Posts Tagged ‘CK-FMS’

I was approached today by a potential client who is training for the Omaha Fire Department.  Extremely honored for the opportunity!  This also brings up an important point…

  • What goals are you trying to accomplish in 2012?
  • Do you have a plan of action?
  • Does your plan of action take into account where you are starting from, what skills you need to attain to accomplish this goal?
  • Does this plan take into account your movement and performance baseline?
  • Does this plan determine your strengths to maintain and your weaknesses to improve on?
  • Does this plan allow for changes or modifications to be made due to things that may come up?  How does the plan determine when to make modification?

Whether you are training for the Omaha Fire Department, Russian Kettlebell Challenge Instructor Certification, Marathon, 1/2 marathon, or just fat loss you MUST have a plan of action.

Here is my 2012 gift to you….  Anyone in the area who is interested in getting a proper PLAN OF ACTION towards their upcoming 2012 goals is invited to come in and get a Fitness Consultation and Functional Movement Screen at NO CHARGE ($87 value).  Just click the link below to get registered and we will sign you up for your consult and screen.  No strings attached.  This is a great way for you to understand every aspect detailed above whether you chose to train at home, at another gym, through another trainer, or through SG Human Performance.  What do you have to lose?

FREE CONSULTATION AND FUNCTIONAL MOVEMENT SCREEN

Here is to you accomplishing your goals!

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Hello everyone.  Hope all of you are doing very well out there.

Today I am providing my product review for the DVD of Applying the FMS Model by Gray Cook.  Nikki and I were fortunate to experience this workshop first hand at the Chicago Perform Better Summit last summer (2011) as we both were given the honor of providing FMS screens for Brett and Gray during the workshop.

Applying the FMS Model is a great DVD for any individual wanting to learn more about applications of how to use the FMS model in their profession.  The DVD provides the actual workshop itself with its presentation slides and demonstrations of the FMS screen itself as well as analysis of the screen results.

Gray includes vital information on:

  • Understanding what the FMS scores mean for the particular individual
    • Individuals activities/sports/work
    • Limitations/Injury History
    • How to remove negatives
    • Applying proper correctives
    • Programming for that particular individual (provides great examples: weightlifter, runner, kettlebell enthusiast, older individual +50, younger individual -25, and an ex-athlete)

This is some pretty fantastic stuff as this type of material has not yet been covered in any other DVD or Workbook.  This is one of the main reasons why Gray and Brett decided to do the workshop in the first place, to provide a demonstration to interested people and to provide both FMS Certified and Non-FMS Certified individuals an understanding of application.

Here is a breakdown on what you receive:

4-disc DVD set—nearly 4 hours, plus bonus material
Filmed live at a Perform Better Summit Workshop
Disk One
Introduction
Standard Operating Procedures
Movement Matters
Squat Discussion
Stabilization and Repatterning
Our Movement History

Disk Two
Functional Movement Screen Review
Scoring the Screens
Filters and Key Points
Live Screens
Scoring Criteria
Programming the Results

Disk Three
Screen Results Analysis
Order of Screen Priority
Hip Hinge and Deadlift Strategies
Movement Motor Learning
Movement Principles
Self-Limiting Exercise

Disk Four
Extra corrective strategies footage
Full lecture in MP3 audio format for listening in your car or on your portable device
A 61-page typeset transcript of the lecture
Movement Principles excerpt from the Movement book
FMS scoring criteria and verbal instructions
Presentation slides PDF
Video clips from Gray’s Powerpoint presentation
Self-limiting activities chart

On Target Publications did a fantastic job with this DVD.  It includes everything.  The PDF of the presentation slides, charts, scoring criteria and verbal instructions for the FMS, as well as a full MP3 of the lecture so you can listen off of your ipod or even in the car.  LOVE THAT!

In the workshop Gray does a fantastic job of explaining the finer points of why it is important to have a movement screen for any active individual.  These points can be used by the FMS professional towards convincing the importance of using the FMS in many different domains (Examples: sports teams, gyms, bootcamps, risk management for different active careers and etc.)

