I’ve been getting more inquiries lately about alternating between the Snatch and the Clean + Press in training cycles.
One of the common concerns is dropping pressing strength by switching to “Snatch Only” programming.
It sets up the question either consciously or unknowingly -
“Which is more effective - the Snatch or the Clean + Press?”
Better for the actual purpose .
So, before you feel any sort of stress to make a decision between the two, here’s why I like incorporating the two:
SNATCH.
(By default, I’m talking about the single KB version)
[+] Perfect for training power production - found in nearly all competitive sports
[+] Superb for improving “conditioning” stronger and cardiovascular fitness - so it boosts performance and health
[+] Significant for ripping off body fat
[+] Beneficial for training the “Outer Unit” of your core
[+] Excellent for making your posterior chain - glutes, hamstrings, and calves - stronger
[+] Good for strengthening your grip
[+] Helpful for making your upper back (traps) stronger
And the Snatch has even been known for -
[+] Building bigger biceps
[+] Improving your press strength
Speaking of…
THE CLEAN + PRESS
The Single Clean + Press
Does nearly everything that the Snatch does, and more , including:
[+] Fortifies the triceps and shoulders specifically
[+] Builds muscle on the triceps and shoulders specifically
Plus, for some, it “patterns” the Snatch, which is beneficial all on its own.
The Double Clean + Press
… Is my preferred Clean + Press.
And that’s because of the “systemic overload” -
Which means it’s harder on your body than the single version because you’re using heavier loads (in most cases).
And that means you -
[+] Get strength gains more quickly
[+] Grow more muscle faster
And for some, depending on the rep ranges used, you…
[+] Burn fat faster
So I don't exactly look at one as superior to the other. They’re separate tools in the same box.
How do you program them?
Again, that’s a question I’ve been receiving frequently.
A lot of people report great results cycling cycles of the two.
For example, 4 weeks of ‘THE GIANT’ alternated with 3 weeks of KSK.
Works great .
Here’s what “@JamesPTA” said (Check video)
But you don’t have to alternate cycles if you don’t want to, which is kinda an “either / or” approach.
You can blend the two in the same training cycle and benefit from using both - which I tend to prefer more more, because I’m an “and / both” type of guy.
That’s what you’ll find in Kettlebell MAXIMORUM.
You’ll perform the Snatch and the Double Clean + Press twice a week, using a “light-heavy” approach.
It’s 2x 6-week phases, for 12 weeks total.
In Phase 1, you’ll train for Power and Maximum Strength.
In Phase 2, you’ll train for Power Endurance and Strength-Endurance.
I think Brandon said it well (Check video)
And if you want to focus on your Clean + Press or Snatch only?
I’ll also leave links to ‘THE GIANT’ Clean + Press Strength & Conditioning program and “The King-Sized Killer” Snatch program below too.
Stay Strong,
Geoff
P.S. If you want to “level up” your “GAINZ”...
I urge you learn how to Clean + Press and Snatch if you haven’t already.