Weight-lifting (Kettlebell lifting)

Kettlebell lifting appeared in the late forties of the last century. During this time, some changes have been made to the sport. Although for a long time it was considered purely masculine, over time, women and girls joined him. Thanks to this sport, a direction like kettlebell fitness has appeared, and there are even more amateurs among women.

Features of the Kettlebell lifting

Kettlebell lifting is a cyclical sports discipline aimed at fulfilling the standards with a kettlebell (one or two) the maximum number of repetitions for a certain time, for men and women there are certain requirements and differences in the weight of the apparatus. All exercises are performed while standing. The International Kettlebell Lifting Union has 56 federations around the world.

According to the powerful combination program for men, weights weighing 16, 24, and 32 kg are used. For power juggling, women and young men from 11 years old use weights of 8 kg.

The advantages of kettlebell lifting

• First of all, discipline develops strength endurance.
• Multiple repetitions of the standard for a certain time contribute to the improvement of speed qualities, coordination.
• Sport improves the quality of not only skeletal muscle but also heart muscle.
• It improves blood circulation, increases the elasticity of blood vessels, which helps to normalize blood pressure in healthy people.
• Also, multi-joint exercises of kettlebell lifting allow you to develop and maintain joint mobility, provided that the correct exercise technique is maintained.

Minuses

• Injury.
• The kettlebell lifting program contains few disciplines.
• Poor exercise selection.

What muscles work

In kettlebell lifting, as in many other areas for the development of endurance and functionality of the body, almost all muscle groups work. The deltoid muscles, trapeziums, back muscles, abdomen, as well as legs, and buttocks are subjected to special stress.

Deep muscles also work, which can often be trained under static tension. Often, stabilizer muscles work in exercises that use inertia. To undermine and jerk the kettlebell, you need the help of the buttocks, quadriceps, and the press in order to throw up the projectile by inertia without much connection of the shoulder muscles.

Kettlebell lifting rules

Disciplines in men

The compulsory program for men includes two disciplines:

• Biathlon - push of two kettlebells and snatch of one kettlebell with a change of hands without interruption.
• Jerk of two weights in a long cycle with a short descent of weights.

The kettlebell lifting program for women includes only snatch.

Sets and reps in kettlebell lifting

All exercises are performed for the maximum number of repetitions of ten minutes.

Also, the program of kettlebell lifting includes power juggling, where not only men and women but also boys and girls take part.

Men and women in competitions are divided into weight categories. Men and boys perform a juggling program with a weight of 12-16 kg, depending on age, and women and girls with a weight of 8 kg.

Also Read: What Happens to Muscles After Exercise?

Equipment for kettlebell lifting

Sports equipment plays an important role in preparation and performance in competitions. Correct clothing and footwear reduces the chance of injury to zero and makes exercise easier and safer. Mandatory attributes of equipment approved by the rules of kettlebell lifting:

• Shoes - weightlifting shoes. Special footwear of weightlifters came to kettlebell lifting. Weightlifting shoes are made of dense leather with lacing along the entire length; they are able to fix the ankle joint in a fixed position, avoiding dislocations. There is also a 2 cm heel.
• Weightlifting belt. A wide leather belt (no more than 12 cm wide) is able to fix the lumbar spine and avoid trauma and deflections in the lower back.
• T-shirt and bicycles. The shirt should not cover the elbow joints, so the sleeve should be 10 cm higher than the elbow (according to the rules of kettlebell lifting). Cycling shorts should also provide the ability to view knee fixation.
• Elastic bandages. Used to fix knee joints and prevent injury.
• Wristbands. Used to fix the wrist and prevent pain. According to the rules of sports, wristbands or short elastic wrist bands should not exceed 10 centimeters in width.

Famous representatives of kettlebell lifting

1. Ivan Poddubny. Circus performer, world champion in Greco-Roman wrestling.
2. Peter Krylov. Circus strongman, performed with 32 kg kettlebell.
3. Valentin Dikul. Soviet and Russian circus artists.
4. Sergey Rachinsky. Honored Master of Sports of Russia, Honored coach of Russia in kettlebell lifting. Guinness Book of Records holder.
5. Evgeny Lopatin. Honored Master of Sports of the USSR. Silver medalist at the 1952 Olympic Games.