Sunday, April 22, 2007

Medvedev, Weightlifting and Kettlebells: Part 2

Legs and Torso

Medvedev recommends using 5-6 exercises performed in circuit fashion with no rest between exercises, but beginners may take up to one minute if necessary. As fitness levels improve, more exercises can be added. To assure improvement and development of leg muscles always include some squats. Either with one KB on one shoulder, or squats with a KB on each shoulder, or perform suitcase squats "hindu squat" style.

1) Good Morning, One KB held in front, shoulder width stance, straight legs, slow lowering, quick raising, 8-10 reps. Repeat with 2 KBs, one each hand, 8-10 reps
2) Squat, 1KB held by handle behind head w/ both hands, 8-10 reps, easy tempo
3) Snatch High Pull, 1 KB, two hands, from ground to overhead, 8-10 reps, easy tempo
4) Pistol Grip KB Clean to Shoulder, from ground, 5-7 reps each side, medium tempo
5) Snatch, from ground, 5-7 reps
6) Double KB Clean to shoulder, from ground, 4-6 reps, easy tempo
7) Double KB Snatch, from ground, 4-6 reps
8) Squat + Press From Shoulder (clean 1 kb to shoulder, squat recover to standing position and press) 4- 6 reps, slow tempo, repeat opposite side
9) Side Bends, KB each hand hanging to side, feet together, bend side to side, 8-10 reps slow tempo
10) Alternating Side Bend + Row, KB each hand hanging to side, feet together, bend to one side while opposite arm rows upwards; KB tracks alongside body, 8-10 reps each side, slow tempo
11) Trunk Rotation w/ KB held behind head, 3-5, reverse direction & repeat, slow tempo
12) Squat + Jump (no weight) 3-5 fast tempo
13) Twisting KB Pickup, KB outside left leg, bend and twist to pick up with right arm, replace, repeat for 5-7 reps and then switch sides, slow tempo
14) Kettlebell Swings, 2 hands 1 KB, swing above head height, 8-10 reps fast
15) KB Hip Abduction, affix kb to foot, bend knee, abduct leg, 8-10 reps, switch sides, slow
tempo
16) One legged Squat, 1 KB held behind head, 4-6 reps each leg, medium tempo
17) Side Lunges, 1 KB behind head, 5-7 reps, slow
18) Lunges, 1 KB behind head, 6-8 reps per side, medium tempo
19) Toe raise, 1 KB behind head, 8-10 reps, high as possible, medium tempo
20) Toe raise on blocks, 1 KB behind head, 8-10 reps, high as possible, slow tempo
21) Single Leg Knee Extensions, Affix KB to foot, Sit on High Bench, 3-5 reps each side, slow
22) Double Leg Knee Extensions, Affix KB to each foot, Sit on High Bench, 3-5 reps, slow
23) Elevated Single Leg Knee Extensions, Affix KB to foot, Sit on High Bench, elevate thigh off bench and extend knee, 4-6 reps each side, slow
24) Elevated Double Leg Knee Extensions, Affix KB to each foot, Sit on High Bench, elevate thighs off bench and extend knee, 4-6 reps each side, slow3-5 reps, slow
25) Seated Good Morning, 1 KB behind head, straddle bench, fold forward, 6-8 reps, slow
26) Seated Side Bends, 1 KB behind head, straddle bench, 8-10 reps, slow
27) Seated Torso Twists, no weight (face front, turn to side, return to face front all reps to one side first, then switch) 10-12 reps each side, medium tempo
28) Seated Full Twists, no weight, complete twist right to left then left to right, 7-9 reps each side
29) Roman Chair Situps, 1 KB held on chest, 6-8 reps slow

Bonus Material:
Verkoshansky has a chapter in this same text with an extensive list of mostly dumbbell exercises for the general weightraining of athletes and "developing strength endurance and power for athletes of different classifications."
Here is an interesting drill paraphrased as closely as we could get it:
Most athletes need to get from point A to point B as explosively as possible. Here is an exercise for improving that ability. Hold 2 giri of equal weight (16,24 or 32kg) one in each hand. Position two benches of equal height on either side. Benches should be between 60-75cm (24 - 30 inches) in height. Stand between the benches and jump up, landing one foot on each bench. Step down and repeat.

5 comments:

  1. The last jumping drill is interesting. Never thought of jumping anywhere with a kettlebell. :)

    ReplyDelete
  2. c'mon Randy, who are you trying to kid? the only legit and proper use of a kettlebell is high rep snatches and jerks :))

    ( tongue firmly planted in cheek)

    great info again, thanks.All these special exercises remind me so much of what Louie took from the Russian Dynamo Clubs workouts and adapted for powerlifters.

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