So I wanted to share some tools that have worked for me and my clients on increasing snatch numbers. If you are training for the RKC Snatch Test(100repsx5min) or SSST(200repsx10min) or just want to increase the amount of work done then this will help. I’d like to point out you should have solid swing mechanics esp with 1 hand. This is not a “how to snatch” article.(coming soon!)
Part 1 will focus on the 1 hand swing and some drills to make it better. I feel people forget that the snatch starts as a 1 hand swing and ends as a Turkish Get-up. So mastering these 2 lifts is key!
The Program Goal is 100 reps in 5mins(or less)
Pick a kettlebell that is 1 or 2 sizes heavier than your current snatch bell. (example if you snatch a 24kg then use a 28kg or 32kg)
-Time the workout. Each workout shoot for 100reps in less time.
-Focus on getting that bell to float up to chin height(think high swing). Strong-powerful hipdrive. This does not mean let your shoulder out of the socket. All RKC swing rules apply here.
-Start with 5/5reps x 10sets and see how it feels. To easy? Then move up the reps, don’t need to set the bell down? Awesome! Keep plugging away till you hit 10/10 x 5sets in 5min or less.
-Don’t rush, keep the reps clean. If you are struggling and racing the clock with crappy reps you have moved up to fast. (insert burpee punishment!)
Add this to your current workouts 2-3x a week. Part 2 will be along soon. Post comments with updates or questions.