Shvung kettlebells: technique for performing press and push shvung, pros and cons

Athletes will always strive to progress and perform different exercises, introducing new effective techniques. One option to diversify your strength training and challenge your muscles in a new way is the Shvung Kettlebell. This is an excellent alternative to barbell swings, since it involves even more small muscles in the work when performing a more “inconvenient” exercise. Let's take a closer look at the difference between the push and push technique, and which is better to train with one or two kettlebells?

Analysis of the main errors

Basic mistakes

One of the main mistakes when performing kettlebell swings is transferring your body weight to your toes in the starting position.
This may cause you to lose your balance and fall forward. To correct this mistake, you need to control the kettlebell with your hands; under no circumstances let it run forward from you. And second, be sure to move your pelvis back when moving the weight down. The next mistake is rounding the back in any phase of movement, which leads to improper load on the spinal column, which can lead to injury. To correct this mistake, you need to constantly think that the chest should be directed upward and the back should be as rigid as possible. The shoulder blades should also be retracted. In this case, you will avoid such an annoying mistake as rounding your back.

Another common mistake when performing kettlebell swings is not tilting the kettlebell forward at the top position. This can cause the kettlebell to flip backwards in the top position and hit your hands or drag you down with it. To correct this annoying mistake, you need to have more control over the weight with your hand, and under no circumstances relax your hand, but keep your fingers tightly clenched. In this case, you can, while lifting the weight up, maintain the position of the body of the weight slightly forward.

The next mistake when performing kettlebell swings is insufficient straightening of the elbow joints in the top position. This is unlikely to cause you any injury, but your stabilizer muscles will not work to their full potential at this point. In order to correct this error, you need to additionally include the muscles of the deltas and triceps in the work. That is, additionally strain them in the upper position.

To correctly perform the full amplitude of the American swing, all joints of your body must be in line with the final position. Your hands should be behind your ears in the top position. There is another exercise - Russian swings, when you keep the kettlebell at eye level, but this is a different movement.

Another common mistake when performing kettlebell swings is early body tilt in the eccentric phase of the movement. It looks something like this: you lift the weight up, and then the first movement of the weight follows not the downward movement, but the movement of your body. And how can we fix this error? We need to be as careful as possible and we need to wait until the kettlebell drops parallel to the floor, and only then do a slight squat and a slight bend.

Experienced athletes identify a number of typical mistakes that beginners make when performing kettlebell swings. Among these it is worth noting:

Moving the projectile over too wide an amplitude, when it literally flies over your head. Such actions create excessive stress on the ligaments of the shoulder girdle. The right solution is to bring the weights to a level just above the chin. Relaxation of the gluteal muscles during the exercise. Making a mistake leads to loss of control over the movement of the projectile. Accordingly, there will be no talk about following the correct technique. Separation of heels from the floor surface. As with relaxing the gluteal muscles, failure to do so results in a loss of control. A heavy weight will begin to pull the body to one side. The back will automatically round, which can cause displacement of the vertebrae and injury. Performing an exercise without a proper warm-up

It is especially important to thoroughly warm up the muscles of the lumbar region, as well as to develop the shoulder and knee joints. Carrying out training if you have pain in the lower back or shoulder girdle. Do not start training with kettlebells if you experience the slightest discomfort in these areas.

A worsening situation often results in serious injury and the need for recovery over many months.

Separately, a few words should be said about the choice of equipment. When starting training, wear loose, non-restrictive clothing. During active swings of the projectile, the movements are explosive. The seams on tight clothes may simply not withstand the load and come apart.

What muscles work

By throwing the barbell over your shoulders, you engage the deltoids and arm muscles. Of the three bundles of our deltas, the front and middle ones work the most. Of the pectorals, their upper part. And from the muscles of the arms - triceps.

We considered only those muscles that are primarily responsible for pressing the apparatus upward. Shvungs would not be such if they did not involve the leg muscles. It is rising from a half-sitting position, due to the work of the quadriceps, that gives the weight an upward impulse, and allows you to lift a lot of weight. The trapezius and serratus muscles, contracting, keep the shoulder blades from falling and rotate them when raising the arms upward. And our core stabilizes the position of the body.

