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Preparatory part.
- Walking.
- Walking on your toes.
- Walking on your heels.
- Walking on the outer and inner arches of the foot.
- Slow running.
- Run side step to the right and left.
- Running with a high hip lift.
- Race walking.
- Normal walking.
- Head tilts, etc. hands on the belt, one time - to the left, two times - to the right, three times - forward, four times - back.
- I.p. feet shoulder-width apart, hands in front of the chest; on the count “1-2” - jerks with your arms in front of you, on “3-4” – jerks with your arms while turning your torso to the right and left.
- I.p. feet shoulder width apart. Raise your right hand up, lower your left hand down. Hand jerks for two counts with a change of hands.
- I.p. feet shoulder-width apart, hands on the belt. On the count of “1-2”, tilt the body to the left, on “3-4” - to the right, “5-6” - forward, “7-8” - back.
- I.p. feet shoulder-width apart, hands on the belt; rotation of the pelvis to the left and right sides.
- I.p. feet shoulder width apart; bending forward; without bending your knees, perform three inclines
- Squats; arms extended in front of you, back straight, do not lift your heels off the floor.
Main part.
Benefits of the Kettlebell Snatch
- Increases the strength of muscles and ligaments.
- Develops speed endurance, as well as general endurance of the body.
- Improves the cardiorespiratory system by accelerating the heart rate and absorbing large amounts of oxygen.
- Improves grip, joint mobility, elasticity of muscles and ligaments.
- The exercise not only develops muscle volume, but also, due to the high intensity of execution, can burn subcutaneous fat.
Important! Proper breathing plays a huge role in the snatch. Under no circumstances should you hold your breath, otherwise the body will not have enough oxygen to perform the exercise efficiently and safely.
At the fixation point, you can perform several breathing cycles (inhale-exhale) if you need to restore strength.
General description of the quadriceps.
The quadriceps femoris (quadriceps) is a muscle that largely determines the appearance of the lower limb. The quadriceps plays an extremely important role in upright posture and, being one of the main “anti-gravity” muscles, keeps the knee from bending under the weight of the whole body. In the process of evolution, when the emphasis was shifted to walking and running, the quadriceps shifted the point of application of forces from the hip to the knee joint. The picture below clearly shows that the equivalent muscle in monkeys is more responsible for the thigh and does not require such significant force in the knee area.
Quadriceps femoris muscle In addition to changes in functionality, the quadriceps has undergone visual metamorphosis, becoming more elongated, which is associated, among other things, with changes in the size of the femur and the structure of the pelvis. The muscle consists, as the name suggests, of four heads:
- rectus femoris muscle;
- vastus medialis;
- vastus lateralis;
- vastus intermedius muscle.
Of these, only the rectus femoris muscle directly affects the hip joint. This is also due to the emphasis on the knee area to maintain upright posture.
Where to start for a beginner
Before starting a workout, you need to thoroughly warm up your muscles and joints . Be sure to stretch your muscles before and after exercise. Stretching will allow the muscles to remain flexible and elastic, which will further prevent injuries such as sprains and tears.
It is necessary to develop grip strength so that the hands do not get injured during jerking movements or even slow down progress in the exercise due to weakness of the ligamentous apparatus. Train your forearm along with your major muscle groups. Perform basic multifunctional exercises to develop strength not only in muscles, but also in ligaments.
To begin, practice snatches with light weights. Don't do the exercise for a while. Poor technique at high speed will not develop accuracy of movements, and in the future increasing the weight of the kettlebell will be impossible and very dangerous.
Work on your technique in the presence of a professional. Only after honing the correct movements, start working on speed, that is, a large number of repetitions in a short period of time.
Is this exercise effective for triceps? EMG method
There is a way to determine the electrical activity of a muscle during an exercise; Bret Contreras was the first to do this; after 2015, this is the most accurate way to determine the effectiveness of an exercise.
The method is called electromyography (EMG).
In July 2015, scientists from the Center for Practical Physiology (USA, Tennessee) conducted research that was aimed at identifying the best exercises for each specific human muscle.
For the triceps, the following data were obtained (in descending order from the best exercise):
- Extension of arms with a straight bar lying on a bench at a negative angle – 92%.
- Arm extension on a block (specifically with a V-shaped iron short handle) – 90%.
- Dips – 87%.
- Extension of arms with a dumbbell from behind the head, sitting on a bench – 82%.
The above data suggests that the exercise we are talking about today is in 4th place, but for the long head of the triceps, perhaps, and also in terms of “unusual sensations,” I think, in first place. But this is purely my subjective opinion.
One-handed kettlebell snatch technique
- Place your feet hip-width apart and turn your toes apart. Bend over and grab the handle of the weight with your hand.
- Keep your back straight. Bend your body by bending your knees.
- Swing your arm under your pelvis so that the weight passes between your thighs and under your buttocks.
- When swinging the weight forward, push with your pelvis and thigh so that your hands do not apply force to the swing, and the weight flies up from below by inertia on straight arms.
