As you may know if you’ve been following these newsletters for any period , we’re big enthusiasts around here of the Clean + Press.
It’s truly a effective exercise.
But one thing we haven’t really mentioned is the difference between -
The Clean + Press
And -
The Clean → Press (Clean THEN Press)
… Especially in terms of doing multiple reps.
Obviously 1 rep of each is equal.
But after that?
That’s where things start to change and why you might want to know the difference, especially if your goals are to get stronger or to get leaner .
Let’s take a closer look:
**Clean + Press**
This is where you do multiple reps of Clean + Presses, like this:
Clean, Press, Clean, Press, Clean, Press…
(Also called a “chain .”)
[+] Creates a “force wave” from the Clean that moves into the Press, which makes the Press feel lighter
[+] Spreads fatigue throughout the body
[+] Decreases local muscular fatigue (Clean = hips, hamstrings, grip; Press = arms, shoulders)
[+] Drives respiration
[+] Great for overall strength + conditioning
[+] Typically get more reps on the Presses thanks to the Clean preceding them
**Clean → Press**
This is where you perform multiple Cleans followed by multiple Presses, like this:
Clean, Clean, Clean, get more info Press, Press, Press…
(This is called a “ combo.”)
[+] No “force wave” for Presses except for the first Press after your last Clean
[+] Fatigue increases relatively quickly in the lower body and grip (Cleans) and the upper body - arms and shoulders (Press) - a.k.a. Increased local muscular fatigue
[+] Can be sucking wind while Pressing
[+] Cleans “fatigue” Presses, making them harder
[+] Presses require more “focus” after higher rep set of Cleans
[+] Great for biasing conditioning, hypertrophy, even getting slimmer (fat loss)
[+] Typically get reduced reps on the Press after all the Cleans due to respiratory from Cleans and local fatigue build up during Presses
The reasons I like both are:
1- Time Efficient:
You can get A LOT of work done in very little time.
2- Use A LOT of Muscles All At Once:
… Especially the ones that make life “simpler” - hips, lower back, legs, upper back, shoulders, arms.
3- They Create A Conditioning Effect:
Or “Incidental Conditioning” as we used to say back in the old RKC days.
You can train for strength, and enhance your conditioning at the same time.
Which of course boosts your everyday energy.
Which is better for you - The Clean + Press or Clean → Press?
Depends on your aims and your desires.
I hope that provides you a better picture of the subtle yet powerful nuances of exercise order/sequencing.
Stay Powerful ,
Geoff Neupert.