Adiletix - Kettlebell Long Cycle - Step-by-Step Guide
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Kettlebell Long Cycle
1 - Stand with your feet about shoulder-width apart and the kettlebell on the floor slightly in front of you.
2 - Hinge at the hips with a neutral spine, grip the kettlebell handle, and hike it back between your legs.
3 - Drive through your hips and legs to clean the kettlebell into the rack position, keeping your elbow close to your body and your wrist neutral.
4 - Dip slightly by bending your knees, then explosively drive upward with your legs to initiate the jerk.
5 - Punch the kettlebell overhead while dipping under it slightly, finishing with your arm locked out and the kettlebell stacked over your shoulder, hips, and feet.
6 - Lower the kettlebell back to the rack position under control, then let it drop into a backswing between your legs.
7 - Repeat the clean-to-jerk cycle for the desired reps or duration, maintaining smooth breathing and full-body control.
