Breathing patterns in jerk [Archive] - Australian Kettlebells Forum

Paul in Hobart

22-08-2009, 02:15 PM

Various degree of mastery outlined here. btw author Mishin lifted @17rpm with 32s and rested OH as he couldn't find any comfort in the rack! There are no problems , such solutions.

Each budding girevik will find a sticking point; relative comfort overhead is as important as finding some comfort in the rack.
If you are struggling - start with 1 bell and progress with 2 light bells .

<link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CALEXTU%7E1%5CLOCALS%7E1%5CTemp%5 Cmsohtml1%5C01%5Cclip_filelist.xml"><style> *</style> Mishin S. N. Master of Sports and Head Coach of Russian Team and Tihonov, V. F. State University of Chuvashks (Cheboksary) translated from Russian by Denis Kanygin

Translation by Denis Kanygin, Master Trainer and Founder of Workout IQ
www.workoutiq.com (http://www.workoutiq.com/) www.girevoysport.us (http://www.girevoysport.us/)

In 2005 new rule have been implemented, forcing to hold kettlebells for longer duration at lock out position. The change lead to improvements in techniques of Girevoy Sport (GS) athletes. Improved quality and time of lock out position. These changes led to changes in breathing pattern of GS athletes.

Beginners to GS and even some Masters of Sport in Kettlebell Lifting tend to hold their breath and flex breathing muscles while holding kettlebells at lock out position. It takes 6-8 breathing cycles to recover from such needless exertion and get ready to next kettlebell jerk (S. Mishin, V. Tixonov 2009).

Diversion of breathing and movement patterns lead to extra movement of arms, legs and torso, which lead to early onset of fatique and poor performance (A. Votorinzev 2002).

Since January of 2005, breathing patterns of GS male athletes of various qualifications were analyzed.

The study revealed:

Majority of Girevoy Sport athletes practice breathing into chest
24.3% of adult athletes practiced diaphragmatic breathing
35.5% of young adult athletes practices diaphragmatic breathing

While holding kettlebells at the lock out position these numbers changed to:

8.6% of adult athletes practiced diaphragmatic breathing
15.5% of young adult athletes practices diaphragmatic breathing

It should also be noted that breathing frequency is dependent on frequency of lifting of kettlebells and ranking of athlete

While performing Kettlebell Jerk in competition, athletes with ranking I and KMS, at the rack position, before performing another lift, took 6-8 breathing cycles only 3 minutes into the competition.

Athletes of higher qualifications (MS or higher) took between 1-3 breathing cycles in initial (rack) position.

Through out the whole exercise, number of breathing cycles varied from 1.5 (breath out, breath in, breath out) to 3.5 (4 breaths in, 3 breaths out), depending on the breathing pattern used.

Breathing patterns can be separated into main four different categories:

1. Undersquat – inhale; movement to lock out position – exhale; holding at lock out position – holding breath; lowering of kettlebells and shock absorption – loud forceful exhale (1.5 breathing cycles)

2. Undersquat – exhale; movement to lock out position – inhale; lock out position – exhale; lowering kettlebells – inhale; shock absorption – exhale (2.5 breathing cycles)

3. Rack position – exhale; kettlebell bump – inhale; undersquat – exhale; moving to lock out position – inhale; lock out position – exhale; lowering of kettlebells – inhale; shock absorption – exhale (3.5 breathing cycles)

4. Undersquat – exhale; kettlebell bump – inhale; movement to lock out position – exhale; while in lock out position – inhale+exhale (diaphragmatic breathing); lowering – inhale; shock absorption – exhale (3.5 breathing cycles)

First breathing pattern was detected in athletes of low ranking.

Second breathing pattern was detected in athletes with high ranking.

Third breathing pattern was detected in athletes who spend more time in underquat and moving out of it to lock out position (0.56 sec to 0.64 sec), MSWC S. Merkulin is an example of such technique.

Fourth breathing pattern was detected in athletes who spend the most time in the lock out position (0.6 sec to 1.5 seconds). S. Mishin is an example of that technique.

