Weight lifting overhead

Crossfit exercises

6K 1 08.11.2017 (last revised: 16.05.2019)

Dennis Kozlowski, Olympic silver medalist in classical wrestling, spoke out unequivocally about the benefits of kettlebells. In his opinion, training with Russian shells is tenfold superior to training with a barbell. One of the most effective exercises is overhead lifting. The combination of dynamics and statics gives an excellent shake to the body and a very impressive result.

The essence and benefits of exercise

The essence of the exercise is to walk while holding the classic apparatus above your head. The advantages of walking are added to the effect of burdening and the need to maintain balance. The load can be easily varied due to the weight of the dumbbells, distance and speed.

Benefits of exercise

The benefits of exercise include the following positive aspects:

• excellent effect, which is achieved thanks to the combination of power and cardio load; "Moving the sliders" on the scale of parameters, you can shift the emphasis from one type to another; for example, by increasing the weight of the projectile and reducing the distance, they achieve the priority of strength over aerobics (and vice versa);
• availability of inventory; the exercise can be performed both in the gym and on the street - weights are inexpensive, take up little space; all that is needed is a certain space for sports maneuvers;
• the possibility of increasing the return on the exercise by including the latter in a comprehensive training program; one of the possible complexes is shown in the table below;
• improving the state of the cardiovascular system and the work of internal organs.

And again, for a moment, back to Dennis Kozlowski. He argued that if he realized the benefits of kettlebells in time, he would most likely become not a silver, but a gold medalist. Moreover, twice. It is not for nothing that Russian sports classics have again become a welcome guest at any CrossFit center.

Sample workout program

A promised example of a workout program that includes kettlebell lifting:

The exercises are performed non-stop. Beginners need to reduce the number of times and the distance, plus work with light weight. Advanced athletes can try several rounds. The described program is designed for five rounds with a minute rest between them. The characteristics can and should be changed periodically.

What muscles work?

Almost all muscle groups are involved in kettlebell lifting. This is the main value of the exercise. It makes no sense to list all the muscles, but we note those that work more than others:

• leg muscles - of course, the lower limbs are very heavily loaded;
• lats and lower back - we owe a lot to these groups for balancing in penetration;
• muscles of the hand and forearm - the main load falls on them;
• deltas, triceps and biceps - support for the projectile.

Do not forget about the muscle groups that turn on at the start and finish - when lifting and lowering the kettlebell. We are talking about almost all other muscles, thus, the exercise is the most basic and functional.

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Exercise technique

The technique of driving with a kettlebell overhead implies the need for a fairly long training of movements. Since the sinking includes a kettlebell snatch or push (as a starting movement), a phased development of the exercise is required. Working with a weight that is more or less heavy for an athlete forces athletes to get acquainted with the execution scheme and hone their skills on light equipment.

In stages, the technique for performing the exercise is as follows:

• starting position - standing in front of a kettlebell, feet shoulder-width apart;
• grab the handle of the kettlebell and jerk the projectile over your head; keeping your back straight, help your hand with your pelvis and legs;
• after fixing the weights, slowly walk the planned distance - such a distance that will load the body, but avoid losing control over the kettlebell;
• lower the projectile to the floor with a movement similar to the starting one.

After that, either change your hand, or do another exercise if the penetration is part of the complex.

Kettlebell driving of this type is not the most common exercise. But athletes of the past used it often and effectively, and they knew a lot about effective movements. Sometimes the role of a weight was played by a bag of sand lying in the palm of an outstretched hand. But a shell with a handle is much more convenient and safer. And the benefits are no less.

Watch the video: Ultimate Olympic Weightlifting Motivation (November 2024).