Kettle-Ball Training Flashcards
Supplemental training with a kettlebell is based off of
Girveoy Sport
The events of the sport include
Long Cycle
Snatch
Jerk
The unique nature of this sport requires
Long Duration
Cylindrical Resistance Training
What sport is this similar to?
Track & Field
The top tier athletes and the strategies should be looked to for
Programming and
Technical Precision
The two kettlebell movements which must be taught first include the
Sumo Deadlift
Goblet Squat
The primary purpose of the non-dynamic movements is to ensure the athlete is
properly acclimated to the load
The category of movements which follows is referred to as the
Dynamic Category
The first three movements should be taught
Sequentially
Listed in order, the first three movements include
Hard Style Category
Fluid Swing
American Swings
The bite of the bell refers to the _____ movement once the hands reach their _____
Upward
Apex
All of the aforementioned movements can be executed utilizing ___ or ____ hands
One
Both
The hand-switch (can be utilized as a movement unto itself) but most often is used to simply ______ the _____
Transfer
Load
Similarly to the Olympic lifts, the following mvoements (#4 and #5, housed within the current categor,) are referred to as the ____ and _______
Clean
Jerk & Snatch
The approproaite positioning of the elbow, relative to the trunk is referred to as _____
Racked position
Once an athlete is capable of executing these five movements with mild mastery and relative proficiency, other movments with ____ or ___ bells can be taught based on the ____ of the _____
One
Two
Needs
Athlete
What type of bells are used?
Pro Grade Bells or Competition Bells
What is the first of three movements?
Rearward Backswing
How is Hard Style Performed?
Start in Squat Stance and have kettle bell between legs.
You grab, lift slightly, and give power and have it reach the apex with it being in the air for a little bit.
How is Fluid Swing Performed?
The hands finish at sternum extended. Elbows maintain tight flexion and the grip is more tight.
How are American Swings performed?
Death grip on bell. Arms need to be straight up. Little more elbow flexion than #2.
How are Cleans performed?
Clean is standard clean. At hard style height, you go from knuckles up to knuckles down. You go to starting clean position but with only one hand.
How do you get in racked position?
Elbow has to be against the body.
How do you get in pocketed position?
The bell has to touch one part of the body
How is a snatch performed?
Snatch similar to clean. Turnover occurs at fluid style height. You then hold it above your head in same grip as Clean. Knuckles down to knuckles up.
What is the flat bottom part of the kettle bell called?
Base
What is the main portion os the kettle bell called?
The Body
What is the handle of the kettle bell called?
The handle
What are the corners of the handle called?
Horn
What is the opening in the handle called?
The window
After executing a ________, the bell can be driven to fixation in the following three ways: ____, _____, and ______
Standard Clean
Strict Press
Push Press
Clean and Jerk?
The standard rack position, the ______, and the leg ______ are all considered _______ or positions of rest
Weave
Rack
Active Recovery
Similarly to the clean or the snatch, after executing the leg ____ and athlete must ____ the bell which is also known as a ______
Rack
Bump
Send Off
The ability to perform the aforementioned skill, allows for all dynamic movements to be executed on the successive ______
Upswing
One way to ____ or ____ a kettlebell during a set is proper implementation of the following movement: _____
Pick Up
Set Down
Windmill
The ____ can be executed as a _____ version or a ______ version
Get-Up
One-Handed
Two-Handed
The necessary sitting posture(s) required for proper execution include: ___ and ____
W Sitting
S Sitting
Tossing the kettlebell is one form of an ______ with a primary adaptation of increased ______
Upper-Extremity Plyometric
Reaction-Time
The appropriate teaching sequence is A:) B:) C:) D:)
A:) Self-Tossing without Spin
B:) Self-Tossing with spin
C:) Hard-Style to Fluid-Style Height
D:) Fluid-Height
After an athlete shows mild mastery and the ability to ____ when executing the aforementioned movements,____ can be instructed/learned
Self Tossing
Partner-Tossing
What should be utilized in the front rack?
Rhythm and Absorption
What is it called when the kettlebell is raised all the way up against the arm?
Fixation
How is a windmill performed?
Swivel to side and let left hand travel to the ground at an angle without bending knees. Swivels to get to the 2nd bell on ground. You should be looking up at the kettlebell the entire time. You then get the 2nd bell up to fixation to match the first one.
How do you perform a One Handed Get Up?
Lay on back. Raise bell with one hand and you lay in Starfish position. The knee is raised that is on the same side as the raised hand. The other is on the ground angled back. Heels have to touch at all times! You then plant one elbow into the mat. And then you raise the entire arm up and your waist is pointing straight in the air. You then take one leg and place it directly behind the arm on the ground. You then straiten out. And are now with both knees on the ground
How do you perform a Two-Handed Get up?
Start in a Hook Laying position. This is when you are on your back and have two hands up. Do an overhead sit-up. Then get in a W or S sit position. You then get into a Tall Kneeling position then a Suspended half Kneeling Position and then you stand.
