The kettlebell snatch is arguably one of the most demanding lifts you can do for sheer conditioning and endurance. As a dual level 2 certified kettlebell instructor with Dragon Door and Strong First, I can tell you that I have tested and re tested and tested some more of the usual 100 rep 5 minute snatch test. The testing standard seems to be one of the more anxiety provoking testing standards to this day, but there is a way to work up some confidence with your snatch practice that will not only make your 5 minute test easy as pie, but it will also cross over into other areas of fitness (And if you’re like me, you may seem some RIDICULOUS SPEED when it comes to running, but more on that in a bit).
First up, what the heck is the kettlebell snatch and how can it make us more awesome?
The kettlebell snatch is an overhead ballistic lift. From the ground, you will hike your kettlebell behind you as you would your usual one arm swing.
Using the force from your legs, you will snap your hips forward and keep the kettlebell close to the center of your body. The kettlebell should float easily upward close to the side of your head.
At the height of the snatch, the kettlebell will land in the overhead lock out position, from which you can begin your descent downward into the next rep.
The purpose of this lift is to get weight above your head as quickly as possible. Done rep for rep, this will yield into some solid conditioning that will be a best of your endurance. Novice lifts, I recommend starting light on the weights. Ladies, begin training 10 reps on the right and left sides at either an 8kg or 12kg to gain some experience. Work up to 5 sets of 10. Men, I recommend starting at 16kg or 20kgs and do the same 10 rep scheme right and left sides. Work up to the same 5 sets .
In the video below, I cover some snatch practice technique to help your snatch practice get easier and easier over each training session after the next.
Ready for more?
The routine you are about to take a look at comes straight from our new coaching program, and if you haven’t registered for that just yet, click here to become stronger than you know.
Attack of the Snatches
Set your timer for a split circuit set at 30 seconds. You will perform 30 seconds worth of snatches on your right side, then take 30 seconds of rest. You will then perform 30 seconds of snatches on your left side, then take 30 seconds of rest.
Weekly Progressions
Week 1: 30/30 pace for 20 minutes
Week 2: 30/30 pace for 25 minutes
Week 3: 30/30 pace for 30 minutes
Week 4: 30/30 pace for 30 minutes
Instructor note: Week 2 may pose a problem with over training one side versus the other. If that is a concern for you, alternate arms for sets of 5 during your 30 second intervals. This is not necessary, but you may do so if you feel this to be better suited for you.
I should note that I have been doing the above routine for the past two weeks. Not only have my snatches gotten better, but I recorded record time on my mile runs in preparation for Battle Frog Pittsburgh this September. Just how quickly did I run? It has been over a DECADE since I ran this fast due to my old basketball training, and I am happy to report I am back under 9 minutes. 8:43! Thanks kettlebell snatches!
The kettlebell snatch is a superior lift not just for strength, but for all your conditioning and endurance needs. If you are looking for a training plan to take your snatch practice to the next level, register for our next round of coaching by clicking this link! You’re about to become stronger than you know! For more information regarding kettlebell training, simple drop me an email at janelle@ janellepica.com or request a free consultation today!
Thanks for checking out the post folks! Until next time. . .
Press on!
