Kettlebell Long Cycle

Quads, Glutes, Shoulders, Triceps, Back, CoreKettlebells (pair)

A full-body exercise combining a clean with a jerk using two kettlebells. Trains major muscle groups and builds overall endurance.

How to do it

1Hinge at your hips with a flat back and grip two kettlebells from the floor.

2Hike the kettlebells back between your legs and clean them into the rack position.

3Perform a quick dip and drive through your legs to launch the kettlebells overhead.

4Catch and lock out the kettlebells overhead with a brief re-dip.

5Lower the kettlebells back to the rack and cast them into the backswing for the next rep.

Common mistakes

Rounding your back during the swing, putting dangerous stress on your lower back.

Banging the kettlebells onto your forearms, disrupting your trajectory and causing pain.

Strict pressing with just your arms instead of using leg drive, fatiguing your shoulders early.

Breathing

Inhale on the swing back, exhale on the clean to rack, inhale before the jerk, and exhale at overhead lockout.

Make it harder or easier

To regress, use a single kettlebell or drop to a lighter weight.

To progress, increase the weight of the kettlebells or pick up your tempo.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.