Kettlebell Clean + Press vs Strict Press

Geoff Neupert recently posted a good explanation of the relative merits of Clean + Press compared to the Strict Press.

The advantages of the Clean + Press over the Strict Press are as follows:

1. Greater systemic demand (compound lift vs. compound exercise), and therefore greater nervous system stimulus for change
2. Less localized upper body fatigue, so usually, but not always, you can get more Presses in a set of Clean + Press vs. a set of Presses
3. Use “ground reaction force” or “force wave” from the Clean to increase power output in the Press. This too often decreases upper body fatigue and increases the number of Presses you can do
4. Improved conditioning effect from alternating between Cleans and Presses
5. Train the posterior chain (hips, hamstrings, erectors, calves)

The advantages of Presses over the Clean + Press:

1. If you’re focused on increasing your Press Max, then do repeat Presses
2. If you want to “just” focus on pure localized muscle building, then do “just” Presses
3. If you’re learning how to Press, you need to focus on your technique - sets of unbroken Presses are the way to do 

I tested my single KB Strict Press - aka Military Press - rep max with the 20kg KB and was only able do one. I attempted a 2nd rep and only got half way. Reviewing Geoff's explanation, it makes sense why my C+P rep max with the 20kg would be 3, but my strict press rep max would only be 1.

The reason I tested my strict press rep max is Geoff's Kettlebell Burn 2.0 program recommends a weight that can be easily pressed for 4-6 reps in good form. If I had pressed the 20kg for at least 4 reps with relative ease, I might have started preparing for Kettlebell Burn 2.0 instead of Maximorum Master for my next training block. The reason is practicing the single front squat has made me aware of possible deficiencies in what Geoff classifies as Level 1 and 2 kettlebell skills.

Having just gained the strength and muscle to press a 20kg KB, it seems like soon a good time to improve my Level 1 and 2 skills by working through Kettlebell Burn 2.0 - a single KB program - with the 20kg. I had been thinking of doing Kettlebell Maximorum Master with double 20kg KBs for the C+P and double front squat but double KB training is at Levels 4 and 5. Towards the end of last year, I got through Level 4/5 training - which is what Easy Muscle A with double KBs was - without injury but maybe I was just lucky. Having been injured before by rushing into training that my body was not ready for, I'm easily sold on the idea of taking the time and effort to improve my skills at Levels 1-3 (all single KB levels) before taking on a Level 4 program with double 20kg KBs. On the one hand, I'd love to add muscle at a higher rate sooner rather than later, by working through Maximorum Master sooner. On the other hand, there's no telling what injury might happen by going for that program sooner while being deficient in single KB skills. Kettlebell Burn 2.0 promises gains in its own right - mainly conditioning, strength, and fat loss.

With my 20kg strict press rep max being only 1 and my 20kg C+P rep max being 3, I might as well continue doing C+P instead of strict press. At this stage, the more total presses I can do in one session, the more I can progress towards the goal of 4 strict press reps; and as Geoff explained I can do quite a bit more total presses, as part of C+P, in one session than strict presses.