Kettlebell Workout

As you probably know if you’ve been following these newsletters for any while, we’re big enthusiasts around here of the Clean + Press.

It’s truly a game-changing 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 change and why you might want to know the difference, especially if your goals are to get more powerful or to get lean.

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 transfers 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 leading into 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 “ combo.”)

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

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

[+] Can be sucking wind while Pressing

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

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

[+] Great for biasing fitness, hypertrophy, even getting slimmer (fat loss)

[+] Typically get less reps on the Press after all the Cleans due to respiratory 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 improve your conditioning at the same time.

Which of course increases your everyday energy.

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

Depends on your goals and your desires.

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

Stay Powerful ,

Geoff Neupert.