Kettlebells Workout

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

It’s truly a transformative exercise.

But one thing we haven’t really discussed 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 stronger 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 carries into the Press, which makes the Press feel easier

[+] 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 “ combo.”)

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

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

[+] Can be gasping while Pressing

[+] Cleans “pre-exhaust” Presses, making them more challenging

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

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

[+] Typically get fewer repetitions 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 minimum time.

2- Use A LOT of Muscles All At Once:

… Especially the ones that make life “easier” - 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 the same time.

Which of course makes your everyday energy.

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

Depends on your aims and your desires.

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

Stay Strong ,

Geoff Neupert.