This was the core of an email I read the other day from Wendell, in which he asked the following:
“Hi there! I recently got The Giant. Could you clarify how legs will improve on the program without doing extra leg work?”
So, here’s the scoop about how the Clean + Press engages your legs.
1- The Posterior Chain, Part 1 - Knee Rehab
This is something I hardly ever encounter talked about.
Sure, people talk about KBs activating the posterior chain -
The muscles responsible for ambulating , 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 fail to realize is that strengthening those muscle groups by “hinging” can actually lessen here and sometimes cure knee pain for some people.
(I’ve relied on this approach 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 improves their Squat .
This is because a stronger posterior chain facilitates staying upright while Squatting, instead of falling 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 improves your Goblet Squat or Double KB Front Squat .
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 “shoulders only” exercise.
Well, it certainly engages 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 - most often associated 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 produced without any motion.
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 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.