When your love for a sport is all consuming and you live it and breathe it every day with a passion, it can be easy to forget that not everyone understands what it is about, or even knows about it. That happens to me a lot. Kettlebell sport is ingrained deeply in my life.

I train for kettlebell sport, I coach my athletes in it, and I write about it. My wife is also a kettlebell lifter and coach. So you can imagine that I can still be taken by surprise when someone tells me they haven’t got a clue about kettlebell sport. But I’m always happy to explain.

Me at a kettlebell sport competition.

Kettlebells: Not Just for Fitness

Most gym goers and trainers have experienced kettlebells. These peculiar looking weights are not the novelty they were ten years ago and now have a place in many training facilities. However, most people only have seen and been taught to use these cannonballs with handles as a fitness tool. Many athletes remain oblivious that they have been used for over sixty years as integral tool of a fully-fledged sport.

“The two main disciplines of the sport are the biathlon (which is comprised of two separate events, the jerk and the snatch) and the long-cycle which is clean and jerk.”

The first official girevoy sport (the original Russian name of the sport) competition was held in 1948 in the old USSR and it developed from there across the 1950s and ‘60s. This advancement came mainly from the military, who had seen how this form of training benefited the troops. In the ‘70s, girevoy sport entered the National Sports Federation as the official ethnic sport of Russia.

It began gaining popularity in Britain around the second half of the 2000s, and after being an underground sport for a few years, now has competitions organised and sanctioned by national bodies such as the Girevoy Sport Union and the Organization of Kettlebell Sport England. In the U.S., the United States Girevoy Sport Federation was founded in 2003.

What Is Kettlebell Sport?

The best way to describe it is “endurance weightlifting.” The two main disciplines of the sport are the biathlon (which is comprised of two separate events, the jerk and the snatch) and the long-cycle which is clean and jerk.

“Training methodologies vary greatly from athlete to athlete and from coach to coach; however, the one principle that does not change is the requirement for supreme efficiency.”

All lifts are carried out for a maximum of ten minutes in which the athletes aim to complete as many quality reps as possible without placing the kettlebell(s) on the ground. Whoever has the highest amount of reps is deemed the winner. In biathlon there must be at least thirty minutes break between the jerk and the snatch.

Men complete the jerk portion of the biathlon and the long-cycle with two kettlebells, while women traditionally use only one kettlebell, although more and more ladies are choosing the two-arm lifts nowadays. The snatch is contested using one kettlebell in both male and female categories. Whenever using one kettlebell, be it in the snatch (for both gender categories), or in the women’s jerk and long-cycle, the athletes are allowed to change hands only once during the set.

The best way to describe kettlebell sport is “endurance weightlifting”.

How Heavy Are Those Things?

Kettlebell weights used in the men’s category usually are 16kg, 20kg, 24kg, 28kg, and 32kgs. Women use 8kg, 12kg, 16kg, 20kg, and 24kg. These are for local events in the UK, and for national events.

The choice of kettlebell weights decreases dramatically at international level. Here lifters are divided into two categories, amateur and professional. Male amateurs use the 24kg kettlebells, while women use the 16kg kettlebell. Professional male athletes compete with the 32kg kettlebells, while the professional women use the 24kg bell.

“All the lifts are performed aiming to use only the exact amount of energy needed and using momentum to the lifter’s advantage during the concentric phase.”

There is normally also a veteran category at international competitions. The weights used can vary depending on the federation under which the meet is being held and also with the lifters age. Normally veteran males use the 24kg and women the 16kg.

At the moment, women’s competition at international level only involves snatch. This may well change soon given the fast-changing landscape of the sport. It is also important to note that athletes compete in bodyweight categories. Men start at 63kg and go up to 95+kg and women begin at 53kg up to 68+kg.

The Preparation of a Kettlebell Sport Athlete

Training methodologies vary greatly from athlete to athlete and from coach to coach; however, the one principle that does not change is the requirement for supreme efficiency.

Without efficient technique it is not possible to achieve the high numbers of repetitions required to be successful in the sport. All the lifts are performed aiming to use only the exact amount of energy needed and using momentum to the lifter’s advantage during the concentric phase. To achieve such efficient technique, the jerk, snatch, and long cycle need to be patiently and consistently drilled.

“The sport requires specific flexibility, muscular strength endurance, power endurance, and a well-developed aerobic capacity, so all of these components should be present in the athletes GPP program in some way.”

The eccentric portion of the lift is reduced to a minimum. This also explains the relatively small amount of hypertrophy seen in kettlebell sport athlete when compared to powerlifters or Olympic weightlifters, despite the vast amount of weight lifted in each session.

In terms of GPP, the needs of each athlete will be different. The sport requires specific flexibility, muscular strength endurance, power endurance, and a well-developed aerobic capacity, so all of these components should be present in the athletes GPP program in some way.

Tips for Getting Started

To anyone interested in competing, I recommend seeking out a reputable coach so you can learn the technical details of the lifts and how to best program training cycles. If you cannot find a coach close to you, then seek a coach who offers online training. Just make sure he or she has a proven record on the platform, either personally or through athletes.

The best way to get involved in kettlebell sport in the United States is to check out the United States Girevoy Sport Federation to find out about when and where competitions are held. A great first step is simply to go and watch a competition, and get a feel for the sport. Good luck, and I’ll see you on the platform.

More Like This:

• Hardstyle, Girevory, or CrossFit? How to Decide Which Kettlebell Style Is Best
• An Introduction to Kettlebell Sport Training Methodologies
• 7 Reasons Kettlebell Sport Is the Everyman (or Everywoman) Sport
• New on Breaking Muscle Today

Photo 1 courtesy of Laurence Clemente.

Photo 2 courtesy of Shutterstock.

The post The Beginner’s Guide to Competing in Kettlebell Sport appeared first on Breaking Muscle.

With the shoulder’s expansive range of motion comes opportunity for instability. [Photo credit: Andrew Bellamy]

The shoulder is also four separate and intimately associated joints: the gleno-humeral joint, the acromio-clavicular joint, the sterno-clavicular joint, and the scapula-thoracic joint. Inherently unstable, the shoulder allows us to be an incredibly effective animal, but at a cost.

When your knee swells from overtraining, you can strap it up and carry on. Your elbow, sprained from pitching or bowling too many times, is rigid, yet you can still reach out with your shoulder and the hand and wrist can manage to do their job. When your shoulder malfunctions, you cannot reach out and your arm feels monumentally heavy just inches away from your body. Your hand and elbow suddenly become much less effective than normal, despite being individually fine.

Why Shoulder Mobility Matters in Kettlebell Sport

For the kettlebell athlete, shoulder impingement of this kind restricts us from anything much more than swings, though gloved swings can at least maintain your grip and forearm training. The majority of the lifters I see are not yet suffering the shoulder problems of the older person such as arthritis or bony spurs. In the vast majority, kettlebell lifters’ problems are real sub-acromial impingement, or a pinching pain in the shoulder. Their injuries are often the result of poor postural habits and poor shoulder mobility.

There are many ways to increase shoulder mobility, but these are the central exercises and variations that I use and teach my clients.

Scapular Mobility

The acromio-clavicular joint (ACJ) is made up of the outer end of the collar bone and part of the shoulder blade, the acromion. The joint forms an arch that hangs above the gleno-humeral joint and allows the supraspinatus tendon to glide under it. By lifting your shoulder, the shoulder blade dips backwards, raising the ACJ. With rounded shoulder posture, weak rhomboids or short pecs, lifting the shoulder will not be easy. The tendon gets pinched as the space narrows, and this may lead to bursitis, tendinitis, or a cuff tear. If the shoulder blade doesn’t glide back and down, helping to raise the ACJ, then any athlete is less than efficient.

In order to gain optimal scapular mobility and efficiency, we need balanced and strong rhomboids, lats, and posterior cuff muscles, so that the humerus ‘hangs’ centrally in the joint. Weak posterior muscles tend to allow it to sag forwards, putting strain on the capsule and glenoid cartilage.

The Press-Up Plus

For scapular mobility a favourite exercise of mine is the Press-Up Plus, shown in the images below.

­

Note: If you can’t do a regular press-up, don’t try this yet. I don’t think this is very successful with knee press-ups, but start like that if in the early stage of rehab.

• Start in the regular press-up position.
• Maintain a really good frame and straight body. This is part of the tension that we need to create.
• Do a single press-up and push right up through the blades (middle image).
• Allow the body to lower (third image), and bring the blades together, making sure they are even.
• Monitor the differences between the two.
• Try to imagine crushing a walnut between your shoulder blades. Remember technique and an even squeeze is better than 25 poor reps cranked out.
• Repeat the cycle for 6-10 repetitions.

Thoracic Mobility

Good thoracic mobility is crucial in any overhead position, and is possibly the hardest physical adaptation to master in any sport. We need to work at it.

Squat with T-Band or Stick

For better thoracic mobility, I advise deep squats with an empty bar, stick, or T-band held overhead, as if training for an overhead barbell snatch. Overhead squats with a band allows for greater extension because the hands can move apart. This is helpful to achieve a good shoulder position that relates to lifting individual kettlebells, allowing for a natural rotation of the joints.

In the images below is someone with a stiff thoracic spine overhead squatting with a band. Note the differences in the arm positions when using the band and the walking stick.

As you can see in the pictures with the rigid stick, the stick forces the shoulders forward and indicates poor thoracic extension. It also indicates the differences between each side. This is your gauge for improvement, because the wrist, elbow, and shoulder rotation is fixed and the thorax now has to do all the movement.

To increase thoracic mobility, repeat the movements on a regular basis and monitor the changes. Regular practice of the overhead squat will increase thoracic extension and shoulder mobility.

