For the most part kettlebells are mainstream fitness items now. Most people have heard of them or used them, but most people are still unfamiliar with Kettlebell Sport.
One of the things we really like about kettlebell sport is how easy it is to get started with equipment, some workouts require lots of accessories like plates, barbells, racks, ropes and more. To start training for Kettlebell Sport you just need a kettlebell or two. Second, it is competitive, we are big believers in competitive fitness. Whether you are competing against yourself or others, competition brings out the best in most people and gives you something to work towards whether it is losing weight, improving strength or winning competitions.
The Basics of Kettlebell Sport:
- Endurance kettlebell lifting, lifters have 10 minutes to complete as many reps as possible.
- Efficiency and technique are important to maintain energy throughout set.
- Lifters compete in specific lifts with either one arm or two arms.
- Great goals to motivate your workouts.
- Blend of strength, endurance, balance and coordination in one workout equals efficiency.
- Build amazing mental tenacity, this carries over to other aspects of life.
The sport consists of three main lifts: the Snatch, Jerk and the Long-Cycle. Jerk and Long Cycle can be performed with one bell or two kettlebells of equal weight.
- Snatch: A single kettlebell is swung using one hand from between the knees to above the head in a single motion.
- Jerk: one kettlebells is grasped in each hand and swung to the 'rack position' at chest level, then jerked above the head. It can be performed with one kettlebell.
- Long Cycle: Two kettlebells are cleaned from knee level to chest level, then jerked to above the head. It can be performed with one kettlebell.
Classic competition format is usually composed of two to three categories; Biathlon, Long- Cycle and Snatch. The lifter is given ten minutes for each event to perform as many repetitions as possible.
- Biathlon involves the girevik (kettlebell lifter) performing a set of jerks for ten minutes, with at least 1 hour rest, followed by a set of snatches for ten minutes. Bells cannot be set down or the set is over. When using one bell, only one arm switch is allowed. Jerk reps receive one point. Snatch reps receive .5 points. Biathlon score is the combined jerk and snatch points.
- Long cycle involves the girevik performing a set of clean and jerks for ten minutes. Bells cannot be set down or the set is over. When using one bell, only one arm switch is allowed. Each rep is 1 point.
- Snatch is a ten minute set with only one arm switch allowed. Bell cannot be set down or the set is over. When using one bell, only one arm switch is allowed. Each rep is 1 point.