Kettlebell sport is endurance sport. It was developed in USSR in 60's to popularize Olympic weightlifting and to prepare young men for big sports and army and was was organized as an independent sport in 80's.
Kettlebell competition consists of two events, you either perform kettlebell biathlon or long cycle. Biathlon consists of 1) 10 min for maximum reps of double kettlebell jerk 2) 10 min for maximum reps of single kettlebell snatch
Long cycle is 10 min for maximum reps of double kettlebell clean and jerk.
For example, if your bodyweight is 85 kg and you want to achieve Master of Sports rank in long cycle you must perform 69 cleans and jerks with two 32 kg kettlebells.
Kettlebell athletes through their carrier usually switch between biathlon and long cycle.
FAQ 1) What is this sport good for? First of all this sport is good for overall cardiovascular health. It is good for developing lower body strength endurance and conditioning. This is why this sport is used in russian army for preparing and testing soldiers (along with running of course) youtube.com/watch?v=YVUvfVDdYWs youtube.com/watch?v=ueVWr-XKE44 youtube.com/watch?v=BIAP-WlH5p8
This sport is also good for burning fat and that's the reason why average gymbro may be interested in it.
Also this sport have very low injury rates.
You can use snatches and jerks for conditioning (Jim Wendler often points to how importnat conditioning is), and if you have no sled for dragging, you can use kettlebells. See MythicalStrength does swings as part of his conditioning youtube.com/watch?v=JP2oA6-5EJQ
Heavy kettlebell snatches are also VERY GOOD for grip endurance and strength.
2) What is this sport bad for? Honestly, if you not utilize upper body GPP, you will not gain muscles in upper body. However you should do your GPP to be good in sport and here is good example of Denis Vasilev who does shit tons of dips, push ups and close grip bench presses and his upper body looks decent instagram.com/p/Bl2OgTChFLr/ Also kettlebell athletes use barbell deadlifts, squats and presses for GPP.
Anthony Wilson
3) Why not simply use dumbbells? While you 100% can use dumbbells to perform snatches and jerks, it is hard to get good rest position where you can relax a little bit so you can perform lot of repetitions and use dumbbells for training endurance. For example resting position that utilized in jerk battlebell.ru/wp-content/uploads/2015/08/099_14-3-1024x624.jpg
4) Kettlebells are expensive for my home gym. Sorry to hear it. Here in Russia second hand kettlebells are very cheap, their cost is like 30-40 dollars for one.
5) Kettlebell sport is so fucking boring. This is kinda true. But to my taste all endurance sports are boring.
>Have you found kettlebell sport training beneficial for your BJJ performance? If so, in what ways?
>a World Level BJJ match is 10min…..my longcycle time 10min. Grip is so important in BJJ its everything in Gi, KB Sport hanging onto a 24kg bell for 5 min each arm destroys your grip. Learning to breath if I can’t relax when I roll I’m screwed, I waste energy and it gives a great advantage to my opponent. KB sport it’s all about breathing and relaxing under that bell.
>Nothing I have ever found can do that to me like KB Sport training. I have competed at National Levels in Rugby, Wrestling and Boxing. I competed at World Level Powerlifting and NOTHING sucks more than a 10min longcycle with a 24kg.
what's a good kettlebell routine for a beginner with kettlebells (but not lifting) for GPP?
Nathan Lewis
Well-timed, OP, I have a question. I'm already doing the basic kettlebell swing, but I don't actually know what kind of frequency I'm supposed to be doing. What I pulled out of my ass is three days a week, three sets to "failure" (actually for as long as I can keep form, probably not real failure), but I don't know if that's ideal.
Nicholas Bailey
You can simply use kettlebell circuits like this
One-hand squat x8 One-hand press x8 One-hand clean x8 One-hand swing x8 One-hand snatch x8 Perform one side, then repeat on other side. Repeat both sides for a total of 5 circuits. You can remove any exercise and/or add some bodyweight stuff like pull ups and push ups.
