You might think I’m talking about GPP – General Physical
You might think I’m talking about working tendon, joint,
and other connective tissue strength.
You might even think I’m talking about working on your
All these things are good, right, and necessary, but they’re
not what I have in mind.
What I’m talking about is something much deeper, much
bigger, and in the long run has a much bigger effect on
your body and how easily you get and stay lean.
– How well and how effortlessly you move (or don’t)
– Your “tissue quality”
– Your muscle compensations and movement dysfunctions
All of which determine the efficiency of how well your muscles
That is to say – how much energy they use and when.
Here’s some other interesting “stuff:”
This also determines to a degree…
– Digestive system health – how well you digest and absorb
– Immune system health – which is directly linked to health
of your digestive system
– Psychological and emotional health – which we all know
is extremely important for a myriad of reasons.
What in the wide, wide world of sports am I talking about?
What is this seemingly magical “strength foundation?”
It’s your REFLEXIVE STRENGTH or your reflexive
It’s your body’s subconscious and automatic ability to use the
right joints for the any given movement and the right muscles
associated with moving those joints at the right times, in the right
order, and at the right speed.
For example, ever slip and almost fall and catch yourself but
end up with a groin pull or a lower back tweak?
(Sure, who hasn’t?)
That’s a lack of reflexive strength/stability.
Conversely, ever pick up a suitcase and feel your abs and
obliques contract on the opposite side? That’s reflexive
Why do you need to train your reflexive strength?
Well at the risk of sounding like a broken record, it’s the
strength that underpins all others.
Why don’t you have all of it?
Because, like me writing this, you’re probably reading this
In a chair.
A nice, comfy chair, with back support.
A modern day womb.
See, you started working on your reflexive strength the moment
you entered this world and it was pretty well intact by the time
you were 3.
Then, some great social engineer got the bright idea to make
you sit still in a chair from age 5 through college.
What’s so bad about sitting?
It erodes, or dulls all the reflexes you developed up until
And reflexes are the foundation of your movement.
Think about it: You wouldn’t be very efficient and certainly
not the apex predator you are if you had to think through every
single movement you made – which muscle to contract and how
much and when…
Nope. You’d be dead. That’s what you’d be.
So when you have restored your reflexive strength you should
keep working on it – daily.
You should also use exercises that promote reflexive activity.
Because again, in the context of getting and staying lean
without even trying, having high levels of reflexive strength
makes your entire body work more efficiently –
Right down to the cellular level.
From glucose utilization, to hormonal regulation, to
maximum strength production, and even the amount of
fat on your body.
There are so many ways having high levels of reflexive strength
benefit you, I can’t even begin to list them all.
(OK, admittedly, I’ve started already…)
So how do you restore/regain your reflexive strength?
Then, do what it says.
Second, do KB exercises that train your reflexive strength.
To start, use mostly the single KB exercises:
1H swings, cleans, snatches, push presses, jerks, presses.
Oh, and goblet squats.
Once you have a solid foundation there, then move onto
the double KB exercises.
Start with the front squat.
Because of the way the KBs lay against the body, your
muscles – especially your “abz” – automatically kick on –
from the inside out.
And the way your body is designed, when your abs (core)
kicks on automatically from the inside out, your spine gets
stabilized, and everything works as close to natural as
Hips, shoulders, legs, etc.
And voila! Everything is working efficiently – you feel your
muscles work instead of your joints. (Novel idea!)
When you’re doing your double front squats, make sure
you know how to do them correctly.
I go into great detail on how to do them inside “Kettlebell
(And also how to make corrections to your technique for
Tomorrow, we’ll cover how to get “cardio” or “Met-Con” –
the popular term today – WITHOUT doing ballistics and
focusing solely on your strength.
Why would we want to do this?
More on that tomorrow too. Let me just say this:
Practicing this is WAY more demanding and will contribute
to not only getting lean, but staying that way.