This was the essence of an email I read the other day from Wendell, in which he inquired the following:
“Hi there! I recently purchased The Giant. Could you advise me on how legs will improve on the program without doing extra leg work?”
So, here’s the lowdown about how the Clean + Press engages your legs.
1- The Posterior Chain, Part 1 - Knee Rehab
This is something I seldom hear discussed .
Sure, people talk about KBs working the posterior chain -
The muscles responsible for ambulating , running, and jumping:
Calves, hamstrings, glutes, erector spinae (lower back).
Cleans engage those muscles brilliantly.
Not only will properly programmed Cleans build up your posterior chain, but they will boost your leg and cardiovascular endurance.
And that means reduced exertion to walk up hills, mow the lawn, shovel snow, dig holes, leg 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 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 makes sense , especially if knee pain prevents 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 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 properly .
They mistakenly believe that the Press is a exercise just for shoulders.
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 realm of bodybuilding.
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 a greater number of muscle fibers, so you can lift heavier weight.
So not only do isometrics strengthen your legs and make them stronger, it also delivers a stronger Press to you.
Hopefully, this eases any fear you might have about just 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 description below along with the link to another program where you can add in “extra leg work” if you want.
Stay Strong,
Geoff Neupert.