• Stand with a band or bar as overhead as you can.
• Go into the squat as far as you can while sustaining the overhead position.
• Pause, then depress your shoulder blades, squeeze the rhomboids, and deepen the squat.
• Hold for 10 seconds.
• Come back to the start position.
• Repeat for ten repetitions.
• Depending on where I am in my training, recovery, or competition programming will dictate the degree of depth I go into the squat and how far back I hold the bar. What I am looking for is achieving as natural an overhead arm position as I can, but not at the expense of injury to the cuff.

Practical Aids for Shoulder Mobility

Lastly, incorporate a foam roller or trigger ball into your shoulder mobility routine. Both tools are easy to use while watching TV, or when warming up or cooling down.

The Trigger Point Ball

Method 1:

• Stand with your back to a wall.
• Place the trigger ball on the wall between your shoulder blades.
• Lean firmly on the ball so that it presses into the rhomboids.
• Move the ball until you find the tight areas within the muscles.
• Hold that posture for 20-30 seconds or until the tenderness subsides.
• Work both sides of the spine and into the blade muscles also.

This exercise may take five to ten minutes, depending on how many trigger areas you find.

Method 2:

Essentially the same but lying face up on the floor with the ball underneath you in the same positions. Some people use a double-ball taped together to do both sides of the spine together, but they aren’t much use elsewhere on the body and in my opinion lack the precision of a single ball. As a note, a weighted plate on the front of the shoulder or chest is also of little value. Crushing the nerve fibres with extra pressure is damaging and likely to irritate them further.

The Foam Roller

• Lie on the floor face up with the roller under your lower back to begin.
• Bend both knees so both feet are firmly on the floor.
• Start to move your body over the roller. I like a rhythmical up and down the spine over a short distance but ‘climbing’ up the spine.
• Once you reach the thoracic spine, start to arch gently over the roller.
• Start to raise your arms so that they are eventually overhead/parallel with the floor if you can manage it.
• Tender area? Pause or back off a little and then relax further over the roller.
• Gradually work up to the junction with the neck, pausing at each segment of the spine as you go.
• Breathe out as you relax over the roller, in as you move up so as to maintain tension. I’m not personally a fan of the knobbly rollers for the legs or lower back, but they may have a place for the thoracic spine.

Make Your Shoulders Your Top Priority

Shoulder mobility is a very wide ranging topic and I could go on for some time, but I hope that this article will give you a little insight. Scapular mobility, ACJ range of motion, and relaxation of all the muscles around the joint are the key messages to take home. That, and spend a little more time stretching and mobilizing alongside your sports lifting. Age may just be a number, but it is a number that must be shown respect. Upper limb problems overall are very common indeed and we all love our sport, but we need them for our day to day activities even more.

Whatever technique you adopt, the process of change can take a very long time. Don’t expect anything less than three months of regular practice to bring substantive change to your shoulder mobility. We all need to be spending time concentrating on movement and mobility at least as much as we do on fitness, but if you only have time to deal with one area, please make it the complex and beautiful shoulder mechanism. That is not permission to ignore the rest, but for longevity in movement and health, taking care of the shoulders may just be the most important priority.

This article was originally published on Breaking Muscle UK.

Got your mobility sorted? Let’s talk technique:

How to Master the Kettlebell Snatch

The post Shoulder Mobility for Kettlebell Sport Athletes appeared first on Breaking Muscle.

In my previous article, How to Master the Kettlebell Jerk, I explained how to perform the kettlebell jerk properly using the base of a solid rack position. Now it’s time to look at the tsar of kettlebell lifts: the snatch. Beautiful to watch when performed correctly, the snatch requires patience, time, and consistent practice to become proficient in its performance.

The Most Technical Lift in Kettlebell Sport

The snatch is the second lift performed in the biathlon and is the only lift contested in the women’s division at international level competition. Being by far the most technical lift in kettlebell sport, beginners often struggle with the snatch.

There are hundreds of possible variations and tweaks to the snatch technique. That said, there are some basic principles recognizable in every successful lifter’s technique. If you want to be able to snatch properly, lasting the full ten minutes with just one hand change as required by the sport’s rules, you need learn these principles until they feel like second nature. Only then should you start to try out technique variations to create your own unique style.

The snatch can be broken down into six technical stages. Let’s take a closer look at each one and go over some technique cues for each.

The 6 Technical Stages of the Kettlebell Snatch: 1. Swing

The swing is what I call the “Zen” moment. (Photo courtesy of Andrew Bellamy)

Let the kettlebell swing between your legs, bending at the hip and keeping your lumbar spine straight. Keep your thoracic spine and arm as relaxed as possible. Let the bell travel back until it reaches the “dead point”, where it cannot go any further. Make sure your weight is distributed mainly on your forefeet. At this point, your knees should be just shy of locking out.

This is what I call the “Zen” moment, because you need to calmly resist the instinct to react to the bell and smash it back upwards. Wait a fraction of a second longer, until the bell starts falling forwards. Follow the path of the bell, let your knees unlock, raise your torso upwards, and shift your bodyweight from your forefeet to your heels.

The 6 Technical Stages of the Kettlebell Snatch: 2. Pull

The bell should feel nearly weightless in the pull. (Photo courtesy of Andrew Bellamy)

As your torso moves upwards coming out of the swing, imagine you are on the dial of a clock. The bell will pass your knees and eventually find itself where 7 o’clock is on the dial. Here, initiate your pull phase: move your body back, shifting your weight almost entirely onto your heels, and straighten your knees.

At this point, the bell should reach chest height and feel nearly weightless. Pull your shoulder up and back, keeping the arm itself relaxed with the elbow soft. To emphasize this, one cue I give my athletes is to think of their arm as a rope attached to the kettlebell.

The 6 Technical Stages of the Kettlebell Snatch: 3. Insertion

Insertion happens when the clock hands on your dial are pointing to 11 o’clock. (Photo courtesy of Andrew Bellamy)

Insertion is where your hand inserts into the kettlebell and the bell lands on your forearm. After the pull, the bell and your arm are travelling toward the overhead position on your imaginary clock. The insertion happens when the clock hands are pointing to 11 o’clock.

Make sure you’re not gripping the kettlebell handle too tight throughout the swing and the pull. Your grip should have your thumb closing over your index finger. This will allow the bell to move without creating friction on the skin of your palm and land without hitting your forearm too hard.

The 6 Technical Stages of the Kettlebell Snatch: 4. Fixation

The kettlebell handle should be resting diagonally on the palm of the hand. (Photo courtesy of Andrew Bellamy)

In fixation the kettlebell ends its upward journey, stopping in the overhead position. The lifter’s arm should be straight, with the elbow locked out. If the insertion phase has been properly executed, in fixation the kettlebell handle will be resting diagonally on the palm of the hand. Your legs should be relaxed, with no tension held in the quadriceps.

Think of letting your knee caps drop. This is important, as the overhead position is the only point you can get a brief rest and unwanted tension in the legs hinders this. To understand leg relaxation, it’s useful to do a few sets in front of a mirror and look for the “quad wobble” that happens when appropriate leg relaxation is achieved.

The 6 Technical Stages of the Kettlebell Snatch: 5. Drop

The drop phase starts the next rep. (Photo courtesy of Andrew Bellamy)

In the drop, It’s vital not to just flip the kettlebell over the hand and hope for the best, as this will end up in severe forearm fatigue and torn skin on the palms of your hands. Instead, your body should move slightly back, whilst the palm of your hand supinates and the arm relaxes to make the bell fall downwards. Let the bell “travel” along your hand without gripping it too soon.

The 6 Technical Stages of the Kettlebell Snatch: 6. Catch

In the catch, the kettlebell should be in the “hook” created by your fingers. (Photo courtesy of Andrew Bellamy)

Catch the bell at about hip level with your arm relaxed and straight. The handle of the kettlebell should end up being held in the “hook” created by your fingers, not in the palm of your hand. The shock is absorbed by your legs with a slight bend at the knees. Finish by moving back into another swing.

Breathe Well to Lift Well

Breathing patterns are essential to survive a ten-minute set in all kettlebell sport lifts, and the snatch is no exception. Let’s take a look at how to breathe during a snatch set.

the optimal kettlebell snatch breathing sequence is:

1. Two half-breath exhales on the swing phase, with the first half-breath as the bell reaches back, and the second half-breath as the bell passes the between the legs
2. Inhale on the pull phase
3. Exhale at the insertion/lockout
4. Inhale at the drop/catch
5. Repeat for the next repetition.

Remember to keep the breathing controlled so you don’t gas too early in the set. Imagine taking “sips” of air instead of taking massive gulps and forcing the exhalation. Never hold your breath at any point.

Stay Patient In Your Practice

Once these six technical concepts have been understood through consistent drilling, every athlete should work on creating their own unique method of snatching, forging an efficient technique that is built around their unique peculiarities.

Video your sets often. Spend time analysing them and see how your technique stacks up. Above all, stay patient in your practice. The kettlebell snatch can be a very frustrating lift to master, and the only way to do so is through trial and error and constant evaluation of performance.

Make the transition from kettlebell exerciser to kettlebell athlete:

8 Tips for Success for Kettlebell Sport Athletes

The post How to Master the Kettlebell Snatch appeared first on Breaking Muscle.

There are numerous training variables, both direct and indirect, that can affect performance. Routine assessments of these elements are essential for long-term improvement. Is your technique really the problem or are you simply missing too many workouts? Are you over-training or under-recovering? Is your coach the problem or is it you?

Keep in mind that there could be more than one reason why you aren’t getting better. Here are ten to consider for kettlebell sport.

Your Technique Is a Mess

Over the years, I’ve seen a lot of fit people get crushed when they start training for kettlebell sport. Their bodies are capable of moving the weight, but pure strength and endurance will only get you so far. They need to work on technique.

By improving the efficiency of your movements, you’ll use less energy with each rep and capitalize on relaxation and keeping your heart rate down. The goal of the sport is simple: to do more work than the competition. This is achieved by moving the weight at a faster pace. So given two athletes with the same level of fitness, the one who is able to move with greater economy is likely going to last longer at a faster pace.

