The push from the chest includes the following elements: starting position, pushing the weights from the chest and half-squatting, followed by standing up. The main part (phase) is expulsion.

When mastering the push from the chest, it is advisable to first take weights from the stands. This will allow the athlete to better focus on the movement being studied.

Learning this technique begins with mastering the starting position (start). Those involved are already familiar with this position when learning to lift kettlebells on the chest. In the starting position, special attention is paid to the position of the body parts of the athlete. Legs should be straight, feet shoulder-width apart or slightly wider with a natural turn of the toes. The placement of the feet should ensure the stability of the athlete not only in the starting position, but also in a semi-squat with kettlebells at the top on straight arms after pushing out. The body is tilted slightly back, and the pelvis is tilted forward. BCT falls on full feet. The shoulder parts of the arms are pressed with weights to the body. Elbows, depending on the physique of the athlete and his physical qualities, can be brought together in front and pressed into the stomach or divorced and pressed to the body from the sides. The brushes are inserted inside the temples (with the base of the thumbs rest against the inner corners of the temples). The muscles of the hands are maximally relaxed. The weights are held not by the effort of the muscles of the hands, but due to the clutch of the weights with the shoulder parts of the hands and the emphasis with the elbows on the stomach. In this case, a slight tilt of the body back and abduction of the pelvis forward contributes to a better location of the kettlebells and their sufficient grip with the chest (the kettlebells lie tightly on the chest), which, in turn, contributes to the maximum relaxation of the muscles of the hands when holding the kettlebells.

Mastering the starting position, you need to change the position of the elbows (brought together, divorced), the position of the weights (higher, lower), the placement of the feet, choose the most appropriate position (stance) and remember it well.

The starting position can be considered sufficiently mastered if the athlete, observing all the requirements of the rules and techniques, feels the balance well, can relax all the muscles as much as possible, and is, as it were, in a natural position. The push technique from the chest largely depends on the correctness of the selected start.

Pushing out the kettlebells is the main part (phase) of the push from the chest. There are two ways of pushing out: mainly with the legs (spring bending and extension of the legs) and mainly the movement of the chest and abdomen. Those involved should try, if possible, to master one or another method of pushing out, since in practice, in the push to “failure”, technically well-trained kettlebell lifters, when performing, first use one method of pushing out (for example, with their feet), then, as the muscles of the legs get tired, they switch to another, thereby allowing tired muscles to rest and making full use of other parts of the body and muscles when pushing. Leg pushing is more often used by athletes who have strong leg muscles, but lack spinal flexibility and chest mobility. The main part (phase) here is the springy flexion and extension of the legs (pushing out). The possibilities of the chest and abdominal muscles are used insignificantly.

In the second method, the expulsion is performed mainly due to the flexibility of the spine, the mobility of the chest and the cushioning capabilities of the abdomen. They operate on the principle of a pre-compressed spring. The athlete first sharply squeezes the previously relaxed chest with kettlebells and presses the elbows into the stomach, while slightly bending the legs at the knees. Further, the weights, as it were, bounce off the chest and abdomen. The force of the leg muscles is not decisive here. The leading (main) part is the springy movement of the chest and abdomen.

This method of pushing is more suitable for athletes with good spine flexibility and chest mobility. The most trained athletes can equally use both the strength of the leg muscles and the capabilities of the chest and abdominal muscles. In any way of pushing out, connecting the hands is a gross mistake, since with repeated repetition of the push, the muscles of the hands quickly get tired. Hands are involved only when holding weights at the top.

At first, the easiest way to push out is learned - with your feet. The athlete assumes a starting position with kettlebells on his chest and performs springy semi-squats at a slightly slower pace, without lifting the kettlebells from his chest. The main attention here should be given to the movement (work) of the legs. At the end of the preliminary semi-squat, the BCT should be located on full feet. After straightening the legs - a mandatory exit to the socks. The push-out ends with a rise in the shoulders and chest. Then, without stopping, lower your shoulders, stand on full feet and a little bend your legs, thereby softening the downward movement of the kettlebells. The exercise is repeated several times in one approach.

Then the movement becomes more difficult. Push-ups are performed to the level of the head and above. All the attention of those involved should be focused on the correct expulsion.

When teaching the second method of pushing, attention is paid to the movements of the chest and abdomen. Athletes are also encouraged to assume a starting position with kettlebells on their chests and slowly perform chest and stomach springing movements using the weight of the kettlebells. The weights are pressed into the stomach and jump off. The legs hardly bend. Gradually increasing the amplitude of movements, ensure that the kettlebells only due to “jumping” from the chest and abdomen rise to the level of the head. The muscles of the arms are relaxed and do not participate in the extrusion. Then the legs are connected a little to the movements of the chest and abdomen, the speed of movements increases, after which the weights rise above the head. As with a leg-only push, you need to rise on your toes and lift your shoulders and chest at the end of the push. The head is in an elevated position.

Half-squat with straightening of the arms at the top, followed by standing up (straightening) of the legs - the final movements (elements) of the push from the chest. The half squat provides a shorter lift and overall economy of the push.

The most difficult thing for many involved in the beginning of training is holding the kettlebell at the top with straight arms: the kettlebells diverge to the sides, pull forward or go back. Athletes lose their balance and throw weights onto the platform. Therefore, before mastering the half squat with straightening the arms at the top, they must learn to confidently hold the kettlebells at the top both in a straight stance and in a half squat.

For this, the following auxiliary exercises are used:

1. Holding two lightweight kettlebells at the top on straight arms (raise arbitrarily), reduce to touch and spread the kettlebells a little to the sides, move forward, backward.

2. From the same position, perform semi-squats of various depths. For better memorization, you need to linger in a semi-squat for 4-5 seconds, move forward, make turns. These accessory exercises will help you gain a sense of balance and confidence both in the half squat and when holding kettlebells up on straight arms.

Having mastered this exercise, they begin to learn the semi-squat after pushing the weights up. Assistance exercises are also applied here:

Exercise 1. In a straight stance, rest against an immovable object (low crossbar, heavy barbell on racks, etc.) at head level or slightly higher. Bending your legs, straighten your arms at the same time, then vice versa. At first, this exercise is performed slowly. As you progress, the speed increases. The focus here is on making sure that the leg curl and arm extension end at the same time. The width of the foot placement is also important. Athletes with limited mobility of the shoulder joints use a wider foot spacing. This allows them to compensate for existing physical shortcomings.

Exercise 2. Pushing one kettlebell into a half squat followed by standing up. In this case, attention is drawn to the fact that the athlete does not linger, but immediately after reaching the socks, when pushing out, he goes into a semi-squat. The hand is included in the work only when holding the kettlebell at the top. The exercise is performed alternately with one, then with the other hand for several repetitions in one approach.

The push of one kettlebell in terms of the structure of movements completely coincides with the push of two kettlebells. Therefore, when learning to push two kettlebells, the requirements for the exercise do not change. It is better to take weights on the chest at first from stands. This will allow athletes to better focus on the exercise being performed.

Having mastered the push of two weights from the stands, you can begin to consolidate the exercise as a whole from the preliminary start. The coach must notice errors in all elements of the push in time, starting from the preliminary start and ending with lowering to the chest after fixing at the top with straight arms. It is better to correct the noticed errors, taking into account the reason