Today I want to cover "resting techniques" to use during the GS work out. Since the goal of the competitive kettlebell lifter is to post high numbers. It is critical for you to understand where and how to "rest" during your lifts.
These are not perfect, but they are techniques that most people will be able to use.
I will cover the three most common: 1) Rest on one elbow. 2) Rest on your chest. 3) Rest on top.
Let's talk about resting on one elbow: The very first thing you need to understand is which one is right for you or for your student (if you are trainer or simply trying to help someone). Usually the one elbow rest is used by those who cannot reach their hips with their both elbows and keep their knees locked and relaxed thighs at the same time to recover. A lot of GS competitors cannot rest the elbows on their hips because of the structure of their body. This can be due to excess weight across the stomach or perhaps a long torso. Sometimes you can't reach your hips for lack of flexibility in your upper back and it usually comes to you later.
One Elbow rest is used by many, but it is not easy to get used to it. And here is why:
a. Both bells end up sitting on one arm. It could be 64kg or 48kg or just 32kg. It is simply a lot of weight to put on just one arm, actually one wrist and it takes a while before you stop feeling that heavy weight. Your wrist will be hurting for a while and getting numb rapidly during your lift, but with time that pain will go away. Also it takes an extra move and extra effort of course to collect two bells on one hand quickly and not to miss your hip. If you don't have big "love handles" then that will not be too big of a problem, but if you do then it is much harder to place them correctly quickly. And that is spending extra energy and that will transfer in to fatigue. Remember kettlebell competition is 10 minutes of lifting...10 minutes is a long road and you need to be very efficient with your rest and ability to relax.
The best way to get on one elbow resting position is from top down.
Here is how you do it: If you rest on your right elbow then you dropping bell on your right shoulder. As soon as right bell touches your right shoulder you place handle of your left bell on top of your right bell's handle and close your grip. Fingers of your left hand go over fingers of your right hand. Your right elbow goes down instantly down on your hip.
Keep your right hand vertical. Your right leg also straight. Your left elbow pointing up wards in the beginning and then goes down on your left side of the body to an almost full relaxation. Your left leg slightly bent, because whole weight shifting on your right hip. If you get in the right position you can fully relax and recover. But it takes some time to get used to it. It took me about 7-8 months to fully adjust to that position. So be patient.
Also let me address the "Push" from that position: a) you can push just from your elbow without adjusting anything or you can lower your left elbow down to your hip and then push from two elbows. This is how I do now. But if you do decide to push from two elbows then pay special attention to your both shoulders. They must be relaxed before you push the bells up. It sounds like a long process, but in reality it takes no more than one second. With a lot of practice off course. I use belt to help me to rest better. I don't put my elbows on the belt, but I use belt as a stopping point from sliding off my hip. Power lifting belts are the best belts for that purpose.
Next is the "Chest rest". This is the worst spot you can rest on, but it still used by some GS athletes and it works for them.
Here is how it works and here is who use it:
This technique works for those with a very large bellies and large "love handles" and very bad flexibility in their shoulders, but very powerful back. All you do is rest them on your chest by crossing your fingers and try to relax as much as you can. In this position is very hard to breath. All weight is on your chest, but it is possible. Your shoulders will be resting though. I call it "You do what you have got to do"!
The Last technique for resting is in "Top position".
Who is using it? Athletes with an absolutely great shoulder flexibility and perfect lock out in their elbows. I love that position and use it very often. That is the only way I can fully relax my legs and fully and freely breathe.
It is simple: Bring the bells up, lock your elbows and knees, lower your shoulders in their sockets, arch your back, move your head forward and arm behind your ears and fully relax and recover. Off course it takes plenty of training to be efficient at this. Your shoulders and triceps have to be pretty conditioned for that kind of rest.
Now you know the all techniques of resting and all you have to do is PRACTICE!!!
Good luck to you in your GS training, and maybe we will see you at GS competition one day!