The most effective workouts after 40 years for men, how to develop without harm to health?

Postage stamp from Russia kettlebell on a silver coin from the USSR with a denomination of 10 rubles, issued for the   Olympics-80 kettlebell lifting

It is a cyclical power sport, which is based on lifting weights as many times as possible in a given period of time in a standing position.

The international governing body is the International Union of Russian Weightlifting [1], which brings together 56 national federations (by 2020).

The governing body in Russia is the Russian Federation of Kettlebell Lifting (WFGS) [2]


  • 1. History
  • 2 History of rules
  • 3 modern rules
  • 4 Exercises 4.1 Pushing two weights
  • 4.2 Weight script
  • 4.3 Long Cycle Thrust of Two Weights
  • 5-bit standards 2018-2021 [3] [4] 5.1  Men. Classic biathlon.
  • 5.2  Men. Push DC.
  • 5.3 Women. Fool.
  • 5.4 General requirements
  • 6-bit standards 2014-2017 (in parentheses, 2010-2013)
  • 7 Competitions
  • 8 Federations
  • 9 juggling power
  • 10 Fitness with kettlebells
  • 11 world records 11.1  Biathlon (Russian weight 32 kg)
  • 11.2  Long  cleaning and  shaking cycle (kettlebell weight 32 kg)
  • 11.3  Snatch – Women (kettlebell weight 24 kg)
  • 12 notes
  • 13 references

History [| ]

Until the late 1940s, kettlebell lifting did not exist in the modern sense, as a strength endurance competition. Although kettlebells themselves have been known as sports equipment since the late 17th century. Kettlebells, along with barbells and dumbbells, were used to develop physical strength or in circus performances.

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On October 24, 1948, under the patronage of weightlifting specialists, the first competitions were held in which athletes exercised with two-pound kettlebells. Although there were no official rules yet, such competitions began to be held continuously and powerlifters saw them as a way to attract the masses to their sport.

In 1962, the first rules for kettlebell competitions were developed. Since the 70s, meetings between athletes from the USSR have been held permanently, the sport has also been cultivated in the Armed Forces. During that period, the rules of kettlebell lifting constantly shifted toward simplification to involve increasingly wider layers.

If bodybuilding was not encouraged in the USSR due to the fact that resources were taken from powerlifting, then kettlebell lifting was approved in every possible way. The only obstacle to the official recognition of this sport as independent was the lack of permanent rules, even within the same season, competitions could be carried out according to different rules.

Rule variants for the example of a boot.

– the pull was carried out with one hand (or else) or with each hand;

– it was forbidden / allowed to touch any part of the body with kettlebells;

– the change of hands at the start was carried out by means of a swing or by a somersault with kettlebells;

– the scoring was carried out by a simple sum of both hands or by folding a weak hand;

– time limitation in suspension position, etc.

In 1985, kettlebell lifting received official recognition, and in 1987 the Russian weightlifting federation of the Soviet Union was created. On October 29, 1992 it was dissolved and in its place the International Russian Weightlifting Federation was created.

Post-workout recovery

Once you have learned how to build muscle, you must remember to recover after working on yourself. Daily exercises are contraindicated, and the required loading schedule is to go to the “simulator” 2-3 times a week. A longer recovery than in a young body is associated with a decrease in testosterone production. In addition, the adult nervous system receives a load in the gym, like the muscles, and with age it needs more time to “recover”.

Athletes are advised to follow a regimen of rest and work, get enough sleep, and eat well. To avoid overeating and build muscle, you can go to a coach who will help you develop a diet and suggest sports nutrition for men over 39 years of age.

On rest days, if you don’t sit still, you can organize night walks or bike riding. This will keep the muscles in good shape and improve sleep.

Sports activities are useful at any age. A properly selected set of exercises and a training and rest regimen will allow everyone to achieve the desired result.

Rules history [| ]

Initially, athletes practiced triathlon: pressing, cleaning and shaking. The exercise lasted no more than 1-1.5 minutes and the results were very low compared to today. When the training became professional, the results increased dramatically. For example, in 1973 in Yaroslavl, at the final competitions of the Rossovet DSO «Harvest» championship, A. Vorotyntsev, using a one-handed shvung press, squeezed a two-pound weight 123 times, after which the judge stopped the exercise, not allowing the athlete to continue with the other hand. At that time, the bench press record was 42 times, and it was done in the usual “power” way. At the same time, the time to perform the exercise also increased: it could reach 40-50 minutes, which drastically reduced the entertainment.

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To reduce competition time, the kettlebell bench press was removed from the program in 1982.

For the same purpose, in some competitions, rules were introduced for the first time that prohibited the delay of kettlebells in the clean and jerk in the chest position for more than 2 seconds. But in the pinning position, you could be anything you want. At the snatch, the rules prohibited the kettlebell from touching the shoulder and chest during the next lowering of the kettlebell on the swing, as well as touching any part of the body with the free hand. The pull began to be performed with each hand.

