Be sure to read Part
I of Kettlebell Training for Gymnasts.
PARALLEL BARS
Another event where the feel and direction of the swinging is
very similar to the basic KB swings.
Two KB Swings
Done with parallel hand grips instead of the pronated grip it
resembles the basic p-Bar swing very closely. You could also do
it on the outside of the legs for even more specificity. This
is much harder to control though.
KB Presses
Just like the above events, using one or two KBs will develop
great shoulder strength and pressing balance needed for the P-Bars.
KB Swing to Overhead in Bottoms-up Position
This is a very difficult move done with either one or (much harder!)
two kettlebells. It is basically a snatch without turning the
KB over. Swing the weight up and balance it a handstand position
in the bottoms up position. Again, a very specific move. Practice
this where you can easily drop the bell. Huge demands on your
wrist and forearms strength, not to mention your shoulder girdle!
KB Jump Shrugs
A very important concept for good P-Bar swing technique is the
shrug DOWN in the bottom of the swing. As you swing through the
bottom position you shrug down bending the bars. As your hips
come up in front of you, you push out of the shrug, developing
power and increasing the swing. The jump shrug will help develop
these muscles and the timing.
Hold two KBs at your side and squat down to a quarter squat position
.Jump up while shrugging hard, letting elbows bend naturally.
Repeat, making sure to hold your arch and let your knees flex
as you land. This is also excellent for developing strength for
tumbling and dismounts. Make sure your neck doesn't protrude as
you shrug.
VAULT
The power here comes from a fast running speed and very strong
shoulders to push off the horse. Also strong legs are essential
for the running power, strength off the take-off board, and the
all important landing, having to negate tremendous downward forces
while falling from tremendous heights!
KB squat pulls
This works the whole body, developing total leg power(come up
on your toes at the end) as well as the upper body as you pull
the weight high for the finish. Quads, hammies, calves, erectors
, abs traps are all hammered. Be as explosive as possible.
2 KB Jerks
Done like an Olympic lifter does the jerk(an arched back and quick
drop) these will build total body power and coordination for hitting
the beat board and then driving off the horse into the vault.
Low reps done for multiple sets will help most here, as absolute
force development is more important than conditioning.
2 KB Deadlifts
Hold the KBs at the side and squat down till they hit the floor,
holding an arch. Simulates the landing position as well as building
basic leg strength. Maximal tension is the goal here. These can
also be standing on a board for more range of motion.
2 KB front Squats
Same as above, these build basic raw leg strength, essential for
strong tumbling and vaulting.
Pistols
The hardest leg exercise you can think of this will develop the
entire leg and build tremendous body balance at the same time.
Done holding kb out in front they will make your landings as solid
as they are going to be, protect your knees and back and make
you much more powerful and give you confidence if (when) you get
bottomed out in landing.
HORIZONTAL BAR
Perhaps the hardest, if not the most elegant of the gymnastics
events, it is ALL about the swing. Movements that require total
body tightness and awareness while shifting hand weight will help
the most, as well as those that require a constant shoulder pushing
as the rest of the body moves independently.
D.A.R.C Swings
Made popular by Com. Jeff Martone and Pavel in his latest video,
switching KBs while going through the basic KB swing will develop
great body coordination, hip drive, balance and kinesthetic sense
about where you are in relation to the apparatus. Just like high
bar. Do these outside though!
For those that haven't seen them you switch KBs from hand to hand
on EACH swing at the top. Just be ready to drop them as YOU WILL.
Be careful also not to get pulled forward as you try to catch
the next rep. Your back will thank you.
Turkish getups
These really force you to keep pushing UP as you take the rest
of your body through a range of motion. This is essential for
horizontal bar work. You must maintain perfect shoulder alignment
as you go through the various arm changes and releases. If you
don't know how to do these, please see Pavel's tapes and books
for the exact techniques
Windmills
Again, another exercise that really requires the shoulder to keep
pushing as you move the rest of the body through a ROM. Beginners
should use the lower version until the arm overhead can be attempted.
Basic KB Swings
ALL KB swings, one and two arm versions, as well as the snatches
are perfect for training for the high bar as the swing movements
and timing feel very similar. They also make doing high rep conditioning
very easy as well as safe.
Mark Reifkind is the owner of Girya, the Art of Strength,
a private training facility based in Palo Alto, CA. He was captain
of the University of Iowa gymnastics team. He still holds the
Florida state all-around record, which he took from Kurt Thomas.
He now competes in powerlifting and was head coach of the USA
Women's World team in 1995. You can check out his website for
more information on his training services: www.girya.net
