… And how conditioned would you be IF…
… And how lean would you be IF…
IF what?
That’s a thought I’ve asked countless individuals 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 moment and think about how much grind would go into achieving that milestone 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 takes its toll , if you know what I mean.
So, training to get there?
You’d have to:
[+] Increase your strength power
[+] Increase your muscle mass (most likely)
[+] Increase your conditioning
And if you did change anything about your diet?
You’d still lean out and get more muscular.
Your body would be compelled to transform .
It would be physically impossible to stay the status quo .
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 athlete that climbed the steps or slopes with no trouble, without feeling out of breath…
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 counts.
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 18-month journey with the Clean + Press:
How much could your physique change in 18 months’ time?
How about your check here energy output?
Would they be better ?
Of course they would.
How would you get started on such a journey?
Easy .
One step at a time. Put one foot in front of the other and progress, 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 different from the singles.
Set up, stance, movement , body position.
Similar, but different.
2- Build your strength.
This should be obvious.
You may have to use some supporting 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 effect 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 recover so you can lift more… more often .
Marginally increased rep counts.
Reduced rest time.
All of the above.
5- Practice PATIENCE.
Yes, patience.
The one quality we could all appreciate more.
Patience influences your ability to follow 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 a year later , you increased another bell size?
2x28kg → 2x32kg
And in a year and a half, similar to Cutter, you’d upped the size of your kettlebells by about 70%?
2x32kg → 2x36kg
And then after two years?
2x36kg → 2x40kg
It doesn’t look quite so intimidating 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 brings more clarity, focus, and direction .
Stay Strong,
Geoff Neupert.