From the Archives:
The Two Kettlebell Long Cycle Clean and Jerk
This archived article was originally published in 2008 and is kept online for archival purposes. Facts, advice, prices, offers and links may be out of date. For current, sourced advice, see our newer guides. The content below may also be incomplete, as some of the original site was lost.
The two kettlebell clean and jerk is one of the most effective exercises you can do to increase your functional work capacity and your overall physical endurance. It is a total body exercise that works your glutes, back, legs, arms and shoulders, and you will really build up your cardiovascular system as well. It is one of the most difficult and complete exercises in kettlebell sport.
What is the Long Cycle?
The two kettlebell clean and jerk, otherwise known as the Long Cycle, is performed in the following manner:
First, clean two kettlebells from below your waist up to your chest. From there, jerk them to overhead lockout. Then lower them back down to your chest. That is one rep. To begin the next rep, you must lower the kettlebells back down to arms length by swinging them back between you legs and clean the kettlebells back up to your chest before attempting the next jerk. Repeat this cycle over and over as often as desired or until you can no longer jerk the kettlebells. Most likely you will be sucking wind after completing a high rep set, so walk around for a few minutes until your breathing returns to somewhat normal.
The two kettlebell Clean and Jerk is usually contested, by itself, at a standalone Long Cycle Clean and Jerk competition. To be successful at this style of competition you must become an expert at energy management. It is also helpful to have built extreme strength endurance. An efficient breathing pattern is important, without it endurance will suffer. Also you must learn how to rest efficiently in the rack position to avoid muscular endurance failure.
The clean and jerk can be broken down into three parts:
the clean, the rack position, and the jerk.
The Clean
Let’s first discuss the clean. What is efficient clean technique? Let’s assume that you have brought the kettlebells up to your chest for the first time. This is how to lower the kettlebells from the chest and perform the clean in the long cycle:
Think of pushing yourself away from the kettlebells and flare the elbows out slightly.
Allow both kettlebells to swing back between and behind the hamstrings.
Keep looking forward not down. Actively pull your torso down with your hip flexor muscles to facilitate maintain a lumbar arch. The torso folds down to approximately a 45 degree angle, just far enough to allow the kettlebells go behind the hamstrings.
When the kettlebells are completely behind your legs and the hamstrings are slightly stretched, squeeze your glutes and snap the hips forward explosively to come back up. Do not curl the kettlebells up with the biceps. The biceps should be relaxed. Simply tame the arc by keeping the elbows close to the body.
As the kettlebells come around the sides of the hands make sure to catch them with the handles resting on the heel of the palms.
As the kettlebells land on your bicep-forearm, you should absorb the shock by letting some air out and dipping your knees slightly under.
The two kettlebell clean should be practiced as a skill exercise in 1-2 sets of 8-10 reps just before your main clean and jerk workout. This is the best way to develop your overall clean technique.
There are a couple of different breathing patterns for the two kettlebell clean. Here’s one of them:
As you lower the weights from the chest to arms length, slightly push away and inhale.
Stop inhaling as you catch the weight at arms length. Do a slight exhale or grunt at the beginning of the swing up.
Inhale on the way back up
As the bells land on the top or your chest as you rack them, they knock some air out of you (you can forcefully exhale to absorb the impact).
You do not have to use this breathing method. You can find your own, just remember that intra-abdominal pressure helps save your spine from injury and it is important to always maintain some when you are lifting heavy weight.
The Rack Position
Now let’s discuss the rack position, which is the middle step of the exercise. The important thing to remember is you can rest in the rack for as long as you want. So it makes sense to find the most comfortable position. That means, hips are pushed slightly forward so that the kettlebells are directly over the hips. Knees are locked. Shoulders must be relaxed and the kettlebells rest on the “V” created by the bicep and forearm. The elbows should rest on the iliac crest, or top of the pelvis. If you can’t, do this:
Practice holding the KBs in this position at the end of you workout. The flexibility will come over time.
The Jerk
From the rack position you perform the jerk. To perform the jerk, inhale as you go down into a shallow squat, follow it up with a forceful leg drive which should transfer force from the legs, through the abs, and into the arms to launch the kettlebells upwards. Explosively dip into another quarter squat before the kettlebells reach the top and use the triceps to lock the elbows, so that there is no pressing involved at all in the movement. Exhale as you lock the knees and hold the lockout with no movement before inhaling and returning the kettlebells to your chest, commencing the next repetition.
It is wise to break down the movement into each of its three components and pace yourself at each point. Taking extra breaths in the rack position as needed.
Practice the Jerk as a standalone exercise. 2 sets of 10 reps before your clean and jerks will help you find the right groove.
In Conclusion
To develop a program for the Long Cycle Clean and Jerk, take your favorite Girevoy Sport training program that you would normally use for Jerks and Snatches. Modify it, by replacing Jerks, with Clean and Jerks, and replace Snatches with 2 kettlebell cleans. You can keep one day per week of your long cycle program for 3-6 sets of snatches, if you want to. Do not forget to strengthen the abs and quads; they are very important in this exercise. Get lots of rest between workouts. You need it.
Remember to always train smarter!