advanced exercise variations

RKC Instructor, Troy Anderson

Dan John is famous for the exposing the fitness world to an action-oriented quote from the legendary wrestler and coach, Dan Gable:

“If it is important you should do it every DAY!”

This idea has subsequently taken hold of the kettlebell—specifically the kettlebell swing. You don’t have to search hard to see the swing implemented in a huge variety of daily practices. The kettlebell swing’s extreme popularity has spawned a ton of swing challenges and a nearly obsessive quest to swing heavier and heavier kettlebells.

While the kettlebell swing is undeniably a great, unique drill—and a drill best suited to the kettlebell, I find it perplexing how the kettlebell swing has come to totally dominate the kettlebell landscape.

Unfortunately, the kettlebell snatch—deeply important to our kettlebell heritage—seems to be much less popular. I suspect this has happened because the kettlebell swing is extremely accessible and great for getting folks involved with kettlebell training. But, the kettlebell is much more than just a one trick pony. And while the kettlebell swing is very popular and powerful, we shouldn’t think that it can carry over to absolutely every attribute of physical culture.

This post contains my personal biases and appreciations of the kettlebell snatch as a move that combines violence and art. As a member of the kettlebell community, just like you, when I first learned about kettlebells, I was challenged by the trials and triumph of the kettlebell snatch.

Imagine for a moment if we as a COMMUNITY snatched every week. Imagine the knowledge we’d gain from honing that skill. And, having a common dialog in our community has always added depth to relationships within.

The swing is undoubtedly the “gateway drug” of kettlebell lifting. These days it seems like every Tom, Dick, and Jane Fonda is trying to teach kettlebells swings… And while WE KNOW the best practices, and correct techniques, the consumer does NOT.

The kettlebell snatch can be our OPPORTUNITY to stand out as practitioners and coaches. Even though the snatch is an advanced drill and many people are not yet ready for it, it is extremely valuable as a rite of passage.

In 2012, American Council on Exercise (ACE) choose the kettlebell snatch as the subject of their study on the effectiveness of kettlebell training. If a non-biased organization like the ACE found enough value to fund research using the kettlebell snatch, shouldn’t we pay more attention to it?

If you’re still skeptical about the teachable value of the snatch, consider the three ways that the kettlebell snatch differs from the kettlebell swing:

Fewer people are familiar with the lift
The weight travels a greater distance
The move has a defined “catch” at the top of the movement—a n0n-debatable end point.

During RKC testing, there is a lot of anxiety and pressure associated with the snatch test. The test–whether someone has passed or not–should not be the end of practicing the kettlebell snatch. Training with the kettlebell snatch can benefit you for a lifetime with the following:

Power: One of the first things to diminish as we get older—unless we take action.

Mobility: If you are not yet mobile enough to get your arms overhead for snatching, then it is time to work on mobility. Snatches can help maintain that mobility as well.

Stability with integrity: kettlebell snatches involve an asymmetrical load and anti-rotational training.

Conditioning: You can do a lot MORE work in less time (the ACE study supports this finding).

For most people, snatching in the context of the RKC snatch test is just too difficult. It can be uncomfortable and might even make some people a little nauseous! But that doesn’t mean that the drill itself is “too hard to teach”. The snatch is a more complex movement to teach than kettlebell swings, but isn’t rocket science either.

It takes a real coach to teach a snatch, because the margin for error is slimmer than with other drills—but part of why we are all part of the RKC community is to coach people UP. The sense of accomplishment we can help people achieve with good kettlebell snatches is incredible!

My challenge to the community is to Live the Standard Every Week.

Here are 7 examples of what 100 snatches per week might look like:

Option #1 – Lateral Stepping: 5 sets 10/10 with a medium to medium-light kettlebell
Option #2 – Sprinter Stance: 10 sets for 30 seconds of work and 30 seconds of rest with a medium-light to light kettlebell
Option #3 – Low Volume / High Load: 10-12 sets 5/5-4/4 with a heavy to medium-heavy kettlebell
Option #4 – High Volume /Low Load: 2 sets 25/25 medium-light to light kettlebell
Option #5 – Complex Every Min on the Min for 10 Total Minutes: 10 snatches and on odd-numbered minutes do two kettlebell front squats. On even-numbered minutes, do one windmill
Option #6 – Tempo: 2 snatches every 15 seconds for 13 minutes with a medium to medium heavy kettlebell
Option #7 – Test or Modified Test: Take the RKC Snatch Test. Try to improve your performance, increase your pace, perform more reps in the allowed five minutes, or try it with a heavier kettlebell. See if you can do more than 50 reps in half the time as an experiment. Always track and document your results.

**IMPORTANT DISCLAIMER: All of these options were written under the impression that the trainee is able to complete the RKC Snatch Test—which roughly equates to doing one snatch every three seconds**

https://youtu.be/Op_aNN_0v1o

While swings are definitely useful, unique, and accessible as a primary ballistic lift, even more athleticism can be gained by also practicing the kettlebell snatch. I challenge you to raise the bar—or rather raise the kettlebell into the snatch position and get to work! Live the standard as a practitioner, a coach, and as a community.