A little information

Shvung press with a barbell
Athletes and amateurs notice that when combining the press with a push push, the body independently adapts to the perception of large loads. The power zone in the bench press is necessary only for general stabilization. During exercises with a push press, it produces the main impulse when performing squats and lifting weights. The power zone in the push jerk will be required for the two-time squat, the ambassador and the final lift. Pelvic force increases with each of these activities.

The following conclusion suggests itself. The push press will help you lift a third more weight to a height than the horizontal press. At the same time, the push version will be 30% ahead of the bench press version in terms of load.

As a result, with the addition of the number and frequency of lifting the load, the pelvis is increasingly involved in the work, providing assistance in moving and holding the barbell above the head.

During the training process, it is possible to make the second squat deeper and deeper, even if the weight of the bar increases. As a result, the main part of the body movement will occur due to a significant squat with the barbell raised, and the sports equipment will be caught in a critically low position.

The squat is an important part of body movement. This is not a relaxation of the muscles, as it may seem from the outside, but their maximum tension to perform an explosive push. The stomach remains rigid so that the message can be carried out without delay.

The stomach remains rigid so that the message can be carried out without delay.

The stomach remains rigid in order to begin to carry out the message without delay.

Beginning of work

At first, it is advisable to train with a weight of 45 kg. Do a bench press or push 15 times, then rest for half a minute and continue the exercise, repeating it a total of five to six times. It is recommended to increase the weight load if you can do all 5 repetitions with only a short break between sets and in the absence of pauses after the push.

Sequence of actions and rejection of the impossible

Standing press → push press → push push. This procedure is repeated until the moment you have the strength to perform the bench press. Then you need to train until you have enough strength for the push press. The end result of the training will be 5 push-ups. The weight of the barbell increases when a total of more than thirty repetitions can be completed.

Generalization

Press press: a squat with a quick bend of the pelvis, a thrust associated with the rapid straightening of the lower limbs and straightening of the pelvis, a final push.

This shwung clearly characterizes the functionality of the movement called “from the core to the legs.”

Push push: first squat, subsequent push, bench press in combination with a squat (straightening the arms with the barbell up and lowering into the middle step), repeated lifting of the projectile, lowering the projectile to shoulder level, repetition.

This type of shung is a more complicated exercise in comparison with its bench press counterpart. Push pushes with increased load intensity can perfectly prepare the body in terms of physical development.

Overhead barbell push

This exercise is performed with a barbell positioned behind your head on the top of your trapezius muscle. The difference from the previous options is that the load and center of gravity shifts back, while the rear and middle bundles of the deltoid muscles, back and lower back muscles are activated, and the load on the triceps increases.

Overhead press press

Technique:

1. Step up to the racks and place the barbell on the top of your trapezius muscle. Place your palms slightly wider than your shoulders, but not too far or too close to your shoulders.
2. Remove the barbell from the racks and step back one step. Place your feet slightly wider than your hips for stability, but not too wide.
3. Squat down slightly, not like in squats, and exhale while straightening your knees and push the barbell over your head, placing it strictly above the top of your head with straight elbows.
4. As you inhale, gently accept the barbell onto your upper trapezius while sitting under the barbell again to protect your knees from shock and injury.

Correct technique for performing the exercise

Front squat with barbell

Your entire result depends on how unquestioningly you follow the technique of performing a bench press with a narrow grip and “catch” the contraction of the necessary muscle groups, whether it is aimed at developing strength indicators or gaining muscle mass.

Let's look at the most common option in gyms for correctly performing this exercise on a horizontal bench.

