Craig Fingrutd: RKC, AKC, MKC
Izzy Barish: AKC
General Guidelines for AKC Style
(American Kettlebell Club)
The Methodology of Training AKC
AKC is geared towards training for GIREVOY( Kettlebell) sport. As such training is built around the goal of performing Maximum repetitions for a period of time with 10 minutes being a minimum .If it's a one arm exercise such as a snatch or a One Arm Long Cycle there is hand change permitted. Of course a contest can made into anything like how many Jerks and Snatches in combo might be done in 20 minutes. Rules for competition are listed below for two governing bodies of the sport.
The AKC sometimes gets called a soft style, but this is mainly due to an efficiency of technique that comes about through many repetitions and mindfulness to technique. The technique is broken down and studied for performance of efficiency. It also tends to be considered soft in that the breathing is done reverse of most lifters. As the weight is lifted overhead there is an inhalation of breath and as the weight is lowered there is an exhalation of breath. The combination of reverse breathing and detail to perfection of technique makes the lifting more efficient there by enabling the practitioner to lift more over a longer period of time. Belling this way has many benefits such as:
As "Time Under the Bell" increases ones understanding of the techniques increase which leads to improved performance therby increasing the benifits listed above.
Training is progressive in weight, time, reps per minute (rpm) Through a combination of adding to one category or another there is a progression of getting stronger and developing more Work Capacity. Work Capacity being the ability to work longer, harder, and stronger with less diminished capacity. Either increase the Kettlebell used such as 16kg to a 24kg, increase the reps per minute such as going from 6rpm to 7 or more rpm or increase the time period of performance such as adding another minute to length of time going from 6 minutes to 7 minutes.
Remember that this type of training is for overall body condition and not for Body Building.
A time clock and RPM helper. We like to use this combo so we don't have to thing about time. This combination is not allowed in competition
The Bell makes the difference
A lot of slingers will use chalk on the handle especially if doing a few hundred snatches as snatch's can tear the hand up.
The FEDORENKO Kettlebell
The size of an AKC Pro Grade bell is always the same no matter the weight
Techniques of AKC Style just starting this section please be patient
Six Points of the Rack Position
Long Cycle Snatch
Rules of Sport Kettlebell from two different organizations
According to American Kettlebell Club, May 2008
Which follows the World Kettlebell Club
TERMS & DEFINITIONS
Rankings in Sport Kettlebell World Kettlebell Club
|MSWC||MS||CMS||Rank I||Rank II||Rank III||Rank IV|
|MSWC||MS||CMS||Rank I||Rank II||Rank III||Rank IV|
|MSWC||MS||CMS||Rank I||Rank II||Rank III||Rank IV|
|MSWC||MS||CMS||Rank I||Rank IIA||Rank III||Rank IV|
The World Kettlebell Club is the only Worldwide organization granting Rank in Kettlebell Lifting for all Country Clubs and their Members. The Rank Tables represent the current total repetitions required to qualify for official Rank in each weight class. In order to achieve the Rank a Lifter must prove this level in these ways:
Level VII-IV represents the early stages of development and uses the lighter weight Kettlebell. As one progresses from Level VII through Level IV, they can achieve the Rank by submitting video to the Head Coach of the Country Club they are Members of. The video will, in effect, be judged, and the appropriate Rank given by Email notification.
Level III-MS represents higher levels of achievement using the heavier weight Kettlebell. As one progresses from Level III through I, and on to Candidate of Master of Sport (CMS) and Master of Sport (MS), they can achieve the Rank by physically appearing at a scheduled event of the World Kettlebell Club or any of its Country Clubs and performing this on video and in the presence of the Head Coach. After submitting documentation, the World Kettlebell Club will provide the Lifter with an official Certificate of Rank.
Level MSWC represents the highest achievement of Rank in Kettlebell Lifting; Master of Sport World Class. To achieve such a high Rank, a Lifter must accomplish the required number of repetitions at the annual World Kettlebell Lifting Championships for all to witness. After submitting documentation, the World Kettlebell Club will provide the Lifter with the highest official Certificate of Rank.
