A Kettlebell Long Cycle Primer
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- เผยแพร่เมื่อ 2 เม.ย. 2021
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What workout gear do you use?
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you're a legendary teacher and motivator
Hey Mark, I'd still love to see a post-KB workout stretching video when you get a chance. Keep up the wonderful work.
Ideally a follow along video. That would be awesome! Thanks for the great content!
Me too. I'm up to 17 sets 16kg snatch 5/5 emom and I've been trying to do 4 days a week on a heavy / light schedule with C&P, squats and swings, but as all the set counts are all going up, I've had days where I've been very stiff and sore. For now I've backed off, but feel there's a piece missing. I don't know how to stretch, what to stretch, after a given workout.
Same boat. I stretch a little after my workouts but not nearly what I should be doing.
Precision Movement - Eric Wong has great content geared towards mobility/rehab. Used his channel to recover from an injury that took me the better part of a year and now Marks channel to workout smarter and not get injured again to begin with 😅 checkout ' ROM Coach ' app on ios or android 👍
+1 for this
Have been waiting a long time for your input on soft style. Thank you.
Me also on both styles
Best kettlebell instructor, hands down. Thanks Mark.
Agree. And big props for keeping his clothes on too! Hear that Jeff Cavalier....strong is the new big.
@@ejay1474 lol
@@ejay1474 His clothes are too damn cool to remove...it's not totally my personal style, but Mark can freaking dress. I love that strong is the new big, I'm 47 & have (5) kids from 22 -- 9, & I'm still the physical alpha amongst them all because of kettlebell training.
Thanks for all these great videos!
You're the man, Mark! Thanks for sharing.
So clear and simple, thanks.
Great teaching, thank you!
These outside videos are great!
Great video. 👍🏾
Thank you ,Mark
Thank you !!!
When is the app going to be available?
Glad to see this video as I've been wondering how all the individual moves you show can be combined into a long (20-30 min) workout. I'm limited to only a few lighter weights too. Thanks.
Morning, just wondering if you monitor heart rate during your long cycle “marathon” sessions and if so is there a (percentage of max) ceiling cut off or range you stay between?
Shoot the app, Mark!! Can't wait anymore, dude...
The Kettlebell Professor
Could you comment Mark: by finishing with a jerk rather than a strict press it seems we are taking a lot load off the shoulder and transferring it to the lower body. In very heavy Olympic lifting this is a must because humans just cant press overhead 2X++ body weight without some momentum and motion shortening. But in the range of 20-32kg bells we can do. What then is the upside of jerking the bell, in terms of shoulder strength development?
Press is better for muscle development. Numbers are much lower. Jerk allows you to endure for a high number of reps by sharing the load. Kettlebells shine in endurance training.
Another Great Video, Thank you Professor Wildman !
I am very interested in the footwear you choose,
the reason being is that I have foot pain, platers fasciitis, arthritis in the my big toes, ect ..
I also prefer to exercise out doors.
I do barefoot training, but like and prefer to have shoes / boots on.
I would like to suggest that you do a video on your choice of footwear,
not a brand specifically but the specifications that you think make a good kettle-belling / exercise outdoors (like in your videos) shoe /boot.
Thanks !
Hello :) May I answer your thoughts and questions?
I guess these boots are made by dolomite. Which are really high quality. Especially when they comes with grip by vibram. One of the best.
When you want to make your training barefoot but you are outside and the underground is maybe not that comfortable you can watch out for barefoot shoes.
There are a lot of companies. In the US and Europe for sure. For less shipping costs it's good to find some in your area. These shoes are high priced in general.
You also can find barefoot shoes/ boots for hiking. They still have a bigger toe box and thin sole but more grip.
Just one brand for example is Vivobarefoot. I have another favourite. But I don't know where you are living.
There is already a video uploaded about training & shoes, when barefoot is not possible.
Greetings ☀️
I love 5.11 recon boots but they are no longer made. I’m wearing these Dolomites because they are gore Tex and it’s been going back and forth between desert and snow field for the last month.
