Thanks for taking the time to ask your questions.

Without seeing your technique, this is a bit of a “crap shoot,” but I’d guess you may want to work to really tame the arc of the kettlebell. The closer the bell tracks to your body the less it will pull you back. Usually if you feel like the bell is about to knock you back the kettlebell is more on a swing arc than a snatch or clean one. Hope this helps and please feel free to email me

Quick question. I am currently training up for my RKC cert (wasn’t quite ready for Philly in Oct.’09), and I must admit that especially for me, training up to 100 24kg snatches is not easy. While I have been properly instructed in Hard Style by a co-worker and certified RKC instructor, I am also very light (137 lbs) and despite solid lb for lb strength, I have trouble deccelerating a 24kg snatch at the top of the arc. I’ve been trying to work various walking/lunging exercises with the bell locked out to work the stability of this position. Are there any other suggestions that you might have?

Also, when you mentioned the proper form for the Hard Style snatch, were you referring to the necessity of keeping the shoulders even and engaging the core, rather than kicking back the free arm and using it to build momentum? Is the cork-screw technique that you mentioned a part of the infamous American “Soft-Style”?

Thanks for posting the Snatch Test tips, and best of luck in your strength building endeavours!

- David Schleifstein B.S, CPT

At the top of the minute means that you would do 5 reps per hand when the second hand reaches 12 and rest for the remainder of the minute and start again at twelve.

Here is what I meant by a snatch base.

Meet the following milestones before you move on to the roadmap that I have put out there.

You must perform first one hand then the other, using a single short swing to switch (you may not put the kettlebell down) – start with your weaker side, please. Long rests between sets may be needed– at least 3 minutes but you may take 5 minutes. The important word is that your recovery is “full” before you start the next set.

Level I Milestones:

12 kg, 1 rep

12 kg, 3 reps

12 kg, 5 reps

12 kg, 3 reps, multiple sets on long rests – work up to 5 sets

12kg, 7-10 reps – just a single set as a test of your progress

12 kg, 5 reps, multiple sets on long rests – again work up to 5 sets

When you can do 5 sets of 5 reps on long rests, you are ready for for what I prescribed. Be patient you will get there. And then you would do the 16:)

Love your post but have a question. When you say to do 5 reps per hand at the top of each minute what exactly does that mean?

I am no where near ready for the 16KG bell, but I am working with my 12KG trying to build up myself. As you know I have already been doing swings, getups and a few snatches here and there with no purpose to it. Should I start with something like sets of 5-3-1 per side and add on or do you think I should try a different strategy for my twice a week snatching?

Thanks Sandy!!

You have the hunger that the RKC requires. You WILL do this:)