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Troy M Anderson, RKC Instructor, DVRT Master Instructor is a farm kid driven to spread the good word of the ACCESSIBILITY of kettlebells, sandbags, bodyweight training, and UN-Apologetic Living. His website, Alpha Kettlebell also features many kettlebell workouts: https://alphakettlebell.leadpages.net/kbwod/

Lori Crock Movestrong KB Pull Up

Fitness classes are social by nature and lend themselves to incorporating occasional play components to explore new, interesting and challenging movements and lifts with less structure, measurement or a set goal.

I call this Fitness Freedom.

The keys are:

1) Keep it exploratory

2) Give the student some control over how much they do and how they do it, and

3) Keep it safe.

Note: Play is not training riskier than usual; it is practicing relevant skills in creative ways when your students are ready for it.

You can encourage creativity by using different fitness tools and combinations of movements that feel physically and mentally freeing, while still conditioning and challenging the body and the mind.

Stir the Imagination, Stimulate the Brain, and Reach into the Soul with Play

In Stuart Brown, M.D.’s book Play, he describes play “as important as diet and exercise to health.”

I agree.

So how do we incorporate play into our busy lives?

Our physical lives are the the perfect arena to explore play in a spirit of fitness freedom.

But we should already be thriving and enjoying our physical training–the everyday work should still feel fun.

Adding occasional play components can rev up our skill set in a new way and still be compatible with our current training methods.

For example, bottoms up kettlebell carries are challenging, but feel like play to me, and I like to find new ways to challenge myself with them. In the video below, I am balancing and moving mindfully with a kettlebell in the bottoms up position.

Often play starts out one way, and morphs into another way once our imagination kicks in.

Play is in the eye of the beholder and only limited by the imagination.

This opens the door to learning, creativity, improvisation and advanced skill development as individuals explore movements and lifts in a relaxed and exploratory environment.

I like to practice a climbing technique that I refer to as a jungle-up, and that often leads to practicing other hanging/pulling techniques on our suspended pullup bars. The jungle-ups condition the body for all types of bodyweight movements.

How Do Students Respond?

Some students enjoy the change … the freedom, the laughter, the ability to set their own limits and to try something new.

Others may tell you they prefer more structure with the reps, sets, and specific goals, but those are probably the students who will gain the most from fitness freedom.

How Often to Incorporate Play into Small Group Classes?

Play works well as an occasional warm-up component, a finisher, between sets, or as the main element of a lighter training day.

It can also be ideal for special occasion classes (holidays, open houses, family and friends events, special workshops, hump day, etc.)

You might decide to include a play component in Saturday classes when people are not rushing off to work and they have a more relaxed mindset. Or, you could add it as a recovery tool at the end of each round of a strength circuit

Play Examples for Small Group Kettlebell Classes

The Kettlebell Ameoba… often we are standing in one spot while we swing, clean, press, snatch, etc. Getting outside and moving as a group while we handle a kettlebell can feel playful while providing some great conditioning.

Sample Ameoba Programming with a Single Bell
(We use this is two teams, outdoors, and rest after each set of 10 paces.)

Walking 2-arm kettlebell swings – 10 paces down and back
1-arm suitcase carry – 10 paces down and other arm back
1-arm racked kettlebell lunge – 10 paces down and other arm back
Goblet hold and shuffle sideways – 10 paces down and back
Your choice carry – 10 paces down and back
Finish with single kettlebell figure-eight practice in the grass.

The Kettlebell Swing Wave… this idea came from Superb Health where we did it with a large group event. We used it when the Ohio State Buckeyes (our local team) were off to play for the national football championship. Our heavy 2-arm swing wave lasted as long as the Ohio State fight song and we started the swing as soon as the other person had the bell in the air–wave style.

Hand-Foot Crawling with Torso Stability Animals… the dog toys I keep in the gym for our occasional furry guests, come in handy when we are hand-foot crawling (great for warmup or as part of a circuit.) If the animal falls off a student’s back, add another animal and another to help them zero in on tightening their torso and moving the shoulders and hips.

Roxanne… playing the song Roxanne (or any song) and squatting (or any movement) every time you hear the word ‘Roxanne’. This is a great for warmup or a finisher–thanks to one of our gym members for this idea.

You-Go and I-Go Swings in Teams… two teams (one at a time) do 2-hand heavy swings in a 10-9-8 … 1 ladder (and maybe back up). We maintain active rest and cheer on the opposing team as they swing.

Kettlebell Figure-8s / Kettlebell Juggling… moving the bell in this way feels like play, but requires concentration, coordination and strength. Go light if you are new to this and make sure the flooring can handle an occasional dropped kettlebell — or better yet, head outdoors in the grass, to a volleyball sandpit or to the beach.

Push Exploration… set up an area with yoga blocks, Neuro-Grips, kettlebells for students to explore various push variations such as uneven push-ups, planks, kneeling fingertip push-ups, one-arm Neuro-Grip holds, ab wheel and so on. Not familiar with some of these? You might want to check out the PCC workshop. This is great fun. great conditioning and as a coach, you get visual feedback about your students’ strengths and weaknesses. We also use Pull Exploration with lots of hang and pull-up variations.

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Lori Crock is an RKC Team Leader, PCC, MovNat-II and FMS-II strength and movement coach based in Dublin, Ohio (Columbus area.) She owns MoveStrong Kettlebells where she practices fitness freedom with her students who continue to amaze, inspire and educate her in small group classes. Lori can be reached at lori@movestrongkbs.com, www.movestrongkbs.com or on Facebook.