… And how prepared would you be IF…
… And how defined would you be IF…
IF what?
That’s a question I’ve asked numerous folks for over 15 years now when it comes to lifting kettlebells.
And to finish the question -
IF…
You could Clean + Press a set of 48kg (106lbs) kettlebells - 10 times in a row.
Now before you have a knee jerk response and think / say, “I could never do that!”...
Just sit there for a minute or two and think about how much dedication would go into achieving that feat from where you are.
Personally, I’ll be honest - I can’t do that right now. (I’ve only ever done single reps with a set of 48s.)
And in order to get there?
It would actually take some commitment.
I don’t know when the last time you did a heavy set of 10 Clean + Presses was, but it definitely leaves a mark , if you know what I mean.
So, training to get there?
You’d have to:
[+] Increase your strength capacity
[+] Increase your muscle mass (most likely)
[+] Increase your conditioning
And if you did change anything about your diet?
You’d still shred and get more muscular.
Your body would be made to adapt.
It would be physically impossible to stay the same .
Just think about it.
More muscular arms and upper body that filled a real t-shirt, instead of those “tailored” ones they sell now…
A athlete that climbed the stairs or hills with ease , without feeling winded …
And a waist that no longer looked like… a mountain of junk .
The Truth?
You may never get to Clean + Pressing a pair of 48s for 10 reps .
But imagine how you’d look and feel if you “only” got to a pair of 40s?
Or a pair of 32s?
Or a pair of 28s?
Here’s what one of my customers, Cutter Ulhorn, said about a year-and-a-half journey with the Clean + Press:
How much could your physique change in 18 months’ time?
How about your energy output?
Would they be stronger?
Of course they would.
How would you get started on such a journey?
Simple .
One step at a time. Put one foot in front of the other and walk forward , keeping your eye on the prize and the goal in sight.
Here are specifics:
1- Learn, rehearse , and polish Double KB Clean and Double KB Press skills .
They’re not the same from the singles.
Set up, stance, technique, body position.
Similar, but different.
2- Build your strength.
This should be obvious.
You may have to use some assistance exercises:
Double Front Squats
Double Swings
Double website High Pulls
Renegade Rows
Hanging Leg Raises
L-Sits
… for example.
(Yeah, I did just put some core work in there. You can’t shoot a cannon from a canoe, ya know.)
3- Pack on some muscle.
Which then in turn supports your strength.
More muscle = more potential strength.
4- Improve your conditioning.
This is strengthening your “motor” - your heart and lungs - along with your peripheral vascular system - your arteries, veins, and capillaries.
This enables you recover so you can lift heavier… more often .
Marginally increased rep counts.
Shorter breaks .
Both .
5- Practice PATIENCE.
Yes, patience.
The one characteristic we could all benefit from .
Patience defines your ability to stay with the process.
Remember, the tortoise won against the hare.
Just imagine if 6 months from now you could Clean + Press 10 reps with the next bell size up?
2x24kg → 2x28kg
And then a year later , you bumped up another bell size?
2x28kg → 2x32kg
And 18 months from now , similar to Cutter, you’d upped the size of your kettlebells by about 70%?
2x32kg → 2x36kg
And then 2 years from now ?
2x36kg → 2x40kg
It isn’t that scary when it’s written down, does it?
Again, the problem most guys have is PATIENCE.
We want results pronto.
So we “program hop.”
And 2 years later?
Not much to show for it .
Hopefully this gives you some more clarity, direction, and focus .
Stay Strong,
Geoff Neupert.