This was the core of an email I got the other day from Wendell, in which he asked the following:
“Hi there! I recently purchased The Giant. Could you explain how legs will benefit on the program without doing extra leg work?”
So, here’s the lowdown about how the Clean + Press activates your legs.
1- The Posterior Chain, Part 1 - Knee Rehab
This is something I hardly ever encounter talked about.
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 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 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 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 makes sense , especially if knee pain stops you from doing Squats.
And for others, it boosts Squat strength.
This is because a stronger posterior chain facilitates staying upright while Squatting, 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 makes your Goblet Squat or Double KB Front Squat feel easier !
On the topic of Presses…
3- The Press - A Quad Trainer
Many people are often unaware about how to Press correctly .
They mistakenly believe that the Press is a “shoulder exercise.”
Well, it certainly targets 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 here 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 a greater number of muscle fibers, so you can lift heavier weight.
So not only do isometrics improve your leg strength and make them stronger, it also delivers a stronger Press to you.
Hopefully, this alleviates any fear you might have about solely focusing on Clean + Presses, especially for leg development.
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.