What swing weights. Kettlebell snatch - execution technique. Bench Press

03.12.2021Heading: masonry

Take your strength to the next level with these kettlebell workouts.

If you're short on time (like most of us are), pick a kettlebell on your next trip to the gym. Why? Kettlebell lifting is both cardio and strength training. According to a recent study, subjects who exercised with kettlebells (16 kg on average) for four weeks experienced a 6% increase in their rate of tissue oxygen uptake (VO2), oxygen that is a reliable indicator of cardiovascular health. system and which the body can effectively use during high-intensity training

In the same study, subjects who did circuit training for the same amount of time did not increase VO2. At the same time, a number of other studies confirm that kettlebell training effectively increases strength, and has more effect on muscles than jumping squats.

The beauty of kettlebell training - with the right approach - is their versatility. “Just one thing, but so many exercise options, ranging from high-intensity fat-burning kettlebell workouts to low-rep strength workouts. They are great for developing hip strength without the risk of injury, as is the case with deadlifts.”

We have prepared for you five programs that will help you understand how to properly train with kettlebells.

Supersets for fast results
Five Exercises to Gain Muscle or Lose Fat
Top 5 abs exercises
Circuit training for strength
Training of increased complexity using two kettlebells.

But before we move on to the exercises, let's decide on the choice of projectile.

professional standard“I love professional kettlebells (see picture above) because they are the same size regardless of weight,” Turner explains. "It's handy when doing difficult exercises."
Cast iron“I prefer cast iron over rubber. I think they are more durable. This allows you to perform high-quality exercises such as the kettlebell wrist pull, when you need to transfer the weight of the whole body to them.”
Ideal weight“For men, I would recommend a weight of 16-20 kilograms. They're heavy enough to load the muscles and pump up the kettlebell, yet light enough to allow for high-intensity exercises and high reps."

A set of exercises with a kettlebell for all muscle groups

The beauty of kettlebell training programs is that dynamic, natural movements help you simultaneously benefit from both fat-burning cardio training and training with heavy weights aimed at muscle growth. In order for the training to be the most effective, we have collected exercises in supersets.

How to perform

Perform one set of ten repetitions of the first exercise in the superset, and then immediately ten repetitions of the second exercise. Rest for 60 seconds and repeat. In total, you need to complete four supersets. Rest two minutes and move on to the next superset. For exercises on one side, in the first approach, perform exercises on one side, then on the other. For progression, add one rep to each set until you reach 15, then increase the weight and start again with 10 reps.

Why it works

Is it possible to pump up kettlebells according to this training program? Undoubtedly. This program includes three supersets, which are a pair of exercises performed one after the other without a break. In the first superset, the emphasis is on the chest, back and core muscles. In the second, we work out the press in a standing position, and in the third - in a horizontal position. As a result, the heart rate accelerates, which allows you to effectively burn fat and pump big, strong muscles press.

Approximate weight

Ideally, you should use a 16kg kettlebell for the first two supersets and a 12kg kettlebell for the last.

Superset 1. Compound Advantage

Work your entire upper body with just two exercises.

1A. Bench press on the floor

Lie on the floor, hold a kettlebell in each hand at chest level. Straighten one arm and push up, lifting your shoulder off the floor and twisting your torso. Lowering one arm, straighten the other in the same way. Alternately repeat the arm press in a calm rhythm.

1b. Wrist pull kettlebell

Get into a plank position with straight arms and weights. Pull one up, moving your elbow back toward your hips. Lower the kettlebell, repeat with the other arm. Keep your core in tension, make sure that the hips are motionless.

Tip: “This is a great core and back exercise that helps increase stability and therefore core strength,” Turner explains. “To complicate the exercise, bring your feet as close as possible.”

Superset 2. Dynamic Strength

Use your core muscles to hold yourself in position.

2A. "Mill"

2b. "Eight"

Slide the kettlebell back between your legs, moving from one hand to the other. Swing the kettlebell back and forth with one hand, then repeat the movement with the other. Try to keep the movements as smooth as possible.

Tip: "This is a great core exercise because the specificity of the movement requires the abs to be constantly tensed for effective balance."

Superset 3 Core Benefits

Finish your workout with exercises that “burn through” the abdominal muscles.

3A. Bench Press

Holding two weights above your head, sit on the floor, bend your knees. Slowly lower yourself to the floor, moving the projectile towards your chest. Tighten your abdominal muscles to rise to the starting position, push your arms straight up.

3b. Moving the kettlebell in the plank

You can perform each set of exercises with kettlebells at home or in gym the result will not change depending on the place of training.

