Kettlebell Long Cycle
Clean the bell to the rack, jerk it overhead, then lower and re-clean – every rep repeats the full cycle.
How to do it
Setup
Bell between the feet, hinge, flat back.
Steps
- Clean the bell to the rack with the hip drive.
- Dip and drive it overhead, catching on a straight arm.
- Lower to the rack with control.
- Drop into the backswing and clean again – that is one rep.
Common mistakes
Muscling the jerk as a press: the legs do the overhead work. Skipping the rack on the way down: the bell rests there between phases; catch it quietly. Rushing the cycle: each position earns the next.
Breathing
Exhale on the clean and again on the drive; breathe in the rack.