In Girevoy Sport literature (V. A. Polyakov, V. I. Voropaev, 1988; Y. M. Zaecev, Y. I. Ivanov, V. K. Pertrov 1991; A. I. Vorotinzev 2002; etc) there are many descriptions of various breathing patterns. Unfortunately authors do not look into types of breathing and so we are told “when” to breathe but are not told “with what” should we breathe (chest or diaphragm) or “how” (deeply or shallowly, slowly or rapidly) to breathe when kettlebells with total weight of 64kg pressing down on upper body.

If in rack (initial) position elbows are against stomach muscles and kettlebells are positions on chest, breathing becomes difficult. In rack position, in those new to Girevoy Sport, kettlebells often rise and fall, as athlete inhales or exhales. Such extra movement provides early onset of fatigue of rib cage and breathing muscles.

Conclusion:

Results show the diaphragmatic breathing in initial (rack) position before the lift of two kettlebells and while in lock out position is more frequently encountered in athletes of high rankings
There approximately four breathing patterns while performing Kettlebell Jerks. I type of breathing encountered in athletes of low ranking; II type of breathing encountered in athletes with high ranking Master of Sports); III and IV type of breathing are encountered in athletes of highest rankings
Answer to questions “with what should we breathe” and “how to breathe” could be answered with an additional study
There is enough evidence to show that diaphragmatic breathing is superior when applied to Girevoy Sport

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kbellguy

22-08-2009, 02:52 PM

Great article Paul, I really got a lot out of that, as its quite hard to find or know how elite GS athletes breath, this is gold. Ive been using type 2 breathing so far I will try type 3/4 next session

Tom M-W

22-08-2009, 03:02 PM

Yep!!! super interesting, Thanks.

Paul in Hobart

22-08-2009, 03:15 PM

Learning diaphragmmatic breathing has had a significant impact on my running efficiency , at both easy and fast speed. Relearning infantile patterns of behaviour brings its rewards!

Lizard crawls a la infant bring similar benefits mobility-wise. I have renamed them Komodo Krawls , and will soon offer a book and dvd on the issue.

Tom M-W

23-08-2009, 08:57 AM

Paul, are you serious about the book and DVD? I'll put in an order.

On breathing, I've always been a diaphragmatic breather. As an infant I had a collapased lung, and I feel this promoted 'correct' breathing - perhaps. I noticed with my brothers (as kids) that if we had an staying underwater contest they would beat me easily whereas in running etc, I was way ahead of them. As the article suggests, holding the breath has never worked for me. In lock out I always make an exhalation / inhalation. For me - more is more- when it comes to breathing.

However, if the weight I choose is too intense, maintaining efficient breathing can get ugly - as my wife points out when I competed in Judo - I can become a hyper ventilating spluttering bulldog- when I'm playing oxygen debt catch-up. C&J 32's turn me into a pathetic mess! Adaptation to the work load takes hard work, and time / patience.

Re: lizard crawls. Belly on the ground - army crawl under the barbed wire type thing? I play with my kids alot - so I'm still crawling playing etc. Trampoline is good too.

Tom

Paul in Hobart

23-08-2009, 10:16 AM

Tom - sorry to disappoint you on the dvd and book, but you never know. But maybe some youtube if I get a chance.

Here is the exercise , which goes by a few names. Komodo is my "invention".

http://www.5min.com/Video/Spiderman-Crawl-Exercise-5049

Keep as low as possible.

Done for time eg 1-2 minutes and touching the upper thigh to the ground with each "step" it is a tremendous dynamic mobility drill that will also work the core in a much more exciting way than planks. A good one for the park and at Little Aths. You may find you also have to regulate your breathing to keep going!
I'll race ya!

Bronson

23-08-2009, 01:21 PM

Cheers Paul. I'm striving for the type three breathing.... It's a work in progress. Very interesting read

winnie

23-08-2009, 08:41 PM

[QUOTE I have renamed them Komodo Krawls , and will soon offer a book and dvd on the issue.[/QUOTE]

I see you have grasped the marketing approach of the KB families in the US :)
Good find on the breathing issue, thanks for sharing.

Emily

24-08-2009, 11:17 AM

Very interesting indeed!

I think I change between 1 and 2. I guess I can get away with more with a single bell ;)

kbellguy

24-08-2009, 11:58 AM

Hi Paul
In regard to your DVD, just market yourself as ex-spec ops use the words "Secret Powers" and "Animal like strength" and dont forget "Never before seen" and yourve got yourself a hit!!!! Your could call it " Enter the Komodo Dragon"