This DVD and workbook can be used in so many different ways:

  • Provide the Certified FMS Professional a valuable resource tool to enhance their current practice
  • Provide professionals who are interested in getting FMS certified a taste of everything the FMS entails
  • Provides all professionals a tool to present to their superiors, co-workers, and/or potential clients (examples: head coaches, athletic directors, strength coaches, athletic trainers, wellness coordinators, corporate wellness committees and etc.) which gives a vivid explanation of the whole FMS process and its applications and benefits.  Use this in your arsenal when you are trying to establish its importance within your setting.  How nice is it to ask someone to watch this video when they are interested in learning more about the FMS and its benefits?

For more information and to see more of the sample videos click HERE.

Hello everyone.  Hope you are training smart, plus taking care of yourself and the ones around you.

I want to start a discussion about achieving your 1/2 bodyweight press requirement for RKC Level 2.  From reading the RKC Forum and through speaking with individuals who have trained for RKC Level 2.  It seems the most common reoccurring theme for males were issues achieving the 1/2 bodyweight press requirement.

It seems that those who did not pass Level 2 certification could not achieve their 1/2 bw press and those who cancelled attending RKC Level 2 usually did due to some type of injury from training to achieve the 1/2 bw press.

I trained successfully for RKC Level 1 by performing Enter the Kettlebell Rite of Passage program of pressing ladders.  The ROP is a fantastic program for building a solid foundation for swings, cleans, and presses.  This was especially successful for building up my strength and endurance to achieve 5 double kb presses with a significant amount of weight (one of the requirements for passing RKC Level 1).

When I signed up for RKC Level 2 in August, I planned out all the requirements on a piece of paper and listed them from what would be the most challenging to achieve and that I felt I had a decent grasp upon.  I did this to determine how I would program my workouts to achieve all the RKC Level 2 requirements.  At the top of the list was the 1/2 bw press.

I decided to take a different approach to this requirement and not do the ROP clean and press ladders.  Instead I planned on doing a few different things to see if I could achieve this goal.

  1. Complete a Functional movement screen (every 4-6 weeks) to make sure that I am symmetrical and that my programming is taking me on the correct course (my baseline).
  2. Use bottoms up kb cleans, walks, squats, and pressing (self limiting exercises) to accomplish the proper alignment and technique to accomplish the press.
  3. Train for the press, pull up, and pistol by performing sets of 1 repetition.  Since that is what the requirement stated, I am going to train accordingly.

I brought up this plan of action to my mentor, Master RKC David Whitley, and he suggested an alternate route, the bent press.  As we were sitting there discussing my goals, he stated that the bent press is a way to achieve the type of mobility and stability necessary to achieve the 1/2 bw press.  Plus you get the opportunity to get heavy loads above your head and then train the pressing pattern eccentrically.  I was very intrigued by this idea and was willing to give it a try, but I had one problem.  I had no idea how to properly bent press.  David worked with me about a year before on my BP and I failed miserably.  At the time I did not have the type of mobility to achieve such a lift.

So David spent the next 45 minutes with me bodyweight patterning the bent press.  It was quite the learning experience and I cannot say enough of how fortunate I am to learn from the best.  David sent me home with some points of the bent press and told me “to practice”.  So for the next 10 weeks I made it a priority to improve my bent press to really see if it would have a carry over to the 1/2 bw press.  My previous heaviest kb press was the 36kg at RKC Level 1 (my performance baseline) so with the bent press I began with a 24kg to see if I could get the movement down.  The movement felt akward, and uncomfortable.  But in my experience that could necessarily mean that I am learning so I kept with it.  I got a lot of positive feedback just by videoing myself performing the bent press and then seeing the movement in my mind.

My 10 minute workouts throughout the day would go something like this:

  • Bent press 1/1 followed by single arm swing 5/5
  • I would review the video I did on my technique during my rest period
  • I would play out the proper movement in my mind, maybe even go through the motions with just bodyweight
  • Rinse and repeat

Once I felt I was no longer learning during my practice sessions, I would stop and do other things and then come back to the movement later that day or the next workout.  As I progressed within the movement, the 24kg no longer gave me the type of feedback that I needed to progress so I moved up in weight to the 28kg.  In not much time at all I progressed onto the 32kg bent press followed by single arm swings with the 32kg.

