One of my private clients here in the Burgh is training for here level 1 RKC. On her first evaluation with me, we tested the 5 minute snatch test per the testing standards. When you train for a kettlebell certification, one of the testing standards is to do 100 reps of snatches at specific weight classes in a 5 minute time frame. By no means is this easy, but there are ways to master the technique of the snatch slowly over time. My client hit about 83 reps. Not bad, but I gave her some home work to do to master her technique for serious snatches.
Enter Ye the HEAVY Single Arm Kettlebell Swing
More often than not, I find that my clients struggle with this sort of testing prep because they lack proper engagement of THEIR LEGS! Granted, the kettlebell snatch is most certainly an overhead lift, but what you are doing with your quads, glutes, hamstrings and hip snap will determine how quickly and effortlessly you can get a kettlebell above your head. We have a saying in our lifting community that heavy fixes everything, and in the case of the snatch, that is ever so true. Heavy one arm swings FORCE your body into a serious hinge and will demand that your hip snap at the top of the swing is hard enough to elevate a very heavy kettlebell in front of you. This does a few things for you.
1. Massive power output from your LOWER BODY will force a kettlebell to float above your head with ease with a lighter weight.
2. Grip strength increases with heavier ketltebell swings. Solid grip will save you some no counts and sudden accidents when going for your 5 minute test.
3. Heavy 1 arm swings facilitate heavy snatches. Strength begets more strength, which makes for a more powerful you.
Check out this video below for my discussion on the heavy one arm swing and how this training technique will make for effortless snatches, be they heavy or light.
Ready for more? Put this training protocol to the test for 3 weeks and test your snatches at the end of the cycle. Work these extra swings around your current training program.
Week 1
5 heavy since arm swings right and left arm for 3 sets. Recommended for 3 sessions a week.
Week 2
5 heavy single arm swings right and left for 4 sets. Go for another 3 sessions a week around your current training
Week 3
5 heavy single arm swings right and left for 5 sets. Train this 3 times a week around your current program
Week 4
Test your heavy 1 rep max on snatches and put the 5 minute 100 rep snatch test to the test. Train these feats on 2 separate days, but NOT back to back. Allow for a day or two of rest in between.
For more information on kettlebell certification testing standards, visit dragondoor.com and strongfirst.com. If you need more instruction from yours truly, email me at janelle@janellepica.com and be sure to request a free consultation today.
Thanks for stopping by folks!
PRESS ON!
and do your swings and snatches too! 😉
