I was recently given the opportunity to teach the Ground Force Method (formerly known as Primal Move) at a fitness event this July. The event will consist of mobility training, kettlebell and barbell technique training and some fun little competitions in between. It was brought to my attention that some of the male participants have challenged each other to a 32kg kettlebell snatch test challenge. You heard that right. These two bros will be competing for time getting their 100 reps at 32kg done in 5 minutes.
Because I’m competitive I decided to join the crew on this one, though I will NOT be using the 32kg. Last week I found out that I can get a solid 10 reps of snatches done on each arm with a 20kg. Well now. .that’s the ticket! It’s pretty cool to challenge your current strength levels, don’t you think? My announcement of this lead to some interesting discussions on programming the heavy snatch. In fact, I received a phone call from one of my male lifter friends who had decided to do this 32kg monstrous feat soon after I announced my attempt at the 20kg. On the one hand, your conditioning has to be spot on to endure this sort of test. The snatch test in general is effing hard, and when you add on weight from your usual testing standard, well. . it’s REALLY EFFING HARD! When asked how to program a heavy snatch test, I fell back onto the wisdom of Geoff Neupert, SFG II. Double Kettlebell Complexes and Chains. . .that’s what you want. Allow me to explain the why portion.
If you recall the previous post on weighted pull up training, we talked about a drop set method to training for a 1 rep max. In comparison, with a heavy snatch challenge at bay, you have to train strength AND conditioning simultaneously. You also have to make the strength and conditioning are heavier than the actual weight you are trying to snatch. Double kettlebell chains and complexes are absolutely perfect for this sort of strength and conditioning development. Take for example the following complex
6 double swings
6 double push presses
6 double snatches
6 double front squats
6 double jerks
I am currently working two 14kgs kettlebells on this. If we do the math here that’s a 28kg weight load (roughly 62 pounds) lifted a total of 30 repetitions PER SET (yes, that entire thing is 1 set). That’s 1,860 pounds per set. I’ve currently worked myself up to 6 rounds of this brutal routine which is 11,160 pounds moved in roughly 16 minutes (I take two minutes of rest after each round as it normally takes me 1 minute to complete). Not Bad eh? Not only will you notice a significant amount of conditioning with this over time, you should see your overall strength go straight through the roof. That’s EXACTLY WHAT YOU WANT when it comes to heavy snatches.
Here’s a look at the 10 reps per arm of 20kgs
Seriously, give this a go!
If you’re looking for more information on how to train with kettlebell chains and complexes, please visit this link! Let’s set some personal records here folks! Let me know how you’re training is going my emailing me at firstname.lastname@example.org!
Until Next time. . .
Master your instincts!