Advice: « Good way diversify the plank. The farther from the body you put the kettlebell, the more difficult the exercise becomes. To further complicate the exercise, you can slightly lift the projectile off the floor.

5 exercises to burn fat and gain mass

These five kettlebell exercises will help you lose weight and build muscle at the same time. Use such a weight of the kettlebell that the last repetition of the last exercise is given to you as hard as possible, but without breaking the technique. Choose a training complex in accordance with your goals:

fat burning

If your goal is to get rid of extra centimeters, do 10 repetitions in each exercise. Fat burning kettlebell training is performed in a circle, with no rest in between. Then rest for 60 seconds and repeat the circle. In total, you need to do five circles.

Load increase: Add one rep for each round until you reach fifteen. Then move on to heavier weights, while again starting with ten reps.

Set of muscle mass

If your goal is dry muscle mass, perform 12 repetitions in each approach, then rest for 45-60 seconds. It is necessary to do 4 sets of each exercise, resting no more than 90 seconds between exercises.

Load increase: Add one rep for each round until you reach fifteen. Then move on to heavier weights, while again starting with 12 reps.

1. Kettlebell push

Swing the kettlebell between your legs while moving your hips forward. Once it reaches belly height, extend your elbow back and lift your arm under and around the kettlebell to get into a kettlebell-on-chest position, then lower it between your legs and repeat.

Tip: “Make sure you don’t take the kettlebell too far away from your body. It's a great exercise for developing strength."

2. Press from behind the head

Get into a kettlebell chest position at shoulder level with your elbow tucked into your side for extra support. Push straight up over your head using the most efficient way to reduce stress on your shoulder joint.

Tip: “Start with your elbow under the kettlebell, then push your arm into a straight line, gradually turning it around so that your palm is facing forward in the final position. If you use a lot of weight, then you can start from the chest.

3. Kettlebell snatch

Swing the kettlebell between your legs while moving your hips forward. When it's just below chest level, bring your elbow back and lift your arm under and around the kettlebell, using the momentum you've gained to bring the kettlebell straight over your head.

Tip: “Try to avoid having your arm under the kettlebell and don’t press in a single movement. The exercise should be performed in one smooth movement.

4. Mill

Starting position: standing straight, kettlebell in an outstretched arm above your head, legs wider than shoulders. The distribution of weight should be shifted towards the side that holds the weight. While looking at the weight, lower your body down until your other hand touches the floor.

Tip: “The Windmill exercise looks intimidating, but it’s worth doing to strengthen the core muscles and stability of the shoulder joint. This exercise is also great for stretching the back of the thigh.”

5. Moving the kettlebell in the plank

Stand in a plank position on straight arms, the body forms a straight line from the crown to the heels, put a weight on the right side. Pass your left hand under the body, take the kettlebell and move it to the left side. Repeat on the other side.

Five of the best kettlebell exercises for the press

Bodyweight exercises are great for building core abdominal strength. But if you want to get a stone press with clearly visible cubes, then you need to add weights to your training. One of effective ways- weights.

We have already talked about and want to expand the list with movements with additional weight.

“I use kettlebells because they are versatile. They allow you to perform basic exercises, and exercises for all muscle groups, suitable for both beginners and professionals, they can be used both in the gym and at home, ”explains Ashton Turner, co-founder of a fitness club in London, strength increase specialist. “Exercising on one side unbalances the body, forcing the body to use the muscles more to stand still. Any movement behind the head, for example, "The Mill", in addition to balance, also requires the involvement of the core muscles.

How to perform

Do three sets of ten reps, rest 45 seconds between sets, 90 seconds between exercises. To increase the load, add one repetition per set to each workout until you reach 15. Then move on to heavier kettlebells, while again starting with ten repetitions.

Why it works

These exercises develop your anti-rotation abilities, making you stand on your feet more firmly. Also, this training program will allow you to achieve a stone press, and work out the oblique muscles of the abdomen and lower back with high quality.

1. Pressing kettlebells lying on the floor

Lie on the floor, hold a kettlebell in each hand at chest level. Straighten one arm and push the kettlebell up, lifting your shoulder off the floor and twisting your torso. Lowering one arm, straighten the other in the same way.

Tip: “Lying on the floor increases core stability, thus reducing the risk of injury,” Turner explains. “I suggest to my clients that they “impress” their lower back into the floor. This helps prevent arching in the lower back and turning off the abdominal muscles.”

2. Mill

3. Side press

Starting position: kettlebell at shoulder level. Tighten your core muscles, lower your body to the side while straightening your arm. Try to keep the kettlebell as still as possible, move your body instead. When you reach the bottom point, return to the starting position.

Tip: “Great exercise for the obliques because you need to keep your balance while pressing the kettlebell from the body. The lower you go, the greater the intensity of the exercise becomes, and the center of gravity also shifts.

4. Bench Press

Holding two weights above your head, sit on the floor, bend your knees. Slowly lower yourself to the floor, moving the weights towards your chest. Tighten your abdominal muscles to rise to the starting position, push your arms straight up.

Tip: “Sitting up straight, pull your pelvis up, and as you lower yourself, twist your back, trying to touch the floor with each vertebra in turn. The slower you move, the stronger the abdominal muscles work.

5. Moving the kettlebell in the plank

Tip: “A good way to diversify the plank. The farther from the body you put the kettlebell, the more difficult the exercise becomes. To further complicate the exercise, you can slightly lift the kettlebell off the floor.

Circuit training with kettlebells for strength

“The goal of this kettlebell circuit is to increase strength,” explains London Evolve 353 fitness club trainer Ashton Turner. The selected exercises are transferred to other types of load, for example, running and jumping. They also allow you to develop strength, focusing on the muscles of the back. This means that this training is great for people involved in rugby and football.”

How to perform

You can do both circuits and the final exercise, or if you are short on time, one of the two circuits and the final exercise. During circuit training, all exercises are performed in a circle, one approach each, without rest. Keep track of the time in which you manage to complete the circle and try to reduce it by at least a couple of seconds with each workout - this is a great motivation and a way to track progress.

Circuit training 1

1A. Mahi kettlebell with one hand

Repetitions: 8-12 per side

Stand straight with your feet slightly wider than your shoulders. Tighten your core muscles, pull your shoulder blades together, and pull the kettlebell back between your legs to start swinging. When you feel a stretch in the back of your thigh and buttocks, drive your hips forward as you swing the kettlebell in front of you. Squeeze your buttocks as much as possible and lift the weight to shoulder level.

Tip: “Exercise is good for developing a sense of balance. When swinging the kettlebell with one arm, you must maximize the tension of the core and oblique muscles of the abdomen to prevent twisting of the body.

1b. Kettlebell snatch with one hand

Repetitions: 8-12 per side

Start by swinging the kettlebell with one arm, but when it is between your legs, shrug your shoulders back and up so that the kettlebell is as close to your body as possible. Raise your elbow to lift the kettlebell up. When it is level with the elbow, rotate your arm under the weight and push up until the kettlebell is directly above your head.

Tip: “This exercise is good for developing strength because it involves multiple muscle groups at once and requires extra effort to complete the movement. It also allows you to increase the strength and stability of the shoulder joint.

1C. Moving the kettlebell in the plank

Repetitions: 16-24 each side

Start in a plank position on outstretched arms, place a kettlebell on your right side. The hips should be twisted, and the core muscles should be tense throughout the exercise. Pass your left hand under the body and grab the kettlebell. Move it to the other side, keeping your hips straight. Lower and repeat with the other hand.

Tip: “One of the main conditions for working on strength in this exercise is tense core muscles. This exercise allows you to understand how to control the muscles of the core, and also develops a sense of balance.

Circuit training 2

Do one set of each exercise in order. Rest 60 seconds between circles. Only eight circles.

2A. Mahi with two kettlebells

Repetitions: 8-12 per side

Stand straight, feet slightly wider than shoulder width, take a weight of the same weight in each hand. Tighten your core muscles, pull your shoulder blades together, and pull the kettlebells back between your legs to start swinging. When you feel a stretch in the back of your thigh and buttocks, drive your hips forward while swinging the kettlebells in front of you. Squeeze your buttocks as much as possible and raise the weights to shoulder level.

Tip: “By swinging with two kettlebells, you increase the weight used, which allows you to work more effectively for strength.”

2b. Push of two kettlebells

Repetitions: 8-12 per side

Start in the same way as if you were doing kettlebell swings. Once they reach belly height, extend your elbows back and raise your arms under and around the kettlebell to get into a kettlebell-on-chest position, then lower them between your legs and repeat.

Tip: "This is an explosive strength exercise."

2C. Wrist traction

Repetitions: 8-12 per side

Get into a plank position with straight arms and weights. Put your feet a little wider than usual, for greater stability, tighten the muscles of the core and buttocks. Pull one kettlebell up, moving your elbow back to your hips and bringing your shoulder blades together. Shift your body weight to the other hand. Lower the kettlebell, repeat with the other arm. Keep your core in tension, make sure that the hips are motionless.

Tip “This is a great core and back exercise that helps increase stability, and therefore strength, of the core muscles. To complicate the exercise, bring your feet as close as possible.

Final exercise

3. Mahi with two hands

Time: 60 seconds

In one minute, perform as many swings with both hands as possible, then rest for a minute. write down best result and with each subsequent training, try to improve it. However, the focus should be on the technique of the exercise, and not the number of repetitions. Only 8-10 approaches.

A set of exercises with two kettlebells for a double result

When you understand the beginner exercises and learn how to properly perform basic exercises with kettlebells, such as swings, bench presses and jerks, you can move on to a more difficult option. “Using two kettlebells is a level of difficulty, as such exercises require a developed sense of balance and muscle control,” explains Ashton Turner, trainer at the London fitness club Evolve 353. “Also, two 16kg kettlebells seem lighter than one 32kg.”

How to perform

Do three sets of ten reps, rest 45 seconds between sets, 90 seconds between exercises. The second exercise involves alternating kettlebell presses up for each rep. To increase the load, add one repetition per set to each workout until you reach 15. Then move on to heavier kettlebells, while again starting with ten repetitions.

Why it works

By using two kettlebells instead of one, you are not breaking any rules. It doesn't matter if you use one kettlebell or two, the load increases in the same way. The main thing is to make sure that you perform the exercise equally with both hands, otherwise you risk earning a serious injury to the shoulder joint.

1. Mahi with two kettlebells

Swing the kettlebell between your legs until you are in a neutral position (this activates the glutes). Try to keep your wrists as close to your hips as possible. At the top, tighten your gluteal muscles to reduce the load on the lower back.

Tip: “Step your feet a little wider than when doing the same exercise, but with one kettlebell. This way you have enough space for both kettlebells, and you can work your thighs, glutes, and hamstrings more effectively.”

2. Kettlebell Press

Stand straight up in a kettlebell chest position, then do a deep squat. Alternately perform a kettlebell press from behind your head, looking in the direction of movement of the projectile.

Tip: "Great test for the hips and thoracic spine as well as shoulder stability."

3. Snatch with two kettlebells

Swing the kettlebell between your legs while pushing your hips forward. When they are just below chest height, bring your elbows back and raise your arms under and around the kettlebell, using the resulting momentum to bring the kettlebells straight over your head.

Tip: “Try to avoid having your arms under the kettlebells and don’t do the press in a single movement. The exercise should be performed in one smooth movement. Two kettlebells greatly increase the complexity and effectiveness of the exercise, since you need to perform the same movement with both shoulder joints.

5. Double press from behind the head

Get into a kettlebell chest position, holding the weights at shoulder level with your elbows tucked into your side for extra support. Push the kettlebells straight up over your head in the most efficient way possible to reduce stress on your shoulder joint.

Tip: "Make sure both elbows are directly under the weight during the push and the weight is directly over the shoulders during the completion of the rep."

The forerunners of kettlebell lifting in Russian lands from time immemorial were strongmen, who, to the surprise and admiration of the audience, easily lifted heavy objects - logs, stones. The first mention of Russian kettlebell lifting in the modern concept refers to the end XIX beginning XX century. By this time, effective methods of training athletes had already appeared, which made it possible to achieve outstanding results and glorified the names of other athletes.

Kettlebells - weights and twins - have become popular shells for performing strength exercises. As a result of regular training, an athlete can effectively and quickly develop strength and endurance and become a real hero.

What develops kettlebell lifting?

Strength training with kettlebells makes a person not only strong and resilient, but also more able-bodied. Performing exercises with kettlebells, the athlete does cyclic work that develops the power of the whole organism. Kettlebell lifting develops the athlete's ability to calculate his strength to perform a large number of projectile lifts.

So, kettlebells. What muscles work when they are used? To pump up the muscles of the chest with the help of a kettlebell, it is best to use a bench press, performing it while lying horizontally or at an angle. In this case, you first need to throw the weights on your hips, and then lie down on the bench and do the exercises. For pumping the latissimus dorsi muscles, pull-ups weighed down with a kettlebell are used. Kettlebells are much better suited as such weights than barbells or dumbbells.

Overhead press. Athletes regularly use this exercise in their training to develop the deltoid muscles. Training methods include bench presses both alternately and simultaneously. The first option is used to develop endurance, and the second - strength. A jerk of the kettlebell, repeated many times, is used to strengthen the ligaments of the muscles of the shoulder girdle, which increases their injury protection. Squats, weighted down with weights, are used to develop and strengthen the muscles of the legs.

Kettlebell lifting develops the strength potential of the athlete and his strength endurance. When using kettlebells, what muscles work? Kettlebell exercises contribute to the rapid strengthening and development of almost the entire human muscular system.

Among the most popular sports, one of the leading positions is occupied by kettlebell lifting. It has long been known for helping to develop tremendous strength, build muscle and improve health. From epics, we all know about the power of the heroes, who raised huge stones to increase their strength. Working with kettlebells has its pros and cons, you need to know them.

Kettlebell lifting - what is it?

Kettlebell sport belongs to the cyclic, the essence of which is lifting the kettlebell as many times as possible in the allotted period of time. There are different disciplines for the male and female categories:

The male has 2 disciplines: classic biathlon and long cycle clean and jerk. Biathlon includes exercises to push two kettlebells with both hands from the chest and sharply lift the kettlebells with one hand. A push in a long cycle involves throwing a projectile onto the chest.
For women - 1 discipline: kettlebell jerk.

In the past, competitions in lifting weights were only the lot of men, the ancient Greeks were the first to declare this sport. In our country, exercises with heavy products began to be introduced from the 19th century, the doctor Vladislav Kraevsky was the first to bring this novelty to St. Petersburg. He also organized an athletics circle in 1885 to promote a healthy lifestyle, and very quickly found supporters.

Kettlebell lifting - benefit or harm

The experience of athletes and the statements of doctors prove that working with kettlebells not only helps, but also develops strength, endurance and good coordination of movements, but it is unofficially considered that this is the most traumatic kind. How useful is kettlebell lifting?

helps to lose weight;
is one of the safest;
very simple exercises;
minimum costs.

Harm from training with kettlebells is also not excluded, but only if athletes start right away with lifting heavy weights. Then the negative consequences can be:

Crick;
fractures of the fingers or hands;
problems with heart.

Kettlebell lifting - pluses

In order for the benefits of such activities to be greater than the harm, you need to be careful and listen to the instructions of the trainer regarding the loads. If you follow all the recommendations, kettlebell lifting is a clear benefit for the body, many athletes agree with this. The list of advantages of such activities is obvious:

can be done both in a group and individually;
no need to look for special equipment or platforms;
for each, a personal training method is selected;
You can start exercising at any age.

Kettlebell lifting - cons

Since kettlebell lifting requires good physical preparation, it is necessary to consult a doctor before enrolling in a section. There are a number of diseases in which classes will have to be abandoned. Takes into account kettlebell lifting contraindications are:

diseases of the heart or blood vessels;
arrhythmia, tachycardia, hypertension;
diseases of the gastrointestinal tract;
lung problems;
poor vision, astigmatism;
weak ligaments and brittle bones;
problems with the endocrine or genitourinary system;
varicose veins or hemorrhoids.

What muscles are pumped by kettlebell lifting?

Many men are interested in the question: what develops kettlebell lifting? They are mainly interested in whether a beautiful figure and cast muscles will appear. It is believed that in this sport only the muscles of the hands develop, but this is not so. Shells can be used to pump up the pectoral and dorsal muscles, legs and delta. You need to do this correctly, there are several rules for pumping up muscles:

For the back and upper shoulder girdle - exercises "jerk" and "push".
For chest muscles - squeeze lying horizontally or at an angle.
For the latissimus dorsi muscles - pulling up with a kettlebell.
For - squeeze over your head.
For legs - squat or walk with kettlebells on your shoulders.

You can squeeze the load above you both in turn and at the same time. The alternating approach develops strength, the simultaneous approach develops endurance. Experienced trainers advise using a snatch that is repeated many times, then there is much less risk of injury. The basics of kettlebell lifting are training in motor actions and training methods, there are several of them, the coach selects methods individually for each athlete.

Which is better - kettlebell lifting or powerlifting?

Many people think that kettlebell lifting and powerlifting are identical sports, but this is not true. Powerlifting is aimed at the strength of the athlete, because he must lift as much weight as possible, therefore, only muscle strength is important for such exercises, and for the exercises of such a sport as kettlebell lifting, due to the complex exercise technique, the following are also important:

flexibility;
speed;
coordination.

Working with a barbell puts a huge load on the spine, often athletes are injured due to lifting heavy weights. It is not uncommon for a competitor to swing at a weight that is too large for him. This does not happen with a kettlebell, because the weight of the projectile is strictly coordinated based on the load and age. Kettlebells strengthen the muscles of the whole figure, and the barbell strengthens only the arms.

Sports nutrition for kettlebell lifting

Those who have chosen weightlifting need to carefully monitor their diet. Nutrition in kettlebell lifting also includes vitamin complexes that are created specifically for security officials. To increase the endurance of athletes, Leveton Forte sports nutrition was developed, today it is one of the best complexes. Its most important components are:

leuzea root;
vitamin C;
vitamin E;
bee pollen;
amino acids, beta-carotene.

A good effect is noted by weightlifters and creatine, which affects muscle contraction. Available in the form of powder, capsules and tablets, it is advised to use it both before and after training. This drug:

helps to increase muscle mass;
acts as a lactic acid blocker;
develops relief;
relieves inflammation in strained muscles.

Kettlebell lifting - interesting facts

Over the years of its existence, all sports have created collections interesting facts. Weightlifting is no exception, the following secrets of kettlebell lifting are noted:

Translated from English, the word "weight" is translated as "tea-bell".
The form of modern shells for weightlifters was invented in the 18th century by gunners. It was very difficult for them to put the cannonballs into the cannons, and the craftsmen decided to attach a handle to the cannonball to throw the shells into the muzzle. As a result, they began to charge several times faster.
At the beginning of the 21st century, the masters of the Titan enterprise cast an amazing gift for the anniversary of the city of Verkhneuralsk - a weight that weighed 100 pounds.

Kettlebell lifting legends

The pages of weightlifting achievements have recorded many names of athletes who have made a great contribution to the development of kettlebell lifting.

Ivan Poddubny. A famous strongman who amazed the whole world with his abilities.
Petr Krylov. Circus performer, wrestler demonstrated the best skills in working with kettlebells.
Valentin Dikul. Being paralyzed, he managed to achieve fame as a weightlifter, juggled with steel balls weighing up to 80 kilograms.
Sergei Rachinsky. Honored Master of Sports, entered the Guinness Book of Records, thanks to his unique abilities, performed a snatch of a weight that weighed 16 kilograms, more than one and a half thousand times per hour.
Evgeny Lopatin. Honored Master of Sports, the first in history to push 2 kettlebells weighing 32 kilograms more than 100 times in 10 minutes.

is a strength exercise for the development of delto-visible muscles and biceps, which can be performed in several variations. The kettlebell press can be done with one hand, it can be done with both hands at the same time and alternately. Essentially, the exercise is not a classic standing press, but it is favorably distinguished by the fact that the kettlebell, like a sleep-row, has a displaced center of gravity, therefore, during execution this exercise with a kettlebell connects more muscle groups, and also, in addition to the superficial muscle layers, load ku get more and postural. Learn tech-no-ku you-half-non-niya should be with the smallest kettlebell, even if you already know how to do you-half-take a bench press with a barbell, because to kettlebells generally need to get used to.

The kettlebell press is performed above your head, so before you start this exercise, learn how to do kettlebell lifts on the chest, especially since the wrong reception of sleep can cause further problems with the spine. Despite the fact that exercise-not-dos-that-accurately difficult from a technical point of view, we recommend that exercises with kettlebells be included in the training plan for beginners. The bottom line is that the kettlebell, like no other projectile, contributes to the development of a neuromuscular connection, which, in general, is is the main goal of training for a beginner. Experienced athletes also re-ko-men-du-et-xia from time to time to add such exercises to the training program for the development of co-or-di- nations and those muscles that usually do not work out in exercises with pants-ga-mi and gan-te-la-mi.

Work of muscles and joints

As in a regular bench press, during the kettlebell press, the deltas and triceps mainly work, but due to the shifted center of gravity, the biceps also get the load. In general, the work of exactly biceps in this exercise is the most important, since the correctness of the fold of the hand during lifting and lowering the weight on the chest ensures the correct race-pre-de -le-ne-nag-ruz-ki on the spine. That is why, before proceeding to the zhi-moms, na-u-chi-te put the weight on the chest! In addition to the main working muscle groups, load-ruz-ku also improves legs, back and a little abs, stabilizing the position of the body and post-night-no-ka in space-run-s-t-ve .

The main working joints are the shoulders and elbows, but the focus should be on the work of the spine, since it is he who is most susceptible to injury. For an hour, on-chi-on-th-athletes, while doing a kettlebell press with one hand, lean with their free hand on the leg, or on the side, this should never be done! You should as evenly as possible distribute the load between your legs, going under the kettlebell so that its weight falls on the se-re-di-nu of the center of gravity held in the heels and the middle of the foot. It is also important to take into account that the legs should be shoulder-width apart, and the knees should be turned to the sides, so that the body is in the most advantageous and stable position. -same.

scheme

1) Perform a kettlebell raise to the chest, or just lift them if you are doing a press with two hands, taking up the starting position, as during the lifts.
2) When performing a bench press, the athlete must pronate the hand, as if turning it away from him, so that at the top point the palm would look forward.
3) At the top point, you should fully insert the elbow, but do not stop to rest for a rest, do not re-ko-men-do-yet-xia, try to perform the exercise dynamically.
4) Lowering the weight down, you should slightly tilt the body to the opposite point and slightly bend your knees, absorbing the impact of the weight on the chest.

notes

1) It is very important to lower the weight not on the shoulder, but on the chest, because if you lower the weight on the shoulder, this will lead to spinal injury.
2) When lifting the weight up, be sure to bring your head forward so that your hand can comfortably fit in the middle of the center of gravity.
3) Press the kettlebell on the exhale, and inhale while returning the kettlebell to its original position.
4) Always start the exercise with a weak hand, so that in all approaches you can complete the same number of repetitions, both for the right and for the left hand.

Anatomy

The deltoid muscles are represented by three bundles, each of which performs its own task, in this case, the anterior bundle and the middle one receive the load, the first, performing active work, and the second, stabilizing the shoulder joint. The biceps consists of two heads, different in strength and size, so the main load is taken by the internal head, some-paradise and more and stronger. Triceps, respectively, consists of three heads, but the main load is taken by the medial bundle, which is the easiest to in-ner-vi-ro-vat. Nevertheless, all this is not very important, since the exercise does not represent a way to work out a particular muscle group in detail, but is a basic -low exercise that develops strength and coordination.

Summing up, we can say that the kettlebell press is an excellent exercise that should be used by athletes of different levels of training. However, before including the press in your training program, the athlete must learn the technique of taking the kettlebell to the chest, so you should start getting acquainted with the kettlebell with other exercises. In no case should disproportions be allowed in the development of muscle groups, and therefore, any exercises with kettlebells and, in particular, the bench press should be started with a weak hand , you-full one-on-one number of reps on both sides. But this does not mean that there is no need to strive to increase the number of repetitions, just that prog-res-si-ro-vat load-ruz-ku in exercise -no-yah with kettlebells follows precisely by increasing the number of reps and / or sub-moves!

Fitness expert Sergey Strukov translated Greg Dea's text about the best exercise for the shoulder.

One-arm kettlebell press is for everyone

Whether you're looking to improve power and strength or are doing rehab with movement pattern recovery, the one-arm kettlebell press is the way to go.

I have used this exercise to compensate for the high volume of throws, catches, serves and contacts of international level volleyball and handball players. Athletes who systematically perform one-arm presses as part of their training program increase punching power and endurance.

But even if you are just doing fitness, you can use it to improve your posture and increase the strength of the shoulder girdle.

The one-arm press is the best because it meets the following criteria:

1. Safe start and end position.
2. Safe movement pattern.
3. Development of "jogging" power.
4. Identification and protection of weak links.

Now let's take a closer look at each of these benefits.

Safe start and end position

The start and end positions of the one-arm press are safer than other popular shoulder strength exercises, such as front and side raises. Long leverage when lifting weights in front of you and through the sides often forces the shoulder blade to move away from a stable position at the beginning and at the end of the movement. It is like lifting a crane off the ground before lifting a load onto a tall building.

Front and side raises cause more shoulder girdle problems than any other exercise, affecting the muscles that try to keep the shoulder blades in relation to the neck and torso (trapezius and rhomboids).

The main role of the scapula is to support the hand. It can move freely to maintain the correct position of the glenoid fossa in relation to the head of the shoulder. When the scapula is "pterygoid" (the medial edge moves away from the chest or leans forward), or the medial/superior part of the scapula is higher than the lateral part, which puts the glenoid fossa in a position that limits arm elevation. This is wrong and not stable. In this position, the scapula loses the necessary orientation.

The one-arm press, on the other hand, suggests the correct position. With one-hand presses, the shoulder blade is dynamically stable, there is unlimited freedom of movement with situational support and maintaining the correct position.

The movement begins in a stance, with the kettlebell directly in front of the shoulder. The kettlebell is located on the forearm, on the outside of the hand clenched into a fist, the elbow is directed forward. The palm of the hand is directed towards the face. In the final position, the weight is strictly above the shoulder, the elbow is straightened. Both of these positions, initial and final, stabilize the position of the scapula.

Safe movement pattern

The bench press from the starting to the final position should be vertical. The elbow in the initial position is directed forward, and in the final position - to the side. This means that the shoulder joint moves from a neutral position to an outward rotation position, while the scapula moves in a safer position of retraction and upward rotation, allowing room for rotation and sliding of the shoulder joint in a well balanced position.

Another useful overhead press variation suggested by the author of this article is Bottoms-Up Kettlebell Presses for Solid Shoulders.

Kettlebell press with one hand - a "clean" movement. It is practically impossible to determine the correspondence between the temporal parameters, sequence and coordination of the motor pattern. However, if the pattern is unstable, abrupt, or divided into stages, we call the movement "dirty and heavy." The opposite in fact movement is smooth, which we call "clean and light."

One-arm press position does not result in dovish movement: Many shoulder strength exercises that require lifting weights from behind the head result in an attempt to remove the weight from the neck. The result is a movement reminiscent of the movement of a pigeon's head, hence the name "pigeoning" ("pigeon" movement). The "pigeon" movement leads to displacement of the joints and activation of the muscles of the upper part of the neck, which leads to pain and restriction of movement of the head and neck. If you want to avoid "dove" movements, watch your neck when pulling to the chest or lifting in front of you. When pressing the kettlebell with one hand, the kettlebell is squeezed out of the normal position of the neck above the head, so there is no "pigeon" movement.

In the bench press pattern, the scapula additionally leans back, freeing up space for the rotator cuff to work and minimizing the risk of impact. In addition to tilting back, the shoulder blade rotates upward, opening up even more space. Rotation of the scapula requires coordinated contraction of all back muscles.

Jogging power development

This is a great exercise for developing pushing power. Power is work done per unit of time, so it requires strength, speed, and motion control.

The advantage of the vertical press is the ability to lift more weight than in front of you or through the sides due to the relatively short leverage. The stimulation of the upper limb is greater and the scapula remains stable. When the weight is too high, the movement loses speed, and therefore power. It becomes dirty and difficult. In this situation, you can do more work with a stable shoulder blade and more weight in the bench press than in competitive exercises (pulls, side raises, or front raises).

By the way, Zozhnik also has a review scientific research American Council on Exercise However, that study did not test kettlebell presses with one arm.

Protection of weak links

The final advantage of this excellent exercise is the ability to eliminate weak links that are associated with the risk of injury.

The thoracic spine and ribcage, and everything attached to them, are involved in the one-arm press just as they are in the two-arm press. It is difficult for us to understand and imagine precise movements in the joints, requiring complex coordination between the stabilizers and the main movers. When someone can't do any more reps or the weight being lifted reaches a plateau, we assume they've just reached their limit. But the reason is not always fatigue.

If you get a different number of kettlebell press repetitions with your left and right hand, we understand that the reason for the asymmetry may be in thoracic region spine, chest, all associated muscles, neck and shoulder girdle. Identifying side differences guides us to improve function in these areas, removing barriers to bench improvement. When a weak link is identified with dirty and heavy reps, we can change the weight and execution conditions for further improvement.

When the weight is too heavy for a normal pattern, compensatory movements appear. Most compensation occurs with the person leaning back to turn the movement into an angled chest press. In this case, the neck makes a “pigeon” movement, the lower back bends, and the shoulder blade moves away from the optimal position. "Pigeon" neck is a dysfunctional compensation that worsens the stability of the trunk. It can lead to pain, restriction of movement, and loss of motor control—three well-known risks of injury.

There are two simple ways to fix a similar error:

1. Sit down and complete the set. This reduces the demands on the hips and pelvis while providing a stable position for the lower back. Or you can stabilize your hips and pelvis by placing one foot on a chair or bench. The bent hip of the raised leg reduces the likelihood of forward tilt of the pelvis and arching of the lower back.

Put your foot on the bench - it will help.

If your lower back is still arched, just lift your leg off a chair or bench to prevent it. I prefer this single leg variation as it involves ground pressure through the feet, ankles, knees and hips rather than through the six bones of the pelvis. This is a more complex exercise, loading not only the shoulder girdle.
Placing the foot on a box can help correct pelvic rotation.

2. The second way is to reduce the weight and cleanly complete the set.. Is not the best choice as long as the person makes up for the light weight by chasing reps. It is also a less favorable strategy because it requires conscious control of technique. Self-limiting methods are preferable for adaptation than methods with conscious control. This helps keep the pattern in your nervous system better than weight loss.

Balanced Leverage - Strong Leverage

If you want good shoulders, then you need to switch to the one-arm press in your bench workout.

I have used this simple strategy for many years to train athletes with high shoulder volume. The combination of position, pattern, and force power adjustment provided protection for athletes in preseason, as well as association with other core lifts. Using the one-arm press, I improved the shooting ability of the Chinese national handball superstar with a torn lip and rotator cuff tendon. I used the bench press for my own development and had no problem surprising the big guys with starting weights larger than their max lifts in front of me.

Despite the apparent complexity of the position and pattern, none of my athletes who pressed to failure experienced injury or post-exercise soreness. Try this exercise. It works.