Q & A: Does My Stance On The Press Matter After I Clean It?

A few great questions today from readers that may answer
some questions you have.

First up, from my buddy Matt in NC:

“Geoff,
I just watched the first Strong dvd again and I have a quick
question regarding the C&P that I didn’t notice the first time
I watched it.
When you performed the press, your foot position stayed
the same. When Tim performs the press, he moves his feet
closer together. This is what I prefer as I am able to stay
tighter vs. when I have a wider stance. Thus, my Q: when
I perform the C&P, do you recommend keeping my feet the
same distance apart during the entire rep range, OR do you
recommend moving my feet closer together on the press,
then moving them wider again when I do my clean, then
closer for the press, etc.  Does it matter? Should I be
striving for some kind of middle ground?”

Great question, Matt.

Really, it doesn’t matter. It’s whatever you feel comfortable
doing.

However, you want to make sure you can do BOTH.

Why?

Because the wider stance will hide shoulder mobility problems.

How?

Due to your body’s sling systems. You have fascial slings
that hold/tie your body together and allow for efficient
movement and force transfer.

Your shoulders are connected to your hips via your lats and
your thoracolumbar fascia. When you widen your feet, your
base, you abduct your hips, which naturally pull your
shoulders in their sockets, giving you a potentially false
illusion of control.

So do this little test:

Stand with your feet wide and put your arms up over your
head.

Use a mirror to note their position.

Now do the same thing with your feet together.

If your arms aren’t in exactly the same position, you have
some shoulder mobility issues you need to address.

Now, on to the practical side of this question:

If I’m performing multiple reps of the Clean + Press
or Clean + Push Press, or Clean + Jerk, it’s impractical
to shuffle my feet between each rep. It will take away
from the performance of the press, so it’s best just to
leave them in the clean stance for the duration of your
sets.

Austin asks:

“Hi, Loving the Strong program! How would you recommend
making Strong like return of the kettelbell? I see doing
workouts 1-6 over two weeks with 28’s in the c&p, then
repeating 1-6 with 32’s over two weeks with the c&j. Then
progress to 7-12 in the same fashion… etc. Any thoughts?”
For those of you who aren’t aware of “Return of the Kettlebell,”
it’s a book and program of the same title published in 2009
by Pavel as a follow up to “Enter the Kettlebell.”

It’s a double KB program focusing on strength and size and
centered around the double Press and the double Clean and
Jerk and it’s a very cool program that delivers results.

Here’s what I told Austin:

“I wouldn’t make it or even try to make it like RoTK. They’re
2 separate programs, with different types of programming.

If you want to do RoTK, then just do RoTK. :-)

Nothing wrong with that.

You could just start “STRONG!” with a pair of 32s C+J, then
go back and do the C+PP, then go back and do the C+P. That has
the potential to work depending on where your weak spots are
in the Press.”

There’s a LOT of flexibility with the “STRONG!” program, the
mistake that most people will make is the same one that Austin
almost made –

Trying to turn it into something it’s not and morphing it into
another program.

With any program your following, “STRONG!” or otherwise, do
yourself a favor – don’t overthink or change it – just do the
program as written.
Think of the program as a substitute coach.

The coach is there to guide you by telling you to “do this,
not that.”

Same thing with a program.

It helps you remove the thinking or overthinking as the case
may be.

That’s why I have a coach doing my programming, and you should
have one too.

Or at the very least, a proxy coach, via a program.

Make sense?

Good.

If you want a program that everyone who’s done it loves, and
you’ll love too, grab a copy of “Kettlebell STRONG!” and run
through the “STRONG!” program. It has yet to disappoint
.

Finally, Kevin asks:

“I’m trying to find direction between strength and fat loss
(alternating clean+press and front squats) and strength and
conditioning (Strong and The One) but I really need all
three (job related).
 
Are all three possible? If yes how so?”

The answer is yes, absolutely.

The how so, well, you may not like my answer…

First and foremost, understand that fat loss starts and pretty
much ends in the kitchen.

You can destroy the best fat loss workouts by poor food choices.

So make sure you’re eating high quality lean meats, veggies,
berries, light on the fruits, and have some starches on your
workout days.

Second, here’s how you do the programming:

Day 1: “STRONG!” as written. Add in 3×5 FSQs at the end.

Day 2: “One” as written.

Day 3: Off

Day 4: “STRONG!” as written. Add in 3×3 FSQs at the end.

Day 5: “One” as written.

Day 6: Go for a long walk.

Day 7: Off

The key here is to not focus on quantity, but quality.

Make sure all your reps are as perfect as you can make them.

Eat your healthy food.

And the rest will fall into place.

Speaking of “falling into place,” if you want a strength and
conditioning program that helps everything you’re trying to
accomplish, go here:

www.getkettlebellstrong.com

Talk soon.

Geoff

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