… And how trained would you be IF…
… And how shredded 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 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 minute or two and think about how much grind would go into achieving that goal 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 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 challenges you, 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 compelled to transform .
It would be physically impossible to stay the way you are now.
Just think about it.
More muscular arms and upper body that filled out a real t-shirt, instead of those “tailored” ones they sell now…
A ticker that tackled the stairs or hills with comfort , without feeling winded …
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 one and a half year journey with the Clean + Press:
How much could your physique change in 18 months ?
How about your energy levels ?
Would they be better ?
Of course they would.
How would you get started on such a journey?
Simple .
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, train, and polish Double KB Clean and Double KB Press skills .
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 assistance 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 effect 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 enables you recover so you can lift heavier… more often .
Slightly higher rep ranges .
Shorter breaks .
Combination of both .
5- Practice PATIENCE.
Yes, patience.
The one trait we could all benefit from .
Patience influences your ability to follow 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 kettlebells → 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 doesn’t look quite so intimidating 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 lot to display.
Hopefully this helps you focus, clarify, and direct your efforts.
Stay Strong,
Geoff Neupert.