US Army. American soldiers even take weights with them to Afghanistan and Iraq to stay in shape.

What makes kettlebell exercises so effective? Firstly, movements such as “swinging”, “jerks”, “pushes” and many others teach the coordinated, interconnected work of all muscle groups of the athlete’s body. It is this type of strength that is crucial for you if, of course, you want to be a “universally” strong person.

The strength that you develop with everyone's favorite biceps curls and triceps extensions will not really help you in wrestling, football, or even just in a fight with street hooligans. So, by performing exercises that involve several large muscle groups at once, you get a colossal advantage in professional bodybuilding, and in home training, and in any other athletic form sports

History of kettlebell lifting

Kettlebell lifting as a type of weightlifting appeared in Russia at the end of the last century. We can say with a high degree of confidence that Russian weightlifting was born and formed thanks to fans of kettlebell lifting.

The Russian people have always respected strongmen who can lift a heavy projectile (stone, log, iron block, etc.) with one hand.

Then the kettlebell appeared, which became an indispensable tool for developing human muscle strength. A simple projectile (“pudoviki” and “doubles”) generously bestowed strength on those who were devoted to it, who loved strength and wanted to be strong.

In pre-revolutionary Russia, such outstanding athletes as Ivan Poddubny, Ivan Zaikin, Georg Gakkenschmidt, Nikandr Vakhturov, Vladimir Krylov and many others dabbled in kettlebells. Already at that distant time, the method of developing strength with the help of kettlebells was quite perfect thanks to the father of Russian athletics P.F. Kraevsky, who himself, even at the age of 60, pressed doubles (32 kg) 10 times in a row, which he was very proud of. The outstanding “kopeck earners” were the Eliseev brothers - Sergei and Alexander. In 1916, Ivan Lebedev apparently published one of the first textbooks on kettlebell lifting in Russia, “A Guide to How to Develop Your Strength by Exercising with Heavy Kettlebells.” In 1930, Ivan Lebedev published the book “ Dumbbell gymnastics", and his student A.V. Bukharov, continuing the traditions of “Uncle Vanya,” published the manual “Kettlebell Sport” in 1939.

This sport in our country is, not without reason, associated with the name of the Russian hero Pyotr Krylov, who received the title “King of Kettlebells” in pre-revolutionary Russia. Weighing 88 kg, he pressed a two-pound weight 86 times in a row. The no less famous Russian athlete Sergei Eliseev held a weight weighing 60 kg in a horizontal position at arm's length. Nikolai Vakhturov, a native of the Novgorod province, threw a two-pound weight over a freight car with both hands. However, the modern chronicle of kettlebell lifting with approved competition rules and sports classification is usually counted from 1962. As an independent sport, it for a long time was not recognized by the USSR Weightlifting Federation. However, competitions were held, especially among rural strongmen, as well as in the army and navy, where they practiced kettlebells with great enthusiasm.

In 1948, the All-Union Strongman Competition was held, where athletes competed in four weight categories. The program included two exercises with kettlebells and two with a barbell. The development of kettlebell lifting was greatly facilitated by the holding of all-Union tournaments. Thanks to enthusiasts - Ivan Korolenko from Belovodsk, Bronis Vishnuskus from Klaipeda, Vladlen Voropayev from Voronezh - kettlebell lifting competitions turned into celebrations of strength and skill.

As the popularity of kettlebell lifting grew, organizational structures were formed and strengthened. In the 60-70s, thanks to a group of enthusiasts and the support of the Russian and Union sports committees, weight-lifting found a second life in all republics of the USSR. Many major competitions began to be held, especially in the Urozhay sports society. In 1984, kettlebell lifting was already cultivated in almost all union republics. In 1978, the All-Russian Kettlebell Lifting Commission was created, which became part of the All-Russian Federation national species sports and will soon be reorganized into an independent federation.

In 1978, the first official Russian championship was held. The competitions and methods of training weightlifters were improved, and the results of the participants began to increase sharply. In the late 60s and early 70s, the winners in the two-pound one-arm bench press performed 4-45 lifts, and in the two-weight push from the chest - 35 lifts. In 1984, at the proposal of the Federation of Union Republics, the All-Union Kettlebell Lifting Commission was created to coordinate work on the development of kettlebell lifting, the development of uniform competition rules, and sports classification.

In 1985, kettlebell lifting entered the All-Union arena. The 1st USSR Championship took place in Lipetsk. A year later, a founding conference was held in Talsy (Latvia) and an independent All-Union Kettlebell Lifting Federation was created. The first USSR Championship was held in 1985, and the Country Cup was held in 1988.

