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Tikhonov, Vladimir Fedorovich Sukhovey Anatoly V. Leonov Denis


kettlebell Lifting

Teaching motor actions and TRAINING METHODS

Lifting Teaching motor actions and TRAINING METHODS ASSEMBLY FSK ® 2011 "Basics of Kettlebell Lifting:


"Basics of Kettlebell Lifting: Training motor actions and training methods": OAO "Publisher" Soviet Sport ".

105064, Moscow, ul. Kazakova, 18 Tel. / Fax: (499) 267-94-35, 267-95-90. Moscow; 2009 ISBN 978-5-9718-0374-4



The training manual reveals the history of the development of kettlebell lifting in Russia, actual problems of this sport. The first covers the basics of kettlebell lifting technique in terms of biomechanics of motor actions in competitive exercises. Of particular importance is the coordination of motor actions and breathing, that is, from the point of view of the authors, the basis of increase of productivity in weightlifting. It provides both general and specific methods of teaching and training in weightlifting, the relevant basic theory and methods of physical culture.

The manual is intended for students of higher educational institutions, sports high schools and faculties of physical education, teachers, physical education teachers and coaches youth sports schools and clubs of physical preparation.

Approved educational-methodical association of higher education institutions in the field of physical culture of the Russian Federation on Education as a textbook for educational institutions of higher education engaged in educational activities in the direction of 032 100 - Physical Education


Weight lifting does not require special conditions for training, it is possible to engage in an open area outside, in the room, gym, army barracks and in the cabin of a warship. The peculiarity of this kind of sport is the fact that many weightlifters Tutor. But existing methods of teaching and training is largely empirical, what confirmed scientific theory, scientific experiments and calculations. There are quite contradictory information about the methods of training in kettlebell sport associated with the methodological inconsistency the provisions of physiology and sports pedagogy. Not developed a theory about the biomechanics of motor actions in the exercises of kettlebell lifting, no video recordings of classical exercises performed by the leading athletes in the world and Russia,

A limited number of the available literature to organize and conduct training in weight lifting was the reason for creating this tutorial. For several years, we have conducted research and scientific experiments, video various Russian and world championships.

The purpose of this tutorial is to prepare young students - kettlebell enthusiasts and beginners weightlifters to the first successful performance in competitions.

The manual is also intended for students of sports high schools, faculties of physical education and teachers, physical education teachers and coaches youth sports schools and clubs of physical preparation.

According to the authors, the provisions of the kettlebell sport practice, as set out in the manual, will help them expand the theoretical, methodological and practical knowledge in the multifaceted field of kettlebell lifting.

Studies by the authors at this time covers a small range of issues of theory and methodology of sports training, biomechanics and exercise physiology relating to the kettlebell lifting. Nevertheless, with practical experience, scientific observations and experiments allow us to speak about the problems of kettlebell lifting a language accessible to a wider audience.


The authors hope that the situation in biomechanics, sports training techniques that are presented here will be useful for professionals working in the field of mass physical culture and sports. Along with this, you should also refer to the opinion of other kettlebell sport professionals in the planning, improvement of exercise equipment, development of physical qualities, training methods, and so on. N., Set out in a few literature. Do not take the position given in this tutorial for absolute truth. Kettlebell lifting is developing rapidly. What today is true, in a year or two may become archaic.

As the honored master of sports of Ukraine, one of the strongest weightlifters of the world VY Andreychuk (2007), sports equipment is continuously improved. Modern technology push and jerk of the weight is significantly different from what it was a few years ago.

For example, the technique of exercise push and jerk the late 80's and early 90-ies of the last century, presented in the literature (Polyakov VA, Nikolaev VI, 1988; Zaitsev Yuri Ivanov YI Petrov VK., 1991; etc.) is quite different from the present art these exercises (see Appendix 1, Figure 1 and Figure 2)

exercise equipment, as the most important factor in increasing the results became more sophisticated (see. Annex 1, Fig. 3-12). In today's weight-lifting exercises results in many times greater than previous records.

The authors are convinced that the amateur sport of kettlebell engaged "for himself", a lot of losing. Participation in the competition, communicating with people, which some interests are combined, much to enrich the lives of modern man. Thanks to a conscious purpose, persistence, and perseverance preparation for competitions will not seem endless and exhausting labor. Training, organized on the basis of the experience of previous generations, the theory and methodology of kettlebell lifting, engaged bring satisfaction derived from hard but pleasant work, and lead to high results in competitions.

By publishing the enclosed CD-ROM, on which the text of the manual is interactive, hyperlinked to the pictures in text and video performances of athletes.

The authors express their deep gratitude to the Vice-President of the Russian Federation of Kettlebell Lifting IP Malt and BN Glinkin, VN Gomonova, AP Malkov, SN Mishin, OV Immodest, VL Solovyov, VB Shvanevu and other leading experts in weight lifting for the close cooperation in the ongoing scientific and methodical research on the theory and methodology of kettlebell lifting. It is impossible to overestimate the support in our humble beginnings on the part of prominent athletes weightlifters SA Kirillov, SL Rudnev SV Merck-ling, IV Morozov, IN Denisov and help all the athletes and coaches of the Russian team and their contribution to the development of Russian and world kettlebell lifting.

Chapter 1

Development of kettlebell lifting in RUSSIA

Every sport has its roots. Some species only in its infancy, and other origins begin in the distant past. VS Stories, long time head of the All-Russian, and then the International Federation of Kettlebell Lifting, shared way of formation of kettlebell lifting on the three periods (VS Tales,Tales,Tales, 2004).2004).2004). 1st1st1st PeriodPeriodPeriod --- fromfromfrom thethethe endendend ofofof thethethe XVIIXVIIXVII century,century,century, whenwhenwhen thethethe weightweightweight ofofof thethethe weightweightweight 1,1,1, 2,2,2, 333 poundspoundspounds werewerewere usedusedused tototo demonstratedemonstratedemonstrate thethethe strength,strength,strength, prowessprowessprowess atatat variousvariousvarious festivals,festivals,festivals, fairs,fairs,fairs, andandand laterlaterlater --- ininin circuses.circuses.circuses. 2nd2nd2nd PeriodPeriodPeriod --- fromfromfrom 242424 OctoberOctoberOctober 1948,1948,1948, whenwhenwhen MoscowMoscowMoscow hostedhostedhosted thethethe 1st1st1st All-Union competition of athletes, whose program included a competition-pound weights. And although the competition rules have been designed not to miss sports classification, contests began wearing a systemic nature. They were under the auspices of the experts of weightlifting,weightlifting,weightlifting, whichwhichwhich sawsawsaw competitionscompetitionscompetitions weightliftersweightliftersweightlifters meansmeansmeans ofofof attractingattractingattracting youngyoungyoung peoplepeoplepeople tototo employmentemploymentemployment bybyby weightlifting.weightlifting.weightlifting. ThirdThirdThird periodperiodperiod --- sincesincesince 196219621962 - the modern history of kettlebell lifting, when the first competition rules were developed, weight-lifting has been included in the classification of sports national sports in Russia, Ukraine, and then in the other republics of the former USSR.


VA Poles and VI Nikolaev (1988) in his book "Kettlebell lifting" describe the 1st All-Union competition of athletes, which was held in

Moscow in 1948. Athletes competed in a dash-pound weight with one hand and push in the two weights from the breast in weight categories

to 60,

70, 80 and more than 80 kg. In the weight category up to 60 kg won Muscovite Grigory Konovalov. His results: jerk - 28 lifts, push - 7 lifts. The weight up to 70 kg defeated Ivan Solomaha (Vorochilovgrad). His result in the snatch - 23 and 15 in the clean and jerk lifts. The strongest in the weight category up to 80 kg became Leningrad Alexander Lavrentyev with a score of 30 runs and 13 lifts from the chest. Nicholas Bol'shakov from Tchkalov showed the best result in the snatch - 33 and inclines from the breast - 19 (Polyakov VA and VI Nikolaev, 1988).

On the basis of the few available available literature on the weight-lifting, we can conclude that as a separate sport, he began to take shape in the late 40-ies of the last century. However, the period of formation of the modern kettlebell lifting many authors (Polyakov, VA and


Nikolaev, 1988; Tales of VS., 2004; and others) consider the 60 years, when in the RSFSR, the Ukraine, Lithuania, in the rural collectives


our country all the competitions have become more frequent.

In the 70 years of the tournament have become traditional meeting of fans of kettlebell lifting in rural areas of the RSFSR, Ukraine and Lithuania. Competition dedicated to the memory of famous people in our country. For example, in Lipetsk weightlifter competed for prize

twice Soviet Union Hero pilot Stepanischeva M., Kazan - Nikolaev, 1988).

For circus entertainer prize athlete I. Zherebtsova etc. (Polyakov VA and VI

Until the mid-80s exercise kettlebell lifting competitions were held on different rules. In order to popularize among all segments of the population rules have changed in the direction of simplification.

In many sports for a long time exercises with weights used by athletes as a means of developing and improving various physical properties. They are used with great success and now. However, to receive the honorary title of master of sports of the USSR, and proudly wear a silver badge, lovers of kettlebell lifting was necessary to engage in other sports, such as weightlifting.

This lasted until 1985. Kettlebell lifting has been included in the One-Union sports classification 1985-1988 gg. edinopravny like with

other sports. As the authors note, VA Poles and VI Nikolaev (1988), at the Weightlifting Federation of the USSR was established commission

of kettlebell sport and athletic gymnastics. Force enthusiasts (BA Vyšniauskas, Voropaeva V., V. Polyakov, V. Rasskazova) have been

developed all-Union competition rules and classification standards (including the specification, which gives the right to give the honorary title

of master of sports of the USSR).

The efforts of both professionals and kettlebell enthusiasts became the first Soviet championship in

Lipetsk in November 1985. Soviet Union become champions: M. Rodionov (up to 60 kg, Lipetck) Usenko F. (up to 80 kg, Sumi) A. Shennikov Mo (up to 90 kg, Perm), S. Mishin (St 90 kg, Kaluga. ). Sergey Mishin in this tournament pushed from breast two-pound weights

100 times (Polyakov VA and VI Nikolaev, 1988). The popularity of kettlebell sport is increasing every year. In the championship of the USSR

in 1987 was attended by 223 athletes from 14 Soviet republics.

Last USSR Championship was held in Alma-Ata in 1991. The last champions of the USSR were: Sergey Mishin (Russia), Shvidky Viktor (Ukraine), Roman Mykhalchuk (Ukraine), Alexander Malkov (Russia), Sergey Ovsyankin (Russia), Gula Dmitry (Belarus).

In 1992 he opened the CIS championship in Brest was held.

The handbook Russian Federation of Kettlebell Lifting 2002 chronicle


Russian weightlifting championships in biathlon conducted since 1984. November 26, 1984 in the city of Orenburg, the first official championship of Russia in three weight categories: 60, 80 and over 80 kg. The first champions Russia according to weight categories steel Zepelev (Kirov) - 64 lifting Rakhmanov (Perm) - 105 rises and Mishin (Kaluga) - 131 rise in the double event. Looking ahead, we can say that the legendary Sergei Mishin, speaking at the Russian championship in 2005, one exercise showed the result of 160 push ups and became the champion in the weight category over 90 kg at the age of 47 years. One can only wonder such a phenomenal sporting longevity. In the overall classification he came second, behind Anton Anasenko twenty-six (Omsk), champion in the weight category up to 90 kg with the result in the clean and jerk - 164 lift.

In 1987 it was decided to establish an independent Union of Kettlebell Lifting Federation. The first chairman was elected VK Schankin, supervised weight-lifting in the USSR Weightlifting Federation.

In the early 90-ies of the last century, the legal successor of the All-Union Federation of kettlebell sport was the International Federation of Kettlebell Lifting (IFESCCO). October 29, 1992 held a founding conference, which was dismantled Union Federation of Kettlebell Lifting, and elected a new management team of the International Federation of kettlebell lifting. He was unanimously elected president of the Federation of Tales of VS 20-21 November 1993 1st World Championship was held in kettlebell sport and began a new stage in the development of kettlebell lifting [].

From 1975 to 1997 the All-Russian Federation of Kettlebell Lifting headed Tales Vladimir Semenovich, master of sports of the USSR,

Honored coach of Russia,


international category. From 1992 until 2002 he was the permanent president of the International Federation of kettlebell lifting. Headquartered IFESCCO was in the city of Lipetsk. Currently, the President is IFESCCO Sherbina Yuriy (Ukraine) [http: //].

Russian Federation of Kettlebell Lifting from 1997 to 2005 headed the stretch Ponarsky Kadets. Headquartered VFGS was in the city of Rybinsk. January 28, 2005, was elected the new president VFGS - Malkin Vitaly Ivanov, a member of the Federation Council of Russia.

Chairman of the Board of the European Union of Kettlebell Lifting, and vice-president of the Russian Federation of Kettlebell Lifting is currently Solodov Igor Petrovich (Leningrad region, Gatchina).

For more information about the All-Russian Federation of kettlebell lifting structure, the rules of the competition, the position of the RussianRussianRussian competitions,competitions,competitions, etc.etc.etc. CanCanCan bebebe foundfoundfound atatat http://www.vfgs.ruhttp://www.vfgs.ru

Since 1998, Russia began to hold championships in a push of two weights on a long cycle. The first championship was held February 20-22, 1998 in St. Petersburg. Cup held in seven different weight classes with weights 32 kg. Winners in weight categories are: E. Lopatin (60 kg, 54 lift) Khabarovsk; A. Miller (up to 65 kg, lifting 63), St. Petersburg; E. Batalov (70 kg, 62 lift) Tyumen; Leonov (75 kg, 83 rise), Chita; S. Rachinsky (80 kg, 79 lifts), St. Petersburg; S. Hozey (90 kg, 86 lifts), St. Petersburg; S. rafters (communication. 90 kg, 83 lift) Tyumen.

Championship of Russia among the youth have begun since 1999 (22-23 May, Babaevo). Champions in 1999 were: Vyacheslav Fetisov (up to 60 kg, lifting 83) Yelets; E. Yakovlev (65 kg, 148 lifts) Rybinsk; Atlaskin A. (70 kg, 167 lifts) Cheboksary; R. Kutushev (75 kg, 153 rise), Biysk; Kornilov (80 kg, 162 lift) Babaevo; A. Anasenko (up to 90 kg, 178 lifts), Omsk; D. Strokatov (communication. 90 kg, 144 rise), Surgut.

Kettlebell sport in Russia and engaged women. In November 2001 in the Vologda region Babaevo Russian championship was first held among women in three weight categories - 60, 70 and over 70 kg. Competitions were carried out in a single exercise spurt with weight of 16 kg, count a number of liftings of two hands. champions in


all weight categories are representative Altai edge: E. Kapustina (60 kg, 213 lifts), S. Ches-NOC (70 kg, 191 rise), S. Ekimenko (over 70 kg, 186 rises.).

To enhance the entertainment events, many leading weight lifters, among them the Honored Master of Sports of Russia Sergei Raczynski, have offered to enter into the competition program of holding relay races on the classic push and long cycle. Relay began to carry out in the conclusion of the competition. Under the terms of the relay, each team member for three minutes at a maximum rate of performing upgrades, while competing with members of other teams. To determine the winning team takes into account the total number of lifts of all team members. Relay in 2002 were included in the program of the championships, cups and championships of Russia.

The inclusion of kettlebell sport in the I Summer Games of pupils of Russia took place in 2003. It testifies to its high significance in promoting health and physical development of young people in school (Ponarsky MI, 2003).

Due to the increased load on the athletes during performances in the classic combined event, when in each weight category in one day competitions are held in the classic clean and jerk and the snatch, experts have begun to look for ways to reduce the maximum loads experienced by athletes weightlifters.

According to VS Rasskazova (2004) 2 of the exercises on the background of incomplete recovery can lead to serious negative consequences related to health sportsman and weight-lifting of the discharge becomes available in the complex, technical sport. Indeed, over 10 competitive minutes of time leading athletes in one exercise, push lift up to 10 tons or more. Many seminars and conferences VS Rasskazov raised the question: why can not be conducted only in individual performances in the clean and jerk and the snatch?

The answer to this question was the first championship of Russia of 2005 in separate exercises and push jerk (Jan. 28-29, Rybinsk). However, the strongest remain strong and a form of the competition.

InInIn thethethe weightweightweight classclassclass upupup tototo 606060 kgkgkg

actingactingacting combined,combined,combined, 111 andandand 222 placesplacesplaces divided:divided:divided: VyasheslavVyasheslavVyasheslav IlinIlinIlin (Rybinsk)(Rybinsk)(Rybinsk) --- 111 ininin thethethe jerkjerkjerk (101(101(101 climb)climb)climb) 222 ininin thethethe

snatch (123 rise [65 + 58]); Eugene Lopatin (Saint Petersburg) - 1 in the snatch (135 lifts [72 + 63]) 2 in the push (lift 91).

InInIn thethethe weightweightweight classclassclass upupup tototo 656565 kgkgkg

SpeakingSpeakingSpeaking ininin separateseparateseparate exercises,exercises,exercises, championschampionschampions were:were:were: aaa pushpushpush --- EugeneEugeneEugene YakovlevYakovlevYakovlev (101(101(101 rise,rise,rise, Rybinsk)Rybinsk)Rybinsk)

snatch - Sergey Rudnyev (151 rise [75 + 76] Blagoveshchensk).

InIn thethe weightweight categorycategory 7070 kgkg thisthis herohero andand volitionalvolitional athleteathlete hashas provedproved toto SergeySergey MerkulinaMerkulina (Yakutsk).(Yakutsk). HeHe mademade twotwo exercisesexercises andand became the champion in the exercise push ups -115 and exercise jerk - 170 lifts on the sum of the two arms (78 + 92).

InIn thethe weightweight classclass upup toto 7575 kgkg championschampions inin thethe individualindividual exercisesexercises werewere twotwo honoredhonored mastermaster ofof sportssports ofof RussiaRussia MikhailMikhail BibikovBibikov (Orenburg) and Sergei Leonov (Ulan-Ude). Exercise push best result showed Michael Bibikov - 117 rises, as in the first jerk was Sergei Lyavonau - 177 lifts (92 + 85). And Mikhail Bibikov ranked third in the snatch with the result of 170 ascents (85 + 85).

InInIn thethethe weightweightweight classclassclass upupup tototo 808080 kgkgkg Gul (186 lifts [100+ 86] Smolensk).

InInIn thethethe weightweightweight classclassclass upupup tototo 909090 kgkgkg

SpeakingSpeakingSpeaking ininin separateseparateseparate exercises,exercises,exercises, championschampionschampions were:were:were: pushpushpush --- VitaliVitaliVitali UrbachUrbachUrbach (118(118(118 rises),rises),rises), thethethe jerkjerkjerk --- DmitryDmitryDmitry

AntonAntonAnton AnasenkoAnasenkoAnasenko (Omsk),(Omsk),(Omsk), speakingspeakingspeaking ininin biathlon,biathlon,biathlon, becamebecamebecame thethethe championchampionchampion ininin thethethe exerciseexerciseexercise pushpushpush --- 164164164

ascent and finished second in the snatch with the result of the rise of 161 (83 + 78). Champion in the snatch in this weight category was

Alexei Lebedev, showing the same result with Anton Anasenko - rise 161 (74 + 87), but he was


lighter than its rival.

InInIn thethethe weightweightweight 909090 kgkgkg

SpeakingSpeakingSpeaking ininin separateseparateseparate exercises,exercises,exercises, thethethe winnerswinnerswinners werewerewere alsoalsoalso honoredhonoredhonored mastermastermaster ofofof sportssportssports ofofof RussiaRussiaRussia SergeySergeySergey MishinMishinMishin

(Kaluga) and Fanis Salahiev (Tatarstan). In the clean and jerk Sergey Mishin pushed two 32-pound kettlebell 160 times, and in the snatch

Fanis Salahiev same dumbbell in each hand raised by 107 times, showing the total result

- 214 lifts.

Annals of weightlifting championships Nordic combined World conducted since 1993, when the first World Cup in the city of Lipetsk was held. It took place at six different weight classes with weights 32 kg.

The result in the snatch counted as twice the sum of the number of ascents weak hand. Champions in weight categories are: in the weight class up to 60 kg - Zaitsev Basil (Russia, 119 [push - 68, tug - 51]); to 65 kg - Novel Mikhalchuk (Ukraine, 159 [87 + 72]); to 70 kg - Michael Kobzev (Russia, 173 [107 + 66]); to 80 kg - Basil Fedorenko (Kazakhstan, 225 [127 + 98]); 90 kg - Fanis Salahiev (Russia, 219 [131 + 88]); over 90 kg - Sergey Mishin (Russia, 245 [168 + 77]).

Strongest young athletes Ilyin, Alexander Tsvetkov, Diaghilev, A. Kravtsov, A. Anasenko, Denisov in recent years continued successful performance and compete with the recognized leaders in the championships of Russia and the world (Ponarsky MI,

2004). From its name, we can continue this list. It should be noted vivid manifestation of sportsmanship from the masters of sports of international class Russian Baranova (Kemerovo), D. Benidze (St. Petersburg), R. Islamgali-eva (Ufa), N. Hnatuyk (Rostov-on-Don), G . Tagiltseva (Tyumen), A. Khvostov (Blagoveshchensk), N. Balagova (Khabarovsk), Il'icheva (Tambov), J. Gafarov (Chelyabinsk), V. Dvortsova (Belgorod), and many other young athletes.

