Snatch Physics: Learn to kettlebell snatch in 21 days

by Taco Fleur

The kettlebell snatch is a full body exercise that delivers amazing effects. The snatch can be used to increase cardiovascular endurance, muscular endurance, strength, flexibility, core stability, explosive power, and much more.

The snatch truly works each and every major joint in the body, ankles, knees, hips, shoulders, elbow, and wrists. For strength, you can't deny the major areas that will improve, such as, latissimus dorsi, deltoid, triceps, erector spinae, abdominals, glute, hamstrings, calves, hip flexors, quadriceps, lumbrical muscles, and many more.

All these properties make it the king of kettlebell exercises, an exercise everyone should include in his or her training. Mastering the snatch takes time, as someone who has completed 532 unbroken snatches in 30 minutes, working with kettlebells for over a decade, and trained thousands of people across the world, I'm able to break down the snatch step-by-step in such a way that you can go from zero to comfortably snatching at the end of the 21 days.

The snatch is an exercise in which a weight is lifted in one continuous motion from start to overhead with an explosive movement in which the weight arrives at the top through velocity generated at the start till approximately middle of the full movement.

This kettlebell book includes many photos of the exercises and drills broken down step-by-step. Bonus links to videos which demo the full movement and drills.

21 days to kettlebell snatch Day 1: Practice hook grip/hand insertion Day 2: Practice movement for the pendulum Day 3: Practice pendulum low swing Day 4: Practice pendulum swing Day 5: Practice pendulum high swing Day 6: Keep drilling Day 7: Practice racking Day 8: Practice assisted hand insertion Day 9: Practice drop into rack Day 10: Practice assisted half snatch Day 11: Practice half snatch Day 12: What fails first Day 13: Practice pull-out Day 14: Practice push press and full drop Day 15: Practice full snatch one kettlebell Day 16: Practice dead clean one kettlebell Day 17: Practice dead snatch one kettlebell Day 18: Practice double kettlebell pendulum swing Day 19: Practice kettlebell pulling swing and snatch Day 20: Practice double kettlebell swing snatch Day 21: Practice snatch “A very comprehensive guide covering a wide range of what novices and enthusiasts need to know about the kettlebell snatch. Well detailed for trainers and trainees with many video links. A book that will help with good snatching and variations.

113 pages, Kindle Edition

Published November 15, 2018

About the author

My name is Taco Fleur, and I'm a Russian Girevoy Sport Institute Kettlebell Coach, IKFF Certified Kettlebell Trainer, Kettlebell Level 1 + 2 Trainer, Kettlebell Science and Application, HardstyleFit Kettlebell Level 1 Instructor, CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Programming Certificate, MMA Conditioning Level 1, MMA Fitness Level 1 + 2, Punchfit Trainer and Plyometrics Trainer Certified, with a purple belt in Brazilian Jiu Jitsu. Owner of Cavemantraining, author of over 10 kettlebell books, courses, and certifications. Author on BoxRox and featured in 4 issues of the Iron Man magazine. I have owned and set-up 3 functional kettlebell gyms in Australia and Vietnam, and lived in the Netherlands, Australia, Vietnam and Thailand. I’m currently living in Italy where we will spend some time and then move on to Romania, Bulgaria, Croatia, Greece, and so on. If you’re going to be in Italy La Spezia area this year come and look me up for a workout!

The first thing I'd like you to know about me is that I do not know everything, I don't pretend to know everything, and I never will. I'm on a path of life-long learning. I believe there is always something to learn from someone, no matter who they are. I've been physically active since the day I arrived on this earth in 1973. I got serious about training in 1999, touched a kettlebell for the first time in 2004, and got serious about kettlebell training in 2009. I'm here to do what I love most, and that is to share my knowledge with the world.

Some of my personal bests are 400 burpees performed within one hour; 500 kettlebell snatches, 500 swings, and 500 double-unders completed in one session; 250 alternating dead clean and presses in one session with 20kg; 200 pull-ups in one session; 200 unbroken kettlebell swings with a 28kg; most kettlebell swings completed in one session with a 28kg (1,501); most total kettlebell swings done in 28 days with a 28kg (11,111); windmill with a 40kg kettlebell; lugged a kettlebell up a 3,479m mountain; 160kg dead lift; 100 snatches on sand with a 24kg kettlebell; 85kg Olympic Squat Snatch; 300 unbroken clean and jerk with 20kg kettlebell; 10 minute unbroken clean and jerk 79 reps with 2 x 16kg kettlebells; 1 hour unbroken clean and jerk with 16kg; 532 unbroken snatches and achieved rank 2 in kettlebell sport. I mention these PBs not to boast but to demonstrate that I have a good understanding of technique and movement across different areas.

My own training and goals are geared around GPP (General Physical Preparedness) which involves kettlebell training, calisthenics, and CrossFit. I like high-volume reps but also like greasing the groove now and again. My main goals are to remains as agile as possible, remaining mobile, training in as many planes of movements as possible, and learning as many different exercise combinations and movements as possible while having fun and enjoying Brazilian Jiu-Jitsu. I'm no Arnold Schwarzenegger and never will be, but strength is not solely defined by physical appearance and huge bulging muscles.

You can read more about my training, philosophy, and other ramblings on our website, www.cavemantraining.com, and YouTube channel, YouTube.com/Cavemantraining, which as of this writing has over 40,500 subscribers and more than 7 million views.

I’m available for workshops and certifications in Europe, and our Caveman Master Trainer Jean-Robert Rioux is available in Canada, and Michael Ajibulu in England.