The Biggest Bang For Your Kettlebell Buck

“It’s the Economy, Stupid!”

That was the clarion call for President Clinton’s campaign
20 years ago.

(Was it REALLY that long ago…?)

Yet, most of us don’t value our own economy.

Let me explain.

We focus on our “workouts” instead of our “training.”

“What’s the difference?” I hear you say?

Well, as Dan John says, if you don’t know your destination,
any road will get you there.

“But I want to lose fat…”


“I want to get stronger…”


We all do.

How ’bout some specifics?

How MUCH fat do you want to lose and in what time frame?
(And is that even realistic based on your circumstances?)

And how MUCH stronger do you want to get and in which
exercise and again, in what time frame?

The funny thing is, regardless of your answers to either of the
questions above, there’s one exercise that will get you there.

But before I tell you what it is, let me just say that it’s not for
rank novices, beginners, amateurs, newbies or whatever.

And, let me also say, like fixing a broken economy, learning
this one will take some time, and like we talked about yesterday –

Some patience.

But the results you receive are well worth it.

It’s kind of like socking away money every month into your
savings account, even though you’d much rather spend it
on an even bigger big screen TV or upgrading your iPhone
4S to the iPhone 5.

Nice to do, but definitely not a NEED to do…

Anyway, this past weekend, this exercise was the LAST exercise
I taught to the RKC 2 candidates, and that’s because it takes
some time to get there.

But the path, the journey, is WELL worth it.


Because, as I mentioned earlier, we want to get the biggest bang
for our training buck and this exercise will give it to us.

Increase your strength?


Decrease your body fat?


Increase your stamina / conditioning / endurance?

Check. Check. Check.

So what is it?

It’s the Long Cycle Clean + Jerk, which of course, is just a C+J
that’s done for reps.

Now here’s the cool part:

There are so many different ways to “cook” the LCCJ it’s amazing.

More on that in the future.

One thing to be mindful of though, is the LCCJ takes some
pretty good shoulder mobility/stability.

And good hip mobility too.

Otherwise you can blow your shoulder and wreck your back.

So, it’s not a good idea to just jump into LCCJs right away.

Work your hip mobility.

Work your shoulder mobility/stability.

Work your confidence by working it piecemeal – work your Cleans.

Work on learning the Jerk.

Work on some “intermediary” exercises – like the Clean and
Push Press, or even the Clean and Press.

I’d even use some Double Front Squats to get used to the
rack position.

I’m working on some in-depth double KB tutorials for you
designed to really help you get the most out of your training –

So you can have great “workouts” and still make excellent
progress. More on that to come.

In the meantime, a good place to start in getting comfortable
with Jerk work is the double KB programs found inside
“Kettlebell Express! ULTRA” – which you can get at over 30%
off, all because I’m still too lazy to write the stinkin’ sales letter for it.

You’ll bypass the non-existent sales letter and be taken straight
to the shopping cart. How’s that for “economy of effort?”

In it, you’ll find programs to help your Jerk like, “OLAD 3.2,”
“DKB-SS 1.3,” and “King Sized Combos 2.1.1 and 2.2″ to
name just a few.

Talk soon.


P.S. Don’t worry if you can’t do the Jerk right now or if it
intimidates you.

I’ve found that working the Front Squat and the Push Press
is a good primer to build confidence and start building some
shoulder mobility for it. Give it a shot.

And it’s still an economical way to reach your goals.

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