*Note: Each achievement of Rank must be performed under the Lifting Rules of the World Kettlebell Club.
According to the International GS Federation rules.
The Rules of Girevoy Sport Competition
I. Competition Classification and Events
1. Girevoy sport competitions are classified into:
c) Individual and team combined.
In an individual competition only the personal results of a competitor are
factored in; they determine his place in the meet.
In team and individual/team meets the results of each competitor, as well as
that of his team, are factored in to determine the placement of individual
competitors and teams.
2. The type of each competition is defined in the given meet’s regulations.
There are two types of events in competitions with 12, 16, 24, and 32kg
• The jerk of two kettlebells from the chest with two arms and the snatch of
a kettlebell with one and then the other arm;
• The jerk of two kettlebells from the chest with two arms with lowering of
the kettlebells to a hang and a clean after each lift (the long cycle C&J).
In men’s division two lift competition first the jerk is performed; the snatch is
In women’s division two lift competition the snatch is performed first; jerks are
The meet must be organized to allow at a rest period of at least 30 minutes
between the two exercises. (jerks and snatches).
As long as the minimum standard listed above is observed, the exact duration of
the rest period is to be determined by the head referee.
Each weight class must compete within one day.
The Competitors’ Age
The following groups of athletes are allowed to compete:
• youths (14-18 years of age)
• open(older than 18 years of age)
• masters (over 40 years of age)
A competitor’s age is determined by his/her year of birth (as of Jan 1 of the
current year rather than his actual birthday)
The competitors are divided into the following weight classes:
Youths (in kg) Men, juniors, masters
Women, juniors, masters
55 60 60
60 65 70
65 70 70 +
70 75 -
75 80 -
80 90 -
80 + 90 + -
Each competitor may only compete in one weight class in any given meet.
The Weigh-in Procedure
1. The weigh-in begins two hours before the start of the competition and
lasts an hour.
2. A dedicated room is provided for the weigh-in. The referees and one
official representative from each team are allowed to be present.
3. The weigh-in of the competitors in any given weight class is conducted by
the referees who are about to referee that particular class.
4. Each competitor is weighed in once. A competitor who did not make his
weigh class during the first weigh-in is allowed another weigh-in. Naked
weigh-ins are not mandatory, but no allowances will be given for clothing.
5. During the mandate commission the order in which the competitors will be
lifting is determined by a draw.
The Rights and Responsibilities of a Competitor
1. The competitor must be familiar with the competition rules and the
regulations of the given meet.
2. The competitor may address the referees’ commission only through his
team representative, the captain, or the referee-with-the-competitors.
3. The competitor must observe strict discipline, be respectful to other
competitors, spectators, and referees. A competitor who does not show
up for the rules briefing is removed from the competition.
4. The competitor is forbidden from using any devices that ease lifting of the
5. The competitor has the right to prepare the kettlebells before his attempt.
It is done in a specially designated space visible to the referees.
6. The competitor has the right to endorse a commercial product. He or his
team’s representative needs permission from the host organization and
The Competitor’s Outfit
The competitor shall wear shorts and a T-shirt or a lifter’s singlet and athletic
shoes. Briefs must be worn underneath. Weightlifting belts no wider than
10cm(4inches) and wraps no longer than 1.5m are allowed. The wraps may be
applied to an area no wider than 10cm on the wrists and 25cm on the knees.
Wrist and knee braces are allowed.
Only magnesia and/or chalk are allowed in kettlebell preparation.
Belts worn by competitors may not be cushioned, padded, or wrapped to provide
extra support to the lifter.
Team Captains and Representatives
1. Each organization participating in an individual/team or team competition
must have a representative.
2. The representative appointed by the team leader is responsible for the
members’ discipline and showing up at the competition.
3. The representative is present at the weigh-in of his team, at the drawing of
the lot order, and the deliberations of the referees provided the
representatives are allowed to these deliberations.
4. During the competition the representatives must remain in a specially
designated for them area or among the competitors.
