Long cycle push of two weights

CrossFit uses complex coordination exercises, borrowed mainly from sports such as weightlifting, artistic gymnastics, athletics, powerlifting, and kettlebell lifting. One of these exercises today will be discussed - pushing two weights in a long cycle (Double Kettlebell Long Cycle).

Before proceeding to the description of the technique, it is required to say the following: before incorporating the described movement into your complexes, you must carefully learn it, i.e. master each element of the movement with small weights, learn the whole movement, again with small weights, gradually master the exercise with a working weight for yourself, and only after that use it as part of the complexes!

Exercise technique

It is advisable to present the push for a long cycle in the form of two phases: directly pushing two weights from the chest and taking the kettlebells in the hanging position on straight arms, followed by taking them on the chest.

This short video clearly demonstrates the main positions of an athlete when pushing kettlebells in a long cycle:

Lowering weights to the chest

Traditionally, the exercise technique is considered from the moment the kettlebells are lowered onto the chest: hands relax, weights are taken on the chest under the influence of gravity. When we take kettlebells on the chest, you need to do the following:

• bend your knees slightly, cushioning the load on the hip and knee joints;
• slightly tilt the body back, thereby absorbing the load on the lower back.

An important point: it is optimal from the point of view of performing the greatest number of movements, lowering your arms, to rest your elbows on the crests of the iliac bones - with a higher fixation of the shells, in the chest area, you will block your breathing.

Lowering weights to the hanging position

The next stage is a direct continuation of the lowering onto the chest. With the body, as it were, we push the weights away from the chest, without spreading our arms. At the same time, under the weight of the burden, we move the body forward after the weights, while slightly bending the knee joints. To the level of the waist, the hands should be relaxed; at the moment of leaving the weight between the thighs, it is necessary to unfold the hands so that your thumbs point forward and upward - this will prevent the arms of the kettlebells from turning in the palms and the fingers fatigue quickly.

Kettlebell swing back

The back swing of the kettlebells just begins with the fact that we unrolled the brushes as mentioned above. At the same time, the forearms touch the abdomen, we leave the body forward due to bending in the hip and knee joints, it is recommended to keep the lower back bent and fixed. The extreme position of the kettlebell behind the back is called the "back dead center".

Undermining

Undermining is the stage of the exercise when inertial acceleration is given to the weights, due to which the projectile is directly ejected. By extending the joints of the legs, as well as adding the hips to the forearms, we bring the kettlebells to approximately eye level and proceed to the final stage of the exercise.

Throwing weights on the chest: when the kettlebells reach a given point, the arms move forward a little, as if pushing between the arches of the shells, and the elbows bend, so the weight of the weights is distributed between the shoulder and forearm, the elbows rest against the crests of the iliac bones.

Push

The push is carried out due to the powerful fused extension of the legs and joints of the hands - the impulse to the projectile is set when the knee and hip joints are extended, the better this movement is worked out, the less load falls on the muscles of the arms and upper shoulder girdle and, accordingly, the more repetitions of a given exercise you can to do.

It is advisable to learn the exercise in parts, according to the way described above.

An important point! Breathing is carried out continuously throughout the exercise! Long breath holdings should not be allowed!

Training program

The set below is suitable for athletes with some experience in kettlebell lifting who want to increase their results in the clean and jerk of two kettlebells. It is also great for preparing for a competition.

For successful training, it is desirable to have the following set of weights: 16, 20, 22, 24, 26, 28 kg. As a last resort, you can use dumbbells.

6 weeks program:

You can also download this program from the link.

An important point is the pace of the kettlebell push. If you want to achieve the result 24 for 100 times, then 16 kg - 14-16 times / minute, 20 kg - 12-14 r / m, 24 kg - 10-12 r / m, 26 kg - 8-10 r / m , 28 kg - 6-8 r / m.

You can watch the correct breathing technique in the following video:

Crossfit complexes

Crossfit complexes, where the push of two kettlebells for a long cycle is used:

Watch the video: Long Cycle Ladder Workout (December 2024).