I still continued to video myself and occasionally sent the video onto David for some feedback.  I always tried to keep learning during this movement.  I learned along the way that if I achieved a new weight with the bent press that this new achievement did not mean that it was my new practice weight.  I needed to keep learning during practice and when my practice kb was no longer giving me the feedback I needed, then and only then, would I move up.

2 weeks ago I bent press the 44kg for 1 repetition on each side.  2 days later just to measure progress I was able to strict press the 40kg for the first time ever.  I was also able to bottoms up press the 24kg.  This is the type of progression I was looking for.  I am going up on my press weight and am not suffering from any shoulder/neck issues currently.  As a matter of fact, my shoulder mobility now is the most symmetrical it has ever been.

Some finer points I want to emphasize if you are planning on trying this method:

  • Get your FMS screen:  In my opinion there is a minimum requirement of mobility and stability to begin practicing the bent press.  When I tried it before and was so bad at it, I had not yet achieved that minimum standard and it was only when I got more symmetrical that the learning experience could include
  • The bent press is a SKILL just like all other lifts:  You need to get expert instruction and be willing to practice the skill.  It will be uncomfortable (but not painful!), it will be difficult, but you need to communicate with your body and keep making progress.  Stop the practice session when you are no longer making progress.

So my experiment is not yet done but I will continue to work on it and report on my progress.  As a matter of fact, after another one on one coaching session with the Iron Tamer himself, I achieved the 48kg bent press.  I still have some work to do but I know I am on the proper path as I have my baseline (my FMS score) and my strength continues to increase.

Would love to get some feedback from other individuals as how they achieved their press requirement for Level 2.  I am not saying that this is the only way to train for it, but it has worked very well for me and is something to consider especially if you have suffered from shoulder and neck issues in the past.

Hello everyone.  Wanted to see if I could get the word out to everyone who is interested in learning more about how we use the Functional Movement Screen to enhance our programming and clients success in the group setting.

As many of you may know, we specialize in group kettlebell classes but also include bodyweight exercises, TRX Training, battling ropes and other drills (ALOT of self limiting exercises).

Basically our Foundation here at SG Human Performance (its even in our mission statement) is using the Functional Movement Screen.

FMS provides us the following:

  • Establishes rapport with new and existing clients
  • Determines programming success
  • Boosts Metabolism (YES, hard to believe I know, but its so true)
  • Improves exercise technique
  • Assesses client progress

So I am opening up my blog for ANYONE to ask their questions about how to use the FMS to enhance themselves as a fitness professional and also to enhance their rehabilitation or fitness business.  Please post a comment to this blog with your question and I will do my best to answer it.

If you don’t believe me (or want more information) check into Alwyn Cosgroves “Ultimate Guide to Fat Loss Programming” and how he uses the FMS in his Fat Loss Programming in both Semi Private and Group Training.

Hello everyone, hope you are all doing well and training smart (I know I always say that but I feel it is important to let all of you know that I care).

Today I wanted to present to you a CK-FMS Success Story that we achieved just recently.  This individual contacted me after meeting me at CK-FMS and asked if I would be interested in providing him coaching and programming to improve his FMS score, get him out of pain and help him achieve some of his goals.  The only problem was is he lives about 6 hours away and is unable to come at all for an FMS screen and visits to work on his programming.

At first I was going to turn him down and have him see someone locally, but since he is the only CK-FMS of his kind where he was there were no other options, plus I was assured by Master RKC, Brett Jones that this type of program can and will work if you use the Functional Movement Screen as your foundation for programming.  So I took on the task of improving this person’s FMS.

Let me provide you a little background information on Corey (in his own words).

“I met Mark Snow at the CK-FMS in May of 2011. At the time I has just pulled out of the RKC Level  II workshop and into the CK-FMS because I was experiencing pain from my workouts. I have a “nice healthy” case of scoliosis, and my overhead pressing was causing low back pain and numbness down my leg. After bombing my FMS (scoring an 11 at CK-FMS), and struggling with daily activities I decided only a fool trains himself.  I asked Mark for help with a goal of moving better, feeling better, living pain free and a completion of the USSS snatch test.”

So we have established some goals below (this is the destination in our journey).

