How STRONG would you be IF…?

Double Kettlebell Technique Work + Double Clean + Press Programming

Systematic Core Training

Double KB Conditioning (And Muscle Building)

… And how conditioned would you be IF…
… And how lean would you be IF…
IF what?
That’s a question I’ve asked many people for over 15 years now when it comes to lifting kettlebells.
And to finish the question -
IF…
You could Clean + Press a pair of 48kg (106lbs) kettlebells - 10 times in a row.
Now before you have a knee jerk response and think / say, “I could never do that!”...
Just sit there for a minute or two and think about how much WORK would go into achieving that goal from where you are.
Personally, I’ll be straight up - I can’t do that right now. (I’ve only ever done single reps with a pair of 48s.)
And in order to get there?
It would actually take some WORK.
I don’t know when the last time you did a heavy set of 10 Clean + Presses was, but it definitely leaves a mark, if you know what I mean.
So, training to get there?

You’d have to:

[+] Increase your strength levels
[+] Increase your muscle mass (most likely)
[+] Increase your conditioning
And if you did change anything about your diet?
You’d still lean out and get more muscular.
Your body would be FORCED TO CHANGE.
It would be physically impossible to stay the same as you are now.
Just think about it.
More muscular arms and upper body that filled out a real t-shirt, instead of those “tailored” ones they sell now…
A ticker that took the stairs or hills with ease, without feeling short of breath…
And a waist that no longer looked like… a pile of waste.

The Truth?

You may never get to Clean + Pressing a pair of 48s for 10 reps.
But imagine how you’d look and feel if you “only” got to a pair of 40s?
Or a pair of 32s?
Or a pair of 28s?
Here’s what one of my customers, Cutter Ulhorn, said about a year-and-a-half journey with the Clean + Press:
How much could your physique change in 18 months?
How about your energy levels?
Would they be better?
Of course they would.
How would you get started on such a journey?
Simple.
One step at a time. Put one foot in front of the other and walk forward, keeping your eye on the prize and the goal in sight.

Here are specifics:

1- Learn, practice, and polish Double KB Clean and Double KB Press techniques.
They’re different from the singles.
Set up, stance, stroke, body position.
Similar, but different.
2- Build your strength.
This should be obvious.
You may have to use some assistance exercises:
Double Front Squats
Double Swings
Double High Pulls
Renegade Rows
Hanging Leg Raises
L-Sits
… for example.
(Yeah, I did just put some core work in there. You can’t shoot a cannon from a canoe, ya know.)
3- Pack on some muscle.
Which then in turn supports your strength.
More muscle = more potential strength.
4- Improve your conditioning.
This is building your “motor” - your heart and lungs - along with your peripheral vascular system - your arteries, veins, and capillaries.
This helps you recover so you can lift more… more often.
Slightly higher rep ranges.
Less rest.
Both.
5- Practice PATIENCE.
Yes, patience.
The one quality we could all use more of.
Patience determines your ability to follow the process.
Remember, the tortoise beat the hare.
Just imagine if 6 months from now you could Clean + Press 10 reps with the next bell size up?
2x24kg → 2x28kg
And then one year from now, you bumped up another bell size?
2x28kg → 2x32kg
And 18 months from now, similar to Cutter, you’d increased the size of your kettlebells by about 70%?
2x32kg → 2x36kg
And then 2 years from now?
2x36kg → 2x40kg
It doesn’t look quite so intimidating when it’s written down, does it?
Again, the problem most guys have is PATIENCE.
We want results now yesterday.
So we “program hop.”
And 2 years later?
Not much to show for it.
Hopefully this gives you some more clarity, direction, and focus.
Stay Strong,
Geoff Neupert.