… And how prepared would you be IF…
… And how lean 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 complete the question -
IF…
You could Clean + Press a pair of 48kg (106lbs) kettlebells - 10 times in a row.
Now before you have a immediate response and think / say, “I could never do that!”...
Just sit there for a moment and think about how much dedication would go into achieving that milestone from where you are.
Personally, I’ll be straight up - 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 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 capacity
[+] 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 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 took the hill or hills with comfort , without feeling out of breath…
And a waist that no longer looked like… a mountain of junk .
The Truth?
You may never read more 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 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 progress, keeping your eye on the prize and the goal in sight.
Here are specifics:
1- Learn, practice , and polish Double KB Clean and Double KB Press skills .
They’re different from the singles.
Set up, stance, stroke , 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 consequence supports your strength.
More muscle = more potential strength.
4- Improve your conditioning.
This is building your “motor” - your heart and lungs - along with your peripheral vascular system - your arteries, veins, and capillaries.
This enables you bounce back so you can lift more… more often .
Slightly higher rep ranges .
Shorter breaks .
Combination of both .
5- Practice PATIENCE.
Yes, patience.
The one characteristic we could all use more of .
Patience determines your ability to stay with the process.
Remember, the tortoise won against 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 increased 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 after two years?
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 brings more clarity, focus, and direction .
Stay Strong,
Geoff Neupert.