Initial position

Lie down on a bench so that the bar of the barbell is approximately at eye level. We try to bring the shoulder blades together, the back of the head and pelvis are pressed tightly to the bench, for greater control over the position of the body on the bench, statically tighten the buttocks. We press our feet firmly into the floor, it is advisable to do this with the whole foot, focusing on the heels - this way your position will be more stable, but this moment depends on the flexibility of your ankle joints. Wrap your hands tightly around the bar, using a closed grip. The grip width is slightly narrower than shoulder width. Your elbows should be slightly bent.

Straighten your elbows and lift the barbell off the rack using the force of your triceps. This moment is the most traumatic for our wrists.

Now place the barbell above your lower chest, just short of your solar plexus.

Begin to smoothly lower the barbell down until the bar touches your chest, taking a deep breath. The elbows should move as close to the body as possible, while placing them to the sides or trying to bring them inward can result in injury.

Barbell bench press

When you touch the bar to your chest, begin to press the barbell up, exhaling powerfully; pausing on the chest in the bench press with a close grip is not necessary, since here we are pursuing slightly different goals than developing the explosive strength of the pectoral muscles and shoulder girdle. At this point, you will feel a contraction of the inner chest and medial triceps. Perform one repetition, fully straightening your elbows and pausing for a second at the top point, then lower the bar to your chest again, trying to work in the same trajectory.

The technique of performing a barbell press with a narrow grip is shown in this video:

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If you want to increase the intensity of this exercise, try doing the bench press with a close grip, not fully straightening your elbows at the top and working without stopping in any position.

There is another variation of performing the barbell press with a narrow grip - lying on an inclined bench, however, this exercise has not gained mass popularity among gym goers due to its technical complexity. Indeed, it is quite difficult to “catch” the contraction of the muscle groups we need; with the correct technique, the load is accentuated in the middle of the upper chest, the so-called “collar”.

The main technical difference here is that you should try to place the barbell not on the lower part of the chest, but almost on the collarbone. In this case, it is not necessary to do the exercise in full amplitude (until the bar touches the chest), it is necessary to catch the point at which the section of the pectoral muscles that interests us will be stretched as much as possible, and try to stay in this position for a second or two - this way the contraction of the “collar” will be most noticeable . If you get a good feel for the biomechanics of the close grip incline press, your upper pecs will look really powerful and massive.

Alternative Exercises

The one-handed kettlebell push is aimed at developing the muscles of the shoulder body, as well as the trapezius muscles. In this section, we will look at exercises that can be used as a replacement or as an addition to the one-arm kettlebell push.

One such exercise would be the two-handed kettlebell push. The exercise is identical to the kettlebell snatch with one hand, the difference is the participation of two hands and two kettlebells, respectively. It is more difficult than the one-handed kettlebell push. First you need to master this exercise, then move on to pushing two weights.

Two-handed kettlebell push

Military one-arm kettlebell press. The exercise uses the same muscles as the jerk. The difference between pushing a kettlebell with one hand is the inclusion of the leg muscles in the work. When performing a military press, the entire load is performed by the shoulders and arm muscles.

One-arm kettlebell military press

An alternative to the kettlebell push can also be push presses. Here the main load goes on the deltoid muscles and back muscles. The supporting muscles will be the quadriceps and gluteal muscles. The exercise is simple, aimed at developing strength endurance.

Benefits of exercise

Sumo squats with barbell

The classic Russian apparatus is universal, and swings with a kettlebell are a multifunctional exercise. Therefore, the benefits of swings are enormous. This movement is mandatory in kettlebell lifting and is encouraged in CrossFit, mixed martial arts and other sports disciplines.

Benefits of kettlebell swings:

• development of explosive strength (primarily legs);
• strengthening all major muscle groups;
• development of strength endurance;
• preparing the body for squats, deadlifts and push-ups; this applies to both strength indicators and the technical side - with the help of swings, good technique is developed;
• improving the functioning of the cardiovascular system;
• the opportunity to diversify the training program.

There are many advantages. But you also need to remember about the limitations. Kettlebell swings are contraindicated for problems with the lower back, shoulder and hip joints, and hands. Pain or even relatively minor discomfort is a reason to refrain from doing this exercise.

