This was the essence of an email I received the other day from Wendell, in which he asked the following:
“Hi there! I recently got The Giant. Could you explain how legs will read more improve on the program without doing extra leg work?”
So, here’s the deal about how the Clean + Press works your legs.
1- The Posterior Chain, Part 1 - Knee Rehab
This is something I hardly ever encounter talked about.
Sure, people talk about KBs working 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 enhance 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 fail to realize is that strengthening those muscle groups by “hinging” can actually alleviate or even remove 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 helps some folks Squat better.
And this is logical, especially if knee pain keeps you from squatting .
And for others, it improves their Squat .
This is because a stronger posterior chain makes it easier to stay upright in the Squat , instead of falling forward, which can not only hurt your knees, but strain / injure your lower back.
So, don’t be surprised if a solid portion of Clean + Presses improves your Goblet Squat or Double KB Front Squat .
Regarding 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 “shoulder exercise.”
Well, it certainly engages 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 - usually linked to Squat, Leg Press, and Leg Extensions in the fitness community.
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 a greater number of muscle fibers, so you can lift heavier weight.
So not only do isometrics improve your leg strength and enhance their power, it also delivers a stronger Press to you.
Hopefully, this reduces 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.