Kettlebell Berserk!

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© 2019 – Strong As Hec Programming – All Rights Reserved.

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WARNING: This eBook is for your personal use
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only.
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You many NOT Give Away, Share Or Re-sell This
Intellectual Property In Any Way
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All Right Reserved
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Copyright © 2019 and Beyond – Strong As Hec Programming.You may not distribute this report
in any way.You may not sell it, or reprint any part of it without written consent from the author,
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except for the inclusion of brief quotations in a review.
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Disclaimer:
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You must get your physician’s approval before beginning this exercise program.
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These recommendations are not medical guidelines but are for educational
purposes only.
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You must consult your physician prior to starting this program or if you have any
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medical condition or injury that contraindicates physical activity. This program is
designed for healthy individuals 18 years and older only.
See your physician before starting any exercise or nutrition program. If you are
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taking any medications, you must talk to your physician before starting any
exercise program, including Kettlebell Berserk!.
If you experience any lightheadedness, dizziness, or shortness of breath while
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exercising, stop the movement and consult a physician.
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It is strongly recommended that you have a complete physical examination if you
are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if
you are overweight, or if you are over 30 years old.
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Please discuss all nutritional changes with your physician or a registered dietician.
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If your physician recommends that you not use Kettlebell Berserk!, please
follow your doctor’s orders.
All forms of exercise pose some inherent risks. The editors and publishers advise
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readers to take full responsibility for their safety and know their limits.
Before practicing the exercises in this workout, be sure that your equipment is
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well maintained, and do not take risks beyond your level of experience, aptitude,
training and fitness.
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The exercises and dietary programs in this ebook are not intended as a
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substitute for any exercise routine or treatment or dietary regimen that may
have been prescribed by your physician.
Do not lift heavy weights if you are alone, inexperienced, injured, or fatigued.
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Do not perform any exercise without proper instruction. Always perform a

warm-up prior to all forms of training.
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“… whatever the reason—a warrior carries two
swords at his belt. It is the Way of the warrior.”
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~ Miyamoto Musashi
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Strong As Hec Programming Presents:
Kettlebell Berserk!
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Welcome my friend,
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Congrats on taking action and grabbing your copy of Kettlebell Berserk!. The
information contained within the covers of this eBook will be the most concise information on
the history, practical application, and science-based programming you will find on the double
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jerk the kettlebell community has to offer.
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If you took advantage and grabbed the digital course of Kettlebell Berserk!—I will be taking you
step-by-step through the ins and outs of how to efficiently execute the double kettlebell jerk…
You now have in your hands—the most effective 3
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Phase Programming System to progressing to the
long cycle clean and jerk.
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Why should this be important to you?!
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Well, if you purchased this eBook with the hopes of getting in the best shape of your life, getting
stronger, leaner, faster, reclaiming your youth, and feeling more comfortable in your clothes
then…
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You’ve made a great decision and picked the right program.
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The beauty behind this eBook (other than the step-by-step tutorial videos), like my other
programs, each plan builds on the next—building unstoppable momentum—and get you to your
goals, faster—WITHOUT OVER TRAINING.
And without the lost feeling of, “what should I do next?”

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If you have any questions about this eBook, make sure you value your time first by carefully
reading and re-reading each phase.
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Then, if your questions still aren’t answered, contact me: [email protected]

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Enjoy!
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Your Friend and Coach,
🥋 Hec
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Hector Gutierrez, Jr.

Strong As Hec Programming
StrongFirst Senior Instructor
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Page 6

History of Weightlifting and
The Clean and Jerk
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Throughout the history of civilization, the contest of
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“who can lift the heaviest weight” has been recorded as
far back as Egypt, China and ancient Greece.
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Today, what we know as “weightlifting” traces its origins
to the European competitions of the 19th century, with
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the first male world champion honored in 1891.
An interesting fact of the Olympic Games

(First official games were in 1896)—from
1896-1912 there was a distinction of lifting
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with ‘one hand only’ and lifting with two
hands.
The winner of the ‘one hand’ competition (1896) was a
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Scottish weightlifter by the name of, Launceston Elliot.
The winner of the ‘two hand’ competition was Viggo
Jensen—a Danish weightlifter.
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For the first time after WWI (1920), weightlifting was its
“own event.” Fourteen nations competed in Antwerp,
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Belgium. The exercises contested were: the ‘one hand’ David Rigert: 6 x world champion,
snatch, ‘one hand’ clean and jerk and ‘two hand’ clean and 1976 Olympic Gold Medalist, 8 world
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jerk. records including his 210kg (462) clean

and jerk at the 1975 Moscow World
The following Olympiad (1924) witnessed the additions Championships, and—he later went on
of the ‘two hand’ press and ‘two hand’ snatch—totaling 5 to coach the Russian National Team.
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contested lifts. By 1928, all the 'one hand’ exercises were

dropped, leaving the following 3 contested lifts: clean and
press, snatch, and the clean and jerk.
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“The greatest joy in life is putting a heavy weight

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overhead.”
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Next to the snatch, the clean and jerk is without a doubt one of the greatest expressions in full
body power, speed, and athleticism—sheathed into two exercises. Compared to the snatch,
more weight can be lifted with the C&J.
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More weight lifted = a greater energy expenditure = increased opportunity

for strength, muscle, fat loss, and becoming a full-blown badass.
The C&J is currently one of two contested lifts in today’s Olympic Games—performed with a
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narrow grip and consists of two movements—the clean—and the jerk. The other Olympic lift is
the snatch—it’s performed with a wide grip and is one uninterrupted movement—compared to
two movements in the C&J. Due to controversy, the strict press was removed in 1972.
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From Russia with Tough Love:
History of the Kettlebell & the Introduction to
Girevoy Sport (“GS”)
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Originating in Russia and Eastern Europe, the mighty girya
(Russian for Kettlebell) was first used in the 18th century to
weigh crops. In no time you had testosterone flowing men
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with beards jostling to see who could lift the heaviest weight
—naturally 😉 .
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This testosterone filled event eventually led to the
development of the kettlebell and Girevoy Sport (1885)—often
referred to as “kettlebell sport,” “kettlebell lifting” or just
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“GS.”
Kettlebell exercises we know today weren’t developed until
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the time of the Soviet Army. Gaining popularity in the 1970’s
—competition grew throughout 20 different regions of the
USSR, with the first official event on May 4, 1972 in Skadovsk
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city.
The “who’s who” of the GS world came from all corners of

