Kettlebell Sport Snatch Part 3: Rules, Pacing & Accessory Drills скачать в хорошем качестве

Kettlebell Sport Snatch Part 3: Rules, Pacing & Accessory Drills

Welcome To My Channel Lorna Kleidman Subscribe Here: https://cutt.ly/brCzItfa Rules (Traditional Snatch): 10 min time limit, one hand switch allowed. Putting the bell down ends the set. 5 weight classes; bells: women 12–24 kg / men 16–32 kg (in 4 kg steps). Shoes required; knees & elbows visible (shorts + t-shirt). Wrist guards & knee wraps allowed; only chalk on hands/handle. Tie-breaker = lighter athlete wins. Valid Rep / No-Count: Bell must stop briefly (fixation) with straight elbow + knees. Continuous lift — no press, pause, or rack. Free hand can’t touch the bell. No extra swings, leaning, or rest with bell hanging. Violations → No-count / Stop command. Lifters may change hands anytime. Pacing Tips: Begin ~2–2.5 min/arm, ~12 rpm (1 rep every 5 s). Sample pacing: -- 14 rpm = 7 reps/30 s → 4/3/4/3 per min -- 15 rpm = 5 reps/20 s -- 16 rpm = 8 reps/30 s → 4/4/4/4 Use intervals: shorter time + faster pace. Example: Rank 1 (16 kg) = 164 reps ≈ 17 rpm. CMS (24 kg) target = 150 reps; pace may drop, so front-load early reps. Accessory Drills: Snatch with cotton gloves – light bell, 3 min/side @ 12 rpm (caution: clear area). Snatch with extra swing – light bell, 2.5 min/side @ 10 rpm. Heavy low swings – 30 reps/side. Heavy low swings alt. each rep – 3 min total. Coach: Lorna Kleidman – 8× World Champion, B.Sc Exercise Science, IKSFA/WKC/AKA Coach, NASM Trainer. Featured in SHAPE, Prevention, Women’s Health, NY Times, more... 📷Chapters: 00:00 – Introduction & Overview 00:20 – Competition Rules Explained 01:00 – Weight Classes & Bell Sizes 01:30 – What to Wear 02:00 – What Counts as a Rep (Fixation Explained) 03:00 – Hand Switch Timing & Flexibility 03:40 – Understanding Pacing in Kettlebell Sport 05:00 – Rank 1 & Master of Sport Example 06:20 – Interval Training with Heavier Bells 06:50 – Accessory Drills for Grip & Control 07:40 – Safety Tips for Home Training 08:10 – Strength & Balance Work 08:45 – Closing & Next Session Preview ✅ Follow Lorna Kleidman: 🌐 Website - https://www.LornaFit.com 🔗 LinkedIn:   / lorna-kleidman-423b464   🔗 Instagram:   / lornakleidman   @LornaKleidman Lorna is an 8-time World Champion in Kettlebell Sport. She is an author and personal trainer, with a Bachelors in Exercise Science. Coaching certificates from IKSFA, WKC, AKA Certified Coach and personal training through NASM. Lorna's been featured in SHAPE, Prevention, Women’s Health and twice in The New York Times, but her greatest triumph is not evident to the eye. Her journey was shaped by a relentless hunger to experience her full potential, guiding her to the highest ranks in Kettlebell Sport and to bring a personal, results-oriented approach to her personal training clients. If you find this content useful consider subscribe to be informed of upcoming videos and events. For Collaboration and Business inquiries, please use the contact information below: 📩 Email: [email protected] Thanks for watching the video from my channel! Share with your friends who are looking for these types of videos. @KettlebellKings | @LornaKleidman #KettlebellSport #Snatch #Training #KettlebellSport #KettlebellTraining #SnatchTechnique #FitnessEducation #StrengthTraining #KettlebellWorkout #EnduranceTraining #LornaKleidman #KettlebellBasics #WorkoutTips