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Mastering Fixation In Kettlebell Sport
FIXATION MATTERS – Helping Everyone Who Wants to Lift
Today I’d like to really help and create something for everyone that will HELP EVERYONE that intends on becoming involved in KB Sport Lifting. I don’t think you’ll find anyone else that will explain this in this manner, but bear with me, I might ruffle some feathers and it’s not my intention to do so.
When looking at Kettlebells as a SPORT and not just an exercise, we all have to understand that there are RULES.
Whoever has the best grasp of the Rules will have a tendency to improve and succeed much faster than those who do not.
Stop Signs and Stoplights: Know the Difference
I’d like everyone to take a look at these 2 pictures and know the similarities and differences. They are not the same thing. They are both STOP signs, but they do have a distinct difference.
The traffic signal is controlled by a timer and you must come to a complete STOP and you may not proceed until the light changes to GREEN.
The STOP sign is governed by the ”right of way”. You must also come to a complete STOP and you may not proceed further until the situation is SAFE and whoever has the right of way goes first.
The ”California Stop” and What It Means for KB Lifting
There is a term in California called the ”California Stop”. Most people know this as approaching a STOP sign and although they apply the brakes the car is still in movement, the vehicle is still somewhat creeping. If there is nobody at the intersection, drivers tend to either turn or proceed. They technically do not come to a complete STOP.
This type of action/movement is evident in Kettlebell Sport Lifting. Unfortunately, the responsibility goes on the official who is judging and counting the FIXATED reps.
New Lifters: Treat Top Position Like a Traffic Light
For those of you who are new lifters with a desire to take your KB Lifting to another level, I’d like to have you think about your Top Position as waiting at the TRAFFIC LIGHT.
In this circumstance I’d like to propose all new lifters to actually HOLD the top position for a maximum of 2–3 seconds. Yes, I understand this might “slow you down” at first — but in the long run, anyone who truly develops FIXATION will be very hard to beat
If you develop this skill of FIXATION in your first year, you’ll train your stabilizers in such a way that you’ll know how to come to a complete dead stop and take a breath.
This will help with pacing for the future. After 1 year of doing this, move on to holding your Top Position 1–2 seconds or at least 1 solid second at the very least.
Treat Rack Position Like a Stop Sign
Your RACK position should be treated as a STOP SIGN. Once again, you must come to a complete STOP and then proceed. During this time of stopping in the RACK Position make sure your legs straighten out completely so that the weight of the kettlebell you are using is supported on your skeletal frame rather than you physically trying to support the kettlebell with strength.
Technically you can be in the Rack position as long as you want. What you cannot do is use the dip of your legs to launch the bell upwards without coming to a complete stop. This is why the Long Cycle Clean and Jerk is called precisely that. It’s Clean and Jerk, not Clean immediate Jerk. The complete stoppage of the kettlebell in the Rack Position is where the word ”and” is. This is where your legs lock out.
Pacing and Fixation: Trust the Process
For beginner Snatchers you might be able to maintain a pace of 9–10 rpms if you hold for 3 seconds in the Top Position. That’s still a very good training practice. If you can maintain this pace you’ll end up with 45–50 reps per hand in 5:00. YES, once again, I may be purposely slowing you down, HOWEVER, you will have taken the time to allow your stabilizers to develop. Your shoulder stabilizers are so important in endurance lifting. You’ll be able to support the weight of the kettlebell in the Top Position AND actually learn how to REST in that position.
After your first year of developing your FIXATION, feel free to hold FIXATION for 1–2 seconds. This will allow you to probably maintain a pace of 15–16 rpms. That comes out to 75–80 reps in 5:00 — 150–160 reps in 10 minutes. Still very good and respectable, BECAUSE you took the time to develop your FIXATION.
After your second year, if you hold FIXATION for 1 solid second, you’ll be able to maintain 20–21 rpms. Think about that.
