ONE Kettlebell Exercise = Stronger + Better Conditioned YOU...?
My Best Snatch Training Program
https://cart.chasingstrength.com/ksk2
‘THE BIG 6’ + “The Fundamentals Circuit” Program
https://salutis.kartra.com/page/BIG-6-w-bonus
Ever seen a magic show?
Isn’t it fascinating how we are amazed at what seems impossible?
I mean, deep down inside we know what we’re seeing isn’t real - just an illusion, but it SEEMS REAL in the moment, right?
I think proper kettlebell training is kinda like a magic show.
We see amazing things and want to believe they’re real, yet deep down inside we “know” there must be a “trick” or a “secret.”
So many of the results promised just can’t be real, can they?
From less than a handful of exercises?
Especially when we “know” that in the past, we had to do 88-11 different exercises and spend 2 hours a day in the gym just to get anywhere.
Which is why I thought I’d share this comment with you from my YouTube channel from “@Likosak” -
(Make sure you have “enable images” turned on in your email. And if you still can’t see it, I’ll paste his comment below the image.)
Here’s his comment which you can read for yourself in the comment section on this video:
Let’s break it down so you can see his journey…
He was comfortable swinging heavy KBs - 68kg 2H Swing x 10x10 EMOM fashion and 56kg 5+5 x5 EMOM
Could do a 32kg TGU pretty easily
Started Snatch training w/ a 16kg for a month
Bumped up to 20kg Snatch and was amazed at the difference “just” 4kg made
Moved up to the 24kg after 2 months using the 20kg
Got himself to the point where he could do 160 Snatches with the 24kg in 10 minutes
Experimented with the 32kg for 10 sets of 3+3
Gained 4kg (~9lbs) and thought it was going to slow down his running
Ran a FASTER Cooper Test time (Ran 50m more in 12 minutes - without running at 5% heavier bodyweight)
Pull ups more dynamic (a.k.a. Faster, more explosive)
TGU got “sound and stable” with heavier weights
PR’d his dumbbell TGU - 40kg
Got stronger in Windmills, Bent Presses - and “obliques really popped”
His conclusion is sandwiched right there in the middle:
“It’s incredible how everything got more easier with snatches.”
So, if you want to experience “everything getting easier,”...
Why not commit to learning and training the KB Snatch?
You can pepper it in with your current training as “skill work” - just remember you train skills FIRST and WITHOUT fatigue.
Or you can run a training block using “just” the Snatch.
Start easy.
Keep your reps low and crisp - making each feel and every rep feel the same - explosive!
Build your volume.
Then start pushing into longer rep sets.
If you want a plan to follow so you don’t have to guess or experiment, I’ll leave a link to my best Snatch program in the description below.
And just in case you were wondering - the Snatch is not for beginners.
Like “@Lilosak”, you need a foundation of the following lifts:
Swings + Turkish Get Ups → Build your hip hinge and restore overhead shoulder stability / mobility so you don’t hurt your lower back or shoulders
Clean + Press → Train the muscles involved in the Snatch to be able to accept the higher forces of the Snatch
If you’re not sure or don’t feel skilled enough in any of those 4 lifts, grab a copy of ‘THE BIG 6’ and practice them.
Review the videos, follow along, and then start with the “The Fundamentals Circuit” program.
Look, at the end of the day, the kettlebell Snatch isn't “magic”.
But compared to traditional forms of training, the results appear to be.
Start your Snatch training here.
Stay Strong,
Geoff Neupert.