ERROR. IN THE START POSITION AND WHEN PULLING THE WEIGHTS FROM THE CHEST, THE ARM MUSCLES ARE EXCESSIVELY TENSIONED, THE FINGERS CLAMP THE ARMS STRONGLY.
Constantly tense muscles tire quickly, regardless of their strength.

Reasons for the error:

1. Incorrect position of weights on the chest.

2 The shoulder parts of the arms are weakly pressed to the body.

Correction.

All lead-up exercises should be performed from the most comfortable position of the weights on the chest with the muscles of the arms as relaxed as possible and the shoulder parts of the arms tightly pressed to the body. The brushes must be inserted inside the temples. Fingers can be bent, but not tense.

ERROR. AT THE MOMENT OF PUSHING OUT THE WEIGHTS FALL OFF THE CHEST.
In this case, the rigidity of the exercise is violated, the hands are unnecessarily included in the work and quickly get tired.

Reasons for the error:

1. Weak grip of the shoulder parts of the arms with the body, and weights with the forearms.

2. Weakly pressed hands to the body.

3. The chest is lowered low at the moment of pushing the weights from the chest.

Correction.

To improve grip, it is recommended to push in a T-shirt, and in places where the hands touch the torso, the T-shirt should be moistened. To master the correct position of the chest at the moment of expulsion, lead-up exercises from the chest are used, and especially:

1. Holding weights on the chest for up to 10 s, with a slightly greater abduction of the pelvis forward.

2. Half push kettlebells with a lot of reps.

ERROR. INCOMPLETE EXTENSION OF THE LEGS WHEN PULLING THE WEIGHT FROM THE CHEST.
In this case, the athlete pushes the weights to an insufficient height. To keep them at the top, you have to do a lower semi-squat, which often leads to loss of balance and excessive muscle tension. The push is not economical.

Reasons for the error:

1. Weak leg extensors.

2. Too low springy semi-squat when pushing weights.

Correction.

Recommended exercises to develop leg strength and in the first place:

1. Squat with a barbell or weights on your shoulders.

2. Half push with a slight bend in the legs and an exit to the toes.

3. Springy jumps with a barbell or weights on the shoulders (softly).

ERROR. INSUFFICIENT SEMI-SITTING AFTER PULLING THE WEIGHT FROM THE CHEST.
In this case, it is difficult to straighten the arms at the top and hold the weights.

Reasons for the error:

1. Due to training errors, the athlete is unable to perform a squat of the desired depth.

2. Insufficient mobility in the elbow, shoulder joints (with these physical handicap in the half-squat with kettlebells at the top, the hands do not hold the kettlebells).

Correction.

Perform the following exercises:

1. Holding weights at the top on straight arms in a semi-squat of various depths.

2. Moving forward in a semi-squat with kettlebells at the top.

3. Perform more exercises for stretching the muscles of the arms and shoulder girdle, for mobility in the joints.

ERROR. AT THE MOMENT OF FIXING UP WITH STRAIGHT ARMS THE WEIGHTS ARE “PULLED” FORWARD.
In this case, it is very difficult to keep them.

Reasons for the error:

1. At the moment of pushing out, the athlete shifts the BCT forward.

2. Insufficient stretching of the muscles and mobility of the joints of the shoulder girdle, arms.

Correction.

Push the weights with a full foot and straight up. Rise on toes only after the legs are fully extended when pushing out. The following lead-up exercises are recommended:

1. Half squats with kettlebells on the chest, relying on a full foot and moving the BCT closer to the heels.

2. Half-push of weights without lifting the heels off the floor, and as far as the base – with access to the toes.

3. Semi-squats with kettlebells at the top. With insufficient stretching of the muscles and mobility in the joints, perform more special exercises to stretch these muscles and develop mobility in the joints.

ERROR. TOO LOW PRE-SQUAT WHEN PULLING THE WEIGHTS FROM THE CHEST.
Large extensor muscles of the legs are unnecessarily included in the work and quickly get tired. Rigidity of extrusion is lost.

Reasons for the error:

1. The inability of the athlete to use the springy capabilities of the chest, spine and abdominal muscles to reduce the load on the legs when pushing weights.