5. If a team does not have a representative the team’s captain takes over the
6. The representative (captain) has the right to address issues and protests
related only to his team’s members to the referees’ body.
The weight of the kettlebells may not deviate by more than 0.5 KG (+or--) from
the specified weight and the handle of the kettlebell can be no less than 35 mm
(1.38 inches) in diameter or 110 mm in circumference (4.33 inches). The meet
director has the final say as to which bells can be used as well as determining a
method for which lifter uses which of the available bells.
Competitions are held on a platform (flat area).
Meet director(s) shall provide adequate flooring protection as well as a safe,
stable, level lifting surface.
IV. The Referees’ Body
1. The referees’ body is staffed by the organization conducting the given
2. The referees’ body consists of the chief referee and the referee-fixators
(one per platform).
3. A girevoy sport referee must be very familiar with these rules and know
how to use them in a competition. He must be objective in his decisions,
serve as an example of discipline and organization; he must be familiar
with the regulations for a given meet.
4. The organization conducting the competition will provide a meet
commandant to take care of the competition logistics.
The Chief Referee and his Deputies
1. The chief referee manages the work of the referees’ body. He is
responsible for the following to the organization hosting the meet: good
organization, discipline, and safety of the competition, providing equal
conditions to all competitors, strict adherence to the existing rules,
objective judging, scoring, and tallying of the results.
2. The head referee must:
• Have a meeting with the members of the referees’ body and a
seminar with the representatives regarding the rules of the
competition and the appropriate hardware;
• Together with the jury, determine the tasks of the referees’ body
and the referees;
• Manage the competition and solve any political issues;
• Oversee the referees during the meet and when determining the
• Rule on any petitions and protests.
• Provide a report and the required documentation to the
organization conducting the competition within five days;
• Schedule and conduct a meeting of the referees’ body in the course
of the competition.
3. The head referee has the right to:
• Change the schedule of the competition should the need arise;
• Disallow the competitors whose technical preparation, dress code, or
equipment does not meet the requirements specified in the rules or the
regulations for the given meet.
4. The head referee’s deputy follows the directions of the head referee. In
case of the latter’s absence, the former performs the latter’s
Note: The chief referee has no right to change the established competition
The Chief Secretary of the Meet
1. The chief secretary performs the following duties:
• Prepares the necessary technical documentation and assures that
it is proper;
• Makes protocols of the meetings of the referees’ body and files the
directions and decisions of the head referee;
• With the head referee’s permission passes on information about the
competition to the referee-announcer, team representatives, and
• Logs new records;
• Processes all the competition paperwork;
• Presents the head referee with the materials necessary for the
• Keeps track and records the decisions on protests.
The Platform Referee
The platform referee performs the following duties:
• Conducts the weigh-in of the competitors of the weight class he is
responsible for judging;
• Assures the proper appearance and dress code of each competitor;
• Loudly and clearly announces the number of legally performed repetitions;
• Announces technically incorrect lifts with “No count”;
• Loudly announces the final result of each competitor in each lift.
Note. At international competitions and national championships each platform
gets appointed two referees; one is the senior and he keeps the score. His
assistant counts the repetitions and makes the protocol. The final result is
determined by a joint decision of both referees.
The secretary performs the following duties:
• Fills out the competitors’ cards at the weigh-in (the weigh-in protocol) and
makes a protocol of the competition for the given weight class on the
• Calls competitors to the platform and gives a heads up to the competitors
whose turn is coming up.
The referee-announcer performs the following duties:
• Announces the decisions of the jury;
• Announces the results of the competition to the competitors and the
The referee-with-the-competitors performs the following duties:
• Makes a roll call of the competitors, checks their dress code, and presents
the results of the inspection to the head secretary;
• Lines up the competitors and introduces them in the order of their draw;
• Notifies the competitors that it is their time to enter the platform in a timely
• Acts as an intermediary between the competitors and the referees’ body;
• Observes the preparation of the kettlebells.
The Technical Inspector
The technical inspector performs the following duties:
• Weighs the kettlebells together with the chief referee’s deputy and makes
a protocol of their correspondence to the competition rules;
• Is in charge of the technical condition of the kettlebells and equipment.
