Let me pose you a question:
What do you think you’d look like and how do you think you’d move if you could Snatch a 32kg KB for 10 sets of 10+10 (10 each side)?
200 reps.
What if you could do it in 10 minutes?
How about a 40kg?
Even a 48Kg?
And why would you even consider taking on such a challenge?
Well, over the last 25+ years, “Snatch Tamers” report the following from having a Big, Strong Kettlebell Snatch:
[+] Increased VO2Max numbers (without the knee and joint damage often experienced from long distance running).
[+] Doing more Pull Ups (without doing Pull Ups).
[+] Bigger Deadlift numbers (without practicing the Deadlift).
Pavel reported in the original Russian Kettlebell Challenge book that Soviet experiments by Voropayev on soldiers and athletes reported running faster, longer, lifting heavier, and smashing their calisthenics tests from a steady diet of Snatches and Clean + Jerks.
In fact, Derek Toshner, StrongFirst Master Instructor and Multi-Time Tactical Strength Challenge Champ, reports that he and his team abandon Pull Ups altogether during their TSC prep period.
Their Pull Ups almost always increase - without training them.
So, how do you increase your Snatch numbers?
Here are 5 techniques I’ve used to prep candidates over the years to destroy the 5 minute Snatch Test:
1- HEAVY Double Swings
Use a fairly heavy PAIR of KBs for multiple sets of 5.
2- Heavier Than Normal Snatches
Use 1-2 sizes up from your normal bell and use LOW reps.
3- Lighter Than Normal Snatches For SPEED / POWER
Use 1-2 sizes down from your normal bell and use 5-10 reps per set.
Move the KB as fast as possible.
4- Heavier Than Normal 1-Hand Swings
Use a KB 1-2 sizes up from your regular Swing size.
Use sets of 5.
Be as explosive as possible.
5- Snatch Specialization Cycles
These are honestly my top .
You start with a challenging size KB.
Then you use low reps and over the course of 8 to 12 weeks, you slowly increase reps to each set.
Train 2, preferably 3 times per week.
By the end, that daunting sized KB is now a toy.
And you gain new abilities or bring back old abilities you’d lost.
Muscularity?
Confirmed - Shoulders, upper back, arms, and forearms. kettlebell (Some report legs and glutes.)
Conditioning?
Confirmed - Outlast your opponents and training partners or scale mountains with minimal difficulty. (Or both.)
Body Fat?
Absolutely - “Auto-magically” leaner.
Strength?
Confirmed - Many report increased Military Presses numbers.
Here are a couple of user reviews from this type of snatch focused training:
The first from “Anth” -
And the second from Adam -
Both gentlemen used a program called “The King-Sized Killer.”
At the end of the day, the Kettlebell Snatch is really a “one stop shop” exercise to boost yourself.
Why not evolve yourself to the 2.0 version today?
Stay Strong,
Geoff Neupert