Whoever takes the time to develop this position will eventually be very difficult to beat. 20–21 rpms maintained for 10:00 is 200–210 total FIXATED REPS. This is not easy to do.
Why You’ll Win by Fixating
NOW, whoever learns how to pace at 20–21 rpms in 2–3 years will all end up winning KB meets. AND here’s why: YOU will be fixating! This is the ONE THING that everyone is judged on. Not only that, but YOU will become the athletes that are referred to as ”the person to watch”.
You can clearly identify quickly who is fixating and who isn’t. This is not rocket science.
Here are videos demonstrating Snatch lifts with FIXATION holds of 3 seconds, 2 seconds, and 1 second — so you can clearly see and understand the difference.
Dealing With Inconsistent Judging
When most of you will travel across the world to compete in Kettlebell Sport Competition, you’ll all experience judging that may be somewhat inconsistent.
You’ll experience some judge that you feel is ’slowing you down’… because they want you to hold your fixation longer than you’re used to holding
I’m willing to bet most of them will award you the repetition/count as long as you demonstrate a vertical arm and a kettlebell that is not wobbling in the Top support position.
The challenge with this is the fact that not all judges are “sticklers” and they all have their own understanding of what fixation is. When I was a competitive Gymnast many years ago, my coach told me this: “Moses, this is competition. It’s highly subjective. Sometimes you’ll get a ‘gift’, sometimes you’ll feel like you got ripped off, and most of the time you’ll be judged fairly. You need to be OK with that and not let it bother you. Things tend to work out for the best.”
Your Mental Game: One Perfect Rep at a Time
For those of you who take my advice and really put in the hard work of developing your fixation, you’ll all end up on the Winner’s platform. Maybe not in the beginning, but this sport is grueling, physically challenging, and a mental battle. You’re gonna get what you’re gonna get.
Standing up on the competitive platform and getting into a mental battle with the judge standing in front of you is a losing proposition. I’ve said this for many years:
In your very first minute of KB Sport competition, perform every single rep with perfect form and execution, demonstrating the finest fixation your judge will ever see — then that judge will have confidence in your skillset and tend to relax a bit. Believe me, you don’t want that person to tighten up.
Try to bore him/her with the same exact precise rep every single time. That will get you to experience success.
You don’t want to be up on that lifting platform thinking about the last rep or reps you just did. Think about only one thing, one perfectly performed rep as you do it. That’s it. You don’t have the time or precious energy to be thinking of more than one thing. Let the judge do the counting. You count to “one” every single rep.
The Golf Lesson: Focus Only on What You’re Doing Now
By the way, this is what keeps amateur golfers from becoming professionals. They think about their past hole score or even think about what they need to score way before they play that hole. Professional Golfers think only of the hole they are playing as they’re playing it. Don’t think about previous holes you played or upcoming holes you will be playing. Only think about what you’re doing as you’re doing it. In other words: “Put the ball in the hole, then play the next one.”
For Kettlebell Sport:
“Put the bell(s) up, FIXATE, breathe, come back down.” Repeat until you run out of time.
Good Luck to all of you and feel free to contact me if you like.
MOSES DUNGCA
Hi, my name is Moses Dungca. I’ve spent most of my life involved in Competitive Gymnastics, but I also got involved in Kettlebell Sport Lifting back in 2005. Since then I’ve co owned a training facility in Las Vegas, Nevada called the Kettlebell Sanctuary. Unfortunately we had to shut it down during the Covid Pandemic, but I’m still involved developing seasoned competitors as well as complete new lifters.
My Gymnastics training took me all the way to the Elite level. My Coach’s expertise was in refining and mastering the most basic skills. As a result, my Coach, Yoichi Tomita, may in fact be one of the finest Gymnastics Coaches in the USA. His love for mastering the basic skills transferred over to my love of mastering the basics of Kettlebell Lifting. I strive to produce the finest quality lifters that I possibly can.
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