Improvement of the competition rules

Prior to the event year 1988 were carried out in five weight categories: 60, 70, 80, 90 and 90 kg. In 1989, the number of weight categories increased to six (added weight category up to 65 kg). Since 1996, the weight-lifting competitions are held in seven weight categories: 60, 65, 70, 75, 80, 90 and 90 kg.

At first, as noted by VS Tales (2004), method of preparation of athletes was largely limited to the development of power qualities. The results of participants in comparison with the latest developments, were low. Each exercise lasted for 1-1.5 minutes, which allows the athlete to recover easily after each exercise. competition program, consisting of a "classic triathlon" (bench press, push and jerk), good enough for the participants. Access to the professional level, the emergence of specialists who oriented the training process on the development of special endurance - one of the main qualities of weightlifter, led to a sharp increase of participants. At a time when the execution of the

AlexanderAlexanderAlexanderAlexanderAlexanderAlexander MoschennikovMoschennikovMoschennikovMoschennikovMoschennikovMoschennikov fromfromfromfromfromfrom

exerciseexerciseexerciseexerciseexerciseexercise isisisisisis notnotnotnotnotnot limitedlimitedlimitedlimitedlimitedlimited to,to,to,to,to,to, FedorFedorFedorFedorFedorFedor UsenkoUsenkoUsenkoUsenkoUsenkoUsenko inininininin 198519851985198519851985 pushedpushedpushedpushedpushedpushed thethethethethethe twotwotwotwotwotwo weightsweightsweightsweightsweightsweights 909090909090 times,times,times,times,times,times, andandandandandand threethreethreethreethreethree yearsyearsyearsyearsyearsyears laterlaterlaterlaterlaterlater ------ 235235235235235235 Perm

- 245245 (( TalesTales ofof VSVS 2004).2004).

Until 1989, all in weight lifting competitions were held without time limitation exercise. Many outstanding athletes perform push for 20-40 minutes or more, achieving more results. But the duration of the competition increased, performances of athletes were tightened, reducing entertainment events.

To reduce the speaking time in some competitions were first introduced rules banning delay weights in a push position on the chest more than 2 seconds. But in the locked position could be as much as possible. In the snatch touch weights were banned by the rules of the shoulder and chest during the next lowering of the weights of the swing, as well as free hand touch any part of the body.


10 minutes - In 1989, the new rules governing the exercises were introduced. time constraints were removed finding an athlete in an initial position before the next ejection.

With the change in the rules of the competition was changed and exercise equipment. To improve the economy and efficiency of movements, athletes began to attach more importance to the static position before the ejection and another during fixing. Depending on the structure of the body (morpho-functional indicators) have highly skilled athletes appeared typical ways of pushing weights on the chest in the clean and jerk and the snatch blasting method.

Inclusion of relays in the programs of all the Russian championships and, as expected, not only beautify the competition, but also revealed deficiencies that needed to be addressed: a fuzzy perform fixing weights above individual athletes under high emotional stress and "soft" on such lifts portion judiciary. To eliminate judicial errors, the Presidium of the Russian Federation of Kettlebell Lifting decided in 2003 on a mandatory basis to use video equipment to the Russian competition (Ponarsky MI, 2004).

Based on the decision IFESCCO in 2003, all international competitions held under the new rules, according to which the result in the snatch was estimated by the sum of two hands. The results of the winners of the competition in the snatch and biathlon are considered new world record.

By decision of the Russian Federation of Kettlebell Lifting in 2005 results in the snatch estimated half-sum of the number of ascents each hand.

Weight-lifting in the Armed Forces

The greatest development of weightlifting was in the Soviet and then the Russian army. This can be seen in the protocols of early-Union, and then the All-Russia championships and world championships. The overwhelming number of participants, champions and record holders are the soldiers of the Russian army, as well as Ukraine, Belarus and Kazakhstan.

Exercises with weights are an excellent means of education of physical endurance, strength, perseverance, patience, and mental stability. it confirmed by numerous observations made in different regions and conditions of service, as well as during the conduct of hostilities. For

example, in Afghanistan and Tajikistan, which had a chance to take the service of one of the authors of this textbook, in almost all divisions quite spontaneously created space for training with weights. Here, out of nowhere, appeared the old weights and barbells with "pancakes" of

various weights, tank trucks and "rollers". Manufactured home-made trainers, benches, racks and so on

necessary lessons from the "iron" for psychological relief troops when they are away from a fixed place of dislocation from family, in unusual conditions of life.

These examples show how the

Exercise with weights impart skills in the transport of loads in the process of training and combat operations. The army, even equipped with the most modern technology, does not preclude the use of physical force and manifestation of endurance while performing different tasks. Heavy ammunition, weapons, ammunition - is applied to all its military arm. Boxes of ammunition, aviation ordnance (bombs, missiles and so on. P.), Artillery shells, and perekatka guns themselves without the skills handling weights become excessive load during combat training exercises.

Instruction in physical training and sport in 1987 and 2001, as well as the Military sports classification includes exercises of kettlebell lifting. Currently, this exercise tug and push of two weights on a long cycle.


Control questions Chapter 1 1. In any of the last century weightlifting began to emerge

Control questions Chapter 1

1. In any of the last century weightlifting began to emerge as a

individual sport?

2. In what year weight sport was included in the One-Union sports


3. What are the first authors of the All-Union competition rules and discharge standards (

including regulations, entitled to assignment of "Master of Sports of the USSR," the honorary title).

4. When and in what city the first was held first place among Russian women?

5. Name one of the writers of the relays in the exercise of the long push


Chapter 2

CURRENT PROBLEMS Kettlebell Lifting

We must recognize that in our time, a few young men and women passionate about the sport. Most of those who come to engage in sports, poorly developed physical qualities and has health problems. Upon receipt of inquiries from doctors about the admission to sports becomes aware that children as young as 12-15 years of age have such diagnoses as tachycardia, arrhythmia, arthritis, arthritis of various joints, vertebral osteochondrosis and so on. N.

Thus, the careful selection can not speak, especially in small towns and regional centers. Yes, and weightlifting among boys is not as popular as the martial arts, wrestling, boxing, etc., As many girls do not know that there is a sport and that there is a competitive exercise breakthrough on a long cycle for girls and women.

For many adults, not to mention the high-school students, there is no basic skills in lifting weights. A sedentary lifestyle, "sedentary" work lowers the tone of the already weak muscles of the spine. Occasional random acts of weight lifting "caught" off guard spine. Sporadic work of loading and unloading, carrying heavy objects due to ignorance of the elementary rules can lead to a variety of spinal injuries.

Many authors (Vorotintcev AI, 2002; Tales of VS., 2004; and others) point out the need to address the issue of the inclusion of kettlebell sport in the school curriculum in physical education, the centralized purchase of weights in each institution. Initiate workshops with teachers of physical education schools, the coaching staff. But who should organize it all?

In our opinion, the development of kettlebell lifting in Russia occurs haphazardly. Calls for the heads of the different federations of kettlebell lifting will only calls as long as there is no established system of preparation of experts in the field of kettlebell lifting. Who will teach children in schools to raise the weight and gravity, if the PE teacher have no idea about this sport? Nevertheless, many of them are asking the question: "Well, what is special need to know to raise any" piece of iron "."

All agree that weight-lifting - it is traditional Russian sport, and that it needs to develop. Many people think that is wanted to implement weight-lifting in our sporting life, the way it will deal with them as football, volleyball, hockey and other popular sports. But back to reality. Specialists in weight lifting never cooked. Designed for training sessions on physical


preparing standards in two push exercise weights 24 kg long cycle and raising the weight of 24 kg (jerk) exist only in the armed forces. It should again be noted that the vast majority of the national and world championships are military.

Actual saying the former president of the International Federation of Kettlebell Lifting VS Rasskazova (2004) that act and win prizes are the same athletes in the championships of Russia and the world. As for the championship among veterans, participants in recent years has stabilized and there is practically no influx of new athletes. As a result, 90% of participants come to the rank of world champions competition (Tales of VS 2004). To develop weight-lifting in the whole of Russia, and not only in individual teams, you must resolve the issue of training in higher educational institutions. It is today's students receiving education in the specialty "Physical culture and sport", will come to work in the educational and sports schools.

Did a lot of literature available for the training of future specialists? The handbook Russian Federation of kettlebell sport for 2004 is a list of literature on weight-lifting (as of December 1, 2003). He has only 102 source, printed in the form of articles in various journals and books, and textbooks. The chronology of this list starts with 1928. Three sources refer to the period before 1980, eight - until 1990. The rest of the literature written in the 90s and later. Science has come to weightlifting only at the end of the last century. Numeral 102 indicates how little scientific papers devoted to weight-lifting. At present there are two textbooks "Weightlifting" for institutes of physical culture. First published in 1988, edited by AN Vorobiev, in which one chapter is devoted to a small weight lifting. The second textbook published in 2005 by publishing house "Soviet Sport", the authors LS Dworkin and AP Slobodyan. The tutorial introduces the basics of the modern theory and techniques of power sports like weightlifting, powerlifting, weightlifting and bodybuilding. The authors combined in one textbook, these four kinds of sports. It weight sport presented with reference to the handbook VA Polyakov, VI Voropaeva (1988). The rest of the literature, listed in the above list, is printed in a limited quantity and not easily accessible to students in high schools, as well as for athletes and trainers of sports schools, clubs and schools. The tutorial introduces the basics of the modern theory and techniques of power sports like weightlifting, powerlifting, weightlifting and bodybuilding. The authors combined in one textbook, these four kinds of sports. It weight sport presented with reference to the handbook VA Polyakov, VI Voropaeva (1988). The rest of the literature, listed in the above list, is printed in a limited quantity and not easily accessible to students in high schools, as well as for athletes and trainers of sports schools, clubs and schools. The tutorial introduces the basics of the modern theory and techniques of power sports like weightlifting, powerlifting, weightlifting and bodybuilding. The authors combined in one textbook, these four kinds of sports. It weight sport presented with reference to the handbook VA Polyakov, VI Voropaeva (1988). The rest of the literature, listed in the above list, is printed in a limited quantity and not easily accessible to students in high schools, as well as for athletes and trainers of sports schools, clubs and schools.

A situation where learning and teaching kettlebell lifting is necessary, but how - is unknown. However, weight-lifting develops by its own objective laws, and supporters of the sport is growing. Opens new sports clubs in the Youth and DYUKFP in the schedules of the competition included various competitions and championships in weight lifting.

Under the current procedure is currently preparing athletes weightlifters after 2-3 years of practice some athletes 14-15 years of performing bit masters of sports rules, while others (even adults, well-developed physically) - can not never raise two 32- kilogram weight. What is "focus"? In our opinion, except for endurance and strength qualities, in a weight-lifting equipment it is crucial exercise, which is expressed in the ability to coordinate alternate voltage processes and relaxation of muscles in combination with breathing. Results of surveys of weight lifters of various qualification say that most athletes give crucial planning the volume and intensity of training load for various periods. The fact that some weightlifters most tired hands, while others - legs, still others have pain in the knee joints and the spine, due to a lack of development of physical qualities, not trying to understand the biomechanics of movement. A rational and economical performance of the movements do not seem to care about anyone.

Observations among students, as well as weightlifters, troops engaged independently, showed that weights 24 kilograms people with good physical training performed discharge standards of the candidate for Master of Sports (CCM at bit rates up to 2006) in weight lifting for 6-8 months regular training. However, during the transition to the heavier weight of 32 kg (discharge standards of sport masters performed only weights 32 kg) some weightlifters athletes started the pain in the spine and joints.


There were isolated cases of tendon rupture in the knee joints. If the weights 24 kg "forgive" errors in the art, the heavy weights of 32 kg should move to a qualitatively higher level of technical training.

Poll outstanding athletes in Russia and other countries has shown that not all of them watch videos of their performances. Some of them have developed their own ideas about motor action differs from the reality that is reflected in the printed paper, video recordings of exercises carried out by them. What, then, we can talk about newcomers and low-skilled athletes? How do they form in themselves the image of the required motor and achieves good results? In practice, it turns out that those athletes who have mastered intuitively rational static position, "caught" the necessary movement and can correctly (again intuitively) to distribute the load in the course of employment, and those engaged in weightlifting sport for decades and have shown good results. Rest,

All that is created in a few instances associated with art and talent. Connect a young athlete's talent and art of the coach allows them

to fly to the top sporting achievements. When it comes to the mass training of pupils and their teachers, athletes and coaches must be based

primarily on scientific theory and methodology of different sports. The study methods of teaching and training in other forms will lead to the

creation of the basic theory and technique of kettlebell lifting, as well as training techniques in weightlifting.

To create a technology training and sports training weight lifters need a system of quantitative and qualitative criteria, technology and efficiency motor actions, as well as changes in the various physiological systems of the body athletes. Quantitative parameters of motor actions in weightlifting allowed to see, calculate, evaluate, not only feel the movement skill level with desired properties. Using objective indicators, it will be possible to build educational and training process, to monitor the various stages of preparation, without prejudice to the health of the students.

Many athletes 70-80 years of the last century, remained in the memory posters on techniques of various sports (skiing, wrestling, weightlifting, etc.). These posters were hung on the walls of each of the sports hall, which allows novice athletes to independently obtain information about the movements of a rational technique. They were all involved in visual aids. Nowadays computer technologies become available towards the creation of multimedia teaching aids, educational films on kettlebell lifting on CDs (CD, DVD). The attached material on the CD-ROM we have placed two posters: "Technique exercises push long cycle" and "Technique exercises jerk."

As for sports training in weightlifting coaches expect physical activity only known to them methods. Based on years of experience, they expect the numbers defining the scope and intensity of the load, mainly as a percentage of the maximum or planned in order to achieve

a certain result values. Many athletes,

Tutor, try to apply known training schedules and parameters load outstanding athletes in their training by following only the external signs of skill. However, following the "magic" numbers, which led other athletes to great victories, they do not always get the expected results.

In addition to "external" load side, expressed in kilograms, in the number of approaches and rest intervals between them, in the amount of employment, there are "internal" load side (Matveev LP, 1991).

Many kinds of sports are various methods for determining the internal


changes in the body athlete under load. One of the most accessible among them, in our opinion, is the method pulsometry, when the heart rate (HR) is not measured by palpation, and with the help of a special device - a heart rate monitor. Made in the form of belt is fastened on the chest transmitter and watches - the receiver signals, heart rate monitors allow you to register the current heart rate, and some - displays a graph of heart rate on the screen computer monitor.

More sophisticated methods of determining the "inner" side of the physical load are:. Spirography, pulse oximetry, ECG, etc. Research in weightlifting associated with the observation parameter changes cardiorespiratory athletes under the effect of exercise may be the basis for the optimization planning and controlling a load in accordance with condition of the athlete.

From the above it can be concluded:

1. For the younger generation of improvement, the development of Russian native species

sports, mass sports organization of employment on-conditioned training among the adult population by kettlebell sport need to get state support of kettlebell lifting on a par with other popular sports.

2. To prepare professionals for weight-lifting is required textbook for high schools,

"Physical Culture and Sport" training specialists in the field of physical training in the specialty. The initiators of this tutorial can now become a national and international kettlebell lifting federation, as well as European and International Union of Kettlebell Lifting, carrying out a coordinating role among the various educational institutions of physical culture.

3. Along with weights in each institution must have a visual training

benefits in the form of posters, educational films on the video cassettes or CDs for viewing both on TV and on the computer.

4. To plan the training process with traditional methods

determining the amount and intensity of exercise must make greater use of science and technology to determine not only the "foreign", but also "inside" the load side.

5. For the implementation of kettlebell sport in schools and other educational Youth

institutions for the organization of the training process required weights weighing 6, 8, 10, 12, 14,

18, 20, 22, 26, 28, 30, 34, 36, 40, 40+ kg, not only the standard of 16, 24 and 32 kg.

36, 40, 40+ kg, not only the standard of 16, 24 and 32 kg. Control questions

Control questions Chapter 2

1. What are the main causes of spinal injuries in people who rarely engaged

physical labor.

2. What measures, in your opinion, will lead to an increase in the level of knowledge and skills in

handling weights of most of the population?

3. How does the exercises kettlebell lifting may affect the system of mass

improvement of school students?


Describe common methods for determining the "external" and "internal"

load side.


Describe in your own words pulsometry method.


Chapter 3


The development of different ways of lifting weights based on the use of certain laws of physics, as well as morphological and functional features of the human body. In order to explore the different ways of lifting weights and possess the ability to perform these movements effectively, it is necessary to study the laws of interaction of physical bodies. In this case, interactions take place in the "athlete - Giri" system.

The material of this chapter, there are various concepts that are identified as follows:

1. Directions of movement: in the opposite direction to the force of gravity -

up; in the gravity direction - downward; to the right - turn clockwise from the line of gravity; left - turn counterclockwise from the line of gravity;

supination - turn inwardly forearm and hand (the hand position "soup am"); pronation - a move opposite of supination ( "spilled soup" hand position).

2. The axis of the body weightlifter: longitudinal - passing through the body in the anteroposterior

direction; cross - passing through the body weightlifter from left to right; vertical - passing through the weightlifter's body perpendicular to the

bearing surface.

3. The plane body: horizontal - located along the longitudinal axis of the body

parallel to the support area; Front - a vertical plane along the vertical axis of the body; sagittal (side) - a vertical plane, bisecting the body in

the anteroposterior direction.

4. Special terms:

CycleCycle -- aa setset ofof movementsmovements weightlifterweightlifter undergoingundergoing fullfull circlecircle andand repeatedrepeated


RhythmRhythm -- thethe ratioratio ofof thethe executionexecution timetime ofof thethe individualindividual partsparts inin integralintegral movementmovement within one cycle;

PacePace -- thethe numbernumber ofof cyclescycles ofof movementsmovements perper unitunit time;time;

TheThe laborlabor movementmovement -- basicbasic motionmotion generatedgenerated byby upup toto liftlift weights;weights;

TheThe preparatorypreparatory movementmovement -- thethe movementmovement thatthat outputsoutputs aa limblimb toto itsits originaloriginal position for the next upward lifting of weights;

areaarea supportsupport -- thethe areaarea enclosedenclosed byby thethe externalexternal bordersborders ofof thethe rightright andand leftleft


gravitygravity lineline -- vertical,vertical, loweredlowered fromfrom aa commoncommon centercenter ofof gravitygravity throughthrough thethe areaarea


angleangle stabilitystability -- thethe angleangle containedcontained betweenbetween thethe lineline andand thethe lineline ofof gravity,gravity, connecting the common center of gravity of the support with the boundary area, in the direction which is determined by the degree of stability;

degreedegreedegree ofofof stabilitystabilitystability

TheTheThe criteriacriteriacriteria forforfor assessingassessingassessing stabilitystabilitystability are:are:are: thethethe valuevaluevalue ofofof thethethe areaareaarea ofofof ​​support,​​support,​​support, thethethe totaltotaltotal heightheightheight ofofof thethethe gravitygravitygravity centercentercenter

position, the place of passage through the gravity line contact area;

stabilitystability momentmoment -- aa workwork forceforce ofof gravitygravity onon thethe shouldershoulder (by(by thethe lengthlength the perpendicular from the support boundary to the line of gravity). Is positive if the shoulder of gravity is in the area of ​​support and is negative if the shoulder gravity


It is outside the area of ​​support.

5. Abbreviations:

CTCT -- thethe centercenter ofof gravitygravity (e.g.,(e.g., weightweight oror bodybody units);units); bctbct -- aa commoncommon centercenter ofof gravitygravity "athlete"athlete -- Giri"Giri" system;system; OTSTTOTSTT -- aa commoncommon centercenter ofof gravity.gravity.

Key factors determining movements technique in weightlifting

Under the technique lifting weights should be understood plurality of different structural relationship of movements performed by the person on it under the action of gravity. Thus it can produce a variety of motion, the structure of which defines a particular way of lifting weights.

ExercisesExercisesExercises KettlebellKettlebellKettlebell sportsportsport include:include:include: PushingPushingPushing twotwotwo kettlebellskettlebellskettlebells fromfromfrom thethethe chestchestchest ((( Fig.Fig.Fig. 4,4,4, b)b)b) jerkjerkjerkjerkjerkjerk (((((( Fig.Fig.Fig.Fig.Fig.Fig. 555555 a,a,a,a,a,a, b)b)b)b)b)b) andandandandandand PushingPushingPushingPushingPushingPushing twotwotwotwotwotwo weightsweightsweightsweightsweightsweights onononononon aaaaaa longlonglonglonglonglong cyclecyclecyclecyclecyclecycle (((((( Fig.Fig.Fig.Fig.Fig.Fig. 666666 a,a,a,a,a,a, b).b).b).b).b).b). TheTheTheTheTheThe figuresfiguresfiguresfiguresfiguresfigures givengivengivengivengivengiven inininininin thethethethethethe applicationapplicationapplicationapplicationapplicationapplication

Each method comprises performing lifting weights of workers and limb preparatory movements, breathing process, voltage sequencing, and muscle relaxation, as well as the internal organs and body systems. These exercises constitute a form of movement, which allows efficient use of the largest muscle groups, provides the necessary mobility of the limb joints, enhances the activity of all human organs and systems of the body, produces the correct rhythmic breathing, coordinated voltage alternating and relaxing the muscles, increases the efficiency of labor movements and so on . d.

