So let’s assume you’re looking for the best progression to use with your KBs to achieve all-round awesomeness –
– Extreme conditioning
– Brute grip strength
– Legs and a lower back that won’t quit
– Shoulders, upper back, and arms that are chiseled from granite – you know – that “hard” look
– And abs – well, we’d all settle for abs that aren’t covered by a layer of fluff
So here’s how you go about achieving that legendary all-around awesomeness.
1. Learn the basic single KB lifts.
– The Swing – The foundation for KB lifting
– The Get Up (not really a KB lift per say, but certainly useful to improve shoulder health, which is absolutely necessary for awesomeness)
– The Press – Teaches you how to move the weight overhead
– The Clean – Teaches you how to get the KBs into the rack
– The Goblet Squat – Again, not really a KB lift, but good for restoring mobility to the hips and restoring proper function of the pelvic floor
– The Snatch – The King of the single KB lifts – great for hacking off body fat, improving conditioning, and developing shoulder strength
Depending on how committed you are, and how high your mileage is, you should be able to do this from scratch in about a year.
Especially if you have a “practice” mindset – where you’re training – practicing your KB lifts every day – 5 days a week- taking weekends off so you can spend time relaxing.
2. Learn the double KB lifts.
They’re not that hard once you have the single KB lifts down.
Focus on the Clean and the Push Press first.
Once you have the Push Press down, go for the Jerk.
Both the Push Press and the Jerk build phenomenal coordination, total body strength, and hack off the most stubborn body fat when combined with a sensible diet.
Sure, it goes without saying that you can use the Clean + Press.
And you should too.
Remember, simple to complex is a progression.
No dip in the knees – the Press – simple, before a dip in the knees – the Push Press – complex.
If you’re starting from scratch – this will probably take you two years, realistically, adopting the “practice” mindset, and assuming you have a clean bill of health with no major limitations or pre-existing conditions, like a wonky shoulder or trick knee.
“Wow. That looks like a lot of work and looks like it’ll take a long time.”
Yeah, you’re right. It is a lot of work. And it will take some time.
And that’s why most people look average (average in Australia is now “overweight”) and feel less than average (70% of Australians are on at least one medication according to a recent Mayo Clinic study).
Look, the next 1-2 years are going to pass whether you actively choose to participate in them or not.
Why not make them count for something?
Why not, as Vince Lombardi, the great NFL Hall of Fame coach said, “shoot for the stars and if you miss, at least hit the moon.”
Why not create your own legend?
Why not become awesome?
Why not become the very best you can physically be?
The double KB exercises – especially the Clean + Push Press and the Clean + Jerk will help you create your own legendary story.
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