… And how strong would you be IF…
… And how shredded would you be IF…
IF what?
That’s a thought I’ve asked many people for over 15 years now when it comes to training with kettlebells .
And to finish the idea -
IF…
You could Clean + Press a pair of 48kg (106lbs) kettlebells - 10 times in a row.
Now before you have a automatic response and think / say, “I could never do that!”...
Just sit there for a minute or two and think about how much dedication would go into reaching 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 effort .
I don’t know when the last time you did a heavy set of 10 Clean + Presses was, but it definitely makes an impact, 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)
[+] Build 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 adapt .
It would be physically impossible to stay the same as 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 took the stairs or hills with ease, without feeling short 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 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 improve in 18 months?
How about your energy levels?
Would they be enhanced?
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 walk forward, keeping your eye on the finish line and the goal in sight.
Here are the details :
1- Learn , practice, and refine Double KB Clean and Double KB Press techniques.
They’re unlike from the singles.
Set up, stance, stroke, body position.
Alike, yet not.
2- Build your strength.
This should be straightforward .
You may have to incorporate some assistance exercises:
Double Front Squats
Double here 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 cannon from a canoe, ya know.)
3- Pack on some muscle.
Which then in turn backs up your strength.
More muscle = more potential strength.
4- Boost your conditioning.
This is building 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.
Slightly increased reps.
Less rest.
Both.
5- Practice PATIENCE.
Yes, patience.
The one characteristic we could all use more of.
Patience determines your ability to follow 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 18 months from now, similar to Cutter, you’d raised the size of your kettlebells by about 70%?
2x32kg → 2x36kg
And then 2 years from now?
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 much to show for it.
Hopefully this gives you some more clarity, direction, and focus.
Stay Strong,
Geoff Neupert.