The history of kettlebell sport allows us to trace the growth of the results depending on the improvement of technology. Achieve high results in any exercise can be mastered only the most efficient technique movements. It provides a cost-effective energy expenditure during exercise and steady pace.

kettlebell lifting equipment, as well as other types of equipment is determined by a number of factors. These include: goal orientation and main objectives; terms of exercise; the basic physical laws of interaction of bodies; the anatomy of the human body; physiological functions of the body.

weights lifting equipment must comply with target orientation, which is determined by the classification of kettlebell lifting exercises. The main purpose of the athletes is to perform upgrades

weights in a certain way in the allotted -competition period (10 minutes) with a planned result. To show this result, the athlete and his coach must decide two main objectives: to increase the absolute ups the pace and develop the necessary strength endurance. When developing exercise equipment you need to explore different physical actions and movements to choose a structure that not only allows the athlete to achieve a high uniform rates of growth, but also provides the necessary conditions for holding the tempo throughout the competitive time.

lifts weights equipment must meet the specific conditions of exercise. The basic condition determining technique lifts (structure motions) are competition rules. They define the shape and weight of the weights, the exercises, lifts weights methods, static posture before the next ejection weights up from the chest and fixing weights (weights) above, methods of lowering weights, the behavior of the athlete on a scaffold, uniforms and t. D.

The main factor that determines the technique of kettlebell lifting exercises are some of the laws of physics, in particular the laws of statics and kinematics, explaining how to maintain balance system of bodies (in this case, "athlete - weights"), as well as the laws of dynamics, explains how to do the movement .


It is known that the equilibrium of the human body occurs when the geometrical sum of the external forces and the geometrical sum of moments of the external forces acting on a body is equal to zero. When a person stands on it are two external forces: gravity and the floor reaction force. Both forces are equal in magnitude and opposite in direction. Therefore, the geometrical sum of zero. In the most complex of the human body equilibrium positions defined about the same as determined by the equilibrium of a rigid body, the mutual arrangement of parts which invariably.

For the study of human body balance as a rigid body forces need to know that secure each part separately. Comparing the equilibrium conditions at various positions, it is possible to estimate the value of human internal forces in equilibrium ensuring. human body parts equilibrium conditions are the same as the body as a whole. Balance each level will take place when no external force acting on it is zero. Forces acting on the unit are, for example, the driving force of the muscles, passing through the joint, gravity and other forces unit.

When performing certain way lifts weights balance system "athlete - the weight" in static positions is determined by the position of the common center of gravity relative to the support system. The dynamics when performing lifts weights without changing places observed the main condition - the projection of the total center of gravity of the system is always in the area of ​​support.

Movements performed while lifting weights

The researches related to measurements of velocity and acceleration of movement of weights and various parts of the athlete's body, show that bct "athlete - weights" of the system, most of DH weights move in space with great acceleration. However, weightlifter, doing the exercises, usually on the spot. Movement when lifting weights occur in several joints, ie. E. In a kinematic chain links without disrupting the dynamic equilibrium.

Of course biomechanics known that body position is determined by the relation of the body to the support. Body posture determined by the location of the body links relative to one another. During the movement of the individual motor actions are accompanied by additional parts of the body, the associated movements of other joints, aimed at securing the body in equilibrium. These additional, concomitant movement called compensatory. Thus, for example, by holding the weights in the initial position before the next ejection torso deflected backward. During the fixation of weights at the top of the trunk has a slight forward lean.

Each posture is held thanks to the voltage of many muscle groups. Muscles, performing static work, consume energy. Metabolism wherein the body is strengthened. The opportunity to maintain a balance in a particular situation depends on what the conditions are for breathing. Deteriorating operating conditions for breathing makes it difficult to preserve this provision, as well as reduces the performance of the athlete.

Numerous observations of the training process of athletes of varying skills, as well as studies using pulsometry method suggest that weight-lifting changing conditions for breathing are closely connected with the position of the body in static poses. In the initial position before the next ejection, if the elbows rest on the abdominal muscles and weights lie on his chest, breathing is difficult. Beginners through breast breathing in ip observed and lowering lifting of weights lying on his chest, in time with the inhalation and exhalation. This, of course, reduces the efficiency of movement, further tiring the respiratory muscles of the chest. But if your elbows are firm support to the iliac crest (or belt), the breathing becomes easier. It is thus possible as breast and diaphragmatic breathing.

During fixation weights (weights) at the top position of the arms (upper limbs) and the degree of muscle tension for their fixation causes difficulty thoracic respiration. However, when


It is possible to diaphragmatic breathing. Other conditions for breathing are formed during exercise spurt. The dynamics of movements in the snatch causes respiratory conditions more lightweight than a push, as well as rhythm of breathing.

Obstructed breathing condition dramatically increase the pulse value of exercise. Therefore, great importance when lifting weights have skills in coordinating the respiratory and cyclic motions for a prolonged time. In different phases of lifting weights are different conditions hinder or facilitate breathing. To select the desired sound tempo and rhythm exercises combined with correct breathing to withstand heavy loads.

compensatory movement

During the action of weightlifter motor is a constant displacement of center of gravity (CG) of total body weight and center of gravity

(OTSTT) athlete. When displacements common center of gravity (bct) system "athlete - Giri" horizontally in either direction, and the projection

moves in bct footprint, ie, changes and stability in the same direction

movements of the body parts of an athlete in the opposite direction. This is due to the action of the third law of dynamics, according to which

the force is always equal in magnitude and opposite reaction.

Here, the motion of weights to one side, there are compensatory

Due to the compensatory movements of the athlete's body parts bct "athlete - Giri" system moves a little horizontal line and severity usually passes through the center of the area of ​​support, it is more advantageous to maintain balance. Compensatory movement in the reference position, usually occur in the lower joint. If the ankle to fix the muscle tension, the compensatory movements occur in the knee and hip joints.

For example, in the exercise breakthrough in high-class masters at the time of detonation weights compensatory offset OTSTT ago is due torso backward. Ankle angle straightening average varies from 70 ° during the backswing to 105 ° during detonation. Athletes unskilled range of motion in the ankle joint in the operating phase is much smaller. Ankle angle straightening varies from 70 ° during the backswing to 85 ° during detonation. Because of the smaller amplitude of motion in the ankle joints compensatory movements occur due to a larger leg flexion in knee joints. Due to compensatory movements in the knee and hip joints in the body at the beginning kettlebell snatch is usually tilted forward during all phases of movement (except lock).

Movement in vertical directions

When motions without change of posture changes places, t. E. Relative positioning of body parts and weights, their centers of gravity, hence, bct. Depending on the movement of bct will vary the degree of stability of the system "athlete - Giri". For example, in the exercise push in the initial position before the next ejection experienced weightlifter selects a pose for maximum stability. During pushing up weights athlete rises on his toes, reducing the footprint. At this point, the degree of stability of the system will be minimal.

Bct when moving vertically will change the magnitude of the pressure on the support. At rest at any position (an initial position before the sequential ejection and during fixation weights top) pressure equal to the weight on the support system. When the weight is moving downward acceleration, body moving parts inertia forces will be directed upwards and the pressure on the support system will be less than the weight on the magnitude of inertia force. This phenomenon occurs in phases


crouch, undergrowth and lowering weights on the chest - in the clean and jerk as well as when lowering the weight in the next phase of the swing and undergrowth - in the snatch. When moving the weights up to the acceleration forces of inertia will be directed downwards, and the pressure on the support system will be more weight on the magnitude of the inertia forces. This occurs during the ejection and detonation weights up and during fast wake-up of undergrowth until it engages the top of the weights. In Russia and the multiple world champion in the weight category up to 70 kg MSIC Sergei Merkulina time getting up from the undergrowth to the top of the fixation of weights equal to 0.71. For example, his nearest rivals in the championships of Russia, this time in an average equal to 0.34. Consequently, they spend more energy to overcome the forces of inertia in this phase boost exercises.

When a uniform motion along the vertical (no acceleration), the pressure on the support is equal to the weight of "athlete - the weight"


Redistribution speed of movement between the body parts and weights

When braking, the body movements of some parts of their kinetic energy to be transferred to other parts. Also, when braking the motion of the trunk with weights up phase at the end of the ejection or detonation in a dash redistribution amount of movement between the body of an athlete and weights. For example, during rapid "care" under exercise weights in a push body weight decreases and ideally impulse force created extensor muscles of legs, passes completely poises. Rapid braking of the motion of the trunk up to characteristically highly skilled weight lifters. Outward sign of deceleration ( "withdrawal") is clearly audible knock athlete footwear on the platform at the time of rapid undergrowth.

However, the motion of the whole system (bct upward movement) will not change. The traction force developed by braking arms, legs, torso, is internal to the body as a whole, and therefore it can not change the speed of bct. During the movement of the acceleration energy of the motor system is spent on the creation and increase system speed and accumulates in the form of kinetic energy:

system speed and accumulates in the form of kinetic energy: At sufficiently vigorous upward movement can

At sufficiently vigorous upward movement can create an amount of movement (or kinetic energy margin) that it will be sufficient to tear athlete's foot from the platform, ie. E. Receive the phase of flight. For example, if immediately after the exercise push with 32 kg weights to perform this exercise with weights 16 kg, remaining elevated tone of the extensor muscles allows you to push the weights with the phase "athlete - Giri" system of flight.

Influence of the anatomical structure of the human body

on the technique of lifting weights

All movements of weightlifter extremities are divided into work and training. Form and preparatory working movements, characterized by the direction and the amplitude depends on the method of lifting weights. However, the general pattern of these movements is to ensure that they are all due to the peculiarities of the anatomical structure of the human body have an arc trajectory. Movement of the workers links arms and legs curved trajectories due to the translational and rotational movements of the limbs links.

The arcuate shape of the working limb movement requires a different character performing these motions, t. E. Different muscular effort and speed of movements.


At various points in the working movements of the hand, feet and torso experiencing largest compared with preparatory movements action of gravity forces (the inertia force). In accordance with the need to overcome these forces should create such muscular effort to inform poises certain speed. Therefore, when the labor movements weightlifter must make an effort so that the muscular effort in the direction of acting strictly against the direction of gravity. When performing the preparatory movements weightlifter be employed to stretch the muscles for subsequent rapid reduction, as well as absorb the downward movement of weights, followed by a stop in their lowered after fixing.

To master a rational technique of kettlebell lifting is crucial joint mobility. It facilitates the acquisition of a sustainable posture weightlifter, reduces energy consumption when performing certain movements, determines the correct preparatory movements and facilitates the acquisition of perfect coordination.

Anatomically have the greatest mobility shoulder and hip joints. At the elbow, knee, wrist and ankle mobility is limited. Determination of mobile has a backbone,

which helps to increase the mobility of human hands. Quality equipment Exercise is directly dependent on the mobility in the elbow, shoulder, hip, knee and ankle joints, as well as the flexibility of the spine weightlifter.

When the labor movements creating lift force is due to the reduction of many muscles. The effectiveness of this resultant force depends on the speed of movement of the arms, legs and trunk kinematics of movements and static positions. The main muscles should include quadriceps, extensor muscles of the back, lower leg extensor muscles and extensor muscles of hands. Flexor hand performing cushioning function when lowering weights in the next swing in the exercise and jerk when you reset the weights on the chest in the exercise push on a long cycle.

Efficacy working movements (and their cardinality) is increased, if the topography muscle (its location) corresponds to the motion of hands or feet of the joint, ie. E. If the direction of the longitudinal axis of the muscle coincides with the plane in which the bent or unbent joint. In formulating art lifting weights should be determined so shaped limb movements, which would ensure effective functioning of the muscles during the working movements of the limbs and trunk weightlifter.

Each limb is a human leverage numerous interconnected joints. Point of the upper limbs are bearing in the shoulder joints, and feet - in the hip joints. The trajectory of movement of weights is ultimately determined by the structure and mobility of the joints, as well as the location of individual muscles and muscle groups of the athlete.

In the labor movement, depending on the athlete's skill is performed by or hands, or feet, or body, using the anatomical characteristics of the body. The tempo and duration based on lifts weights manifestation power endurance muscle groups.

Effect of physiological functions of the human body on the technique lifting weights

On lifting weights technique affect various physiological processes occurring in the body. Exercising with weights for a competitive time (10 minutes) it becomes possible to subject the desired continuous metabolism. These processes must take place in conditions of exposure athlete required amount of oxygen and removal of decomposition products therefrom. intensive


muscular work leads to the intensity of oxygen consumption due to the increase in gas exchange. If exercise lasts more than three minutes, weightlifter performs work mainly in a mixed aerobic-anaerobic mode, switching to anaerobic competitive towards the end of time. Heart rate measurement results in highly qualified sportsmen using a heart rate monitor in competitive conditions, show an increase in heart rate over 180 beats. / Min after the third minute. At the end of the exercises, in the tenth minute, the heart rate level reaches 210 bpm. / Min and higher.

In order to provide the required course of biochemical processes when lifting weights should be applied in each exercise movements such a structure that, on the one hand, would meet rational engineering requirements and on the other - would be fully ensured body weightlifter oxygen. Despite the fact that the force of gravity of weights difficult breathing conditions, each weightlifter is best for themselves breathing rhythm.

In classic exercise, push two kettlebells from the chest is one of the variants of breathing can be: crouch - exhale, pushing out - breath, podsed - exhale, getting up from the undergrowth - a short breath, fixing - short breath, lowering weights - inhalation, suspension

- exhalation. In the initial position before the next ejection - two or three breaths.

Exercise push on a long cycle, in contrast to the classical shock, after lowering the dumbbell weights on the chest further go down in the next swing. Breathing during lowering can be carried out as follows: Reset the weights - inhale, depreciation weights at the bottom and swing back - exhale, the movement of weights on and undermining - breath, throw weights on the chest - breathe.

Of the many options in the snatch of breath can be an example of breathing MSIC N. Balagova: lowering weights after fixation - inhalation, the beginning of movement amortization weight down - exhale, backswing - a breath, started waving forward - exhale, undermine - inhalation, fixation - exhale.

When the competition exercises push and push down the long cycle of the relay team for three minutes skilled weightlifters, doing physical work of maximum intensity, reduce the number of respiratory cycles.

It is known that a person's muscles can not for a long time to be in a state of contraction. As a result, the muscles get tired quickly lose power and performance. In order to provide sufficient power and duration of operation, it is necessary to coordinate the state of tension and relaxation of muscles working. This alternation involves vigorous implementation of labor movements with the subsequent transition involved in the movement of muscles to relax during the preparatory movements. Technique lifts weights any method should provide a structure motions, which completely provides the necessary alternating voltage with a sufficient relaxation of all major muscle groups taking part in the exercise cycle.

For example, in the exercise boost voltage quadriceps muscle at the time of ejection must be replaced by a maximum relaxation during the fixation of weights above. While viewing the video footage of speeches leading athletes, weightlifters (MSIC A. Anasenko, MSIC Morozov, S. Racha ZMS) clearly visible quadriceps muscle relaxation during fixing by their characteristic "shaken". Adequate blood flow to working muscles occurs only during the period of relaxation, when the blood vessels are released from muscles and venous blood pressure displays of muscle breakdown products.

When lifting the weights athlete continuously receives a stream of information from the various analyzers (proprioceptors muscle, eye

receptors vestibular apparatus, skin, blood vessels, etc

force weights gravity acceleration limbs during movement, rhythm, and so on. N. On the basis of these experiences formed a complex sensation as a "sense of weights", "sense of the platform" and others. it allows you to develop a better weightlifter exercise elements


They allow weightlifters feel better the position of your body on the platform, the


improve the coordination of movements, or rather to accentuate the effort to lift weights, feel the rhythm and tempo of movement.

The basis of rational techniques are defined in the coordination of movements. Improvement movement occurs during the formation of motor skill. First studied individual elements and their coordination of movements, ie. E. The rhythm-pattern-povy movements, then removed excessive movement and excessive muscle tension. Finally, improved motor skills. The stronger the skill, the more stable the coordination of movements of weightlifter. Ultimately motor coordination is defined as the outer shape of the structural movements of arms, legs, trunk and respiratory and internal order voltage sequence and different muscle relaxation.

Continuous training sequential alternation of tension and relaxation of muscles leads to traffic automation.

At weightlifter not mastered such movement (steady movement patterns), each successive cycle can not be the same.

Automated motion determined by the following values: the rate (N) - the number of cycles (lifts) per minute rate (T) - is the ratio of the duration of the preparatory and working periods within one cycle duration exercise or the ratio of kinematic motions different units in the individual phases.

The movement becomes automatic, if the following condition N = 60 / T = const. The higher the rate and stable rhythm throughout the competitive time, the more automated movement of a sportsperson.

time, the more automated movement of a sportsperson. Control questions Chapter 3 1. List the determining

Control questions Chapter 3

1. List the determining factors in the art of various kinds of sports,

including the kettlebell.

2. What are the main condition under which a good balance in the dynamics at

the lift weights without changing place.

3. What kind of movement in weightlifting called compensatory?

4. In which phases of movement changes the magnitude of the pressure on the support?

5. What is ultimately determined the trajectory of the weights?

6. What is the impact a variety of physiological processes

in the body, lifting weights on technique?

7. What is the automatism of movements and its value in the exercises of kettlebell sport?

Chapter 4

Exercise equipment Kettlebell Lifting


The greatest number of climbs two weights are now performed in the exercise push. Prior to the adoption of new rules in 2005, in the reference following Russia records listed VFGS 2004 weight categories:

60 kg - Kostygov Dmitry (Babaevo), 106 lifts; to 65 kg - Gogoliev Michael (Rybinsk), 112 lifts; to 70 kg - Merkulina Sergey (Yakutsk), 122 lift; to 75 kg - Bibikov Michael (Samara), 130 lifts; to 80 kg - Kravtcov Andrew (Elec), 144 lift; 90 kg - Anasenko Anton (Omsk), 169 lifts; over 90 kg - Mishin Sergey (Kaluga), 170 rises. Despite the increase in the requirements for the quality of fixing weights at the top, a record


ExerciseExerciseExercise resultsresultsresults ininin aaa pushpushpush tototo gettinggettinggetting higherhigherhigher everyeveryevery year.year.year. RecordsRecordsRecords setsetset atatat thethethe moment,moment,moment, cancancan bebebe foundfoundfound ononon thethethe sitesitesite VFGSVFGSVFGS

Statistical studies of VS Rasskazova show that the results in a push for 17 years increased by 2.2 times, and in the snatch - only 20%. The ratio between the average results of "push" and "jerk" in 2002 was 90:60, and continues to annually increasing of the results in a push.

Movements performed feet

Legs operate simultaneous symmetrical movement in a vertical direction at a moderate amplitude. They play a major role in lifting weights. At this stage of the movement can be divided into two working and two preparations. The former includes: pushing weights up after standing up from a crouch and undergrowth to fixation. To the second - crouch, during which pre-stretch the quadriceps muscles of the thigh and calf muscles for subsequent powerful reduction, as well as fast podsed after pushing up weights.

In phase poluprisede OTSTT moves down, legs bent at the knee and ankle joints. Foot the entire area based on the platform. After pre-stretching of the extensor muscles of legs followed by a rapid their decline for pushing up weights. The rapid straightening the knees and then in the ankle joints obtained thin shout movement (alternate extension legs in the kinematic links in sequence: thigh-shin-foot). The pelvis is raised to its maximum height, passing traffic poises through the iliac crest and the bones of the forearm.

Separation heels during poluprisede reduces the efficiency of ejection from the premature inclusion in the job less powerful calf muscles. For efficient operation of the legs in the exercise push requires a high mobility in the ankle and hip joints.

Preparatory movements of the legs must be attributed and cushioning when lowering the weights after fixation. In this phase, after lowering the dumbbells to the level of an athlete's head, rising on his toes, he meets the body drop weights. Stress the calf muscles and quadriceps extinguished the kinetic energy of the weights.

Movements performed hands

Hand movements are subject to the movements of the legs and the movement of the whole body. When lifting the weights involved in the upwardly mainly triceps for locking weights on straightened arms. Premature voltage arm muscles during ejection reduces the efficiency of movements.

Capture the bow weight in the clean and jerk is always at the bottom. Shackle lies on the cushion of the thumb and passes through the middle base of the palm (see para. Annex Fig. 4b, Fig. 7-8). Depressing the bow weights at the palm finger force in the initial position before ejection and during fixation causing excessive voltage of the forearm muscles and tendons in the wrist joint.

After ejection during undergrowth arms fully straightened (see. Fig application. 4, 8). Elbows strengthened their surrounding muscles:. Double-headed and triceps muscle, brachioradialis muscle, flexor and extensor brush, etc. Their power depends on the position of the forearm bones. Slightly bent, it requires more muscle tension than straighten, t. To. In the second case contribute to strengthening joint extensor muscles and the passive forces of the bones (olecranon of the ulna is held firmly in the cubital fossa of the humerus). In the first stage of learning techniques should be pursued to the full extension of the arms during the undergrowth.


After fixation arms bent at the elbows at the same pace with the rise on your toes by controlling the lowering of the weights on the


movement of the body

During the lifting of weights up and lower them into the chest the body performs rhythmic movements about the transverse axis of the body of weightlifter.

In the initial static position before the next ejection of the torso is tilted back, head is upright. curvature of the spine characterized by bending in the thoracic region. In phase undergrowth torso is tilted backward and is flush with the hip line. During pushing weights up the shoulder girdle, rising slightly behind the pelvic lift. The torso is tilted back as much as possible. At the time of undergrowth, to create conditions for the rectification of hands, followed by a rapid movement of the body forward. Such strong displacement body in the anteroposterior direction with a large amplitude make it difficult to coordinate the operating beginners rationally and preparatory movement.

Head position is mainly vertical, it is not tilted or rotated to the side. However, some leading athletes (E. Lopatin, S. Rudnyev, A. Sinitckiy) in phase ejecting head movement is delayed from the movement of the body upwardly. From the outside it looks like throwing the head back. In fact, when watching a video frame by frame exercise becomes apparent that the extension legs and pelvis lifting up the head remains at the same level. Consequently, these athletes pushing the weight up, eliminate the force of gravity of the head, that is. To. It is at this point does not rise up.


