Here is a question that used to bug me-how can I improve my kettlebell snatch numbers with a weight that is closest to half my bodyweight? When I first hit a hundred reps with a 32k bell RKC style, (I weighed 69 kilos then) I had beaten up hands along with some aches and pains. Not to mention that the workout itself took forever (more than 35 minutes). So I set out to find a progression that would help me succeed in increasing my technique/endurance/numbers in a more time efficient manner and without all the damage. I love this form of the snatch and I want to excel in it as much aspossible. Some advantages of heavy snatching that I can personally see are:

• Time efficiency
• Improved power endurance & power output
• Improved overall strength & stability
• Improved total body synchronization
• Bragging rights ;)

Because the weight is heavy, they can also be very disadvantageous. If the lifter is lacking the proper strength, technique, and endurance some of the things that they can expect are:

• Prolonged muscle soreness
• Muscle tweaks and injuries
• Ripped hands(too much, too soon, too quick)

I knew however that if I needed to improve snatch numbers in a time efficient manner, timed sets are the ticket. But, I hate timed sets because either my focus drifts from performance to wondering how I am doing for time, or it is just too intense to keep up. Ripped hands on the other hand are also an equal dilemma. If they are not healed, how can I expect to progress? Doing timed sets will rip them up again and may make the matter a whole lot worse.

So how do I go about resolving this problem? Where there is a will, there is a way, they say. Sometimes to go two steps forward, you got to take two steps back. So the first thing I did was to work on the upswing. The upswing needs to be crisp and stable. So I chose health snatches to help me with this task. In this variation you snatch the bell, rack it, swing back, and repeat. It is much longer move than the regular snatch. Not only do you get your snatch, but you also save your hands (and give them time to heal if they are beaten up), and learn how to brace your body. All in all a total lung scorching experience with a heavy weight.

The next step was to come up with some sort of time scheme that was ‘user friendly’. In other words it did not make me anxious or make me work too much, too soon. After some experimenting, I decided to set a 15 minute ‘casual’ time zone and snatched in sets of 5 reps. 15 minutes is not too long or too short with a heavy weight, and that makes it ideal for pacing and recuperating between sets. ‘Casual’ here refers to doing one set and proceeding with the next set when you feel ready as opposed to taking long unnecessary breaks. Keep in mind though that this article is more geared towards someone who has snatch experience or has done ETK with a 24kilo bell at the very least. Here are the details:

Criteria:

a.       Choose a bell that is -5 kilos to exactly half of your bodyweight in kilograms. I used a 32kilo bell

b.       Decide a set/rep scheme that you are comfortable with. This usually ranges from 3-5 reps per hand

c.       Use RKC/sports snatch (Olympic) technique on the upswing and rack. Don’t rack elbow to iliac crest like in GS sport (Girevoy Sport). I have nothing against GS techniques but we are dealing with a heavy weight and the prime objective of using health snatches is to build a stable foundation via perfect form, so crisp reps is a must. Some subtleties like knee dips may eventually pop up. If they are happening at an early stage during the cycle, it is an indication that it is time to stop your heavy snatching for the day (unless that is how you usually snatch).

Method:

a.       Train heavy snatches for a 15 minute time limit only once a week to allow ample time for adequate recovery.

b.       Increment ONE SET weekly. On some weeks you will plateau-no problem, try again next week. Don’t rush the progress.

c.       Keep snatching and adding sets weekly until it is not possible to squeeze any more sets in that time zone.

d.       Once you have reached that stage, it is time to do an all out 10 minute health snatch test with multiple hand switches to see where you stand.

e.       Your snatch test numbers in that compressed time zone of 10 minutes should be more or less your casual cycle’s start numbers. If they are your cycle’s midweek number or more, than you did really well. Basically you are able to squeeze a 15 minute workout into 10 minutes. The difference between your max test numbers and your casual cycle numbers also indicate where you stand in terms of overall fitness with a heavy bell. The smaller the gap, the better your overall endurance.

Results:

Here are my notes on my own 15 minute time zone results (no chalk):

Week 1- 5 sets of 5 reps (50 reps)-Heartbeat hit an all time high. Very Tough.

Week 2- 6 sets of 5 reps (60 reps)

Week 3- 7 sets of 5 reps (70 reps)-Just snuck the last set in.

Week 4- 7 sets of 5 reps (70 reps). A total breeze. There is still space for 8 or 9 sets I think

Week 5- Snatch Test-60 reps-I was hoping to get 50 reps based on RPM (reps per minute) calculations. So it is a PR.

Observations:

• I should have waited a week or two and try to work in some more sets. But I couldn’t wait to write this articleJ
• Test on the same surface you train. I did the test on hardwood and not outside on my lawn where I usually train. It felt like the floor was robbing me of extra momentum.
• I started out way too quickly from the start. I should have paced a little better. It was a big mistake because Mr. Lactic Acid started to creep in uninvited.
• Every time I do some sort of ten minute test somebody always has to interrupt it. Today was no exception. Despite me snatching early in the morning (I get up around 5:30 am), my wife interrupts toward the end to let me know I will be late for work if I don’t stop training. I retaliated with a rebuttal and so did she. Naturally she won the argument. This was going on when I was just about to power in my last ten reps, which would have made it 70 reps-same as the last week of my casual cycle. ARGHH!!

 Some personal benefits attained:

• I lost 2 kilos-I now weigh 67 kilos(148lbs-half 74 lbs)
• Superb power endurance(as compared to before)
• Improved technique
• Improved bracing
• Improved recovery
• Healed hands
• Improved fluidity in the body
• No tweaks, pains, or injuries
• Bigger, stronger back, traps, & forearms
• Much more confidence with heavy weights

Some general tips to keep in mind:

• You might need to a week or two to familiarize yourself with this style of snatching. That’s cool. Better be safe than sorry.
• Make sure to punch the bell upwards on the upswing properly. Otherwise you will have beaten up and bruised wrists and forearms. Another good way to improve your upward punches is by increasing mobility in your thoracic region. It makes snatching much more fluid. Check out Super Joints page 47 for a basic drill.
• If you are going to sneak in reps on the snatch test without any adequate recovery from the prior reps, you will most likely fail to do so. Please be sure that you pull all the way through with excellent technique. The weight is heavy.
• You may wear wristbands if you want. Sometimes heavy bells don’t flip and land the way you want them to. So as a safety precaution wear them- especially in the beginning.
• Stay hydrated. Drink some water before, during, and definitely afterwards. I know it is common sense, but many just don’t do it. Water also lubricates your joints just in case you didn’t know (source:mayoclinic.com)
• Last but not least-Enjoy the pain!

The weekly increments helped me to develop a very solid foundation in my upswing, bracing, endurance, and power. I am now going to repeat this cycle with RKC style snatches with emphasis on troubleshooting the downswing. With heavy weights the downswing generates one MEAN force. I am confident that mastering the downswing will not be a time consuming process and can now at least safely assume that my snatches will be crisp and injury free. Who knows, if all goes well, maybe I will give the UST (Ultimate Snatch Test) a go in the near future!

Happy Snatching!