“Science of Kettlebell Sport” is over 4 hour volume, covering Kettlebell Sport lifts in great detail.

Here is a review of the DVD series from Girevoy Sport After 40 Blog

Many things are changing.

Would like to introduce you to new kettlebell training organization.

Kettlebell Systema dedicated to teaching original Russian Kettlebell Technique to keep you safe, efficient and bring results quickly.

Enjoy!

Winner was chosen randomly through a random number generator.

And the winner is… Karsten Bollert (bolle.kettlebellfitness.org)

Karsten, congrats!

Contact me through email ( denis[at]workoutiq[dot]com ) and let’s get the party started

I’d like to combine questions from Tom, Eric Petersen and Derek and answer them all over the next few blogs.

Tom is asking:

“Hi Coach, what a great idea!
I have a question that was always bugging me.
When I do kettlebell jerk, lockout really bothers me. My lower back feels it and my shoulders get tired quickly.
What can I do?
Thank you,
Tom”

Seems like there are few issues that happen during a lockout for Tom:

• Lower Back discomfort
• Shoulder Strain

What is it about lockout during kettlebell jerks that makes lower back hurt and shoulder work extra hard?

Posture!

Remember that everything is connected. To have a proper lockout it is not enough to lock knees and elbow(s). Complete alignment must be present to make lockout stress free (and injury free) experience.

Lets explore proper and improper alignment and postures during a lockout and what may be causing it.

Improper Alignment and Posture During Jerk Lockout (Most likely this is what bothering Tom’s lower back and shoulders):

As you can see from the picture improper posture puts extra pressure on the lower back and shoulder must work extra hard to maintain the load, hence premature shoulder fatigue.

This, improper, posture leads to:

• Lower Back Strain
• Shoulder Fatigue
• Shoulder Strain
• Inability to Relax
• Energy Leaking
• Inability to Handle Heavy Weight

Now, lets look at the proper lockout posture.

Proper Alignment and Posture during Jerk Lockout:

In this, proper posture, load is properly distributed and body is in better balance. Shoulders do not need to work nearly as hard as the weight of kettlebells is supported through the skeletal system, not by muscles.

Proper posture leads to:

• Body in Balance
• Skeletal Structure Holds The Weight
• Less Strain
• Ability to Relax
• Able to Handle Heavy Weights

Here is a key question: How do I fix it? How to turn ‘Bad’ posture into ‘Good’? Lets talk more about it in the next post

There is only one way to settle this

Please leave a comment here with a question, suggestion or a request. I will keep picking your comments at random and answer them throughout next week. I will even make a video if necessary.

You can ask a question about:

• Kettlebell Sport Techniques
• Kettlebell Sport Competition Strategies
• Posture and Corrective Alignment
• Muscle Pain and Biomechanics
• Functional Training
• Or Anything Else Fitness Related

Again, I will do my best to answer it. Look forward to your questions!

Now, a new, even more awesome contest and a bigger prize are here: FREE Month of Online Coaching with Coaching ($295 value).

To enter the contest you need to do ALL of 3 (three) steps described below:

• 1. Subscribe to this blog through RSS feed or email. If you are new to the blog, subscribe and leave a comment saying that you subscribed. If you are an existing reader (thank you so much), leave a comment on this post
• 2. Link to my blog or website from your blog or website
• 3. Leave a comment on this post. Include your training goals

I will randomly pick a winner on March 31st 2010.

Good luck to you!

If kettlebell is brought down improperly, it will remove much skin from your palm and cause much pain and discomfort.

On the other hand, if brought down properly, kettlebell will keep hands happy and in one piece.

So, how should you bring kettlebell down from lockout in snatch lift so that it does not rip skin off of your hand?

The key to happy hands during kettlebell snatches is proper transition of grip

• In lockout, lifter’s hand is pushed all the way through kettlebell handle
• As kettlebell is brought down, grip changes to hook grip (like during kettlebell swings)

So, how should we switch from having hand through kettlebell to hook grip?

• As the bell is falling down, relax your grip so that as the bell rotates there is 0 (zero) friction between hand and handle
• ‘Catch’ kettlebell roughly at chest level with hook grip

This way, you will avoid pinching skin by kettlebell handle and minimize friction between handle and hand.

Less friction between kettlebell handle and hand means less blistering and less pain (don’t worry, you will feel pain in other parts of your body).

Here is a demonstration of how this transition should be done:

Enjoy and let me know how it goes.

Feel free to leave your questions in comments below.

Congratulations!

I get many questions about snatches and as a result I decided to write these series about Kettlebell Snatch technique.

