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
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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
2) Speed
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.
Comments
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.
Rock on
PS
Stay tuned as the Grip n Rip DVD featuring many hours of Adam’s instruction will have tons of free bonuses with it starting this Thursday at high noon but ONLY here and only for a limited time.
Comments RSS 
Excellent stuff.
Is it just me or does the top Adam’s jerk have the look of an Olympic lifter? Great upper thoracic and shoulder flexibility. I presume/hope that the jerks themselves helps with this.
Really interesting. So is the jerk the part that works the most muscle in this movement?
This is good stuff.Keep it coming.
Great video. Not sure I want to add this just yet to my training, so I’m actually commenting for selfish reasons. I need help with snatching kettlebells!
I like the deep bend and lengthy swing beneath the legs. I may do this but doubt it as we don’t have mirrors at Southside KBs. Must review to check on hands and elbow alignment. Really nice video.
Excellent video. Leaving out the heel lift looks good idea. Look forward to playing with it next time i do C+J.
Mike, good stuff as always. This Gym Movement stuff really resonates. It seems that Z-Health has disappeared from your toolbox, not sure what to make of that. Z-Health still seems to make sense to me.
thanks for being a great resource.
Cool vid, Mike!! I just started adding KB LC to my training two weeks ago, so this is perfect timing!
Q. Could you break down the part where Adam demonstrates the difference in the way he used to jerk and how he now jerks?
Looked great until it stopped loading not sure what happened. also curious about your Z these days are you all gnr? looking fwd to snatches
Looks interesting, something to try out next time.
Just getting back to C&J’s , great exercise on all accounts, I’ve used for endurance, and for times of max hypertrophy.
Here’s a simple prog. I’ve sucessfully used for both boxers and Rugby players- use 2 kb’s that can just get 8-10max with.
perform 5rep, sprint 25mtr return(50)recover in whats left of 1min. Pick back up on the min- quality always, goal 10min.
We’ve also done as a 10rep, 20 min and density whereby as much as can in set time for individual reasons, usually 5-6week block where the weight may get changed up week 3-4.
Simple.
Very helpful tips. Looking forward to part 2 on snatches
Good Stuff,
Just recently started to train the LC and snatch, looking forward to future videos. I’m think I am going to start video taping my sessions to see how my form & ROM changes with progression.
Interesting variation on the Jerk–what benefit do you train by keeping the legs flexed in your lockout (besides increased volume)–thanks
I love the clean and jerk! Definately one of my favorite exercises when it tests well with my biofeedback. I’d love some feedback on snatches though. I have more trouble on my left than my right and I haven’t been able to get the form just right so any tips would be great!
Great stuff guys! We just need 3 more comments by noon tomorrow and I will put up the KB Snatch tips from Adam. Heck, since you guys are so awesome, if we get 3 more comments I will have one in there on KB Swings too for ya.
3 more comments = 2 more action packed videos for yas!
After that I will be back to answer everyone’s questions too!
Rock on
Mike T Nelson
Enjoy your postings and videos as always Mike – practical and reasonable and to the point. Still having a problem with perfecting a “jerk” movement vs a push press type.
The learner isn’t doing what the teacher demonstrated. He’s catching with elbows forward. The instructor is catching at elbows at his side. It looks like he’s going to have problems with his wrists too, if he keeps catching like that.
In the second movement, in the jerk portion the instructor is doing his jerks in the manner of the old style Russian Olympic Press whipping the torso up and forward. The student, supposed to model the lift is not doing that at all. He’s still using an Olympic style jerk without the thrust from the hips and back as in the O style press.
The instructor says that he’s getting better results with the Press style than with the Jerk style. Curious, I’ve never seen an Olympic lifter press more than he can jerk. The more vertical jerk style seems much more efficient with more muscle involvement and safer for the back too since it isn’t using his torso as a whip.
Very interesting video, a bit to think about.
Mike, if it’s not too much to ask, could you consider wrangling a single bell KB C&J pointer video as well? It’d be great for those of us without access to equal weighted bells (plus those we train with).
Cheers.
Good video. I like ask some questions? Why they leave their elbow out of body in rack position? Why the stay bended knee in rack position?
Why they dont use hip-bump in jerk ? Why they dont use triple extension in pushing jerk up? Chek IKSFA pages and world champ Denis Vasiliev how he do long-cycle with 2 x 40kg about 50 reps.
Thank you for posting the video. I would like to see more. I like the break down in mechanics and would like to see more of that–when to coordinate the jerk/body/breath etc.
I’ve got the same VFF’s as Adam.
Thanks for all the great comments everyone!
As promised, part II is up right now for you!