Breathing in the initial position before the next ejection is difficult. We beginners force weights gravity compresses the abdomen and chest. In this position, the stronger the support elbow to the iliac crest, the more easier breathing, and vice versa, is hampered if the elbows rest on the abdominal muscles. In phase undergrowth of the abdomen and chest to be compressed even more, and makes a natural athlete exhale. In the phase of pushing the chest and belly weights are released from the pressure, and the athlete performs a breath.

In phase undergrowth thorax is fixed due to muscle strain of the shoulder belt, upper limbs and abdomen. Therefore, it is advisable to make the athlete exhale. Unacceptable delays in the exhalation phase, which is often seen in beginners. Because of the lack of skill in the breath are some of them delay exhale until after the fixation lowering weights.

In the locked position the top of weights skilled weightlifter make one or two respiratory cycle depending on the tempo performance upgrades. At the time of fixing weights breathing due to chest rise is difficult, but possible diaphragmatic breathing.

For example, video presentations ZMS S. Mishina show that by holding weights in the locked position with an average of 0.75 (2-3 times longer than that of other leading weight lifters), it performs 1-2 respiratory cycle due to diaphragmatic breathing ( "abdominal breathing") at a fixed thorax.

Unstable breathing accompanied by a disturbance of the heart and circulatory system, as attenuated by the suction function of the chest and impeded blood flow in the superior vena cava. The latter causes stagnation of blood in the periphery and metabolic disorders (Dembo AG, Zemtsov EV-sky, 1989).


coordination of movements

Rational combination of movements of legs, arms and body, as well as provides a stable respiratory rhythm-pattern motor action tempo weightlifter. The coordinated movement of the kinematic links helps to maintain a balanced body position. Legs are the main and often only source of power for the commission lifts weights. Therefore, the movements of the feet are subject to the movement of various parts of the body.

Exercise push it characterized by a complex coordination of successive movements of legs, torso and arms. In the initial position before the next ejection legs straightened. Torso unbent in the lumbar spine and bent in the breast. Hands performing a support function for the weights. They are pressed to the body, and elbows rest on the iliac crest (see. Annex, Fig. 4, 7, 9).

During poluprisede torso, head and hands remain in the same position, which took in the rest position. Characteristic for beginners movement in this phase - the movement of the body forward, leading to separation of the elbow, and the weights are held due to tension arm muscles.

The basis of effective pushing up weights of the consistency of a strong leg extension of the knee, then the ankle joint with the movement of the body forward at the time of undergrowth. In this case, the trunk in the thoracic and lumbar spine straightens.

After fixation, when lowering the weights on chest rib cage is released from the tension as the muscles that hold the weights at the top, this time relaxing, and the athlete takes a breath. After touching shoulders weights is a natural breath. Next, drop weights amortized gastrocnemius muscle. The trunk is bent back in the thoracic spine, squeezing the air out of the lungs.

Thus, in the exercise push observed a pronounced wave-like movement of the body, obeying who commit respiratory movements.

EXERCISE PUSH weights on a long (full) loop

Push the weights on a long cycle has emerged as a kind of a push of two weights on the chest. In this exercise, after fixing the weights at the top they are lowered into position and Vis again raised on breast push-up for another.

Records of Russia and the world in a long cycle, before the adoption of the new Regulation in 2005 are reflected in the Handbook VFGS 2004 weight categories:


kg - Lopatin Eugene (Khabarovsk), 61 rise; to 65 kg - Zhernakov Arsenii (St.), 68 lifts; to 70 kg - Merkulina Sergey (Yakutsk)


lifts; to 75 kg - Michael scab (St.), 84 rise; to 80 kg - Lyavonau Sergey (Chita), 87 lifts; 90 kg - Hozey Sergey (St.), 91 rise;

overover 9090 kgkg -- DenisovDenisov IvanIvan (Chelyabinsk),(Chelyabinsk), 104104 rise.rise. RecordsRecords setset atat thethe moment,moment, cancan bebe foundfound onon thethe sitesite VFGSVFGS

The results of this exercise are lower than in the classic jerk as lowering weights in position Visa and swing after each lift takes a tremendous amount of power in athletes.


Different kind of technique multiple champion of Russia and the world MSIC A. Zhernakov. He was carrying a powerful explosion, while lifting weights on his chest, at first touched a dumbbell chest, only then his elbows rested on the iliac crest. Champions of Russia and the world E. Lopatin, S. Merkulina and many others, on the contrary, first installing elbows, gently taking the weight on his chest.

Single way to perform this exercise does not exist. Thus, 27% of participants, was held in Kazan, the 2004 World Cup, immediately dropped after fixation and lowering weights on the chest and hanging them in only after the swing and lift chest pauses in the initial position before the next ejection (ZMS E. Lopatin, WCMS With . Merkulina et al.). The remaining participants made a pause after the lowering of the weights on the chest, and before the next ejection (MSMK A. Zhernakov MSMK A. Miller et al.).

Since lifting weights on the chest and lowering the weights on the chest similar to the movements in the performance of the classic push it further will be considered only in the discharge weights hanging and lifting them to his chest after the swing (see. Annex, Fig. 6 a, b).

Movements performed hands

Hand movements are key when lowering the weights in the VIS and the next swing and the rise of their chest. They are subject to kicking motion, tilt and straightening of the trunk. Hands are the link between the weights and body.

Giri reset at the beginning, moving forward along the arc-down support and losing pass in free-fall. At this time, brush hook bow weights from the bottom to capture the capture above. Elbows, lost his footing, do not get divorced in hand, and are close to the body. After intercepting arches arms straighten under the action of gravity of weights, "turning in the webbing" (Rudnyev SL, 2004). At undermining the weights up arms as straight. They bend only in the phase of ascent to the chest, during which the interception arches of capturing the top in the bottom grip. Then his hands pressed to his chest and weights again find support on the forearms.

Movements performed feet

Legs commit a symmetrical movement. They perform amortization and coordinating role in lowering the weights to swing. During blasting extension leg is the main motion, creates a force lifting weights up to chest level. After lifting weights on the chest should be a slight depreciation leg flexion in the knee and ankle joints.

movement of the body

Torso when lowering weights to swing at undermining and vskidku chest performs balancing and coordinating role. When reset, when the weight moves forward and down, the body leans back. With the passage of weights vertical vise body slightly leaning forward, arms and torso "stick" to each other. Further movement of the weights to swing in an arc back to the bus stop in the "dead" is the balancing point bending forward of the trunk. Thus, the projection system bct "weight - athlete" is always in the area of ​​support.


Breathing is coordinated with the movements of the arms and torso. The most common way of breathing - these are two of inhalation and exhalation for two full cycle of movement "Reset - casting". Breath occurs at the beginning of discharge, exhalation ends at the end of the swing weights back. At the beginning of the movement of weights and forth during the blasting occurs breath, and at the end of lifting weights to chest -



However, the high-class masters at reset and lifting weights on his chest indicated three breath cycles. During reset thorax is released from the pressure forces of gravity weights. Here the athlete takes a breath before the interception handles weights. Following their capture of the top arm and the entire shoulder girdle test load due to centrifugal forces. Tension of the muscles of the shoulder girdle fixes the chest, so in this phase the athlete exhales to complete maha weights ago. At the beginning of the movement of weights forward chest does not feel much pressure and breath begins and ends with an exhalation, while passing weights lowest point, before explosion. Undermining weights up accompanied by inhalation. During the flight, the weights up breath ends at the moment of interception handles capture from top-to-grip bottom.

coordination of movements

The key position in the overall coordination of the movements is the moment of detonation weights upward after passing them vertically, and continuity and rhythm of breathing cycles.

Athletes unskilled, hurrying to finish the cycle, start braking and traction weights when they have to move back or are in "dead" point, without waiting for the weights themselves, like a pendulum, will come to the vertical. When this disturbed respiration rhythm and movements.

At undermining the power of lifting weights up, developed by the legs, torso and through direct hand applied to poises. Having received the required number of movements of the inertia weights are raised to the level of the breast, where picked up by the elbow arms (see. The application, Fig. 10).


Exercise leap differs from other exercises of kettlebell lifting high dynamics of asymmetrical movements of the hands and feet (see. Annex, Fig. 5 a, b).

Jerk performed with a kettlebell, thanks to its dynamic and amplitude stretches the spine and gives a smooth muscle strain. This exercise is an excellent way to strengthen the back muscles, the development of flexibility, develop the correct posture and prevent spinal curvature (Tales of the BC, 2004).

In technique breakthrough - the most difficult exercise kettlebell snatch. The strength and own weight of the athlete when the breakthrough of great, but not critical (Vorotintcev AI, 2002).

Until the introduction of new rules in 2005, the result of this exercise was defined as twice the number of lifts "weak" hand.

Russia records in the snatch, registered in the Directory .: 2004 60 kg - Andrey Popov (Biysk), 74 recovery; to 65 kg - Miller Alexander (St.), 71 rise; to 70 kg - Nesterenkov Alexander (Smolensk), 91 rise; to 75 kg - Sobolev Nikolai (Rybinsk) 97 lifts; to 80 kg - Gomonov Vladimir (Bryansk), 99 lifts; 90 kg - Salahiev Fanis (RT), 104 lift; over 90 kg - Salahiev Fanis (RT), 109 rises.

Since 2005, under the new rules result in the snatch VFGS counted as half the sum ups of both hands. Records set at the moment, can be found on the site VFGS


We have two characteristic blasting method detected [10, 29]. The most common way is to undermine the weight due to the active extension of the same leg, including the extension of the foot, with the body rotating in the same direction. When performing exercises the second way undermining is carried out by simultaneous leg extension only a slight rotation of the body in the same direction. In the first method, lowering weight in swing occurs at a steep path than during lifting (see. The application, Fig. 11). In the second method of lowering the trajectory weights on the lower half of the path follows the path at the backswing and blasting (see. The application, Fig. 12).

Movements performed feet

Exercise leap legs perform two preparatory and one labor movement. The preparatory movement of the legs while lowering the weight to swing the weight of depreciation is due to the fall voltage calf and quadriceps muscles.

In the phase of lowering weights these muscles work in the inferior mode before passing the arms with the weight of the vertical position. Further, the moving path of the pendulum weight is lifted upward, freeing the leg from the load.

Second preparatory movement is made during the maha forward. Legs bent back at the knee and ankle joints for further extension of the labor movement. Depending on the method of implementation of breakthrough in blasting phase weights up asymmetrically initially unbent leg of the same name in the knee and ankle, and opposite - only in the knee. In the second method, the weight lifting synchronously unbent both legs (cm. Application, Fig. 12).

Movements performed hands

The movement of the hands during the spurt coordinated with the movements of the legs and torso. In the phase of weight lowering supination occurs first hand and flexing arm at the elbow. Next, moving down a weight extends the arm. When this occurs pronirovanie brush and interception crura of gripping from below into the top grip. A hand, accompanying a weight in the backswing, before the end is straightened and bent detonation phase of the elbow in undergrowth phase. Interception crura weights from top gripping capture occurs in undergrowth bottom phase.

Of great importance is the ability to relax the muscles of the hand. Thick compression fingers at interceptions shackle can lead to the formation of blisters on the fingers and the palm, skin breakdown, as well as a severe blow to the forearm in the phase locking and undergrowth.

movement of the body

Trunk at the jerk exercise has a balancing and coordinating function. Performing lifting weights only by straightening the back leads to rapid fatigue extensor muscles of the back and pain in the lower back.

In the lowering phase, when the weight moves forward and down, made balancing the movement of the trunk back.


Exercise spurt conditions for breathing more lightweight compared with exercises push and push two weights on a long cycle.

At the time of fixation weight at the top when performing exercises with heavy (28, 30 or


32 kg) weights the low rate of movements allows 1-2 respiratory cycle (inspiration - expiration). Members in this phase using more usual for them to thoracic breathing, but employ highly qualified sportsmen diafrag

mal breathing. When lowering the weight carried breath due to excursions of the chest because of stress relieving it from the upper shoulder belt is released from the force of gravity. After intercepting the arc weights from the bottom to capture the capture of the top force of gravity weight again loads the muscles of the upper body, creating the conditions for exhalation.

At the end of the swing phase before changing the direction of motion of the horizontal and vertical components of the weight rate reduced to zero. Therefore, forward, favorable conditions for the start of a short breath before starting the weight movement.

With the passage of the lowest point of weights when beginning the impact of gravity, it is advisable to carry out a short breath and then immediately - inhale while blowing up the weights.

At the instant of interception of the bow weight capture top grip below the exhalation is performed until the top fixing weights. With this method one breathing exercise cycle obtained jerk three inspiratory and expiratory three.

When lifting 16 kg or 24 kg weights lifts rate obtained is much higher. In addition, the inhalation and exhalation are not met at the time of fixation. Athletes in one exercise cycle does not have time to perform more than two respiratory cycles, lowering weights - breath, swing - exhale, undermine - inhalation, fixation - exhale.

Many athletes, even with heavy weights is not rebuilt to two-cycle breathing on the three-cycle breathing. In this phase of the swing have been holding your breath (straining), which may adversely affect the level of efficiency, and ultimately on the results.

coordination of movements

The exercise begins from the initial starting position. In this position, the weight is set at a distance of approximately one foot square weightlifter support. On the command "start" weightlifter direct hand grasps the handle of the weight on top, with legs bent at the knees, heels are not detached from the platform. The torso is tilted forward, the back is straight. Arms and torso are rigid kinematic links movably fastened at the shoulder joint.

Exercise starts with a preparatory movement - leg extension and reduction torso angle. The weight like a pendulum moving back-up. The point of suspension is a shoulder joint, the arm - a link. Kettlebell moves back-up and losing its kinetic energy, hangs in the "blind spot." After stopping the weight like a pendulum begins to move forward and down, during which the legs are bent at the knee joints, the body takes a vertical position. When the extensor muscles flexed legs hip pre-stretched for further strong contraction in the labor movement - undermining the weights up.

Tools movement - undermining weights up - begins after passage of a hand with weights lower vertical position. At undermining the body leans back, legs unbend in the knee and ankle joints, the hand continues to serve as a liaison.

In carrying out the preparatory movement, as well as in the phase of undermining the arm and torso remain rigid kinematic links. Bending the arm with the weight and the body (rounded back) in these phases of movement reduces the efficiency of the muscles of the legs. The momentum developed by these muscles will be lost in unnecessary "hinge" joints (elbow joint, lumbar and thoracic spine).


In the early phase of undergrowth hand with weight flexes at the elbow, the fingers that hold the weight slightly relax and facilitate the interception crura weights without sliding in the palm at the time of interception of the wishbone capture top grip below. At the end of phase undergrowth free flight weights up completes reception weights at a straightened arm. To cushion this movement legs slightly bent at the knee joints. At the beginning of the exercise of the leg curls and can not be, but at the end of the exercise on the background of fatigue height of free weights and reduced flight up podsed runs deeper.

Next preparatory movement - lowering of the weights of the swing - performed after fixation weight at the top. When lowering the weight of its path can be divided into two parts. The first part of it takes place during supination of the hand, and the second - during pronation brush.

Lowering begin to move forward weights and turning it by hand supination (turning the palms facing you). Accompanying the movement of the weight down, arm bent at the elbow, the shoulder is to the body. The trunk leans back, and at the level of the chin to the abdomen is performed to intercept the weight on top of the bow. With the start of the lowering weight in free fall it is rotated around the vertical axis due to pronation of the hand (palm inward rotation). Upon further downward movement of the weight in free fall, and extends the arm moves downward along the arc-back due to the force of gravity of the weights (by inertia). Upon further movement of pendulum weight back-up legs are unbent in the knee joints, however, with the growth of fatigue angle of knee joint begins to increase and gradually becomes equal to the angle to which the knees are bent at the end phase of lowering weights.

the knees are bent at the end phase of lowering weights. Control questions Chapter 4 1.

Control questions Chapter 4

1. List of kettlebell lifting exercises and describe the main motor


2. Expand the structure of the motor action in the exercises of kettlebell lifting.

3. What are the main technical elements in the exercise push.

4. What are the main technical elements in the exercise push on a long cycle.

5. What are the main technical elements in jerk exercise.

6. Describe motor action athlete when performing startup (rise

weights on the chest) in the exercise push.

7. Describe motor action athlete when performing lifting and dumping

two chest weights in the exercise push on a long cycle.

8. Describe the position of the kinematic links of the athlete at the time of fixation of weights

at the top of the exercises and push jerk.

Chapter 5


In the process of regular exercise weightlifting activities involved raising master skills


develop functionality,


the activities of all systems of the body, enhance the level of development of physical qualities (strength, speed, endurance, flexibility and agility) and sports results. Depending on the solution of these problems the training process is conventionally divided into education and training. Education is called the phase in which a dominant role is the task of mastering the skills of lifting weights. If in the course of employment is dominated by the problem of improving the functionality and physical qualities, it will be called sports training (Matveev LP,


Mastering specific skills, engaged in performing a large number of motor actions that increase the level of physical preparedness in lifting weights. Also, performing training exercises, weight lifters continuously


improve motor skills, using the increased opportunities for the development of their physical qualities, guiding them to improve the exercise equipment and its components.

Thus, education and training, as two sides of a single and continuous pedagogical process organically linked. The boundaries between them are not there from the beginning to the end of the training period of growth of sporting achievements of weightlifter improving movement techniques and the development of physical qualities and functionalities takes place in close unity.

Training process in weightlifting, as well as in other species, subject to the general principles of the system of physical education, principles of education and training, as well as the specific principles of sports training.

General principles of physical education

The principle of communication physical education with labor and military practice. Isolation of this principle due to the fact that it was in the Armed Forces of the Russian Federation prepared by the existing champions of Russia, Europe and the world. For many years in the Armed Forces of the Russian Federation carried out mass-Army-ennosportivnye in competition for the prize of the Sports Committee of the Russian Defense Ministry and the newspaper "Red Star". Physical education means kettlebell sport provides for the preparation of people for high performance and protection of the Fatherland. Clearly expresses the principle applied focus exercise. The basis of the system of physical training in the Armed Forces of the Russian Federation is a military-sports complex exercise, which includes exercise and jerk push of two weights on a long cycle.

The principle of all-round development of the personality. It is based on a comprehensive physical and spiritual development of the people and provides unity of mental, moral, labor, physical and aesthetic education.

The principle of improving orientation of physical education. Exercise can be a means of healing people only in those cases where they are applied, taking into account gender, age, health status, health conditions, load standards and other requirements. Responsible for protecting and promoting the health of athletes who perform physical exercise are both sportsmen and teachers and trainers. The state of health of athletes should be under the direct supervision of a health professional. Medical supervision is mandatory for all organizations working for Physical Culture and Sport.

Principles of teaching and training

The principle of consciousness and activity. Most successfully master the skills involved in lifting weights and improve sports skills when they are showing great interest in the course, for each exercise. Interest in the employment and greater activity in the performance of tasks is caused by a conscious attitude towards them. Involved should be clear about the purpose and objectives of education and sports training, to understand them and treat them positively. The main task of a teacher and a coach is to teach students the ability to analyze your traffic and efficiently manage them properly assess the spatial, temporal and power characteristics of the movements. This increases the interest and enthusiasm involved, promotes education initiative, independence and creative approach to the process of teaching and sports training,

The principle of clarity. It involves the creation of presentation of the motion, and by showing a brief explanation of figurative or narrative. Visibility in the preparation provided weightlifter


demonstrating the individual elements of lifting devices and methods generally weights. Analysis art skilled weight lifters movements carried out by various methods, for example using video equipment. Use of technology allows you to see intractable direct observation of weightlifter movement and work to correct them and improve.

All visual aids play an important role in learning, greatly increase the interest in lessons and contribute to the acquisition of solid skills.

affordability and the principle of individuation. According to this principle it is necessary to carry out training and sports training in accordance with the possibilities of dealing with their individual characteristics. It is necessary to take into account age, sex, degree of technical and physical fitness, health and mental athletes.

The application of physical exercise can be observed two extremes. In one case, students operate too easy task to give little physical load work without stress. These classes do not mobilize them to overcome the difficulties, do not develop endurance and stamina, reduce mental stress and cause a loss of interest. In another case dealing perform very difficult task and get a significant physical activity. A number of exercises, many young athletes can not perform correctly. All this leads to a loss of initiative, lack of faith in their own capabilities, mental disorder. Sometimes the result of such activities could be injuries and severe fatigue. Thus, these shortcomings in applying the principle of availability adversely affect the formation of character:

In organizing and conducting training coach must focus on the whole of the group and offer budding athletes feasible (but not too easy) task. During their performance, he brings out well and poorly trained and focuses on the latter, as capable themselves can improve their skills in the exercises by multiple independent tasks repetition. In the initial training of basic exercises of kettlebell lifting all involved should firmly grasp the entire program material and to fulfill the established standards.

systematic principle. This principle includes important provisions such training and sports training in weight lifting, as the regularity, repetition and sequence of lessons.

Regular practice increases the effectiveness of training and sports training to a much greater extent than the irregular employment. This is because the frequent and long interruptions in the classroom lead to the extinction of the conditioned reflex of temporary connections that underlie the formation of motor skills. Decreases as the level of achieved human features and "a sense of weight." At the same time, if the breaks between classes and each subsequent optimal activity solidifies and develops a positive change (motor and load) from previous sessions, the process of formation of skill will best.

