… And how fit would you be IF…
… And how toned would you be IF…
IF what?
That’s a question I’ve asked many people for over 15 years now when it comes to lifting kettlebells.
And to end the question -
IF…
You could Clean + Press a duo of 48kg (106lbs) kettlebells - 10 times in a row.
Now before you have a instant response and think / say, “I could never do that!”...
Just sit there for a minute or two and think about how much grind would go into achieving that feat from where you are.
Personally, I’ll be real - I can’t do that right now. (I’ve only ever done single reps with a pair of 48s.)
And in order to get there?
It would actually take some training .
I don’t know when the last time you did a heavy set of 10 Clean + Presses was, but it definitely challenges you, 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 modify anything about your diet?
You’d still get leaner and get more muscular.
Your body would be FORCED TO CHANGE .
It would be physically impossible to stay the way you are now.
Just think about it.
More muscular arms and upper body that filled up a real t-shirt, instead of those “tailored” ones they sell now…
A ticker that tackled the incline or slopes with ease , without feeling short of breath …
And a waist that no longer looked like… a heap of garbage.
The Truth?
You may never get to Clean + Pressing a pair of 48s for 10 repetitions .
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 one and a half year journey with the Clean + Press:
How much could here your physique change in 18 moon cycles ?
How about your energy levels ?
Would they be stronger?
Of course they would.
How would you get started on such a journey?
Straightforward.
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, train, and polish Double KB Clean and Double KB Press techniques .
They’re distinct 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 supplemental exercises:
Double Front Squats
Double Swings
Double 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 missile 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 creating your “motor” - your heart and lungs - along with your peripheral vascular system - your arteries, veins, and capillaries.
This helps you to recover so you can lift heavier… more often .
Marginally increased rep counts.
Less rest .
Both .
5- Practice PATIENCE.
Yes, patience.
The one quality we could all appreciate more.
Patience influences your ability to stay with the process.
Remember, the tortoise beat the hare.
Just imagine if in six months you could Clean + Press 10 reps with the next bell size up?
2x24kg → 2x28kg
And then one year from now , you moved up another bell size?
2x28kg → 2x32kg
And a year and a half later , similar to Cutter, you’d increased the size of your kettlebells by about 70%?
2x32kg → 2x36kg
And then 2 years from now ?
2x36kg → 2x40kg
It seems less daunting when it’s written down, does it?
Again, the problem most guys have is PATIENCE.
We want results immediately .
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.