There’s nothing like doing high volume Clean + Jerks paired with a high volume of eating to start packing meat on your otherwise coat-hanger like frame.
BUT –
You have to spend some time learning how to perform them so you don’t jack up your shoulders or your lower back.
You need –
+ Mobile hips to keep the weight of the KBs out of your lower back
+ A mobile T-Spine so you can put your shoulders straight over your head without compensating and hyper-extending at the lower back (great for back injuries by the way)
+ Adequate ankle mobility so you can dip straight down on your Jerks and not shoot your hips back which can jack up your lower back and shoulders when trying to put them there KBs over your head
+ Appropriate shoulder mobility, stability, and flexibility so you don’t jam up your rotator cuffs or drop the KBs on your feet.
Read pages 59-69 of the “Kettlebell STRONG!” book and then watch the second-to-last segment on the second DVD.
Then, when you’re done, practice the special technique drills on pages 69-72.
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