In the process of mastering the skills of lifting weights is crucial multiple exercises. Repeat not only the individual exercises but also part of the session as a whole, for different time periods (weekly, monthly). Of particular importance is the regular repetition of the main part of the class. Repeated exercise is the basis of the load dosage: increasing the number of repetitions and the speed of execution of each exercise, you can increase physical activity and, on the contrary, reducing these rates, to reduce it. In addition to the load, repetition of exercises is a prerequisite for the formation of a strong motor skills. It leads to the mastery of dealing optimal variant of movement technology and a high degree of automation skills.


Each transition to learning new movements, is always based on a strong development of students' previous exercises to master the difficult exercises.

To address specific problems at each stage of training necessary to carry out the correct sequence in the use of basic exercises. The optimal sequence is always organically related to the principle of availability: at each stage takes must consistently perform exercises only feasible for him. Thus, the systematic principle provides for the establishment of such a system of education and sports training,

which would meet regularly conducting classes, the exploration of a variety of exercises, alternating stress and relaxation, re-doing the exercises. All of these factors are set out in the programs and plans of work.

TheThe principleprinciple ofof progressionprogression ItIt providesprovides forfor thethe formulationformulation andand implementationimplementation ofof new,new, moremore complexcomplex tasks,tasks, whichwhich graduallygradually increases the total volume and intensity. In the process of teaching and sports training weight lifters gradually complicate the conditions of exercise, which greatly expand the range of motor skills involved. This in turn enables the development of more complex specially-preparatory exercises and a variety of motor actions. A further increase of physical activity and regular overcome difficulties led them to continuous improvement techniques competitive exercises. Increasing the functionality involved due to a systematic increase of strenuous exercise by finding the optimal amount and intensity of exercise.

The principle of progression also defines the dependence of the strength of acquired skills on the value of physical activity. Increasing load possible only when the skill is formed securely attached and engaged mastered offered load. Loosely fastened skills under the influence of high loads easily lost. It follows that during the training process of weight lifting consistently generated motor skill results in a gradual increase in physical activity.

Specific principles of sports training

Sports training is subject to the principles, reflecting the general laws of physical education process. However, she also characteristic of some specific principles.

The principle focus of the highest achievements. Sports training means achieving high results. Athlete regardless of his abilities and talents should strive to show the highest possible result, which reflects the level of development of certain physical qualities, improve the strength and abilities of the athlete, and the degree of consciousness and activity of the organization and conduct of training. Achieving high results due to an athlete in-depth specialization in the chosen sport, integrated use of the most effective means and methods of sports training, increased stress levels, optimal system of alternating them with rest and a pronounced cyclical activities.

Propensity athlete to weight-lifting coach helps to more fully disclose his ability and achieve high results.

The principle of the unity of the general and special training athlete. Sports specialization only gives tangible results when it is carried out on the basis of all-round development of the athlete. This means that a lot of progress in the chosen sport is possible only on the basis of a general rise in the functional and physical abilities of the athlete. The high level of development of all systems of the body defines an athlete raising this or that his physical abilities. At the same time, the wider the circle of his motor skills, the more successful he is developing the necessary


movement in the chosen sport. It follows that from the sports training process, we can not exclude any general or special training. At various stages of sports perfection is necessary to find the optimal ratio of general and special training, and the correct sequence of their application. In sports training weightlifter general and specific training is performed in every major cycle year-round planning. The ratio of these types of training throughout the year, is constantly changing: the length of general training is gradually reduced, and special - increases.

The principle of the continuity of the training process. In a period of intense physical labor consumption of energy resources, reduced performance level, the athlete is tired and ends occupation. During the holiday performance is fully restored. The following phase "sverhvosstanovleniya"

which causes the appearance of a higher level energy in the body. These changes in the body lead to increased functionality of an athlete, it is working. In the case of a tightening of rest between classes performance remains at the original level.

Thus, the continuity of the training process involves a plan of rest between sessions, in which the positive functional, biochemical and morphological changes in the body of an athlete, occurred after a workout, to stratify the load on each subsequent session. This principle also implies a year-round training for a number of years and the implementation of a special system of alternating loads and rest. In particular, a number of training sessions conducted under conditions of partial non-dovosstanovleniya several physiological functions of the organism, which further significantly extends its functionality.

The principle of gradual and maximize training requirements. If an athlete trains without increasing the load, then it disappears phase "sverhvosstanovleniya" and performance will not increase. Will not rise, and sports scores, as they always correspond to the level of training requirements (load). This proves the need for a gradual increase in the level of physical activity, the complexity of technical and tactical training. However, if an athlete gradually but significantly increase the training load, then after a while they stop and improve its efficiency, and if the load is too high, it leads to overtraining.

In this regard, in sports training load increase is planned not only gradually, but as much as possible. It should be borne in mind that the "maximum load" must comply with the individual capabilities (adaptation and functional) of an athlete. It will gradually increase at each new stage of sports perfection process.

The principle of wave-like change of the training loads. Sports training in waves dynamics load changes. This is due to many reasons.

Under the influence of the training sportsman arise in the body fatigue and recovery processes that interact with each other and cause alternating loads and rest. In addition, undulation caused by the dynamics volume workout and its intensity are inversely related. On the wave nature of the training load affects the delayed nature of the dynamics of adaptive changes in the organs and systems of the body. In order for the functionality of the organism at this stage of the training process we reached the highest level, required loads swings. Dynamics of training loads and intensity also varies in waves.


Of course the theory and methods of physical culture and sports know the extent of undulating load fluctuations in the training process:

- "Small wave" - ​​characterized

of 2 to 7 or more days;



in microcycle

- "Medium wave" - ​​expresses a general tendency loads a number of "small waves" (3-5 and more) within the training phase;

- "Big Wave" - ​​expresses a general tendency load "medium wave" during the workout.

The principle of cyclical training process. The training process is characterized by cycles,

t. e.

repetition at

certain segments of training time, steps and training periods. Depending on the duration distinguish small (microcycle), medium (mesocycles) and larger (macrocycles) training cycles (Matveev LP, 1991).

As a rule, small cycles include a small number of training sessions. microcycle Program envisages the multidirectional exercises with the best relationship between them, as well as optimum load alternation and relaxation. In microcycle necessary to provide the best interaction of fatigue and recovery processes within a "small waves". It is necessary to determine the optimal sequence in the use of exercises for the development of separate physical qualities; should not be in the same class at the same time to do the exercises for the development of a large number of physical qualities.

Significant impact on the structure of the microcycle has labor regime, educational, social and personal life of an athlete. Therefore, the most appropriate duration microcycle week should be recognized as an athlete with the rhythm of life is relatively constant and easily consistent with the requirements of the training process.

Mean exercise cycles (retracting, base, stroke, predsorevnovatelny et al.) Are constructed in accordance with the requirements to perform certain amounts of physical activity. Its volume is determined duration and intensity of each mesocycle, which usually lasts no more than 2 months and includes several weekly microcycle.

Big cycles of sports training are subject to the laws of the formation of fitness. Therefore, each subsequent cycle, as a rule, not the previous one, and is built with the new motor and functional characteristics of the athlete. In many sports, the great cycle lasts from 3-3,5 months to one year. Depending on the length of the large cycle year round training weightlifter can be one-, two-, three- and chetyrehtsiklovoy.

can be one-, two-, three- and chetyrehtsiklovoy. Control questions Chapter 5 1. What are the main

Control questions Chapter 5

1. What are the main stages of the training process in weightlifting.

2. What are the general principles of physical education.

3. What are the basic principles of education and training.

4. Open the content of some specific principles,

weight lifting.


5. Evaluate the value unity general and special training of an athlete weightlifter.

6. What determines the wave nature of the training load?

7. How laws are subject to cycles of sports training?


Chapter 6

Teaching the exercises kettlebell lifting

kettlebell lifting exercises for many people, are one of the means of physical training. In teaching these exercises involved master the skills of lifting weights, get good physical and strong-willed tempering and acquire necessary general and specialized knowledge, according to the program. Lifting weights training also involves the identification of capable athletes, which are held


teaching and training





The main medium of instruction in weightlifting


The main means of training lifting weights include general developmental, training and special physical exercises.

General developmental exercises contribute to the development of basic physical qualities: strength, speed, endurance, flexibility and agility. They are an excellent means of medical physical culture, able to correct the spine, chest, legs, correct posture, work on the development of individual muscle groups, and so on. D. In addition, general developmental exercises improve functionality, extend the range of skills and motor skills involved and, thus preparing them for the most effective development of movements required in class with weights.

For general developmental exercises include walking, running, jumping, exercises no objects and with objects, exercises on the equipment, etc.

Preparatory exercises contribute to the development of the physical qualities that are necessary for the study of skills in lifting weights and improving individual elements of art.

Three groups of preparatory exercises can be identified:

1) for the development of motions with different weights; 2) study the ways of lightweight lifting weights; 3) study the art competition kettlebell lifting exercises.

The first group of exercises help to overcome a feeling of uncertainty, learn to accept the rational position of the trunk and extremities with lifting weights and perform simple movement.

Exercises of the second group provide the necessary motor foundation for effective learning technique of kettlebell lifting exercises. They include both simple movements to study engineering elements (movements of the hands and feet, breathing), and lifting weights lightweight ways to complete coordination.

The third group includes simulation exercises without weights, exercises with light weight dumbbells and weights competitive weight.

Simulation exercises are used for reference dealing with the form of movements. They are performed without complications and do not create the sensations experienced by dealing with weights, so perform these movements repeatedly is not recommended - they may be formed as a skill and to slow the development of the movements with weights.

Preparatory exercises also include special exercises to develop strength and flexibility. In this list there are exercises to stretch the muscles and increase mobility in the joints (especially in the hip, elbow and shoulder);


exercises with rubber bumpers, dumbbells and padded balls; gymnastic exercises on the wall.

Preparatory exercises with dumbbells help to master all elements of exercises of kettlebell sport and exercise themselves in general.

There are the following groups of exercises:

- to study the movements of the feet, breathing, coordination of leg movements and breathing;

- the study of hand movements, breathing, coordination of hand movements and breathing;

- explore ways of lifting weights as a whole.

Special exercises are used to improve exercise technique by eliminating redundant movements and development of the best technology options to match the individual characteristics of the students.

Forms and methods of training lifting weights

There are three forms of training organization: group and individual, as well as a group with a personal touch.

Group training is carried out with a homogeneous structure involved in all indicators: age, physical development, motor training, the ability to master the movements, etc

Individual form of training is usually used during sessions with neumeyuschih and poor talent to master the movements of people with


Group form of training with a personal touch is the primary during training in schools and sections of kettlebell lifting. It provides for the implementation of individual and group assignments and instructions of the teacher, as well as individual work with laggards.

Group training has a number of positive aspects. In the team everyone is engaged in working with the increased interest in the performance of tasks. He tries not to lag behind the others, seeks to correctly interpret and perform any exercise, quickly mastered in handling weights. When a homogeneous cohort perceive failure groups are not usually engaged in one and thus experienced less acute: the students help each other mutually. All this creates each member of the group of self-confidence.

At the initial stage of the two ways of lifting weights are studied at the same time - a classic push and jerk. They are being developed in each lesson by performing exercises on the first item, and then in coordination. Both methods are studied in parallel as long as the involved have mastered the basic techniques. Following this, students undergo a push of two weights on a long cycle and reinforce the skills of the classic push and push. When push technology elements on a long cycle will be developed, beginning sportsmen start to improve skills in the art previously studied methods.

After dealing learned to lift weights every way, begins the long process of improvement in the exercises of kettlebell lifting.

Teaching methods - is the most rational teaching methods by which the teacher (coach) brings the necessary skills and pass on their knowledge. There are three main groups of teaching methods - verbal, visual and practical.

Verbal methods. With their help in dealing with established idea of ​​the study the movement, its form and nature, as well as developing the ability to analyze a snapshot of the movement, install and troubleshoot. kinds of verbal


methods are the explanation, story, conversation, observation, command and disposal, the indication, counting and others. Specificity of training makes to verbal methods of their demands, especially when working with beginners. For example, the detailed explanations of the art exercise should be carried out with light weight dumbbells, and a competitive weights should create an idea of ​​the main reference points of exercise, avoiding overwork involved.

Explanation - This statement of the essence of the specific concepts of movement and action. It teaches to a logical understanding of the main content of the material under study, and helps identify the main, the most important details and facts. For example, explaining the theme sessions, the coach emphasizes its main points and are focusing engaged.

Story - a succinct narrative, characterized by a single direction and consistent disclosure of content. When using the story as one of the verbal exercise training methods it should have been instances that express the essence of the studied concepts (material).

Conversation as a method of teaching is carried out in the form of questions and answers to identify the knowledge, check the degree of understanding of the studied movements, discuss emerging errors and their solutions. Kind of conversation is to analyze providing a detailed understanding and discussion of the exercise content, movement, action. Questions during a conversation activate engaged and increase interest in its content, emphasis on the fact under discussion.

In order to correct any errors in the performance of movements coach makes remarks. They should be concise, clear and specific.

Commands and instructions are applied to the proper organization and clear leadership athletes activities in the course of employment. They determine the location, time, direction, and duration of the individual movements and actions.

Teams should encourage them to immediate and unquestioning execution of movements or actions. Distinguish team preliminary mobilizing attention and executive, after which competitors start to exercise. Teams should be given loudly, clearly, in the imperative mood. The classroom is sometimes used instead of command orders. For example, "Do not touch the free hand of the body," "Harder to work with their feet" and so on. N.

Directions - is explained in brief, concise form. With the accumulation of motor experience follow instructions for error recovery, and evaluation performed exercises t. D. The instructions generally are non-stop motions (downstream) voice and gestures. If, for example,

engaged in performing push weights on the chest, forgetting completely straighten the legs and go to the socks when the workers' movement,

the coach suggests:

part of the body, and then the right.

"Stop," "Knees", etc. Sometimes it is useful to use instructional techniques contrast, first show incorrect position of any

To determine the rate and rhythm of movement, as well as focusing on certain parts of exercise used count. It can be made by a coach or athletes, helping each other navigate in time and amount of lift. For example, in pace of weights 10 lifts per minute, every 6 seconds can follow command: "Push", "Clear", etc

Visual methods involved in creating a particular image investigated actions, movements or exercises. These methods include:

exercise demonstration, visual aids, film koltsovok, educational films.

Showing learn the exercises carried out by a qualified contractor is best before the training. Showing a rational exercise technique must be able to distinguish the most characteristic details of the motion.


During the show, the group should be located so that the features of exercise equipment were visible to all. For this exercise indicate under normal and slow playback. Display of exercise should be accompanied by a brief explanation of the main components technique.

Visual teaching aids - a sequence diagram, a split-second, posters, pictures, charts, and graphs. With their help, the trainer explains the elements involved in engineering, coordination bond and a specially-preparatory exercises to explore techniques of kettlebell lifting exercises.

Kinokoltsovki allow us to consider any details techniques repeatedly. Complicated parts technology can be seen at the stop frame.

Educational films should contain material of training to some section of the program, or to demonstrate the technique ways of lifting weights. Such films are recommended to be shown before the start of the study the relevant section of the program or during the lesson, when you need to remind occupies the main part of exercise equipment.

practices group consists method exercises, games, and other competitive. The main method is to exercise, which comprises multiple repetitions of movements aiming at mastering elements competitive exercise and exercise himself as a whole. Usually exercise method provides the job coach.

Game method. This method greatly improves the emotional activities, mobilizes engaged to perform various competitive movements, It helps overcome fatigue, and so on. d. When using this method of studying the activity is aimed at solving problems of the game, to achieve personal and team victory. All movements are studied before playing performs without conscious granular control, so there is most pronounced degree of development of the movement. The teacher controls the action concerned after the end of exercise in game form indicating their allowable errors in the technique of movements.

Competitive method. Doing exercises in the form of simple competition increases the effectiveness of training. However, we must

remember, Using this method, the participants must know the final result of its activities, or events are meaningless.

that when

In the initial stages of training in the form of competition can be carried out exercises to assess (in points) and call someone who has done their best. Apply such competitions:

"Who will stay longer in the initial position before the next pushing "," Who will raise 10 times the weight in the snatch "," Who last longer weights (the weight) top "and so. d. As the development of the art, except evaluation in points is applied lifting weights by the number of times for a certain period of time. When using this method in the teaching process must be strictly metered load.

All the exercises used in the learning process, combined in the integrity of the separate system. This means that the studied method for lifting weights initially demonstrated and analyzed (a detailed explanation), then it is divided into its constituent elements (leg movement, hands, torso, respiration, harmonization of their breathing and al.), Which are studied in series and fed engaged to the development of the whole exercise.

When training exercises weight sport widely used numerous methodological techniques such conditions facilitating or complication

perform movements, reduction rate rises, exercises in pairs and others. Consider some of them.

Relieving movements execution conditions usually performed with lightweight weights dosed at the time of the exercise. Education in difficult conditions, as a rule, is short-lived, and contributes to a better implementation of exercise in normal conditions. They are used, for example, such methods: the transition to training with weights


competitive weight, the exercise non-stop until the complete exhaustion, at the maximum rate, and so on. d.

Decrease rate rises is applied to assess the degree of mastery of a skill coordination of movements and breathing. If you engaged in performing an exercise for some time to technical errors, slowly, without stopping, but with a rhythmic without delay and straining breath, it means that the conditioned reflex link motion-breathing is formed, and the trainer can begin to address the most serious errors in the technique of movements as well as their elimination increase the duration and tempo of exercise. If the increasing rate of breathing is disturbed, it is necessary to go back to a slow tempo. Applying the slow pace - one of the ways of effective learning the correct movements of arms, legs and torso, as well as the management of breathing weightlifter.

Motor actions can be carried out in pairs with partner support, pre explaining the way of support, order fulfillment, tasks are performed by the movement and support. When using this methodological receiving support becomes assistant coach. He tells a stopwatch tempo of the exercise indicates performing on allowable errors and helps to eliminate them. As a rule, this method is applied after examination of all the exercises.

In the process of learning and using the so-called contrasting techniques. For example, a student performs an exercise on the coordination of breathing. To emphasize the need for a preliminary inhaling and then exhaling when the crouch in the clean and jerk, he is invited to do expiratory poluprisede and push the weights up. Thereafter, the learner athlete becomes clear that the coordination of the movements depends on efficient breathing.

In order to teach the proper technique exercises, you need to try out a few of its options and choose the most suitable. To this end, in the course of employment should alternate angles biceps curl and leg during movements to create different muscular effort in the performance of labor movements and lifts weights to do, constantly changing pace. This methodological procedure promotes development of the art embodiment, corresponding anatomical psychologists-cal characteristics of each engaged.

In the study of exercises and equipment items used figurative expressions and comparisons that facilitate the understanding of the essence of the job. For example: "Knock heels", "Shut hands ears" (in the study fixing weights above), "stick arm sharper", "Work legs stiffer", "stick heel on the floor," "Hide by weight", "Stand exactly - by vertical "," shoot down ", and so on. n.

The greatest effect is achieved when the integrated use of different methods and methodological techniques depending on the objectives of the lesson.

General exercise training scheme consists of the following stages:

-- demonstrationdemonstration studiedstudied aa methodmethod ofof liftinglifting weightsweights andand itsits elements;elements;

-- theoreticaltheoretical justificationjustification (explanation)(explanation) ofof thethe processprocess equipmentequipment andand elements;

-- testtest methodmethod (an(an attemptattempt toto liftlift thethe weightweight (the(the weight)weight) studiedstudied method)method) inin combined with a given breath in the individual phases lift;

-- practicalpractical acquaintanceacquaintance withwith thethe formform ofof motormotor actions;actions;

-- masteringmastering processprocess elementselements andand combinationscombinations ofof individualindividual movements;movements;

-- developmentdevelopment andand managementmanagement ofof respiratoryrespiratory exercisesexercises asas aa whole;whole;

-- improvementimprovement ofof exerciseexercise equipmentequipment andand itsits components.components.

In a demonstration of the method of lifting weights as a whole should describe the main features of the technology of the studied process (body position, breathing patterns, the shape of movements of arms and legs, their coordination with the breath and so on. D.). Elements showing the method


lifting weights, you must clearly indicate the position of the limbs, to allocate the work of each of their care, pay attention to the position of the arc weights for different grips, indicate the moments of greatest efforts in a working-class movement, giving the characteristic pace and rhythm of movement. Here it is necessary to show preparatory exercises, which are being developed with the help of different elements to explore ways of lifting weights.

After the demonstration and explanation of techniques to explore ways to be told about his dealing with sports, crafts and health value, including the popularity level of records, the importance of the development of motor skills, physical qualities and functional capabilities of the organism. Then, is the need to try to lift weights that way.

Practical acquaintance with the form of motor actions envisages implementation of the basic simulation exercises have involved creating an idea of ​​the magnitude, direction and speed of limb movement, angles of flexion in the joints, the most expedient coordination of movements in a series of lifting weights and so on. D.

Mastering process elements and combinations of individual movements performed with lightweight weights. For the successful development of the movements is necessary, first of all, learn how to make the correct starting position for the implementation of competitive exercises, as well as the position of the kinematic links athlete in position fixing of weights (weights) at the top. For this purpose, before learning exercise without fail this test is carried out starting position and the locking position.

When teaching the different motor actions when lifting weights used by numerous exercises. They must be carried out so that the motor arsenal trained athletes consistently expanded. But we should not get involved in increasing the number of exercises. It is necessary to apply those which would be aimed at solving a particular problem, would be used for the acquisition of certain skills.

