This was the main point 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 improve on the program without doing extra leg work?”
So, here’s the deal about how the Clean + Press targets your legs.
1- The Posterior Chain, Part 1 - Knee Rehab
This is something I rarely see anyone speak about .
Sure, people talk about KBs activating the posterior chain -
The muscles responsible for walking , running, and jumping:
Calves, hamstrings, glutes, erector spinae (lower back).
Cleans work that muscle group spectacularly .
Not only will properly programmed Cleans make your posterior chain stronger , 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 don’t know is that strengthening those muscle get more info groups by “hinging” can actually reduce, even eliminate 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 helps some folks Squat better.
And this is logical, especially if knee pain prevents you from Squatting .
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 strain / injure your lower back.
So, don’t be surprised if a heavy dose of Clean + Presses improves your Goblet Squat or Double KB Front Squat !
Regarding Presses…
3- The Press - A Quad Trainer
A lot of individuals don’t really understand 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 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 “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 improve your leg strength and make them stronger, it also delivers a stronger Press to you.
Hopefully, this eases any fear you might have about solely focusing on 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.