WHY the difference between Clean + Press vs. Clean → Press Matters

For Clean + Presses, I recommend using this program.

For Cleans → Presses (and even more), pick one of these programs.
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As you may know if you’ve been reading these newsletters for any length of time, we’re big fans 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 identical.

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 perform 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 transfers 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 “complex.”)

[+] No “force wave” for Presses except for the first 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 sucking wind while Pressing

[+] Cleans “pre-exhaust” Presses, making them harder

[+] Presses require more “focus” after higher rep set of Cleans

[+] Great for biasing conditioning, hypertrophy, even getting leaner (fat loss)

[+] Typically get less reps 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 minimum 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 makes your everyday energy.

Which is better for you - The Clean + Press or Clean → Press?

Depends on your goals and your desires.

I hope that gives you a better picture of the subtle yet powerful nuances of exercise order/sequencing.

Stay Strong,
Geoff

[DanLokenEspañol]

Just by the cover, I'm loving this video already!

[skydaddy]

Ive been doing the clean then press alot lately and I i really feel it. Especially when I'm focused on form. Real slow deliberate pressing. Strength has definitely increased with it. Ive been doing six cleans and two presses switch hands never putting the bell down till i hit 30 cleans and 10 presses per hand. Finish off the set with 10 goblet squats. Take a few minutes and get after it again. Doing it with a 16kg and getting in five sets of it. Im completely smoked and walk away feeling like Bambi on shaking legs.

[reignmkr]

What are your thoughts of Cleans + Presses + Front Squats?

[tpharo]

Definitely feel the energy that moves through the Cl/PR opposed to static presses 👍great explanation

[JimAndAJayne]

Clean + press = overall conditioning
Clean + press/press = localized hypertrophy
?

[Misty_J]

What´s your thoughts on clean then press then frontsquat in one complex?

[troymatthews]

To me clean then press saves energy when you think you can't clean anymore so you do one clean and then do a bunch of presses it makes it easier like doing a halve snatch

[ianblackhall]

Hi Geoff, Can I ask why the long push press isn't more popular in kettlebell programming?

[Sparrowhawk]

What about similiar concept, except one clean 5 presses then one clean 5 squats, versus 5 clean press and squat?