EXERCISE 1.
Holding kettlebells in the hang at different heights. In i.p. hold the weights in front of you in a hanging position, in a straight stance. Bending the legs at the knees and tilting the torso, lower the weights by 5-10 cm, etc. and hold for 3-5 s, then return to the ip.

When tilting, do not stoop (the back should be straight), feel balance, do not strain too much. Repeat the exercise 3-5 times in one approach. The exercise is used in the first lessons on teaching the technique of lifting kettlebells on the chest.

EXERCISE 2.
Holding the kettlebell hanging in front of you. Bend your knees a little, tilt your torso (do not stoop) and at the same time take your pelvis and knees back a little. The weights between the knees go down backwards – behind the knees to the position of the main start of the chest lift. As soon as the weights begin to move in the opposite direction, without stopping, as if ahead of their movement, move the pelvis and knees slightly forward, immediately straighten the legs and torso, raise the shoulders and stand on the toes. Elbows constantly touch the body. The muscles of the hands are maximally relaxed. Without stopping, lower them down again – behind the knees, maintaining the correct position of the back. Leaning – exhale. Straightening up – inhale. As you master the exercise, the range of motion (swing) increases.

This exercise is used as a lead-in when learning the technique of lifting on the chest and as a special one for strengthening the back muscles. Depending on the tasks, the exercise can be repeated from 3 to 30 or more times in one approach.

EXERCISE 3.
Holding 2 kettlebells on the chest is the starting position for pushing the kettlebells from the chest. In this position, the legs should be straight, the pelvis should be slightly forward, the BCT projection is in the middle of the feet, the chest is as relaxed as possible, the elbows are pressed against the body by the weights, the hands are pushed into the arms of the weights, the muscles of the arms are relaxed. Try to feel the weight of the weights with the muscles of the abdomen and chest, and not with your hands. Feel stability and balance. Breathing is arbitrary.

The exercise is used for individual selection of the most appropriate starting position in the clean and jerk, depending on the physique, spine flexibility and other physical qualities of the practitioner, as well as the development of special endurance when holding kettlebells on the chest.

EXERCISE 4.
Lifting one weight on the chest and lowering to the I.p. Put the weight in front of you 5-10 cm from the toes. Run preliminary swing and rise to a semi-squat with only one kettlebell. During the ascent, turn the shackle a little from the outside with an angle forward and upward. At the last moment of the kettlebell movement by inertia at the level of the chest, stick the brush inside the bow, bring the elbow under the kettlebell and make a softening semi-squat. The semi-squat begins at the same time as the kettlebell touches the chest. All these movements are performed together. Holding the kettlebell on your chest, straighten your legs. When swinging the kettlebell back – behind the knees – exhale. Simultaneously with undermining – inhale. As soon as the weight touches the chest, exhale completely (the weight squeezes the air out of the chest).

When lowering the kettlebell, push it slightly forward from the chest (the body of the kettlebell is below the bow), quickly grab the bow from above (before lowering the kettlebell, the brush was inserted inside the bow), raise your shoulders and stand on your toes – inhale. All these movements and inhalation are performed simultaneously.

As soon as the falling weight pulls the arm down, lower the shoulder, stand on full feet and, only after that, bend the legs a little at the knees, tilt the torso. Tilting the body – exhale. The exhalation ends simultaneously with the end of the movement of the kettlebell back behind the knees in the SP. The free hand simultaneously imitates both the rise to the chest and the lowering. This is necessary for learning to lift 2 kettlebells.

EXERCISE 5.
Pushing out (half push) of 2 weights from the chest. Take the starting position for the push from the chest. Bending and unbending the legs at the knees and springing with the chest, push the weights up to different heights, but do not hold them at the top, but immediately lower them to the chest in ip. The weights should be pushed out easily and straight up. The athlete must feel the balance and relaxation of the muscles of the arms, abdomen, chest. Lower your shoulders, stand on full feet and move your pelvis slightly forward, thereby softening the blow of the weights on the chest.

Breathing: making a springy semi-squat for a push and squeezing the chest with weights – exhale. Simultaneously with the separation of the weight from the chest – a quick half-breath. Lowering the weights – exhale (the weights, as it were, squeeze the air out of the chest). Don’t hold your breath. It has to be in harmony with the movement. Holding the weights on the chest – half a breath. On the exhale, the exercise is repeated. This exercise in mastering the technique of pushing weights from the chest is the most effective.

EXERCISE 6.
Holding 2 kettlebells at the top with straight arms. In this case, the body is kept straight. The weights should be brought as close as possible to one another, arms straight, hands pushed inside the temples (with the base of the thumb to rest against the inner corner of the arch).

Performing the exercise, feel the balance and confidence when holding. Breathing is arbitrary. Hold weights for 6-10 s. If you lose balance (the weights are pulled apart or pulled back), it is dangerous to try to hold the shells, as you can get injured. You need to get rid of them in time (throw them on the floor). The exercise is applied only at the beginning of jerk training.

EXERCISE 7.
Semi-squats of various depths with lightweight kettlebells at the top on straight arms. In i.p. hold the weights at the top on straight arms, put your legs wider than your shoulders. Do semi-squats of various depths. During the exercise, spread your knees slightly to the sides so that it is easier to maintain balance. Hands in all positions are straight and as relaxed as possible. Breathing is arbitrary. Perform 6-10 semi-squats in one approach.

EXERCISE 8.
Walking in a semi-squat with weights at the top on straight arms. Make a semi-squat with weights at the top on straight arms, move forward with small steps, make turns in different directions, change the depth of the squat. Breathe voluntarily. Try to stress as little as possible. This exercise is recommended for developing a sense of balance, confidence in the semi-squat, as well as developing special endurance when holding 2 kettlebells at the top with straight arms.

EXERCISE 9.
Lowering 2 weights on the chest. In i.p. hold the weights at the top with straight arms. Simultaneously with the start of lowering the weights, bend your elbows, raise your shoulders and chest, stand up on your toes (as if stretching towards the weights falling on your chest). As soon as the weights touch the raised shoulders, lower the shoulders, chest, stand on full feet, move the pelvis and hips slightly forward. Try to bend your knees as little as possible. At the beginning of training, do this exercise at a slightly slower pace. In the future, all these movements should be performed very quickly with maximum relaxation of the muscles of the hands.

At the beginning of the lowering – inhale. Simultaneously with touching the weights of the chest – exhale. (Kettlebells squeeze air out of chest)