With the liquidation of the USSR in October 1992, the International Kettlebell Lifting Federation was created, the representatives of which were the Russian Kettlebell Lifting Federation. In December of the same year the first European Championship was held, and in November 1993 the World Championship. Since 1948, the competition program for this sport has been constantly improved. So, this year the program included snatching a 32 kg weight with the left hand and lifting two weights to the chest, followed by a push with straight arms. The winner was the one who did both exercises. greatest number once. Records at weightlifting competitions reached 700-800 lifts, and sometimes, especially for talented strongmen, more than 1000 lifts.

In 1969, triathlons were introduced: the press with one arm, the snatch with the other arm, and the two-arm kettlebell jerk. In addition, all those involved in special sections were trained not only in lifting weights, but also in the ability to juggle them. Unified competition rules and the All-Union classification have been developed.

Modern competition rules provide for the performance of two exercises - a push of two weights with two hands and a jerk first with one, and then, without lowering it to the platform, with the other hand. Inclusion of kettlebell lifting into the United All-Union sports classification, holding national championships played a positive role in its development, however, improving the growth of technical results required improving the forms of organizing competitions, making additions and changes to the rules. For this purpose, in 1989, a 10-minute time limit was established when performing classical exercises. Competitions began to be more spectacular and emotional.

In 1978, another type of kettlebell lifting appeared - power juggling. Currently, exercises with weights are used in many sports such as effective remedy in general strength training. The training method in kettlebell lifting, developed by Russian specialists in the pre-revolutionary and pre-war period, is practically no different from the modern one.

Repeated lifting of a weight, taking into account the correct technique of performing the exercise, requires the athlete to be able to effectively and economically use his physical and functional capabilities. As you know, at first, kettlebell lifting competitions were not limited in the time for performing the exercise.

So, in 1988, at the first official competitions RSFSR kettlebell lifting champion and record holder of the USSR in the weight category up to 90 kg S. M.Moshchennikov performed 180 lifts of two 32 kg each in the clean and jerk in 29 minutes. Naturally, it was clear to many experts that unlimited time kettlebell lifting competitions were becoming not only tiring for the participants themselves, but also less spectacular for the spectators. Therefore, it was decided to limit the snatch and clean and jerk exercises to 10-minute periods of time.

Competitions in kettlebell lifting are held with kettlebells weighing 16, 24 and 32 kg according to the double-event program: push of two weights with both hands, snatch with one and the other hand without a break for rest. Unlike weightlifting, competitors in this sport are divided into the following: weight categories: up to 60, 65, 70, 75, 80, 90 and over. 90 kg. In addition, boys additionally have weight categories up to 55, 75 and over 80 kg.

Features and Benefits

Feature classes with is that they allow you to quickly develop a person’s strength capabilities, and mainly his strength endurance. Exercises with kettlebells improve practically all muscular system , since when lifting this projectile they take part all muscle groups (legs, torso, arms). Lifting a kettlebell is not technically a complex sport.

You can master the lifting technique in one or two lessons. This allows you to start almost immediately intensive training already in the first or second week. Varying the number of lifts, weight, pace of movements, rest time between lifting weights, etc. provides ample opportunities for those involved in this sport in planning strength training. Kettlebell training can be done in groups or individually. In all cases, specialized rooms and equipment are not required.

Kettlebells can be in any sports room or even one not suitable for sports - in a school, university, office, workplace, on a ship, at home in an apartment etc. Exercises with kettlebells practically do not lead to injuries, if these classes are conducted methodically correctly, by experienced specialists. You can engage in this sport, just like weightlifting, from 13-14 years old. Kettlebell lifting is a sport that is aimed at developing the basic physical qualities person - strength and strength endurance , and also allows you to achieve high level physical performance , and therefore the functional capabilities of the human body.

Unlike classical weightlifting, kettlebell lifting refers to cyclic movements, characterized by work of high and submaximal power. The efforts developed by the athlete do not reach a maximum or even less a submaximal value, since achievements in this sport are assessed quantitative criteria.

Physiological basis

Refers to cyclic sports. Physiological The basis of weightlifting training is progressive functional and structural changes that occur in the body under the influence of repeatedly done work with an ever-increasing load. Such changes form the basis for overall improvement and increased performance of the body. In general, a weightlifter is characterized by the harmonious development of all organs and muscles with significant muscle hypertrophy shoulder girdle. Significant changes occur in the development of the musculoskeletal system, cardiovascular and respiratory systems of the body.

