Is it true that the Clean + Press work your legs adequately ?

This was the core of an email I received the other day from Wendell, in which he inquired the following:

“Hi there! I recently bought The Giant. Could you clarify how legs will get stronger on the program without doing extra leg work?”

So, here’s the situation about how the Clean + Press activates your legs.

1- The Posterior Chain, Part 1 - Knee Rehab

This is something I seldom hear discussed .

Sure, people talk about KBs targeting the posterior chain -

The muscles responsible for walking , running, and jumping:

Calves, hamstrings, glutes, erector spinae (lower back).

Cleans work that muscle group spectacularly .

Not only will properly programmed Cleans build up your posterior chain, but they will improve your leg and cardiovascular endurance.

And that means reduced exertion to walk up hills, mow the lawn, shovel snow, dig holes, or even just go out on a long ruck.

But what most people aren’t aware of is that strengthening those muscle groups check here by “hinging” can actually reduce, even eliminate knee pain for some people.

(I’ve used this strategy for almost 30 years.)

And that’s a BIG Win for guys (and gals) our age.

2- The Posterior Chain, Part 2 - A Stronger Squat

A stronger posterior chain from doing Cleans opens up the ability to Squat for some people .

And this is understandable , especially if knee pain stops you from doing Squats.

And for others, it boosts Squat strength.

This is because a stronger posterior chain facilitates staying upright while Squatting, instead of leaning too far forward , which can not only hurt your knees, but strain / injure your lower back.

So, don’t be surprised if a solid portion of Clean + Presses improves your Goblet Squat or Double KB Front Squat !

Speaking of Presses…

3- The Press - A Quad Trainer

So many guys have very little idea about how to Press correctly .

They mistakenly believe that the Press is a “shoulder exercise.”

Well, it certainly engages your shoulders , but not solely your shoulders.

A proper Press works your entire body -

INCLUDING your LEGS.

Especially your quads (quadriceps) - the front of your legs - most often associated with Squat, Leg Press, and Leg Extensions in the “bodybuilding world.”

How?

Through isometric muscle actions.

Isometrics are where force - the highest forces possible - are created statically.

Here’s an example: Make a fist - now make it tighter - TIGHTER!

Feel how much tension that creates?

That’s an isometric muscle action.

And you should be doing that with your quads when you Press. (Among other things.)

Isometrics increase your muscle coordination and your ability to recruit additional muscle fibers, so you can lift heavier weight.

So not only do isometrics “work your legs” and enhance their power, it also delivers a stronger Press to you.

Hopefully, this alleviates any fear you might have about just doing Clean + Presses, especially for leg strength.

If you want to follow in Wendell’s footsteps, I leave a link to the same program he used in the description below along with the link to another program where you can add in “extra leg work” if you want.

Stay Strong,

Geoff Neupert.