Best Kettlebell Exercise - Single Long Cycle by Pavel Tsatsouline
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- čas přidán 5. 01. 2021
- Kettlebell SINGLE LONG CYCLE
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This kettlebell single long cycle is the best overall exercise for your entire body.
Pavel Tsatsouline is a former Russian special forces strength trainer and the man credited with bringing kettlebells to America in the late 90's. This is an excerpt from KETTLEBELLS STRONGFIRST available from EffectiveStrengthAndConditioning.com.
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Lol I thought they editted this video so that you see Pavel perform the move while Pavel is watching. Turns out they are two seperate people. Good excersize though and great explanation
When you take DMT and swing kettlebells like a hockey playing monke....
10/10 best video on youtube if they did that
I want to see Patel yelling at Patel calling him(self) an out of shape ‘sissy.’ Future victory for him. 🤘🏾
I thought the same too 😁😁😁
Bro 😂
Do I have to shave my head to join your organisation?
Good to learn from this precise movement 👍
Awesome! Love those single kettlebell workouts.
😀👍
we need more of this content
thank you
hit the bell then to not miss out on the next ones!
Watching that routine, it's like macho ballet. Powerful, and the precision makes it graceful.
Glad you enjoy it! 😀
Early in life I loved weightlifting. Eventually i had to do a radical change but really enjoyed the benefits of yoga. Studying from Pavel has allowed me to sort of make a full circle of reincorporating weight (kettlebells) integrating yoga concepts of body mechanics, posture, flexibility, and breath.
Kettlebell jerk look easy, but get me exhausted. There're little videos of kettlebell jerk in hardstyle. I hope these will be posted.
Is it incorrect or less effective to alternate sides on each rep?
I’m just learning but is the demonstrator have his hand inserted incorrectly? He’s not gripping at the corner of the handle like other videos are instructing.
Thanks for the demo and the explanation. But is the clean and jerk preferable to the clean and press? If so, why?
Would like to know this as well ...
Pat Flynn has a great albeit old video explaining the different benefits between clean and press, clean and push press (thruster), clean and jerk. Cheers.
@@ignacionava8699 Cheers for that, will look it up...
If you strict press the kb then the exercise will be limited by your shoulder strength. The jerk allows you to use a heavier weight and increase the overall intensity of the exercise. In the end I guess it depends what your goal is.
One advantage of the clean and jerk is that due to the contribution of the legs you can jerk a heavier bell overhead than you can press strictly.
This places a greater overall stress on the body abs will have the benefit of also improving your press to a certain degree.
Whenever you can find an exercise that allows you to safely handle a heavier weight for more reps, you’ve found a winner.
I have a question. I do the clean and press often, but that doesn't appear to involve the same amount of hip drive as the clean and jerk. Would you say that the clean and jerk is preferable because of that fact? Thanks in advance.
i don't actually do it but to me it seems like it depends on what you want to achieve. if you want to move maximum weight i think clean and jerk is almost necessary
Does Pavel have a training routine for this exercise?
Search for rites of passage from enter the kettlebell
On the Strongfirst website, there is an article which contains the protocol. It's a very recent article. It's called "Best All Around Training Method Ever"
Why does he squat to catch after her thrust over head and after he catches it in rack position? Is that to put load on the hips?
The jerk, as opposed to the press or push press, is a thrust to triple extension to make the weight float and catching it on a straight arm in a squat or split stance by dropping under it. It's a way to get heavy weights overhead when they are to heavy to press or push press.
Mr Pavel and his clone. Great video.
😂😂😂😂😂😂
Hello, I've been using kettlebells for the last two years with great results. My Personal Trainer emphasizes how to breathe. I noticed that this man in the video and in most of Pavel's videos is breathing with short precise breaths; for each move one quick breath in then a few seconds later a quick breath out. Can someone explain that more in detail for me?
