February is “Snatchuary” at Primal Fitness Pittsburgh, which means we are all gearing up for heavy 1 rep maxes and the 200 rep 10 minute snatch test by the end of the month. We work hard here at the studio this time of year, and today, I want to focus on how to do heavier snatches well. This sort of training is geared towards those of you who, like me, are into the super heavy power side of kettlebell world, and are looking to train for heavier snatch tests or even the Tactical Strength Challenge.
Now, let’s get down to work.
The kettlebell snatch has the exact same loading parameters as a one arm swing. What that means is that every bit of power is genereated from the LOWER portion of your body. The hike on the snatch will require a very loaded hip hinge. Get the quads, glutes and hamstrings ready for one big powerful lift. And speaking of the power portion, let’s revisit the one arm swing tid bit for the heavy snatches.
Heavy one arm swings will demand a very forceful hip snap at the top of the swing and a very strong load into said quads, glutes and hamstrings. That’s an important part of the training piece for heavy snatches as it will prime your body with the correct loading parameters to get a medium to slightly heavier kettlebell above your head for snatches. The more forceful your hinge and hip snap on the heavier one arm swings, the easier (if not the more effortless) your heavy one arm snatches will be.
Example Training for Heavy Snatches
Week 1: 5 reps heavy one arm swings x 3, 5 reps heavy snatches x 3
Week 2: 5 reps heavy one arm swings x 4, 5 reps heavy snatches x 4
Week 3: 5 reps heavy one arm swings x 5, 5 reps heavy snatches x 5
Week 4: Test heavy snatches at 10 reps on both arms.
Instructor note: Your heavy one arm swing should be a kettlebell size HEAVIER than the kettlebell you are trying to snatch. As an example, let’s say you want to snatch a 20kg kettlebell. I woudl recommend working your one arm swings with a single 24kg kettlebell.
In the video below, I demonstrate training for a 20kg kettlebell snatch AND a 24kg kettlebell snatch rep for rep. Take a look below and note the technique.
Side note: I wasn’t kidding about the snack after this video. Heavy snatches make for a hungry me 😉
Get to work folks! I want to hear how your heavy snatch practice is going! If you need help training for kettlebell snatches or have inquiries about kettlebell training in general, please email us at email@example.com and request your free consultation. We are here to make you stronger than you ever thought possible! For distance coaching, pelase email me directly at firstname.lastname@example.org with the subject line “Distance Training” and I will respond in a 24 hour time frame.
Thanks so much everyone! Until next time. . .
Master your instincts!
Janelle Pica is a certified RKC/SFG Kettlebell instructor and Ground Force Method Instructor. Janelle focuses her attention on hybrid programs that involve demanding strength training meshed with fluid, functional movements. Janelle has studied under some of the top level fitness instructors in her industry and has competed in competitions such as the Iron Maiden Challenge. Janelle has been featured on major websites such as eattoperform.com, Robbwolf.com and balancedbites.com.
For training inquires with Janelle, please email her at email@example.com