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Kettlebell Sport Long Cycle

AdvancedStrengthTier T4

Aim: full-body strength and overhead control. Good for: Heavy full-body strength; Kettlebell clean and overhead work; Coached conditioning.

Targets: Shoulder
Experienced liftersFull-body strengthOverhead strength

When to use

This is for experienced gym users with kettlebell coaching. Use it in the main set when you are fresh. The goal is full-body strength and overhead control.

Stop if

Stop if you feel sharp pain, dizziness or back or shoulder pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand over both kettlebells gripped between the feet.
  • Swing the bells back between the legs to begin the first clean.
  1. He hinges at the hips with both kettlebells swung back between his legs on relaxed arms, torso tilted and weight balanced.

    Step 1 of 5

    Hinge at your hips with a straight back. Let both kettlebells swing back between your legs on relaxed arms.

  2. He stands upright with both kettlebells racked on his forearms, his elbows pressed into his trunk, resting in the rack pause.

    Step 2 of 5

    Clean both kettlebells up to your shoulders. Stand tall with your elbows pressed to your sides and pause.

  3. He drives the bells off the rack, sitting under into the second dip with both bells travelling overhead and his elbows extended.

    Step 3 of 5

    Dip your knees slightly and drive the kettlebells off your shoulders. Sit under them as your elbows extend overhead.

  4. He stands still with both kettlebells locked overhead on straight arms, ready to lower them back to the rack.

    Step 4 of 5

    Stand still with both kettlebells locked overhead on straight arms. Then lower them back to your shoulders.

  5. He hinges at the hips with both kettlebells swung back between his legs on relaxed arms, torso tilted and weight balanced.

    Step 5 of 5

    Return to the hinge with both kettlebells swung back between your legs. Keep your back straight.

Form Cues

  • Keep your back straight
  • Press your elbows to your sides at the top of the clean
  • Brace your core
  • Lock out both arms

Common Mistakes to Avoid

  • Rounding the back
  • Letting the bells crash onto the forearms
  • Using bells that are too heavy
  • Leaning back overhead

Safety Information

For experienced gym users with coaching only. A lighter option is a single kettlebell clean and press, or a sandbag.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.