The exercises that an athlete performs in competitions last up to ten minutes. The work performed during this period of time is characterized by high intensity. Athletes highly qualified lift in one classic exercise weight in total more than seven tons. To perform such a volume of work, well-developed functional capabilities of the body are required.

As the athlete's skill increases, strength and strength endurance increase, primarily in the extensor muscles. Significant biochemical and morphological changes occur in the muscles: the volume of individual muscle fibers, blood supply to the trained muscles improves, their excitability increases.

At the first stages of training, in the initial stages of motor skill formation, there is excessive stiffness and inaccuracy in movements, which leads to large and unnecessary energy expenditures. The athlete gets tired quickly and is unable to perform high-intensity work for a long time. This is due to the phenomenon of irradiation (spread) of the excitation process over large areas of the cerebral cortex. As learning progresses, the process of irradiation of excitation is replaced by the phenomenon of concentration of the excitatory process in those nerve centers whose work ensures the execution of the desired movement.

The athlete’s movements become more precise, free and targeted. As a result, the athlete masters motor skills when lifting a weight. A large load during kettlebell lifting falls on the respiratory and cardiovascular systems.

Breathing occurs under special conditions when the weight is on the chest. When inhaling, the athlete has to overcome additional effort equal to the weight of the weight. Therefore, a weightlifter has more developed respiratory muscles. The vital capacity of the lungs is on average 5000-5500 cubic cm. In addition, the exercises take place under conditions of significant oxygen starvation associated with high-intensity work, so the rhythm and depth of breathing are of paramount importance for the successful completion of the exercise. With proper breathing, the number of breathing cycles exceeds the number of lifts of the weight.

When performing exercises with weights, the arm muscles perform a lot of dynamic work, but they do not relax completely enough. This, in turn, creates additional obstacles to blood flow and requires the heart muscle to work harder. A weight lifter is characterized by working hypertrophy of the heart muscle and a higher oxygen capacity of the blood.

Exercises with kettlebells

PUSH

The following technical elements are distinguished in the push exercise:

• start;
• lifting weights to the chest;
• initial position before ejection;
• squat before pushing out;
• pushing out;
• squat;
• fixation;
• lowering the weights onto the chest to the starting position before pushing out.

Start. I.P. - legs bent at the knees slightly wider than shoulders, weights standing between the legs (slightly in front), overhand grip, back straight ( Figure 1-A).

Cleaning weights to the chest. From the starting position, swing the weights back between your legs. Then, by straightening your legs and back, perform a lift and, sitting under the weights, take them to your chest ( rice. 1-B, V).

Starting position before pushing out. It is one of the main technical elements of the push. Taken after lifting weights to the chest and before each push-out. IN I.P. legs are straightened and positioned shoulder-width apart (or wider), the back is slightly arched. The elbows are brought together as much as possible and rested against the stomach or weightlifting belt, the shoulders are pressed to the body, the forearms are located almost vertically. The handles of the weights are pressed top part to each other and lie on the palm between the thumb and forefinger in the base area thumb.

The bodies of the weights are located in the elbow bend on the forearm and shoulder and are located in such a way that they extend beyond the projection of the body as little as possible (Fig. 1-D).

Squat before pushing out. Springing is performed with slight bending of the legs, transferring the center of body weight to the toes and maintaining the position of the arms and weights similar to the original position ( rice. 1-D).

Pushing out. By sharply straightening your legs, arms, and moving your chest upward, raise the weights with the handles just above your head, the push-out ends with you reaching onto your toes, your legs remaining slightly bent. The weights are pushed straight up, the elbows and forearms are brought together as much as possible, the hands maintain their previous position relative to the body ( rice. 1-E,F).

Podsed. With the transition to the entire foot, quickly sit under the weights located at the “dead center” until your arms are fully straightened elbow joints. Move your shoulders forward slightly, with the handles of the weights on your palms similar to the starting position ( rice. 1-3).

Fixation. Straighten your legs and maintain a stationary position. The weights should be kept closer to each other and moved slightly back, keeping the handles of the weights on the hand in the same position ( rice. 1-I).

Lowering the weights to the chest. At the same time, sharply bending your arms, turning your hands with your palms inward, tilting your body slightly back and rising on your toes, lower it onto your chest in I.P.

