Kettlebell Workouts

The Kettlebell Long Cycle


Kettlebell Long Cycle


The kettlebell long cycle has been used in Olympic style lifting for quite some time and is usually knows as the clean and jerk.

It is one of the most important exercises of a lot of powerlifting and training programs.

Weightlifting has been included in the Olympic Games since 1896, however in 1920 was when it was officially part of the program.

One handed lifts using the kettlebell were removed in 1928 by the International Weightlifting Federation which included the snatch, clean and jerk and the press.

1976 was the date the press was dropped.

The participant that was taking part in the lift and jerk in the Olympic Games would have 3 goes at successfully completing the lift at the appointed weight.

It is viewed as the definitive test of power and strength.

The first part of the lift copycats a deadlift but when you get to halfway up the thigh, the position of the lifter and barbell alters as the wrists flip and the elbows rotate.

The purpose of this is to allow the bar to ultimately rack across the clavicle and shoulders.

The remaining second part of the lift is what is named the jerk and will start as soon as the weight comes to rest on the shoulders.

The knees of the lifter should be bent and they will then proceed to blast the weight upwards.

The lifter will then push them-selves under the bar and then hold the bar overhead with locked arms.

The long cycle is an extremely effective kettlebell exercise that will increase your functional capacity and physical endurance.

During the workout your arms, legs, back and shoulders and glutes will all be worked. It is also a great workout for your cardiovascular system.

You start the long cycle by holding the kettlebell to your chest and then complete the jerk overhead, repeatedly a number of times.

You do this without putting the kettlebell down at all. It is common for men to use 2 kettlebells to complete this, whilst most women will do the cycle with 1.

The movements you will complete are a jerk overhead keeping your elbows locked.

You will then lower them back to your chest and then to arm’s length, followed by swinging in between your legs.

You will repeat this again and again until the fatigue starts to set in and you cannot perform the maneuver correctly any longer.

There are rules that must be obeyed when completing the long cycle in competitions.

Using the correct technique the participant must complete as many as possible within a 10 minute time frame.

They must ensure that the kettlebell does not touch the floor at any point and any time they drop the rack from a jerk, they must start again.

You will need to be trained to have to correct technique and form to avoid injuries if you wanted to complete this exercise.

It is certainly not for beginners to try!



One Hour Long Cycle: Kettlebell Long Cycle

Kerek Gilliam: The Clean and Jerk: A Basic Tutorial

CrossFit Family: The History of Events of Olympic Weightlifting

Adam Farrah’s Blog: kettlebell Long Cycle

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

Dragon Door: The Two Kettlebell Long Cycle Clean and Jerk

World Kettlebell Club: Long Cycle Rules

Kettlebell Science: Kettlebell Styles