Goals:
•    Pain Free
•    Achieve Secret Service Snatch Test of 200 snatches in 10 minutes
•    Become efficient in all Level 2 skills (pain free)
•    Improve and stay technically sound in Level 1 skills (pain free)

Next we needed to determine where we are currently at in our program (our starting point in our journey).

I had him video his FMS screen and send it to me to score.  Its not that I didn’t think he would score his FMS well but I have seen a tendancy for individuals to pad their score a little by accident.

Here was his FMS score Day 1:

The good news is that he has already improved 2 points since CK-FMS by working on his lowest score at that time (Active Straight Leg Raise) this also improved his Rotary Stability from 1/1 to 2/2.

First step in developing the program is to remove the negatives.  I asked Corey to provide me with a list of exercises/workouts that he is doing for 3 days and send it too me.  Basically, Corey was doing A LOT of loaded upper body pushing activities and not enough upper body pulling activities.  I wanted to take pressing, snatching and squatting off the table for a little while since they all were established at red lights in my mind.

So here was our first plan of action:

So with all of this knowledge in our corner I devised a workout plan (built the map).  Please remember that I instructed Corey to constantly follow up with me and let me know how the workouts are going and to keep checking the baseline to make sure we are staying on track.  Once the map has been built there doesn’t mean that we can’t take any detours and have to revise the map now and again.

We kept in contact and once Corey was able to complete the program (4 completed weeks of workouts) we rechecked vital FMS scores to make sure we were on track.  Then I would revise our plan of action and from there establish the program for the the next 4 weeks.

I am very pleased to state that, for 4 months of training, Corey stayed the course and trusted the program and did not try to add anything additional to the program.  He sent me every video that I asked for as I wanted to make sure the program was doing what it was designed to do.  Here are his words on what he has accomplished throughout this time.

“It’s important to me that I see tangible improvement on paper. Keeping that in mind, my FMS score has improved to a 17.  My get up has gone from a 32k max to an easy 40k max (I don’t have a heavier bell or I’d try it).  My bottoms up clean and press is now an easy 24k. Intrestingly enough, I’m up 3lbs but down 2% bodyfat.  And as far as nontangibles, I don’t hurt all the time now.   My low back pain has subsided.   The leg numbness is gone. And as a father… I can play with my 7 year old son pain free!

“I need to say that everyone needs a coach.   In my area I was the only RKC (pending Ck-FMS) and as a result I get a ton of questions about training programs.   Dan John says: “”only the fool trains himself””, and for me that was spot on accurate.   I need someone like Mark Snow to give me a path.   That way I don’t think for myself and screw up.   I needed an outside view and a professional application of the FMS to fix me and help me achieve the goals I have set for myself.   As an RKC… I expect and demand a lot from myself, but Coach Snow provides a brilliant map.  Without his Yoda-like skills, I’d still be hurting and nowhere near where I am.   Mark is a perfect example of what it means to be a part of the RKC community.   Thanks Coach!

So there you have it.  Determine you starting point, determine your destination, draw the map, and continue to re-evaluate the map and your baseline to see if you are going in the right direction.  Even long distance, a lot of fantastic things can happen if you use the FMS as your baseline and re-evaluation tool.

Hope everyone is doing well, sticking with their guns and progressing towards their goals and most importantly, training smart.  Here is my favorite shake recipe going on right now.

Peanut Butter Cookie Shake (makes 2-4 servings)

  • 8 ounces of milk or almond milk
  • 8 ounces of cold water
  • 4 scoops of Vi-Shape Protein Mix
  • 4 Teaspoons of PB2 (you can use organic peanut butter if you choose)
  • 1 teaspoon of cinnamon
  • 4-8 ice cubes
  • 1/2 cup cottage cheese

Blend and enjoy.  The PB2 is a powdered form of peanut butter that just makes it way easier to make shakes with peanut butter (you can get it online or at your local grocery store).  I have used regular peanut butter in the past but it tends to stick to the blender half the time.  The secret ingredient in my mind is the cinnamon.  It really gives the shake that cookie taste that I love so much.  The cottage cheese sounds weird at first but it gives the shake an ice cream consistency to it.

Hope everyone is doing well out there and training hard and more importantly training smart.

