My absolute favorite conditioning exercise with kettlebells is the Clean & Jerk (also known as Long Cycle). If I had to choose just ONE kettlebell movement to do to get in shape, this would be it. There’s something about the combination of a hinge movement plus bringing the bells overhead that just gets your heart rate going like crazy!
Don’t believe me? Try the workout below and let me know how you feel afterwards.
(And if you don’t know how to do a kettlebell Jerk – no problem. Just do a push press and you will get the same result.)
Last month’s training was “interval” style, meaning short work intervals with rest intervals being less than or equal to the work intervals. Today’s training is “repetition” style, which means longer work sets with rest intervals 1-1.5 x work intervals.
If you haven’t done much endurance training with kettlebells, I would highly recommend using lighter weights when attempting this workout (guys 12-16kg, ladies 8-10kg).
As a Kettlebell Sport competitor and coach, I get a lot of questions about how to train for a competition, and what exactly the training sessions look like.
Obviously what your specific training program should look like depends on your skill and fitness level, what particular strengths and weaknesses you have, and a multitude of other factors… however, there are guiding principles to follow when training for a kettlebell competition. I’ve outlined some of them in this article.
Today’s workout is a sample training that I would program for myself or my students in preparation for competing in Long Cycle (Clean & Jerk). Give it a try, and let me know what you think!
Need help preparing for a kettlebell competition? Email firstname.lastname@example.org to find out more about my online coaching program.
Everyone loves push ups, yes? And doing 100 of them is no problem, right? Okay maybe that’s just me… but I’m here to tell you that doing 100 push ups is even better when you break it up and put some double kettlebell Long Cycle reps in between. Trust me. Because what’s better than getting a great arm pump? Let me tell you: getting a great arm pump PLUS working your legs and heart rate like crazy on Long Cycle so your entire body feels worked and you get an amazing endorphin rush.
If my description of this week’s workout scared you, don’t worry… it’s a short workout! But don’t confuse short with easy. Give it a try and let me know if my description was accurate!
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The double kettlebell clean and jerk is the best total body kettlebell exercises there is – strengthening the legs, arms, back, and core. Not to mention the cardiovascular benefit when you train longer sets of Long Cycle!
Here is a basic workout geared toward Kettlebell Sport and more specifically, Long Cycle (clean and jerk) with two kettlebells.