Technique Work Is All You Do

Conversely, maybe your technique is already fine and you just need to get to work. Instead of chasing perfection, you need to build sport-specific fitness by doing a lot of reps. Sometimes it doesn’t matter how it feels – you just have to get it done.

You Need More Light and Fast Work

Don’t make the mistake of training with competition weight all the time. Rather, your program should follow the rules of periodization and progressive overload. Start with lighter bells, as light as 16kg for a professional male athlete who plans to lift 32kg in competition. Then slowly increase weight in as small increments as possible (typically 1-2kg).

Training with lighter kettlebells will allow you to improve technique at a faster pace and build a greater base of volume. In turn, you’re more likely to increase your competition pace when you reach competition weight again.

You Need to Build Mental Toughness

The head will always want to quit before the body. It’s simply trying to protect you from doing too much and getting hurt. The negative thoughts or self-talk are a defense mechanism. The problem for some people is that self-regulating starts too early.

With practice, you can train the mind to let the body push just a bit farther than what feels comfortable and safe. Then maybe it realizes the work wasn’t so bad and that it could probably do it again – and maybe even a little bit more. Sometimes you have to tell the head to shut up.

You Aren’t Flexible Enough

Finding little moments of relaxation is essential in kettlebell sport. Athletes who can “turn off” their muscles in the rack and overhead positions have a huge advantage. If your flexibility is lacking, these positions are going to be a fight. You’ll struggle in the lockout and you’ll fatigue quickly.

If you find that you have trouble locking your legs and maintaining elbow connection in the rack position, or you can’t keep your arms straight overhead, maybe it’s time to go to a yoga class.

You Need More General Fitness

Think of your general fitness as the base of a pyramid. The peak of that pyramid can only reach so high given the width of its foundation. The bigger the base, the greater potential for a higher peak fitness level in your sport. 

Those coming from a deconditioned background will make progress only to the level that their general fitness allows. Sooner or later, it will be necessary to tear down the pyramid and rebuild – whether it’s the aerobic base or general strength and power.

You Have the Wrong Coach or Program

You’re a great lifter – technically proficient with a high level of fitness – but your program is garbage. It could be that your program is too advanced or too basic, or that the progression just doesn’t make sense.

Maybe the program is sufficient, but your coach is getting in your way. Maybe they lack the ability to give technical advice or encouragement, or maybe they distract you when you’re lifting with too many complicated cues or unnecessary shouting. Maybe they’re a good coach, but you have fundamental personality differences that affect the relationship and your lifting. If these issues sound familiar, it may be time to find a reputable coach with a solid track record (local is usually preferred) and make sure your personalities are compatible.

If you and your coach don’t have a great relationship, it’s likely to stall your progress. [Photo courtesy Chris Doenlen]

You Aren’t Listening to Your Coach or Program

Or maybe you’re the problem. 

You and your coach have a great relationship and they’ve outlined an impeccable program, but you won’t follow it. Maybe you’re not doing everything that’s prescribed like skipping assistance work or worse, modifying the actual main training sets without discussing with your coach.

Maybe you’re combining several programs, hoping to reap the rewards of them all, but it’s simply leaving you feeling beat up and over-trained with nothing to show for it. If all of those programs were designed to be done simultaneously, they would say so. Or you’re doing a lot of “bonus” work that your coach doesn’t know about like adding exercises or weight. I know of coaches who deliberately “under-program” for some of their athletes because they know they’re going to do additional work behind their back.

It comes down to trust. If you trust your coach and your program, follow them.

You Lack Consistency

Training consistently refers to both frequency and effort. 

If you’re frequently missing sessions, you can’t expect to make the same progress as someone who is able to train regularly and complete all of their prescribed sessions each week. If you take weeks or even months off from kettlebell sport training, you can’t expect to make the same progress as an athlete who lifts all year. Similarly, you have to consistently train with the right intensity. Showing up isn’t enough – you have to give your best effort in each set.

The best program is the one you’ll follow. If you’re supposed to lift four days a week and can only make it to the gym twice, then maybe it’s time to modify the program. And if you’re not able to train with the right intensity, maybe it’s time to address the potential emotional, psychological, or physiological barriers impeding your progress.

You Aren’t Recovering

Sometimes all the training variables are right – you’re fit and a technically sound lifter with a great coach and a solid program – but you simply aren’t recovering between workouts. Maybe it’s stress with work, family, relationships, or something else. Or maybe you aren’t getting enough restful sleep or your diet is off.

The body and mind can only be pushed so far and without the ability to recover, you risk injury or burn out. Training doesn’t exist in a vacuum. Your actions and thoughts outside of the gym are just as important as what you do in the gym.

You can nail all your workouts, but that’s only half the equation. You have to recover. [Photo courtesy Chris Doenlen]

Look Honestly at the Whole Picture

It’s not uncommon for lifters to concentrate on the wrong training variables. They’ll focus too much on strengths rather than weaknesses, or blame the program when really they themselves are the problem. From time to time, it is useful to assess everything that may affect your performance: training program, coach, competition schedule, mental toughness, technique, and external lifestyle factors like work, family, and other personal relationships.

Honesty is the key to growth and so if you find it difficult to evaluate yourself objectively, then seek input from your coach and/or training partners. You may not like what you discover, but change usually requires discomfort. The performance benefits from addressing some of your limitations should be well worth it.

Your coach may be telling you things you don’t want to hear. That’s their job:

The Gym Is Not a Restaurant

Headline photo courtesy of Viljan Traningsklubb via Flickr (CC BY-SA 2.0).

The post Why You Aren’t Getting Better at Kettlebell Sport appeared first on Breaking Muscle.

The physical benefits of kettlebell sport are obvious to anyone who’s tried. This style of training builds strong but lean bodies capable of moving thousands of pounds of volume. But the mental toughness that this sport develops is the most valuable. Hours of suffering in the gym have prepared me for any obstacle life throws my way. The sport has taught me what it means to push past my self-imposed limitations to realize a stronger version of myself.

This kind of mental strength requires training just as much as the physical. To become truly relentless on the platform, you have to practice it every time you pick up the bells.

Will you live to swing another minute or crack under the pressure? [Photo courtesy of Chris Doenlen]

Get Comfortable Being Uncomfortable

Most of us feel at home in the gym, and the people we train with become a sort of extended family. We know where which kettlebells we prefer, and maybe even have a favorite platform or space to lift in.

But what happens when something’s off? What happens when you compete at a different venue and everything’s different? Are you distracted? Unable to focus on your training? Routine can be a very dangerous trap. However, by incorporating adversity into your gym sessions, you can train your mind to overcome almost any disturbance you might face in competition. Create environmental distractions like blasting annoying music or lifting where the sun is right in your eyes. Train when it’s too cold, too hot, too humid, or too dark. Plan for the worst – hope for the best.

Equipment can be a crutch. Try using a different weightlifting belt or shoes to simulate a worst-case-competition scenario where the airline loses your bag (never check your gear, folks). Try using a different style of chalk. If you’re used to wearing a headband because you sweat a lot, do a set without it and see if you can keep your focus with salt stinging your eyes.

And what about the kettlebells? Do you always lift the same style or brand? Are you prepared for a competition that uses a brand you’ve never touched before, or would you have a complete meltdown? Try lifting with different brands of bells, or if you only lift competition-style bells, try using cast iron ones. To really mix it up, lift with two different style bells at the same time.

The ability to remain relaxed and focused in adversity is paramount to a strong, competitive mindset. Avoid routine and get comfortable being uncomfortable.

Always Finish the Time

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Just as excellence can be a habit, so can quitting. When the clock starts, you must resolve to not put down the bells until the time is up. You have to train your will to fight no matter how bad it gets. If you allow yourself to quit today, it’s only going to make it easier to quit next time.

Losing pace? Doesn’t matter – do what you can. Focus on one rep at a time. Completely gassed? Fine, just hold the bells in rack position. Whatever you do, don’t give up. Do your time in training and you’ll be better prepared to fight for the full ten minutes in competition.

It Doesn’t Have to Feel Good, But You Have to Try

We all have days where we don’t feel like lifting. Stress or poor sleep can leave you dragging. Have you ever crafted excuses for why you won’t hit your numbers as you drive to the gym?

A lot of people will tell you that on these kinds of days, just making it to the gym is a victory in itself. Well, I’m not one of those people. I won’t pat you on the back for phoning it in. Showing up isn’t enough, especially if you’re a competitive athlete. You have to try. It probably won’t feel great. The weights may feel exponentially heavier. Your legs and lungs might burn out early. Every rep might feel like an all-out war. And despite your best effort, you still may come up short of your goal that day.

But maybe – just maybe – despite all of the distractions and stress, you pull through and have a great training day. Maybe you even exceed expectations. And maybe after conquering your sets, you leave the gym reinvigorated and life feels a little more manageable. You really won’t know unless you try.

Strength Is a Process

Building mental toughness is a practice. It’s a process that requires you to continuously push beyond your comfort zone. It takes discipline to take something that’s already difficult and make it even more challenging, but the reward of training your grit is worthwhile. Push the boundaries of what you think you’re capable of in the gym or on the platform and you’ll find be more prepared to overcome other obstacles in your life.

More ways to gain a mental edge:

The 6 Steps to Building Mental Toughness

The post Build Mental Toughness in Kettlebell Sport appeared first on Breaking Muscle.

In kettlebell lifter’s elbow, the initial lift from the floor may feel fine, but pain is felt in the catch.

Kettlebell sport involves high repetition sets of repeated pronation and supination that place powerful loads onto the forearm tendons. With careful and progressive development in a kettlebell lifter’s training, this repeated pronation and supination isn’t a problem. But too frequent contact between bones and tendons can even eventually irritate and inflame the contact points.