How to implement it into training

It doesn't matter how many shells you use to shvung. The option of performing the shvung and the training goals play more here:

• If the training is aimed at developing strength and mass in the shoulder girdle, give preference to the push press. Thus, perform a low number of repetitions (6-10) for 3-4 sets.
• To develop maximum explosive power in training strength athletes and weightlifters, use the push push.
• In training the deltoid muscles, shvungs will allow you to load the anterior bundles, so it is better to combine shvungs with similar exercises at the beginning or middle of the workout after basic exercises with a barbell or in a Smith machine.
• If classes are aimed at developing endurance, then shvungs can easily be included in a complex of circuit training for all muscle groups, CrossFit WODs and HIIT. In this case, the number of repetitions increases and the weight of the equipment decreases.

If we talk about bodybuilding, then such exercises are rather pointless, since they do not involve concentrated execution, but inertia. If you want to comprehensively develop your body and its performance, then feel free to introduce shvungs into your training process.

Common mistakes

When performing kettlebell swings with two hands or training in another format, you need to avoid mistakes. Among the latest:

• performing swings if there are problems in the shoulder joints and/or lower back; ignoring this recommendation is fraught with aggravation of problems;
• training without warm-up; warming up is warming up the muscles and ligaments, preparing the body for hard work; 10-15 minutes of preparation, and you will not only protect yourself from injury, but also increase the effectiveness of the exercise;
• weakening of the buttocks at the top point, at which the deltoids take the main load; by relaxing the gluteal muscles, you lose control over the negative phase - the lowering is too sharp;
• too amplitude movement - the projectiles rise high above the head; for strength indicators and functionality, an excessive trajectory does not give anything, but the risk of injuring the shoulders increases;
• lifting heels off the floor; this leads to a loss of control over the kettlebell, as a result of which the apparatus outweighs the athlete - the back is rounded, and this is fraught with injury;
• moving away from one line of the neck and spine; it is impossible to look down or, especially, to throw your head back;
• shifting the “responsibility” for movement to the hands; Let us recall that for the main part of the trajectory, the role of the hands is reduced to fixing the projectile.

Why do metcons?

By completing metcons, you:

• push your body to the limit without using maximum weights and without risking injury;
• build up your endurance without risking muscle loss;
• You'll lose more fat than you would with the same amount of cardio or strength training.

The 2011 High-Intensity Intermittent Exercise and Fat Loss study found that high-intensity training is very effective for losing excess weight, especially visceral fat. , growing on internal organs.

Additionally, after a very intense workout, you release growth hormones. Therefore, if you give it your all, you can lose several times more fat than in the same amount of time spent on the elliptical trainer.

Execution technique

Despite the small working weights, this exercise has an extremely specific technique, with variability. Let's look at the classic technique for performing deadlifts with a kettlebell:

First you need to choose a suitable projectile. Take the weight with both hands and lock in the lower position. Check your back for arching and your legs for perpendicularity to your feet. Maintaining the arch, begin to rise with the kettlebell.

In this case, it is important to retract the shoulder blades back in the upper phase of the movement. The head should look forward and upward all the time. To shift the load on the femoral part of the legs, the pelvis can be tilted back a little more than when working with a classic deadlift. At the top you need to stay for 1 second, then begin the descent. During the descent, repeat everything in the same way in reverse order.

The main condition is to maintain a deflection in the back, which protects the body from various injuries and allows you to increase the effectiveness of the exercise.

During descent, repeat everything in the same way in reverse order. The main condition is to maintain a deflection in the back, which protects the body from various injuries and allows you to increase the effectiveness of the exercise.

One leg variation

The technique of performing deadlifts with a kettlebell on one leg is primarily intended to intensify the load on the back of the thigh. In addition, due to the shift in load and body position, the quadriceps of the leading leg are additionally involved, which moves the deadlift from the category of exercises for the back to a profiling exercise for the legs.

1. Hold the weight with both hands.
2. Place one leg slightly back. Keeping your back arched, slowly begin your ascent.
3. In the process of lifting the body, the non-dominant leg should move back evenly, making an angle of 90 degrees.

