As you may know if you’ve been following these newsletters for any length of time , we’re big fans around here of the Clean + Press.
It’s truly a effective exercise.
But one thing we haven’t really talked about 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 the same .
But after that?
That’s where things start to vary and why you might want to know the difference, especially if your goals are to get more powerful or to get lean.
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 “ sequence .”)
[+] 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 complete multiple Cleans followed by multiple Presses, like this:
Clean, Clean, Clean, Press, Press, Press…
(This is called a “ set .”)
[+] No “intensity burst” for Presses except for the first Press after your last Clean
[+] Fatigue builds up relatively quickly in the legs and hips 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 more challenging
[+] Presses require more “mental effort” after higher rep set of Cleans
[+] Great for biasing conditioning, hypertrophy, even getting leaner (fat loss)
[+] Typically get fewer repetitions on the Press after all the Cleans due to breathing 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 “easier” - 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 improve your conditioning at the same time.
Which of course increases your everyday energy.
Which is better for you - The Clean + Press or Clean → Press?
Depends on your objectives and check here your preferences.
I hope that gives you a better picture of the subtle yet powerful nuances of exercise order/sequencing.
Stay Strong ,
Geoff Neupert.