In this series of articles, we’re going to look at the common kettlebell injuries this inflammation causes and their methods of treatment. We’ll start today with focusing on the elbow.

What Is Kettlebell Lifter’s Elbow?

Inflammation in the bone and tendons in the elbow area is commonly known as tennis or golfer’s elbow. Tennis elbow is felt as pain on the outer side of the elbow, over the lateral epicondyle bone. Golfer’s elbow is felt on the medial epicondyle bone on the inner side of the elbow. Both are a form of tendinitis and can take up to six weeks to develop and heal. If untreated, tendinosis can develop, which can last up to six months.

Both are a frequent affliction I see in kettlebell lifters, so for the purposes of this article let’s call it kettlebell lifter’s elbow.

Kettlebell lifter’s elbow feels sore, hot, and sensitive. A sharp tap over the lateral or medial epicondyle will elicit a sharp, ringing pain and you’ll likely hop about clutching your arm. Oddly, you might be able to pick up something like a kettlebell, but if you go to do up a button or pick up a mug you’ll feel like dropping it. Equally, taking a wider grip when picking up something like a brick can be agonising. For kettlebell sport athletes, the initial lift from the floor may feel fine, but the twist of the elbow in the catch is a real issue.

How to Treat Kettlebell Lifter’s Elbow

The best prescription for kettlebell lifter’s elbow is rest, but when I suggest that to an athlete I’m usually met with withering looks and comments on my sanity. The good news is we can also reduce the use of the elbow and manage the symptoms with some solid treatment techniques.

I’ve outlined the best of these treatment techniques below.

1. Wear a Brace

Braces are a cheat of sorts, as rest should be the primary method of management. They rely partly on reducing the ‘pull’ at the tendon to bone attachment and partly by moving the point of pressure down the forearm. Many people wear a brace the wrong way round, so make sure you get the correct size brace and wear it correctly.

I’ve shown the correct way below, with the larger bulge on the outer side of the arm.

• Put the brace in place and then rest your arm on your thigh to steady the band.
• Apply a comfortable stretch to attach the Velcro.
• Work on the principle that if it falls off, it’s too loose, and if your hand goes blue, it’s too tight.

Wear the brace for about three to four hours at a time as a maximum. Use them while driving and doing desk work, but mainly when you are lifting. Don’t wear them at night, and if your elbow issue isn’t resolved after two weeks, seek appropriate advice from a qualified health professional.

2. Apply Localised Icing

Localised icing can be very effective in the first few days of kettlebell lifter’s elbow coming on. Apply the ice for a maximum of five minutes and follow up by massaging your arm from your elbow to your wrist. The direction of the massage may seem strange, particularly for me as we’re always told to move fluid towards the heart. However, there is evidence that massage with the direction of venous drainage is very remedial. It certainly is in my experience.

3. Perform Simple Mobility Stretches

Icing is best followed by wrist and forearm stretches like those I’ve given below. These are mobility drills that work the wrist extensors to alleviate the pain of kettlebell lifter’s elbow.

Elbow Mobility Stretch #1:

• Bend the elbow.
• Bend the wrist, using the other hand.

Elbow Mobility Stretch #2:

• Once you reach a point of strong pull, but not pain, hold for twenty seconds.
• Release and repeat five times.

To refine the movement, try twisting the wrist in various directions. You will find a sweet spot that is most effective for you. Remember every case is different, even between your left and right side.

Elbow Mobility Stretch #3:

• Bend the elbow fully.
• Using the other hand held across the palm, bend the fingers and wrist back as far as is comfortable.
• Make sure you start with the little finger fully extended.

Elbow Mobility Stretch #4:

• Keeping fingers and wrist extended, extend the elbow until the arm is straight or until it is too uncomfortable.
• Hold for twenty seconds.
• Release and repeat five times.

All of these stretches should be held for at least ten seconds, but not much longer than thirty seconds. I don’t fuss with the idea of a perfect time for holding these stretches. If you feel a longer hold is better for you, go for it.

Keep the Rest of Your Body Healthy

Specific mobility and recovery drills sometimes miss the wider issues of overall function in the body, so don’t get too hung up on mobilising the afflicted area. Look to increase your overall mobility to prevent further injury. Indian clubs, meels, yoga, and tai chi drills are excellent for this.

Later in this series, we will look at the common thoracic spine, thumb grip, lower back, and shoulder injuries I see in kettlebell lifters. Hopefully, once we have looked at the components, we can then pull it all together into a comprehensive approach that will help you lift without injury.

 The best prevention for injury? Perfecting your technique:

How to Master the Kettlebell Jerk

The post How to Treat Kettlebell Lifter’s Elbow appeared first on Breaking Muscle.

In my previous article, The Single Most Important Aspect of Kettlebell Sport, I spoke about the importance of efficiency in kettlebell sport and explained how to achieve a more efficient rack position. Now I would like to take a more detailed look at the jerk and how to properly execute it in kettlebell sport.

Jerk Technique is Critical to Kettlebell Sport

The jerk is the first of two lifts required in the Biathlon, a competition event. The second lift in the Biathlon is the snatch. Male athletes currently compete using two kettlebells in the jerk. Female athletes can choose to compete either with two kettlebells or just one, depending on what organization or federation is holding the meet. Whether using one kettlbell or two, the same technical considerations apply to the jerk.

The key to success at a ten minute competition set in kettlebell sport is to develop an excellent jerk technique. Most newbie kettlebell sport lifters approach this lift by “muscling” the bells overhead, using the legs too little and the arms and shoulders too much. This is workable to a point with lighter kettlebells, but as soon as the weight becomes more challenging, this way of lifting falls apart.

To achieve high reps with heavier kettlebells, it is necessary for the kettlebell sport athlete to understand that speed and efficiency in the jerk comes from the ability to produce explosive power from the legs. This power must be combined with the skill of quickly relaxing the entire body to drop and catch the kettlebells overhead. Explosive power in the legs makes the kettlebells fly in the jerk.

Let’s take a closer look at the five key stages of the kettlebell jerk and how to refine your technique in each part of the lift. 

The 5 Technical Stages of the Kettlebell Jerk: 1. Rack Position

The jerk begins with the elbow resting on the crest of the pelvis. (Photo courtesy of Andrew Bellamy)

To begin the jerk, a good rack position with the elbows resting on the iliac crests is vital. The optimal rack position takes the load off the lifter’s shoulders and allows them to be as relaxed as possible. If the shoulders are tensed too early, they will be used excessively during the execution of the lift.

The 5 Technical Stages of the Kettlebell Jerk: 2. First Dip

Continue to dig the elbows deep into the hips, or at least into the abdominal area, as the knees bend for the first dip. (Photo courtesy of Andrew Bellamy)

In the first dip of the jerk, the lifter must let the knees bend slightly in a crisp movement whilst making sure the elbows stay in contact with the hips. This will ensure the athlete does not squat as the hips move forward, not backwards.

The 5 Technical Stages of the Kettlebell Jerk: 3. Bump

Drive with the legs and soften the arms in the bump. (Photo courtesy of Andrew Bellamy)

The triple extension, or bump as it is known to kettlebell lifters, quickly follows the first dip. The lifter should explosively extend all the joints in the lower body and push the elbows off the hips. The bump should be powerful enough to make the bells disconnect from the shoulders and reach head height. Here, I cue athletes to imagine they have arms made of jelly to get their legs to do all the work.

The 5 Technical Stages of the Kettlebell Jerk: 4. Second Dip

Drive upwards and swiftly sit under the bells in the catch. (Photo courtesy of Andrew Bellamy)

The second dip should be performed immediately after the bump, as soon as the bells reach head height. The lifter should squat under them, quickly relax the legs, send the hips back, and extend the elbows. To successfully achieve the second dip, it is important that the lifter is lighting fast in switching his or her attention from driving upwards to “sitting” under the bells. A coaching tip: I find it helpful is to say “down!” as soon as the lifter achieves triple extension.

The 5 Technical Stages of the Kettlebell Jerk: 5. Fixation

Extend the knees and stand with the bells overhead to complete the lift. (Photo courtesy of Andrew Bellamy)

With the bells now locked out overhead, all that needs to be done is to extend the knees and stand. Fixation is achieved when the kettlebells and the lifter’s body have stopped moving and there is a brief pause in the overhead position. The athlete should then relax the arms and let the kettlebells drop freely, moving the head back slightly, catching the bells with the body, and absorbing the shock with the knees. The elbows should then reconnect with the hips to achieve a good rack position to recycle the movement.

In the overhead position, the lifter should aim to keep the quads completely relaxed. Thinking of letting the kneecaps drop is a great cue for this. If you watch an experienced lifter perform the jerk, you will see a noticeable wobble of the quads as they relax when the fixation overhead is reached.

Excellent Breathing Means Excellent Lifting

To repeat high and heavy reps in kettlebell sport competition, understanding the correct breathing pattern in the jerk is vital. Correct breathing technique helps keep the mental panic at bay during arduous sets. Excellent breathing goes hand in hand with excellent lifting.

The primary thing to remember about breathing technique in the jerk is that at no point should the athlete hold his or her breath. Holding the breath will cause uncontrolled rises in heart rate and blood pressure and will prematurely fatigue the lifter. Breaths should be taken in measured sips as opposed to large uncontrolled gasps.

the optimal kettlebell jerk breathing sequence is:

1. The First Dip – Exhale
2. The Bump – Inhale
3. The Second Dip – Exhale
4. Fixation (whilst reaching knee extension) – Inhale

In competition, two things will need to change in this sequence depending on the tempo the lifter is keeping. There will either be no pause between lifts and once fixation is achieved the lifter can let the bells drop and exhale; or there will be a pause in the locked out overhead position, in which case the lifter will need to keep breathing with the bells held overhead before dropping them to start again.

