As you may know if you’ve been checking out these newsletters for any length of time , we’re big enthusiasts around here of the Clean + Press.
It’s truly a transformative exercise.
But one thing we haven’t really discussed 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 differ and why you might want to know the difference, especially check here if your goals are to get more muscular or to get lean.
Let’s take a closer look:
**Clean + Press**
This is where you complete multiple reps of Clean + Presses, like this:
Clean, Press, Clean, Press, Clean, Press…
(Also called a “ flow.”)
[+] Creates a “force wave” from the Clean that carries into the Press, which makes the Press feel easier
[+] 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, Press, Press, Press…
(This is called a “ combo.”)
[+] No “force wave” for Presses except for the initial Press after your last Clean
[+] Fatigue accumulates 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 gasping while Pressing
[+] Cleans “wear out” Presses, making them more challenging
[+] Presses require more “mental effort” after higher rep set of Cleans
[+] Great for biasing fitness, hypertrophy, even getting slimmer (fat loss)
[+] Typically get less reps on the Press after all the Cleans due to respiratory from Cleans and local fatigue build up during Presses
The reasons I favor both are:
1- Time Efficient:
You can get A LOT of work done in minimum time.
2- Use A LOT of Muscles All At Once:
… Especially the ones that make life “more manageable” - 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 boosts your everyday energy.
Which is better for you - The Clean + Press or Clean → Press?
Depends on your objectives and your preferences.
I hope that gives you a better picture of the subtle yet powerful nuances of exercise order/sequencing.
Stay Resilient ,
Geoff Neupert.