14-Day Kettlebell Snatch Challenge

Welcome To The 14-Day Kettlebell Snatch Challenge by Cavemantraining

The kettlebell snatch is the king of kettlebell exercises. The snatch is technical but not impossible to learn. Once you master the snatch it will become part of your regular training.

Joining this challenge will not only be fun and challenging but it will also teach you technique through repetition. We’re also going to explore snatch variations in a fun way. Nothing is obligatory and the challenge is suitable for anyone.

Jump to the schedule if you have read everything before.

 

As always, anyone can do this challenge. The goal is to set a time and weight that you will complete unbroken on the 14th day of the challenge, for example:

  • Double kettlebell snatch
    • 2.5 minutes
    • 5 minutes
    • 10 minutes
    • 15 minutes
  • Single kettlebell snatch
    • 2.5 minutes
    • 5 minutes
    • 10 minutes
    • 15 minutes
    • 30 minutes

Switch options in order of difficulty:

  • Double kb NONE
  • Single kb one switch
  • Single kb unlimited switches

Examples: If you pick 5 minutes double kb snatch then you simply can’t switch hands and only rest overhead or in racking; If you pick 10 minutes 1 kb and 1 switch then you can switch only one time, usually at half time, i.e. 5 minutes; If you pick 30 minutes 1 kb and unlimited switches then you can switch as often as you like as long as you don’t put the weight down.

 

We are starting on the 1st of October 2020. Come and join us in one of our groups:

Post your videos or motivation each day and tag #cavemantraining #kettlebellsnatchchallenge
Include your reps and weight in your post if applicable. 

 

Remember, this is not about the weight or reps, it’s about completing the time you choose without putting the weight down and not ripping your hands.

What is a snatch? To snatch simply means to bring the weight from below the hips to overhead in one explosive continuous movement. It does not define what movement. When you ask someone to snatch, they will do the snatch they’ve been taught. When you ask feedback on your snatch, they will give you feedback as they’ve been taught.

Now I can tell you that in this challenge, we will teach you different movements in the first week, and the second week is about making a choice on the style you will be doing and refining that. On the final day, you will put it all in and reach your goal.

Some snatch movements:

  • Hip hinge swing
  • Pendulum swing
  • Squat swing

Some variations:

  • Swing
  • Hang
  • Dead

 

 

Learn how to snatch

Furthermore, we recommend you download the free PDFs Master Kettlebell Grips and Master Kettlebell Racking. I can’t say it often enough, people dismiss these two things as something not important but grip and racking are super important.

 

What will you get from this challenge?

  • Grip strength
  • Fat loss
  • Increased cardiovascular endurance
  • Learning how to pace
  • Increased muscular endurance
  • Mental Toughness
  • Discipline
  • Leaving your ego at the door
  • Improved technique

 

Joining this challenge will not only be fun, but it will also open up a whole new world and make you see how Cavemantraining educates with the objective to open your mind.

 

WEEK 1

Do not copy the program offline as we will be making changes to it as we move through the challenge.

Day 1

Task 1
8-minute interval workout.

1 kettlebell of heavy weight.
20 seconds intervals.
Perform the combo 3 times on one side every 20 seconds and then switch sides.

The combo:

  • Squat deadlift
  • Dead clean
  • Hang clean

Task 2
6-minute AMRAP workout.
1 kettlebell of medium weight.
Perform as many rounds as possible of the kettlebell combo and switch at will.

Rest only if needed between tasks 1 and 2, but if you can maintain good form and technique, then you should challenge yourself and jump straight into task 2.

Watch the video for finer details and make sure to post in our groups, whether you post the full workout or just 30 seconds of each task, it’s all good. Make sure to ask for feedback if you want it, otherwise, you will not get feedback.

Remember, we are building you up, we are teaching you something while having some fun. Week 1 is about exploring. Follow the path and a new world will open up to you.

An alternative or great drill to do is the assisted clean. The kettlebell dead clean in slow-mo for analyzing and breaking down the movement. Important differences.

If you’re wondering “This is a snatch challenge, why the lifts and cleans?”, stay with us, there is a method to the madness.

 

Day 2

Task 1
6-minute interval workout.

1 kettlebell of medium weight.
5 or 10 seconds intervals.
Perform the hang snatch every interval and switch arms on the minute.

Task 2
6-minute AMRAP workout.
1 kettlebell of medium weight.
Perform as many rounds as possible of the kettlebell dead snatch and CrossFit burpees and switch at will.

Rest only if needed between tasks 1 and 2, but if you can maintain good form and technique, then you should challenge yourself and jump straight into task 2.

Watch the video for finer details and make sure to post in our groups, whether you post the full workout or just 30 seconds of each task, it’s all good. Make sure to ask for feedback if you want it, otherwise, you will not get feedback.

 

Day 3

Task 1
6-minute interval workout.

1 kettlebell of medium to heavy weight.
20 seconds work and 10 seconds rest.
Perform the pendulum low swing (STAY CONNECTED WITH THE ARM AT ALL TIMES) and switch arm every 30 seconds. RELAX….

Task 2
6-minute AMRAP workout.
1 kettlebell of medium weight.
Perform as many rounds as possible of the kettlebell single-arm hip hinge swing and swing high-pull and switch at will. These two movements are explosive, not to be confused with the pendulum swing.

Rest only if needed between tasks 1 and 2, but if you can maintain good form and technique, then you should challenge yourself and jump straight into task 2.

Watch the video for finer details and make sure to post in our groups, whether you post the full workout or just 30 seconds of each task, it’s all good. Make sure to ask for feedback if you want it, otherwise, you will not get feedback.

 

Day 4

Task 1
6-minute interval workout.

