Kettlebells Exercises

As you might 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 identical .

But after that?

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

Let’s take a closer look:

**Clean + Press**

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

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

(Also called a “ sequence .”)

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

[+] 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 execute multiple Cleans followed by multiple Presses, like this:

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

(This is called a “complex .”)

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

[+] Fatigue builds up 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 “fatigue” Presses, making them more challenging

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

[+] Great for biasing endurance, hypertrophy, even getting leaner (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 favor both are:

1- Time Efficient:

You can get A LOT of work done in minimum time.

2- Use A LOT of Muscles All At Once:

… Especially the ones that make life “simpler” - hips, lower back, legs, website 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 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 wants.

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

Stay Strong ,

Geoff Neupert.