At the same time, bring your shoulders and elbows together as much as possible. At the moment the weights touch your shoulders, to soften the blow, move your pelvis slightly forward, and your chest slightly down, lower yourself onto your entire foot and bend your legs slightly. It is possible to lower the weights without bending your legs. Straightening your legs, take the starting position before pushing out. When lowering onto your chest, it is very important to be able to relax your arms ( rice. 1-K,L,M). During double-event competitions, the clean and jerk is performed without lowering the weights from the chest, and in a full cycle, the weights are lowered from the chest without being placed on the platform, i.e., the entire cycle is repeated in one lift with the weights swinging between the legs.

BREATHING WHEN PUSHING

It is an essential component of the push technique. The breathing rate regulates the pace of the exercise. When lifting the weights to the chest, inhale and exhale completely. At the moment of pushing out from the chest, exhale or hold your breath, and when fixing at the top, inhale. When lowering to the chest, exhale.

When performing a long cycle exercise, the weights are lowered from the chest as you exhale without holding your breath, and additional breathing cycles are performed after the clean. The clean and jerk is taught according to the elements of the technique, first without, then with one, with two lightweight and finally with competition weights.

After learning the clean and jerk according to the elements of the technique, the exercise is performed in general in the same sequence (without - imitation, with one, with lightweight, with competition). When learning the push, you need to pay attention to the following main point. The push of weights from the chest is performed mainly due to active work legs and torso. The hands perform the function of a guiding link. When learning a technique, working in front of a mirror can be of great help.

JERK

The kettlebell snatch with one hand is performed in one step. However, the full cycle of this exercise can be divided into several technical elements:

• start;
• swing;
• undermining;
• squat;
• fixation;
• lowering the weight.

Start. I.P. - legs bent at the knees, shoulder-width apart, the kettlebell stands slightly in front of the legs. Grasping the arch from above, free hand laid to the side, back straight ( rice. 3-A).

Swing. From the starting position, lifting the weight off the platform, swing back between your legs. The free arm is moved to the side, the back is straight. Hold the weight on your fingers as close as possible to groin area. Turn the hand palm outwards ( pronation, see fig. 3-B).

Detonation has two phases. In the first Due to the simultaneous straightening of the legs and straightening of the back, the acceleration necessary for lifting it to a certain height is imparted to the weight. The detonation ends with stepping on the toes, active movement of the pelvis forward and a slight deviation of the shoulders back. From the beginning of the forward movement of the weight, the hand actively turns with the palm inward ( Fig.Z-C,D,E).

In the second phase, overcoming the forces of inertia, the flight path of the weight is corrected to the end point just above the level of the head. At the same time, you need to lower your entire foot. Keep your back straight. At the last moment, move the shoulder of the working arm forward slightly, which will relieve the load on the working muscles to some extent ( rice. 3-E, G, 3).

At correct execution undermining there is no full extension of the legs in knee joints and significant lifting on the toes. A full and stable rise to the toes will entail a technical error - a delay in “switching” the movement to the squat.

Podsed. Actively turning the hand with the palm outward (pronation) with a forward-upward movement of the working arm, “put” the handle of the weight into the hand at the base of the thumb ( see fig.2). At the same time, slightly bending your legs, sit under the weight ( rice. 3-I,K,L).

Fixation. Straightening your legs, fix a motionless position. At the same time, for maximum relaxation of the muscles of the shoulder girdle, slightly move the chest forward and the weight back ( rice. 3M).

Lowering the weight. Turning the hand with the palm inward (supination), bring the working hand with the weight forward(Fig. 3-H,0) and, lowering it along the bottom arc to the swing position, “throw” the handle onto your fingers (Fig.4). Turning the hand outward (pronation) and overcoming inertial forces, swing for the next jerk ( rice. 3-P,R). After performing a jerk with one hand, the athlete intercepts with the other hand. To do this, he lifts the weight and in the second phase, when it reaches the “dead point,” he intercepts it.

BREATHING WHEN SNATCHING

When jerking, active straightening of the torso and legs is carried out while holding the breath. At the moment of fixing the weights at the top, exhale. When lowering, you inhale and exhale, hold your breath on the back swing, and inhale at the beginning of straightening the torso and legs.

Snatch training is carried out according to the elements of technique in the following sequence:

• undermining;
• interception;
• fixation and lowering.

After learning the snatch by elements, the exercise is performed as a whole, first with a lightweight kettlebell, and then with a competition one.