Work the Basics for Greatness

Kettlebell sport can sound unbelievably complicated, but over time and with practice, lifting technique becomes easier to execute. As always, I recommend that any athlete wanting to get involved in kettlebell sport should get in touch with an experienced coach. Advice from a good coach will save months of guesswork, poor results, and potential injuries – and it will help a beginner enjoy the sport an awful lot more.

If you’re a beginner kettlebell lifter, you will find yourself trying to rush the process and not spending enough time working on the basics. This was true for me starting out, and I am convinced it cost me months, if not years, of progress. Trust me – every moment spent practicing your technique and breathing pattern is worth its weight in gold. So drill your technique and start mastering your kettlebell jerk today.

New to Kettlebell Sport? Check This Out:

Kettlebell Sport: What It Is and How to Get Started

Coaches: Are You Drilling Technique Enough?

Move Well First: A New Path for Coaching Fitness

The post How to Master the Kettlebell Jerk appeared first on Breaking Muscle.

Anatomy places a huge role in your expression of the sport lifts. For example, limb length and relative length of the humerus have a huge impact on your rack position. Athletic background, strengths, and weaknesses also influence your style.

But while we see variations in style, the principles stay the same. Whether you’re a lightweight or a heavyweight, tall or short, the following corrections to common technical errors in the kettlebell sport lifts still apply.

 Pointers from a qualified coach can help you perfect your technique.

Common Errors – Long Cycle (Clean and Jerk): 1. Hinging Too Early in the Drop

This mistake occurs when you hinge at the hip before allowing your arms to regain connection with the hips. As a result, the load is transferred primarily to the lower back instead of the legs and forces the kettlebells into a more vertical trajectory. You must use more upper body on the next clean to get the bells to the chest.

Instead, as the bells come forward, keep the shoulders back. This will ensure that the hips stay forward. Wait until the forearms are straight and connected with the hips as you transition into the backswing.

Common Errors – Long Cycle (Clean and Jerk): 2. Using Too Much Biceps in the Clean

The majority of the power in the clean should come from the legs. However, many beginning (or tired) lifters may incorrectly rely on the upper body, especially the biceps, to pull the weight to the chest. Consequently, the biceps may get too pumped, which makes the rack position much less restful. Additionally, overly worked arm muscles will undoubtedly cause you to fatigue in the overhead position.

Try to imagine your arms as ropes – loose and relaxed. Feel your legs working as you bring the bells from the apex of the back swing through to the acceleration pull. You know you’re doing it right if it feels effortless.

Common Errors – Long Cycle (Clean and Jerk): 3. Clean to Chest Is Too High

Using too much power or pulling too early may cause the bells to come in high on the chest, instead of directly into the rack position. In both cases, you waste precious energy, first in the clean, and then when making the adjustment to lower the bells into the rack position.

Wait until the bells have passed through the legs before starting the acceleration pull. Then focus on the elbows hitting the hips first, and then bringing the bells to the rack.

Sergei Merkulin, Honored Master of Sport, slow-motion Long Cycle technique

Common Errors – The Jerk: 1. Holding the Breath Overhead

There should never be a moment in any of the kettlebell sport lifts when you are holding your breath. Instead, air should flow freely and constantly, just like in any cyclical sport. Holding your breath when the bells are overhead creates unnecessary tension, which will transfer into the muscles and speed up fatigue. Make sure that you are relaxed in every part of the lift, and one of the best ways to do so is to check is with the breath.

In addition to addressing any mobility limitations, consider adding some overhead holds at the end of a workout to practice relaxation. Use competition weight, hold for 40-60 seconds, and move around. Shake out the legs, walk around the gym, or even try partial squats.

Common Errors – The Jerk: 2. Palms Facing Forward

Another common overhead position error is allowing the palms to face forward (or thumbs pointed towards each other) during lockout. This position prevents the triceps from relaxing, which means they’ll fatigue quicker. Further, this positions the bells directly over your head, which can be unfortunate if the triceps do give out. Please trust me – dropping a 32kg (70lb) kettlebell on your head does not feel good.

Keep your thumbs pointing back as much as possible when in the overhead position. The position of your hands should essentially be the same as in the rack position – thumbs back in rack, thumbs back in overhead without rotation. Practicing overhead holds and improving any mobility issues will help.

Can you spot the technique fault?

Common Errors – The Jerk: 3. Losing Connection in the Bump

Many lifters who have trouble finding a restful rack position (as if it truly exists!) often lose their hip connection in the first dip of the jerk. As a result, the bells shift or bounce in the rack before the bump and movement loses a lot of power.

Feeling the elbows on the hip or on the edge of the belt can provide a kinesthetic cue to keep that connection through the first dip. Additionally, focusing on launching the elbows with the hips instead of the kettlebells may help. I try to imagine a spring coiling straight down – building tension with compression – and then releasing to generate a powerful bump.

Alexander Khvostov, jerk technique.

Common Errors – The Snatch: 1. Throwing the Hips Forward in the Swing

Many lifters who found their way to kettlebell sport via hard-style often make the mistake of throwing the hips forward when performing swings or snatches. This forces the bell away from the lifter and he or she must overcome the trajectory by pulling the bell back and up by way of the upper back and working arm, which will heavily tax the grip.

Your body should always be in balance with the kettlebell – the bell coming forward along with the hips will just pull your weight forward even further. Instead, keep the hips back and let the legs to the work. Then you can utilize your bodyweight by sitting back to assist in the acceleration of the pull.

If you’re a hard-style lifter, learning to let your legs do the work might take some getting used to.

Common Errors – The Snatch: 2. Pulling Too Early

Similarly to the clean, pulling too early in the snatch will fatigue the upper back, arms, and grip especially. This happens when you start the acceleration pull before the kettlebell has passed through the legs.

As a drill, try practicing high swings to understand the timing of the acceleration pull. As you swing, wait until the bell comes to just below hip level before sitting back and pulling the bell up the eye level. Work in sets of at least 30 reps. Your legs should be on fire.

Common Errors – The Snatch: 3. Not Using Rotation in the Acceleration Pull

Unlike the clean, the snatch is a unilateral movement, which allows you to use your body’s rotational power to assist in the pulling phase. This is accomplished by pushing off the toes on the weighted side to shift that side’s hip and shoulder back.

Many lifters miss out on this extra power by keeping the trajectory of the bell in the sagittal plane. However, utilizing that rotational power should make the movement easier and more efficient, which translates to more reps.

Anton Anasenko, Honored Master of Sport, slow-motion snatch technique.

Dial in the Details

Using a mirror and recording video of training sets are extremely helpful in diagnosing technical mistakes. Even if you train under the eyes of a very skilled coach, tools like a mirror and a camera can help resolve any discrepancies between what you feel and what you or your coach sees.

If you find yourself making one or more of these common mistakes, it may be worthwhile to drop back down to lighter kettlebells to work on technique. Once you’ve mastered the movement, increase the weight slowly – ideally in 1-2kg increments – until you reach your competition weight.

A high level of technical proficiency is important in any sport. The high-rep nature of kettlebell sport means any error or extra tension, no matter how slight, will be compounded over a ten-minute set. Prioritizing technical efficiency in all phases of the lifts is the key to increasing your results in the long run.

You’ll Also Enjoy:

• An Introduction to Kettlebell Sport Training Methodologies
• The Beginner’s Guide to Competing in Kettlebell Sport
• 8 Tips for Success for Kettlebell Sport Athletes
• New on Breaking Muscle Today

Photos courtesy of Chris Doenlen.

The post Troubleshooting Technique Errors in Kettlebell Sport appeared first on Breaking Muscle.

The truth is, the variables of exercise selection, intensity, and duration are many. Each athlete is a unique and beautifully complex individual. There isn’t a golden programme that will sort everything out for everyone, and this holds true in kettlebell sport as much as any other discipline.

I often get asked what the best form of general physical preparedness (GPP) for kettlebell sport is. Most people would like a quick “silver bullet” solution and get frustrated by my answer: it depends.

The truth is, the variables of exercise selection, intensity, and duration are many. Each athlete is a unique and beautifully complex individual. There isn’t a golden programme that will sort everything out for everyone, and this holds true in kettlebell sport as much as any other discipline.

GPP training keeps a kettlebell sport athlete healthy, injury-free, and away from boredom.

The first thing I’d stress is no amount of GPP will make you a better lifter if you do not spend the lion’s share of your training on your kettlebell sport lifts. If you are short on time or low on energy, your focus will have to be on your specific work, and if GPP can’t be done that day – so be it.

The aim of this article is to enable you to make the correct choices when undertaking your own GPP programme for kettlebell sport. I have included a template to navigate this side of your training fairly independently here – but don’t forget it isn’t tailored specifically for you and as such, might not suit your personal training needs. I have, however, included some coaching points to help you personalise it for yourself as much as possible.

Why GPP Matters

GPP training doesn’t just improve your lifting: it will keep you healthy, injury-free, and away from boredom. We compete in a cyclic power endurance sport, and although the competitive lifts cover the basic pushing and pulling patterns of the human body in a relatively balanced way, millions of repetitions of the same three movements will be performed over your career. This can lead to overuse injuries and mental staleness. You need GPP to stave off these physical imbalances and keep the mind fresh.

“If you’re serious about competing, you will need much greater focus and precision when choosing how to approach your assistance work.”

Personally, I like to keep my choice of exercises varied, with movement patterns that are missing from the competitive lifts like rotational and single legwork. I tend not to work on pure strength development in GPP workouts as they should be completed straight after kettlebell sport-specific training. If you want to develop your overall strength, set a period of time aside during the year to do so as pre-season training, far away from the competitive period.

Generally, I favour exercises that counteract the main lifts, like pull-ups to balance all the overhead work, and wheel rollouts to extend the spine. For extra cardio, I include running sessions for a strong aerobic base and to get people outdoors. You will see examples of all of these exercises in the programme given here.

