Traditional Kettlebell Sports lifts

Kettlebell Sport training develops a versatile balance of strength, aerobic conditioning, and psychological tenacity. Because training for Kettlebell sports is highly customisable it develops excellent overall physical conditioning and fitness that create advantages in nearly every kind of physical activity or sport imaginable. The rudiments of the traditional Kettlebell Sport lifts can be learned rapidly but competitive success demands fluency and efficiency that must be acquired over time.

Jerk

The jerk requires the athlete to push two kettlebells overhead at the same time from the shoulder-level rack position, and then successfully return them to the rack position. The kettlebells are explosively pushed out of the rack position with the use of the legs; as the weights pass the head, the body dips underneath as the arms are locked out firmly fixing the kettlebells overhead. The movement is completed when the lifter straightens their legs and stands tall before allowing the weight to decent back to the rack position.

Snatch

The snatch involves swinging a single kettlebell from between the athlete’s legs to above their head in one fluid and continuous movement. At the bottom of the movement, the athlete relies on their legs and back to generate the force needed to arch the weight past their torso and overhead in a bowing-type motion. The arm must be locked as the kettlebell is caught at the top of the lift before the weight is allowed to swing back down between the lifter’s legs.

Long cycle

The long cycle is an exercise of two parts. First, two kettlebells are cleaned at the same time by swinging them from between the athlete’s legs into the rack position at shoulder level; this movement relies on the legs and back to generate the force needed before they are caught at shoulder height. Then, in a second movement, the kettlebells are jerked in a pushing motion overhead before they are returned to the rack position and then swung back between the legs.

The origins of Kettlbell Sports

Born in Russia, Girya or Kettlebell Sport is an endurance style of weightlifting competition in which athletes have 10 minutes to complete as many repetitions as possible.

In biathlon, competitors perform both the jerk and the snatch, whereas long cycle competitions are more straightforward with only one event completed.