When learning the snatch, you need to pay attention to the following main points:

1. During the swing, the handle of the weight should be kept as close to the groin area as possible, while the arm at the wrist joint does not bend, and the hand is turned with the palm outward. This will allow you to pull primarily with the muscles of your back and legs.
2. At the moment of fixation, the working hand should be as close to the head as possible (before it touches the ear).
3. When lowering the weight, pay attention to the initial movement of the hand (supination) and the active release of the handle of the weight onto the fingers.

JUGGLING

Juggling with one weight. Take a starting position similar to a jerk. Having torn the projectile from the platform, swing it between your legs, perform a blast and lift it to chin height, with the back of your hand up (Fig. 5 - A, B, C). Push the handle forward from yourself, and when it rotates, it makes one revolution, catch it and make a new swing at the same pace (5 - G, D).

Juggling one kettlebell with throwing and catching with opposite hands. Take a starting position similar to a jerk. Having lifted the weight from the platform, swing it between your legs, perform a lift and lift it to chin height, with the back of your hand up. Push the handle forward when it has made one revolution, catch it with the other hand and make a new swing at the same pace.

Of course strength exercises with kettlebells can't do without this have a good time like a kettlebell push. This exercise directly answers the question: how to pump up your shoulders with kettlebells? Because nothing else strengthens the shoulder muscles like the push.

In the general scheme kettlebell push can be divided into 4 phases. According to the type of execution, there are two options: pushing the weights in a long and short cycle. In a long cycle, it is necessary to lift the weights to the chest, push them up, lower the weights, holding them with your hands near the chest, and return the weights to the starting position. In short, we lift the weights to the chest, push them up, lower them to the chest, and then there is a cyclic repetition of pushing them out and lowering them to the chest.

Kettlebell push. Technique.

Let's consider an exercise with a 16 kg kettlebell in elements, as well as a kettlebell snatch. Be careful about your technique to avoid injury. Believe me, radial neuritis is a very unpleasant disease that can be avoided with proper prevention.

Start. Starting position - standing in front of the weights, bend your legs at the knees and place them shoulder-width apart. The weights are on the floor, slightly in front. Grab the weights from above with both hands, trying to keep your back straight. All efforts at this stage will be done with the legs and back; the arms serve as a restraining element, but not the main power unit.

Raising weights to the chest. The process must begin with straightening the legs. Just as with the jerk of the weights, when we lift them off the floor, they move slightly backward by inertia; on the return path of the movement of the weights, we make a lift due to the active straightening of the back and legs. Here it is important to do a squat under the weights - the technique does not change and, bending your elbows, hold the weights on your chest. Smoothly straighten your legs - we are ready for the next phase.

Before pushing the weights up you need to check the correctness of the position - over time this will not be necessary, now it is important to learn how to push the kettlebell without errors. Here the legs are straight, the knees are not bent, they take a stable position, the feet are shoulder-width apart. Elbows are lowered, looking down and pressed to the body. The back is straight, the weights lie on the forearms and shoulders. You can lean back slightly to find confident control over the projectile.

Squatting when lifting a weight to the chest. After lifting the weights, you need to engage your hands, stop the movement of the weights in the shoulder area and quickly sit under them. Wherein, sudden movement We intercept the weights with our hands, inserting our hands into the handle and holding the weight underhand grip, while the elbows are pressed to the body and looking down.

Pushing out the weights. As soon as the main movements that change the position of the weights after lifting have stopped, you are in a squat. From this position, we push the weights up, helping ourselves with our feet to set the inertia of the weights, and in the final position we rise onto our toes. The weights should rest on your elbows. Remember that the main working force is the legs and back, the arms, as always, are just a holding element.

Squat before final rise The upward movement of the weights occurs on the verge, when the pushing out of the weights ends and the hands turn on, bringing the weights to their final position. With such a squat, in order to hold the weights on outstretched arms at the top it is recommended to move them back a little, this makes it easier to find balance, while it is best to bring the weights closer to each other; if there is a large distance between them, unsteadiness will appear. This type of structure is more difficult to maintain.

Fixation. Here everything is much simpler, holding the weights in the upper position, straighten your legs, keep your back straight, feel the core of your arms, here you can take a short rest: inhale and exhale, and again go down, swing, lift, lift to the chest and push the weights to the final position.

Kettlebell push press

The push press starts in position . You do a small squat (about ¼ of a squat) and immediately, with a vigorous movement, extend your hips and stand up straight. At the same time, press the weight up. The arm and legs move up at the same time, but the hips will straighten before the arm. Then complete the press to the end and fully straighten your arm at the elbow. Then lower the weight to its original position (this can be done different ways and with at different speeds– we’ll talk about this below).

