Kettlebell Sport: A Comprehensive Overview

Introduction

When one’s passion for a particular sport burns with an all – consuming intensity, permeating every aspect of daily life, it is not uncommon to overlook the fact that not everyone shares the same understanding or even awareness of this sport. This is a situation I frequently encounter, as kettlebell sport is deeply ingrained in my existence. I engage in training for kettlebell sport, coach athletes in this discipline, and even write about it. My wife, too, is a kettlebell lifter and coach. Yet, I am often caught off – guard when someone reveals their complete ignorance of kettlebell sport. Nevertheless, I am always eager to provide an explanation.

Kettlebells: Beyond Mere Fitness Tools

Most gym – goers and trainers have encountered kettlebells. These distinctively shaped weights have shed their novelty status of a decade ago and now hold a regular place in numerous training facilities. However, the majority of people perceive and utilize these handle – equipped cannonballs solely as fitness aids. Many athletes remain unaware that kettlebells have served as an essential component of a fully – fledged sport for over sixty years.

Origins and Development

The two primary disciplines of the sport are the biathlon (comprising two separate events: the jerk and the snatch) and the long – cycle, which is the clean and jerk. The first official girevoy sport (the original Russian name for the sport) competition took place in 1948 in the former USSR. Its development continued throughout the 1950s and 1960s, primarily driven by the military, who recognized the benefits of this training method for troops. In the 1970s, girevoy sport was incorporated into the National Sports Federation as the official ethnic sport of Russia.

Global Spread

It started to gain popularity in Britain around the second half of the 2000s. After operating as an underground sport for a few years, it now has competitions organized and sanctioned by national bodies such as the Girevoy Sport Union and the Organization of Kettlebell Sport England. In the United States, the United States Girevoy Sport Federation was established in 2003.

What Is Kettlebell Sport?

The most apt description of kettlebell sport is “endurance weightlifting.”

Disciplines and Competition Rules

In the biathlon and long – cycle events, all lifts are executed within a maximum time limit of ten minutes. Athletes strive to complete as many high – quality repetitions as possible without placing the kettlebell(s) on the ground. The competitor with the highest number of reps is declared the winner. In the biathlon, there must be a minimum break of thirty minutes between the jerk and the snatch.

Men typically perform the jerk portion of the biathlon and the long – cycle with two kettlebells, while women traditionally use only one kettlebell. However, an increasing number of female athletes are now opting for two – arm lifts. The snatch is contested using one kettlebell in both male and female categories. When using one kettlebell, whether in the snatch (for both genders) or in the women’s jerk and long – cycle, athletes are permitted to change hands only once during the set.

How Heavy Are Those Things?

Weight Categories

• National and Local Levels (UK): In men’s categories, the commonly used kettlebell weights are 16kg, 20kg, 24kg, 28kg, and 32kgs. Women use 8kg, 12kg, 16kg, 20kg, and 24kg.
• International Level: At the international level, the range of kettlebell weights is more restricted. Lifters are divided into amateur and professional categories. Male amateurs use 24kg kettlebells, and female amateurs use 16kg kettlebells. Professional male athletes compete with 32kg kettlebells, and professional women use 24kg kettlebells.
• Veteran Category: International competitions often include a veteran category. The weights used can vary depending on the organizing federation and the lifter’s age. Typically, veteran males use 24kg and veteran females use 16kg.

It should be noted that currently, women’s international competition only involves the snatch event. Given the dynamic nature of the sport, this may change in the near future. Also, athletes compete in bodyweight categories. Men’s bodyweight categories range from 63kg to 95+kg, and women’s range from 53kg to 68+kg.

The Preparation of a Kettlebell Sport Athlete

Training Principles

Training methodologies can vary significantly among athletes and coaches. However, one constant principle is the need for supreme efficiency. Without efficient technique, it is impossible to achieve the high number of repetitions required for success in this sport. All lifts are performed with the aim of expending only the precise amount of energy necessary and leveraging momentum to the lifter’s advantage during the concentric phase. To develop such efficient technique, the jerk, snatch, and long – cycle must be practiced patiently and consistently.

General Physical Preparation (GPP)

The eccentric portion of the lift is minimized. This explains why kettlebell sport athletes typically exhibit relatively less hypertrophy compared to powerlifters or Olympic weightlifters, despite the substantial weight lifted in each training session. In terms of GPP, the requirements of each athlete will differ. The sport demands specific flexibility, muscular strength endurance, power endurance, and a well – developed aerobic capacity. Thus, all these components should be incorporated into the athlete’s GPP program in some form.

Tips for Getting Started

For those interested in competing in kettlebell sport:
– Seek out a reputable coach. This will enable you to learn the technical intricacies of the lifts and how to optimally structure training cycles. If a local coach is not available, consider a coach who offers online training. Ensure that the coach has a proven track record, either personally or through their athletes.
– In the United States, the best way to get involved is to visit the United States Girevoy Sport Federation to find out about the timing and location of competitions. A great initial step is to attend a competition and gain a firsthand feel for the sport.

Related Content

• Hardstyle, Girevory, or CrossFit? How to Decide Which Kettlebell Style Is Best
• An Introduction to Kettlebell Sport Training Methodologies
• 7 Reasons Kettlebell Sport Is the Everyman (or Everywoman) Sport
• New on Breaking Muscle Today

Photo 1 courtesy of Laurence Clemente.
Photo 2 courtesy of Shutterstock.