This is Part 1 of the series. It deals entirely with using an ‘undersquat’ element in snatch.

So, undersquat: is it friend or enemy?

To make it a bit more clear, I will address the following questions:

• What is ‘undersquat’?
• What is the purpose of undersquat in kettlebell snatch lift?
• How is undersquat element used in snatch lift?
• What are the Pros and Cons of using the undersquat element?
• Why do some lifters use and some do not?
• Is undersquat for me?

What is ‘undersquat’ when applied to kettlebell snatches?
Undersquat is a dip performed as the bell is brought up into the lockout position. Here is a demonstration of a the undersquat as it is applied to kettlebell snatches:

What is the purpose of undersquat in kettlebell snatch lift?
The purpose of the undersquat is to make kettlebell snatch lift easier. Perhaps ‘easier’ is the wrong word but it will help you to get the kettlebell in the lockout position.

Using undersquat in snatches is very similar to using second dip in kettlebell jerks. Lifter ends up getting under the bell so the bell does not have to be lifted as high.

Similarly to jerks, when I snatch the bell, I can get under the bell by dipping (undersquat). Such strategy conserves energy and allows lifter to complete the snatch lift when he/she is unable to bring the bell high enough to lockout.

How is undersquat element used in snatch lift?
So how and when should I use the undersquat? All the time and on every rep? When I get tired? What is the proper use?

What are the Pros and Cons of using the undersquat element?

Pros

• Allows to complete the lift when lifter is extremely tired and is unable to bring kettlebell to proper hight
• Conserves overall energy

Cons

• Slows down the pace of the lift
• Puts more demand on legs muscles

Why do some lifters use ‘undersquat’ during snatch lift while others do not?
Some lifters are so strong, they have no need for the help of undersquat. These guys and gals can survive 10 minutes of snatches without ever needing to get under the bell.

Other lifters use this technique closer to the end of their competition set. A perfect example of this strategy is Jonny Benidze, Russian lifter who snatched 32kg bell 165 reps at the body weight of 60kg (roughly 120lb).

To see how Jonny uses the ‘undersquat’, watch the last 30 seconds of the clip below.

Is there a point to using ‘undersquat’ on every repetition? That largely depends on your fitness level, pace that you are going for and the kettlebell weight.

Is undersquat for me?
Undersquat should definitely be in your arsenal of strategies when it comes to snatches.

Try this technique, practice it.

Ask yourself whether this is a suitable strategy for you, given your

• fitness level
• flexibility
• lower back strength
• leg strength

If you feel like you are unable to bring the bell high enough to lockout, it may be a good time to use this technique.

Play with it, practice it, learn it and use it.

Good luck.

Let me know how it goes. Look forward to your comments and feedback.

Rules are simple:

• Subscribe to this blog
• Leave a comment on this post saying that you did so
• Winner will be picked on Monday morning, February 22nd

Subscribe now:

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That’s it. Good luck!

“What a fun challenge!”, I thought.

The outcome is below, but first let me tell you a bit about how this ranking system came to be and why it is the way it is.

After some pondering and talking with IKFF team a decision was made to base new IKFF Kettlebell Sport Ranking System on current Russian Ranks.

After some consideration, I decided to get rid of 12kg bells for Men’s Rankings. 16kg is a good start, don’t you think?

Another change was getting rid of 28kg kettlebells when it came to CMS Rank for guys. My thinking was that if you can lift a 28kg bell, then you can lift a 32kg bell…

The biggest challenge, however, was creation of Women’s Kettlebell Sport Ranks.

Why was it a challenge?

At first there was a question of kettlebell weight in relation to Ranks. According to AKC rankings, women could achieve Master of Sport ranking with 20kg kettlebell. In Russian Rankings, however, Master of Sport ranking was earned with 24kg bell.

In the end I decided to go with 24kg kettlebell. Sorry ladies

I understand that 24kg is heavy and for some it seems impossible but MS rank is an honor and an extremely difficult achievement. It is true for GS and other sports. It is not uncommon to spend 1-2 years training to move up to MS from CMS rank.

Another challenge was the fact that Russian women do not do Jerk or Long Cycle lifts and thus do not have ranking system in place for women’s jerk and long cycle.

As a result, there are 3 ways for women to get their Master of Sport Rank in this new IKFF ranking system:

• Snatch only
• Biathlon
• Long Cycle

I also chatted with Oleh Ilika, World Champion and Master of Sport World Class and ran these ranking by him. He liked it and gave his stamp of approval. The rest is history.

Ok, here are the actual ranking tables. Enjoy!