Enjoy and thanks again
rock on
Mike T Nelson
Joe, VFFs rule!! Love them
rock on
Mike T Nelson
Thanks Gerry! New vid is up now so let us know what you think
Rock on
Mike T Nelson
Jake
The answer is that it comes down to what is best for YOUR body based on YOUR testing.
While bringing the elbow in may be more ideal based on physics (straighter line up), anatomically for that athlete (Adam or Dave here), it may not be best CURRENTLY (this can be from old injuries, movement issues, etc).
Everyone wants to FORCE athletes into a “perfect” position from day 1 and I think that is a bad idea. Gradually over time work towards a more physics based lifting (thanks to Frankie for that one).
Does that make sense?
Rock on and thanks for the questions
Mike T Nelson
Piers,
I will see what I can do. The same ideas apply, but make sure to test L and R each on their own. You may find one side is better than the other.
Rock on
Mike T Nelson
Gene,
Great observation. See the comment above about what is ideal at that time.
Dave has MUCH less time learning this move than Adam, so he will not be able to do it the same on the first try with a new technique!
At some point I will probably put up my first KB clean and jerk with doubles. Yikes. It looks like a push press gone bad!
The point is to get a bit better each day, based on biofeedback from YOUR body. YOUR body may not be even able to do some of the moves yet. Forcing it is a bad idea. Doing what you can, getting just a bit closer each day will get you there.
Work within your limits to learn that you have no limits –Frankie Faires
Also, Dave has a big background with the standard bar Olympic lifts, so he has many many more reps in that style—and it shows above.
The difference between a standard Oly jerk with a bar and with KBs is the number of reps. I have never seen an Oly bar athlete do many many reps in that style, where as with KBs and most starting can do 10 reps at a go and on up to 30, 40, 50 at once. Different lift for different goals.
Hope that helps
Thoughts?
Rock on
Mike T Nelson
Paul
It takes time. Many will watch this and go—ah, that is so easy. Then they try it and it is much harder than it looks.
Most of my KB clean and jerks still look more like a push press too, but they are getting better.
Keep testing the movement and if it tests well, keep working on it. Send a video if you need some pointers.
The key is practice!
Rock on
Mike T Nelson
Thanks Carolyn!
Awesome that you are using biofeedback—-what have been your results from it?
As mentioned above, make sure to test your left from your right when doing KB snatches. For awhile I was only doing them on my left side.
New vids are up
rock on
Mike T Nelson
Peter,
Nothing huge, but a bit more volume and tends to feel and test better for most, but feel free to test them in another position.
Rock on
Mike T Nelson
Joe
Awesome!
Yes, video is great and highly recommend it. Video one today and then again in 30 days and send them on in.
Nice work on the biofeedback via ROM–sweet!
Were you able to pick up the Grip n Rip DVDs? If not, huge bonuses this Thurs.
Thanks
Rock on
Mike T Nelson
Thanks Jim! Part 2 is up now
Rock on
Mike T Nelson
Dean, you Krazy Kiwi!
Awesome sounding program—brutal and effective—I like it.
Where are you at for snatches now? Did you get it on video?
Thanks for the great comment!
Rock on
Mike T Nelson
Matt,
thanks—try it for sure. Let us know how it goes and be sure to test it.
rock on
Mike T Nelson
Paul
Was it able to load again? I bought some new software that alllows me to compress the files more now, so it should be working better on these videos. Did it work ok for you?
To be honest, I don’t find a ton of need for most of the Z-Health that I learned. There are times that it still works, but the key is what is the minimally effective amount. Can you do it and get great results many times–yes of course. Do I feel it is the most time effective way–not currently.
Due to some eye and spine issues, I was doing a lot of mobility work a day and it definitely helped. Once I started testing ALL my exercises, set and reps (which does not take that long, shown on the Grip n Rip DVD), I do very minimal mobility work now. Perhaps 5 minutes a day at most and I was doing 30-45 min a day. And I get 1-4 personal records every time I go to the gym! Literally.
How do people learn? They learn by GROSS (large) movements first. Why would you start with FINE (mobility drills for joints like Z-Health)? Yes, it can work, but we should stay with how people/athletes learn most effectively—gross motor movements, so test their EXERCISES first!
Plus it is a hard sell to tell your new fat loss client that they need 3-5 wrist circles before they can touch a weight or sweat at all.
My bias is always towards the RESULT. People and athletes pay me for RESULTS (as they do any trainer).
My alliance is to ANY system that gets me results sooner, faster and more efficiently. While this may not help you make tons of friends in the industry since you are challenging what they believe and have invested in, for myself I believe it is best.
I currently feel that the direction the Movement is going in is by far the best system out there. Because this is a “competing” system I was not allowed to teach for Z-Health and I did not feel I could personally teach something one way when I did something different in practice. Again, people pay me money to teach them the most effective ways, period.
