How to perform the kettlebell clean and jerk?

The kettlebell clean and jerk, also called long cycle in kettlebell sport (Girevoy Sport), is a kettlebell exercise weightlifting style which consists of lifting two kettlebells from the ground to a rack position on the shoulders (clean/spread), then propelling them over the head with arms outstretched (jerk/jeté). It is a complete and complex exercise that involves many muscles in the body, including the legs, glutes, back, shoulders and arms. It can be practiced in different variants, including “hard style” and “sport style” variants.

As with any physical exercise, execution technique is essential to avoid injury. The kettlebell clean and jerk (long cycle) requires coordination and control of every movement, from the initial backswing to the final overhead lift. Poor technique can lead to back, shoulder and wrist injuries and minimize the effectiveness of the exercise.

 

Kettlebell clean and jerk technique (long cycle)

Before embarking on the kettlebell clean and jerk, it is important to understand the different steps of the movement. Here are the key steps for effective execution of the clean and jerk with kettlebells :

Starting position:

With your feet about 1.5x shoulder width apart, tilt your torso forward while bending your hips (and knees slightly) to grab the kettlebells placed on the floor in front of you. Your toes should point slightly outward and your knees should be slightly bent. The back should be flat, the abs and the back engaged.

Backswing:

To begin the movement, lift the kettlebells and swing them back and forth between your legs, keeping your arms straight and your shoulders low.

Clean :

After performing the backswing, perform a powerful hip extension to propel the kettlebells forward into a rack position on the shoulders.

Jerk :

To lift the kettlebells overhead, bend your knees slightly, then use the strength of your legs to propel the kettlebells upward. In the final position, you should have your arms straight and your elbows locked.

Return to rack position:

Let the kettlebells come down on your shoulders, bending your knees slightly to cushion the landing.

Backswing:

Then, perform the opposite movement of the clean to pass the kettlebells back between your legs. During this phase, it is important to have a strong abdominal support to protect your back.

Variations of the kettlebell clean and jerk (long cycle)

The kettlebell clean and jerk can be performed in different ways, depending on the style of practice. The two most common styles are the hard style and the sport style.

Kettlebell clean and jerk hard style:

Hard style is a kettlebell training method that focuses on muscular strength and explosiveness. The movements are short and fast, with a focus on power and intensity. The objective is to obtain maximum muscle tension. In the context of the kettlebell clean and jerk (long cycle), the movement will be performed explosively, using muscle power to lift the kettlebells.

Kettlebell clean and jerk sport style:

The sport style includes the techniques used in the Girevoy Sport, the sport of kettlebells. This style focuses on fluidity and continuity of movement, with the aim of saving energy to last over time and to achieve long efforts. Contrary to the hard style, it is a question of obtaining an almost complete muscular relaxation during the execution of the movements. In the context of the kettlebell clean and jerk (long cycle), the movement will be more fluid and aerial.

Comparison:

Both styles have their advantages and disadvantages. The hard style is ideal for people who are looking to develop their strength and explosiveness. However, it can put more pressure on the joints, especially if the technique is not mastered. Sport style, on the other hand, is more fluid and less stressful on the joints, but requires greater endurance to maintain movement over a long period of time.

In comparison, the hard style may be more suitable for short-term explosive strength training, while the sport style may be more suitable for longer kettlebell workouts. It is important to remember that both styles require technical mastery and regular practice to avoid injury and maximize the benefits of the exercise.

Integrate the kettlebell clean and jerk into your training

The kettlebell clean and jerk is an intense exercise that requires good technique and proper body preparation. Here are some tips for a safe and effective workout:

Training program for beginners and advanced :

For beginners, it is recommended to start with light loads and focus on technique. It is important to become familiar with the movement before increasing loads and reps. For the more advanced, heavier loads and more reps can be used to increase the intensity of the workout.

Progression of loads and reps:

It is important to gradually increase the loads and number of reps to avoid injury and maximize the benefits of the exercise. It is recommended to increase the loads by 5-10% every three to four weeks and to increase the number of repetitions gradually.

Body preparation to avoid injury:

To avoid injury, it is important to prepare the body before training. A dynamic warm-up is recommended to increase body temperature and prepare muscles and joints. Static stretches can also be helpful in improving flexibility and preventing injury.

Finally, it is important to note that the kettlebell clean and jerk (long cycle) can be a demanding exercise for the body and it is important to practice it with caution and seek professional advice if necessary.

 

Conclusion

The kettlebell clean and jerk (long cycle) is a complete bodybuilding exercise that works many of the body’s muscles and improves overall fitness. By practicing this exercise on a regular basis, it is possible to improve strength, endurance and coordination.

However, to avoid injury and maximize the benefits of the exercise, it is crucial to master the technique of execution. It is also important to choose the right variant for your training goals, whether it is hard style or sport style.

 

Other articles that might interest you:

• Kettlebell swing
• Kettlebell clean
• Kettlebell thruster
• Kettlebell snatch
• Kettlebell squat
• Kettlebell press
• Kettlebell deadlift