MARCH Newsletter!

So many things! SPRING! ST. PATS!

Do something with the GREEN kettlelbell (24kg)

• deadlift it for max reps.
• 2 hand swing for max reps
• 1 arm swing for max reps on non-dominant arm & match with the dominant arm
• 1 arm clean for max reps on non-dominant arm & match with the dominant arm

USKSL has been accepted into the AAU realm as the leader in Kettlebell Sport Lifting. Now USKSL has a Jr. Olympic avenue to develop the sport for youth as well as another avenue for amateur & senior/veteran athletes. Founding leaders of USKSL will be attending AAU's North American Championships in Laughlin, NV to present/demonstrate Kettlebell Sport Lifting held April 14-16, 2023

Click HERE to become an AAU member!

Discussion on fixation normally focuses on fixation in the overhead position.There is a second fixation which is fixating in the rack. This applies to the jerk and by extension, long cycle. This can be a serious violation in the sense that lack of fixation in the rack can give the lifter a significant advantage over their competition. I ran into this at the IUKL Worlds in India last year and a few years ago at the Arnold.

The way this happens in long cycle is that the lifter cleans without fixation into the undersquat and then uses the “bounce” to help propel the Kettlebells overhead. They can clean low or they can clean high and let the inertia of the bells dropping to bounce the bells up. Keep in mind that fixation is not required when the bells are lowered in long cycle, but they must pause on the way down. Fixation is required for the rack position after the clean.

For jerk, the bells drop without fixation into the undersquat and then bounce up into the overhead position.

The idea, as always, is that energy from one lift cannot be transferred to the next lift. Each lift must be completely self contained in terms of the effort required.

So, what is the definition of fixation in the rack? Rack fixation is referenced twice in the rules. From the USKSL rules document:

“The rack position is achieved when the kettlebells are positioned on the chest, arms are pressed to the torso, and legs are straight.”

And,

“Fixation of kettlebells in the rack position is a static position that transfers no energy from one repetition to the next repetition and is achieved when there is a lack of any movement of the kettlebell or the competitor.”

These rules require some interpretation. The second quote is the core. The first quote introduces the idea that the legs must be straight. It’s clear that a static position is required. This is a given, but not sufficient. By way of example, let’s consider two cases. One is where the lifter is using light bells and going at a high rate of speed. The other is during relays which typically have a high rate of speed. It would be an advantage if the lifter achieved a static position in an undersquat position position in order to launch the bells quickly. They wouldn’t get to their normal rack position. Therefore the straight leg rule was introduced so that they would be forced to achieve a normal rack position. The flaw here is that most lifters have bent legs in the rack. So then the verbal tribal knowledge dictates that they straighten their legs briefly before going into the rack. This takes away the possibility of racking in the undersquat.

This all becomes nuanced and hard to deal with. What’s the judge/lifter to do? My advice is to become aware of the lifters leg position in their normal rack. The key is to achieve their normal rack with no movement. This way the straight leg requirement isn’t critical, it’s just a way to ensure that the rack isn’t in an undersquat. If you enforce a static normal rack then you’re golden.

As a side note, it’s interesting to see why an exposed knee is required as part of the uniform code. Also, equipment limitations on knee supports which could provide lifting support.