Kettlebell push

Place the kettlebell in the chest position. Do a small squat (about ¼ of a squat) and immediately begin to rise up with an explosive movement. At the same time as you lift, straighten your arm, pushing the weight out. Sounds like a push press action so far, right? Then the differences begin. Instead of straightening your legs completely, you “sit” a little under the kettlebell and only then straighten up with the kettlebell in your straight hand. Those. It’s not the weight that doesn’t squeeze out, but you sink under it.

When performing a push, you use your legs twice. The first time is to lift the weight from the “chest” position, and then to fix the weight on a fully extended arm above your head.

Similarities and differences

Both the push press and the jerk start in a kettlebell-on-chest position in a ¼ squat position. But the difference is that in the clean and jerk there is a second dip before straightening the arm. This way, your elbow is fully extended and locked before you even straighten your hips. And with a push press, the hips extend first, and then the hand squeezing the weight.

The push press is easier to master. It is not as technically complex as the clean and jerk and does not require as much coordination. Therefore, it is better to master the push press first, and then begin to study the push. Also, the push is better suited to the following situations:
when your shoulders are already tired
when used heavy weight

If your shoulders are tired and the weight used is quite heavy, then it is better to rely on the strength of your legs and squat under the weight, instead of pressing it with the strength of your arms and shoulders.

When to push press and when to jerk?

The answer to this question depends on your goals. What is the purpose of the training? What are you trying to achieve? Cardio? Force? Strength endurance?

Cardio
If you want to focus on cardio, you can use both exercises, but in slightly different ways. The jerk will require significant effort from the lungs, but you can do push presses in fast pace and get a similar effect. In this case, quickly lower the weight - just like in a clean and jerk. Let gravity lower the weight, and you just keep this process under control. This technique will increase the pace and provide more cardio work. Also keep short rest periods between sets.

Force
If your goal is strength, then it is better to choose the push press. It will help you go from lighter to heavier kettlebell weights on your regular bench press. Over time, you will need less and less help from your legs to lift the weight.
Another tip is to have a slow negative repetition phase. Connect latissimus muscles back to lower the weight to the “chest” position.

Strength endurance
Both exercises are suitable for strength endurance. But if you have to choose one thing, then perhaps a push would be preferable. With it you will complete more reps than in the push press. And you will even be able to push a heavier weight more times than you could in a push press with a lighter kettlebell.

Conclusion

Each movement has its own characteristics that you need to know and use. Incorporate both exercises into your workouts and achieve your goals!
For those interested in building strong shoulder muscles that are healthy and flexible shoulder joints, I recommend a set of exercises

The kettlebell push is a basic competitive exercise in kettlebell lifting, which is aimed at developing endurance and working out the entire shoulder girdle. We'll consider full equipment performing the exercise, as well as training complexes in which it can be used.

Kettlebell push with one hand: video

Rules for performing the exercise

Each exercise with weights is technically more difficult, so it is imperative to stretch your hands and shoulders well before starting the exercise so as not to injure your joints.

Initial position: Place the weight over your shoulder. The elbow is pressed to the body. The legs are straightened at the knee joints. Look forward (do not press, do not throw)

Phase 1: Next, perform a squat without changing the starting position. Perform a pushing movement by extending the legs at the knee joints, bending into lumbar region. Lift off your heels to create momentum. The free hand does not touch other parts of the body and is in the down position.

Phase 2: Perform a squat, lower your heels to the floor. Perform extension in all joints. In the up position, the hand is strictly vertical.

Phase 3 (reset): Rise up onto your toes and point your elbow forward. Drop the weight onto your shoulder. Press your elbow to your body. This is your starting position.

Repeat the exercise as many times as necessary. Variations of the military press with kettlebells can be the military press with a barbell or with kettlebells while standing and sitting. WITH detailed technique You can watch the exercise in the following video.

Description of the exercise

One-handed kettlebell push is basic exercise in kettlebell lifting, which is also competitive. It is aimed at working out the entire shoulder girdle and developing endurance. The kettlebell push is predominantly male exercise, but if desired, girls can also do it. Women's norms are also present.

Muscles involved in the exercise

Let's look at what muscles work when performing a kettlebell push with one hand. During the kettlebell push, a large number of different muscle groups work, the main load falls on the deltoid and trapezius muscles. An auxiliary role is played by the triceps, biceps, forearm, quadriceps, gluteal muscles, top part back, as well as core muscles ( psoas muscles and press).

