Kettlebell Long Cycle – Part 2

The long cycle is an exercise done with the kettlebell in which the athlete must first clean the kettlebell to the chest and then perform the jerk overhead, over and over and over again, without setting the kettlebell down. It is one of the most effective kettlebell exercises that will increase your functional capacity and physical endurance. The exercise works the glutes, arms, legs, back and shoulders as well as the cardiovascular system.

Men often use two kettlebells while women do the long cycle with one. The exercise begins with a clean from below the waist to chest level and then a jerk overhead with your elbows locked. They are lowered back to the chest and then to arms length and swinging between your legs. This cycle is repeated over and over again until you are no longer able to properly perform the maneuver.

In competition, the long cycle has a set of rules that pertains to both men and women. Using proper technique the athlete performs as many as possible in a time of 10 minutes. The kettlebell may not touch the ground and any time they drop to the rack from a jerk they must be cleaned again to count.

Without question this is NOT a beginner exercise. The athlete must be trained in the technique and form or injury is almost certain to the lower back or shoulders.

Resources:

One Hour Long Cycle: Ketlebell Long Cycle

http://www.onehourlongcycle.com/kettlebell-long-cycle/

Kerek Gilliam: The Clean and Jerk: A Basic Tutorial

http://iml.jou.ufl.edu/projects/Spring09/gilliam_d/history.html

Adam Farrah’s Blog: kettlebell Long Cycle

http://practicalpaleolithic.com/paleolithic-diet-blog/kettlebell-long-cycle-howie-brewer

Inspired Perspiration: Learn the Kettlebell Long Cycle

http://www.inspiredperspiration.com/learn-the-kettlebell-long-cycle-clean-jerk-with-corey-kettle-guy-padnos/

RMax International: My Murphy-Proof One ARm Long Cycle Kettlebell Progression

http://www.rmaxinternational.com/flowcoach/?p=707

Dragon Door: The Two Kettlebell Long Cycle Clean and Jerk