This was the essence of an email I got the other day from Wendell, in which he asked the following:
“Hi there! I recently bought The Giant. Could you explain how legs will get stronger on the program without doing extra leg work?”
So, here’s the lowdown about how the Clean + Press targets your legs.
1- The Posterior Chain, Part 1 - Knee Rehab
This is something I seldom hear discussed .
Sure, people talk about KBs targeting the posterior chain -
The muscles responsible for ambulating , running, and jumping:
Calves, hamstrings, glutes, erector spinae (lower back).
Cleans engage those muscles brilliantly.
Not only will properly programmed Cleans build up your posterior chain, but they will enhance your leg and cardiovascular endurance.
And that means less effort to walk up hills, mow the lawn, shovel snow, dig holes, or even just go out on a long ruck.
But what most people aren’t aware of is that strengthening those muscle groups by “hinging” can actually alleviate or even remove knee pain for some people.
(I’ve used this strategy 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 opens up the ability to Squat for some people .
And this is logical, especially if knee pain prevents you from Squatting .
And for others, it makes their Squat stronger .
This is because a stronger posterior chain helps maintain an upright Squat position , instead of leaning too far forward , which can not only hurt your knees, but harm your lower back.
So, don’t be surprised if a steady regimen of Clean + Presses helps your Goblet or Double KB Front Squat feel more comfortable.
On the topic of Presses…
3- The Press - A Quad Trainer
Many people are often unaware about how to Press the right way.
They mistakenly believe that the Press is a “shoulder exercise.”
Well, it certainly works your shoulders , but not ONLY 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 “bodybuilding world.”
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 enhance their power, it also delivers a stronger Press to you.
Hopefully, this reduces any fear you might here have about “only” 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” if you want.
Stay Strong,
Geoff Neupert.