The 100 Rep RKC Snatch Test Made Easy. Like Really, Really Easy.

_  I was once told that snatching fitness is snatching fitness. I disagree wholeheartedly. The kettlebell snatch is a technique, even more so it is an expression of one’s strength and conditioning. Sure, you can condition yourself with the kettlebell snatch to complete the five minute kettlebell snatch test (100 reps in less than five minutes: males must use a 53lb kettlebell and females must use a 35lb kettlebell), but why use a spoon to dig a whole when you can use a shovel, or better yet a back-hoe.



I have never prepped myself or any of my clients for the snatch test with endless amount of snatching or swings. Again, I approach the snatch (specifically the snatch test) as an expression of how well I have been able to condition those who I am working with.

My approach is simple and I feel that most will be able to see how beautifully logical by the end of this post. And as I have always claimed, the proof is in the pudding.

Tonight, we eat pudding…

In Hell!

Alright, maybe not that extreme…

For strength purposes, I stick with the big lifts. Heavy front squats, deadlifts, etc. Think of it this way.. Would it be easier for someone who can snatch the beast (106lb) kettlebell for even one rep to complete the snatch test, then it would be for someone who can snatch the 24kg (53lb) kettlebell for ten reps? My money is on the beast snatcher. Stronger is always stronger.

For cardiovascular purposes, I opt for metabolic conditioning via kettlebell complexes (check out my metabolic conditioning eBook for tons of prime examples). This way one improves the efficiency of all of their metabolic pathways/energy systems.

You think the snatch test is bad now? Spend a few weeks working sets of the MahFahKa or Great Destroyer Complex and you may even wish to start utilizing the snatch test as your daily warm up.

Haha very funny right?

But really.

I’m not kidding.

So if you want to destroy the snatch test, first get stronger. Lift heavy weight. Then subject yourself to heavy metabolic conditioning to develop iron lung stamina. Finally, perfect your kettlebell snatch technique. Add all of the aforementioned elements together and you have one hell of a proven formula to dominate the snatch test.

Each of the people below, including myself, have gone from having zero kettlebell experience, to crushing the snatch test within 3 months  utilizing this approach.

Expect more soon.

Enjoy! And don’t forget to post your questions and comments below!