… And how conditioned would you be IF…
… And how defined would you be IF…
IF what?
That’s a question I’ve asked countless individuals for over 15 years now when it comes to lifting kettlebells.
And to complete the question -
IF…
You could Clean + Press a duo 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 dedication would go into achieving that goal 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 WORK .
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 modify anything about your diet?
You’d still get leaner and get more muscular.
Your body would be made to adapt.
It would be physically impossible to stay the way you are now.
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 tackled the stairs or inclines with ease , without feeling out of breath…
And a waist that no longer looked like… a pile of waste .
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 year-and-a-half journey with the Clean + Press:
How much could your physique change in 18 months ?
How about your energy levels ?
Would they be improved ?
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 walk forward , 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 movements.
They’re not the same 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 get more info example.
(Yeah, I did just put some core work in there. You can’t shoot a gun 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 developing 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 more… more often .
Slightly higher rep ranges .
Reduced rest time.
Both .
5- Practice PATIENCE.
Yes, patience.
The one quality we could all use more of .
Patience determines your ability to stick to the process.
Remember, the tortoise outpaced the hare.
Just imagine if half a year from now 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 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 a whole lot to show .
Hopefully this helps you focus, clarify, and direct your efforts.
Stay Strong,
Geoff Neupert.