This kettlebell snatch program is primary designed for the Nordic Kettlebell Cup, and peaking on the day.
Just by adding 3 short practices a week you will be able to reach reasonable number in the kettlebell snatch. This way you’ll still have energy to still train heavy basic strength exercises or train the kettlebell long cycle program as well.
The program assumes you know the kettlebell snatch technique, and that you have some decent fitness levels. In other words, if you’re new to kettlebell training, this program might not work for you. Alternatively, you could use the same template as the long cycle program for women, since it is done with a single kettlebell.
Remember this event only allows 1 hand switch during your set. Setting the kettlebell down terminates the set. No swings are allowed in between reps, except when switching sides.
Check out the Kettlebell snatch program: from zero to hero
Men may compete with 20 or 24 kg and women with 12 or 16kg. Of course the heavier kettlebells give more total points to keep this fair, and the overall winners will be calculated in relation to bodyweight.
Training the kettlebell snatch with one single hand switch is quite different from the RKC snatch test where you can switch hands or set the bell down as much as you want. Your grip will be taxed heavily even in a 5 minute event depending on how many total reps you are planning to achieve, given the weight is challenging enough.
Really strong individuals with good cardio respiratory fitness might be able to sprint for 5 minutes at speeds above 22 RPM (reps per minute) with a heavy kettlebell if they have hip, back and grip strength and endurance. Otherwise, you might have to take it a little easier with tempo.
Because you can only rest in the overhead position, it is not to your advantage to rush your reps from the start. You want to be able to control your heart rate from climbing up too fast and lactic acid from building up in your forearms too early on.
Therefore it is much better to pace oneself at a tempo (RPM stands for Reps Per Minute) that can be maintained for the whole snatch set.
When in the overhead lockout position strive for perfect alignment: Arm locked out, shoulder pulled down and not shrugged up to the ear, bell straight over the shoulder, hips and feet, looking ahead. This way your skeleton bears the weight and your muscles can relax a little and hold the tempo down if needed.
|Week||Day 1||Day 2||Day 3|
|1||1′each side x3 sets(back to back) @16rpm||@18rpm||@20rpm|
|2||1’30″ each side/30″ rest x3 sets @16rpm||@18rpm||@20rpm|
|3||2′ each side /60″ rest x2 sets @16rpm||@18rpm||@20rpm|
|4||2′ each side x2 sets(back to back) @ 16rpm||@18rpm||@20rpm|
|5||2’30″ each side @16rpm/ 1′ rest – 1’30″each side@20rpm||First set @18rpm||First set @20rpm|
|6||2’30″ each side @16rpm / 30″ rest – 1′ each side @20rpm||First set @18rpm||First set @20rpm|
|7||2’30″ each side @16rpm||off||Test for max reps|
|——-||Move to the next size kettlebell (4kg, not 8!)||———————–||———————–|
|8||1′each side x3 sets(back to back) @16rpm||@18rpm, 30sec between sets||@20rpm, 60sec between sets|
|9||1’30″ each side/30″ rest x3 sets @16rpm||@18rpm||@20rpm|
|10||2′ each side /30″ rest x3 sets @16rpm||@18rpm||@20rpm|
|11||2′ each side x2 sets(back to back) @ 16rpm||@18rpm||@20rpm|
|12||2’30″ each side @16rpm/ 1′ rest – 1’30″each side@20rpm||First set @18rpm||First set @20rpm|
|13||2’30″ each side @16rpm / 30″ rest – 1′ each side @20-22rpm||First set @18rpm||First set @20rpm|
|14||2’30″ each side @16rpm||off or easy||Test for max reps|
|15||2’30″ each side @free tempo||off or easy||Nordic Cup|
As with general templates, not everyone will be able to follow this program to the letter, and you might have to adapt some things.
Save time and frustration with Online training.
Every snatch practice is followed by a finisher:
A: Snatch set with cotton gloves (8-12 kg kettlebell for women, 12-16kg kettlebell for men). The end goal is to go at a fast tempo for at least 3 minutes per hand without going to failure, and most important, keep working on refining your snatch technique. Understand that this exercise is as much for developing grip endurance as it is to improve your technique.
This means do not rip the kettlebell up and throw it down like a barbarian, but instead try to find the groove that uses less energy and where your forearms do not cramp prematurely. Make sure not to train in front of something that might get damaged if your grip fails and the kettlebell flies off.
Here you can see me doing a 10 minute set with gloves. Speed was slow at 16RPM, but the duration of the set was longer.
B: Heavy 1 arm swings 20-60 reps per arm. If you cannot do 20 on each side, the weight is too heavy. If you can easily do more than 60 on each side, up the weight!
Since you’re not training for a traditional 10 minute snatch event, I recommend alternating between A and B from session to session, or if you have time and energy, try doing both every session.
Now, for some people, working out at such a slow pace might not feel or be enough to increase cardio respiratory fitness. You might need to complement this program with some GPP in the form of circuits or interval training 2-3 times a week. Make sure not to over train overhead movements, but work on compensation exercises and whole body integration. Battling ropes, sled dragging, sprints, medicine ball throws are great to include in the program. Keep this GPP work around 10-12 minutes total.
So there you have it, an effective kettlebell snatch program that does not take all your time and energy.
Last word of advice
Use your time constructively! A lot of people just do nothing between sets, or get bored and do not rest long enough, therefore limiting what they can achieve later in the session. Work on some mobility, deep breathing or balance for an active and productive recovery, do not just sit around doing sweet F.A.
And by the way, this applies to any type of training you might ordinarily do. Share this program around and see you at the Nordic Kettlebell Cup in Copenhagen this September!