There are now some barefoot 8” desert boots I have on order but they haven’t shown up.
Wide toe box is what I look for, but I also prefer hunting or military boots, just because they are designed to be durable off trail. Most barefoot trainers are NOT designed for off trail.
@@stefanienia3914 very insightful and helpful thank you !
@@MarkWildman Gotcha ! Very helpful I will use that information as a guide as I consider my next boot purchase. Thank you!
Any updates on the beta group for the app?? Great stuff. Thank you.
i am not supposed to talk about it. but.... stay tuned
@@MarkWildman will do!
Hi Mark, how do you typically integrate the long cycle into a weekly program? Could it work as a substitute for the clean and press in the Tetris approach discussed in your earlier videos?
Yes
thanks Mark!
Is it a good idea?. Starting with hard as you get tired switch to soft style.
i do. i put in about 10 min of various hard style clean and press into my long workouts. going to half kneeling will remove your ability to cheat.
@@MarkWildman So how do you usually structure your long cycle workouts then? You just do one continuous 30-minute set, starting with hard style clean and press and then switching to clean and jerk during the course of the set?
💥🎯
Any plans on doing one on the hard style meaning :strenght aerobics by brett jones?
from 2009? i hadn't considered it. i'll have to look up that idea again. i think i saw him talk about it in maybe 08. is that the double hard style jerk and long cycle for 20 reps program
@@MarkWildman I'm not sure if it's 2009. No. It's a combination of basic kettlebell movements : clean, press, snatch, squat, etc. and you pick a few of them lets say 3: clean, squat, press. You do each one of them in this order and that's 1 set. You set the bell down, rest, breath etc and restart on the other side and you keep going for 20-30-40+ mins with actually having a strict rest time. The goal is to get strong while improving "cardio" by staying into that z2 HR range. Look up his Instagram, hiw training has been strength aerobics for the past year probably. I was just curious on your thoughts about it and its effectiveness for gpp foe the general athlete.
Thx!
I haven’t used that technique in awhile. But it’s fantastic. Requires less.... refinement. And you can push big weights. .... ok. I should make a video
From a benefit perspective, is there really a difference between the jerk and doing a push press? Your demo of the jerk is fantastic, but most of the people I watch long cycle look like they might as well be doing push presses.
You'll get way more endurance with the jerk vs pushpress. The jerk employs a second dip allowing your body to get under the weight and lock out the arm without any pressing. As an example, Kettlebell sport two-arm or one arm LC is 10 mins (or 30 and 60 for marathon) Vs only pentathlon has the pushpress and it's 6 minutes multi switch. 🙂
@@chrisdenning8905 That makes sense. I feel like for my purposes though doing 6 minutes with multi-switches sounds a lot more interesting and well rounded when in the scope of a pentathlon.
I mostly use KB to train for hockey, so I'm not sure if LC is really the best vehicle vs doing a range of things and then sport specific skill work.
Is there a similar workout to KB C&J for clubs?
Not exactly. But mills are the equivalent of snatches. Some people equate swipe to jerk but it’s totally different in my mind.
With the Club, 2 Hand Clean to Order Position + Torch Press (a 45 degree angle press, give or take) is pretty close. More similar to KB Clean & Press though. The thing is while a Kettlebell is both a swinging and lifting implement, the Club is almost completely a swinging implement - it doesn’t do lifting very well.
Is this in Colorado?
This is cali. But it does look like western Colorado
I know we are talking about kettlebells...but how about that Fashion! Mark! Where can I get that jacket!?
I think he said he made it himself!
WHAT! lol that's what's up
it was an east german work shirt. look up german rain camo. shirt cost me maybe 10$. dart the sides. 2 darts in the back. then mark the waist for correct height. this went above my cowboy belt so it was out of the way of a draw. then use the cut off from the bottom to extend the sleeves. i think mine are 38. use left over fabric to reinforce the collar. i make my collars always stand up because i hate getting a sunburn line on the back of my neck when im working. whole thing should take less than 5 hours depending on how annoying your machine is
Coach I’m 2 weeks post achilles surgery and it’s driving me crazy not being able to do my daily kb routines. I miss it man.
after therapy. start with single arm club for a few months. the overall load is lighter, and the achilles demand is less. its how i rebuilt after my knee surgeries. do the long progression. that thing is gonna keep you on skill work for 6 months, luckily the single arm program is like.... 2 years long.