Mother Russia to represent: Tatar republic, Krasnoyarsk,
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Svedlovsk, Moscow, Perm and Lipetsk.
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As the sport grew through the 70’s—top athletes and

coaches embarked on a journey seeking unparalleled
methods, concepts, perfection of skill, and education on
programming to decimate their competition.
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In 1977-78, kettlebell sport became a member of the National GS Athlete during a Long
Sports Federation (NSF), creating a commission to unify rules, Cycle Clean and Jerk Event
sports classification, and expand competition.
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Like the Olympic Games, in 1982, after deliberation and

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experimentation with competition, the NSF removed the press as a competitive event—
allowing athletes and coaches to focus on perfecting two movements rather than 3. Soon after
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World War II, GS was officially organized as a standard sport under the name “Kettlebell
Lifting”—eventually debuting in the United States in the late 90’s.
Similar to weightlifting, there are 2-3 contested events: Snatch, Jerk or Long
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Cycle (clean and jerk)
Each event is 10 minutes with the goal of completing as many reps possible. E.g., the snatch
event—male gireviks (Russian for “kettlebell man”) snatch for 10 consecutive minutes with a
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32kg kettlebell and allowed only one hand switch at the 5 minute mark (federation specific). If at
any point the athlete puts the bell down—the event is over!
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Two significant differences between
GS and Hard Style methodologies
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1. Breathing Mechanics
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Compared to traditional weightlifting and powerlifting — which use “biomechanical
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breathing patterns”—GS employs an “anatomical breathing pattern.”
E.g., in a traditional strength exercise you would inhale during the eccentric phase (and
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brace at the bottom) and exhale during the concentric phase of the lift.
This requires more muscular tension (and energy) to execute the lift.
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Conversely in GS—energy preservation is defcon 9 critical. With an anatomical breathing
pattern you exhale during the eccentric phase and inhale during the concentric phase.
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Why?
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Less kinetic energy is used allowing the athlete to complete more reps. And that’s
the name of the game in GS—Efficiency and MAXIMUM REPS!
2. Energy Conservation vs Max Power and Brute Strength

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Girevoy Sport relies on [muscle] “efficiency” rather than maximum power and muscular
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tension for brute strength like that of the power lifts.
The results of prolonged muscular tension are high levels of blood lactate.
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As blood lactate increases—the muscle(s) eventually shuts down.
To avoid this “shutdown” a GS athlete must master the following:

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• Relaxation and Energy conservation (Muscular Efficiency)

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• Heart rate
• Cadence/Pace
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• Grip strength and endurance to avoid hand tears.

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Speaking of brute strength…

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History of Hard Style and Introduction
to the Hard Style Kettlebell Method
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“Hard Style” originates from Goju-Ryu Karate.
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“Goju-Ryu” in Japanese literally means, “Hard-soft
Style.”
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Go which means “hard” in reference to a closed
fist attack. Ju means “soft” in reference to open
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handed circular techniques.
This “hard” reference comes from a Japanese

Martial Art concept called, Kime. In Karate, Kime
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can mean “Power” or Focus.”
Kime is the ability to “focus” your “power” to
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instantaneously tense the correct muscles at the
correct time during a movement. The majority of
this tension is focused in the abdomen. PR
(Does this sound familiar?)
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In fact—one major emphasis in Goju-Ryu is
breathing. Particularly in one of its primary katas
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known as Sanchin Kata. Sanchin meaning “battle to

unify the body, mind and spirit”…
… focuses on the development of the bones and Pavel Tsatsouline

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muscles of the body (through muscular tension Father of the Modern Kettlebell Movement
techniques) to build resilience against blows from and Chairman of StrongFirst®
an opponent.
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This duality of “hard” and “soft” style techniques relates to the same
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duality in the strength world…

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… the duality of tension and

relaxation.
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In 1998, Pavel Tsatsouline started the modern kettlebell movement. He developed a system of
practical application using these “hard style” techniques and applied them to the kettlebell,
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barbell and bodyweight disciplines. This completely revolutionized fitness as we

know it today.
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So Which Methodology Should I Go
With—GS or Hard Style?
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So without being too biased to the Hard Style methodology, let’s talk about purpose and
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application.
Girevoy Sport:
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This is a sport—I mean it says it right there in the name, Girevoy SPORT. These athletes are
some of the baddest guys and gals on the planet. Their strength and endurance are out of this
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world.
But, IMHO, following the GS methodology will only get you better at GS. Will you get stronger?
OH YEAH! Will you get better conditioned? OOOH YEAH! But it’s still for sport.
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The posture and breathing mechanics alone may do more harm than good in everyday life. You
see, we breathe “biomechanically” and move “reciprocally.”
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Meaning as we exert force we inhale, brace, and exhale on the concentric contraction.
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Aside from GS—all strength sports and general fitness require a “biomechanical breath match.”
Unless you plan on partaking in Girevoy Sport, you don’t need to follow this methodology; this
again, is my professional and honest opinion.
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Hard Style:
In my combined 18+ years experience in strength training and Martial Arts—working with over
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1702 students from BJJ practitioners to stay at home moms…
… everyone can benefit from the Hard Style

methodology we teach at StrongFirst.
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In the StrongFirst system, all drills, techniques and exercises have a practical application and have
stood the test of time as the most effective regardless of the training tool.
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If your goal is to develop general physical preparedness (GPP) for everyday life, feel better, look
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better, and become unbreakable for Jiu-Jitsu—so you can live life on your terms…
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Hard Style is the way to go.
With that said…
the remainder of this eBook will be based on the same hard style principles I teach at my school
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and write about on the SAH blog…
… Welcome to Hard Style!

