Have you ever witnessed a magic show?
Isn’t it intriguing how we are amazed at what looks impossible?
I mean, deep down inside we realize what we’re seeing isn’t real - just an illusion, but it FEELS REAL in the moment, right?
I think proper kettlebell training is somewhat like a magic show.
We see astonishing things and want to believe they’re real, yet deep down inside we “know” there must be a “trick” or a “secret.”
So many of the results suggested just can’t be real, can they?
From under a handful of exercises?
Especially when we “know” that in the past, we had to do 88-11 different exercises and spend hours upon hours a day in the gym just to get anywhere.
Which is why I thought I’d pass along this comment with you from my YouTube channel from “@Likosak” -
(Make sure website you have “enable images” turned on in your email. And if you still can’t see it, I’ll paste his comment below the image.)
Here’s his comment which you can see in the comment section on this video:
Let’s analyze it so you can see his journey…
He was comfortable swinging heavy KBs - 68kg 2H Swing x 10x10 EMOM fashion and 56kg 5+5 x5 EMOM
Could do a 32kg TGU quite comfortably
Started Snatch training w/ a 16kg for a month
Bumped up to 20kg Snatch and was amazed at the difference “just” 4kg made
Moved up to the 24kg after 2 months using the 20kg
Got himself to the point where he could do 160 Snatches with the 24kg in 10 minutes
Experimented with the 32kg for 10 sets of 3+3
Gained 4kg (~9lbs) and thought it was going to affect his running
Ran a speedier Cooper Test time (Ran 50m more in 12 minutes - without running at 5% heavier bodyweight)
Pull ups stronger (a.k.a. Faster , more explosive)
TGU got “sound and stable” with heavier weights
PR’d his dumbbell TGU - 40kg
Got stronger in Windmills, Bent Presses - and “obliques really popped”
His conclusion is sandwiched right there in the middle:
“It’s amazing how everything got more easier with snatches.”
So, if you want to notice “everything getting easier,”...
Why not start learning and training the KB Snatch?
You can mix it in with your current training as “skill work” - just remember you train skills FIRST and WITHOUT fatigue.
Or you can run a training block using “just” the Snatch.
Start easy.
Keep your reps few and precise - making each rep feel and every rep feel the same - dynamic !
Build your volume.
Then start pushing into longer rep sets.
If you want a plan to guide you so you don’t have to guess or experiment, I’ll leave a link to my best Snatch program in the description below.
And just in case you were curious - the Snatch is not for beginners.
Like “@Lilosak”, you need a foundation of the following lifts:
Swings + Turkish Get Ups → Strengthen your hip hinge and increase overhead shoulder stability / mobility so you don’t hurt your lower back or shoulders
Clean + Press → Strengthen the muscles involved in the Snatch to be able to accept the higher forces of the Snatch
If you’re not sure or don’t feel skilled enough in any of those 4 lifts, grab a copy of ‘THE BIG 6’ and work on them.
Review the videos, follow along , and then start with the “The Fundamentals Circuit” program.
I’ll leave a link to my best Snatch program in the description below.
Look, at the end of the day, the kettlebell Snatch isn't “magic”.
But compared to traditional forms of training, the results feel like.
Start your Snatch training here.
Stay Strong,
Geoff Neupert.