It’s called “breathing behind the shield,” what you do is essentially take a short breath in, clean the bell and as it lands in the rack you exhale while keeping the core, glutes and legs tight. Then as you do the jerk, you do the same thing. Short inhale as you start the rep, short exhale as you finish, keeping everything tight. Same principle applies to swings, get ups, strict press, snatch, etc. This type of breath control will help with core and back stability and better control of your heart rate.
@@davobard 🐐
should the weight of the kettlebell change due to the weight of the person? is there an optimum weight for an average 70 kg person, for example?
Yes, and he goes more in depth about it on the ebook that comes with the videos! He gives a full chart of weights and stuff and workout guide.
@@StrongAndFitCourses oh thanks, but I don't know, what videos and what ebook? there is this kind of old "Power to the People", did you mean that or sth else?
@@ihsanzemzeM effectivestrengthandconditioning.com/collections/new-releases/products/kettlebells-strong-first-by-pavel-tsatsouline click on that link and you will find the digital DVD and ebook to be bought.
Can you explain the A+A protocol with double kettlebells? Is it one cycle (1-3 C+J) at the top of every minute or every 30 seconds like the single kettlebell? Is it also for 30min?
It would still be every 30 seconds, and you would still work up to 30 minutes. But remember, it's not 30 minutes. It's until you fail the talk test, working your way up to 30 minutes
@@EdwardsNH perfect, thanks!
Pavel, i know you endorse mono kb work a lot. In the Quick and the Dead you emphasize mono kb for the anti rotation reflexive strength. How come here you’re saying double kb is better?
🇮🇹🇮🇹💣💥🎉☝️ Grande
🤗
I pulled my back muscle recently. Can’t seem to heal right. I think it’s cause I stopped working out and sit all day at my desk job. Will this working still be okay? And thank you pavel for the hard work
Start with light swings and gets ups. Stretch and take your time. If it’s something really serious get looked at by a doctor.
Give yourself plenty of rest in between workouts at first too, let those muscles recover. It might take a bit for you to get back to where you where before issue. Be patient.
@@Sam-vk8xd Good info. Advice.
@@leatherneck5050 I believe that if you continue training the peripherals eventually the problematic area will follow...
gently,with respect,but constantly...
it always works for me...
Maybe. Keep working on body weight stuff. Core work. From supine work on posterior pelvic tilt to activate transverse abdominus which will stabilize lumbar spine. Dead bug is a good one. Then while in supine still glute bridges. When your deep core gets stronger you can do planks. I’ve heard Pavel endorse a “hard styled” plank where you, of course, focus on form, perfect alignment, then contract everything super hard for 10 seconds.
Okay, who else thought he doubled himself in this video?
How long is considered a long cycle ?
The clean and jerk combo is called long cycle. Duration and weight is all different depending on your goals.
Anyone more fells a terrible upper back pain the day after doing this exercise? I can't even sleep well.
So now you guys finally discovered it's OK lift the heels on the jerk?
😄😄😄
Well, I do my kettlebell challenge:
10.000 swings without kettlebell - very strengthen - only with the left arm.
Wednesday 2.000
Thursday. 2.400
Friday. 700
Saturday. 1.100 till 6 o clock a. m. , today.
Oh, oh, my body ...
I loose overweight!❤😂
Breathing pattern and rack position are inappropriate for long cycle and places the weight in the spine rather than dispersal. The failure to insert the hand rather than gripping the handle is deletrious to the elbow joint. Jerk is explosive rather than whatever I am seeing here
you are absolutely correct
I c
I can do that with a barbell and not break my wrist.
I definitely have the jerk down. Believe me.
😄🤣😅🤣🤣
I love to do the long cycle, but I don’t let the kettlebell swing down that low. It looks as if it’s going to stress your back like that
As long as you hinge it won’t.
Do ketllebellers ever use their left arm for anything?
Why are Pavel's legs spread apart so much when he's standing. Oh yeah ... to compensate.
Pavel is looking frail and weaker these days. After all, he's had 9 elbow surgeries due to the destructive nature of kettlebells on the joints. Don't waste your time and connective tissue on this stuff, people. Train with barbells and bodyweight.
Lol
@@amaladnan5522 It's true what did he say?