Your weekly mission: snatches

Hey boys,

If you’re looking for a simple and all in one strength movement, this is one of the best.

It will make you more athletic and more studly.

Please meet the snatch.

SPEX:

• Choose a weight
• Kettlebells are great, but you can also do this with dumbbells, barbells, and odd weights
• Do 5+ snatches in one hand
• Rest
• Do 5+ snatches in the other hand
• Rest
• This is one set
• Take no more than 3-4 minutes per set, depending on your workload
• Do as many sets as you can in 30 minutes

As you see in the video, I’m doing double snatches with my 45 lb / 20 kg bells. This is because single arm snatches at this weight have become easy, and this is your goal as well. I really don’t want to show you this because my form is bad, but you can see me doing single arm dirty snatches with my big boy kettlebell, which is 80 lb / 36kg. This is heavy.

We will talk about this at length eventually, but this is called stepwise loading. This means we jump up infrequently in big increments, rather than jumping up frequently in small increments. There are lots of benefits to this… but most significant is this makes it easy and cheap to be able to get intense training outside, at home, without needing a gym.

Important disclaimer: This is a very difficult exercise, and it’s even more technical with kettlebells. Take particular caution because you can easily smash the kettlebell on your head or throw the weight off in many unintended directions. Start with no more than 5 reps and move your way up. If you are new to the snatch, this lift will put your body under weird loads it has not experienced before. Please go watch tutorials on YouTube before proceeding.

Get it.

What are your strength and health goals? Hit reply and tell me about it.

Nate