Let me pose you a question:
What do you think you’d appear and how do you think you’d perform 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 kettlebell you even consider engaging 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 dominating 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 improve - without training them.
So, how do you increase your Snatch numbers?
Here are 5 techniques I’ve tested to prep candidates over the years to conquer the 5 minute Snatch Test:
1- HEAVY Double Swings
Use a moderately 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 Focus Cycles
These are honestly my favorite .
You start with a difficult size KB.
Then you use low reps and over the course of 8 to 12 weeks, you slowly add reps to each set.
Train 2, preferably 3 times per week.
By the end, that hefty sized KB is now a toy.
And you restore new abilities or regain old abilities you’d lost.
Muscularity?
Confirmed - Shoulders, upper back, arms, and forearms. (Some report legs and glutes.)
Conditioning?
Confirmed - Outlast your opponents and training partners or scale mountains with minimal difficulty. (Or both.)
Body Fat?
Check - “Auto-magically” leaner.
Strength?
Check - Many report increased Military Presses numbers.
Here are a couple of user reviews from this type of snatch specialization 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 enhance yourself.
Why not level up yourself to the 2.0 version today?
Stay Strong,
Geoff Neupert