Delivery of weights

Crossfit exercises

5K 0 02/28/2017 (last revision: 04/05/2019)

Kettlebell lifting is an excellent exercise that is considered one of the main elements in functional strength training. This task is definitely not for beginners, since movement requires special physical skills. When carrying out a delivery, an athlete, in addition to weights, can also use other sports equipment: a barbell or dumbbells.

Through intense workouts that include this exercise, you will be able to build muscles throughout your body. The back and arms are most involved in the work. This exercise is quite challenging, so warm up your muscles and joints well before exercising. To warm up, you can jog the kettlebell. To avoid unpleasant injuries when carrying weights or barbells, it is important to fulfill all the technical elements, even without the slightest errors.

Exercise technique

Novice athletes are advised to use not very heavy kettlebells. Only after you learn how to perform the exercise technically correctly, you can start working with large weights. There are several types of reporting (depending on what sports equipment are used). The classic option is a delivery with a barbell and kettlebell, according to the principle of which all other types of exercises are performed. The technique for its implementation is as follows:

1. Lift the barbell over your shoulder. With your right hand, squeeze it up.
   
2. Without changing the position of your hands, sit down behind the kettlebell. Straighten your torso.
3. With a jerky motion, throw the kettlebell over your shoulder.
4. Straighten your left arm over your head. Both sports equipment must be at the top.
   
5. Lower your sports equipment down at the same time. All movements must be done smoothly.

It is important that your hands do not relax for a second during delivery, otherwise injuries cannot be avoided.

Very often athletes will do a safer version of the exercise. To do this, take two weights and, according to the scheme described above, alternately raise them above your head. This can be done with a jerk as well as a jerk movement. Do not take heavy sports equipment from the very beginning of training. Even if you have a lot of training experience, do not start working with large weights right away. Delivery requires special coordination skills from the athlete.

The power record in this exercise belongs to the Estonian Georg Lurich. He simultaneously lifted up a barbell weighing 105 kg, as well as a 32 kilogram weight.

Crossfit workout complex

Warm up well before doing the exercise. It is very traumatic, so work under the supervision of an experienced mentor or at least a partner who can hedge. All elements carried out in the reporting are technically complex.

In order to effectively pump all muscle groups, it will be enough for you to carry out only reporting from the strength complex during training. This exercise should be the first in the training program, as it requires maximum strength and concentration. You can incorporate it into any CrossFit workout along with gymnastics and cardio workouts. You can also use the following complex:

Remember to keep your hands tense at all times so as not to miss the projectile and not to damage your head or other body parts.

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