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-   -   Kettlebell Snatch Tests (http://www.catalystathletics.com/forum/showthread.php?t=5526)

Don Stevenson 06-17-2010 09:10 PM

Kettlebell Snatch Tests
 
Before I got involved in Olympic lifting and then Strongman most of my training was done with kettlebells and even to this day I use kettlebells with most of my clients as well as teaching a large number of workshops and courses each year.

However, my own personal use of kettlebells has slipped over the last couple of years and with some new DVDs to shoot that require me to drop a bit of weight and in need of a bit more GPP/conditioning for strongman comps I thought it might be time to dust of the heavier KBs in my collection and do a bit of work with them.

Current plan is to take a run at the "Ultimate Snatch Test" (10 min with the 32) in a months time and see if I can crack the top 10 list over at www.fitnessyoucanuse.com

I did a test the other day and without pushing it managed 10 sets of 10 in 10:00 for a total of 100 reps.

To get top 10 will require 155 which i think is achievable.

Training plan is to do some snatches each morning and then do regular gym training in the afternoons.

Grissim Connery 06-17-2010 09:39 PM

I've actually just started working on 10min of snatch as well since I don't really have a gym this summer, and I just got new KBs.

I'm just rocking the 24kg right now though. i'll try the manly weight later.

i'm interested to see how it turns out for you. are you gonna work on jerk tests and/or long-cycle as well?

Don Stevenson 06-18-2010 05:06 AM

For the moment I'm just going to do the snatch for conditioning. If i was going to do C+P i'd be more inclined to do it with a log or axle for strongman.

I'm working a 4 workout cycle at the moment

Based on a current 10 reps / min for 10:00

2 x 5:00 intervals holding 12rpm

3 x 2:00 intervals - flat our sprints for max reps

1 x 7:00 holding 11rpm

3 x 3:00 holding 13 rpm

After successfully completing the cycle I'll add one rep per minute to each workout.

Allen Yeh 06-18-2010 05:31 AM

Best of luck with the 155 thing! That sounds like an awful lot of reps using a 32kg!

The KB snatch has always just sucked for me. I've never been able to do high rep sets. I've watched countless vids online to try to refine my technique...no luck.

David Boyle 06-18-2010 03:42 PM

Quote:

Originally Posted by Allen Yeh (Post 77424)
Best of luck with the 155 thing! That sounds like an awful lot of reps using a 32kg!

The KB snatch has always just sucked for me. I've never been able to do high rep sets. I've watched countless vids online to try to refine my technique...no luck.

It's all rhythm man. Once you get your breathing down w/ the technique it get's a lot easier.

I've gotten a lot of help from both Steve Cotter and Pavel's method.

This video the most impressive UST imo. Mainly because he does the test w/ a "powermax" bell..(same 32kg I have)

The handles on these bells are murder for grip...DragonDoor, Ader, and Apollo bells are alot easier on the hands...how he does it is nothing short of impressive imo.

http://www.youtube.com/watch?v=Ckm90ogN90w

Gary Ohm 06-19-2010 12:40 PM

Wow!!! Good luck with the test.

I do snatches with my DD 53's, but my 70's are mainly swing and C/P fodder. I bought 70# bodysolid bells that have HUGE handles. They are murder on my grip.

Don Stevenson 06-20-2010 04:55 PM

The handle on my 32kg KB is fairly thick and a bit lumpy but not too rough.

When i start pushing the reps toward the end i might borrow a comp bell from my friends gym but for the moment I want to work my grip a bit as well.

I am also contemplating doing the snatch test with a 40kg KB after i've finished with the 32 :D

Mark Fenner 06-21-2010 06:36 AM

Here's my question on KB snatch form: how do you lower the bell. For me, I do a partial reverse press (It doesn't come to the rack nor even to the shoulder. I drop to about upper-arm parallel to ground) and then start my down swing (attacking the zipper). Is that acceptable for competition KB snatches?

Best,
Mark

Gary Ohm 06-21-2010 08:46 AM

Quote:

Originally Posted by Don Stevenson (Post 77483)

I am also contemplating doing the snatch test with a 40kg KB after i've finished with the 32 :D

YIKES!!!:eek: If you can make a video I'd love to see it.

David Boyle 06-21-2010 05:33 PM

Quote:

Originally Posted by Mark Fenner (Post 77502)
Here's my question on KB snatch form: how do you lower the bell. For me, I do a partial reverse press (It doesn't come to the rack nor even to the shoulder. I drop to about upper-arm parallel to ground) and then start my down swing (attacking the zipper). Is that acceptable for competition KB snatches?

Best,
Mark

yea that is good.

As long as it comes down in a clean manner w/o any support its good to go.


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