1 kettlebell of medium to heavy weight.
20 seconds work and 10 seconds rest.
Perform the pendulum high swing (today you are disconnecting and coming high) and switch arm every 30 seconds. RELAX….

Task 2
6-minute AMRAP workout.
1 kettlebell of medium weight.
Perform as many rounds as possible of the swing high-pull and hip hinge swingsnatch and switch at will. These two movements are explosive, not to be confused with the pendulum swing.

Rest only if needed between tasks 1 and 2, but if you can maintain good form and technique, then you should challenge yourself and jump straight into task 2. You are now working for 4 days, if your forearms are starting to hurt then you did not listen to what I said earlier on about weight and us working for many days. Break the sets up into 3 x 2 minutes and/or go lighter. Let’s not end the challenge with tendinitis.  When you see your program, and you see the number of days you need to work with your grip, you need to choose wisely. Safety first.

Furthermore, AMRAP, it means as many rounds as possible, but not at the expense of your body. Hence, leave the ego at the door and just do what you can, stop before you feel something and start again. Of course, it’s about pushing yourself and getting a lot of reps in, we are fully behind this, but there it’s all about training hard AND smart!

Start releasing your grip at the top of the high-pulls to release tension for a split second. Focus on your grip, hook grip, and only as tight as it needs to be, or as loose as it can be. Include forearm stretches in your session. Start switching arms on every rep.

Learn to rest in rack or overhead. No need to put the weight down, just slow down the reps by pausing either at the top or in the rack. It can be a split second, or it can be a few seconds.

Watch the video for finer details and make sure to post in our groups, whether you post the full workout or just 30 seconds of each task, it’s all good. Make sure to ask for feedback if you want it, otherwise, you will not get feedback.

WHO HAS LEARNED SOMETHING SO FAR?

 

Day 5

Task 1
6-minute interval workout.

1 kettlebell of medium to heavy weight.
5 or 10 second intervals.
Perform the pendulum half or full snatch and switch arm every minute. RELAX. This is NOT HARDSTYLE. Go with the momentum.

Task 2
6-minute AMRAP workout.
1 kettlebell of medium weight.
Perform as many rounds as possible of the dead clean (SQUAT SQUAT SQUAT), hang snatch (SQUAT!), hh swingsnatch (here you hip hinge) and switch at will. These movements are all explosive, not to be confused with the pendulum swing.

Rest only if needed between tasks 1 and 2, but if you can maintain good form and technique, then you should challenge yourself and jump straight into task 2.

Watch the video for finer details and make sure to post in our groups, whether you post the full workout or just 30 seconds of each task, it’s all good. Make sure to ask for feedback if you want it, otherwise, you will not get feedback.

Watch a video of the kettlebell dead clean in slow motion.

Watch a video of the snatch in slow motion.

WHO HAS LEARNED SOMETHING SO FAR?

 

Day 6

Task 1
6-minute interval workout.

1 kettlebell of medium to heavy weight.
10 second intervals.
Perform the dead hip hinge swingsnatch and switch arm every rep. Put everything you got into each rep.

Task 2
6-minute AMRAP workout.
1 kettlebell of medium weight.
Perform as many rounds as possible of the dead hip hinge swingsnatch into overhead reverse linge and switch at will.

Rest only if needed between tasks 1 and 2, but if you can maintain good form and technique, then you should challenge yourself and jump straight into task 2.

Watch the video for finer details and make sure to post in our groups, whether you post the full workout or just 30 seconds of each task, it’s all good. Make sure to ask for feedback if you want it, otherwise, you will not get feedback.

WHO HAS LEARNED SOMETHING SO FAR?

 

Day 7

Task 1
4-minute interval workout.

2 kettlebells of medium to heavy weight.
10 or 15-second intervals.
Perform the dead hip hinge swingsnatch with double kb. Put everything you got into each rep. Power. Explosive.

Task 2
4-minute AMRAP workout.
2 kettlebells of medium weight.
Perform as many rounds as possible of the dead hip hinge swingsnatch into overhead reverse lunge with double kettlebell, or perform the alternatives as shown in the video.

Rest only if needed between tasks 1 and 2, but if you can maintain good form and technique, then you should challenge yourself and jump straight into task 2.

Watch the video for finer details and make sure to post in our groups, whether you post the full workout or just 30 seconds of each task, it’s all good. Make sure to ask for feedback if you want it, otherwise, you will not get feedback.

After tomorrow it’s time to decide which snatch you are going to do for your final day, day 14, and you are also going to decide on what unbroken time you will complete. 

 

WEEK 2

Watch the video for finer details. Follow the program and keep posting. Refer back to the technique videos above.

Day 8

Set your goal
Decide on your snatch variation
Decide on your weight and time
Decide on the number of switches, 1 or unlimited
Break up your total time for the end goal into 4. That means, for example, if your end goal time is 10 minutes, you would do 4 sets of 2.5 minutes with rest in between each set. The rest time is sufficient to fully recover.
Use a light weight

 

Day 9

Break up your total time for the end goal into 4
Use a heavier weight but not your goal weight

 

Day 10

Break up your total time for the end goal into 3
Use a light weight

 

Day 11

Break up your total time for the end goal into 3
Use a heavier weight but not your goal weight

 

Day 12

Break up your total time for the end goal into 2
Use a light weight

 

Day 13

Work on your mobility, stretching, couple of technique reps, active rest.

 

Day 14

Reach and smash your goal! POST IN OUR GROUPS.

 

Safety measures

It is recommended that you don’t do other work during the challenge, if you do, you might run the risk of overtraining, injury, ripping your hands, etc. If you do rip your hands it will come down to the weight you have chosen, the time you have invested in technique, other work you may have done, rest you may not have taken, and kettlebell or hand maintenance you may not have implemented, etc.

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