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Page 11

Kettlebell Jerk vs Barbell Jerk
Which is Best?
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There is no doubt about it—the barbell jerk in itself as an exercise, is one of the purest
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expression of total body strength, power, speed, agility and quickness. You can lift more weight
(and build more muscle as a result) and burn more calories by “doing more work” as a result of
moving a weight a greater distance.
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So which is it?
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Barbell Jerk or Kettlebell Jerk?
Well there is no debate—you will absolutely get stronger using a barbell for all of your
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compound (multi-jointed) exercises. But I guess the real question is…
… Should you?
Barbell Jerk
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The benefits of the barbell jerk—you will get stronger, build muscle and maximize athleticism
faster than you will if you used a kettlebell.
The challenge with barbell Olympic lifts like the snatch and jerk is, they require high levels of
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coordination, flexibility and mobility in the wrists, hips, and shoulders. Which 99% of the
population lacks because of our current lifestyle.
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“The snatch and jerk are two of the most complicated weightlifting movements. Lifting
significant weight requires of the lifter not only great strength of the extensor muscles of the
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legs and truck, but also precise coordination of movement, good reflexes, mobility and flexibility
in the hips and shoulder joints, and courage.”
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~ Arkady Vorobyev
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Kettlebell Jerk
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On the other hand, the double kettlebell jerk delivers the same physical attributes: strength,
power, speed, agility and quickness without requiring high levels of flexibility, mobility and
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coordination.
What the double kettlebell jerk (DJK) lacks in weight, it makes up for in volume (reps and sets).
Since the DJK is technically inferior—does this mean you don’t need it?
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Certainly not—the kettlebell is simply less demanding on your body. So what appears to be a
liability is actually an asset.
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“Training with kettlebells is like weightlifting—but
for regular people” ~ Pavel Tsatsouline
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The only real “downfall” I can find with the kettlebell is—you have a fixed weight and typically
bottoming out around 48kgs.
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And in my 12 years using kettlebells, I’ve yet to see ANYONE complain about there not being
enough weight. As I mentioned above, what kettlebells lack in weight, can be made up in volume
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and—acceleration.
In fact, one of the most over-looked aspects when performing kettlebell ballistics (ballistics are
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the explosive/dynamic exercises like: swings, cleans, snatches, and jerks) is the significance of
overspeed eccentrics.
Overspeed Eccentrics—The Secret to Maximum
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Strength, Power, and Athleticism
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Two phases when it comes to kettlebell ballistics:
1. The eccentric phase i.e., the back swing PR

2. The concentric phase i.e., driving through the hips to lockout.
During the eccentric phase, rather than allowing gravity to accelerate the descent, actively
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“pull” the kettlebell down with your latissimus dorsi (I.e., your “Lat”).
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“Out-running gravity”
Next, pull with your hip flexors (muscle on top of your thighs) and quickly push your hips back
as if you’re trying to close a car door with your butt. This is an example of what Kennith Jay
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calls, “out-running gravity”.
You’re essentially taking advantage of Newton’s 3rd law, “for every action,
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there is an equal and opposite reaction.”
Why do this?
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Well, it creates a huge stretch reflex in the glutes, hamstrings and active spinal stabilizers
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resulting in a more powerful jerk, snatch, etc…
The more power you generate, the greater your energy expenditure is i.e., the more calories
you will burn. Burning more calories increases your opportunity for fat loss.
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This is what makes kettlebell ballistics—especially the kettlebell snatch and

double jerk—so darn effective!
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You’re able to leverage fast accelerations as a result of overspeed eccentrics and explosive
concentrics to not only maximize strength, power and body composition…
… but also to improve your work capacity and heart health.

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Are You Ready for the Double
Kettlebell Jerk?
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More often than not, kettlebell enthusiasts like to jump straight to snatching or jerking, whether
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they have the adequate mobility (and skill) or not. Before we get into the jerk, let’s make a
quick assessment.
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But before we do—let’s briefly define mobility and flexibility. Often times these two get
confused an even lumped in as “being the same”.
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Flexibility (also known as “passive flexibility”): The is the actual extensibility of
your muscle tissue which allows a given joint (or group of joints) to go through a full range of
motion under neuromuscular control.
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Mobility (also known as “active” flexibility): The ability to actively move a joint (or
group of joints) through a full range of motion under neuromuscular control.
Mobility requires you to use your strength. Strength and mobility are never at odds.
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You must be mobile to access your strength and you must use strength to access your mobility.
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So in a nutshell—flexibility is “passive” and mobility is “active.” Both are required to have
a strong, solid double kettlebell jerk.
You must have passive before you can have active.
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Believe it or not—you already have the required full
extensibility of your muscle tissue.
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There’s nothing you can do to “lengthen your muscles.”

Another common misconception.
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What’s actually happening is, “there is something

keeping your muscles” from lengthening.
Check out the pic to the right.
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On the left I can clearly touch my toes—yet on the

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right I can’t.
How did my hamstrings “tighten” up all of the sudden?
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Simple, my nervous system sensed danger and sent a

message to my hamstrings to “tighten up” to keep me
from falling and breaking my nose.
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So if you’re having an issue with overhead mobility, it doesn’t necessarily mean your shoulders
are “tight” (they might be but, it’s not always the case).
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There’s likely some lack of reflex stability somewhere in your core.
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Quick Overhead Assessment Prior to
Jerking a Kettlebell…
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You should be able to do the following: Actively (mobility) raise your arm overhead while
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maintaining a locked elbow and “packed” or “connected” shoulder.
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Which one are you?

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If you’re the one on the right—snatch away. If you’re the one on the left, I want you to go
through the following “movement prep” prior to going overhead.
Always make sure you DO NOT MOVE INTO PAIN! This is obvious but it
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bares repeating.
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1. Step one: Make sure you do not have any neck restrictions. The neck is the “fuse box”
for your shoulders, grip and core. If your neck is out of whack—likely your shoulders
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will be too and your grip strength will not be where it needs to be.
Watch these episodes on neck mobility I put on my YouTube channel (also be sure to
subscribe):
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==> Episode I
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==> Episode II
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2. Step two: Now that you’ve addressed neck mobility and all is good—the next step is
to address the hips and shoulders. I believe it was the Chinese that called the hips and
shoulders “the four knots.” You can think of these “four knots” as a virtual “X”. The
tighter this “X” is the more mobile and stronger your body will be.
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Watch this episode I put together to address both your hips and shoulders
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simultaneously.
A Note On Thoracic Spine (T-Spine) Mobility
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I mentioned in one of my Movement Monday episodes that the t-spine has three actions:
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• Flexion
• Extension
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• Rotation
If one (or all) of these are restricted, it will be challenging to maintain a solid overhead position,
which is required for snatching.
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T-Spine Rotation
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When it comes to rotation, there are two tactics in which you can approach mobilizing the t-
spine—from the top down and from the bottom up.
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Here are three Episodes on t-spine mobility:
Episode I
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•
• Episode II
• Episode III
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T-Spine Extension
The last piece is to address t-spine extension. One of the most common compensations when
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going overhead (if you have an extension limitation) is lumbar (low back) extension. If you can’t
provide extension through the t-spine—your body will seek it elsewhere—i.e., your lower back.
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T-spine Extension Episode I

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T-spine Extension Episode II

T-Spine Extension Episode III
Let’s Do it!!
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How to Grip Your Kettlebells:
elevate your double jerk to the next level, how to
avoid flesh-eating kettlebell workouts, and
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detonate your strength endurance efforts so you can
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double down on your results with these strength-
developing and flesh-saving techniques…
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One of the most over-looked aspects when it comes to getting in ridiculous shape with one or
two kettlebells is…
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*cue drum roll*
HAND CARE.
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YEP, it’s the silent killer no one is talking about.
As I write these words to you, staring out the garage doors of my gym in the volcanic like heat
box that is Corpus Christi
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… there is a over-gripping, hand-destroying, and flesh-eating epidemic spreading like wildfire in
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every garage, Crossfit® box, and globo gym around the world.
Nothing will derail your results faster than… the dreaded hand tear (or tears)!
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You know, the burning pain and torturous meat-grinding experience your hands go through in
your first kettlebell workout.
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Yeah, that one
(I think we’ve all been there at some point)

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… It will leave you pondering,
“… damn, will it always be like this?! I think I’m

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gonna need a pair of gloves before I try this again.”

