… And how fit would you be IF…
… And how defined would you be IF…
IF what?
That’s a thought 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 instant response and think / say, “I could never do that!”...
Just sit there for a couple of minutes 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 more info 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 challenges you, if you know what I mean.
So, training to get there?
You’d have to:
[+] Increase your strength levels
[+] 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 made to adapt.
It would be physically impossible to stay the status quo .
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 runner that tackled the steps or hills 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 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 one and a half year journey with the Clean + Press:
How much could your physique change in 18 months’ time?
How about your energy output?
Would they be higher ?
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 movements.
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 gun 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 allows you to recover so you can lift heavier… more often .
Marginally increased rep counts.
Shorter breaks .
All of the above.
5- Practice PATIENCE.
Yes, patience.
The one trait we could all benefit from .
Patience defines your ability to stay with the process.
Remember, the tortoise beat 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 one year from now , you moved up another bell size?
2x28kg → 2x32kg
And in a year and a half, similar to Cutter, you’d raised 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 now yesterday .
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.