The Meet Commandant (Director)
The meet commandant is responsible for timely preparation of the equipment
(platforms, kettlebells, scales, etc.), places of competition, places for the
competitors, spectators, referees, and the media. He is responsible for the
space layout. He provides the technical means, banners, logos, etc. for the
competitors’ presentation and takes orders from the chief referee and the
representative of the host organization.
NOTE: if necessary (due to manpower limitations), the responsibilities of
the positions of chief referee, chief secretary, secretary, announcer, referee
with competitors, and technical inspector will be fulfilled by the meet
ALL COMPETITORS MUST SIGN LIABILTY WAIVERS AND RELEASE
FORMS PROVIDED BY MEET DIRECTOR(S)
V. The Rules of the Lifts’ Performance
1. 2 min before his attempt the competitor is called to the platform. A ten
second countdown is given –10, 9, 8, 7, 6, 5, 4, 3, 2, 1 –and is followed by
the “Start” command.
2. The competitor is allowed 10 min per lift. The referee-secretary
announces every minute. After 9 min he announces 30 sec, 50s etc, and
each of the last five seconds.
3. The “Stop” command is issued after 10min. The repetitions performed
afterwards are not counted; the competitor must terminate the attempt.
4. The referee on the platform announces every legally performed repetition.
5. If the repetition is not technically acceptable, the referee on the platform
gives the “No count” command and continues counting the legally
6. A competitor is forbidden to talk during his attempt.
The jerk from the chest is performed from the initial position that specifies that
the upper arms are pressed against the body and the legs are straight. During
the fixation of the kettlebells overhead the arms, the torso, and the legs must be
The “Stop” command is issued if the kettlebell(s) are set on the shoulder joint(s)
or the platform, or if the lifter allows the kettlebell(s) to fall from the racked
position – re cleaning the kettlebell(s) is not permitted(short cycle).
A repetition is not counted under the following conditions:
• The jerk is performed as an interrupted movement, i.e. with a press-out or
a second jerk;
• The kettlebells are jerked from the chest alternately;
• The position of the arms changed during the first dip before the jerk;
• There is no fixation in the starting position or the lockout.
The long cycle clean-and-jerk with lowering of the kettlebells to hang after each
repetition follows the same rules.
The lift is performed in one movement. The competitor must lift the kettlebell with
one uninterrupted movement and pause with it overhead with his arm straight.
The arm, the legs, and the torso must be straight during the fixation.
Following the fixation the competitor must lower the kettlebell for the next
repetition without allowing it to come in contact with his torso.
The "Stop" command is issued under the following conditions:
• The kettlebell is set on the shoulder*
• The kettlebell is set on the platform.
The lift is not counted if:
• The lift is finished with a press-out;
• There is a lack of fixation overhead; the free arm or some other part of
body touches the platform, the kettlebell, the working arm, the legs, or the
*The kettlebell MAY be lowered to the shoulder before switching hands; when
switching the kettlebell it is permissible to grip the handle with both hands during
VI. Determining the Winners
The winner in each weight class is determined by the highest total in both lifts. In
the men’s division the snatch the score is determined by adding the number of
reps performed with each arm and dividing by two. Example: 40 right + 38 left
=78, 78/2=39. In the women’s division the snatch score is determined by adding
the totals reps performed with each arm. Example 35 right + 35 left =70.
If several athletes have the same total, the advantage goes to the following:
• The competitor who had the lighter weight at the weigh-in;
• The competitor who lifted earlier as determined by the draw;
• The competitor who has the lighter weight following the competition.
The representative of the team of the competitor in question may protest a
decision of the referee of the platform; it must be given to the jury before the next
competitor enters the platform. The competition is stopped for the duration.
A competitor who received zero points in the jerk is not allowed to snatch.
In a team competition the winner is determined by the highest number of points
by the participating competitors. The points are calculated according to the rules
specified in the meet’s regulations (according to the M. V. Starodubtsev’s table,
based on the places in the competition, the total of all lifts, etc.).
Last update 09/20/09