Some muscles work more, some less, which, in particular, depends on the technique of performing the push, but, nevertheless, the push allows you to work almost the entire body. It is especially important to practice coordination of movements, their synchronization and sequence, so as not to get confused and not cause injury to yourself.

Important! When performing the exercise, the hand must be strictly fixed to avoid injury.

Basic mistakes when performing a kettlebell push with one hand

• Elbow position too high before pushing
• Push using only arm strength. By squatting, we push the weights up, the legs should also act as a push.
• Bending the hand in the upper position. This position of the hand can lead to joint injuries.

Benefits of Kettlebell Push

1. Strengthens the ligamentous apparatus. This occurs due to the shifted center of gravity of the projectile.
2. Affects the synthesis of testosterone in the body. Due to the fact that the load is divided not only into small muscle groups (triceps + deltoids), but also the muscles of the legs and back are used - the largest muscle groups in organism.
3. Requires pre-warming up. Like any basic exercise, it requires careful preparation, because, despite the apparent ease, lack of warming up will most likely lead to injury.
4. Helps develop explosive strength. Due to the impulsive nature of proper technique, it affects the strength of the legs and lateral triceps much more than the deltoids.
5. Develops strength endurance. Due to constant static load on the shoulder muscles and a high-repetition style of pushing.
6. Helps strengthen coordination endurance. Correct technique makes lifting easier by about 30-40%, so maintaining it is necessary to achieve high results, therefore, with constant training, the body begins to get used to the trajectory of the projectile.

Complex training

The exercise can be used both in training the arms and shoulders, and in training the back or in “fulbadi” (full body training). In this paragraph we will give an example of a workout that involves pushing a kettlebell with one hand.

300 Spartans

Objective: complete as quickly as possible the following exercises endless.
25 pull-ups;
50 deadlifts 60kg;
50 push-ups;
50 jumps on a pedestal 60-75cm;
50 polishers (touch both sides = 1 time);
Take 50 pushes of a weight (dumbbell) from the floor. 24/16 kg (25+25);
25 pull-ups.

Alternative exercises

The one-handed kettlebell push is aimed at developing the muscles of the shoulder body, as well as the trapezius muscles. In this section, we will look at exercises that can be used as a replacement or as an addition to the one-arm kettlebell push.

One of these exercises will be the two-handed kettlebell push. The exercise is identical to the kettlebell snatch with one hand, the difference is the participation of two hands and two kettlebells, respectively. It is more difficult than the one-handed kettlebell push. First you need to master this exercise, then move on to pushing two weights.

Two-handed kettlebell push

The exercise uses the same muscles as the jerk. The difference between pushing a kettlebell with one hand is the inclusion of the leg muscles in the work. When performing a military press, the entire load is performed by the shoulders and arm muscles.

One-arm kettlebell military press

An alternative to the kettlebell jerk can also be press presses. Here the main load goes to deltoids and on the back muscles. The supporting muscles will be the quadriceps and gluteal muscles. The exercise is simple, aimed at developing strength endurance.

Press press

Standards for the kettlebell push

The kettlebell push is a competitive exercise in kettlebell lifting. The following are the tables discharge standards for men and women for 2018-2021.

TABLE OF DIFFERENT STANDARDS FOR MEN:DC push (number of weight lifts in 10 minutes)

When considering exercises that are suitable both for the gym and at home, we must not forget about kettlebells. Their distinctive feature is the minimal increase in muscle mass and the ability to develop not only muscles, but also ligaments and joints. A classic example of a kettlebell exercise suitable for both men and women is the kettlebell jerk.

General information and historical summary

The kettlebell push is a basic multi-joint exercise that is perfect for starting a sports career. His main feature is the shape of a projectile that has a displaced center of gravity:

1. This allows you to improve the condition of ligaments and joints.
2. Allows you to perform impulse movements that are inaccessible to other projectiles.
3. Does not reduce the load in the peak phase of movement.
4. Does not allow cheating when performing basic movements.
5. The pressure of the projectile on the bone does not allow you to immediately perform a large amount of work, which eliminates the possibility of overtraining.
6. The use of large muscle groups leads to stimulation and an increase in the level of sex hormones, which allows you to increase overall muscle mass and burn fat.

The kettlebell shells themselves and the technique of performing the kettlebell push came to us from the 18th century, when the formation of artillery regiments required an increase in strength endurance among artillerymen. Initially, the weight was a core with a handle welded to it.