2. Pre-squat too slow.

3. Weak leg muscles.

Correction.

The most effective correction exercises are:

1. Holding up to 10 s of weights on the chest, on slightly bent legs.

2. Half push of weights with a slight preliminary bending of the legs at the knees with access to the toes (feel the springy movement of the chest).

3. Springy jumps with a barbell or kettlebells on the shoulders with a slight bend in the knees and exit to the toes.

4. Pushing out the weights with the chest, without bending the legs at the knees.

ERROR. AT THE MOMENT OF FIXATION AT THE TOP ON STRAIGHT ARMS, THE WEIGHTS DIVERS TO THE SIDES.
Holding weights is difficult.

Reason for the error:

Insufficient stretching of the muscles and mobility in the joints of the arms and shoulder belts.

Correction.

It is necessary to significantly add training time to perform special exercises to stretch the muscles of the arms and shoulder girdle and develop mobility in the joints. Of the exercises with kettlebells, the following are recommended:

1. Semi-squats of various depths with kettlebells brought down to touch at the top on straight arms.

2. Walking in a semi-squat with the weights brought down to touch at the top on straight arms.

ERROR. STRONG SHOCK ABSORBER FLEXION AND EXTENSION OF THE LEGS WHEN LOWERING THE WEIGHTS ON THE CHEST.
As a result, the extensor muscles of the legs quickly get tired, which have a large load when performing the main movement – pushing the weights up.

Reason for the error:

During training, the athlete did not master a more economical way of lowering weights on the chest.

Correction.

The shock-absorbing function when lowering weights on the chest is performed not by the legs, but by the shoulders, chest and spine (see the section “Push technique from the chest”). The following exercise is recommended:

Raise light weights up on straight arms. Lowering them, simultaneously raise your shoulders and stand on your toes. As soon as the weights touch the shoulders, lower the shoulders together with the weights, stand on full feet, move the pelvis slightly forward. Do not bend your knees.

ERROR. IN THE JERK “TO FAILURE” SHATTED IN THE LAST LIFTS OF THE WEIGHTS WITHOUT SPACATION OF THE FEET TO THE SIDES.
Due to severe fatigue, the athlete cannot push the weights to the desired height. To keep the weights at the top, you need to make a deeper half-squat. The placement of the feet provides stability in such a squat and makes it much easier to hold the kettlebells up on straight arms with maximum fatigue.

Reasons for the error:

1. Inability to perform a squat with a “spreader”.

2. Ограниченная гибкость и растянутость мышц плечевого belts. (It is the “tightness” of the shoulder girdle that does not allow for a lower semi-squat.)

Correction:

1. Jumping with the placement of the feet to the sides to different widths (10–30 cm), followed by a semi-squat.

2. Half-squats with weights at the top on straight arms with a wide spacing of the feet to the sides. With limited stretching of the muscles, special exercises for stretching the muscles and mobility in the joints are recommended.

ERROR. INCONSISTENCY OF THE MOVEMENTS OF THE LEGS, BODY AND ARMS WHEN PERFORMING THE PUSH.
As a result, the general coordination of movements is disturbed, breathing is lost.

Reasons for the error:

1. Due to the haste in learning the jerk technique, the individual elements of the jerk were not mastered in the required sequence.

2. The technique of performing the push as a whole with light weights is not fixed.

There may be other reasons as well.

Correction.

Mastering all the elements of the push separately, coordinating the movements of the arms, legs, torso, then the push as a whole with light weights. For a better “remembering” of movements and a combination of movements at the beginning of training, it is recommended to perform all exercises at a slow pace.

ERROR. INCONSISTENCY OF MOVEMENTS AND BREATHING.
Because of this, general fatigue occurs much faster when pushing “to failure”.

Reasons for the error:

1. Breathing in combination with the performance of individual parts of the push is not mastered or fixed to automatism.

2. Excessively tense muscles during the push.

Correction.

When training, all elements of the push must be performed naturally and in a strict combination of movements with breathing. To consolidate the technique of movements in combination with proper breathing, it is better to perform exercises with lightweight kettlebells at a slow pace.