This was the core of an email I came across the other day from Wendell, in which he wanted to know the following:
“Hi there! I recently got 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 activates your legs.
1- The Posterior Chain, Part 1 - Knee Rehab
This is something I seldom hear discussed .
Sure, people talk about legs KBs activating the posterior chain -
The muscles responsible for walking , 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 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 don’t know is that strengthening those muscle groups by “hinging” can actually reduce, even eliminate 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 helps some folks Squat better.
And this is logical, especially if knee pain stops you from doing Squats.
And for others, it makes their Squat stronger .
This is because a stronger posterior chain makes it easier to stay upright in the Squat , instead of leaning too far forward , which can not only hurt your knees, but stress or damage your lower back.
So, don’t be surprised if a heavy dose of Clean + Presses helps your Goblet or Double KB Front Squat feel more comfortable.
Regarding Presses…
3- The Press - A Quad Trainer
So many guys have very little idea about how to Press properly .
They mistakenly believe that the Press is a “shoulder 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 - usually linked to 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 “work your legs” and build them up, it also delivers a stronger Press to you.
Hopefully, this alleviates 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.