- At abdominal level (in the middle of the movement), perform a lift using the strength of the shoulder, moving the body slightly back. Undermining brings the weight back into a state of “weightlessness” to the top point - the weight is above the shoulder.
- At the top, straighten your elbow, but bend your knees into a squat position. The weight, describing a circle, rests on the forearm.
- When fixing, straighten your legs, keep your elbow and knees straight. The hand holds the arch with an underhand grip. The inner side of the palm is turned outward.
- Keep your arm above your shoulder joint, forming a straight line with your body.
- During the reverse movement, drop the weight with a straight arm, relaxing the shoulder muscles. The weight flies along the same trajectory, without a jerk; at the lowest point, bend over and pass the weight between your thighs. And again jerk up, using the pelvis and hips.
- Do the required number of repetitions, then in the air while swinging, change the grip of the arm to the other hand, and perform the same number of jerks.
- At the end of the exercise, place the kettlebell on the floor.
Cervical spine
1. “Cleaning feathers.” The chin slides down, touching the chest. The head follows the chin. The neck is somewhat tense. The bird cleans its feathers.
2. Tilt the head to the right and left with fixation of the shoulders. The spine from the tailbone to the back is constantly straight. The movements are smooth, the shoulders are absolutely motionless. We tilt our head and, without much effort, try to touch our ear to our shoulder (10-15 movements in each direction).
3. "Owl". The head is placed level (in the same plane as the back). Slowly we move our gaze to the right or left and turn our head behind it (all the way, as if trying to see what is going on behind us). Each time, try to gain a millimeter or two, but without much effort, not forgetting that you are not an owl after all. We make 10-15 movements in each direction.
4. "Pumpkin". Circular movements of the head. The neck serves as the tail of the pumpkin. The pumpkin head rolls over the shoulders. Without overexertion, but with sufficient effort from the neck muscles, we perform the mastered elements sequentially. “We clean the feathers”, we reach the shoulder with our ear, “turtle” - the chin touched the chest, aiming for the coveted navel, then we move to the other shoulder, touch it with the ear, then the back of the head went to the back - we pulled the head in as if into a shell - and moved to the next shoulder.
Anatomy of the quadriceps femoris muscle.
Heads of the quadriceps Rectus femoris muscle (m. rectus femoris). Beginning: • anterior inferior iliac spine (spina iliaca anterior inferior); • upper part of the acetabulum Features and functionality: • bipinnate, fusiform; • occupies a middle position; • extends the lower leg at the knee joint; • flexes the hip joint. The vastus medialis muscle (m. vastus medialis). Origin: • lower part of the intertrochanteric line; • medial lip of the rough line (labium mediale lineae asperae femoris). Features and functionality: • thick flat muscle; • occupies the anterior and medial surface of the thigh; • extends the lower leg at the knee joint. Lateral broad muscle (m. vastus lateralis) Origin: • greater trochanter; • intertrochanteric line; • lateral lip of the rough femoral line (labium laterale lineae asperae femoris). Features and functionality: • the widest of all heads; • located on the lateral and partially on the posterior surface of the thigh; • extends the lower leg at the knee joint. Intermediate broad muscle (m. vastus intermedius) Origin: anterior surface of the femur (below the intertrochanteric line, linea intertrochanterica). Features and functionality: • lies under the rectus femoris muscle in the form of a tendon-muscular plate; • extends the lower leg at the knee joint. Quadriceps attachment points Quadriceps attachment:
- all four heads form a powerful tendon that attaches to the patella and passes into the patellar ligament proper (lig. patellae);
- the patellar ligament is attached to the tibial tuberosity (tuberositas tibiae);
- Some of the tendon fibers of the vastus lateralis and vastus medialis muscles on the sides of the patella go down to the sides, forming the patellar retinaculum (retinaculum patellae).
Direction of quadriceps fibers.
If you look closely at the direction of the fibers, you will notice that together all the components of the quadriceps provide not just extension in the knee joint, but also control the knee in all three planes. Fibers go straight from top to bottom only in the vastus intermedius muscle, the medial and lateral muscles seem to cover the knee from the sides and have an oblique (slightly twisted) direction of the fibers, and the rectus femoris muscle has fibers that go obliquely to the sides. Quadriceps muscle fiber directions
Blood supply, innervation and lymphatic drainage of the quadriceps.
Blood supply occurs due to the medial and lateral arteries that bend around the femur (aa. circumflexae medialis et lateraris), which are branches of the deep femoral artery (a. profunda femoris), extending from the femoral artery (a. femoralis). The outflow of venous blood occurs through the named veins. Blood supply to the quadriceps The quadriceps is innervated by the femoral nerve (branch of the lumbar plexus, L2-4).
Innervation of the quadriceps femoris muscle Lymphatic drainage occurs through the superficial and deep inguinal lymph nodes (nodi inguinales superficiales et profundi), then into the lumbar trunk (truncus lumbalis), which (among other things) forms the thoracic duct (ductus thoracicus). Lymphatic system in the quadriceps area