Questions to Consider Before Starting

Before we dive in, there are a few questions I ask any athlete who approaches me for help with their GPP. Consider them carefully before starting.

• What is your current level in the sport? If you are a beginner, you would do best to use your allotted GPP time for practicing technique drills to improve the efficiency of your lifts. More advanced athletes, on the other hand, should look to incorporate some variety in their training to become more athletically well-rounded.
• What is your current aim in the sport? If you’re a recreational athlete, then GPP can be extremely varied, with no need for a particularly strict and specific schedule. Conversely, if you’re serious about competing and looking to take your game to a professional level, you will need much greater focus and precision when choosing how to approach your assistance work.
• How old are you and do you have any injury history? Age, with all due respect to veteran lifters, is not just a number. It will likely affect recovery and dictate how fast or slow you’ll be able to make progress. Likewise, injury history will affect exercise selection and intensity in your programming.
• What do you do for a living? How are your stress levels? Very few people in the West (if any) can afford to be full time kettlebell sport athletes. If you’re working a desk job for eight hours a day you will have postural issues to consider when selecting exercises. If you’re a builder hitting the gym after a 12-hour hard labour shift, you might not be able to tolerate a huge amount of volume in that session. Stress levels will also affect performance and recovery, so it’s crucial to monitor all of these things regularly.

By answering all of these questions, you can begin to navigate your training down a path uniquely suitable for you. As always, if you are interested in kettlebell sport, make sure you find a reputable coach to help you with technique, programming, equipment, and recovery strategies. And if you have any questions about this programme in particular, be it exercise definition, execution, or anything else, feel free to contact me. I am more than happy to help.

It’s time to get started. I hope you will find this useful in implementing your own GPP programme for kettlebell sport.

Continue to the 12-Week GPP Programme for Kettlebell Sport

Be mindful of your age and injury history when implementing any GPP programme.

The programme is based on three gym-based workouts, with two running sessions per week. It assumes access to equipment found in a reasonably well kitted-out box or gym. All the exercises in this programme are intended to be carried out after kettlebell sport-specific training in the same session, with a 5-7 minute break between each. The running workouts are intended for non-lifting days. Rest days should be spent stretching, mobilising, and relaxing as much as possible.

Note that I have not included any warm up routine or a cooldown/stretching routine, but for the sake of completing these workouts safely and successfully, please don’t forget to warm up and cool down thoroughly. If nothing else, I recommend spending at least a minute after each session hanging from a pull up bar. This helps to decompress your spine after the kettlebell work.

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Monday

Repeat circuit 3 times, 30-60 seconds rest between exercises

• Barbell split squat x 8 reps each leg
• Pull up x 8 reps
• Barbell hip thrust x 8 reps
• Close grip bench press x 8 reps
• Plank variation x 60 seconds

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Tuesday

• 20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Wednesday

AMRAP 15 mins

• Thruster x 10 reps
• Ball slam x 10 reps
• Shuttle run x 30 metres

After the AMRAP:

• Side plank 60 seconds each side

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Thursday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Friday

• Light snatch set 5 mins on each arm, one hand switch only
• Plank variation 2 x 60 seconds with 1 min recovery between sets

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Saturday

• 30-40 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 1, Sunday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Monday

Repeat exercises cluster x 6 times, 30-60 seconds rest between exercises

• Jump lunges x 30 seconds
• Press-ups on kettlebells x 30 seconds
• Renegade row x 30 seconds
• Double swing (1 kettlebell in each hand) x 30 seconds

After the clusters:

• Side plank 60 seconds each side

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Tuesday

• 20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Wednesday

Repeat circuit 3 times, 30-60 seconds rest between exercises

• Barbell split squat x 8 reps each leg
• Pull up x 8 reps
• Romanian deadlift x 8 reps
• Close grip bench press x 8 reps
• Plank variation x 60 seconds

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Thursday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Friday

• Farmers walk x 1 min (kettlebells at competition weight or above) /rest 1 min x 3 rounds
• Overhead holds x 1 min (kettlebells 2 to 4 kg lighter than competition weight) /rest 1 min x 3 rounds
• Side plank 60 seconds each side

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Saturday

• 30-40 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 2, Sunday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Monday

• Farmers holds x 2 mins (use as heavy kettlebells as possible) /2 mins rest x 2 rounds
• 1 arm overhead half squat x 1 min each arm (kettlebell 2 to 4 kg lighter than competition weight, squat no deeper than parallel) /2 mins rest x 2 rounds
• Side plank x 60 seconds each side

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Tuesday

• 20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Wednesday

These are 20 seconds work/10 seconds rest intervals. Complete 8 rounds of the first exercise, rest 60 seconds then move to the next exercise working down the list. Keep intensity as high as possible.

• Jump lunges
• Push press (light dumbbells)
• Tyre hits with sledgehammer or ball slam
• Burpees

After the intervals:

• Plank 2 x 60 seconds – 60 seconds recovery between sets

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Thursday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Friday

 Repeat circuit 3 times, 30-60 seconds rest between exercises

• Barbell split squat x 8 reps each leg
• Pull up x 8 reps
• Barbell hip thrust x 8 reps
• Close grip bench press x 8 reps
• Plank variation x 60 seconds

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Saturday

• 30-40 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 3, Sunday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4, Monday

Complete 2 rounds

• Press up on kettlebells x 1 min
• Jump rope x 1 min
• Alternating Lunges x 1 min (bodyweight only or light weights)
• Jump rope x 1 min
• Renegade row x 1 min
• Jump rope x 1 min

Finish workout with:

• Side plank 60 seconds each side

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Tuesday

• 20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Wednesday

Repeat circuit 2 times, 30-60 seconds rest between exercises

• Barbell split squat x 8 reps each leg
• Pull up x 8 reps
• Romanian deadlift x 8 reps
• Close grip bench press x 8 reps
• Plank variation x 60 seconds

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Thursday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Friday

• Light gloved snatch set (use a cotton glove) 5 mins on each arm, one hand switch only
• Side plank 60 seconds each side

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Saturday

• 30-40 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 4,Sunday

• Rest

Continue to Weeks 5-8 in the Programme

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Monday

Repeat circuit 3 times, 30-45 seconds rest between exercises

• Reverse lunges x 12 reps each leg
• Lat-pulldown/Pull up (band assisted if needed) x 12 reps
• Barbell hip thrust x 12 reps
• One-arm dumbbell bench press x 12 reps each arm
• Hanging leg raises x 12 reps

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Tuesday

• 20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Wednesday

AMRAP 20 min 

• Thruster x 10 reps
• Ball slam x 10 reps
• Shuttle run x 30 metres

After the AMRAP:

• Seated Russian twist 3 x 60 seconds – 60 seconds rest between sets

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Thursday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Friday

Repeat circuit 3 times 60 seconds rest between circuits

• Farmers walk x 1 min (use as heavy kettlebells as possible)
• Overhead half squat x 1 min (kettlebell 2 to 4 kg lighter than competition weight, squat no deeper than parallel)
• Zercher sandbag carry x 1 min

After the circuit:

• Barbell roll out 3 x 12 reps – 1 min recovery between sets

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Saturday

• 30-40 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 5, Sunday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Monday

• Repeat circuit 3 times, 30-45 seconds rest between exercises
• Single leg deadlift x 12 reps each leg
• Lat-pulldown/Pull up (band assisted if needed) x 12 reps
• Back squat x 12 reps
• One-arm dumbbell bench press x 12 reps each arm
• Hanging leg raises x 12 reps

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Tuesday

• 20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Wednesday

Double kettlebell complex (each exercise must flow directly into the following one) x 6 rounds with 60 seconds rest between rounds

• Double kettlebell swing x 30 seconds
• Double kettlebell snatch x 30 seconds
• Alternate overhead press x 30 seconds
• Back squat (kettlebell on shoulders) x 30 seconds

After the complex:

• Barbell roll out 3 x 12 – 1 min recovery between sets

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Thursday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Friday

• Light snatch set 5 mins on each arm, one hand switch only
• Seated Russian twist 3 x 60 seconds – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Saturday

• 30-40 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 6, Sunday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Monday

Repeat circuit 3 times with 60 seconds rest between circuits

• Farmers walk x 1 min (use as heavy kettlebells as possible)
• Overhead half squat x 1 min (kettlebell 2 to 4 kg lighter than competition weight, squat no deeper than parallel)
• Zercher sandbag carry x 1min

After the circuit:

• Barbell rollout 3 x 12 reps – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Tuesday

• 20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Wednesday

20 seconds work/10 seconds rest intervals. Complete 8 rounds of first exercise, rest 30 seconds then move to the next exercise working down the list. Keep intensity as high as possible.

