Rodionov Kettlebell Leg Workout

Ranks Explained

MS -Master of Sports (national ranking)

KMS -Master of Sports Candidate (highly advanced)

I Razryad -First rank (advanced)

II Razryad -Second rank (intermediate)

III Razryad -Third rank (beginner)

Weight Classes Conversion to Pounds

50kg 110 lbs. 80kg 176 lbs.

60kg 132 lbs. 90kg 198 lbs.

JllfllDR RRI1HIJ1G SYSTEJT1 PROJECT

(Starodubtsev, 1984)

Kettlebell weight

16kg

16kg

16kg

Weight class

I Jun

II Jun

III Jun

50kg

28/7

22/5

14/3

60kg

37/2

27/15

18/10

70kg

44/31

33/24

22/16

80kg

50/42

37/32

25/21

90kg

55/50

44/40

27/25

* Snatches per arm/C&Js

* Snatches per arm/C&Js

THE OFFICIAL PRmZD FORCES HETTLEBELL LIFTIJ1G CDIT1PETITIDI1 RULES

(Burkov & Nikityuk, 1985)

• Competitors wear the military uniform #2 *or #3**. The competition is held on a 4x4m platform or an even surface.

• One hour on the day of the competition is allowed for the participants' weigh-in.

• The initial position for the snatch: stand in front of the kettlebell, with the kettlebell between the feet and slightly forward. The contestant picks up the kettlebell, swings it back between his legs (.zamakhj, and snatches the kettlebell overhead to a straight arm in one uninterrupted movement. The snatch may be performed with or without a knee dip.

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THE DFFICIRL PRJT1ED FORCES HETTLEBELL LIFTIflG CDJTlPETITIDfl RULES

(Continued from previous page)

• Having fixed the kettlebell in the top position for one second the competitor lowers it on his forearm following the judge's command. He makes the next swing back from that position without touching the floor with the kettlebell. The competitor carries on based on the judge's count.

• The competitor is allowed to place his free hand on his hip and move his feet. However he must stop any movement when fixing the weight in the top position.

• The snatch is first performed with one arm, then, without stopping or resting, with the other. One additional swing back is allowed when switching hands.

• The snatch is not registered if the competitor failed to lock out his elbow, pressed out the kettlebell to the finish, or touched the platform with his knee or free hand.

• The exercise is completed if the participant let go of the kettlebell, stopped to rest with the kettlebell hanging, left the platform, or made more than one extra swing back when switching hands.

• In the snatch, the minimal number of repetitions must be performed with both arms.

• The initial position for the clean and jerk (C&J) is standing in front of two kettlebells. Having cleared the kettlebells from the floor the competitor cleans them to his chest with a movement of his choice. The kettlebells are then simultaneously jerked overhead in one movement. They must be fixed overhead on locked arms for one second in the position with locked legs. Then the competitor lowers the weights to his chest and starts the next movement. Jerking the kettlebells from the shoulders*** is forbidden.

Continued Next page

THE OFFICIAL PRIMD FORCES HETTLEBELL LIFTII1G CDniPETITIOn RULES

(Continued from previous page)

• The exercise is completed if the competitor let go of one or both kettlebells, lowered it or them to the platform, or went outside the platform limits.

• The break between the snatch and the C&J must be no less than 30 min and no more than one hour.

• A referee keeps track of the legally performed repetitions. If a repetition is not counted the referee loudly announces, "No count" and calls out the number of registered repetitions.

• The referee commands to "Stop" and announces the number of properly performed lifts following a violation that warrants termination of the set or if the competitor has failed to make three attempts in a row.

• Personal placing within a weight class is determined by adding the points

**** jn case of equal score the lighter competitor wins.

• Team placing is determined by comparing the total points earned by a team. In case of equal score the team that has more first, second, etc. places wins.

• Fatigue pants and combat boots

** Fatigue pants and jacket, combat boots

*** Rather than from the chest

As with any other sport, kettlebell lifting is evolving. Some experts proposed making the competition drills for advanced, MS and KMS, lifters tougher. M. V. Starodubtsev (1984) suggested replacing one-arm/one-kettlebell power snatches with two-kettlebell/two-arm snatches, with a partial or full squat. He also proposed dropping the bells between the knees and cleaning the bells before every jerk, rather than just in the beginning. "First of all," points out the scientist, "these exercises involve more muscle groups than the traditional ones. Second, they work the athlete's body more symmetrically. Third, they reduce the total number of repetitions, thus reducing the possibility of palm trauma and making competitions shorter."

Starodubtsev proposed keeping the classic lifts for lower ranked lifters, but switching hands after each rep of the snatch during the swing, in order to provide more even loading.

SELECT BIBLIDGRRPH \

Bratsev, A. A., Naklonov, Y I., Tikhonov, A. M. (1975) An Officer's Physical Training, Voenizdat (armed forces publishing house), Moscow (in Russian)

Burkov, A. V. & Nikityuk, V I.(1985) Soldier, Be Strong!, Voenizdat (armed forces publishing house), Moscow (in Russian)

Korsunova, A. & Perunov, O. (2000) Valentin Dikul: "I want to total 1205kg", Power World 3: 24-27 (in Russian)

Medvedev, A. S. (Ed.), Verkhoshansky, Y.V., Duganov, Y. V., Zaytsev, Y. I., Kanevskiy, V. B., Lukashev, A. A., Moroz, R. P., Falameyev, A. I. (1986) Weightlifting and its Teaching Methodology. A Textbook for Physical Culture Institutes'Pedagogical Departments, Fizkultura i Sport, Moscow (in Russian)

Raguschenko, V. F. (1986) on a new level, Weightlifting Yearbook, 47-50, Fizkultura i Sport, Moscow (in Russian)

Rodionov, V. I. (Ed.) (1967) Weightlifting Weightlifter, Fizkultura i Sport, Moscow (in Russian)

Roman, R. A. (1962) Teaching and Training of a Weightlifter, Fizkultura i Sport, Moscow (in Russian)

Siff, M. C. & Verkhoshansky, Y. V. (1999) Supertraining, Supertraining International, Denver

Starodubtsev, M. V. (1984) Methodological approaches to development of universal competition rules and ranking requirements in , 73-77, Weightlifting Yearbook, 73-77, Fizkultura i Sport, Moscow (in Russian)

Vlasov, Y. P. (1995) The Justice of Strength, Nauka-Kultura-Iskusstvo, Moscow (in Russian)

Vinogradov., G. P. & Lukyanov, M. T. (1986) Testing of physical preparedness, Weightlifting Yearbook, 50-51, Fizkultura i Sport, Moscow (in Russian)

Voropayev, V I. (1984) as an effective means of physical education, Weightlifting Yearbook, 7173, Fizkultura i Sport, Moscow (in Russian)

Voropayev, V. I. (1986) On kettlebell lifters'training methodology, Weightlifting Yearbook, 4347, Fizkultura i Sport, Moscow (in Russian)

Vorobyev, A. N. (1964) Contemporary Training of a Weightlifter, Fizkultura i Sport, Moscow (in Russian)

Vorobyev, A. N. (1977) Weightlifting. Essays on Physiology and Athletic Training, Fizkultura i Sport, Moscow (in Russian)

Vorobyev, A. N. & Sorokin, Y. K. (1980), The Anatomy of Strength, Fizkultura i Zdorovye , Moscow (in Russian)

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