A Complete Workout with Just One Exercise

Clean, Squat, Press

 If you had to choose just one exercise to do this would be it.  With the complex movement of the clean, squat, and press you can train the whole the body in minimal time.  This complex covers each of the 4 main movements push, pull, squat, and hinge.  You can build enormous strength and size with just this movement.  Also you will need to buy some new pants or get some suspenders, because your pants won’t be able to stay up from all the fat you have burnt off.  What makes this movement so effective is that you are constantly changes levels between major lifts.  All of your muscles will be working overtime on each rep you take as well.   In this movement you also spend a lot of time under tension which will make you stronger and build muscle.  You will also notice that your lungs will be on fire after just a few reps.

 How does one perform this wonderful movement you ask? 

1.)    Clean the kettlebell up to the rack position

2.)    Keep the kettlebell in the rack position and then perform a front squat

3.)    Lock out the legs and then press the kettlebell overhead

4.)    Lower the kettlebell back to the rack position and repeat the process all over with the clean

Now this exercise can be performed with one or two kettlebells.  You can also perform this exercise with a barbell, sandbag, rock, lamb, etc.  For the kettlebells start with one master the movement and then move on two kettlebells.  The exercise will humble you all over again when you make the switch to two kettlebells. 

How many sets and reps should I do?

Here are two different variations for you to try.

1.)    Ladder method – do 1,2,3 reps or 2,3,5 reps or even 1,2,3,4,5 reps and then pick between 3-5 sets .  For example: do one rep set the bells down rest and then do two reps.  Once you get to 3 reps that is one set and now you get start all over back at 1 rep.

2.)    Time – just pick a rep range between 2-5 reps and then pick a time limit between 10-30 minutes.  Just see how many rounds you can get with good form in the time set.

Just a few side notes make sure that each movement has been completed before moving on to the next we want quality movements here, not fish out of water.  Easiest way to do this is take a breath between each movement.  So clean the kettlebells up into the rack position and take a breath.  Get set and then perform your front squat.  Once you have stood up from your front squat take another breath.  Get set again and then press the kettlebells up overhead we want to make sure we are pressing the kettlebells from a dead start with no momentum.  Once overhead lockout the arms and take another breath and lower the kettlebells back to the rack position where you can take one more breath before going back into the clean.  The breaths in between the movements will help slow down the movement so that each rep performed with good control.  It will help you relax and focus as well.  So give it a try and quickly you will see why this movement is so effective in such little time.