Otherwise, the execution technique is completely identical to the classic deadlift.

Don't forget about breathing. While moving up, you need to exhale. At the same time, in the upper amplitude you can take not one breath, but several.

Selection of weight and grips

Despite the fact that deadlifts with kettlebells are much lighter than classic ones, the working weights need to be selected with some adjustment. In particular, for beginner athletes, the recommended weight is 2 weights of 8 kg, or 1 weight of 16 kg. For more experienced CrossFitters, the calculation is based on working weight.

For those who typically lift weights of 110kg or more, the recommended weight for both kettlebells is 24kg. 3-pound weights are rarely found in the gym, but they can also be used. For those who work with weights over 150 kg, the weight of the projectile in each hand should be 32 kg.

For those who have not reached a working deadlift weight of 60 kg (with a stable, stable technique), it is better to avoid training with kettlebells for a while, since the muscular corset may not be able to cope with stabilizing the load, meaning that the stronger side of the back (usually the right) may outweigh, which will lead to microluxation of the spinal disc.

How does metcon training differ from others?

The term metabolic conditioning first appeared in an article by Arthur Jones in 1975. He determined What is the difference between metcon and HIIT, and why do they matter in your training? metabolic conditioning training as the ability to work at high intensity for extended periods of time.

When training using this system, the athlete must move from movement to movement with minimal rest, adhere to a clear repetition pattern and maintain good technique.

Metcon trains both strength and endurance, has little or no rest time, and allows you to pump up your body faster than regular strength training.

In addition, in metcon there is always an opportunity to track your progress: time yourself or count the number of repetitions and each time do a little more than the last, or compete with friends.

Shvung kettlebell press: exercise technique

November 24, 2014

Home » News

Published: 09/01/2018

Strength exercises with kettlebells - Presses and Shvungs! New achievements and GOALS! Kettlebell strength workout!

The Push Press Kettlebell is a functional strength exercise that involves lifting a kettlebell overhead with a slight squeeze at the top of the amplitude. Can be performed with either one or two weights.

When working with a kettlebell instead of a barbell, we use a large number of stabilizer muscles, and the work is more complex in nature - almost all large muscle groups of our body are loaded.

The technique of the push press with a barbell and with a kettlebell is quite similar, but you can’t do without some features - this is what our article will be about.

Military press, Shwung press, Shwung push - what is the difference, the technique of performing with a kettlebell!

We will also look at: What are the benefits of the kettlebell shvung press; How to properly perform a kettlebell push press; CrossFit complexes containing this exercise.

Benefits of exercise

What is the benefit of performing a kettlebell push press? The exercise perfectly develops the strength of all the athlete’s large muscles, so it is often performed in a power style (for a small number of repetitions).

However, no one forbids you to take less weight and do more repetitions, which is ideal for CrossFit training. Standing kettlebell press.

Exercise technique, mistakes, recommendations!

Main muscle groups worked: quadriceps, glutes, deltoids and triceps. It is necessary to have a sufficient level of stretching in them in order to perform the exercise technically correctly, without experiencing discomfort in the muscles, joints and ligaments.

Exercise technique

The kettlebell shvung press can be performed with either one or two kettlebells; accordingly, the technique for these two varieties will also be different.

With 1 weight

Let's start with a single kettlebell push press:

Take the starting position: feet slightly wider than shoulders, toes turned to the sides, back straight, pelvis moved slightly back. Take the weights from the floor with one hand, maintaining the correct body position. Position yourself so that the weight does not weigh you in its direction; the bottom of the spine should not be “rounded” to the side.

Perform one kettlebell clean on the chest. To do this, you need to set the inertia a little by rocking the pelvis and make an explosive upward movement; all that remains is to “accept” the weight and fix it. You can help yourself balance with your free hand by extending it to the side.

Do squats to about half the amplitude and get up from this position as quickly as possible, while simultaneously pressing the weight up with the force of your shoulders.

