Video Tips For Kettlebell Long Cycle Clean and Jerk from Adam T Glass at the Extreme Human Performance Center, St Paul Minnesota
July 13th, 2010
by Mike T Nelson · Filed Under: Kettlebells
Video Tips For Kettlebell Long Cycle Clean and Jerk from Adam T Glass at the Extreme Human Performance Center, Part 1?
Adam T Glass at the Extreme Human Performance Center
Adam stopped by the Extreme Human Performance Center here in White Bear Lake MN recently and we had another great training session.
I was even able to capture it on video, so free custom instruction for you on the Kettlebell Clean and Jerk and also known as the Kettlebell Long Cycle (KB LC)
At one point there were 5 people lifting from all different backgrounds.
We had myself, Dave “Athlete Creator“, DDN, my lovely wife Jodie, and Adam. It seems impossible, but 23 personal records (PRs) were broken that night alone. These were for volume, intensity (weight on the bar aka % 1rep max), density (volume/time) or quality of movement.
Dave and I did primarily a bench press session and Jodie joined us for some neutral bar bench press work too.
Adam and DDN were doing all sorts of Kettlbell work and hit up some density work on deadlifts at 405 lbs at the end too.
Top 3 Reasons to do a Kettlebell Clean and Jerk
1) New/Novel Exercise for More Muscle
Novel exercise is a great way to add some muscle hypertrophy (build muscle) since it is a new exercise for many. Remember when you did some new exercise and you were really sore the next day? Bingo! Not that soreness is the be all and end all of muscle growth, but doing a new exercise can add more muscle
I have talked about this recently too in regards to tissue turnover.
More volume and more speed of execution should allow you to build more muscle and recover much faster. This is an exercise that you can slowly add more speed to over time without the need for a spotter or a complex rack. Just a couple kettlebells and you are set
3) Efficient Whole Body Work
Since you are working the body as a whole, you won’t need tons of time doing this exercise to get a great effect. You are working everything from the hips, core (I hate that word), arms, shoulders, etc in a very short period of time. Awesome exercise.
Video: How To Perform the Kettlebell Clean and Jerk (Long Cycle)
Below are some videos of Adam giving some great pointers! Pretend you are a fly on the wall during a private session.
Check it out!
Stay tuned as always for more tips and strength training 101!
Note, the cues and coaching tips use here are specific to the athlete Adam was coaching. This is a great place to start if you are having similar issues, but may or may not work for YOUR body. You will have to try it and test it yourself.
What do you think? Do you want to see more?
Post 10 comments by 2pm CST tomorrow (Wed) and I will have part 2 for you on kettlebell snatches! Just drop a quick comment now.