The technique of correct lowering of weights from the chest is given special attention by athletes who specialize in the full cycle clean and jerk, where this movement is repeated after each lift for 10 minutes. Any mistake also leads to excessive muscle tension and premature fatigue.

Lowering the weights from the chest includes several unified movements: dropping the weights from the chest with the interception of the arms (before dropping the brushes were inserted inside the arms), tilting the torso and bending the legs. In addition to these movements, at the beginning of training, at the moment of intercepting the temples after dropping from the chest, it is necessary to teach them to rise on their toes and raise their shoulders.

These additional movements contribute to a softer lowering of the weights due to the subsequent lowering of the shoulders and lowering to full feet.

In the future, as the technique improves, depending on the body weight of the athlete and his physical qualities, raising the shoulders and standing on the toes may not be used or used to a small extent. The use or non-use of these movements is not considered a mistake. The main thing is that the lowering of the weights should be carried out as economically as possible, without unnecessary movements and muscle tension.

Learning to lower weights is best done in a holistic way, since it is practically very difficult to dismember this movement. Athletes have already familiarized themselves with many elements of lowering from the chest when learning the rise to the chest: they had to lower after lifting to the level of the hips, belt and chest. To the already existing skill, you need to add only the dropping of weights from the chest with the interception of the temples.

When learning to drop weights from the chest, it is advisable to first take them from the stands in order to better focus on the element being studied. Particular attention is paid to the speed of dropping and intercepting the arms. The interception should be performed at the level of the middle of the chest. The slightest delay at the beginning of the lowering and when intercepting the arms allows the weights to pick up the speed of the fall and descend to a lower position, which will make it much more difficult for them to slow down and lower back – behind the knees (in the main start) for the next lift.

When dropping, the athlete, turning the arms at an angle forward, pushes the weights away from the chest and quickly grabs the arms with a grip from above, while simultaneously grabbing the arms, rises on his toes, raises his shoulders. The temples are gripped in a straight stance. As soon as the falling weights hands are pulled down, you need to lower your shoulders, stand on full feet (the start of braking the fall of the weights), then tilt your body and bend your legs (the end of the lowering of the weights).

The tilt of the body and the bending of the legs are performed simultaneously. The lowering of the weights ends with the abduction of the pelvis and knees slightly back. The kettlebells at this moment are behind – behind the knees, i.e. in the main start. When lowering the weights to a low start, the pelvis and knees are not retracted.

Breath. Simultaneously with the dropping of the weights from the chest and the interception of the temples – a quick breath. Bending and bending your legs, exhale. The exhalation ends simultaneously with the end of the movement of the weights back – behind the knees.

When learning to lower weights from the chest, beginner athletes may make the following mistakes.

1. Too deep grip on temples.

2. Too late interception of temples.

3. Premature torso tilt.

4. Lowering is not performed in an arc, but vertically along the shins.

5. Bent back when lowering.

6. Bent arms.

7. Throwing weights over the hands.

As the technique is consolidated and improved, errors and the causes of their occurrence are corrected with the help of special and auxiliary exercises.