IOL Strength and Conditioning

Have you no time for a full workout? Do you want real lifting efficiency? Are you a fan of “Old School” lifting? If you answered “yes” to any one or all of those three questions…The Clean and Press is for you.

You don’t often see the clean and press being performed in many gyms and there are a few good reasons for this. First and foremost, the movement is hard. When it is done in sufficient sets and reps with even moderate weight, it can provide a whole body workout that will tax the most of the body. It doesn’t take much examination to see that the legs, lower and upper back, biceps, triceps and deltoids, as well as the cardiovascular system will be worked quite well by the movement, especially if you are doing the movement “full cycle.” (This means that you clean and press for each repetition.) The movement requires (and develops) strength and balance. You can’t sit comfortably in a seat and do the movement.

Second, it is not a glamorous movement. Rather, it is basic and primitive. Pull the weight to your shoulders and shove it overhead. Repeat. You can’t be casual while you clean and press. You can’t hold a conversation, talk on your cell phone, nor can you check the gym’s “eye candy.” You have to devote your full attention to struggling to overcome gravity. Simple, basic and demanding equals “not popular.”

Third and finally, the movement is perceived as dangerous. The lower back is at risk when you bend over to clean. The clean subjects your attachments to “unnatural” forces. Your shoulders and lower back are dangerously loaded while the weight is overhead. Why would anyone want to do such a dangerous movement?

Why?

Because you will be in danger of developing coordinated bodily effort and a strong, muscular physique if you devote honest effort to the clean and press. That’s why.

I recommend that you do the movement “full cycle” as mentioned above. However, that may be too taxing for a beginner so feel free to clean every second or third press if you wish. Once you’ve built up some conditioning, you can do the movement full cycle. You should start with moderate weight, especially if you haven’t done the movement before. You can use a barbell or dumbbells - though the beginner will be better served by the barbell initially. A barbell is a little easier to control than are dumbbells - which require that you divide your concentration and control each ‘bell. If using dumbbells, a good starting weight is the same weight that you use for standing lateral or front raises. (Yup, you heard me…start that lightly!)

It’s not necessary (nor even desirable) to completely lock out the elbows and shoulders each rep, since by doing so you transfer the loading from the muscles to the bones and joints. Just ensure that you completely lock out a few reps of each set, to guarantee full range of motion and to make a “complete” lift.

Give the clean and press and honest try…the movement will surprise and reward you.

Recently, I purchased a shrug bar. I’ve worked with it a number of months now and I consider it one of the more intelligent purchases I’ve made. Simply put, it allows me to squat and deadlift in greater safety and comfort than does a conventional bar. There are a couple of reasons why this is so. First, during the lift, your hands and arms are in a more natural position, just like when they are hanging relaxed by your side. Second, as you lift, the weight is free to move to the centerline of the body, rather than remaining in front of the body…lessening the stress on the lower back and making the lift more mechanically efficient. Also, since the weight is lower, there is less stress to the lower back, because the distance to the fulcrum or the movement arm is shorter. Third, the lift is safer to perform with the weight held in the hands. It is much easier to “dump” a bad lift, when the weight is near the hips and hand held, than it is when supported across the upper back. With the low center of gravity, balance is easier for me, also. The grip work is a nice bonus that goes almost unnoticed…until the latter reps of the set!

With the use of this bar, I’ve been able to incorporate into my workout what is a fairly intensive compound movement, without the disadvantages of the conventional squat and deadlift. It’s a “win, win” situation for me. Purists will decry that this is neither a “true” squat or deadlift…but there is a simple answer to those objections:

I don’t care.

The above movements are a good fit for me. I often find myself constructing “quickie” workouts using these two movements and find that they work nearly the entire body in a most pleasing fashion. Give these two movements a try and enjoy your training.