After the past two weeks of speaking to individuals about their health and fitness goals for changing their lives I am inspired to write a blog on the subject.

First I need to provide a warning for you that this blog post will not be pretty.  You are going to see a little bit of my dark side.  Yes I have an alter ego (some of my clients have named him “Mac”) and it is about time that my alter ego come out and provide some knowledge.  I am not going to be an A$$hole, I am just going to be very blunt and provide all of you a little reality check.  Its not meant to hurt anyone’s feelings but to get you to achieving your goals.

Being a fitness/sports medicine professional since 1996 I have met a lot of individuals.  Some are inspiring with their story about how they have overcome adversity and made a positive change in their life.  But, the majority of the people I have met only have excuses.  Excuses for why they live the life they live, for their troubles, for their issues, blaming others for the problems they are faced with today, or baggage that is keeping them from living a happy life.

Listen, I am not better than anyone else.  I used to be Captain Excuse, I would blame my past for my issues with being able to deal with people.  I still catch myself today making excuses for many things, but I am aware of it and trying to stop it.

Here is the big problem.  If we are so busy making excuses, we are never working on SOLUTIONS to our adversity. Here is some of the excuses that I have heard recently and here is what they are really saying.

  • “The reason why my knee buckles when I exercise is because the flooring is bad or I have crappy shoes, or its just the way I move.”
    • I have knee issues but I don’t want to take time away from my workout to correct it.  So I am risking ruining my knees even more just so I can workout harder
  • “I used to workout ALL the time and was so happy with my body, until I had someone close to me pass away.  Ever since then I haven’t had the energy to workout and eat right.”
    • I was on track and then off track and now I just don’t have the energy to go through what I went through before to achieve the results I need.
      • This is a tough one.  I am not saying that you cannot mourn.  All I am saying is that you should mourn, but there has to be a time where you pick yourself up off of the floor and put the pieces back together.
  • “The reason I eat crap and don’t workout is because I don’t have the money.”
    • I am too lazy to think of a SOLUTION on how to budget properly to afford a proper fitness program and nutrition strategy.  I would much rather use my money (that I state that I don’t have) eating out and going to the bar.
  • “I would love to join a fitness facility or a fitness program, but I need to get in better shape to handle the intensity of the program.”
    • I am scared out of my mind about showing up to a fitness class and looking like a fool.  I don’t want others to see me make mistakes and fail.  I don’t want to look like an idiot in front of others.
      • This is another tough one.  But understand that everyone is in your shoes and has the same doubts and worries as you.  Ask any of our members, they were in the same situation as you during the first week of their program.  I was as well when I started my first kettlebell class!  But you make mistakes and learn from them, you struggle and sweat and accomplish and you do it with others who are there to help you along and you can help them too.  The difference between our members and you is that they decided they were tired of living the life that they were and took the first step.

So as painful as this blog may have been for you to read.  Take a few days and think about it.  Are you making Excuses?  Or are you now going to start thinking of SOLUTIONS to your problems.  I know that it has made my life much better when I stopped looking for an excuse and began thinking of solutions.

If you ever need help finding a solution, there are thousands of well trained individuals out there to help you find those solutions.  Never give up, always be thinking of a solution and your mind will find the answer.

Hello everyone!  Hope everyone had a fantastic Holiday Weekend and celebrated their Independence.

Here is SG Human Performance’s Protein Shake Recipe of the Week and in honor of the 4th of July whats more American than Apple Pie?  So we went with the Apple Pie Shake.

Apple Pie Shake

  • 2 scoops Vi-Shape Shake Mix
  • 1 small apple (seeded) or 1/4 cup Applesauce (unsweetened)
  • 1/2 teaspoon cinnamon
  • 8-10 ounces of Non-Fat Milk, Soy, or Almond Milk
  • A few ice cubes
  • Blend and enjoy

Sometimes we like to add come cottage cheese (1/4 cup) to up the protein content in the shake and it seems to provide a little more of a milkshake consistency.  The amount of ice depends on how thick you want the shake as well.  Tastes so much like apple pie except for the guilt!

IF you are interested in learning more recipes you can go to sghumanperformance.myvi.net and fill out a contact form.  Or just start the challenge and get started on your way to the new you.