@@MarkWildman thank you, for the advice!!
After spending some time trying to emulate MW Clean & Press technique this seems almost ragged.
My perception of MW Clean & Press is one continuous effort in which the kb is smoothly controlled, the kb is brought to the shoulder without banging onto the wrist, moves overhead to locked-out elbow then back down with force, but fluidly.
This seems more jarring.
MW is explaining how to do the movement and as such is over-emphasizing them so you can see where to put the emphasis. Watch someone like Denis Vasilev do Long Cycle. His movements are so fluid he is like a machine, but he is hard to copy because he has "greased the groove" for years.
@@ralphnevill6171 I see your point about overemphasis.
I took a look at Vasilev. Maybe it is because it is with 2 kbs, but it seemed more complicated than the MW Clean & Press where he translates a straight arm pendulum propelled by hip snap into an articulation around the forearm axis to rack position then press to lock out. I guess it is called "hard", but it seems a lot less acutely stressful.
double long cycle in high level competition is truly brutal. most normal western strong people have a really really hard time getting the spinal movement adaptations like the eastern guys have because we all start way way way later in life. their movement is crazy well adapted. essentially think of them as having a work capacity adaptation for load, they are essentially the ballet dancers of work capacity. but just like ballet. its hard to mimic those levels of adaptation later in life.
Why is it called long cycle??
Because you do It for 10 minutes without stopping
It's two movements together--clean and jerk (or press, or push press). It's not because it's done for 10 minutes in competition. All three kettlebell competition lifts (long cycle, snatch, and jerk) are done in 10 minute sets.
Pro tip: perform all exercises in the desert, fully clothed in long sleeves and pants.
Tell me you’ve never been to the desert without telling me you’ve never been to the desert.
There’s snow just off camera
Curious about the weight of the KB?
The one he's using is 16kg (35lb). Yellow is the color code for that weight. If you see green, it's 24kg (53lb), and if you see red, it's 32kg (70lb). Those are the three most common.
Softstyle seems...hard. Explains the hardstyle hate.
most really strong people who come from western training have an extremely stable spine from all the heavy lifting. this makes it incredibly difficult to adapt to soft style for many people. im not great at it because of the really heavy club adaptations i have.
strength is stability. or at least in western training. hard style is great for western people. then i say move to clubs to get a more mobile spine, every athlete can adapt to club work. but... not every athlete will or will choose to adapt to pure kettlebell competition style.
@@MarkWildman that makes sense. Maximum efficiency and maximum training benefit are different animals, and I guess what I'm learning is Kettlebell sport is exactly that--a sport. Not everybody wants a high score.
You are very correct. Competition is a long long brutal road. Hard style is much easier to get results from faster
50 every day
y is blud in the middle of nowhere T.T
As a younger man, it was hard style all day long...but I have to be honest here, as I've aged it's certainly transitioned into soft style. What...this is a kettlebell video??
Not a fan of the short jacket
Dude, appreciate you but you're making a mish-mash of kettlebell sport and kettlebell fitness. Do whatever content you want, sure, but you're giving people old outdated cues, inaccurate information and you're propagating this BS about there being such a thing as "softstyle" as opposed to hardstyle.
I’ve literally said repeatedly that is old training and that new stuff is drastically different.
. And there is a difference. And yes it’s a mishmash. I’ve said that probably 100 times. Don’t like it? Don’t watch it
@@MarkWildman @Mark Wildman like I said, appreciate your content, probably missed the parts where you mentioned it was old stuff, if you mentioned that then sorry for making you reiterate it.
Anyway, hope you did not take offense, as I just wanted to mention the things that bothered me. Not all comments have to be "oh you're fabulous, you're awesome", right :)? Have a great week, man ✌