And no… it’s not by doing more Get Ups.
First, Michal wants to know –
I have 2 of your programs strong and muscle.
I see that strong is clean plus press. Is it a mistake
if I do this program with long cycle
Clean plus jerk with heavy kettlebell.”
In fact, spending some time on the Jerk is one of the best ways to
increase your Press.
Especially since the Jerk groove is different from the Press
Usually, when doing Jerks, you’ll use a heavier pair of KBs
than you would when pressing.
That means several things:
1. Heavier weights = greater systemic stress
And that means your body will be stressed to a greater degree
than it would with presses. And that means your body will get
2. Overloading / training your weak points
People miss their presses for one of two reasons –
1) Off the chest – they can’t stay tight enough and can’t use
their lats and delts to get the KBs moving
2) At the midpoint – toward the lockout – that point right where
the elbows hit 90 degrees and the upper arms are parallel to
the floor. This is due to weak triceps.
Therefore, spending a season on Jerks makes your whole body
stronger and overloads your triceps, helping you crush your sticking
points on the Press.
Just in case you think this sounds like theory, here’s a Facebook
message I just got from Josh yesterday:
He’s been doing nothing but Clean + Jerks for his programming
Pretty sweet results, right?
Spending time learning the Jerk correctly will serve you for the
rest of your workout life.
Not only will your Press get stronger, but you’ll also decrease
your body fat, and radically improve your conditioning levels as
Learn the best way to Jerk inside “Kettlebell STRONG!”.
[+] The 3-D’s of the Jerk
[+] Two mobility and flexibility tests to determine whether you’re
ready to Jerk
[+] 4 Areas of focus to increase specific mobility and flexibility
for the Jerk to keep your shoulders and lower back healthy
[+] 3 Specialized technique drills addressing the 3 weak points
that people struggle with when doing Jerks
[+] How to set up your programming to accelerate your ability to
learn the Jerk quickly and safely