If you are interested in receiving a free fitness consultation you can contact us by clicking on the link below.

Train hard and train smart,

Mark Snow

So you have passed the Level I Russian Kettlebell Challenge Certification Workshop. You put in all the hard work to prepare for this moment with months of training under your belt. Then you get to the moment where you pass the snatch test, get your technique fine tuned by the numerous high level RKC’s there to help you, and finally finish by nailing the testing portion, teaching aspect and surviving the graduation workout.

Nikki and I with Pavel in 2009

First of all, Congratulations! I have seen it time and time again. The look on someone’s face after they have returned successfully from getting RKC certified is inspiring. I get goose bumps just thinking about everything that went into getting to that moment and the feeling I had after. You will never be the same again, and more important you are part of a COMMUNITY of high level fitness professionals that will be at your side at a drop of the hat.

The Iron Tamer Clan! Friends and Comrades for LIFE!

So what do you do now? I would like to offer some advice if I may on the training side of things as well as on the business side of things.

TRAINING

Continue to work yourself through some type of program. This will help to keep those skills that you just sharpened from getting dull. I suggest the following in my opinion.

  • Perform the ETK Rite Of Passage 1-2 times per year.
    • Again this keeps your skills sharp and will help you to maintain your level of strength as you progress through the RKC. Plus it will keep you sharp once you need to re-certify.
  • Perform a snatch test AT LEAST one time per month if not more
    • One of the biggest mistakes I made once I was certified is not paying attention to the snatch test. I took 2 months off and then when I decided to do it again I could only muster 74 reps in 5 minutes.
    • It is far better to maintain than to try and train it all back again in my opinion.
  • Be on a program
    • There is nothing wrong with just working through workouts and playing around now and then, but I believe NOW that you need to have a goal in mind to reach for and a program that will take you there.
    • If you are training for Level II. Then prepare for it but do not forget to reassess your Level I skills as well.
    • If you want to maintain your skills but want to get off of the program of ROP for a bit. I suggest Kettlebell Burn or Kettlebell Muscle by Geoff Neupert. Great programs by the Master RKC himself of programming. Plus both carry over nicely to Level I and II training in my mind.
    • There are numerous programs out there for you to go by. It just depends on what you want your GOAL to be. (Return of the Kettlebell is Fantastic Material also).

BUSINESS

  • Become a Dragon Door AFFILIATE
    • For any of you who would like to make more supplemental income, we highly suggest you become a Dragon Door Affiliate. There is no cost to you and it can be a great way to make extra income on the side promoting the products and equipment that you already believe in, use and endorse.
  • Sign on with a business group
    • This really has paid off for us. IF you have a fitness business or are planning on opening up one in the future. It is CRUCIAL that you learn all aspects of your business including marketing, time management and selling. I had little to no experience in this and wish I would have done it sooner.
    • We use the Evolution Accelerator Program through Net Profit Explosion. They were referred to us directly from Dragon Door. We cannot say enough about them! They have taught us everything from proper marketing, to the sales process, to hiring employees, and time management!
    • Another great idea would be to attend Dragon Door’s Marketing Mastermind Intensive with John DuCane.

TRAINING AND BUSINESS

  • CONTINUE to LEARN
    • If the RKC is continually evolving to make itself better. Then so should you.
    • This is extremely important. I saw it in myself and in others when they came back for an RKC event and had a lot of work to do technique wise.
    • If you do not have a workout partner who is an RKC themselves then there is a good chance that your form may fade or dull slightly because there is no one present to give you feedback. I am very fortunate that I have my wife, Nikki, by my side the majority of the time to tell me if my technique can be improved on.
      • So I suggest that you either meet with another RKC every month or every other month for a workout and to check your technique.
      • You can video yourself from time to time and get feedback by watching it or by sending it to other RKC’s or posting it on the forum. I got some great feedback by other RKC’s this way on my kb snatch technique and swing which was highly valuable!
    • Attend more RKC events. I cannot stress enough the importance of attending MORE events. The RKC Level I is just the foundation to your physical and business success.

