If you are like most people chances are you have inflammation in your body. Two main causes of inflammation are stress and the food you eat. Stress can be either emotional or physical.
Do you have aches and pains all over? Do you feel tired all the time and have no energy once you get home from work? Do you constantly order out to eat because cooking seems like a monumental task? Do you get winded from going up a flight of stairs? Do you have weights in the garage collecting dust or better yet a membership to a gym you never go to? Do you say next week on Monday you will start fresh and make a change for the better? If you said yes to any of these then you are in need of some change in your life.
Every sport, hobby, and clubs have their own unique terminology. There are certain words that describe movements or things. These give people a common way of communicating within their group. Here are some common terms in kettlebell lifting that will help you understand what others are talking about.
When you hear the word grind, you probably aren’t jumping for joy. Instead, you may think of something you dread like work. In kettlebell training grinds are work, but they are also your pillar movements of building strength. In this case you should be excited when you hear kettlebell and grinds together because these are the movements that create a strong and powerful body.
What is real world strength you ask? Real world strength is having the ability to take on any task physical or mental at any time. At a moment’s notice, you need to be able to sprint, jump, crawl, climb, lift, carry, fight, etc.
Tommy Kono says it best when it comes to Quality vs. Quantity, “Making one incorrect lift requires three correct ones in a row to erase the memory pattern that was set up. Make 3 incorrect lifts in a row and you have to perform 27 correct lifts to erase the memory pattern that was set up.”
Kettlebell Sport (also known as Girevoy Sport) is a sport that originated in Russia back in the 1800’s. Back then, kettlebells were used as measuring tools at farmers markets. 1 pood was 16kg and 2 pood was 32kg. It did not take long for the farmers to realize the strength benefits of the kettlebells as they would lift them showing off to others their feats of strength.
In the beginning, kettlebell competitions were performed at the circus and festivals. As kettlebells became more popular, competition rules and a governing body were established and the actual first kettlebell sport competition was held in 1948. Since then many changes have been made to the sport as it continues to grow.
Kettlebell Sport has 3 main lifts Jerk, Snatch, and Long Cycle. Normally a lifter chooses to compete in either long cycle or biathlon. Biathlon is a combination of Jerk and Snatch. Lifters can also do triathlon which is all 3 events in a competition. In kettlebell sport you lift the kettlebells continuously for 10 min without setting them on the ground.
In the beginning of the sport, there were no time limits. Lifters would just lift until they could not lift anymore. In the 1980’s they changed it to a limit of 10 minutes. There are also 5 minute events, which are essentially a sprint. There is also the half-marathon and marathon competitions which are 30 minutes and 60 minutes.
Kettlebell sport has weight classes that you compete in as well as different kettlebell weights to compete in. In the beginning, you had to compete with either the 16kg, 24kg, or 32kg. Now you can compete with any kettlebell from 8kg to 40kg. The way it works is you compete against other lifters in your weight class that are competing with the same kettlebell weight.
You also have the option of competing with one kettlebell or two kettlebells. With one kettlebell you only get one hand switch for the entire 10 min or 5 min event. In half-marathon and marathon events you are able switch arms back and forth as many times as you like.
The lifter with the most reps wins. For example if you lifted more reps than anyone else in the double long cycle using the 20kg kettlebell in the 73kg weight class you are the winner. Sometimes, competitions group weight classes and different kettlebells together. Then, the winner is determined by a coefficient score which is (Total Reps x KB Weight/Actual Weight).
Actual weight is what the lifter weighs the day of the event. The coefficient score rewards the person who is strongest pound for pound. It does not matter their weight or the weight of the kettlebell. The coefficient is used to determine the best overall lifters of competitions as well. The best overall lifter goes to the best male and female lifters in long cycle, biathlon, and snatch.
Kettlebell Sport has rankings for each kettlebell weight. The purpose of these rankings is so that a lifter knows when they can safely progress to the next kettlebell weight up. The rankings go in the following order with MSIC being the highest and Rank 3 the lowest:
MSIC – Master of Sport International Class
MS – Master of Sport
CMS – Candidate Master of Sport
The lighter kettlebell weights have Rank 1 thru 3 rankings. Master of Sport is only achieved with the heavy kettlebells. Master of Sport is the coveted goal everyone wants to achieve as it proves you are a great lifter! MSIC is ranking that only a few have achieved.
Kettlebell sport is not just about winning, but also about improving your performance and climbing up thru the rankings. It is a sport for all age levels and athletic abilities. The trainings are hard and intense but the competitions and rewards are well worth it!
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Ladders are a great way to increase your strength and endurance. You can also do quite a bit of volume in a short period of time and it’s a great way to break up your normal routine.
If you had to choose just one exercise to perform, the clean, squat, and press would be it. With the complex movement of the clean, squat, and press you can train the whole the body in minimal time. This training complex covers each of the 4 main movements push, pull, squat, and hinge. You can build enormous strength and size with just this exercise.
Your breath plays a big role in everything you do and especially when it comes to training. How you breathe directly affects the outcome of your performance. Paradoxical and Anatomical are the two types of breathing that take place during training.