MythicalStrength (amateur strongman) uses this circuit for conditioning youtube.com/watch?v=JP2oA6-5EJQ He tries to make as many circuits of 10 swings, 5 dips and 5 chins as possible in 15 minutes.
Because swing is explosive and has only active phase you can do really lot of them every day because recovery is fast. 100-200 per day is normal. Just don't rush it, increase volume slowly. And work on total volume. Let's you can do 20 swings maximun. Then try to do 5 sets of 10 several workouts, then do 6 sets, then 7 etc. Make new test for maximum numbers and try to do sets of more reps. You can also get ideas about loading, sets and reps in Pavel Tsatsouline's books, but I don't like his person, he lied that he is Master of Sposrts in kettlebells, also don't fall for MUH SPETSNAZ meme.
Benjamin Ross
>Let's you can *Let's say you can
Levi Green
nice. i am getting a kb for a short term apartment i'll be in as there are no gyms nearby and i dont have the time to travel across the city. i was going to just do swings for the cardio effect, but i'll look into this more. i've seen it before and it looks like a good workout.
Thomas Taylor
Mix KB swings with jump rope for killer cardio. I did it last winter because running in January in Finland sucks balls.
Justin Cruz
>based GS user been doing warmups of 2 sets 50reps per side 32 kg and main workout either snatches 5 sets 15-20 reps per side 30kg or jerks 10 sets 10 reps (26 and 30 kg, uneven KB don't have 2 of the same switch the weight every set)
what's your setup GS user?
Lucas Hughes
bump
Alexander Clark
where are you fags on a lunch break?
>bamp
Oliver Ross
I have right knee pain (had it before GS) so i do this to warm up knees (form 2:29) youtu.be/MRFxLSZrrOA?t=149 I do shoulder dislocations, then one arm swings with arm changes, then light snatches, light presses.
Then I do jerks 5x10-12 snatches 1xF push presses or dips one arm swings barbell squats
50 pull ups on rest days
I'm beginner tho
Wyatt Jenkins
nice brah
Liam Jones
last bump from me, good night
Jordan Clark
Thanks. I kind of knew I ought to be doing that but hadn't pulled the trigger yet. I'll add that too.
Connor Myers
I'm actually in the middle of my experiment. I'm curious about my gains after a year of kettlebell only.
Parker Hughes
OP, when you wake up please talk more shit about Pavel and Spetznaz. I’m interested.
Jonathan Collins
glad to see there is an avid kb lifter on /fit, I have been involved in competitive kb lifting for all of my teen years and did well getting my certified master of sport for mens 24kg long cycle when I was 18 having doing it for 5 years, I now use my KB's for general fitness. I can attest to the kettebells versatility, it pairs amazingly with martial arts as your build is not bulky however you will have great power along with long endurance. in HS I would always be the last person on the beep test(my PR was round 16) and I literally never ran track or anything prior just MA and KB. the kettlebells are great for homegyms as they take up very minimal room and they are cheap producers like Northern Lights have good casts and prices. The back of a experienced KB is astounding; massive traps, thick lats; christmas tree lower back. your calves are gonna make bodybuilders question their will to live, quads become very toned and thick as well. the only downside is pecs, it builds core like hell; I just supplemented with dumbell flys and pushups to have a chest and kaboom, a very powerful and aesthetic physique.
Lincoln Anderson
I am currently focusing on olympic weightlifting, but I use kettlebells for conditioning since it's a bit more translatable to the sport! I sort of have a bootleg routine I do 3x a week with addition to some LISS, is there any way I can improve it?
>100 one handed swings ramping up in weight >Attempt to do 100 two handed swings with the heaviest KB I have >snatch up to a heavy triple with a weight >clean and press up to a triple >clean up to heavy triple
Pretty crap I know, I need some help lmao. I kinda want to see if I can add in a squat or something along those lines maybe. I have kettlebells all the way from 16kg all the way up to 90kg!