• Jump lunges
• Push press (light dumbbells)
• Tyre hits with sledgehammer or ball slam
• Burpees

After the intervals:

• Seated Russian twist 3 x 60 seconds – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Thursday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Friday

Repeat circuit 3 times, 30-45 seconds rest between exercises

• Reverse lunges x 12 reps each leg
• Lat-pulldown/Pull up (band assisted if needed) x 12 reps
• Barbell hip thrust x 12 reps
• One-arm dumbbell bench press x 12 reps each arm
• Hanging leg-raises x 12 reps

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Saturday

• 30-40 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 7, Sunday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Monday

Repeat circuit 2 times with 30-45 seconds rest between exercises

• Single leg deadlift x 12 reps each leg
• Lat-pulldown/Pull up (band assisted if needed) x 12 reps
• Back squat x 12 reps
• One-arm dumbbell bench press x 12 reps each arm
• Hanging leg-raises x 12 reps

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Tuesday

• 20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Wednesday

2 rounds of:

• Press up on kettlebells x 1 min
• Jump rope x 1 min
• Alternating lunges x 1 min (bodyweight only or light weights)
• Jump rope x 1 min
• High pull (light kettlebell) x 1 min
• Jump rope x 1 min

After the workout:

• Seated Russian twist 3 x 60 seconds – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Thursday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Friday

• Light gloved snatch set (use a cotton glove) 5 mins on each arm, one hand switch only
• Barbell roll out 3 x 12 reps – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Saturday

• 30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 8, Sunday

• Rest

Continue to Weeks 9-12 in the Programme

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Monday

AMRAP 20 mins

• Press-up, burpee, pull-up combo x 5 reps
• Farmers walk x 60 metres

After AMRAP:

• Barbell roll out 3 x 15 reps – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Tuesday

• 20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Wednesday

• Half jump squat (squat to just above parallel with a weight that is 12kg heavier than your total competition weight) 3 x 20 reps – 90 seconds rest between sets
• Overhead hold (as heavy a kettlebell as possible) 5 x 30 seconds with 30 seconds rest
• Renegade row 5 x 30 seconds with 30 seconds rest
• Landmine Russian twist 3 x 20 reps – 30 seconds rest between sets

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Thursday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Friday

Repeat circuit 3 times, 60 seconds rest between circuits

• Walking lunges x 30 reps
• Double kettlebell snatch x 15 reps
• Narrow grip Romanian deadlift x 15 reps (hold barbell with hands separated by a thumbs breadth)
• Landmine press x 15 reps each arm
• Hanging leg raises x 15 reps

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Saturday

• 30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 9, Sunday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Monday

• Double kettlebell swing (as heavy a kettlebell as possible) 3 x 20 reps – 90 seconds rest between sets
• Overhead squat (as heavy kettlebells as possible) 3 x 20 reps with 60 seconds rest
• Renegade row 5 x 30 seconds with 30 seconds rest
• Landmine Russian twist 3 x 20 reps – 30 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Tuesday

• 20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Wednesday

Repeat circuit 3 times, 60 seconds rest between circuits

• Walking lunges x 30 reps
• Double kettlebell snatch x 15 reps
• Narrow grip Romanian deadlift x 15 reps (hold barbell with hands separated by a thumbs breadth)
• Landmine press x 15 reps each arm
• Hanging leg raises x 15 reps

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Thursday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Friday

Double kettlebell complex (each exercise must flow directly into the following one) x 6 rounds with 45 seconds rest between rounds

• Double kettlebell swing x 30 seconds
• Double kettlebell snatch x 30 seconds
• Alternate overhead press x 30 seconds
• Back squat (kettlebell on shoulders) x 30 seconds

After the complex:

• Barbell roll out 3 x 15 reps – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Saturday

• 30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 10, Sunday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Monday

Repeat circuit 3 times, 60 seconds rest between circuits

• Walking lunges x 30 reps
• Double kettlebell snatch x 15 reps
• Narrow grip Romanian deadlift x 15 reps (hold barbell with hands separated by a thumbs breadth)
• Landmine press x 15 reps each arm
• Hanging leg raises x 15 reps

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Tuesday

• 20-30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Wednesday

• Half jump squat (squat to just above parallel, weight that is 12kg heavier than your total competition weight) 2 x 25 reps – 90 second rest between sets
• Overhead hold (as heavy a kettlebell as possible) 3 x 60 seconds with 60 seconds rest
• Renegade row 5 x 30 seconds with 30 seconds rest
• Landmine Russian twist 3 x 20 reps – 30 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Thursday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Friday

• Light snatch set, 5 mins on each arm, one hand switch only
• Barbell roll out 3 x 15 reps – 60 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Saturday

• 30 minute steady state run, easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 11, Sunday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 12, Monday

• Double kettlebell swing (as heavy kettlebells as possible) 3 x 25 reps – 90 seconds rest between sets
• Overhead squat (as heavy kettlebells as possible) 3 x 20 reps with 60 seconds rest
• Renegade row 5 x 30 seconds with 30 seconds rest
• Landmine Russian twist 3 x 20 reps – 30 seconds rest between

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 12, Tuesday

• 20-30 minute steady state run, very easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 12, Wednesday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 12, Thursday

• 20 minute steady state run, very easy pace

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 12, Friday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 12, Saturday

• Rest

A 12-Week GPP Programme for Kettlebell Sport Athletes: Week 12, Sunday

• Competition

More Like This:

• 8 Tips for Success for Kettlebell Sport Athletes
• An Introduction to Kettlebell Sport Training Methodologies
• What We Can Learn from the Kettlebell Sport Veterans
• New on Breaking Muscle UK

Photos courtesy of Andrew Bellamy.

The post A 12-Week GPP Programme for Kettlebell Sport Athletes appeared first on Breaking Muscle.

The programming variables addressed here are most important for kettlebell sport, but could be applied equally to programming for any sport. Review these factors when designing a program so you can provide sustainability for your athlete and ensure he or she reaches the desired goal.

Length of the Training Cycle

The first decision to make when designing a program is the length of the training cycle. This decision will be influenced by a number of factors, such as the goals of the athlete and the annual competition schedule. I usually choose 2-3 important competitions each year for which I want to be in top condition and try to plan my training cycles around those meets. This gives me 3-6 months between major events.

I build training cycles in 8-12 week blocks, based on the athlete’s experience and current condition. If you are out of shape or transitioning to heavier kettlebells, you may need more time to prepare. If you’re a well-conditioned athlete who already has some experience with your competition weight, you will need less time.

This amount of time is usually enough to establish a decent foundation through volume with light kettlebells and then build intensity with heavier weights as competition approaches. Consider a periodized program that progresses through dedicated phases to develop the following qualities (in this order):

1. Power/strength
2. Hypertrophy (optional)
3. Power endurance
4. Muscular endurance

Determining the proper training cycle length is the first step to effective programming.

Assistance Exercise Selection and Progression

Early in the training cycle, when kettlebell weights are still light, it’s a good time to develop power and strength with general exercises like full squats and deadlifts. Then as competition approaches, shift the focus to more sport-specific movements, like high-rep partial jump squats and partial deadlifts. These movements aim at building the power endurance and muscular endurance required for success in kettlebell sport.

Legs and lungs are two of the girevik’s greatest assets, so it’s no surprise that high-rep squat and deadlift variations tend to be the principal exercises for developing both. Other training staples are various abdominal and lower back exercises, high-rep pressing movements like push ups, bench press, or overhead press, and running and rowing for cardiovascular gains.

Early in the training cycle is also a good time to address weaknesses or imbalances. For example, I might do more pull ups, single-leg movements (like split squats or lunges), and various corrective exercises. As the volume and intensity build in the sport lifts, I’ll take those exercises out. Assistance exercises should evolve from more general movements earlier in the training cycle to more sport-specific movements as competition grows closer.

Peaking for Competition

The entire training cycle is aimed at preparing the athlete to reach top condition on the day of competition. Hitting PRs in the gym is nice, but it doesn’t mean anything if you can’t perform when it counts.

To ensure peak performance on the platform, the program should adhere to the principles of progressive overload. Typically, this involves 3-4 weeks of increasingly difficult training sessions, followed by a lighter week. This recovery week is where adaptation to the stress of the previous weeks actually occurs. This adaptation makes the athlete stronger and fitter, meaning that the deload week is a critical element.

An 8-12 week program could contain 2-3 of these 3-4 week cycles, and each 3-4 week cycle builds on the previous one. The final weeks will be the most challenging, then the athlete will take a deload week leading up to the competition.

As volume tapers and fatigue is reduced, the athlete benefits from a “super-compensation” effect. This occurs when stress and fatigue are reduced and the athlete is able to recover from the training cycle. Upon realizing the full adaptations of the training, the athlete should feel ready to give a true maximal effort on the day of competition.

During the final taper week, most kettlebell sport athletes will train only the sport lifts. These will be done at competition weight and pace, but for much shorter timed sets, as shown below:

• Monday: A 5-minute set followed by a 2-minute set
• Wednesday: A single 3-minute set
• Friday: Rest
• Saturday: Competition

Remember, less is more during the taper.

The goal of any program is to arrive at the day of competition physically and mentally prepared for a maximal effort.

Use Small Competitions as Training Opportunities

Competing is a skill.

It requires learning how to manage your nerves, nutrition, sleep, mindset, a bad judge, and your warm up and recovery routines. The more you compete, the more opportunities you have to sharpen these skills. Ivan Denisov, Honored Master of Sport and world champion in all kettlebell sport disciplines, once told me, “A bad competition is better than a good training session.”

With this in mind, I like to find smaller competitions that will gain some platform experience, even if I don’t intend to give a 100 percent effort. If the meet is earlier in the training cycle, maybe I’ll choose to lift 24kg or 28kg kettlebells instead of 32kg, which is the men’s professional weight. Or if it’s closer to my big competition, maybe I’ll do a seven- or eight-minute control set instead of going the full ten-minute time limit. In any case, all time on the platform is time well spent.

Implement Technical Adjustments

As athletes, we should always strive to become more efficient in our technique. In kettlebell sport, little differences in positioning and breathing can have a profound impact on your results. Watch video from the top lifters from 5-10 years ago and compare it to how they lift today. You’ll spot several tweaks and changes in their technique.

Denis Vasilev is a great example of a high-level lifter who consistently returns to lighter weights for technical refinement. In this video, you’ll see how he’s adjusted to a narrower stance and has changed his clean. The kettlebells used to come up high to his shoulders before dropping into rack position, and now the bells come directly to his hips.

Consider dedicating a month after your next big competition to refining your lifts. It’s extremely difficult to make any meaningful change with your competition weight if you don’t first drill with lighter bells. Thus, the beginning of a training cycle can be a great opportunity to address some of your technical limitations.

Practice in front of a mirror, or film your sets from multiple angles. Try to make the bells feel as light as possible while eliminating all unnecessary effort or tension throughout the lift.

Use very light weights at first, even 16kg if you usually compete with 32kg. As you ingrain these technical changes into your central nervous system, slowly increase the weight in 2kg increments or less (if possible). The smaller the jump, the less likely you’ll lose the adjustment.

