10 minute long cycle → kettlebell sport

The 10 Minute Long Cycle: My First

I’ve completed my first 10 minute long cycle! I’ve been training with kettlebells for ages, and done clean and jerks many times, what I’ve never done before is complete a 10 minute long cycle. I started a couple of weeks ago with two 16kg, nothing compared to what the athletes in GS use. I had to put the kettlebells down at least 3 times the first try, I almost got to setting them down only twice the second time, but no cigar.

Anna suggested I go down in weight, of course the man I am, I was too proud to do it, but then I thought why not, so I listened to Anna, and I completed my first full 10 minute long cycle.

A couple of things I’ve learned since starting long cycles:

  • It’s a mental game, the brain wants to give in before the body does.
  • Ten minutes doesn’t sound very long, but it is when you have to keep the bells from the ground.
  • I prefer not to look at the clock, as it plays with my mind.
  • I can’t be counting reps.
  • Finding the right pace is important.
  • Can’t breath in racking? Start your next rep.
  • Try resting in overhead lockout and breathe.
  • It’s ok to clank the bells together, focus on reps.
  • I get a better lockout pushing the head slightly forward.
  • It also helps to pull the bells closer together above my head.
  • Leg drive is crucial.
  • Proper racking for efficient power transfer is crucial.
  • Lower back is the highest risk area for injury.
  • Bracing the core muscles upon each rep is vital.
  • The foundation for clean and jerk is;
    • swing
    • clean
    • push press
  • Minimum requirements are;
    • strong core
    • shoulder range of motion
  • Top athletes have;
    • Mental toughness
    • Coordination
    • Endurance
    • Strength

I love the long cycle, but my way, the caveman way!

  • No shoes
  • No shirt
  • No wrist guards
  • No belt

I dream of one day having caveman kettelbell sport, I know, it’s crazy, it’s absurd but that’s me …


Watch the video on how to find your racking position below.



Subscribe to our newsletter

By checking this box, you confirm that you have read and are agreeing to our terms of use regarding the storage of the data submitted through this form.