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The longer your hands are infested with tears, the longer you’re riding the pine and taking time
off from your kettlebell.
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It’s simple math really…
Less time spent with your bells = less time training and getting the see-in-the-mirror results you
envisioned when you bought your first pair of kettlebells (and this eBook).
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So how do you spend more time training with your bells?

Maybe get a pair of weightlifting gloves?
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Ummm, Hec to the NO!
You need to master the following 3 game-changing grips when training with kettlebells…
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#1 The Hook Grip
The fastest way to assess if you’ve been
using the hook grip or have an
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understanding of the hook grip is this…
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Look down at your hand, like right now.
If you have calluses on the center of your
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palm, you’ve been lifting your kettlebells
WRONG the whole time.
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(Shame on you, JK, well, not really)
On the other hand, if your calluses are
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on your fingers—especially your middle
and ring fingers…
Give yourself a big pat on the back, you’re properly executing the hook grip and the likelihood
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of you having tears is minimal.
With that said, if you’re new to lifting kettlebells, calluses and *occasional* hand tears are
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inevitable. Kinda like cauliflower ear and Jiu-Jitsu—it comes with the territory if you don’t know
what your’e doing.
So…
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Why do YOU have calluses in the center of your

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hands?
Well, I’ve come to this conclusion for a few reasons:
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1. You weren’t aware you should be using a hook grip and are now face-palming yourself.
2. You lack confidence in your finger strength and with the infinite wisdom that is your
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brain, you experienced the reflexive fight or flight response and over gripped your
kettlebell.
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3. Enough of these reps result in, wait for it…

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… calluses in the center of your palm and not only that but, you’re also over-taxing the
flexors of your forearm—ultimately burning out your grip prematurely. Leading to,
ahem… more over gripping.
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A heavy dose of farmer carries will clean this right up. When practicing swings, cleans, and
snatches—focus on using a hook grip to keep your hands healthy and witness your result
triple—overnight.
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Once you get the hook grip down, the following grip will take your grinds to the black belt
level…
Page 18

#2 The Crush Grip
Pavel once said the key to getting
stronger is strengthening your grip and
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your abs.
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For a strong military press, front squat,
pull-up, and getup—understanding this
grip is a must.
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The crush grip allows you to get a full
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grip on the bell. The more surface area
of your hand covered, the stronger you’ll
be in the grinds.
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BUT…
(There’s always that sneaky “but”)
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Applying the crush grip to your ballistic exercises like the snatch, push-press, and jerk will
deflate your progress…
How so?
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Remember I mentioned above, the benefit of the jerk is—it can make up in volume what it lacks
in total weight.
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If we constantly crush the handle with each snatch or jerk with higher volumes—the result will
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be higher levels of acidity (I.e., the muscle burn)—and choke the life out of your grip and ability
to do more work.
The key to better endurance: The ability to do

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more work over a longer period of time.

So knowing when to apply the crush grip and when not to is key.
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Deploy the crush grip with the following [kettlebell] exercises:

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• Getup
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• Deadlift
• Military press
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• Front (or goblet) squat
• Pull-up and chin-up

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• Farmer carries
Aligning the crush grip with the right exercises—super-charges your lifts—and force them into
submission, making them noticeably “lighter”.
Page 19

#3 The False Grip
A grip known only to “who’s who” of the
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gymnastic world. Though a complete
contrast to the crush grip…
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… the false grip is as powerful as it is
efficient.
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This grip allows you to completely relax
your hands once in the rack position.
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Make note of the how the bell sits
diagonally across and rests on the heel of
the palm.
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Also notice how the handle clears the callus line of your hand preserving your grip and reducing
potential hand tears.
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No actual gripping of the kettlebell is required. The heel of the palm and wrist lock the bell in
place.
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The handle resting on the heel of the palm is of significant importance.
It concentrates signifigant pressure on a nerve (I like to think of it as a power switch) that

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innervates (triggers) the tricep muscle igniting your pushing power—aiding in a quicker and
stronger lockout with your snatches and jerks.
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This grip is the lifters-choice for high volume

ballistics Like: snatches, push-presses, and jerks.
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Especially when the goal is as many reps possible. Or a certain amount of reps in a given time like
the 5 minutes Snatch Test.
There you have it, 3 must-have grips:

G
1. Hook Grip
N
2. Crush Grip
RO
3. False Grip
… to prevent potential flesh-eating kettlebell workouts, detonate your strength endurance

efforts, and double down on your results!
ST
I published a video and wrote up a blog on this on the SAH Blog. Check it out and leave a
comment if you have questions.
©
https://strongashec.com/strength-skill-grip-kettlebell/
Page 20

Kettlebell Berserk! Introduces:
Rōnin—Masterless Samurai
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Rōnin (“drifter" or "wanderer”)—a samurai without a lord or
master during 12th and 19th century of Japan.
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A samurai typically became masterless after the death or fall
of his master, or after the loss of his master's favor.
M
Like other samurai—Rōnin wore two swords.
AM
How fitting for what I call “the black belt of kettlebell lifts”—
the double kettlebell jerk.
GR
I’ve yet to meet any one who’s “mastered” or “tamed” (a
more fitting word) the double jerk. Both short cycle and
long cycle.
O
It’s an exercise not often pursued.
Not even by the hardest of men.
In fact…
PR
Most that do, never return.
C
“the one-arm clean and jerk is the one-stop shop for martial conditioning. Inside the
HE
clean and jerk lives—a swing, a press, and a bit of a squat. Give me ten minutes and one
kettlebell, and I will give you power, stamina, resilience, and mental toughness all in one
tidy package. It’s all about legs and lungs, guys, and if you follow this to the letter that is
exactly where you will feel it. After hard work on the clean and jerk, everything else will
AS
feel like a party.”—Jon Engum, Master StrongFirst Instructor
Without having to experience it first hand—this will be the closest feeling to being in a fight for
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your life against a Badass Brazilian Jiu-Jitsu Black Belt.
It will:
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… test you.
RO
… try to break you.