There you have it. Hopefully I have provided you with some good information for you to chew on when you are thinking of where the next step will be post RKC certification. I hope to see you at an upcoming RKC event very soon.

Hello everyone! We have 5 RKC hopefuls that will be attending the Level I Russian Kettlebell Challenge Certification this summer and wanted to post some finer points on training for and passing the RKC snatch test.

1. Have a Functional Movement Screen

  • Yeah, Yeah, I know. I am the corrective guy. But think of it this way. You have an asymmetry that is inhibiting from you using your body at its finest. The metabolic load that you place on your body when you are banging up against an asymmetry can lead to gassing you out very very fast! Do not pass go beyond this point until you get screened and correct your asymmetries.
  • Example: I had a shoulder mobility issue. I was getting gassed and ripping up my hands when I first began training for the snatch test. I was basically catching the kb wrong (probably a no count half of the time) and the load it was putting on my system was too much let alone I was setting up my shoulder and neck for disaster. It wasn’t until I took a step back, worked on my shoulder mobility daily and worked on Kalos Sthenos Get Ups and overhead walks did I overcome my issues. Then the 100 snatches came naturally and I wasn’t as gassed!

2. Know the RULES of the snatch test!

  • Why would anyone ever want to train for the snatch test let alone test out without knowing the rules? That is beyond me!
  • Now that you looked up the rules, train like them.
    1. Get a timer that beeps on the minute
    2. Get someone to count for you and you go on their count and not your own pace
    3. If no one is around to count for you then, YOU count out loud at the top of every snatch
  • This will help prepare you for the snatch test and also will allow you a little rest break at the top

2. Have the snatch technique down first, THEN start pushing towards the Snatch test.

  • One of the biggest problems we see is too many individuals going after the snatch test with crappy form. Get the form down first with your snatch test weight, THEN move into the snatch test.
  • One method that has helped our hopefuls is from Phase II of Kettlebell Burn. Set a timer for 15 minutes and then perform 3 snatches on the Left, then 3 snatches on the Right. Then set the kettlbell down. Repeat and pace yourself. Go for perfecting technique. Video yourself to see if you need to fine tune anything.
    • This is a great way for women to move into using the 16kg for the first time and for men to progress to the 24kg. Then after you have mastered that particular weight, you can even progress to heavier bells on “variety days” to make the snatch test kb seem lighter and easier to handle
  • Another huge help for preparing for snatch test is the Enter the Kettlebell Rite of Passage and/or Kettlebell Burn. These programs help you to handle the 1 arm swing and being able to perfect this technique and handle the load with your snatch test kb will help you pass your snatch test.

3. Its not a sprint, think more of an 800 meter dash.

  • Pace yourself! I see too many hopefuls who fly through the first 20-30 and then are too gassed to finish. Find a pacing method that works best for you!
  • I like the 10/10 method. I do 10 snatches on my Left, then 10 on my Right and keep switching. If I feel I am getting a little to sloppy to get a good 10/10 then I switch to 5/5

4. Try not to set the kettlebell down.

  • Just eats up too much time. I have seen people do it and pass, but I prefer to rest at the top as needed. Then I don’t lose all the momentum I have started.
  • What works best for me is I work myself ahead of the timer. Example when the first minute beeps on the timer and say I am at 24 snatches, I am ahead of the timer. Then I use a little time to rest with the kettlebell at the top. Then I just keep going after that. This has been huge for me!

5. It’s all about the HIPS!

  • I am borrowing this from Master RKC, David Whitley. When people start to lose it towards the end of their snatch test they totally forget to use their hip snap to get the kettlebell overhead. I believe this has alot to do with the drop and throwback of the kettlebell. If you don’t throw the kb back far enough (on my video you should be able to see the handle of the 24kg on the backswing) which robs you of some important energy to get the kb back overhead.

There are some great videos and article posted by some of the best in the business that very much helped me with understanding the finer points of the kettlebell snatch. RKC Team Leader, Jordan Vezina (you tube averagetoelite), RKC Team Leader, Dr. Mark Cheng, and Master RKC, David Whitley (my big brother sort of speaking).

Here is a video of my snatch test I performed today where I tried to perform all the principles above.

Here is my 5 minute snatch test with some fine points mixed in. Hope this helps.