Snatch Up These Tips!

by Keira Newton on January 30, 2013

Email this to someoneShare on FacebookShare on Google+Share on LinkedInPin on PinterestTweet about this on Twitter

I created this video to prepare my students for their RKC snatch test.

The techniques I’m going to show you in this video are important because most people do not have the hip/shoulder flexibility and or mobility to do the amount of snatches required for RKC. It’s my opinion that the techniques in this video will help you to prepare yourself well for the RKC snatch test.

I will be putting together more videos to help you with RKC snatch test AND the RKC weekend, so keep watching!  — Keira


About Keira Newton, Master RKC, Level 3 Z-Health, MCT:

Keira first picked up a kettlebell in 2005 when her husband challenged her to stop laughing and start swinging. She stuck with the challenge when she realized that she could get an all-in-one workout in a fraction of the time she spent at the gym. Keira was convinced she found her ideal fitness solution when she lost the 44 pounds she had gained during her second pregnancy in just four months after her daughter was born. She continued to reshape her body in the years that followed, slimming her hips, dropping three more waist sizes, and building lean muscle.

Keira’s personal transformation inspired her to spread the word about the benefits of kettlebells. Read more at her website:

Print Friendly, PDF & Email
  • pheonix1754

    Thank you,Kiera.This video will help my snatch work.More?

    • Rose

      I’ve heard right from the source that’s she’s going to do another one soon!

  • Dawn

    Love these simple, but VERY effective mobility drills. Big differences!

  • Keira Newton

    Thank you all! YES- more to come SOON! I will be focusing on form, then moving to training for RKC 🙂

  • Suzanne

    Thank you! Just what I needed! Started working on snatches today. I look forward to your posts regarding cert tips!

    • Thanks, Suzanne~more to come, keep in touch 🙂

  • Awesome video! Thank you Keira 🙂

  • Jim McTiernan

    Keira – This is just the kind of training specifics that I am currently in need of. Very well explained. Hoping to use this to prepare for the RKC in August. An idea for another training video would be for the Press, and how to correctly press from the rack position, and how to use the lats in the press.
    Thanks for the help

    • Jim,

      Thanks for your feedback. I’m more than happy to help with the press. Would you like to send me a video of YOUR press that I can help with, here, on the blog? Might be kind of fun and interesting for others who are training, like you.

      • Jim McTiernan

        Hi Keira,

        It took awhile for my daughter and I to get together, but we finally have a rudimentary video of me trying to perform a proper press. If have any pointers, would really appreciate it.
        Here is the youtube link:

  • Jim McTiernan

    Hi Keira,

    I would love it if you would look at my press technique. Let me get me techie daughter to take a video and I will post it.

    Thanks so much

  • Hi Jim,

    THanks for sharing! Let’s start with the angle of your arm. Think that your arm is going to go out at more of a 45 degree angle, than a 90. That way, you will not risk over stressing the shoulder. When you press, you will need to keep your head neutral (so , over the spine without pushing it forward), your shoulder packed (meaning, not pushing it up), and the hand needs to stay closed.

    Also, remember this is “hardstyle” so, you will need to maintain a tight body (abs tight, power breathing helps~ribs stay down, and glutes contract).

    Hope that helps 🙂

    • Jim McTiernan

      Hi Keira,

      Good observations. Sounds like I have some work to do. I did notice that my breathing, or lack of it, was definitely apparent. Will start working on your tips. Really appreciate the feedback.
      Hope to see you in Salinas!


Previous post:

Next post: