Do you know you can compete with Kettlebell Sport, also known as Girevoy Sport (GS)? Whether you want to go for fun or become a top kettlebell athlete, there is a place for you in the growing kettlebell sports community.
Kettlebell elevators develop tremendous coordination, static muscle strength, muscle strength, power resistance, anaerobic ability, cardiorespiratory strength and spiritual strength. These are many benefits to your body and mind!
The steel kettlebells used in GS competitions are different from cast iron or vinyl kettlebells that can be seen in many gyms. Unlike those of cast iron or vinyl bells, the dimensions and operator sizes of the kettlebells do not change as they become heavier. While cast iron bells are usually black, the competition bells are color coded for weight.
Kettlebell Sport Lifts
Kettlebell Sport is a strength strength sport that requires athletes to work under a minimal load, lifting kettlebells for as many reps as possible in a given time frame. Coming from Russia, the sport has evolved around the world and has many variations, according to the rules of the organization and the forms of competition. Three of the classic lifts are: jerk, grab, and long circle.
The jerk is performed by cleaning the bell once in the place of the beak – which means rounding your upper back and extending your hips so your elbow reaches your ilium or trunk, resting on the kettle in the triangle between the beak and of your forearm – as often as possible. The jerk phases include: first dive (bend your knees while sending your knees forward), hit or triple extension, second dive (take under the bell, push the hips back), locking and dropping the bell back to rack position.
Depending on the format of the contest, you can choose to take one or two bells.
Bleeding is performed by swinging the bell to an air mode in a continuous motion. In many forms of competition, men and women only use a bell. The phases of a full subtraction include: swing, accelerate pull to the top of the swing, insert the hand, lock, drop the bell from the overhead, and return the bell.
In some competitions, lifts can compete in half-racing events. In full removal, drop the bell from the overhead with a continuous motion until the beating. In the half snatch, drop the bell from the overhead into your rack where you can rest before repeating the move.
Depending on the format of the contest, you can choose to throw one or two bells.
The long circle, also known as clean and damaged, is performed by cleaning the bell in a shelf position and then pushing it over. The phases of the long cycle include: clean, shelf, first dive, hit or triple extension, second dip, lock and drop the bell back to the shelf position.
Depending on the format of the contest, you can choose to clean and take one or two bells.
A sport of endurance
The goal of kettlebell sport is to perform as many exact reps as possible within a specific time frame. The lifters are placed on a platform. a reviewer and a meter are assigned to each elevator to record the number of iterations and determine the accuracy of each rep. Depending on the form of the contest, athletes may choose to raise for:
- 5 minutes without setting the bell (bells) down, with only one switch hand
- 10 minutes without setting the bell (bells) down, with only one switch hand
- 5 minutes, by selecting the bell down, multi-switch
- 10 minutes, by selecting the bell down, multi-switch
- 30 minutes (half marathon), without adjusting the bell, multiple switches
- 30 minutes (pentathlon), six minutes for each of the five lifts, with five minutes between sets
- 60 minutes (marathon), no bell adjustment, multiple switches
Kettlebell's elevation also highlights mobility and technical training that emphasizes efficiency, grip strength, air conditioning and breathing cycles associated with lifting.
Competitors can choose to pick up one or more events in a particular contest. They may also choose to use one or two bells and choose their own weight from the kettlebell. Events can include:
- Big circle
- Diarrhea (jerk and harness)
- Triathlon (jolt, bleeding, long circle)
- Semi-marathon (30 minutes from a selected lift)
- Marathon (60 minutes from a selected lift)
- BOLT Ironman (double bleeding, double jerk, double long circle, single bleeding, simple jolt and single long circle).
- Pentathlon (clean, clean and push, jolt, half-bleed and pressed)
- Timed group relays (transponders)
Ranking and placement
Organizations have different ranking boards, which are similar to the martial arts system. For example, if you hit a number of repetitions in your weight class, your rank may be Rank 3, Rank 2, Rank 1, Master of Sport (MSc), Master of Sport (MS) and Master of Sport International (MSIC). This is a good benchmarking tool for your personal progress in sport. Ranking boards take into account your age and gender, body weight, and kettlebell weight.
Placement is different from your individual ranking. When you first place your event, it means that you have the highest number of copies compared to everyone else in your category (including gender, age, body weight), raising the same event with the same weight of the kettlebell. In addition, some organizations choose to use a formula to determine the top lifting factor in each case.
A Great Career Opportunity
GS training can be integrated into any training program and is particularly beneficial for other iron sports (strongman, crossfit, powerlifting) and sporting events (MMA, boxing, wrestling, judo). Some athletes may choose to train at the kettlebell athletes during their off-season.
A sport for everyone
One of the best things about kettlebell's sport is its accessibility – you do not have to be an elite athlete to get this sport. I've seen children aged five and 70 years old come out on the platform for the first time. All you need to get started is some kettlebells, a good kettlebell sports coach and patience and focus on developing your technique.
Whether you decide to enter kettlebell athletic competitions or just train for fun in the comfort of your own home or gym, I hope that this article inspires you to pick up a kettlebell and start dangling. Happy lifting!
Infographics courtesy of Chicago Kettlebell Club.
A message from GGS …
Understanding how to get more results in less time so you really enjoy exercise and have a life outside the gym is not difficult, you just have to understand the Blueprint and be willing to trust the process.
If you want to know:
- How much you have to practice
- What to do about exercise
- How to put it all together into a plan that works for you
The good news? It's simpler than you think!
Tell me how!