Individual elements of the implementation of kettlebell lifting exercise techniques taught in this order.

1. When the exercise like without weights, and weights the one conducted detailed

familiarization with the movements and their preliminary study.

2. Doing exercises with light weight dumbbells. In this case, the conditions

natural interaction athlete with weights carried skill development exercise.

3. Exercising with weights competitive weight. such an arrangement

exercise is used to improve the skill of lifting weights and the development of physical qualities.

When studying the art elements and their alignment with the breath following options common.

Option 1. The element techniques studied for arbitrary breathing sequentially without weights, one weights. He went on in the same sequence has been studied in accordance with the breathing.

Option 2. Element art and investigated at an arbitrary delayed inspiratory breath and lightweight weights. Then, the same element is studied again with the same weights, but in accordance with the breathing.

Option 3. art element studied with weights competitive weight. A preparatory exercise for the development of this element, initially studied at random, then when to hold your breath, and finally, in accordance with the breathing. Next, in the same sequence performed all subsequent preparatory and spetsialno-


preparatory exercises with weights competitive weight. The same principle is carried out to study the art of competitive exercises: Each exercise is performed first on the detainees and random breath and then in strict accordance with the breathing.

Option 4. art element studied with the weighted dumbbell with one hand with the help of a coach. Selection of a particular embodiment is mainly determined by the degree of physical and technical preparation involved. If the preparedness of the average,


it is advisable to use the third embodiment, when bad - the first, or second, or fourth.

However, in the process of training is necessary to combine all the options. In the study of the whole exercise should be performed at

a specified time periods in an optimal pace, but to subordinate the movement to breathing. Only the combination of breathing movements

can contribute to the qualitative development of methods lifting weights in full coordination process stress and relaxation of muscles working

in accordance with the exercise tempo rhythm-pattern.

In the process of learning to pay attention on dealing with major mistakes and fix them in the first place. Typically, these errors create additional moments of forces that lead to excessive movements interfere with the proper working implement movements disturb the coordination and t. D.

After performing any exercise, especially after those associated with breath should prodelyvat some breathing exercises.

For skill in the technique of lifting weights (dumbbells) and its elements are used lighter weights, which are raised for short periods of time and at a low pace. It is necessary to coordinate movements of the legs, torso, arms, breathing (inhale perform in moments of mitigating the gravity of weights on the chest). As improving technology and functional readiness of the duration and rate of lifting weights increase.

Training sessions

Training sessions is the main form of training in weight lifting. It has a certain orientation, the same structure and consists of three parts: a preliminary, main and final. The first part of the session is held as the free weights, and a lightweight dumbbell, the second - only the weights and the third - both with weights or without them.

PreparatoryPreparatory classesclasses partpart (20(20 min)min) isis dedicateddedicated toto thethe organizationorganization concerned,concerned, explainingexplaining thethe objectivesobjectives andand contentscontents ofof aa class,class, aa brief theoretical discussion on the theme of employment, showing and explaining the new material, general developmental implementation, simulation and training exercises with weights.

In the main part (60 min)

to learn a new program material and

improved skills acquired. In the last third of this part of the activity can be carried out exercises with the competitive element.

InIn thethe finalfinal partpart ofof thethe sessionsession (10(10 min)min) ItIt providesprovides forfor reductionreduction ofof physicalphysical andand emotionalemotional stress.stress. ItIt containscontains aa repetitionrepetition ofof thethe material, independent exercises to restore breathing and muscle relaxation, construction and testing of participants, summarizing sessions organized care.

The duration of the training sessions and individual parts depends on the degree of preparedness involved, their sex, age, temperature conditions


of classes. In all cases, the maximum load must fall on the second third of the main part of the session, followed by a gradual decline.

Before the start of classes for dealing with weight lifting introduces in detail the safety precautions when performing exercises with


Organization of classes is determined by its specific objectives. In each session, the trainer (teacher) is an outline-plan, which defines the tasks carried out in the training sessions.

The first and second columns, abstract plan sequentially specified part of the lesson, for their duration. For each of the details are written the names of all the exercises and their dosage. It can be expressed by the number of repetitions, time exercises, tempo and so forth. In the third column are written organizational guidelines to engage in the procedure of the exercise, location engaged on platforms and methodological procedures to ensure error-free exercises and effective development of elements of technology and their approvals.

Coach (teacher) should think in advance and choose the number of instructional techniques to ensure high-quality implementation of

planned exercises. Particular attention should be paid to the skillful dosing of load: it is necessary to determine the weight of the weights,

reps, rest periods, time and pace exercise, etc

Effective employment depends largely on the proper selection of exercises with weights, which is determined by the tasks of each


Exercises with weights must be chosen according to the method of lifting and studied its elements. Execution sequence selected exercises caused major methodological principles of training and must comply with the motor and functional characteristics of each group involved.

However, during the training necessary to provide also the exercises of all the major groups: drill, walking and jogging, general developmental, gymnastic and simulation exercises.

In the classroom the following methods of organization of the exercises used in weight lifting: frontal, group, individual, and in-line.

Frontal method provides simultaneous exercises all involved. It is used for exercises with weights at a sufficient number of them, as well as learning the exercises without weights and with one kettlebell. The advantage of this method is to simultaneously hold classes with many involved in the initial phase of training, thereby increasing the density of employment and increased physical activity.

Group method. Students are divided into several groups (subgroups brigades) depending on the readiness and the material being studied. Each group is led by the coach or his assistants (among good weightlifters) is engaged on its platform (in terms of the sports hall).

Individual method is most often used when working with remedial or well-trained athletes. It is also used to control the classroom. In this case, engaged in performing an exercise, and the coach commented on the progress of its implementation, highlighting positive and negative aspects in the art of movement.

Line method. This method is used to consolidate skills in lifting weights in a weight training athletes (eg, students, military personnel, and others.). Involved are divided into small groups. Each focuses on the place (near the dais). At the command of the coach involved, one from each group (one by one)


simultaneously perform exercises continuous streams.

The structure and content of the training lifting weights

Education lifting weights consists of two main types: primary education and training exercises kettlebell lifting. Both types provide massive skills acquisition lifting

weights secondary school, students, military personnel and others.






Mastering the skill of lifting weights starts after dealing mastered the elementary techniques, learned to take the correct position of the body in the initial and final phases of the movement.

The process of forming the skill of lifting heavy loads can be carried out in three phases.

Contents of the first period is in the study of individual movements when lifting weights and mix them into one integral motor action. In the second eliminates unnecessary movements and excessive muscle tension, improves the skill. The third period is associated with the further improvement of skill in lifting weights (dumbbells) by clarifying and changing art movements on the basis of development of physical qualities and enhance the functionality of weightlifter.

In accordance with the laws of the formation of motor skill learning it is advisable to use the following steps.

1. The original study.

Work on this stage is reduced to mastering technique of lifting weights method in its basic embodiment. Engaged prepared representation of the process of lifting weights, it operate practically studying individual elements, develop the overall process, eliminate redundant and unnecessary movement muscle tension.

2. In-depth learning and training.

At this stage, the items being developed and refined the art method of lifting weights. Movement improved with a tendency to improve the quality. The main objective is to provide an in-depth learning the further education of the most advanced skills to perform competitive exercise. To solve it is mostly used method is a holistic study of exercise in its natural form (without the use of aids). The focus is on the implementation of competitive exercises in strict coordination with the breathing.

3. Improving the competitive exercise equipment.

During the third phase involved learn a way to lifting weights (dumbbells) and form their own style (individual style of performing movements). This stage of study covers the last stage of training and the entire period of sports training as improvement of skills in the implementation of sport activities is an integral part of this process. To improve kettlebell lifting technique used means and methods used in

the process of training and sports training.

Teaching and training group completed taking into account the level of preparedness in lifting weights and working age.

initial training

Initial training in weightlifting involves mastering the preparatory exercises for the development of treatment methods of gravity and lightweight lifting weights.


Their main purpose - to familiarize with the properties of heavy objects, building skills right torso in static poses in the beginning and at the end of the lift of these items, as well as free breathing without delay and straining.

Preparatory exercises for the development of the treatment of weights consist of several groups and studied in the following sequence:

-- elementaryelementary movementsmovements ofof thethe armsarms andand legs;legs;

-- torsotorso positionposition inin thethe variousvarious phasesphases ofof thethe movement;movement;

-- exercisesexercises toto coordinatecoordinate breathingbreathing withwith thethe movements;movements;

-- staticstatic postures.postures.

Basic movements of the arms and legs. When you exercise these groups limb should be positioned so that on one occasion when their movement could feel the force of gravity of weights in fixing the weights at the top or the necessary support arms (elbow) on the iliac crest in the exercise push.

In another case - the smallest resistance, and the free movement of the limb in a given direction in the phase of flight weights (weights) for lifting them up or lowered down. All movements can be performed in the following sequence: strained limbs (slowly at first, then rapidly), relaxed limbs (slowly at first, then rapidly). Such movements are introduced dealing with the values ​​of muscle forces generated depending on the position and the degree of limb muscle tension.

Elementary movement (circular, primaries, jerk, jog et al.) Are performed with weights in all directions. They help to properly arrange the limbs in the subsequent development of exercise equipment.

It is recommended to perform the following exercises: swinging motion with lightweight dumbbells straight unstressed (relaxed) hands to the left, right, forward, back, both alternately skrestnye, changing the position of the hands (inside, outside, turned to the body). These perform the same movement with the change of trunk tilt with squats (squat changing depth).

The position of the body in different phases of movement. Exercises of this group focus on further acquaintance with the methods of lifting weights. They are performed in different positions (tilt

forward, backward, left or right side ahead), with different speeds and changing the direction of movement (first forward and then backward, in different directions, and so on. D.). When you exercise using simple methods of movement: normal pace, skrestnye steps backwards, in

different directions, etc. These methods can be used in various combinations:

speed of movement and position of the hands, changing hands movement ( simultaneous and alternating on the contrary), and the direction or speed, etc

To change the direction and method of movement, change the

Breathing exercises are an important group of preparatory exercises for the development of the treatment of weights and the main means of teaching management, without delay, and straining, breathing in the competition exercises.

Under normal circumstances the respiratory act is performed in humans without any apparent delay between inhalation and


physiological act must comply with the breath during exercise with weights.

exhalation and inhalation. this continuous

Static postures. This group of exercises aimed at improving the coordinated voltage alternation and relaxation of different muscle groups in static poses. Exercises are performed in different positions: in an initial position before the start of a


exercises jerk and push in the initial position before the next ejection, as well as fixing the weights (weights) above.

ejection, as well as fixing the weights (weights) above. Control questions Chapter 6 1. What are

Control questions Chapter 6


What are the main means of training lifting weights.


What are the challenges in preparing weightlifters solved by obshcherazvivajushchih



What are the challenges in preparing weightlifters are solved with the help of preparatory and

special exercise?

4. What are the three forms of the organization of employment training exercise technique

kettlebell lifting.

5. Describe the process of forming the skill of lifting weights.

6. Determine the initial learning objectives in weightlifting.

7. Expand the contents of the main methods of teaching - verbal, visual and


8. training sessions - the main form of organization of employment on

weight lifting.

9. What are the features exercises to teach rational breathing?

10. Determine the value of static exercises.

Chapter 7

sports training

Under a sports training in weightlifting should be understood many years of pedagogical process aimed at a comprehensive physical training athlete and his improvement in competitive exercises. The main goal of sports training is to achieve a high level of sports skills and training of athletes for performances at competitions of various ranks.

In the process of sports training to address the following main objectives:

- education vital motor skills;

- raising the level of knowledge and expertise;

- achieving a high level of physical and mental qualities;

- improving health and performance athlete;

- improving athletic performance.

The effectiveness of sports training depends on the correct solution to all these problems. Important conditions for sports training - an

optimal combination of training with employment, in particular with the study; compliance with proper hygiene and domestic conditions;

ensuring the conditions for a comprehensive physical fitness (sports facilities, equipment, coaching staff, timetable, etc. d.) and others.

training funds

The main means of weightlifter workout are exercise, some of which are borrowed from other sports. They are combined into two groups: training without weights and dumbbells.

Exercises without weights

DrillDrill andand exerciseexercise sequencesequence usedused forfor rationalrational allocationallocation ofof groupgroup ofof weightweight lifterslifters inin thethe gymgym oror onon thethe court.court.


They allow you to focus on dealing with, contribute to the formation of correct posture and so on. D.

WalkingWalking andand runningrunning TheyThey areare anan importantimportant meansmeans ofof functionalfunctional trainingtraining weightlifter.weightlifter. WithWith theirtheir help,help, youyou cancan specifyspecify aa differentdifferent physical activity and to develop necessary for an athlete - speed and endurance. The best results in the formation and improvement of the functional state of weightlifter can be observed when performing these exercises in a uniform, varying pace and again.

ForFor generalgeneral developmentaldevelopmental exercisesexercises areare gymnasticgymnastic exercisesexercises withoutwithout objectsobjects withwith objectsobjects (rope,(rope, dumbbells,dumbbells, sticks,sticks, stuffedstuffed balls,balls, etc.),etc.), onon thethe equipment,equipment, differentdifferent jumpsjumps andand jumps.jumps. TheyThey contributecontribute toto thethe improvementimprovement ofof thethe levellevel ofof developmentdevelopment inin kettlebellkettlebell strength, speed, endurance, flexibility and agility; improving the work of all systems of the body athlete, improve physical development of weightlifter. General developmental exercises include morning exercises and preparatory part of the session before performing exercises with weights.

acrobaticsacrobatics weightliftersweightlifters needneed forfor flexibility,flexibility, agility,agility, speed,speed, andand orientationorientation inin TheseThese qualitiesqualities promotepromote masteringmastering correctcorrect positionposition of the torso and limbs in various phases of exercise, and improve the technique of movements. Acrobatics cause positive emotions. In sports training weight lifters following acrobatics involved: flip-flops (forward and backward), and various upheavals, "bridges" and "splits".

ElementsElements ofof weightlifting,weightlifting, usedused inin thethe preparationpreparation ofof weightlifterweightlifter -- aa varietyvariety ofof exercisesexercises withwith aa barbellbarbell thatthat improveimprove strengthstrength These exercises include bench press, push and leap from different starting positions, lifting barbell on his chest, squats, bends with the barbell on your shoulders, barbell exercises in sitting and supine.

In addition, the weightlifter is recommended to perform exercises with light and heavy barbell series. After each of them should stay until full recovery. Usually light weight rod is 40%, and heavy - 80% of the full weight of the bar, which can raise the weightlifter. Exercise barbell with light should be carried out so that the rate of movements from class to class continuously increases and reaches the limit values.

skiingskiing inin winterwinter couldcould bebe oneone ofof thethe mainmain toolstools aimedaimed atat improvingimproving thethe overalloverall physicalphysical staminastamina andand healthhealth promotionpromotion weightlifter.weightlifter. ThisThis sport is effectively increases the level of physical development and physical fitness of an athlete. Ski training weightlifter includes training exercises to develop strength and endurance, as well as competitions at various distances (taking into account age and engaged in their physical abilities).

Improving physical training weight lifters, and checking the effectiveness applied ski training means is carried by the athlete participation in ski competitions on distances of 10-15 km.

MobileMobile sportssports gamesgames TheyThey areare anan importantimportant meansmeans ofof sportssports trainingtraining weightlifter.weightlifter. TheyThey comprehensivelycomprehensively affectaffect thethe physicalphysical development and readiness of the athlete as a whole. Games promote the development of strength, speed, agility, endurance and flexibility; help education mental qualities. Emotionality classes always increases interest in mobile and sports games.

ForForFor sportssportssports gamesgamesgames thatthatthat weightweightweight lifterslifterslifters areareare mainlymainlymainly usedusedused ininin thethethe trainingtrainingtraining process,process,process, areareare tabletabletable tennis,tennis,tennis, volleyball,volleyball,volleyball, footballfootballfootball andandand others.others.others. GamesGamesGames such as volleyball and soccer are available, because they can be conducted in any soft ground with a relatively smooth surface. Without breaking the rules of a particular sports game, the coach for specific tasks of the class can change the size of areas (decrease or increase), the duration of the game, number of time, rest time between times, recaps (increase or decrease), and so on. D. That fashion, sports and outdoor


Games are a universal means of weightlifter workout.

Exercises to develop strength. To increase muscle strength, bearing most of the load when lifting weights in a certain way, it is possible to use different simulators that allow for movement, shape, nature, rhythm and tempo related to movement of the sportsman with weight. Besides these devices, a weightlifter during training are used rubber dampers and block. They develop a good arm strength and shoulder girdle muscles.

Depending on the duration of exercise weight sport trainee, strength training exercises in different weights and weight runtime. Thus, the exercise with heavy shells can be a time less competitive at a slower pace than in the exercise with lighter objects.

Exercises to improve flexibility of the special weightlifter. To achieve high sports skills in the weight-lifting is necessary, along with the implementation of a number of requirements to have a high mobility in the joints of the extremities. To solve these problems using special exercises that are included in the sets of exercises performed at each training session.

Exercises to increase physical endurance weightlifter. The use of intense exercise of other sports contributes to the overall physical endurance weightlifter, which determines the level of athletic performance in weightlifting. These exercises impose on the functionality of weightlifter about the same requirements as a competitive exercise performed with dumbbells.

The basic exercises to increase overall physical endurance weightlifter include: jogging in uniform and variable pace and again at intervals in the limiting rate; running and skiing - at a different pace (from the middle to the limit).

Exercise with weights

Depending on the purpose of your workout exercises with weights are divided: on





Preparatory exercises are different swings weights with shifting from one hand to another, juggling a variety of sit-ups. Widely used such exercise as "casting weights on one chest" followed by suspension in swing. Specially-preparatory exercises are, rhythm and tempo figure which, in terms of alternating periods of effort and relaxation of different muscle groups, similar to competitive exercises. This embodiment exercises classic push with one weights, shvungi, exercise jerk two hands, and so on. D. Specially-preparatory exercises can be performed with a single weights, and also with two weights, the weights weight thus may vary widely.

The various complexes preparatory and specially-preparatory exercises widely available literature presented [1, 12, 23, 27].

The principal means of raising special readiness Athletes weight lifters are competitive exercise. For men, this is a classic push of two weights, snatch a kettlebell, a push of two weights on a long cycle, and for women - one jerk the weights on a long cycle. The detailed plans for sports training leading weightlifters Athletes can be found in the literature [5, 12, 17, 33].


training methods

The training process of the exercise methods are chosen depending on the tasks to be solved by an athlete in a given period of athletic training. Selection of a particular method depends on the total planned volume and intensity of exercise, an athlete's ability to adapt to physical stress (see. Appendix 2 and 3). In weightlifting apply five basic methods of training: uniform, variable, interval, and re-competition.

uniform method

Uniform method involves the implementation of specially-preparatory exercises and competitive at the same pace for a long time. In this case, the lesson exercise is performed once in one approach. The main purpose of this method

- increasing aerobic capacity of an athlete. The method is mainly used in step overall physical fitness.

Depending on the weight of the athlete's fitness weights, pace and duration of the exercise will be different. For example, the exercise push with weights of 24 kg for 10 minutes at a pace of 10 lifts per minute can be considered as a slow sports masters, but for beginners who are preparing to implement the rules of the first category, it is removed.

There are some patterns, allowing you to select the best rates of growth. For novice weightlifters - is the exercise within their own aerobic capacity. The pace and duration of exercise should be made available for weightlifter. One of the signs of the exercise in the aerobic mode is the ability to talk. But as soon as the breathing is difficult and it is impossible to carry on a conversation, so the pace is increased. Increase aerobic capacity of the organism in the process of training allows the future to withstand a higher rate.

The most common among athletes method of determining the tempo of the exercise - measurement of the heart rate (HR). Based on the maximum heart rate values ​​determined during exertion intensity limit, it is recommended to calculate a value equal to 75%. This value is considered to be the upper limit of aerobic zone. The simplest, but least accurate way to determine the maximum heart rate is the following:

the number of 220 is subtracted from the age of the athlete in years.

To determine the level of heart rate during your workout you need to stop and find a throbbing artery in the neck. Number of strokes

for 10 seconds multiplied by 6. If the value exceeds 75% of the maximum heart rate, mean exercise is carried out too rapidly and should

reduce the rate of exercise or perform exercises with weights less weight. However, the need to develop rhythmic breathing in accordance

with the selected tempo. Spasmodic breath straining dramatically increases the intensity of exercise, which is reflected in a sharp rise in heart


For example, a 40-year-old weightlifter, maximum heart rate which is equal to 180 u. / Min, should perform exercise at a pace which allows to maintain the heart rate at 135 bpm. / Min. This corresponds to 22-23 beats per 10 seconds dimensions.

More accurate heart rate can be obtained using a heart rate monitor. Heart rate monitor with a computer graphic representation of the nature of change in heart rate during the whole period of the exercise. However, this device is expensive (from 3000 to 20 000 rubles) is not a necessity at the initial stage of preparation.


The lack of a uniform method lies in the fact that during exercise at a relatively low rate with weights light weight (low intensity) inadequate develops strength weightlifter muscles, speed-strength, special endurance needed for successful performance in competitions. In preparing for competitions must perform a certain amount of load of an intensity which increases the results.

variable method

Contents of exercises with weights varying the method lies in the fact that running multiple approaches. In the first half approaches weights weight is increased, and in the second half - is reduced. For example, the approaches performed with weights 12, 16, 20, 16, 12 kg. load intensity initially increases and then decreases at a constant rate of exercise. He maintained constant to the rhythm of alternating voltage processes and muscle relaxation was stable regardless of the weight of the dumbbell.

