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What Is A Kettlebell Long Cycle

author
Bob Roberts
• Friday, 09 October, 2020
• 5 min read

The Unicycle is an exercise in which you must first clean the kettle bell to your chest and then perform a jerk with the kettle bell to an overhead lockout position. Repetitions or length of duration depends on an individual’s choice or capability.

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(Source: crossfiti35.com)

Contents

In Kettle bell Sport competitions, the athletes usually have 10 minutes to complete as many repetitions as possible (without setting the bell down) as a judge counts and grades each lift. The Unicycle is one of the lifts a kettle bell athlete may choose to compete in during a traditional competition.

We highly recommend you give it a look should you decide to become more involved in Kettle bell Sport, it is in our great hometown of Austin, Texas! Each email will list your workout each day of the week as well as links to demonstrations about how to perform each lift correctly.

If you have any questions you can consult directly with the experts who crafted this training throughout the four-week program! I was wondering if anyone here has trained for the 5-min KB Unicycle (clean & jerk). There is a comp coming to my town and I'm going to take part.

I've got a pair of comp 26's that I am going to start training with in the new year. I'm toying with doing the biathlon (Long cycle and 5 min snatch).

King Cobra Fit, if you find my log (I haven't updated it for the past week), we do 10 minute long sets of jerks and snatches twice a week. Our approach is to do as many sets of X number of reps in that time frame.

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(Source: breakingmuscle.com)

We've also taken the approach of using ladders, adding one or two reps. Now and then we do a max rep set to see where we're at. I was reading Return of the Kettle bell last night, and Pavel has a different approach, similar to the Rite of Passage. The Kindle version's super inexpensive, so just download a copy to get the details.

The needs of competition (developing an obscene max rep total) are obviously different from doing it simply for fitness and strength, so it might be of more interest to you than the first two options. I am scouring the internet now for the duration of the comp that I would like to do and I'm not having any luck with it.

Thanks James I'll check it out for sure. I'm Finishing up Top and A+A swing protocol, then going to take a bit of an unloading break during Xmas time, then spend a couple of weeks of GPP, then jump into training double swings, cleans, press. I'm also looking at training for the TSC, but the long cycle and snatch is the focus come the new year.

If you are limited to the comp bells you have, then weight is settled. You'll need a test set or two to determine the pace at which you can go for the full 5 minutes.

Standing in front of a clock, make sure the bells are locked out at :15, :30, :45, and :00. You may do better dropping from the lockout directly into clean with a bounce off the chest, or you may prefer to drop them, clean them, then hold them until the halfway time between jerks.

stuff kettlebell
(Source: alexandersgs-trainingblog.blogspot.com)

If holding the bells in the rack is your challenge, then clean halfway between jerks. If conditioning is the limiting factor, then complete an entire cycle (jerk and re-clean) and rest for the remainder of the time.

You will want to get comfortable at this pace and time by hitting several sets a week. Alternatively, you can front-load your set with a faster pace (but not too fast), and have the option to back off toward the end.

As the sport grows, people enjoy having options and various points of entry. I have had a hell of a time finding exact info and have had to resort to calling and asking.....in this day and age I expect it to be in bold somewhere on the website, but alas no dice.

physical Culture you're pacing suggestions and waviness makes a tonne of sense. Beech... OK competition rules are mostly the same as everything else, just a different ranking table, and they offer 5-minute events as a gateway drug, and two arm events for women.

WAC doesn't do events anymore, so for classic Lutterell sport there's really only three organizations operating in North America. The main differences are just the ranking tables, and AKA doesn't have women's two-arm events because delicate breasts will explode or something.

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I can only do intervals with them for jerk, and maybe snatch for 40 reps on a side currently. I can only do intervals with them for jerk, and maybe snatch for 40 reps on a side currently.

As a small update if anyone is interested: I have starting carrying a slightly heavier than comp bell in various positions for 10 minutes (alternating between suit case and rack). I have noticed in my LC practice that just holding the extra weight is a different and the biggest challenge for me.

Also keeping on swings/TGU, and I am begrudgingly considering adding in running (I hate it so much), but I need something to help build my endurance. I am open to suggestions exhaust to throw a curveball in there, I will be deploying on one of our, Canadian Navy ships for two months prior to the event.

But will be providing fitness, health, wellness and morale while sailing. Sea state will determine some of my practice but I intend on continuing with my carries and just getting comfortable under load for such a long time and focusing on endurance (cardiovascular/muscular) when I can.

Staying with the weights for 10 minutes is a mental and physical challenge. For those of you not experienced with the sea state, this would be like doing your Kettle bell practice on roller skates.

sport kettlebell program training
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Other Articles You Might Be Interested In

01: Take The 21-Day Goblet Squat Challenge!
02: Creative Names For Kettlebell Classes
03: Crossfit Kettlebell Weight For Men
04: Are American Kettlebell Swings Bad For You
05: Are Kettlebells Better Than Dumbbells
06: Are Kettlebells Effective
07: Are Kettlebells Good
08: Are Kettlebells Overrated Reddit
09: Are Kettlebells Worth It
10: Are Kettlebell Cleans Good
Sources
1 breakingmuscle.com - https://breakingmuscle.com/fitness/an-argument-for-the-kettlebell-clean
2 kettlebellsworkouts.com - https://kettlebellsworkouts.com/teaching-points-for-the-kettlebell-clean/
3 www.wellandgood.com - https://www.wellandgood.com/how-to-do-kettlebell-cleans/