Kettlebells

Question 1

Modern day kettlebell sport (Girevoy sport)

Answer 1

Power/strength-endurance event
Requires athlete to work under a submaximal load, completing as many reps as possible in set time frame of 10 mins without putting it down 
Three main events:
1) the jerk 
2) the long cycle clean and jerk 
3) the snatch 

Men use 32kg kbs and women 24kg kbs

Question 2

Structure of kettlebell

Answer 2

The handle
The horns
The ball
The base

Question 3

Benefits of KB training

Answer 3

Whole body exercises
Core stability - also a prerequisite
Cardiovascular fitness - kb exercises also fit well into circuit sessions
Multi-planar movements - KBs helps develop muscular fitness through multiple planes of motion
Power development
Strength development - unilateral kb exercises can help balance asymmetries in muscular strength
Flexibility development - performed through large ranges of movement. Kb swing good for tight hamstrings
Enhanced grip strength - thicker grips than barbells and dbs - most kb exercises require both a tight and relaxed grip at different stages
Versatility
Practicality

Question 4

Rate of force production

Answer 4

When all fibres within the muscle are active, and they each fire at exactly the right time, the muscles ability to produce force is significantly increased

Question 5

Ballistic movement

Answer 5

A quick burst of muscular activity followed by period of relaxation as the initial motion of the object continues
This is why kb dont build muscle - minimum time under tension

Question 6

Classifying kettlebell exercises

Answer 6

Classic
Juggling
Conditioning

Question 7

Classic/competitive kbs

Answer 7

Used in sport of Girevoy
Includes jerk, snatch and clean and jerk
Require exquisite exercise technique to ensure kb follows path of least resistance - greater work capacity and more reps performed
Kbs same size regardless of weight as to not compromise technique

Question 8

Juggling kbs

Answer 8

Involve tossing, releasing, flipping, spinning and catching of kb
Challenging and should not be used by deconditioned exercises or limited kb experience.
Highly functional for development of grip strength/endurance and enhances eccentric muscle strength.
Fundamental is the ability to get the kb to the shoulders -should not be attempted if cannot perform swing and high pull

Question 9

Conditioning kbs

Answer 9

Unlimited exercise potential
Can be used for development of strength, endurance, power or hypertrophy.
Can involve pushing, pulling and rotational movements in single or multiple planes of motion

Question 10

Alternative classification of kb exercises

Answer 10

Ballistic - explosive

Grind - controlled

Question 11

Recommend kb size and weight

Answer 11

In general larger kbs can be used for ballistic movements - must be heavy enough to cause sufficient tension.
When using high intensity interval training on ballistic lifts, research shows 12kg kb minimum to elicit any cardiovascular benefits
With grinds, lighter smaller kb normally used because must be controlled thru entire range of movement
Other factors = clients age, weight, fitness level, experience and skill, training goal

Question 12

Health and safety

Answer 12

Space
Preparation - warm up and stretch. Dynamic stretches best.
Movement speed - when new kb exercises introduced to program there should be greater focus on technique then speed
Rest - 2-5 mins in most cases
Variety
Recovery
Footwear - traditionally performed barefoot but flat shoes with non-giving soles are good. Shoes with elevated heel are bad because increase stress on knees and lower back. Shoes with high level of shock absorption compress soles of feet during heavy lifts - causes instability and weakness in feet and ankles. Overly cushioned shoes interfere with lower body stability.
Dropping kbs - only should be done in emergency - ur personal safety is more important that materials