… take you to the deep waters to drown you.
But in the end—you will be harder, unbreakable, mentally stronger, in the BEST shape of your
ST
life, and you’ll gain back the power and youth you once had as a young man.
I’m excited for you and the journey you’re about to embark upon.
©
You friend and coach,
Hector G.
Page 21

Rōnin: Phase 1—Strength
You have two options when running this program.
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Option 1: If you’re new to the double jerk, run the program using one kettlebell.
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Option 2: You’re a veteran and have had formal coaching in the double jerk, disregard option I.
This program is 6 weeks, ending with a strength test on the final day.
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Program Details
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• Goal: Improve strength, strength endurance, and general body composition.
• Method: 2 exercise serial interval
GR
• Intensity: 10 rep max (10RM) size kettlebell
• Tempo: Explosive
O
• Rest: On the minute protocol (OTM)
PR
• Exercises: Double Jerk (DJK), Front Squat (FSQ)
• Time Commitment: Avg. session, 25 minutes

C
Strength Test
HE
Complete this test on a separate day from training.
Grab one or two kettlebells and perform 10-12 double jerks (only, no squats) with no clean in
between (this is called “short cycle”). Goal of the test is, to hit an RPE (rate of perceived
AS
exertion) of 8 out of 10.
If you have any doubt you did not leave at least 2 lifts in the bank, the bell(s) are too heavy. Rest
10 minutes and repeat the test. Conversely, if you know you could’ve done another 5 lifts, the
G
bell(s) are too light.

N
Rest 10 minutes and repeat with a heavier pair of bells. Adhere to the following “red
light infractions”…
RO
Stop your session immediately if you incur one of the following

infractions:
ST
1. RPE exceeds 8.
2. You fail to control your breathing.
3. The speed of your clean or jerk slows down.
©
4. Technique changes. E.g., you begin to slump/slouch in the rack position.

5. Your tempo slows down & you’re resting in the rack position too long before jerks.
Page 22

The Layout
Day 1: Sets of 3 for 3 sets across all sets and series.
G
IN
A “series” is a group of sets. In this case, 3 sets with 2 rest intervals between sets. After each
series you will take a long rest (3 minutes) prior to starting the next series. This leads me to…
M
Rest periods
AM
Weeks 1 - 4:
• After each set, rest to the top of the minute (OTM).

• After completing the 3rd set (this complete one series)—rest to the top of the
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minute—plus 3 minutes before starting the next series.
• If you have an “infraction” (see above on page 18), stop your session. It’s ok if you don’t
complete all prescribed series. Keep moving forward, do not repeat the week, your next
O
session will improve.
• Do nothing else on the in between days. Saturday you’re allowed mobility work and
PR
stretching. E.g., getups, armbars, goblets, resets, GFM, etc… Enjoy!
Weeks 5-6:
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• Rest between sets remains “OTM”. Remove the front squat, maintain rest 3 minutes
between series, and continue with double jerk only.
HE
E.g., week 1, day 1: (3 DJK, 3 FSQ x 3 sets OTM),

rest 3 minutes, Repeat for 4 total series.
Day 1 Day 2 Day 3

AS
NL per set Sets of 3 Sets of 2 Sets of 4
Number of Series Per Session

G
Week 1 4 4 3
N
Week 2 5 5 4
Week 3 4 4 3
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Week 4 5 5 4
*Drop the FSQ and maintain rest between series at 3 minutes

ST
Week 5 3 6 4
Week 6 4 4 TEST
©
Test day: Perform whatever warmup you deem appropriate. Grab your bells and
perform as many double jerks possible with good form—without putting the bells down.
Goal: Increase your 10-12RM from initial strength test. Be sure to log your training results.
Page 23

Rōnin: Phase 2—Strength Endurance
You have two options when running P2—particularly if you’re flowing straight from P1:
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• Option 1: Run P2 with a single bell. After a challenging double bell program (like P1)—I
recommend moving to single bell work to identify asymmetries.
IN
• Option 2: Disregard option I, (LOL!) and run P2 with doubles using the same bells from
P1. If you increased your RM from P1 by 100% (10 reps to ≥ 20), retest your RM following
M
the steps on pg. 18. In P2 we’ll be leveraging…
AM
Variable Loads In Exercise: Contrasting Grinds,
Ballistics, Ladders, and Straight sets
GR
I cover variable loads in exercise in one of my older programs (SAH Survival Guide)—contrasting
grind exercises such as: presses, squats, and deadlifts with ballistic exercise like: swings, cleans,
and snatches.
O
Deep in the heart of the Soviet Union and unique program design method was born from some
of the greatest sport-scientific minds Mother Russia had to offer. This method catapulted the
PR
Soviet Weightlifting Team light years ahead of it’s competition and remained dominant for
over 3 decades.
One of the most decorated (and respected) Soviet Champions & sports scientists, Arkady
C
Vorobyov once stated (and I paraphrase)…
HE
“… sharp, sudden changes in load and intensity yield

the greatest strength gains.”
In time professor Vorobyov coined this revolutionary method, Variability (you and I know this
AS
method today as “waviness of the load”). He and his colleagues discovered something
interesting in their research. Not only did changes like increasing or decreasing load (like
volume) by 20% yield the greatest results, but SHARP changes in load had the highest return.
G
E.g., instead of increasing volume from 30-36 lifts to increasing volume from 30-48 lifts. A
N
difference of 20% and 60% respectively. We’ll be applying these same “sharp changes” to our
exercise selection (uncoupling of the clean and jerk), volume in certain weeks, ladders vs.
RO
straight sets, and the addition of “optional training” with grinds (front squats) on Tues/Thurs.
Grinds – Are slow “grinding” exercises (e.g., presses, squats, and deadlifts) typically with a
ST
heavier weight and launch your testosterone into the stratosphere—allowing you to build
lean muscle and self-regulates your bodyweight.
Ballistics – Are quick, “explosive” exercises (e.g., swings, clean, snatches, push-presses, and
©
jerks) typically with a sub-maximal (lighter) weight—erupting growth hormone levels and
elevate your opportunities for fat loss.
Page 24

