Fabio Zonin

A great way to reestablish the tightness for the jerk is re-cleaning kettlebells before each jerk: the so-called “long cycle clean-and-jerks” or simply “long cycles.”

The long cycle, while being even more brutal than the jerk alone, happens to be safer because it keeps “reloading” your muscles. It is harder to generate leg drive from a wider stance; deal with it.

Long cycles are as hard as exercises get, due to the heavy weights and a long distance the bells have to travel. Vorobyev (1978) has investigated the energy expenditure in different lifts and exercises practiced by weightlifters: snatches, C&Js, presses, power cleans, back and front squats, etc. He found C&Js to be the most energetically demanding. Peary Rader knew it a quarter of a century earlier: “If you think a heavy squat program is work just try high reps “puff and pant” clean and jerks. The clean and jerk involves nearly every muscle in the body—more so than any other exercise we know of.”

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