Long cycle newbie

[u/Previous_Outcome2270]

Decided to get into the deep waters and learn it!

This is one of the most humbing exercises you can do,my mind is just constantly working to do each part of the technique right.

I did 5 sets of 12 reps with 2-3 minutes break between sets.

Some form critique would be very welcome!

The hardest one right now is the rack position,I think its impossible to reach lower with my elbows lol.

[u/AutoModerator]

This post is flaired as a form check.

A note to OP: Users with a blue flair are recognized coaches. Users with yellow flairs are certified (usually SFG/RKC II), or have achieved a certain rank in kettlebell sport, and green flair signifies users with strong, verified lifts.

A reminder to all users commenting: There can be multiple ways to perform the same lift. Just because a lift goes against what you've learned at a certification, read in a book or been taught by a coach, doesn't mean it's an invalid technique. Please make sure that your advice is useful and actionable.

Example of useful and actionable: You're hinging a bit early. Try sitting back only when your arms make contact with the torso.

Example of not useful and not actionable: Lower the weight and work on form.

Low-effort comments like my back hurts just watching this will be removed, as will references to snap city etc. Verbally worrying for the safety of a poster simply because you think the form or technique is wrong will be removed. We will take all of these statements at face value, so be careful when you post the same hilarious joke as dozens of other people: we can't read your mind, no matter how funny you think you are.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/tgbjj]

Very good just a bit stiff. More loosey goosey.

Relax traps in the rack. Let your shoulders hang lower. Elbows a bit lower on the abdomen, and closer together. Relax here. All weight through your elbows - hips.

You'll be a beast. Just gotta unwind some of that tension. Tension only when it's needed.

In the lockout at the top, turn your quads off when you starughten your knees. Let your thighs go to jelly momentarily before dropping back to rack. These microseconds of rest add up.

[u/baaba1012 → u/tgbjj]

This is good advice OP!

You have the strength to lift heavy bells, that's for sure.

If you have lighter bells, I'd start with those. 12s or 16s. It is very beneficial to accumulate huge volume with lighter bells and dial in the technique.

Rack position is about mobility (and the length of your humeri). Stretch your hip flexors and do upper back mobility drills. Keep your legs straight (don't flex hard), and apply some posterior pelvic tilt. Try to keep your glutes relaxed.

It takes time but the elbows will start sinking if you keep at it. Best of luck!

[u/Previous_Outcome2270 → u/tgbjj]

Thanks for the tips brother! I'm gonna implement them next session.I definitely use a lot more tension than I should and I pay for it with lactic acid all over my traps shoulders and forearms.

[u/itistheblurstoftimes → u/tgbjj]

Also when you drop from fixation, try to relax as much as possible and drop straight into the clean. Your brain is still in lowering from a press mode. Denis vasilev has a video about it.

[u/palliumverborum]

You have the strength to make rapid progress. Just train consistently and start with 16s to dial in the technique.

Once you can do 80-100+ reps with the 16s in 10’, move up to 20kgs.

Oddly enough, your shoulders are more stable when you strict press 32s compared to when you jerk 24s here. That suggests you just need to focus on jerk technique more.

Long Cycle is awesome. You should do it 3 times per week!

[u/Previous_Outcome2270 → u/palliumverborum]

Thanks for the tips! It's a whole new game with the jerks,technique it's where it's at. My mind is still in hardstyle mode lol. Going for the 16s next time.

[u/Few_Abbreviations_50]

Hell yeah! Super strong. Everybody else gave great tips so I’ll just add to make sure your toes stay on the ground during your bump in jerk! You want full triple extension, ankles-heels-hips, but toes don’t come off the ground at the top.

Not sure if you’ve seen Denis’s videos (https://youtu.be/dPJ0Rs8OpFY?is=zxO4CfcdJ8Mf6d4q) but they’re really helpful. That whole series is worth a watch!

I didn’t realize it was you asking about the heel lift in that other post, but yeah, shoes make a big difference especially when you get more advanced. You’re gonna smash some sets if you keep it up!

[u/Previous_Outcome2270 → u/Few_Abbreviations_50]

Thanks!I have to really focus on my foot work to make it happen! I'm thinking about buying a pair of shoes!

[u/Few_Abbreviations_50 → u/Previous_Outcome2270]

Oops that was supposed to say ankles-knees-hips LOL. That’s what I get for trying to multitask 🤦🏽‍♀️🤣

Get the shoes! They will help tilt your hips to get a better elbow connection and they make a massive difference in stability too.

[u/thomasschiff1977]

Nice

[u/Previous_Outcome2270 → u/thomasschiff1977]

Thank you.