The higher the weight rises, the more we need to push it up; in the last 5-10 centimeters, the inertia is already extinguished, and we only have to fully straighten our arm using the force of the triceps. Lower the kettlebell back to your chest and perform another rep.

With 2 weights

Double kettlebell press technique:

The starting position is the same as in the previous version. Lift the weights off the floor, holding them at a symmetrical distance from your body. Perform weight cleans. The movement is carried out by swinging the lower back and engaging the quadriceps in the work, as in the shvung of one kettlebell.

But here you need to make a slight bend in the lower back and lean back slightly when you take them, otherwise you won’t be able to take a stable, stable position. We do a squat and press the weights up when standing up. This aspect is somewhat simpler than in a single kettlebell shvung, since the kettlebell does not outweigh us, and the body does not lean to the side after it.

The biomechanics are the same as in the barbell push press. Lower both weights to your chest and repeat the movement.

Crossfit complexes

In these complexes you can choose whether to perform a shvung with one or two kettlebells. For more complete development of the athlete in terms of comprehensive development and functionality, I recommend alternating these options at each training session.

Thirty Victories Perform 30 kettlebell presses, 30 calf raises, 30 burpees, 30 pull-ups, and 30 deadlifts. Only 3 rounds.

Double Chocolate Stout Perform 5 kettlebell swings and 5 burpees. The goal is to complete the maximum amount in 10 minutes.

Terminator Perform 20 pull-ups, 7 kettlebell presses, and 20 burpees. Only 6 rounds.

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Work of muscles and joints

The exercise is basic, so a whole cascade of muscles receives the load, but how intense the load will be for a particular muscle group depends on what type of push-ups you will perform. In the push press, the main load is placed on the shoulders and legs, while in the classic press the abs and long back muscles also participate. Of course, the abs and extensor muscles are involved in both exercises, but in the classical technique they take on a much greater load. From this it follows that shvungs require the athlete to have general physical fitness, otherwise you will simply injure ligaments, tendons, joints and, most importantly, the spine.

Shvungs are a jerk exercise because their goal is to lift maximum weight, and not to specifically target a specific muscle. In this regard, the athlete will be required to have extreme muscle coordination to keep the load in the muscles, and not distribute it between the ligaments and joints. But, if you do everything correctly, then shvungs are not dangerous, since the load is distributed between almost all joints. Knee joints, shoulders, elbows, lower back, even ankles are involved. we emphasize once again that a large number of working joints is not only a plus, but also a criterion of preparedness.

Exercise technique

It is advisable to imagine a long cycle push in the form of two phases: directly pushing two weights from the chest and taking the weights into a hanging position on straight arms, followed by a clean to the chest.

This short video clearly demonstrates the basic positions of an athlete when performing a long cycle push of kettlebells:

Lowering weights to the chest

Traditionally, the exercise technique is considered from the moment the weights are lowered onto the chest: the arms are relaxed, and the weights are lifted onto the chest under the influence of gravity. When we take weights to the chest, we need to do the following:

• bend your knees slightly, absorbing the load on the hip and knee joints;
• slightly tilt the body back, thereby absorbing the load on the lower back.

Lowering the weights to a hanging position

The next stage is a direct continuation of lowering onto the chest. We push the weights away from the chest with our body, without spreading our arms. At the same time, under the weight of the weight, we move the body forward following the weights, while slightly bending the knee joints. The arms should be relaxed up to waist level; when the weight is removed from between the thighs, the hands should be rotated so that your thumbs look forward and upward - this will prevent the arms of the weights from turning in the palms and rapid fatigue of the fingers.

Swinging kettlebells back

The backswing of kettlebells begins with the fact that we have turned our hands as mentioned above. At the same time, the forearms touch the stomach, we move the body forward by bending the hip and knee joints, it is recommended to keep the lower back bent and fixed. The extreme position of the weights behind your back is called “back dead center”.

