Just as free weights allow you to adjust the load on the bar, the push-up also allows you to adjust the load through the manipulation of leverage. Conquer your push-up plateau with this 4-week program utilizing multiple leverages.
In my opinion the Kettlebell snatch is the most powerful and beautiful movement one can perform with a kettlebell. Nothing looks as athletic or awesome as a girevik standing tall with perfect posture holding a kettlebell locked out overhead, victorious.
Aside from just looking cool as all-get-out the kettlebell snatch is just hard work. So hard that the average person measured burns over 20 calories per minute performing them. The kettlebell snatch uses muscles from your fingers to your toes, the bell travels twice the distance as the kettlebell swing yet uses only one arm and therefore takes nearly twice as much effort… if not more. It requires more mobility than a swing, as well as the finesse to not crash the bell against your forearm. Then you have to drop the bell from the overhead position and master the backswing before gravity and the kettlebell conspire to master you. The kettlebell picks up speed accelerating down and back until the moment you brace, drive your heels through the earth and rip the bell overhead for another rep. The bell floats upward as you steer the weight to catch it, pausing in perfect stillness… a timeless victory pose the likes of which have been immortalized in statues and paintings for millennia. Very few workouts feel as exhilarating to me as a hard set of kettlebell snatches. Something about it is primal. High rep sets leave your chest pounding, lungs burning and forearms swollen. It is literally about as close as you’ll get to feeling like you’ve been in a fight without throwing a single punch. During extended sets it is often a combination of simple tenacity, fighting spirit and nerves of steel that separates the casual exerciser from the disciplined trainee. The perfect exercise. Vicious poetry in motion.
In the world of today’s kettlebell enthusiast the minimum mark of competence for a would be kettlebell instructor is the five-minute snatch test. Men and women typically use a 24kg(52.8lb) or 16kg(35.2lb) bell respectively and are required to perform 100 repetitions to standard without dropping the bell or allowing it to touch the shoulder. Although not everyone who trains with kettlebells needs to nor should become a kettlebell instructor I believe everyone should strive to achieve and eventually exceed the work capacity required to pass this minimum standard on any given day.
THE “OEKB SNATCH TEST CONQUER” PROGRAM
There are many proven methods for passing the snatch test.
You’ll find mine below.