The uncoupling of the clean and jerk in P2 of Rōnin creates built in sharp variability, reduces
acidity —allowing you to recover FASTER between series, circuits, and training days.
Let’s dive in…
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Program Details
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• Goal: Improved respiration in the strength exercises, strength endurance, and mild
muscle building.
M
• Method: 2 exercise circuit—serial interval
AM
• Intensity: 15 rep max (15RM) size kettlebell
• Tempo: Explosive
GR
• Speed: Moderate or explosive
O
• Exercises: Double Jerk (DJK), Double Clean (DCL)
• Time Commitment: Avg. session, 33.18 minutes
PR
Strength Test
Complete this test on a separate day from training.
C
If you’re coming in after completing phase 1, there is no need to do a strength test. You should
HE
have just established your 15RM from phase 1.
However, if you’re coming from a different program, perform the following test.
1. Grab two (or one) kettlebells and perform 15 double jerks with no clean in between
AS
(this is called “short cycle”). Goal of the test—hit an RPE (rate of perceived exertion)
of 8 out of 10.
G
2. If you have any doubt you did not leave at least 2 lifts in the bank, the bell(s) are too
N
heavy. Rest 10 minutes and repeat the test. Conversely, if you know you could’ve done
another 5 lifts, the bell(s) are too light.
RO
Rest 10 minutes and repeat with a heavier pair of bells.
“Red Light Infractions”

ST
Be sure to adhere to the red light infractions on page 27.

©
Page 25

The Layout
Cycling between ladders and straight sets for 4 weeks—Odd weeks will be ladders and even
G
weeks will be straight sets.
Weeks 1 & 3: Ladders
IN
• Day 1: 2, 3, 4 across all series.
M
AM
Weeks 2 & 4: Straight sets
• Day 1: Sets of 4 for 3 sets across all sets and series.
GR
O
As with P1, you’ll be performing a group of sets to complete a “series”. In this case, 3 sets of
jerks on the minute with 2 rest intervals between sets. P2 we’ll be adding in a “circuit”.
PR
Circuits: A group of exercises—in this case, the clean and jerk uncoupled. After a series of
jerks you will complete a series of cleans—completing one circuit.
Upon completion of a circuit, rest 2 minutes prior to starting the next circuit. Each circuit will
C
take roughly 9 minutes—including your rest.
HE
Example session:
Day 2, week 2:
AS
(5 DJK/5 sets OTM) after 3rd set, rest TOM plus 1 minute. At the 4:00 mark, start your cleans.
(5 DCL/5 sets OTM) after 3rd set, rest TOM plus 2 minute before starting next series of jerks
at the “09:00" minute mark.
G
N
RO
ST
©
Page 26

Rest periods
• Each set is on the minute (OTM) protocol.
G
• After completing the 3rd set (this completes one series) of jerks—rest to the top of the
next minute (TOM)—plus 1 minute before starting your series of cleans.
IN
• Upon completion of the 3rd set of cleans, rest TOM plus 2 minutes before starting next
series of jerks.
M
• If you have an “infraction” (see below), stop your session. It’s ok if you don’t complete all
prescribed series/circuits. Keep moving forward, do not repeat the week, your next
AM
session will improve 2-fold.
• If you’re stressed for time and need to keep your session to 30 minutes or less, simply
decrease your circuit by one and call it a day.
GR
Day 1 Day 2 Day 3
Even wk: Straight Sets Sets of 4 Sets of 5 Sets of 6
O
Odd wk: Ladders 2, 3, 4 3, 4, 5 4, 5, 6
Number of Circuits Per Session
Week 1 3
PR 4 5
Week 2 4 4 4
C
Week 3 3 4 5
Week 4 4 3 TEST
HE
∑ NL for the Month ∑ 1101NL
Test day: Perform whatever warmup you deem appropriate. Grab your pair of bells
AS
and perform as many double jerks possible with good form—without putting the bells down.
Be sure to adhere to the red light infractions below and log your training results.
G

N
infractions:
RO
1. RPE exceeds 8.
ST

©
Feel free to send your results to: [email protected] with the subject line [Ronin Results]
or you can send me a review here on my blog: https://strongashec.com/program-review/
Page 27

Optional Training—Front Squat
If you feel you need additional training during phase 2—add the double front squat using the
G
same pair of bells or one size higher on days 2 and 4 (Tuesday, Thursday).
Set a timer for 20 minutes and complete as many of the following sets. Be sure to come to a
IN
“comfortable stop” in your squat session.
If at any point, you feel your jerks are slowing down or feeling “heavy”—remove your squat days.
M
Week 1:
AM
Tuesday: Sets of 3
Thursday: Sets of 4
Sat/Sun: Rest
GR
Week 2:
Tuesday: Sets of 4
O
Thursday: Sets of 5
Sat/Sun: Rest
Week 3: PR
Tuesday: Sets of 5
Thursday: Sets of 6
C
Sat/Sun: Rest
HE
Week 4:
Tuesday: Sets of 4
Thursday: Sets of 5
AS
Sat/Sun: Rest
Week 5:
G
Tuesday: Sets of 5
Thursday: Sets of 6
N
Sat/Sun: Rest
Week 6:
RO
Tuesday: Rest
Thursday: Rest
Sat/Sun: Rest
ST
©
Go Train!
Page 28

Rōnin: Phase 3—Endurance
Sunday, October 21, 2012
G
It’s 2 days before my birthday and we just wrapped up one of the most memorable 3-day
workshops I’ve attended in my professional career. I was a special time for me for three
IN
reasons:
1. The workshop was led by two gentlemen I look up to most in the world of strength:
M
Geoff Neupert and Pavel Tsatsouline (If you don’t know who they are, do your
homework).
AM
2. It was the last weekend Pavel and Geoff were part of the RKC. The very next morning,
the prestigious school of strength, StrongFirst was born (Little did I know, 5 years later I
would be one of Pavel’s Senior instructors, CRAZY!).
GR
3. I was introduced to the most effective, pound-for-pound [kettlebell] exercise on the
planet—the double jerk and long cycle clean and jerk (LCCJ).
O
I came home a full blown addict. Like a kid with their first ever BMX bike and could no longer
take the gut-wrenching pain of waiting to get home and ride that bad boy.
PR
I trained the LCCJ exclusively for 5 months ONLY 2 DAYS PER WEEK to prepare for my official
debut as a black belt at the IBJJF Pan Jiu-Jitsu Championships on March 2013.
C
Aside from Jiu-Jitsu—I did nothing else!
No swings, snatches, or getups.

