New Two-Kettlebell Fat Loss Super Move

The awesomeness that is Sharon Shiner, SFG2, demonstrating

Right now, the name I'm using is the Savage Clean and Jerk.

At first I wanted to call it the dead-stop-clean-and-jerk…  but that didn't sound cool enough.  And the next thing to call it was the "power" clean and jerk, as the re-set for the clean is modelled off of Mark Reifkind's "Power Swing".  But then it sounds like you're saying power-clean, which is a thing, and it's a thing that's sort of the opposite of what this is.

Regardless of the name, it's awesome for three and a half reasons:

1.) It's the longest range of motion you can take two kettlebells.  Longer range of motion = metabolic awesomeness.

2.) Because two kettlebells, more weight.  More weight = metabolic awesomeness

3.) Because it's hardstyle, it's strong, safe, and inefficient.  Inefficient = metabolic awesomenss.  Safe = absolulte #1 priority

3.5) Because of the dead stop (or "power") element at the bottom, it's even less efficient, requires you to generate more power, and is even safer.  Inefficient = metabolic awesomenss.  Safe = absolulte #1 priority

Sharon Shiner, SFG2 demonstrating the savage clean and jerk

So lets take a look at that: 

It's hard

It's metabolicly demanding

It's safe

There's been a lot of talk about the CrossFit Swing (aka "American Swing") vs. the hardstyle swing (aka SFG or RKC swing), and that because it has a longer range of motion it's better.  Even though it's a longer range of motion in a way that tends to degrade form.

Here we have the longest possible range of motion – but's it's because we're stringing together three strict hardstyle moves with perfect form: A power swing, a clean, and a hardstyle jerk.  The deadstop on the power-swing actually tends to encourage perfect form.

One of my favorite quotes ever, is Pavel Tsatsouline: "Safety is part of, not the opposite of, performance."

It's very hard to keep doing something correctly, when you are tired and you want to let form slip.  And it takes intelligence to stop when it's wrong.  You could always make up in volume (total sets and reps) what you lack in fatigue (reps per set).  And, more often than people think, less is more with a power-tool like the Savage Clean and Jerk.

So what we've got is an extremely long range of motion, with a fairly heavy weight – two kettlebells are better than one.  Sharon, in the videos, is using two 16kg kettlebells.  For a guy, the equivently would be using two 24kg kettlebells.  But hey, I know there are some superhuman folks out there that will use two 32kg kettlebells.  

For folks that are new – feel free to try starting with two 8kg kettlebells (women) or two 16kg kettlebells (men), and then adjust as is smart and appropriate.

From a fat loss standpoint – we really want big movements, done inefficiently, for moderate reps.

You can do the mega clean and jerk with two kettlebells, with perfect form, and get awesome results.  Here is an example of how to interval train with the SavC&J:

Savage Clean and Jerk as many reps as you can with perfect form.  Rest 30 seconds

Savage Clean and Jerk as many reps as you can with perfect form.  Rest 60 seconds

Savage Clean and Jerk as many reps as you can with perfect form.  Rest 90 seconds

Savage Clean and Jerk as many reps as you can with perfect form.  Rest 120 seconds

It's a great, simple, savage, interval training workout.  

It's self regulating, because when you can't do any more with perfect form, you just stop and rest.  The rest increases each round, because you're going to need it.  Instead of compressing the rest, we're deliberately letting you catch up a little more each round so you can keep doing quality work.  

You'll get more total work volume in on this workout, and it will be safer.  And it's going to be massively metabolic.  

Enjoy!

by Josh Hillis