Competition kettlebell workout, also known as kettlebell sport or “girevoy sport,” is a form of strength and endurance training that involves performing specific kettlebell exercises in a timed competition setting. These exercises include the kettlebell snatch, kettlebell clean and jerk, and kettlebell long cycle (clean and jerk with two kettlebells).
The kettlebell snatch is a dynamic exercise that involves swinging the kettlebell from between the legs to overhead in one fluid motion. It requires a combination of strength, power, and endurance, making it a challenging exercise for both the upper and lower body.
The kettlebell clean and jerk is another challenging exercise that involves lifting the kettlebell from the ground to the rack position (resting on the back of the forearm) and then pressing it overhead. This exercise targets the shoulders, arms, and legs and requires a high level of power and coordination.
The kettlebell long cycle is a combination of the clean and jerk but with two kettlebells. It is considered one of the most challenging kettlebell exercises and requires a high level of endurance and power.
Competition kettlebell workout typically involves performing a set number of reps within a certain time frame, usually 10 minutes. The goal is to perform as many reps as possible within that time frame while maintaining proper form and technique.
In kettlebell sport competitions, there are various categories based on weight and gender. Men and women compete separately and there are different weight classes for each gender.
Competition kettlebell workout is a great way to push yourself to new levels of fitness and test your strength and endurance. It requires a high level of dedication and discipline and is not for the faint of heart. If you’re looking for a new challenge, give competition kettlebell workout a try.
Here is a sample competition kettlebell workout program that can be used to prepare for a kettlebell sport competition:
- Kettlebell snatch: 3 sets of 10 reps (on each arm)
- Kettlebell clean and jerk: 3 sets of 10 reps (on each arm)
- Kettlebell long cycle: 3 sets of 10 reps (5 reps on each arm)
- Rest for 2-3 minutes between sets
- Repeat the entire circuit 3-4 times
This program is intended to be used as a starting point and can be modified to suit your individual needs and goals. It is important to use proper form and start with a weight that is appropriate for your fitness level when performing kettlebell exercises. As you become more comfortable with the movements and your strength increases, you can increase the weight of the kettlebell.
It is also important to practice and train with a coach or an experienced practitioner to learn the proper technique for the competition kettlebell exercises.
In addition to this strength training program, it is also important to include conditioning and cardio exercises in your training plan. This can include running, cycling, or other forms of cardio that will help you build endurance and stamina for the competition.
It is always important to consult a doctor or a fitness expert before starting any new workout program. And also, it is essential to listen to your body and rest when needed to prevent injury and burnout. Remember that consistency and progressive overload are key for improvement.