Program Smart for Competitive Success

Keep in mind these points when programming for your next competition: 

• 8-12 weeks is a great time frame to use as a backbone to a training program.
• Periodize assistance exercises from the general to the specific.
• Incorporate progressive overload.
• Build a taper in the final cycle leading up to competition to ensure peak performance.
• Plan to use small meets along the way to develop competitive experience.
• Technical adjustments should be addressed early in the training cycle with light weights.
• Load should be increased gradually in 2kg increments or less (if possible).

As coaches, we must do our best to account for these training variables by being honest about our athletes’ abilities. For example, an inexperienced athlete with little or no training experience might need to spend more time developing a physical foundation and body awareness through general, full-range movements like squats. Conversely, a well-rounded athlete with a good athletic background may only need to focus on refining technique and developing his or her body to accommodate the specific demands of the sport.

Lastly, remember that training does not exist in a vacuum. There are other variables outside of the gym that can have a great impact on training, like family, relationships, and work. Be dynamic in your planning so you can accommodate the inevitable fluctuations in your athletes’ lives.

More on Kettlebell Sport:

• The Beginner’s Guide to Competing in Kettlebell Sport
• Hardstyle, Girevoy, or CrossFit? How to Decide Which Kettlebell Style Is Best
• How to Do the Perfect Kettlebell Clean
• New on Breaking Muscle Today

Photos courtesy of Chris Doenlen / NAZO.

The post The Recipe for Effective Kettlebell Sport Programming appeared first on Breaking Muscle.

Kettlebell sport competition is relatively new to the West. Although new associations and clubs are being formed, the sport is yet to have the more solid infrastructure of conventional sports, with long-established clubs, coaches and associations.

It still relies heavily on people being introduced to the sport by coaches in gyms and CrossFit boxes, and many lifters begin their competitive journey relatively late, entering the fray from their thirties and above. Many are also average gym-goers without any significant athletic background.

I believe training to compete requires big adjustments to behaviour and strategy.

From Exerciser to Athlete

Initially, most people take up kettlebell sport recreationally, simply because it’s an excellent full-body workout. Later on, as some move on to competition, trouble can start unless they consciously make the move from being an exerciser – someone who enjoys working out recreationally – to being an athlete.

An athlete is someone who trains in the pursuit of a specific sporting goal, and I personally don’t think it happens just by entering a competition or two.

Training to compete seriously in kettlebell sport requires significant adjustments in both behaviour and training strategy, not only to improve performance, but also to avoid injury. With the tips below, any budding kettlebell sport athlete can make this transition as smooth as possible.

8 Tips for Success for Kettlebell Sport Athletes

1. Chase improvement, not injury. Training sessions are supposed to improve your performance – not stop you walking properly for two days after.
2. Aim for steady progress. Everyone would love to be lifting the big kettlebells on the big platforms right away. Remember that ranks exist in kettlebell sport for a reason. Ascending through them steadily without skipping stages ensures the athlete is developing safely.
3. Recover well. Your recovery effort must match your effort in the gym. Ensure you’re getting sufficient sleep, stretching thoroughly, and doing a good amount of soft tissue work.
4. Eat sensibly. Your nutrition should be fuelling your results, not holding you back. Don’t fall into the trap of thinking you can eat what you want just because you are training hard. Conversely, don’t starve yourself to make weight for your next competition either. Be sensible and make sure you’re eating a good amount of high-quality food.
5. Focus on technique. You never stop learning in this sport. There’s no such thing as perfect technique for any of the lifts involved, but that’s no excuse to neglect technique completely.
6. Learn from other lifters. Study accomplished lifters, but don’t try to directly mimic what they each do. Their technique is the result of a great deal of time and patience in finding out what works for them personally. Look out for the similarities between the top athletes’ lifting styles. Those are the principles on which all successful techniques are built on. Understand those principles and add your own style to them.
7. Be fluid. Keep observing, studying and trying different things. Be prepared to tweak things often, as what works for you lifting a certain weight or at a certain pace might not work once the intensity is increased.
8. Get a good coach. World class athletes have world class coaches. The best thing you can do for your kettlebell sport career is to seek out a good coach. A competent coach will help you with all of the above – technique, periodisation, nutrition, making weight, and dealing with the psychological and emotional aspect of competing. Look for a kettlebell sport club in your area and get in touch with them. If there aren’t any, don’t panic. Many kettlebell sport coaches offer online coaching these days.

The Beauty of Kettlebell Sport

The beauty of kettlebell sport in this part of the world is that it is in its embryonic stages, and that allows people of any age and history to become an athlete.

If you’re considering it, don’t hesitate – take a shot at competing, and take it seriously. The sooner you stop just “working out” and start thinking of yourself as an athlete, the better.

More Like This:

• Kettlebell Sport: What It Is and How to Get Started
• What We Can Learn From the Kettlebell Sport Veterans
• The Single Most Important Aspect of Kettlebell Sport

Photos courtesy of Andrew Bellamy.

The post 8 Tips for Success for Kettlebell Sport Athletes appeared first on Breaking Muscle.

Efficiency is King

Every sport requires efficiency, but none more than kettlebell sport. The athlete’s task is to hoist spheres of steel continuously for ten minutes, aiming to achieve the highest possible amount of legal reps.

Every sport requires efficiency, but none more than kettlebell sport.

Here is an example: Denis Vasiliev, Master of Sport International Class in the 85kg bodyweight category, set a new record in the long cycle earlier this year. He successfully achieved 100 reps lifting two 32kg kettlebells. This required him to clean and jerk continuously, pausing or placing the bells on the ground, in a ten-minute time frame, shifting 6,400kg in total. 

Another example: Ksenia Dedyukhina, Honoured Master of Sport of Russia, last year snatched the 24kg kettlebell for 200 reps in the 64kg bodyweight category, lifting a total of 4,800kg. Once again, this was done in a ten-minute time frame without pauses and only changing hands once.

“Even strong individuals find kettlebell sport lifting painful, frustrating, and downright impossible in the beginning. That’s because they lack efficiency.”

These feats would not be possible without supreme efficiency. To achieve that level of skill, the athlete needs to hone and refine his or her technique. Breathing patterns must be understood and practiced until natural, and the body must be conditioned to relax under the weight of the bells.

One Bite at a Time

Volumes could be written to analyze every aspect of efficiency, but we don’t need to let the size of the task get in our way. “When eating an elephant,” said US Army General Creighton Abrams, “take one bite at a time.” So today, I would like to begin the process of breaking down and analysing each lift by looking at one exercise, the jerk. Specifically, we will examine the rack portion of the jerk.

In the rack position, the kettlebells rest on the lifter’s body. This is the position where most of the recovery time is spent, so it is important to place as little strain as possible on the lifter’s muscles to maintain it.

Please note: all men currently compete using two kettlebells, whilst women can choose to compete either with two kettlebell or just one. The same technical elements apply to both versions of the lifts. 

Hands, Wrists, Forearms, and Elbows

• The athlete’s hands need to be deeply inserted in the kettlebell handles.
• The handle should rest diagonally on the palm of the hand, making contact with the thumb’s webbing and the heel of the hand.
• At no point should the wrists be in a bent position, as this will lead to poor performance and injury.
• The body of the kettlebell should rest on the forearms and biceps. In the two-arm version of the lift, the kettlebell handles should overlap, resting on top of each other.
• The lifter’s elbows should rest on the abdominal region, ideally the hips, making contact with the iliac crest. To achieve this, the thoracic spine needs to be flexed and relaxed and the pelvis pushed forward.

This position isn’t always easy to achieve, sometimes due to tight hip flexor muscles, other times due to mobility issues of the back and spine. Often it’s a combination of both. It is important for the lifter to work on hip flexibility and spine mobility to achieve good contact between the elbows and the hips/body. Being unable to do so will result in unwanted strain on the shoulders, forearms, and back.

Knees

In the rack position, the knees should be locked out. If the knees are bent, the quads won’t be able to relax. This means the lifter will spend energy to simply keep the kettlebell in position.

Feet

Another important aspect of the rack position is the weight distribution of the feet. Many novice athletes experience discomfort and burning in their feet during long-cycle and jerk sets. This happens when the weight of the lifter’s body, combined with that of the kettlebells, rests excessively on the forefoot. Ensuring that the weight is distributed mainly on the heels and the outside of the feet should eliminate any burning or cramping sensation.

Breath

Last but not least, there is the small matter of breathing. Looking at a kettlebell sport athlete in the rack position can make you wonder: “How does he or she actually breathe?” With the weight of the kettlebells placing the athlete’s upper body in a forward flexed position, it is nearly impossible to take deep belly breaths that cause the ribcage to rise and fall.

What the lifter needs to do is to breathe through the back. This involves learning to expand the ribcage whilst the thoracic spine is flexed. The best way to learn this technique is to simply get the bells into rack and hold them there for time whilst focusing on your breathing. I call these “rack meditations.”

The body of the kettlebell should rest on the forearms and the biceps.

Stay Patient to Become Proficient

The rack position is just one small part of the jerk. As you can see, there are many elements to learn and practice. It can feel daunting initially, but the depth of technical knowledge and proficiency needed to be able lift successfully is what makes kettlebell sport so interesting.

Next time we will analyze the jerk itself, so keep an eye out for the second installment.

More Like This:

• The Beginner’s Guide to Competing in Kettlebell Sport
• 7 Reasons Kettlebell Sport is the Everyman (or Everywoman) Sport
• An Introduction to Kettlebell Sport Training Methodologies
• New on Breaking Muscle Today

Photo 1 courtesy of Laurence Clemente.

Photo 2 courtesy of Sergey Merkulin.

Teaser photo by Filippo Fantolini, via Wikimedia Commons.

The post The Crucial Ingredient for Success in Kettlebell Sport appeared first on Breaking Muscle.