Girevoy sport is a method of exercise that began in Russia, and uses kettlebells to test physical strength and endurance. Girevoy sport consists of two competitions featuring three different exercises. The competitions are traditional and long cycle. The exercises in the traditional competition are the jerk and the snatch and the long cycle is a combination of the two. Basically, competitors have 10 minutes to complete as many repetitions as they can without dropping the kettlebells. It can be a grueling event, and proper form is important to avoid injury.
Kettlebell Exercises
Step 1
Hold one kettlebell in each hand, then quickly lift or "clean" them up to the rack position by your shoulders. Your arms should be in position to press them up overhead. Dip your knees slightly as you drive the kettlebells over your head. Lock your arms momentarily, then bring them back down to your chest. Let them both swing down between your legs and then up again to your chest and press overhead. This is known as the long cycle. Allow the kettlebells to swing past your hamstrings as you go through your legs, and try to keep your eyes looking forward throughout.
Step 2
Stand with a kettlebell in each hand. Clean them up to shoulder level. Rest your elbows on your stomach and dip your body slightly as you hold them in the rack position. Quickly drive the kettlebells over your head and lock your arms straight. Lower back down to your chest and repeat. This is the "jerk" exercise. It taxes your legs, shoulders and arms while at the same time providing a strong cardiovascular workout.
Step 3
Hold one kettlebell in your hand. Bend your knees slightly and let the kettlebell hang between your legs. Quickly straighten your legs and back, and in one motion swing the kettlebell up over your head. Hold it there for a moment then return it to the starting position between your legs. This exercise is called the "snatch."
Tips and Warnings
- Consult with your physician before trying a kettlebell workout. If you experience any discomfort, stop immediately.
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