This was the gist of an email I read the other day from Wendell, in which he questioned the following:
“Hi there! I recently bought The Giant. Could you clarify how legs will benefit on the program without doing extra leg work?”
So, here’s the scoop 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 activating the posterior chain -
The muscles responsible for ambulating , running, and jumping:
Calves, hamstrings, glutes, erector spinae (lower back).
Cleans work that muscle group spectacularly .
Not only will properly programmed Cleans strengthen your posterior chain , but they will improve your leg and cardiovascular endurance.
And that means reduced exertion 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 lessen 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 can unlock the ability to Squat .
And this is understandable , especially if knee pain keeps you from squatting .
And for others, it improves their Squat .
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 strain / injure your lower back.
So, don’t be surprised if a steady regimen of Clean + Presses makes your Goblet Squat or Double KB Front Squat feel easier !
Speaking of Presses…
3- The Press - A Quad Trainer
So many guys have very little idea about how to Press correctly .
They mistakenly believe that the Press is a “shoulders only” exercise.
Well, it certainly targets 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 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 additional muscle fibers, so you can lift heavier weight.
So not only do isometrics “work your legs” and make them stronger, it also delivers a stronger Press to you.
Hopefully, this reduces 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 get more info description below along with the link to another program where you can add in “extra leg work” if you want.
Stay Strong,
Geoff Neupert.