We received a lot of really positive feedback so far in our series about Kettlebell Sport. So far, we have introduced you to The Kettlebell Sport Swing and The Snatch. Today we bring you The Long Cycle. The Long Cycle is a Clean and a Jerk of the kettlebell(s). Kettlebell Sport competitors compete in one arm and two arm events with the Long Cycle.
Our friend, Brittany van Schravendijk, is back to work with us on and walk us through the steps involved in single arm Long Cycle.
If this is our first time reading about Kettlebell Sport, we highly recommend starting with our post about Intro to Kettlebell Sport and working your way through in the order that we have published articles.
Here is a quick refresher on Kettlebell Sport and why we at Kettlebell Kings love it:
The Basics of Kettlebell Sport:
- Endurance kettlebell lifting, lifters have 10 minutes to complete as many reps as possible efficiency and technique are important to maintain energy throughout set lifters compete in specific lifts with either one arm or two arms
great goals to motivate your workouts blend of strength, endurance, balance and coordination in one workout equals efficiency build amazing mental tenacity, this carries over to other aspects of life.
- Part one of the Long Cycle is The Clean, getting the bell into the 'rack position', there are two ways you can hold the bell based on personal preference. Swing the bell to the rack position
- When in Rack Position, the bell should sit in the 'V' of your shoulder, your elbow and your hand. Not off to the side.
- Wrist should be straight through the handle so there is no space between the kettlebell and your forearm
- Elbow should be into your hip
- In order to fully insert your wrist and forearm during the rack position, there is a point during the swing/clean when you need to open your hand and push through (illustrated), if you do not do this you will not be able to get the bell into proper position
- Keep your elbow as tight to the body as possible during the lift, so that you do not cast the bell far out from your body during the lift (notice the elbow barely leaves the hip)
- There are two 'dips' during the jerk portion of the lift
- On the second dip, the hips will launch up and you will dip again under the bell
- The jerk needs to be a fast movement
- Combining the two movements:
- Straighten your legs before going into the jerk
- On the way down out of the jerk, do a 'waterfall drop'
Brittany is the Head Coach of Kettlebell Sport at KOR Strength and Conditioning in San Diego, California. She has traveled all over the world to teach Kettlebell Sport workshops. Brittany is a Certified Strength and Conditioning Specialist through the NSCA.
You can find more information about Brittany on her website (www.kbfitbritt.com), which contains information, tips, videos, and tutorials on kettlebell lifting.
List of accomplishments:
Youngest American female Master of Sport
World Record Holder in 2x20kg and 2x16kg Long Cycle
National RecordHolder in 24kg Biathlon
National Champion in 24kg Snatch
Master of Sport, 24kg Snatch
Master of Sport, 24kg Long Cycle
Silver medalist in 16kg Snatch at the IUKL World Championships, Junior category