This was the essence of an email I came across the other day from Wendell, in which he questioned the following:
“Hi there! I recently purchased The Giant. Could you tell me about how legs will benefit on the program without doing extra leg work?”
So, here’s the situation about how the Clean + Press activates your legs.
1- The Posterior Chain, Part 1 - Knee Rehab
This is something I rarely see anyone speak about .
Sure, people talk about KBs targeting 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 strengthen your posterior chain , but they will boost 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 can unlock the ability to Squat .
And this is logical, especially if knee pain stops you from doing Squats.
And for others, it boosts Squat strength.
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 stress or damage your lower back.
So, don’t be surprised if a solid portion of Clean + Presses makes your Goblet Squat or Double KB Front Squat feel easier !
On the topic of Presses…
3- The Press - A Quad Trainer
So many guys have very little idea about how to Press the right way.
They mistakenly believe that the Press is a exercise just for shoulders.
Well, it certainly targets your more info 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 - usually linked to 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 created statically.
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 improve your leg strength and build them up, it also delivers a stronger Press to you.
Hopefully, this eases any fear you might have about “only” doing Clean + Presses, especially for leg strength.
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.