HE
The result?
Not only was I in the best shape ever—I was the most ripped & jacked I had ever been in my
AS
life. I felt like an absolute savage—like anything I laid my hands on, I could tear to shreds.
I even competed one weight class above (light heavy) my current weight at that time (middle
weight, 181). I felt so damn good.
G
Sadly, I lost on a controversial call at the end of my match, coming up short of making the
N
podium. Oh well, no regrets.
At the end of my match, drenched in sweat, my opponent pulled me to the side and in his
RO
Brazilian accent said, “Bro, você é muito duro e forte” (bro, you were so hard and strong). We’re
friends to this day. Why am I telling you this story?
Simple.
ST
If you’ve been stressed for time, are looking for the best bang for your buck to build strength,
endurance, muscle, and want to feel like a badass in 2 hours or less per week—allow me to
©
introduce you to the black belt of kettlebell lifts the …
… Long Cycle Clean and Jerk

Page 29

Program Details
• Goal: Improved respiration in the strength exercises, strength endurance, muscle building,
G
and improved myoglobin (red proteins that carry and store oxygen in muscle cells)
• Method: 2 Exercise Hybrid Serial interval
IN
• Tempo: Moderate
M
• Speed: Moderate or explosive
AM
• Exercises: Long Cycle Clean and Jerk (LCCJ)
• Time Commitment: Avg. session, 23 minutes
GR
Kettlebell Sizes Needed
O
Preferably a pair of bells you can complete 15 LCCJ’s at an RPE of 8-9. If those are not available,
I recommend the following:
PR
Gentlemen: A pair of 20-24kg. If you’re a mutant, use a pair of 32-36kg bells.
Ladies: A pair of 12-16kg. If you’re a mutant, use a pair of 20kg bells.

C
The Layout
HE
1st set in each series is a maximal number of lifts (NL) at RPE of 8 in the long cycle clean and
jerk (LCCJ).
Using 15RM bells—should hit about 12-13 NL but, if you do less, it’s ok. Be sure to stop at an
AS
RPE of 8. Expect the NL in the 1st set to drop each series. Each max set is followed by 12
singles, 6 doubles, or 4 triples every 30-45 seconds.
G
“Red Light Infractions”

N

RO
infractions:
1. RPE exceeds 8.
ST

©
Page 30

Weeks 1 & 3:
Weeks 1 & 3 and 2 & 4 are identical. Seek to improve in week 3 over week 1. Same for weeks 2
& 4. Use the charts below as a guide. This chart is an example of day 2. You may or may not
G
complete all series (be sure to follow the “red light infractions”) and it’s ok. Make a note in your
training log and aim for improvement the second time around.
IN
Day 2 example:
M
NL Timer NL Timer NL Timer
AM
Sets Series #1 Series #2 Series #3
1 Max, RPE 8 00:00—01:00 Max, RPE 8 07:00—07:50 Max, RPE 8 14:00—14:40

2 2 02:00—02:10 2 09:00—09:10 2 16:00—16:10
GR
3 2 02:30—02:40 2 09:30—09:40 2 16:30—16:40
4 2 03:00—03:10 2 10:00—10:10 2 17:00—17:10
O
5 2 03:30—03:40 2 10:30—10:40 2 17:30—17:40
6 2 04:00—04:10 2
PR 11:00—11:10 2 18:00—18:10
7 2 04:30—04:40 2 11:30—11:40 2 18:30—18:40
C
Day 1: Singles
HE
Set 1: Max reps at RPE of 8. At the “02:00” mark, start your singles. Keep in mind your 1st max
rep set each series will decrease (E.g., S1: 12NL, S2: 10NL, S3: 8NL).
Sets 2-7: One C&J every 15 seconds for 12 total sets (i.e., 12 singles). Last single should be
AS
complete at 04:45. Rest top of the minute plus 2 minutes—at “07:00" start series #2.
Complete 3 total series
G
Day 2: Doubles
N
Set # 1: Max reps at RPE of 8. At the 02:00 mark start your doubles.
RO
Sets 2-7: Two C&J's very 30 seconds for 6 total sets (i.e., 6 doubles). Last double should be
complete at 04:40. Rest top of the minute plus 2 minutes and at 07:00 start series #2.
Complete 3 total series.
ST
Day 3: Triples
Set # 1: Max reps at RPE of 8. At the 02:00 mark, start your triples.
©
Sets 2-7: Three C&J's very 45 seconds for 4 total sets (i.e., 4 triples). Last triple should be
complete at 04:30. Rest top of the minute plus 2 minutes and at 07:00 start series #2.
Page 31

Weeks 2 & 4:
Layout in weeks 2 & 4 is the same as 1 & 3. Only difference is total volume. In weeks 2 & 4
complete 4 total series.
G
Day 1: Singles
IN
Set 1: Max reps at RPE of 8. At the “02:00” mark, start your singles. Keep in mind your 1st max
rep set each series will decrease (E.g., S1: 12NL, S2: 10NL, S3: 8NL).
M
Sets 2-7: One C&J every 15 seconds for 12 total sets (i.e., 12 singles).
AM
Last single should be complete at 04:45. Rest top of the minute plus 2 minutes—at “07:00" start
series #2.
GR
Complete 4 total series
Day 2: Doubles
O
Set # 1: Max reps at RPE of 8. At the 02:00
mark start your doubles.
Sets 2-7: Two C&J's very 30 seconds for 6 total

sets (i.e., 6 doubles).
PR
Last double should be complete at 04:40. Rest
C
top of the minute plus 2 minutes and at 07:00
HE
start series #2.
Day 3: Triples
AS
Set # 1: Max reps at RPE of 8. At the 02:00

mark, start your triples.
G
Sets 2-7: Three C&J's very 45 seconds for 4

total sets (i.e., 4 triples).
N
Last triple should be complete at 04:30. Rest top

RO
of the minute plus 2 minutes and at 07:00 start

series #2.

