Lifting weights on the chest in the clean and jerk is a technique from which training in classical exercises begins. Many elements of the lift share a structural commonality with the snatch and most power juggling exercises. An incorrectly learned technique for performing this technique can adversely affect the technique for performing many other kettlebell lifting exercises. Therefore, it is necessary to painstakingly achieve the correct mastery of each element of lifting weights on the chest. When learning to lift weights on the chest, as well as any other techniques, all known methods are used: holistic, dissected and combined.

The holistic method is more acceptable when training athletes with sufficient coordination of movements, who have the ability to quickly memorize and master certain techniques.

The dissected method of training is mainly used by athletes who, due to their individual characteristics, find it difficult to master the exercise as a whole.

The combined method is the most effective and is used regardless of the physical and other qualities of those involved.

Lifting weights on the chest consists of the following elements (parts): preliminary start, swinging the weights back - behind the knees, main start, lifting to a semi-squat, receiving weights on the chest with subsequent fixation. Each technique (in this case, lifting weights on the chest) has its main part (phase) and its constituent elements. The main part (phase) here is the rise to a semi-squat. When teaching the technique of performing this movement, special attention is paid.

In the clean and jerk for a full cycle, the rise to the chest is repeated the maximum number of times, so any mistake will negatively affect the result as a whole. The beginning of lifting kettlebells to the chest comes from the main start, therefore, learning the rise must begin with the main start - the most convenient non-fixed position of the athlete with kettlebells to perform the lift to the chest.

In the starting position, the athlete can be in two main stances: high and low. In a high stance, the arms of the weights are above the knees. In the low one, the bow is below the knees, and the weights almost touch the floor (platform). Both starting positions (stance) have their advantages and disadvantages at certain moments of the ascent. The advantage of a high stance is that the weights here rise along the shortest distance, which contributes to an increase in speed. performing lifts. In addition, leg flexion and torso lean at the start of the sit-ups are minimal. In this position, the large muscles of the legs and back work more economically. However, the lifting of weights along the shortest segment is performed more sharply, which significantly increases the load on the hand. Fingers prematurely begin to “give up”, and with a sharp undermining they can straighten up. As fatigue, first of all, the muscles - the flexors of the fingers, the athlete is forced to take a lower stance.

The rise from a low rack is performed along an elongated segment, which helps to soften the rise and reduce the load on the fingers, but at the same time the pace of the exercise is slowed down. A low stance is more suitable for athletes with insufficient arm muscle strength or performing chest lifts against the background of fatigue. A correctly chosen stance, depending on the strength of individual muscle groups and the degree of fatigue, will create optimal conditions for applying the efforts of muscle groups and moving weights up.

When teaching the starting position, special attention is paid to the position of the back. They should be straight, and slightly curved in the lumbar region. The muscles of the lumbar are stretched, tense. This position of the back is accepted not only when performing the rise to the chest, but also when performing a snatch and almost all elements of juggling. The ability to properly hold your back is a vital skill not only when lifting sports equipment, but also when handling heavy loads in everyday life. This skill is one of the best means of preventing spinal injuries. The correct position of the head contributes to the correct acceptance of the main start and the position of the back (deflection in the lower back). She must be raised.

After explaining and showing the correct position of body parts, trainees are invited to perform several lead-up exercises, first without kettlebells, then with lightweight kettlebells:

1. I.p. - holding two weights hanging in front of you, bend your legs and tilt your torso, then straighten up.

2. From the same position, bending the legs and tilting the torso, lower the weights, taking them back - behind the knees (main start), straighten up without stopping.

Repeat each exercise several times in one approach. Pay special attention to the position of the back. After mastering the main start, you can begin to learn the preliminary start and swing the weights back - behind the knees (traction).

AT preliminary start (see section "Push Technique", Fig. 1) the following elements are distinguished: the placement of the legs, the position of the body links and the capture of the arms of the weights. The legs should be placed so that the weights pass freely between the shins. The body is tilted. The back is straight. The muscles of the lumbar are stretched. The legs are bent at the knees. The angle in the knee and hip joints can be different, depending on the physical characteristics of the athlete. The head is raised. Hands are straight. The muscles of the hands are maximally relaxed.

The weights are in front of the athlete 5-10 cm from the line of the toes. The bows of the kettlebells are directed with the corners forward and are captured by the grip from above. Deep capture is considered a mistake.

After mastering the main start, learning the preliminary start is quite easy and fast.

AT том и другом варианте толчка предварительный старт и предварительный замах выполняются лишь один раз, поэтому к основным частям подъёма на грудь не относятся. However, the correct execution of these elements depends on the acceptance of the main start and the implementation of the first clean-and-jerk clean-and-jerk in a full cycle.

The next element is the swing of the kettlebells back - behind the knees to the position of the main start. The swing is performed due to incomplete extension of the legs and torso. The kettlebells gently break away from the platform and with a pendulum movement are sent back - behind the knees - to the position of the main start. You should pay attention to the final part of the swing: at the last moment of the movement of the weights back, the pelvis and knees also move slightly back, as if accompanying the movement of the weights. BCT is carried closer to the heels. The arms of the kettlebells at the end of the swing are located in one line parallel to the line of placement of the feet.

Having mastered the starting positions and the preliminary swing, you can proceed to learning the main phase (part) of the technique - lifting to a semi-squat. This movement is performed due to the simultaneous efforts of the muscles of the legs and torso.

It is very important when training the rise to the chest to pay attention to those involved at the moment the movement begins, since it is performed from a non-fixed starting position. Premature or late start of the lift is a gross mistake that will not allow the athlete to correctly and economically perform the main part of the reception. As soon as the weights from the position of the main start (behind - behind the knees) begin to return forward, it is necessary, as if ahead of them, to submit the pelvis and knees slightly forward (before that they were laid back) and thereby take the most convenient position for undermining. Without lingering in this position, finally straighten your legs and torso, raise your shoulders, stand on your toes, try to jump out, as it were. The arms remain straight. The elbows are closer to the body. The bows of the weights at this time turn their corners forward - up and are at the level of the belt. From this position, without stopping, lower the weights into and. n. When lowering, several movements are performed together: lowering the shoulders (weights pull the shoulders), lowering onto full feet, tilting the torso, bending the legs, and at the end of lowering - moving the pelvis and knees slightly back. AT начале обучения все эти движения следует выполнять в замедленном темпе.

The most common mistakes at the beginning of learning to raise to a semi-squat are:

1. Leading the elbows away from the body.

2. Premature or belated detonation.

3. Incomplete extension of the legs or torso in a lift.

4. Insufficient rise on toes and shoulder lift.

5. Excessive tension of the muscles of the hands and their premature flexion.

6. Incorrect removal of the temples.

Any errors in the execution of the main part of the technique lead to a significant decrease in the result. Therefore, the coach must first of all find out the cause of the error and correct it in time.

Semi-squatting with subsequent straightening of the legs and fixation of weights on the chest are the final elements of the described technique.

It is better to start learning how to perform these elements with the following auxiliary exercises:

1. Holding weights on the chest.

2. Semi-squats with weights on the chest.

3. Lifting one weight on the chest with a semi-squat.

Holding two weights on the chest, the athlete, with the help of the coach, takes the correct stance, taking into account physical characteristics