Ballistic means the weight is accelerated and released at some point during the exercise, or “lift.” There are hundreds of exercises you can do with a kettlebell, but the ballistic sport exercises - specifically the clean, snatch & jerk - are the highest evolution of kettlebell training, the techniques having been honed thru competition over the past 70 years.
Low-impact, full-body strength, cardio and endurance at once; Seattle Kettlebell Club members have experienced noticeable improvement in these areas after only a few weeks of 3x/week visits as well as old shoulder, back, hip injuries, etc. improving or disappearing altogether after extended kettlebell training at SKC.
This is why you can do this whether you’re 10 or 70. Now don't get me wrong; it's gonna get real. But even at the peak of training, you’re using lighter weights for an extended period of time (up to 5 or 10 minutes or more). This way, you are building endurance and keeping your heart rate up during your entire workout, which doesn’t happen with the more common method of lifting barbells or dumbbells for less reps with higher-to-max weight.
When SKC refers to classes as “advanced” they mean technically advanced, not that you have to be in great shape. Once you learn how to perform the ballistic lifts through a workshop or private coaching session, they are easy to modify to your fitness level by raising or lowering the weight of the kettlebells and/or the pace at which you perform the repetitions.
If you have used kettlebells in CrossFit, we're glad to hear it - that's great. But be prepared that kettlebell sport emphasizes different, more nuanced technique and some different kettlebell exercises entirely than are often used in CrossFit. In order to be able to perform long sets of kettlebell sport exercises, you will probably have to let go of some of what you learned about using kettlebells at your box.
For more details about kettlebell sport competitions and lifts,
visit our website.
2018 Top 5 Kettlebell Clubs in the World
Ranked by the World Association of Kettlebell Sport Clubs
in St. Petersburg, Russia
