When I say “best” I mean the one that provides the biggest
bang for your buck results –
– Fat loss
And chances are more than good that you’re not doing it.
Bummer, I know.
But here it is – in my estimation, it’s like the Swing on Steroids.
It’s the Jerk.
Yeah, yeah, I know – you can’t do the Jerk cause of your
shoulders or cause you don’t know how or whatever.
I get it, but I won’t let you get away with it.
(Yeah, consider this a “jerk intervention” if you will. ;-] )
Here’s the deal –
Most people can’t jerk correctly for at least 1 of 5 reasons:
(If not all 5 – Yikes!)
They can’t get the timing down pat to get underneath the
And that’s usually because of –
2. Tight shoulders.
Which is a lack of shoulder flexibility or mobility.
Yeah, yeah, I know, you’ve been doing your Get Ups, but
unfortunately that’s not gonna cut it. You need something
You know, the other funny thing about tight shoulders?
They’re often times a result of –
3. A Locked up Thoracic Spine.
Which will really impact your ability to get those bells over
your head, especially when you’re actually in the catch or
drop position of the jerk – you know – that awkward part where
your time it so you’re in that little half squat at exactly the same
time as your arms lockout overhead.
I’ve got some pretty easy drills that will open up your t-spine
so you can get under the weight.
Of course, you’ll also need to do some very specialized –
4. Hip Mobility work.
And not that standard clamshell or isolated hip circle nonsense
Nope, you need a fully integrated exercise that addresses the
root cause of your immobility.
5. A Poor Understanding of The Movement
The Jerk is pretty complicated but not so complicated that
can’t be broken down into 3 simple movements, that
when pieced together make its learning easy.
The best part is that it hardly takes any time at all.
When I’ve taught these at my live workshops, people usually
“get it” in about 30 minutes or so.
I think you will too.
The best part for you (unlike them) is that you can rewind
this stuff and watch it over and over again until you get it
if you don’t the first time.
(That’s how I learn.)
P.S. Learning how to jerk properly will do wonders for your
bodyfat levels (as in – drop them) and your conditioning.
It takes the “gasp factor” to a whole new level.
(The “gasp factor” is when you put down your KBs and you’re
ok for about 2 seconds and then the breathlessness hits you
and you’re suddenly gasping for air…)