As one of the methods of increasing the level of power, speed and strength endurance qualities it can be applied is not all weight lifters. This, in our opinion, due to the large amount of work and exhausting, which involves alternating method. An important feature is that the exercises with weights heavy weight improves strength abilities of an athlete. In addition to increasing muscle strength exercises performed with weights of different weight (from lightweight to more competitive weights weight) increase the stability of the art, is increased by improving the efficiency of motion exercise equipment.

Variable method of performing exercises may apply athletes subject to a high level of physical fitness. Without sufficient force readiness, the high level of overall strength and endurance athlete, this method is contraindicated.

Supporters of training with weights of different weights in one session is recommended to carry out an orderly exercise. They seem to build a "pyramid". After a warm-up exercise in the preparatory part of the lesson, approaches begin to perform with light weights, moving to more difficult. Built ascending and descending "ladder". For example:

12, 16, 20, 24 kg. Then the slope of this "ladder" 24, 20, 16, 12 kg. Number of lifts and the number of repetitions is determined individually. However, the pace of implementation rises with increasing weight of the weights should not be reduced. Raising and lowering the "ladder" in one rate is needed to produce a rational technique. A common mistake is that weight lifters, and came to the heaviest weight in the "pyramid", slow down the pace, trying to conserve power and to establish a breathing rhythm that strays from the large load. Very often it is the result of unsustainable techniques when lifting heavy weights.

It should be noted that the technique of lifting weights for beginners varies greatly during the transition from light to heavier weights. Too tight and technically imperfect lifting heavy weights leads to the formation of oxygen debt. Training in lifting weights variables method allows to determine its strength and speed-strength capabilities. The training process is necessary to choose for himself such exercise tempo, which allows to reach the top of the "pyramid" without fatigue. Furthermore, stepwise decreasing weight weights athlete smoothly returns to the habitual for itself at this stage technical readiness of the rhythm of movement.

Present a training scheme to help the novice weight lifters get used to such a transition, that after a few sessions are smooth and


Despite the fact that exercising with weights of different weights primarily improves power quality skorostno-


it also presents

an excellent way

improving endurance. Four to five repetitions of this circuit are equivalent lifting weights uniform method for 30-40 minutes. Training on "Pyramid" does not


means reducing the load volume, expressed in kilograms.

The main problem to be solved in the training sessions, - reduction of energy consumption. The most common and serious mistake - this is excessive hand movements while lifting lightweight dumbbells. At the same time lifting weights is done at the expense of faster, but relatively weak arm muscles. With the increase in the activity of muscles in the arms, as a rule, an excessive bending and flexion of the trunk, involuntary overstep on the platform. Athletes need to ensure that most of the time his hands were a link between the weights and torso weightlifter to a large force of muscles of hands revealed only a short moment of fixing weights at the top of a push or at undermining the weights up in the snatch (muscles of the hand). The following path to save energy - coordinated, without undue stress torso movement. Popping up in a push weights,

Many newcomers to the rest position before pushing weights up straining muscles of the neck and shoulders, which leads to additional energy consumption and prevent installation of the elbows on the iliac crest, and also makes breathing difficult. When lifting light weights athletes do not pay attention to it, but the transition to the heavier they are forced to look for a more rational technique.

Exercises with weights of large weight (28, 32, 36, 40 kg) create significant stresses and loads in the locomotor apparatus (ankles, knees, hips, spine and t. D.). Therefore, at the first sessions on working out technology with heavy weights, you must be more careful than when reading the basics of technique with light weights. At the same time to train to be in the shoes, which protects the foot from accidental injury. It should have a rigid sole and low heel, as well as adhere to the soles of his feet. This makes it possible to stabilize the heel and eliminate the occurrence of the rotational movement of the foot, which can lead to strain on leg muscles and damage of the knee and ankle joints.

The question arises, how the variable input method in the weekly training plan? In the first lesson you must exclude every effort when lifting weights. Between sets planned rest intervals, sufficient for recovery before performing another approach. Gradually, improving power quality, weightlifter can increase the intensity of the load. However, even reaching the maximum amount of training load, the athlete must be 1-2 (sometimes 3-4) days a week to devote to rest.

The use of variable method in each class may be the reason for an athlete preparing various injuries. Therefore, the weekly training volume should be slightly reduced. Because along with the increased level of speed-power qualities is necessary to spend time and to increase endurance levels.

Weekly training schedule novice weightlifter, aimed at mastering the technique of lifting weights and increased speed-strength abilities may look as follows (Table. 1).

Table 1 Estimated training schedule

as follows (Table. 1). Table 1 Estimated training schedule In the days when an athlete does

In the days when an athlete does not train on the "pyramid", should be lifted weights uniform method. The tempo can be 6-8 lifts per minute exercise, push and 10-12 lifts per minute exercise, leap for 10-20 minutes in each approach. Prolonged approaches included in this week's schedule in order to maintain the necessary level of endurance.


It should again be noted that the "pyramid" - a reliable method of increasing muscle strength and speed-strength abilities of weightlifter. Although these factors do not play a decisive role in competitive activity, they can give the athlete a slight advantage over rivals, which will increase the pace of recovery in 1-2 minute intervals on tactically thought out a competitive time.

interval method

Interval by increased tempo of an athlete body. This method is most common among highly skilled weightlifters.

Exercise is carried out at a fast pace as standard - duration of 1-2 minutes. Intervals between series alternates strictly regulated rest intervals. For example: 5 sets of 15 lifts per minute weights of 24 kg alternate with minute rest intervals. (15 + 15 + 15 + 15 + 15) / 24 kg. During one training session of these approaches can be carried out more.

Interval method allows you as soon as possible to increase the special endurance, improve rhythm-tempo characteristics of motor actions in the exercises of kettlebell lifting is in preparation for a competition.

Run bit standards, and even perform well in the competition is possible, using a training program based on continuous and uniform lifting weights in an aerobic mode. However, it is obvious that weightlifter, sticking only this method of training will not be able to reach their full potential.

Competitions in kettlebell sport - is, above all, strength endurance test (Romashin YA, RA Khairullin, Gorshenin AP, 1998; Vorotintcev AI, 2002; et al.). in competitive "prikidok" Studies changes in heart rate, many highly qualified sportsmen show that, starting from the fifth or sixth minute, the heart rate exceeds 180 bpm. / min. Accordingly, about the middle time competitive weightlifter perform exercises in the anaerobic mode. For this reason, in the process of training is necessary to make a certain amount of work aimed at improving the performance of anaerobic organism.

During the raising speed abilities athlete interval improved method musculoskeletal, respiratory rhythm, improving motor coordination. In addition, increased levels of maximum oxygen consumption, in which the weightlifter can perform physical actions in the aerobic mode. Besides the fact that interval training improves the speed, its very important function in the preparation of weightlifter is the improvement of exercise equipment, running at a higher rate.

In our view, at a certain level of general endurance and strength qualities, the level of which is increased by training sessions conducted using uniform methods and variable, weightlifter with less effort to cope with physical exertion interval sessions. However, beginners exercise using the interval method, should be no more than 1-2 times a week, even during preparation for a competition.

Interval method is not popular with novice weight lifters and those athletes who are engaged in "for themselves." The main reason is that they want to get away from the monotonous, tedious and grueling interval sessions that form the basis of training highly qualified weightlifters.

However, the interval method has several advantages. Here the athlete is precisely known time and the number of ascents in one minute rest intervals. And with a uniform and variable methods, all regulated by the state of health. And most importantly - at the interval method to objectively assess the achieved level of skill. marking the


training diary of each session, it is possible to imagine the dynamics of the increase of power-speed and special endurance. Psychologically, this training is perceived easily, and it is fleeting time.

The literature on the methods of training, you can find a variety of options for training interval method (Homo new VN Makhotkin BV Gamze SA, 2003, 2004, Raczynski SA, 2003, 2004; Riabchenko A. 2003, 2004; and others.) [3]. Also in notebooks of every weightlifter who carried out the norms Master of Sports of Russia, we can see concrete figures showing the extent of daily training load. We could bring us an example of high qualification plans for the preparation of athletes. However, our study guide pursues other objectives. We think if the athlete will be able to understand the theoretical and practical basics of kettlebell lifting, he himself or together with the coach will be able to write any plan for any period of training in a long-term process of improving sports skills.

In weightlifting are two variants of the method of interval exercise. The first - a sprint, ie the mass exercises for 15-30 seconds at

maximum speed

per minute and the exercise jerk -10, 15, 17, 20 lifts per minute.

The second - embodiment is a tempo, ie exercises for 1-2 minutes

An exemplary exercise tempo push - 6, 8, 10, 12 lifts

Weight lifters of high qualification in the competition are not lifting weights at the maximum rate, and taking into account the possible acceleration of the finishing, adhere to such a pace that will allow them to finish the performance in the near-limit speed. Thus, interval sprints does not play a large role in preparing for the performance of weightlifter. As for the tempo version of the exercises, it significantly increases the effectiveness of speech weightlifters.

If the maximum interval training method used aerobic and anaerobic possibility an athlete (Plato VN, 1986).

The tempo of the exercise though more than competitive, but weightlifter able to maintain it for a considerable length of time. In this case, there is no big oxygen debt.

Each athlete his pace exercise. For example,


lifting weights at competitions in the exercise push into the pace of 10 times / min, with an interval this exercise may raise in the rate of 12-15

times / min or more. To reach this result the athlete is not difficult, the main support selected tempo and not overwork the end of each 1-D (2 minutes) minutes.

Exercising at a high pace occurs with heavy traffic and contributes to higher speed-strength abilities. In this respect, it resembles the method of alternating training. Because each repetition weightlifter performs an exercise with a force close to the maximum, increased recovery periods. It is also possible to reduce the number of repetitions. With the physical fitness of growth weightlifter restoration periods can be gradually reduced, and the number of repeats - increase.

A common mistake trainees interval by weightlifters is as follows: paying great attention to the implementation of the series, they

forget about such an important aspect as the rest interval. Between sets should remain as long as necessary in order to maintain the most efficient rates of growth in each of them. The duration of the interval of rest the athlete must determine on the basis of its features. As the

level of preparedness of the athlete begins to get used to the interval sessions and will be able to reduce the recovery period between the individual series.


repetition method

In preparation for a competition along with the interval by a lot of time is spent re method. It provides for the re-execution approaches with high intensity and rest intervals between sets, defined by the state of health of the athlete. In the repeated method quantity of exercise on the body of weightlifter determined by the total volume and load intensity. For example, the exercise is performed in a jerk rate which is capable of withstanding weightlifter for 3-5 minutes. Then the athlete relaxing (unlike the interval method) to full recovery, once again repeats the exercise at the same pace.

The most common mistake made by novice weightlifters is that, to start training in the anaerobic mode, it is too early to start to do the exercises at a fast pace. Meanwhile, the body has to adapt to the tempo series rises over short periods of time, so as a novice weightlifter goes to them from the relatively low rates of growth of weights. One of the main tasks of weightlifter in the initial phase - improving speed and power capabilities, without compromising the overall physical endurance and technique of motor actions. One way to avoid over-voltage at the beginning of re-training method - climbs to perform at a high pace without taking into account the number of ascents and time of the exercise. This will prevent the athlete from the desire to immediately show the best results.

In order to mitigate the consequences of an abrupt transition to anaerobic training, it is necessary in the beginning to do the exercises again with an intensity less than the maximum. Rest should be up to full recovery.

After a few sessions athlete accustomed to a higher rate of exercise, it ceases to cause him discomfort, as the movements become more coordinated and rational.

When repeated approaches weight lifters need to keep in mind the main problem: the ability to maintain a rational, cost-effective implementation of the technique exercises. Weight lifters need to pay attention to the fact that in the initial position before pushing weights and during their fixation in the clean and jerk and the snatch legs are relaxed, breathing is not delayed. If on the last uphill from the athlete a feeling of stiffness of muscles, which means that he did not fulfill the basic task of re-method, which is to develop an effective technique of the exercise at a high pace.

In the intervals of rest between weight lifters approaches recommended to general developmental exercises of low intensity. This helps to eliminate toxins from muscle tissues and utilization of lactic acid. Full stop immediately after exercise often causes a feeling of viscosity weightlifter muscles and it hardly begins the following approach.

The method of re-training each rest interval (duration) not only expresses the readiness of the organism to perform follow-up work, but also describes the reaction of the body formed (total) amount of work. This allows you to change the duration of rest to determine the status of an athlete and judge the impact that had made part of the work on the body of weightlifter.

Since the method does not re-used pre-planned rest intervals, it is an excellent means for improving movements art. Weightlifter in a recreation intervals can listen to the comments of coach, and then explore the best ways to perform motor actions in competitive exercises.


competitive method

Considering the traditional methods of anaerobic exercise, mentioned above, that for the most novice weightlifters use of variable and interval method in training is a kind of exhausting labor.

Nevertheless, in practice the exercises at a fast pace and with different weight dumbbells useful. It gives an idea of ​​the athlete's maximum rate, as well as to determine the degree of adaptation of the cardiovascular and respiratory systems to physical exercise-induced increase in exercise intensity.

Many weightlifters every two to three weeks perform "reckoning." Athletes to determine its maximum at this point are the result of competition for intermediate or perform exercises during training with weights competitive weight (or weights lightweight) for 5, 6, 10 and even 30 minutes. Regular corresponding period of preparation "reckoning" may have to increase the level of preparedness of weightlifter sometimes greater influence than the weekly interval training.

competition advantage as a method of training is that they not only help to improve the physical quality, but also raise the quality of mental health in a real competition.

Participation and competitive "reckoning" allow for the desired amount of work with such intensity that contributes to the speed and power capabilities and power endurance to the required level.

As noted above, there are many different options for training athletes weightlifters. It would be unwise to recommend any one method or one training schedule. Athletes and coaches are now experimentally determine which version of the training sessions will best meet their goals and objectives (Vorotintcev AI, 2002). Also, without careful study and analysis of the conditions and reasons for the use of a particular method is inappropriate to adopt the methods of exercise of outstanding world-class weightlifters, copy and trained according to their training plans. Such attempts may cause injury.

For most novice weightlifters most acceptable methods of preparation, in our opinion, are uniform and variable training methods, as well as participation in competitions. If interval and repeat the methods used in the classroom, are beneficial to the athlete, it means that these methods should be used and further training.

training system in weightlifting

After considering the various training methods, you must go to the development of training programs, the most appropriate weightlifter needs. When choosing a method of training athletes need above all to properly assess their physical fitness and to identify their next target.

In our opinion, the most elaborate training programs are considered by authors such as AI Vorotintcev (2002), AV Ryabchenko (2004), VY Andreychuk (2007) and others. In this tutorial we placed approximate planning of training novice weightlifters process (Appendix 2) and the preparation of athletes, weightlifters at the level of master of sports in the exercises kettlebell snatch and jerk exercise, long cycle (Annex 3).

In previous chapters, it was emphasized that the basis of successful preparation for a competition for novice weightlifter and for highly skilled sportsmen - it


high level of general and special physical endurance. On this basis, increased specific for weightlifter power endurance and speed-strength.

The purpose of the novice weightlifter, for the first time participating in the competition - "defend" 10 minutes of competitive time.

Achieving good results happen on the next competitions. For an athlete, preparing for his first competition, the program should consist almost entirely of the workouts in a slow and continuous implementation of kettlebell lifting exercises. This method has been used successfully by many weight lifters, in particular in the recovery period after trauma, as well as those who resumed training after a long break. Short tempo approaches can be used to develop skorostno- power qualities.

After a successful performance at the two or three competitions an athlete there is a desire to try to limit their potential. Some weightlifters then treated to a varied program, to increase the volume of training load in the anaerobic mode. Many experienced weightlifters 1-2 times a week carried out training for the development of power-speed.

They are also developing a training cycle lasting a few weeks, so that the maximum intensity of the load fell on the run-up to the different competition or competition period.

When planning a macrocycle training program is divided into four periods, in which the following tasks:

1) increasing the overall physical fitness; 2) the development of special endurance; 3) Preparation of the competitor; 4) reducing the body.

PreparationPreparation periodperiod -- whilewhile overalloverall ItIt servesserves toto development of aerobic performance and involves long exercises with light weights at a moderate pace. A lot of time is also given to prolonged run. Gradually increase the amount of training, and then the intensity of exercise increases. By anaerobic training the athlete must move carefully, paying due attention to the symptoms of fatigue. Successes in the first competition will depend on the

how well developed aerobic capacity weightlifter. The preparatory period - the longest of all the above. It needs at least eight weeks (and possibly more) take long exercises both with weights and in the race. During this period, also strengthens the joints of the shoulder girdle, chest and spine.

precompetitiveprecompetitive periodperiod ItIt lastslasts fromfrom fourfour toto fivefive weeks.weeks. ItsIts objectivesobjectives areare toto increaseincrease thethe levellevel ofof powerpower qualitiesqualities andand specialspecial endurance. Alternating training method ( "Pyramid") - the best method of achieving this goal.

CompetitionCompetition period.period. TheThe lastlast fewfew weeksweeks beforebefore importantimportant competitionscompetitions dischargeddischarged improvingimproving specialspecial enduranceendurance andand skorostno-skorostno- power qualities. The classes included exercises performed again and interval methods. To avoid the unpleasant consequences of an abrupt transition to new methods of training, the load intensity in the first lessons should be reduced. With the onset of the competition period is necessary to reduce the training volume, and directly before the race - to rest the body.

At this stage, sometimes used in competition as a "reckoning" to a responsible competitions. Training in a slow and prolonged exercises still not excluded from training programs. It is recommended to include a weekly schedule one workout a lasting lifting weights and one interval. Weightlifters, adhering to this system, can count on 1-2


month period optimal physical fitness to compete.

PoslesorevnovatelnyPoslesorevnovatelny period.period. AsAs aa rule,rule, thethe periodperiod ofof recessionrecession indicateindicate aa lossloss ofof motivationmotivation andand aa deteriorationdeterioration ofof thethe results.results. Therefore, it is not necessary to increase the intensity of training load, as this can lead to injury. It is best to rest 1-2 weeks. During leisure, exercise should be light and short-lived. Usually 1-2 days is enough to recover physically, but mentally fatigued athlete can feel a lot longer.

Rest as part of the training process

Rest is an integral part of the training process in all sports. It promotes the adaptation processes that are stimulated during exercise. In addition, rest for two or three days before the competition promotes the replenishment of muscle glycogen is the psychological need of the body novice weightlifter.

After exercise, the body continues to suffer the effects of stress. The body loses balance metabolic processes - the content of some components in the blood and in the muscles is reduced by increasing the other. During the rest comes replenish depleted energy reserves, restore the necessary functions of the body. In some cases, it is necessary for the treatment of various injuries.

However, exercise is not recommended to completely exclude. The choice can be offered long jogging for 20-30 minutes, or exercises a uniform method with weights 8-12 kg for 30-40 minutes.

Our main advice - to observe your own body and relax as long as necessary. Spend heart rate measurement at rest every morning before you get up. If it is within a constant, you can continue training without compromising their health. If the heart rate quickens to 10% or more, or is speeded up after a workout for an hour, you should stop training and rest. Also on the heart rate can be affected and various events in your life, so you need to study the characteristics of your body and listen to the signals that it sends to you.

of your body and listen to the signals that it sends to you. Control questions Chapter

Control questions Chapter 7

1. Expand the contents of the two groups of exercise (without weights and weights) used in

training process.

2. What are the five basic training methods are used in weightlifting?

3. What is the value as a percentage of maximum heart rate adopted

considered the upper limit of aerobic zone?

4. Describe palpation method for determining the frequency of heart contractions.

5. What is the main difference between the nature of the exercise intensity changes

at alternating method of exercise uniform method?

6. What is the difference of rest periods during training interval and

re techniques?

7. Describe the method of preparation of competitive athletes.

8. Tell us about the importance of outdoor activities in the system of training Athletes



Chapter 8

competitive activity

The whole training process, they raised a ton of metal for all the preparation, all the knowledge about weight-lifting cause the athlete to one event - the day of the competition. Athletes invited to the platform, and start the competition in the subgroup. One of the most common mistakes made by inexperienced members - start lifts weights at too high a rate. It is just as dangerous as the exit to the platform, being unprepared to compete. In this and in another case, weightlifter encounters the "speed barrier". The main thing - to find a pace exercise, weightlifter who can maintain throughout a competitive time.

At the initial stage, it is recommended to choose such a rate that exceeds one lifting assumed average tempo of the exercise. For example, if an athlete is planning to the average rate in the exercise push ups 6 per minute (60 lifts for 10 minutes), then it can start at a pace of 7 lifts per minute (but no more!). Of course, this is not a universal rule, but such an approach will benefit the novice weight lifters, especially if he does not have much experience of participation in the competition.

TheThe initialinitial raterate ofof exerciseexercise ItIt isis ofof greatgreat importance.importance. ItIt isis necessarynecessary toto bringbring itit inin lineline withwith thethe expectedexpected result,result, whichwhich isis plannedplanned toto bebe achieved in the competition. By definition, the initial rates of growth should be approached realistically, taking into account the recovery period after the previous exercise and physical well-being. Thus, the successful will be the start, during which the weightlifter takes into account the planned pace. In the future, regularly taking part in the competition, the athlete can further explore the possibilities. It must be remembered that it is much easier to move from moderate to high pace than try to maintain at all times taken at the start of excessively high rate.

precompetitiveprecompetitive workoutworkout ItIt isis ofof paramountparamount importance.importance. EveryEvery weightlifterweightlifter hashas itsits ownown setset ofof exercisesexercises performedperformed beforebefore goinggoing onon stage. He is individual and depends on the degree of mobility of individual joints and muscle elasticity.