Valery Fedorenko shows off a kettlebell snatch

In 1989, restrictions on the athlete’s position in the starting position were removed and the 10-minute exercise limit was introduced. In the same year, competitions were held in a new discipline: the long-cycle drive.

Pavel Tsatsulin Training Program

Kettlebell training is something. The number of kettlebell movements significantly exceeds other apparatus: dumbbells, exercise equipment, free weights.

Its design involves a series of interesting exercises. Kettlebell combines cardiovascular and strength training in a powerful alliance. It is a rhythmic element that works wonders for your body’s balance and actually increases your heart rate further. Plus, just 10-15 minutes with kettlebells, and you’ll be smashed.

Most of Paul’s videos are now only available in English, however they provide an excellent introduction to the technique of movement.

This complex is made with two pesos. According to the author, the program will force you to open up your body in a new way and build muscle mass in the process.

Modern rules [| ]

Kettlebell competitions are performed with 16, 24 and 32 kg kettlebells according to the biathlon program: push of two kettlebells with two hands, kettlebell snatch with one and the other without rest to rest ; or according to the long cycle program: push two kettlebells with both hands from the chest, plus a brief descent of the kettlebells down, but without placing them on the platform.

Another type of competition program is the team relay. The relays are held in a long cycle and at one point. Typically, a team consists of 5 participants, each of whom has 3 minutes to complete the exercise. After 3 minutes, he is replaced by the next participant. The points scored (the number of elevators) are added. The team with the most elevators wins. The detailed rules of the relay are regulated by the organizing committee of the competition. A frequent requirement is that all team members must be of different weight classes.

Also, competitions are held according to the juggling program of a kettlebell, for men and boys from 16 to 18 years – 16 kg, for boys from 14 to 15 years – 12 kg, for women, girls and boys from 11 to 15 years – 8 kg.

According to the rules of the Russian Federation of Kettlebell Lifting, youth sports categories are performed with 16 kg kettlebells, adults – with 24 kg kettlebell and CMS and more – 32 kg. The women’s sports categories are performed with weights of 16 kg, CMS and higher: 24 kg. Men currently have 7 weight categories: up to 63, up to 68, up to 73, up to 78, up to 85, up to 95 and over 95. Categories up to 105 and over 105 have been removed from the program since 2014. For women , categories up to 53, up to 58, up to 63, up to 68, more than 68.

Projectile exercises: complex training.

Muscle atlas

Muscle atlas

  • Back and loin
  • Chest
  • Abdominal muscles
  • Back
  • Thighs and buttocks

Kettlebell exercises are basic in nature – a wide range of motion engages several muscle groups at once, in addition to stabilizing the muscles. And since this trend emerged from professional sports, the main fitness exercises based on its disciplines are the clean and jerk, swings and squats. Next, we will consider effective training options to focus the load on different parts of the body musculature.

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Exercises for the back (lats, traps) and lumbar area:

Swing in front of you

Develop explosive strength, performed alternately with one or two hands.

One-handed / two-handed bent over row

Develops functional strength, stimulates anabolism, “crashes” muscles.

Dead weight

Safe for the spine, it can be performed in a multi-repetitive mode.

Rotation of the projectile around the head.

It helps to warm muscles and joints well, it is done with different amplitudes.

Get up on your chest

It develops groups of traction muscles, suitable for mastering the snatch technique.

Kettlebell snatch

It develops strength, power, muscular dynamics and good coordination of movements.

Exercises for the chest (pectoral muscles):

Kettlebell push-ups

It is a variation of the classic exercise that involves stabilizers.

Bench press

Performed on the ground with each hand or two, it increases the power of the blow.

Raising the projectile from behind the head while lying down (jersey)

Expands the chest, can be performed on the floor or on a bench.

Kettlebell lifting with one hand

It is performed on the ground with a twist of the elbow and wrist at the top point.

Exercises for the press (abdominal muscles):

Plank on weights

A classic or arm lift exercise affects the core muscles.

Rotation of the projectile around the body.

Very suitable for warming up, it also develops grip strength.

Shoulder exercises (biceps and triceps):

Bicep curls

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It is performed standing or sitting, exercising the heads of the muscles in isolation.

French press

Performed lying / sitting / standing, it isolates and stretches the triceps well.

Exercises for thighs and glutes (front and back of the legs):

Deadlift (with straight legs)

Protects the knee joints, concentrates the load on the gluteal muscles.

Deep squats

They are divided into classic and frontal, they work the deep muscles of the legs.

Bulgarian lunges

Target muscles and stabilizers are activated, improve balance skills.


It is a difficult plyometric exercise that develops explosive strength.

Thus, using a kettlebell, you can perform the same workouts as with dumbbells. However, its advantage lies in a comfortable grip and a displaced center of gravity, which provides an effect on the muscles even at the extreme points of the range of motion.

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