ST
Total Volume for the month:

Roughly ∑ 800-886NL
©
Page 32

Closing Thoughts
The double kettlebell jerk is without a doubt—pound-for-pound the one-stop-shop to turn you
G
into a physical specimen. Are there other awesome kettlebell exercises? Absolutely! I’ve written
about them extensively but—the double jerk is my one true love.
IN
If I had to choose one to provide the best bang for my buck—it would be the double jerk and
LCCJ. But don’t take my word for it…
M
… legend has it, Soviet Special Forces (Spetsnaz) made kettlebell lifting their primary exercise
methodology to get in mutant-like physical condition for deployments.
AM
Particularly…
… the long cycle clean and jerk!
GR
They would complete 4-5 sets of 25 long cycles (100-125 reps) with a pair of 24kg bells… If you
haven’t tried it—you’re in for a treat! I tried it… ONCE… and I’m still recovering from the
emotional scaring after 6 years, LOL!
O
Look, I know the likelihood of you needing to get in special forces shape is very small but hey, it
wouldn’t hurt to try, eh? PR
I mean, I’d rather be in mutant-like shape and not need to be—than to be faced with a life
situation which requires it and be caught with my pants down
C
… NO THANKS!
HE
One last thought before I wrap this up… take your time.
There’s no reason to rush. It’s easy to get lost in “chasing a goal” (ask me how I know). Or only
desiring the end results: getting in a tough workout, losing weight, getting stronger, improving
AS
your conditioning, or attaining your BJJ black belt. These are simply a means to an end.
The secret to success lies in…

G
The journey and falling in love with the process! That’s it, that’s the secret.You MUST fall in love
N
with and trust the process or as we say it in Spanish, “confía en el proceso.” It’s in the journey
where you learn the most about yourself and become self-aware of your true potential.
RO
Ok, seriously, this is my last thought…
Seek not the workouts in this eBook—although they are great and to quote one of our readers
from our beta tests (shout out to Kyle!), “This has been one of the most enjoyable but brutal
ST
workout programs I’ve tried.”
But rather, seek perfection in your skill.

©
To your success,
Hec
Page 33

Additional Resources
Here are some additional resources I know will help you along the way so you can progress
G
faster and achieve your goals…
My FREE eBooks:
IN
• Kettlebell Workout Snacks—a collection of 8 of my best 10-15 minute single and
double kettlebell workouts to boost strength and destroy the muffin top!
M
• Deadlift Blueprint for BJJ—inside I teach you how to build a bigger deadlift without
AM
a belt, assistance exercises, straps or wraps.
• 5 Steps to Better Mobility for BJJ—a “5 step” cheat sheet to show you how to
improve your mobility/flexibility for BJJ so you train more Jiu-Jitsu without waking up
feeling like you’ve been hit by a semi, live life on your terms and to its fullest.
GR
My YouTube Channel:
• Movement Monday—I cover a new mobility exercise each week to help you improve
O
the quality of how you move to improve your performance and maximize your results.
• Technique of the Week—Each week I will take you through a new series of
PR
techniques to improve your strength and proficiency in the kettlebell and barbell skills.
• Workout of the Week—A weekly progressive "workout series" to help you achieve
your goals by keeping your body burning calories 24/7.
C
My Private Facebook Community:
HE
A kickass group of like minded peeps where you can:
• Share your thoughts on faith, family, fitness and finance.

• Post technique videos and have them reviewed by me and my colleagues.
AS
• Access to LIVE training tutorials to maximize your results and get to where you need to
be—FASTER!
G
• And more…
More Kickass Kettlebell Kourses and Programs

N
If you think my free content is legit, you’re gonna lust over my other kickass programs and
RO
kourses. Here are a few of our subscribers favorites:
1. Swing STRONG!—become "Bullet-Proof" for life and Jiu-Jitsu in less than 30 minutes a
day with the two most effective exercises on the planet (the swing and the getup)!!
ST
2. Snatch Blueprint—the MOST in depth course on the snatch to improve your

strength endurance for BJJ, dominate the mat, and tear through life like it ain't no thang!
©
3. Double Kettlebell Manifesto—my best double kettlebell programs to incinerate

belly fat and get you in ridiculous shape in less than 1 hour per week—so you can live a
badass, more fulfilled life—on your terms!
Page 34

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© 2019 – Strong As Hec Programming – All Rights Reserved.

© 2019 – Strong As Hec Programming – All Rights Reserved.

© 2019 – Strong As Hec Programming – All Rights Reserved.

Do not perform any exercise without proper instruction. Always perform a

© 2019 – Strong As Hec Programming – All Rights Reserved.

© 2019 – Strong As Hec Programming – All Rights Reserved.

You now have in your hands—the most effective 3

And without the lost feeling of, “what should I do next?”

Then, if your questions still aren’t answered, contact me: [email protected]

Your Friend and Coach,

Hector Gutierrez, Jr.

© 2019 – Strong As Hec Programming – All Rights Reserved.

An interesting fact of the Olympic Games

The winner of the ‘one hand’ competition (1896) was a

jerk. records including his 210kg (462) clean

contested lifts. By 1928, all the 'one hand’ exercises were

“The greatest joy in life is putting a heavy weight

More weight lifted = a greater energy expenditure = increased opportunity

© 2019 – Strong As Hec Programming – All Rights Reserved.

Kettlebell exercises we know today weren’t developed until

The “who’s who” of the GS world came from all corners of

As the sport grew through the 70’s—top athletes and

Like the Olympic Games, in 1982, after deliberation and

Cycle (clean and jerk)

© 2019 – Strong As Hec Programming – All Rights Reserved.

2. Energy Conservation vs Max Power and Brute Strength

tension for brute strength like that of the power lifts.

As blood lactate increases—the muscle(s) eventually shuts down.

To avoid this “shutdown” a GS athlete must master the following:

• Relaxation and Energy conservation (Muscular Efficiency)

• Grip strength and endurance to avoid hand tears.

Speaking of brute strength…

© 2019 – Strong As Hec Programming – All Rights Reserved.

This “hard” reference comes from a Japanese

Kime is the ability to “focus” your “power” to

known as Sanchin Kata. Sanchin meaning “battle to

… focuses on the development of the bones and Pavel Tsatsouline

duality in the strength world…

… the duality of tension and

barbell and bodyweight disciplines. This completely revolutionized fitness as we

© 2019 – Strong As Hec Programming – All Rights Reserved.

1702 students from BJJ practitioners to stay at home moms…

… everyone can benefit from the Hard Style

Hard Style is the way to go.

With that said…

and write about on the SAH blog…

… Welcome to Hard Style!

© 2019 – Strong As Hec Programming – All Rights Reserved.

© 2019 – Strong As Hec Programming – All Rights Reserved.

Overspeed Eccentrics—The Secret to Maximum

1. The eccentric phase i.e., the back swing PR

calls, “out-running gravity”.

there is an equal and opposite reaction.”

resulting in a more powerful jerk, snatch, etc…

This is what makes kettlebell ballistics—especially the kettlebell snatch and

… but also to improve your work capacity and heart health.

© 2019 – Strong As Hec Programming – All Rights Reserved.