The double clean and front squat. I love it! In fact, I have been digging these lifts a lot more now that I am working my grip strength and leg work for some big fitness events I am geared up for in the coming year. Strong legs leads to powerful jumps, and not to mention way better runs (side note: I caught the obstacle racing bug really bad. So bad I am turning it into a project for the next year that I will need your help with. Stay tuned for more on that!)What I love about heavy cleans and front squats is the sheer amount of strength and power you need to complete the lifts. It’s also a sneaky lift in terms of working some solid conditioning work too (and kudos to Geoff Neupert on that one).
Beyond just developing strong legs, the double clean and front squat offers a unique amount of core strength to stabilize the weights, and it also requires proper breathing to keep up with the demands of the heavy cleans themselves. OH! And the heavier the kettlebell, the more you have to work your grip too!
And Today, I am giving you all a killer routine that you can do in just 20 minutes using just cleans and squats.
The Front Squat Ladder of Doom!
Perform the following exercises as an ascending AND descending ladder.
1 Clean, 1 FSQ
2 Clean, 2 FSQ
3 Clean, 3 FSQ
2 Cleans, 3 FSQ
1 Clean, 1 FSQ
Note: do NOT set the kettlebells down between each level of the ladder. You want to work your grip and conditioning work by constantly recleaning the weights until all three levels of the ladder . I DO allow you to set the bells down at the top and bottom of the ladder from start to finish, but if you REALLY want a grip strength checker, don’t set the kettle bells down until you finish the entire ladder up and down. Check out my video below for the form and how to properly do the ladder mentioned above from the start of rung 1 and end of rung 3.
Ready for more? I am about to release the next round of online coaching for you all. I am working on a BIG BIG HUGE project that involves a combination of both strength, power, and endurance work. I am so stoked to be a part of a new fitness community that has welcomed kettlebells into their own programming. BUT SIT TIGHT! I can’t release my epic secret just yet! Do be sure you gear up for the next round of online coaching though! If you can’t wait, join my VIP program TODAY!
Enjoy the powerful leg work this weekend!