Girevoy Sport

Henry Marshall, Kettlebell champion and Head Trainer of Punch Kettlebell Gym Austin is contributing the first of several articles dealing with Girevoy Sport.  Recently Henry took part in the World Kettlebell Longcycle Championships in New York City and came away with a gold medal.  In this article he explains the nuances and techniques behind his events.

Every time I get on the platform I learn more about myself.  It is a great test of will power, strength, coordination and endurance.  Trying to stay comfortable during the 10min. set is a constant challenge and trying to keep your patience and cool to replicate high number reps is even a larger challenge.  But when you stay patient in the face of panic, pure fluidity happens.  To test your progress and represent your team and yourself is a great honor.  The ultimate goal being the high honors among the top ranked master of sport and who even knows with the growth of the kettlebell sport maybe even Olympic gold.  But to even get to such high honors it requires a lot of patience and time under the bells.  Now with the growth of kettlebell sport I thought to post this article explaining about the core events in girevoy sport, Biathlon and Longcycle.  Biathlon is two lifts, the first lift is the jerk, lifting two kettlebells overhead from the “Rack” position with use of the legs via a “double-dip” action. A repetition is counted when the arms are first locked out overhead, parallel to the head, followed by the legs being locked out, with a final fixation of the kettlebells.  Men use two bells and women use 1 bell and are allowed a one time hand switch for a 10min. set.The second lift, the snatch, being performed approximately an hour after the jerk performance. The kettlebell Snatch is defined as lifting one kettlebell overhead from the “Swing” action in one continuous movement. A repetition is counted when the legs are locked out, the working arm is locked out and parallel to the head, with a final fixation of the kettlebell.  Both men and women are allowed a one hand switch for a 10min. set.Longcycle is defined as lifting two kettlebells in two different phases, the “Clean”, followed by a “Jerk”, to comprise one exercise cycle. In the first phase, the Lifter must Clean the kettlebells between the legs directly to the Rack position.  In the second phase, the lifter must Jerk the kettlebells overhead from that same rack position. A repetition is counted when the arms are first locked out overhead, parallel to the head, followed by the legs being locked out, with a final fixation of the kettlebells.Men use two bells and women use 1 bell and are allowed a one time hand switch for a 10min. set.It’s best to concentrate on one event at a time, Longcycle or Biathalon, and to stick with it focusing on that specific project.  Perfect practice creates perfection and patience with the bells allowing your technique to become fluid requires patience.  I’m constantly finding myself appreciating and growing so much within this sport when I step off the platform because I let my performance speak for my training. Here is a clip from most recent Girevoy Sport Competition The World Kettlebell Longcycle Champioships in New York City at the Reebok Sport Club. 

Food

Roast Leg of Lamb with Goat’s Cheese, Rosemary, Mint & Lemon Vinaigrette

ingredients::Lamb

6lb leg of lamb boned and butterflied1 teaspoon Salt1 teaspoon freshly ground black pepperOlive Oil for drizzlingLarge handful of Mint leavesFirm Goat’s Cheese (such as Crottin), half frozen6 Cloves Garlic thinly     slicedFew sprigs of Rosemary

ingredients::Vinaigrette

6 tablespoons Olive OilHandful of Mint leaves, finely choppedZest and juice of 1 LemonSalt & Pepper directions:

Preheat oven to 420°F and put a roasting tray in the oven.

Put the lamb on a board and open it out. Season with salt and pepper and rub all over with olive oil. Scatter the inside with the fresh mint leaves, rubbing the leaves into the meat.Take the goats cheese from the freezer and using a microplain, grate it over the mint leaves, followed by the garlic.Roll to form a nice long sausage shape, tucking the ends in, if needed. Secure in place with kitchen string at 1” intervals. Tuck some rosemary sprigs under the knots of string around the lamb.Take the preheated baking tray out off the oven, scatter with a few more sprigs of rosemary then sit the lamb on top. Season once more and drizzle with a little more olive oil. Roast for 20 minutes.Reduce the temperature to 375°F and continue to roast, allowing 20 minutes per pound, basting every 15 minutes. Remove from the oven and leave to rest. To serve, cut into thick slices and serve with mint and lemon vinaigrette. 

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