Detonation

Detonation is that stage of the exercise when the weights are given inertial acceleration, due to which the projectile is directly pushed out. By extending the joints of the legs, as well as adding hips to the forearms, we bring the weights to approximately eye level and move on to the final stage of the exercise.

Throwing weights onto the chest: when the weights reach a given point, the arms move forward a little, as if sticking between the arms of the projectiles, and the elbows bend, thus the weight of the weights is distributed between the shoulder and forearm, the elbows rest against the crests of the iliac bones.

Push

The push is carried out due to the powerful continuous extension of the legs and joints of the arms - the impulse to the projectile is given during the extension of the knee and hip joints, the better this movement is worked out, the less load falls on the muscles of the arms and upper shoulder girdle and, accordingly, the more repetitions of a given exercise you can do.

It is advisable to learn the exercise in parts, as described above.

Detailed execution technique with error analysis in this video:

Analysis of the exercise

What muscles work

1. The main ones are the entire array of deltoids and triceps;
2. Accessory muscles – core, biceps, latissimus dorsi and trapezius muscles

Advantages

• The exercise comprehensively develops the muscles of the shoulder girdle;
• Teaches how to assemble the body under weight, can be used as a special preparatory exercise for exercises with a barbell, both vertical presses and front squats;
• Works through all stabilizers;
• Develops the strength of the arms and shoulders evenly, helps get rid of natural distortions;
• Less traumatic for the shoulder and elbow joints than the classic military bench press;
• May help improve bench press results by developing triceps;
• Allows you to improve the functioning of the shoulder joint under load and its mobility.

Flaws

• Requires advanced dexterity skill. Kettlebells are a projectile with a shifted center of gravity; it will be difficult for a beginner to handle them;
• May not be safe if performed with serious technical errors;
• In poorly equipped gyms or at home, requires exceptional technical skills to progress the scales. Too large a step between the weights of the weights can provoke problems with increasing working weights.

Preparation for execution

Requires aerobic warm-up in a small volume and joint exercises with special attention to warming up the hands, shoulder joints and elbow joints. Warm-up sets can also be included in the plan; they should be performed with lighter weights. It can be performed with dumbbells if there are no lighter weights in the gym.

Proper execution

• The starting position should be taken with a tucked stomach and tense buttocks. The athlete's body weight is projected onto the middle of the arch of the foot, and not onto the toe or heel;
• The elbow can either rest on the side or remain suspended, the main requirement is not to shift the body weight too much to the side;
• The press starts with a smooth extension in the elbow joint; you should not push off from the side with your elbow;
• When starting, the body weight falls on the heels or the middle of the arch of the foot, but not on the toe;
• The kettlebell should not be actively thrown back; it should move along a natural trajectory;
• The handle of the projectile should be squeezed tightly with your fingers, the grip is closed;
• There is no need to rest the handle on your knuckles or fingertips.

Kettlebell PRESS RULES (competitions)

Technical errors

• Leg kicks, toes, knee extensions;
• Performing bench presses using the squat technique;
• Abduction of the arm to the side along with the projectile, distortion in the elbow and forearm;

Tips for Effective Execution

• The weights are taken from the floor using the squat technique. To do this, place the projectile between your legs, grab its handle with a straight grip, bend your knees and straighten your back. Then, due to simultaneous sharp extension in the hip and knee joints and flexion at the elbow, the weight is taken to the shoulder;
• Your feet can be placed a little wider or shoulder-width apart. With wider feet, the body position will be more stable;
• When lowering, slight bending of the knees is allowed, the so-called “cushioning”;
• Presses, like other unilateral exercises, require full concentration and should always be performed with the “weak” hand. Usually the left one is weaker, but it can be the other way around. Perform all repetitions with your weak hand, and then all repetitions with your strong hand;
• The handles of the weights can slip a lot. Typically, gymnastics or weightlifting magnesium is used to prevent this unpleasant effect and prevent calluses.

Ballistic exercises with kettlebell

Ballistic exercises like these are a great way to build a strong back, core, and arms. Keep your core engaged throughout the exercise to relieve pressure on your lower back. Additionally, you strengthen your grip and forearm.

