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Olympiccompound

KB LONG CYCLE

Spartan Standard — 300WOD helmet mark

KB clean + press repeated continuously. The most demanding kettlebell sport movement.

OFFICIAL 300WOD TUTORIAL

300WOD helmet mark

Official 300WOD Tutorial

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300WOD on YouTube

HOW TO PERFORM

  1. 1

    Clean the kettlebell(s) to the rack position.

  2. 2

    Press overhead to full lockout.

  3. 3

    Lower back to the rack.

  4. 4

    Lower to the swing and clean again.

  5. 5

    Repeat continuously.

THE STANDARD

Clean and press completed each rep. Full lockout overhead. Continuous movement.

COACHING CUES

Clean then press each repFull lockout overheadEfficient rack position

COMMON MISTAKES

  • Pressing without a clean each rep.

  • Not locking out overhead.

SCALING / SUBSTITUTIONS

  • KB clean and KB press as separate movements.

  • Reduce weight.

300WOD APPLICATION

The KB long cycle is an Elite and Spartan kettlebell sport movement.

RELATED EXERCISES

KB Clean
Olympic
KB Press
Push
KB Snatch
Olympic

MOVEMENT DETAILS

Movement Category
Olympic
Movement Type
compound
Equipment
Kettlebell
Primary Muscles
GlutesHamstringsAnterior DeltoidsTriceps
Secondary Muscles
QuadricepsTrapeziusAbs / Core
Standards
Foundation
Hoplite
Elite
Spartan
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