Subsequently, artillery training grew into real sport, including:

1. Squats with kettlebells;
2. Speed ​​pushes;
3. Snatch exercises.

Thanks to this, kettlebell lifting and the two-handed kettlebell push have reached us unchanged. IN modern sports, weight, like a projectile and basic movements have gained great popularity due to the ease of mastering the technology, quick results, and the development of all the characteristics of an athlete without the use of additional equipment:

1. Maximum strength. It develops due to the large difference in the weight of kettlebells.
2. Explosive power. Developed through the use of correct kettlebell press technique.
3. Strength endurance.
4. Aerobic performance. Since the explosive nature of the work is a huge stress for the whole organism, in an attempt to level it out, it adapts all systems to multi-repetitive needs.

Correct technique

Let's look at how to properly push a kettlebell so as not to injure your back and achieve maximum efficiency of the movement.

Projectile selection phase

1. It is important to monitor your breathing. Before picking up the projectile, you need to hold your breath, creating pressure in the abdominal muscles for better stabilization.
2. The handle of the weight must be taken in such a way that it rotates freely in your hand.
3. Lifting the weights is done with the back in a deflection.
4. When throwing a weight onto your shoulder, you need to rotate the center of gravity of the projectile so as not to overload the ligaments. This is done by turning the hand with slight supination.

Thrust phase

1. Before the push, you need to shift the weight from your chest to your shoulder.
2. Bend your legs slightly (no more than 15 degrees at the knees), pushing your hips back.
3. Sharply push your body up with your legs (as when jumping), transmitting the impulse through the muscles of the back, not the chest (i.e., align the body as much as possible).
4. Using the resulting impulse, sharply push the weight out with your hand in a vertical position.

Pressure and fixation phase

How to push a kettlebell if the initial impulse was not enough to push it out? There is a boost phase for this. During the boost phase, it is important to monitor your breathing, because... The push-up should be done while half-exhaling. Fixation of the weight occurs when the arm is fully straightened in the joint.

Important: there is no need to hold the weight in a fixed state for more than 3-4 seconds, because it harms the joints.

Variations of the exercise

Despite the considered ideal kettlebell jerk technique, do not forget about other variations of this exercise.

• Kettlebell press. It differs from the one-handed kettlebell push in the absence of an impulse component. Thanks to this, the exercise becomes an isolation exercise and is usually used as an additional exercise to the bench press.
• Shvung press. An intermediate variation that includes a pulse component and a force boost. It features a more complex technique, closer to the weightlifting clean and jerk.
• Dumbbell push. Differs in projectile. Used as an intermediate between kettlebells of 16 and 24 kilograms. Having mastered correct technique, you can mitigate the stress of progressive loads.
• Full cycle kettlebell push. A competitive exercise that includes complicated picking and breathing techniques.

All of these exercises can be used to shock muscles when it is not possible to increase the number of kettlebell pushes in any other way.

What muscle groups work?

Despite the fact that the kettlebell push develops all major muscle groups, the main profile is the development of the triceps and medial deltoids, which bear the greatest load.

As can be seen from the table, despite the involvement of large muscle groups, the main dynamic load is taken by the muscles of the shoulder and forearm. Thereby kettlebell complexes perfectly work the small muscles of the arms, which are lagging behind in people who practice exclusively basic movements

Alternative movements to develop results

Knowing which muscles work when pushing a kettlebell, it is easy to select suitable complexes for developing results and repetitions.

Before you choose correct exercise, you need to figure out what exactly is lagging behind and preventing you from progressing in the clean and jerk:

• If you have problems pushing the weights out, then you need to work the front deltoids and leg muscles. Problems can arise either from the inability to push the weight out or from the early manifestation of the push-up phase.
• If it is impossible to fix the weight, you need to finish off the triceps and all stabilizer muscles.
• If a body distortion occurs during an exercise, you need to pay great attention to the diamond-shaped and trapezius muscles.
• If the pressure is poor, you need to work the upper deltoids and the lateral head of the triceps.

To summarize

Kettlebell push is unique exercise, which develops the whole body. It is interesting not only because it is suitable for both men and women, but also because variations in execution will not allow you to get bored from routine execution. In addition, the cost Soviet weights on the second-hand market, makes this projectile accessible to everyone. After all, on average, a pair of old cast iron weights costs several times less than a set of dumbbells of the same weight. Using weights allows you to go without for a long time. gym, developing all muscle groups with one movement or another.