![clean and jerk clean and jerk](https://www.crossfit.com/wp-content/uploads/2020/07/10085454/HangClean_PushJerk5.png)
This is the best way to develop your overall clean technique. As the kettlebells land on your bicep-forearm, you should absorb the shock by letting some air out and dipping your knees slightly under.The two kettlebell clean should be practiced as a skill exercise in 1-2 sets of 8-10 reps just before your main clean and jerk workout.As the kettlebells come around the sides of the hands make sure to catch them with the handles resting on the heel of the palms.Simply tame the arc by keeping the elbows close to the body. Do not pull the kettlebells up with the biceps. When the kettlebells are completely behind your legs and the hamstrings are slightly stretched, squeeze your glutes and snap the hips forward explosively.The torso folds down to approximately a 45-degree angle and the kettlebells go just behind the hamstrings. Actively pull your torso down with your hip flexor muscles to facilitate the swing back. Allow both kettlebells to completely swing back behind the hamstrings.Think of pushing yourself away from the kettlebells and flare the elbows out slightly.
#Clean and jerk how to
What is efficient clean technique? This is how to lower the kettlebells from the chest and perform the clean in the long cycle: The lift consists of three parts: the clean, the rack, and the jerk, also referred to as the beginning, the middle and the end. Therefore you must learn how to breathe and how and when to rest. To be successful at this style of competition you must become an expert at energy management. The Long Cycle is usually contested by itself, at a strictly Long Cycle competition. Most likely you will be sucking wind after completing a high rep set, so walk around for a few minutes until your breathing returns to somewhat normal. Repeat this cycle over and over as often as desired or until you can no longer jerk the kettlebells. Next, lower them down to arms length by swinging them between you legs and clean them back to your chest before attempting the next jerk. Clean two kettlebells from below your waist up to your chest.
![clean and jerk clean and jerk](https://i.ytimg.com/vi/ClewepBc4EQ/maxresdefault.jpg)
The two-kettlebell clean and jerk, otherwise known as the Long Cycle, is performed in the following manner. It is one of the most difficult and complete exercises in kettlebell sport. Also you will really build up your cardiovascular system as well. This is a total body exercise that works your glutes, back, legs, arms and shoulders. This is one of the most effective exercises you can do to increase your functional work capacity and your overall physical endurance.
![clean and jerk clean and jerk](https://www.crossfit.com/wp-content/uploads/2019/05/20155445/Clean-and-Jerk-2-Row.png)
The Two Kettlebell Long Cycle Clean-and-Jerk