K.B Exercises

As you probably know if you’ve been reading these newsletters for any length of time , we’re big fans around here of the Clean + Press.

It’s truly a effective exercise.

But one thing we haven’t really talked about is the difference between -

The Clean + Press

And -

The Clean → Press (Clean THEN Press)

… Especially in terms of doing multiple reps.

Obviously 1 rep of each is equal.

But after that?

That’s where things start to vary and why you might want to know the difference, especially if your goals are to get more powerful or to get more shredded .

Let’s take a closer look:

**Clean + Press**

This is where you do multiple reps of Clean + Presses, like this:

Clean, Press, Clean, Press, Clean, Press…

(Also called a “chain .”)

[+] Creates a “force wave” from the Clean that carries into the Press, which makes the Press feel smoother

[+] Spreads fatigue throughout the body

[+] Decreases local muscular fatigue (Clean = hips, hamstrings, grip; Press = arms, shoulders)

[+] Drives respiration

[+] Great for overall strength + conditioning

[+] Typically get more reps on the Presses thanks to the Clean before them

**Clean → Press**

This is where you complete multiple Cleans followed by multiple Presses, like this:

Clean, Clean, Clean, Press, Press, Press…

(This is called a “complex .”)

[+] No “power surge” for Presses except for the primary Press after your last Clean

[+] Fatigue increases relatively quickly in the legs and hips and grip (Cleans) and the upper body - arms and shoulders (Press) - a.k.a. Increased local muscular fatigue

[+] Can be breathing hard while Pressing

[+] Cleans “wear out” Presses, making them more challenging

[+] Presses require more “mental effort” after higher rep set of Cleans

[+] Great for biasing conditioning, hypertrophy, even getting more shredded (fat loss)

[+] Typically get less reps on the Press after all the Cleans due to breathing from Cleans and local fatigue build up during Presses

The reasons I prefer both are:

1- Time Efficient:

You can get A LOT of work done in a short time.

2- Use A LOT of Muscles All At Once:

… Especially the ones that make life “simpler” - hips, lower back, legs, upper back, shoulders, arms.

3- They Create A Conditioning Effect:

Or “Incidental Conditioning” as we used to say back in the old RKC days.

You can train for strength, and boost your conditioning at get more info the same time.

Which of course makes your everyday energy.

Which is better for you - The Clean + Press or Clean → Press?

Depends on your aims and your desires.

I hope that gives you a better picture of the subtle yet powerful nuances of exercise order/sequencing.

Stay Powerful ,

Geoff Neupert.