Kettlebell Only Muscle Gain

What is Kettlebell Sport?

In short...

Kettlebell sport or Girevoy Sport is a strength training modality focused on endurance or work capacity.

Traditional sport sets are up to a 10-minute time cap with the three main lifts. These are Snatch, Jerk and Clean and Jer,k otherwise called Long Cycle.

Kettlebells are not allowed to be set down; if they are, the set is finished. This makes kettlebell sport mentally challenging as well as physically.

Progressively, training in kettlebell sport can be done by increasing your rank on the ranking tables (similar to belts in martial arts), or you can enjoy the exhilaration and camaraderie of competition.

Kettlebell sport competitions are worldwide, with many federations offering in-person and online competition options.

Variations

Nowadays, there are many options in competitions.

Pentathlon
Relays
Marathons with multiple hand switches
5 minute sets etc.

There are plenty of options for a beginner to start in kettlebell sport lifting.

Startup

I recommend finding the exercise you enjoy working within competitive kettlebell lifting. Focusing on either snatch, jerk, or long cycle is your best bet to start. Learning them all is fine to begin with, but training all three at once for a competition isn't best for a beginner.

Once you find your focus (I recommend long cycle first as it's easiest to reset rep after rep), find a training plan or coach/ team. There are also many online kettlebell sport groups on Facebook and other social media sites. Join them if you want.

Practice until you are ready for a competition or are attempting a set for ranking. (Some can be done via video.)

Find a competition that you can enter and get your feet wet!

Kettlebell Sport Training Videos

Joe Daniels 24kg Kettlebell Snatch set commentary

Pacing and focus allowed me to win a GOLD MEDAL in the 2022 WKSF World Championship in Portugal. 24kg is Amateur 32kg is Professional

Kettlebell Sport Swing Technique

This style of kettlebell swing is based on endurance and getting the bell to "float" as a building block for kettlebell clean and snatch..

Simple Drill For Better Hand Insertion

I've had many of my clients and people all over the world tell me that this drill has helped them understand hand insertion for clean and or snatch

Kettlebell Jerk Differences

The differences between Hardstyle Kettlebell Jerk and the Kettlebell Sport Jerk

Kettlebell Long Cycle Training

Focus on different angles, weights and form for kettlebell sport clean and jerk AKA LONG CYCLE

Kettlebell Sport Clean Technique

A closeup and slow motion view of single and double kettlebell clean technique. Kettlebell sport style.

Kettlebell Sport Breathing Technique

Nearly the opposite of the Valsalva maneuver for powerlifting, Kettlebell Sport breathing techniques allow for more endurance and lowered blood pressure

Preparing for your first Kettlebell Competition

Competitions arent the same as training at your home or gym. Here are 10 + tips for you to think about before your first kettlebell competition

Kettlebell Sport Frequently Asked Questions

Please reach me by the green chat button in the bottom right or email at info@kbmuscle.com

if you cannot find an answer to your question.

What does "long cycle" mean?

Long cycle in kettlebell sport lingo means clean and jerk.

It is not the duration of the set as many people think.

Do you offer an intro to Kettlebell sport plan?

Yes, it is a 5-week plan that instructs the three main lifts of kettlebell sport competitions.

It is available at the shop

Do I need a belt for kb sport?

Perhaps not initially, but a kettlebell sport belt is recommended if you are training jerk or long cycle.

For kettlebell snatch, it is not helpful.

What shoes should I wear?

In short, running shoes are not recommended.

You don't want cushiony shoes as they will rob you of power when you push against the floor.

For Jerk and Long Cycle, you want either Kettlebell sport lifting shoes, or minimal shoes.

With Snatch, I prefer comfortable minimal shoes such as Vivobarefoot, Merrell, or Xero shoes (I like the Xero Forza Trainer as seen in some of my videos)

Weightlifting shoes aren't as helpful during snatch.