Performance:

1) stand over the kettlebell, knees slightly bent; 2) keeping your back straight and your core tense, take the weight and lift it with a sharp movement (as if throwing it up); 3) while the weight is rising, quickly change your hand and, catching the weight with your other hand, lower it down; 4) change hands every time you lift the weight; repeat as many times as necessary.

Advice. Try to do these movements where dropping the weight will not damage anything.

Common mistakes

Shvungs are by no means the most technically simple exercise. Mastering, especially the push version, sometimes requires months of training and, preferably, the participation of a competent trainer.

Those who decide to study on their own usually make the following mistakes:

1. They perform military presses instead of push-ups, completely forgetting about footwork.
2. When performing the bench press version, they sit under the barbell, relieving the load from the shoulders.
3. Slowly lower the weight down and do not absorb its landing with a small half-squat.
4. Do not straighten your arms at the elbows, keeping them slightly bent.
5. Bend your back to make it easier to press the bar by connecting your chest to the work.
6. They neglect warm-up or spend insufficient time on it.

All of these mistakes can ultimately lead to injury and a long absence from your training schedule. So be careful, friends!

Jerk

The next exercise in classic kettlebell lifting is the kettlebell snatch.

The snatch can, as described above, be included in the classical combined event program along with the clean and jerk - for men - or be represented as a separate competitive exercise for women.

The snatch, unlike the clean and jerk, is performed with one kettlebell for 10 minutes with each hand alternately. When performing a snatch, only one change of hands is allowed.

So, jerk.

When performing a snatch, the athlete begins the movement from the initial “kettlebell down” position. In the trajectory of movement of the weight in a snatch, we can conditionally distinguish 4 points: the point of swing, the point of detonation of the weight, the point of inserting the hand into the arch of the weight, and the end point - the point of fixation of the hand with the weight.

Let's take a closer look at the entire trajectory of the weight's movement. The swing point is the extreme point from which the forward and upward movement of the weight begins. To perform the exercise most effectively, this point should be located as far back as possible between the athlete’s legs.

This is necessary for maximum inertial force when moving the weight, in order to reduce the load on the arm muscles. So, from the point of the swing, the weight begins an inertial movement forward and upward.

However, the force of inertia is not infinite and the weight sooner or later slows down and stops its inertial movement.

The point at which the inertial force stops moving the weight is the point at which the weight explodes. At this point, the athlete begins to apply his own effort to further lift the projectile. So, what are the actions of the athlete when the trajectory of the weight reaches the detonation point?

When the trajectory of the weight reaches the detonation point, the athlete must make certain efforts to ensure its further movement. At the point of detonation, the athlete makes a sharp reverse movement of the shoulder joint of the arm with the weight back and up, which creates additional force for further movement of the weight.

The next point of movement of the weight is the point where the hand is inserted into the arch. This happens when the projectile is at the level of the athlete's head.

Pros and cons of shvungs with a kettlebell

Pros:

• Develop strength, endurance and coordination of the muscles of the shoulder girdle and legs.
• They allow you to load the smallest stabilizer muscles, in contrast to the variants of shvung with a barbell.
• Improves the athlete's explosive qualities, helping prepare for more complex weightlifting techniques.
• They perfectly develop the muscles of the shoulder girdle, improving relief and developing mass, depending on the implementation of various training modes (mass or endurance).

Minuses:

• The exercises are dangerous because they involve jerking and impulsive movements. Also, using large weights (weight over 16 kg) can put excessive strain on joints, muscles and tendons.
• Exercises are performed due to inertia, so it will not be possible to develop high-quality muscles for the purpose of competing in bodybuilding competitions, since concentrated muscle development is impossible here.

Conclusion

Today we looked at a difficult exercise that is rarely found in gyms. As a rule, it is used by representatives of power sports. If you are not one of those, then this exercise is most likely of no use to you. Although you can easily diversify your workouts by adding it to your program, just contact a professional to set up the technique!

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