Thoughts?
Rock on
Mike T Nelson
Thanks David!
Let us know how it goes for sure! Great timing. Is it testing well for you?
I will help you out. Here is a post on it from April and compare it to now, what do you see?
http://www.adamtglass.com/2010/04/14/long-cycle-progress/
Rock on
Mike T Nelson
Tom,
Thanks man! See my previous response to Paul above. I will use whatever system gives myself and my athletes the best, fastest, safest results. End of story. Currently I think that the Movement is doing that in spades. While I know I am biased, I try really reallly hard not to be and evaluate it based on the data that I see and my results from experiments. Have I done every other system out there–nope, but I am testing tons of stuff each day.
Truth be told, it is hard to change. Very hard. Most will never change. I spent about $25,000 and an immense amount of time learning Z-Health to the highest level (first Master Trainer course and passed out right) and I am forever grateful for all that I have learned. I have stood on the shoulders of giants to see far. But at the end of the day, I find much faster results by testing everything as shown in the Grip and Rip DVDs and taught at the Movement Certification.
Since I truly believe this is the best way, I will probably not be really popular with other systems. That is their choice and life goes on. If others are open mind enough, I am sure we both can learn tons of things so please share!
My alliance is to the results though—always. It is not to a system that may deliver good results, no matter how vested I am in it. It is to a system that deliver outstanding results and every time I see someone using that system they better be better. If it works so well and they apply it, they WILL be better. EVERY ONE of them. Not just a few. I will only associate myself with the best as it is the fastest way to get better.
I will have a video coming up in a few weeks showing some Z-Health things that I learned in regards to shoulder function to help people “close the gap” to see how I ended up here.
Rock on
Mike T Nelson
Good stuff Gareth! Let us know how it goes.
How has the biofeedback testing been going for you? I owe you an email today too
Rock on
Mike T Nelson
John,
You must be here in MN then, right? Nice! So you know Ron, correct?
Best bet is to test it and take a video
Rock on
Mike T Nelson
Demond,
The KB snatch video is up!
Rick, Iz –thanks!!
Rock on
Mike T Nelson
Dr. Steve
It is similar and more like an Oly lifter than most GS athletes in my opinion.
Yes, this can be great for shoulder and t-spine mobility.
Rock on
Mike T Nelson
REPLY TO: Thanks David!
Let us know how it goes for sure! Great timing. Is it testing well for you?
I will help you out. Here is a post on it from April and compare it to now, what do you see?
http://www.adamtglass.com/2010/04/14/long-cycle-progress/
–
Mike,
Yes, it is testing well. And it’s rapidly become a favorite!
I notice that his heels are now staying planted on the floor, and there is much more t-spine extension.
An interesting thing: When doing KB LC on Friday, I was doing 35lbs for 3 sets of 3. But then on Monday I used 44lbs (goblet) for 4 sets of 3 (less density). Felt kinda the same both mornings following the workout. Maybe I was tired Fri and didn’t notice or it could be that I’m new to KB LC.
David
Hey Mike,
Biofeedback has been going brilliant. Last 3 months I have made more progress than in last 3 years doing MAT, Z-health and NASM corrective work. Body loves to deadlift and Bench 3-5 x a week, my T-spine has never been so good as a result.
Hey Mike
thanks for the reply. got the video to play loved it. thanks for answering the z question. after getting r&i z certs i was hesitant to order gnr but im in tomorrow at noon. thanks again
Biofeedback tells you what is good position? Perhaps,but should you try to learn basic mecanic of lifts?? Ihave trying rack position for 3½ year.
And I dont get my elbows to iliums. But I found some steady place in my belly,to used my whole power to lift.I have work with my flexibity/mobility in daily basic many years. It takes time,because I have many injuries from martial arts!
In girevoy sport,there is many different way to do rack position.But all are doing somekind rack! If you try 10 minute set whitout rack,it doesnt work for sure!
David,
1) yes
2) I am a bit confused by your question. You did KB LC one day and then Goblet squats the next, but did more volume on Goblet squats? Sounds good to me!
Rock on
Mike T Nelson
Thanks for the great feedback Gareth!
Awesome work!!
Rock on
Mike T Nelson
Thanks Paul!!
Rock on
Mike T Nelson
I’m sorry for the confusion, Mike. I thought goblet meant using more than one kettlebell in a single hand. That’s what I did (KB LC w/ 35kb and 9kb in one hand).
David
Gareth!
Thanks again for the kind words and glad it is going so well for you!
rock on
Mike T Nelson
Thanks again Paul. Check your email for an Aweber sign up form and once you confirm that, the bonus items will be sent to you.
rock on
Mike T Nelson
David,
Ahhh, keep us updated!
rock on
Mike T Nelson