This was the gist of an email I received the other day from Wendell, in which he questioned the following:
“Hi there! I recently bought The Giant. Could you advise me on how legs will improve on the program without doing extra leg work?”
So, here’s the lowdown about how the Clean + Press engages your legs.
1- The Posterior Chain, Part 1 - Knee Rehab
This is something I rarely see anyone speak about .
Sure, people talk about KBs activating the posterior chain -
The muscles responsible for moving, running, and jumping:
Calves, hamstrings, glutes, erector spinae (lower back).
Cleans target that group effectively .
Not only will properly programmed Cleans build up your posterior chain, but they will improve your leg and cardiovascular endurance.
And that means easier time to walk up hills, mow the lawn, shovel snow, dig holes, or even just go out on a long ruck.
But what most people don’t know is that strengthening those muscle groups by “hinging” can actually reduce, even eliminate knee pain for some people.
(I’ve applied this method for almost 30 years.)
And that’s a BIG Win for guys (and gals) our age.
2- The Posterior Chain, Part 2 - A Stronger Squat
A stronger posterior chain from doing Cleans helps some folks Squat better.
And this is understandable , especially if knee pain stops you from doing Squats.
And for others, it makes their Squat stronger .
This is because a stronger posterior chain helps maintain an upright Squat position , instead of tipping forward , which can not only hurt your knees, but harm your lower back.
So, don’t be surprised if a heavy dose of Clean + Presses helps your Goblet or Double KB Front Squat feel more comfortable !
Speaking of Presses…
3- The Press - A Quad Trainer
A lot of individuals don’t really understand about how to Press properly .
They mistakenly believe that the Press is a “shoulders only” exercise.
Well, it certainly works your shoulders , but not solely your shoulders.
A proper Press works your entire body -
INCLUDING your LEGS.
Especially your quads (quadriceps) - the front of your legs - commonly connected with Squat, Leg Press, and Leg Extensions in the realm of bodybuilding.
How?
Through isometric muscle actions.
Isometrics are where force - the highest forces possible - are generated without movement.
Here’s an example: Make a fist - now make it tighter - TIGHTER!
Feel how much tension that creates?
That’s an isometric muscle action.
And you should be doing that with your quads when you Press. (Among other things.)
Isometrics increase your muscle coordination and your ability to recruit more muscle fibers, so you can lift heavier weight.
So not only do isometrics strengthen your legs and build them up, it also delivers a stronger Press to you.
Hopefully, this reduces any fear you might have about just doing Clean + Presses, especially for working your legs.
If you want to follow in Wendell’s footsteps, I leave a link to the same program he used in the description below along with the link to another program where you can add in “extra leg work” read more if you want.
Stay Strong,
Geoff Neupert.