Some weight lifters prefer to make a few movements and wait for his call to the platform, believing that by doing so save the energy for lifting weights on the platform. They consider a waste of power warm-up approach to poises or anything like that. But even as a well-trained athletes,

planned result.

they are unlikely to reach

As we have previously mentioned, pre-warm-up with a single weights or even two in the intensive pace needed to "turn on" the aerobic metabolic processes and began lactic acid utilization. Otherwise, there is a feeling of fatigue and muscle viscosity in the first two minutes of the competition. Effort spent on it, not in vain, because the body is preparing for what will happen to him in the next ten minutes. Warm-up approach to poises can also ensure that the sportswear and times are not an inconvenience that tied the laces on the shoes with the right effort, and most importantly - free from dangerous and annoying question.

Tactics performances at competitions

Leaving the dais, weightlifter sets a number of objectives. Many people rely on them for successful completion of the exercises. Some athletes are hoping to put a personal best, show the best score in class, show the highest result in one exercise, or to win a whole.

The most common strategy for inexperienced weightlifters participating in mass events, is as follows: take the high rates of growth, to take the lead and win. Usually, if a subgroup of weak opponents leader is able to break away from the rest of the athletes at the significant number of lifts, the desire to catch up


it disappears at all. Of course, weightlifter, adheres to a tactical scheme, shall have exclusive faith in their own capabilities and be ready for the end of the last agonizing minutes when other weight lifters are about to overtake him. Another method of separation is that the athlete raises the pace of recovery in the middle of a competitive time and thus increases the gap in points in the subgroup. Usually athletes such competitions are particularly strained. The athlete maintains a high pace of recovery as long as possible, and the opponent who has a large supply of special endurance, can still catch up with him and to show more results.

Thus, firstly, it is necessary to choose the most reasonable rates of growth of weights. Second, if an athlete is able to increase the pace of the past two or three minutes, the contestants may abandon the intention to catch up with him on the number of lifts. If he lowers the tempo and continues to lift weights the same amount of time with his closest rival, this rival, felt a moral recovery, add pace, and our competitor may be behind him.

It is known that novice weightlifters set personal bests at every competition. You should not strive to do every time, especially if you do not feel quite in good shape. It must be remembered that "the iron there is iron," and it can beat anyone. However, once or twice a year is necessary to establish personal records in various exercises, kettlebell lifting. The training plan should take account of these attempts.

psychological stress

Competitions are very different from lifting weights "for himself" in the weekend from training in a familiar gym. Almost every

weightlifter is concerned, which is reflected in questions to yourself: "What I will be the result?", "Will I win?", Etc. Physiologically prelaunch

condition is characterized by the release of adrenaline, the blood flows to the muscles, leaving

discomfort may occur in the stomach, the body covers the willies. Such a condition occurs in the majority of athletes, but everyone hides it in his own way. Prelaunch workout allows you to unleash the musculo-ligamentous apparatus, as well as increased activity of the respiratory system, to prepare it for the upcoming load.

cutaneous tissue. Person even slightly pale,

After the command "Start!" The first 1.5-2 minutes exercise on the platform body is working in overload mode. Based on the parameters of heart rate changes during that time it rapidly increases from 100-110 to 150-160 bpm. / Min. This period is called the period vrabatyvaniya (Kotz JM, 1986). It is characterized by an increase in the level of energy units - adenozintri-phosphate (ATP), since the oxygen already contained in the blood is used to meet the increasing energy requirements. But soon the blood oxygen concentration is reduced, and, despite the fact that heart and lungs are working with increased intensity, there is a sharp decrease in the concentration of oxygen in the blood (Fomin NA Vavilov Yu, 1991). As a result, the initial operation is temporarily formed anaerobic lactic acid salts, therefore there is a feeling of heaviness in the muscles.

After the first two minutes of the cardiovascular system returns to its normal (appropriate level of fitness), the liquidated part lactate fraction of oxygen debt. Salts of lactic acid are utilized, weightlifter begins to feel better, it is possible to attain the desired rate. Further, the heart rate increase is hollow, from 160 to 170 u. / Min for eight minutes. This process is called physiologists HR "drift" (Kotz JM, 1986), which is characteristic of submaximal aerobic exercise.

Physiological changes in the body that occur due to prolonged power loads, are inevitable. And mostly they determine the level of psychological stress. Despite the special training in training, including adaptation to the specific load, the competition participant has to encounter some stress factors.


At an elevated pace exercise all these changes are taking place with particular intensity, weightlifter and two minutes before the expiry of the 10-minute time competitive experiencing serious difficulties. It should be noted that the high qualification is considered impolite to leave the platform before the command "Stop!" For weight lifters.

Speech at the competition due to the ultimate loads for progress at the moment the level of preparedness of the athlete. In this regard, weightlifter must have great strength of will to fight and to psychological stress. At the beginning of the competition he can "win" or "lose" their opponents. Physiological changes are dependent on how faithful turned out to be the chosen pace. Typically, the rises rate may not vary by more than one minute in a rise in the direction of increasing or decreasing. Weight lifters need to strictly maintain the rhythm-tempo pattern of motor actions over several dozen lifts weights.

However, as the exhaustion of an athlete rhythm of his movements change. Starting from the ninth minute changes in the organism caused weightlifter lead to pain in muscles, joints, their strength is reduced.

Even the high-class athletes signs of fatigue are clearly marked. Mentally, athlete himself asks questions: "I'll be able to safely withstand whether this torment?", "Do not stop, and the following events show the best result?", "I have nothing to prove to anyone what my business?". Such questions should be answered as follows: "I stop and rest will not help, because there are very few. I will hurt later, I put weights ahead of time! "" I can still, rest, maybe even harder than me! ". This period of time is marked competitive increase of psychological stress: the feeling of psychological discomfort to the "struggle for survival".

If someone whose capabilities are regarded as equal, ahead, your ups the pace may drop significantly. In this case, it is important not to succumb to feelings, do not panic and continue to perform upgrades as planned before the competition pace. Conversely, if you are on the number of lifts catch up and overtake an opponent with similar data, or the one whose result should be better, your performance improves. Sometimes this is accompanied by an increase in the rate,

psychological self-confidence.

caused your

Get off the winner from the platform - which means to learn and to understand what was the problem. Often in the "struggle for survival" t. E. In the position in which weightlifter turned out due to an erroneous calculation ups the tempo, or due to a lack of readiness for the competition, can only help the willpower and mental stability.

On the long cycle, the Russian 2004 Championship, which took place in Smolensk, Honored Master of Sports Sergei Rachina-sky finished winning baton almost unconscious. After the command "Stop!" He felt his muscles exhausted to the limit, fell to the pavement. However, if for the victory should have been done a few upgrades, it still would have made them. The only thing that supported him - a commitment, a strong desire to win.

You can make the process competitive in the next game element. For example, the weightlifter said to myself, 'Just one more minute. " Then puts another goal: "I will make two more recovery" and so on. Reasoning in this way, and conscious of the absurdity of such reasoning, weightlifter still knows that such "tricks" help. Indeed, lack of motivation can lead to the fact that there will be forces to continue the boom. But when it becomes obvious that the weightlifter finished presentation, it is born the desire to win. So, in the last seconds of a competitive time, despite the previous critical moments, it can be seen athletes increase the pace to get ahead of others. It happens in all competitions.


The process of formation of moral and volitional qualities needed motivation not yet have such fundamental theoretical bases, the development of physical qualities and training motor actions. Ever, thanks to the achievements of science in this field, the psychological quality of athletes are trained as well as train its physical qualities at the moment. In the meantime, only the art of the coach and the athlete to individually address the issues of moral and strong-willed preparation for a competition.

After the competition, unpleasant moments associated with pain, fatigue, quickly fade. About a week later reappears interest in lessons.

fade. About a week later reappears interest in lessons. Control questions Chapter 8 1. What are

Control questions Chapter 8

1. What are some conditions that must be respected in the calculation of the rate of

lifts weights in the competition.

2. Explain the need to perform warm-up exercises before going on


3. List the most common tactical mistakes made

inexperienced athletes weightlifters in the first competition.

4. Tell us about the major differences in the mental state of competition and

normal conditions.

5. Give the approximate wordings on psychological self-help

background limit fatigue.



Exercise equipment Kettlebell Lifting

ANNEX 1. Exercise equipment Kettlebell Lifting Fig. 1. Technique push exercises (Polyakov VA, VI Nikolaev, 1988;

Fig. 1. Technique push exercises (Polyakov VA, VI Nikolaev, 1988; Yu Zaitsev, Ivanov, Y., VK Petrov, 1991)


Fig. 2. Technique exercises spurt (Polyakov VA, VI Nikolaev, 1988; Yu Zaitsev, Ivanov, Y., VK

Fig. 2. Technique exercises spurt (Polyakov VA, VI Nikolaev, 1988; Yu Zaitsev, Ivanov, Y., VK Petrov, 1991)


Fig. 3. Lifting weights on his chest from the "Start". (ZMS SA Kirillov, 2007) 62

Fig. 3. Lifting weights on his chest from the "Start". (ZMS SA Kirillov, 2007)


Fig. 4a. Technology boost exercise ZMS S. Kirillov (2007) 63

Fig. 4a. Technology boost exercise ZMS S. Kirillov (2007)


Fig. 4 b. Technology boost exercise ZMS S. Kirillov (2007) 64

Fig. 4 b. Technology boost exercise ZMS S. Kirillov (2007)


Fig. 5 a. Technique exercises spurt MSIC Balagova N. (2007) 65

Fig. 5 a. Technique exercises spurt MSIC Balagova N. (2007)


Fig. 5 B. Technique exercises spurt MSIC Balagova N. (2007) 66

Fig. 5 B. Technique exercises spurt MSIC Balagova N. (2007)


Fig. 6 a. Technique exercises push long cycle ZMS Kravtsov (2007) 67

Fig. 6 a. Technique exercises push long cycle ZMS Kravtsov (2007)


Fig. 6 b. Technique exercises push long cycle ZMS Kravtsov (2007) 68

Fig. 6 b. Technique exercises push long cycle ZMS Kravtsov (2007)


Fig. 7. Grab handles weights in IP before the next ejection. Fig. 8. Straightening hand

Fig. 7. Grab handles weights in IP before the next ejection. Fig. 8. Straightening hand and the position of the weights at the time of fixing the weights at the top. MSIC A. Diaghilev (2007)

of fixing the weights at the top. MSIC A. Diaghilev (2007) Fig. 9. Starting position before

Fig. 9. Starting position before the next ejection. MSIC N. Balagha (2007)


Fig. 11. The trajectory of motion weights and the movement of the hip joint in

Fig. 11. The trajectory of motion weights and the movement of the hip joint in undermining phase. (MSIC N. Balagha, 2007)


Fig. 10. "Casting" the weights on his chest. MSIC Merkulina S. (2007) 71

Fig. 10. "Casting" the weights on his chest.

MSIC Merkulina S. (2007)


Fig. 12. The trajectory of movement of the weights. (ZMS Salahiev F., 2005) 72

Fig. 12. The trajectory of movement of the weights.

(ZMS Salahiev F., 2005)



Planning of training process begins weightlifters

(Sukhovey AV, 2007)

Train № 1

APPENDIX 2. Planning of training process begins weightlifters (Sukhovey AV, 2007) Train № 1 Train №

Train № 2




Train № 3

Train № 3 Train № 4 75

Train № 4

Train № 3 Train № 4 75


Train № 5

Train № 5 76



TRAINING PLANS weights lifters

at the level of master of sports in the exercises kettlebell snatch and Exercise push long cycle (Rudnev SL, 2007)

At the stage of preparation of competitive athlete is necessary to bring himself to speak at the event in the best physical shape. For this purpose it is proposed a two-week cycle.

Below in Tables 3.1-3.3 are possible scheme for constructing the training process.

Table 3.1 The two-week training cycles

in Tables 3.1-3.3 are possible scheme for constructing the training process. Table 3.1 The two-week training


End Table. 3.1

End Table. 3.1 Table 3.2 Interval training on competition weighing problem 78

Table 3.2 Interval training on competition weighing problem

End Table. 3.1 Table 3.2 Interval training on competition weighing problem 78


End Table. 3.2

End Table. 3.2 Table 3.3 Sample preparation in the planning exercise for a boost long cycle

Table 3.3 Sample preparation in the planning exercise for a boost long cycle (L / D)

End Table. 3.2 Table 3.3 Sample preparation in the planning exercise for a boost long cycle




[; four]

1. The nature and program of events

Competitions with weights of 16, 24 and 32 kg are carried out under the program:

Pushing two kettlebells from the chest (short cycle);

• push the two weights from the breast with the suspension in position after each lifting Vis (long cycle);

• kettlebell snatch alternately one and the other hand;

• classical biathlon (jerk and snatch);

• team competitions (relay).

To competitions the athletes:

2. Competitors

The age of participants

• boys and girls - up to 16 years;

• senior boys and girls - up to 18 years;

• juniors and juniors - 20 years;

• youth - up to 22 years;

• men and women - 20 years and older;

• veterans - 40-44, 45-49, 50-54, 55-59, 60-64, 65 and older. The age of participants is determined by the year of birth (as of

January 1 of this year). Note: boys and girls, older boys and girls, juniors and juniors that have high athletic training and specialized

doctor's permission, may act in the older age group.

weight categories

Competitors are divided into weight categories (Table 4.1.).

Table 4.1 Weight categories

weight categories (Table 4.1.). Table 4.1 Weight categories Each participant is entitled to specific competitions only

Each participant is entitled to specific competitions only compete in one weight category. It is allowed to act in a different weight category only team competitions (relay) provided reweighing.


Form athletes

Athletes are required to act in a manner that is clean, elegant, and meet the following criteria:

• costume can consist of one or two parts, but should fully cover the body of the Athlete;

• sports bicycle or panties, tights lifter must not cover the knee joints;

• T-shirt without collar must be not close and elbows;

• . Permitted to use the lifter belt width not exceeding 12 cm, bandages no longer than 1.5 m width superimposing wrist bandages should be not more than 10 cm, kneeling -. 25 cm is allowed to use knee pads and bandages. The belt should not be worn under the costume competition;

• sports shoes can be arbitrary;

• teams must be in a uniform manner.

3. Equipment and Supplies

3.1. Competitions are held on platforms of at least 1,5h1,5 m. The distance

between the platform must ensure the security and not to interfere with the competitive process.

3.2. Weight weights should not deviate from the nominal by more than 100 grams.

3.3. Settings and color weights. Dimensions: height - 280 mm, body diameter - 210 mm,

Handle diameter - 35 mm. Color: 16 kg - yellow, 24kg - Green, 32 kg - red.

3.4. Ground alarm should be set for the accounts and information.

3.5. Before the competition must be made for compliance with the Act

equipment and implements the rules of competition.

4. The rules of exercise

General provisions

4.1. 2 minutes before the start of the exercise participants are invited to the presentation. for 5

seconds before the start of the countdown time control: 5, 4, 3, 2, 1, during which the party

I am obliged to go to the platform, and then gives the command "Start". After that, the participant must start to do the exercises: push or tug. When the isolation member of weights (weights) of the platform until the command "Start" senior judge gives the command "Stop, put the weight (the weight) on the platform and begin to exercise."

4.2. Competitors who are late to the platform at the time of launch, to the competition is not allowed.

4.3. On the exercise participant is given a time of 10 minutes. Judge secretary through

every minute announces the monitoring time. After 9 minutes of monitoring time is announced after 30 seconds, 50 seconds, the last 5

seconds - every second.

4.4. After 10 minutes command is "Stop", after which rises no

I counted, and the participant is obliged to stop the exercise.

4.5. Each accurate rise accompanied by the judge on the platform account.

The judge announces the score as soon as all of the athlete's body become immobile.

4.6. In case of violation to the technical implementation of the requirements to exercise the judge

the platform gives the command "Do not assume", "Stop".



If a participant touches the floor during the exercise of

outside the platform with any part of the body, gives the command "Stop".

4.8. An athlete who can not fully straighten the elbow due to natural

disabilities, must report it to the judges on the platform and the jury before the start of exercise.


4.9. Push is performed from the start position: fixed weights on the chest, shoulders,

close to the body, legs straight.

At the time of fixation of weights in the upper position arms, torso and legs should be straight. Hands athlete must be on the front plane of the head. Feet and weights - on the same line parallel to the plane of the body. After fixation in the upper position and the accounts judge participant lowers the weight to the start position in an arbitrary way.

Important Note: fixing - accented with a dedicated, visible stop weights and athlete.

4.10. "Stop" command is:

for lack of technical expertise;

when lowering weights (weight) with breast position Vis.

4.11. The command, "Do not count" is applied:

at dotalkivanii, boosting;

in the absence of fixation in the starting position and the upper position.

Important Note: The continuous lowering of the weights over the shoulders (rolling) is not an error.

4.12. Pushing two weights from the chest followed by suspension in position after Vis

each lift (long cycle) is carried out by the same rules, but the "Stop" command is applied when setting the weights on the platform.


4.13. The exercise is performed in a single step. Participant must continuous motion

lift the weight up to the straight arm and fix it. At the time of fixing the weight in the upper position of the hand, legs and torso should be straight. Hand athlete must be on the front plane of the head. Not allowed bending and twisting of the torso, bending at the hip joint. After fixing the top party without touching weights torso and shoulder, lowers it down to execute the next lift.

4.14. Changing hands is done once in an arbitrary way. When lowering the weight on

shoulder during the first breakthrough at hand, "Put" command.

4.15. "Stop" command is:

for lack of technical expertise;

when setting the weights to shoulder snatch second hand;



when setting the weight on the platform.


4.16. The command, "Do not count" is applied:

when boosting weights;


absence of fixation in the upper position;



touch free hand to any part of the body, the platform, working hands, legs, torso.



Note: accidental contact with the platform during the backswing is not considered an error.

Team competitions (relay)

4.17. Weight weights (weights), exercise time factor, the number of stages determined

Regulations about competition.

4.18. Exercises carried out by the general rules.

4.19. Performing exercises in stages beginning with the lighter weight categories.

4.20. Participant is allowed to speak only at one stage.

4.21. The order of the relay:

• before the start of the relay participants lined up to represent for the teams, in stages. 5 seconds before the start of the countdown time control: 5, 4, 3, 2, 1, then the command is "start" to the participants of the first stage;

• 15 seconds before the start of the next phase of the judge at participants displays the following athletes;

• 5 seconds before the end of the next stage is performed counting the control time: 5, 4, 3, 2, 1;

• relay transmission is performed on the "Change" team. Member, finished the stage, has to put weight on the platform;

• participant of the previous stage, the weights recorded after the command "Change" for the next stage, the ups-are not setting off;

• account is shared with the accrual basis;

• The winning team is determined by the highest number of lifts - with equal number of ascents of two or more teams have

the advantage of receiving the one that has a lower curb weight participants. Existing rules for assignment of sports titles and

categoriescategories inin weightliftingweightlifting presentedpresented inin UnifiedUnified all-Russianall-Russian sportssports classification.classification. SummerSummer sports.sports. 2006-20092006-2009 (tab.(tab. 4.2).4.2).

SportsSports rankrank MSICMSIC assignedassigned toto 1616 years,years, MSMS -- 1515 years,years, MMRMMR sportssports categorycategory -- 1414 yearsyears massmass sportssports categoriescategories -- 1010 yearsyears

The rules and conditions of their implementation for assignment of sports titles and ranks as a sport, "Kettlebell lifting" (Annex 5 to the order of Rossport on July 7, 2006 № 431)


Table 4.2

Table 4.2 84


Continued Table. 4.2

Continued Table. 4.2 85


End Table. 4.2

End Table. 4.2 86



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Tikhonov, Vladimir Fedorovich Russian Federation of Kettlebell Lifting.


Russian Federation of Kettlebell Lifting. ABOUT THE AUTHOR - Chairman of the Scientific-methodical commission Vladimir


Chairman of the Scientific-methodical commission

Vladimir Fedorovich, who was born in 1957 in the Republic of Chuvashia. From 1979 to 2006 - military service in the Armed Forces of Russia. He transferred to the reserve from the post of chief of physical training and sports aviation division (Ussuriysk, Primorsky Krai), Major stock. For a long time engaged in free-style wrestling, the best results - 4th place at the All-Union tournament Wrestling memory VI Chapaeva in 1977 and 1st place in the Championship of the Far Eastern Military District in 1983. In 1994 he graduated from the Khabarovsk Institute of Physical Culture.

More than 10 years working as a coach Youth Wrestling and Sambo in different locations. kettlebell lifting exercises have always occupied an important place in physical training. During his military service as head of physical training regiment in 1994, and then the division since 1996, in the departments and units organized activities and competitions on kettlebell lifting.

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Currently he is working in the city of Cheboksary, assistant professor of physical education and sport of the Chuvash State University. Since 2007, included in the executive committee members VFGS, is chairman of the scientific-methodical commission. Conducts research on the study of the biomechanics of exercise kettlebell sport and the adaptation of the cardiorespiratory system weightlifters athletes to physical stress. If possible, take part in many Russian competitions, where video footage of performances of athletes. Also conducts research cardiorespiratory system weightlifters athletes at the training camp.

In 2009, co-authored with A. Hot winds and DV Leonov is written and published by the publishing house "Soviet Sport" textbook "Fundamentals of kettlebell lifting." In collaboration with renowned specialists written by weight-lifting program for Youth and Sports School, which is scheduled for publication in 2010. Published 24 scientific papers.