RKC snatch test

Thoughts on the RKC Kettlebell Snatch Test

April 5, 2022 By Mike Krivka 1 Comment

Master RKC Michael Krivka Demonstrating Kettlebell Snatches

The following are my thoughts and observations regarding the RKC Snatch Test. This post is based on over twenty years of experience training with and teaching kettlebells to the public, military, and law enforcement personnel. Some of what you are about to read is contrary to what you find being recommended by other trainers and coaches. That’s fine and should be expected. What you need to do is find the program that works best for you and your clients.

Test ≠ Race

The test is not a race. You have five minutes to complete the Snatch Test and I strongly recommend that you use all of it. Someone who completes the test in 3:50, and someone who completes it in 4:59, will both pass. But I will guarantee you that the person who used as much time as possible had an easier time and exhibited much, much better technique.

You Must Exhibit Positional and Transitional Management

You don’t pass the Snatch Test by just doing 100 kettlebell snatches in 5 minutes. You must demonstrate positional and transitional management coming out of the backswing, overhead, from the drop, and back into the backswing. Loss of control in any of those positions not only makes the Snatch Test more difficult but can also cause or lead to injuries.

Train Grind Strength Before Ballistic Strength

To execute the Snatch Test safely, you will need to develop several skills and attributes. First, you will need strength and stability in the overhead lockout position. This can be done easily by spending a good portion of your time working on the kettlebell press, push press, and/or kettlebell jerk. Strength in this position protects the shoulder itself from the rigors of ballistic snatches, as well helping to maintain mobility in the shoulder and upper quadrant of the torso.

Master RKC Michael Krivka Demonstrates the overhead lockout position of the kettlebell snatch

Second, you will need to develop an efficient and powerful backswing. The backswing is sometimes overlooked or minimized. But the more you work on it, the easier the swing, clean, and snatch will be. You will develop a highly efficient system for transferring energy from the ground, through the hips, and into the overhead position. Ignore this aspect of training to your own detriment.

Finally, train to develop a smooth and soft overhead lockout. When you watch most people snatch the kettlebell, it looks like a big swing with the kettlebell going over the top of their hand on the way up before slamming onto the forearm. This is very inefficient and does not demonstrate a viable understanding of how to translate and transition energy from the body into the kettlebell. The kettlebell should explode from the backswing and then float to the overhead position, where the hand is gently punched through the handle while all the joints, bottom to top, lock softly.

Before Attempting the Snatch Test

As you start preparing for the Snatch Test, here’s a key piece of information that will make the test easier–as well as save wear and tear on your shoulders. Before you start doing high rep snatch practice sessions, you should be able to press your Snatch Test weight kettlebell ten times right and left. Work on grinding out of the rack and into a solid lockout overhead, then a slow and strict transition back to the rack. Once this becomes easy (and it will after a while) you are reasonably safe to start practicing high rep snatches.

Let me put it this way: until you have the strength to strictly press 20% of what you are going to snatch during the test, you have no business practicing for 100% of the ballistics you will be doing.

Build grinding strength before ballistic intensity and numbers.

Training for the Snatch Test

Training for the Snatch Test should consist of two very different types of training sessions: Grinds and Ballistics.

Your grind sessions should be oriented so that you can get to the 10×10 strict press on both sides with your Snatch Test weight kettlebell. These sessions can be done at lower weights to practice getting the reps. They can also be done heavier to build extra strength and stability for transitioning from the rack to lockout and from lockout back into the rack.

Your Ballistics sessions should be comprised of:

40% Swings; with both snatch weight and heavier
40% Cleans; with both snatch weight and heavier
20% Snatches; with lighter than snatch weight, snatch weight, and heavier

Training sessions should be relatively brief and slowly progress in load and volume to Snatch Test numbers. Properly planned and executed, you can go from 10×10 snatches right and left to 50×50 snatches right and left in 8-10 weeks of moderate training.

When to Take the Snatch Test

The only time you should take the Snatch Test is when you are both physically, mentally, and technically dialed in. The RKC experience will make major changes to the technique you have been using to prepare for the Snatch Test. If you feel that you need more time to prepare for the Snatch Test, you have 90 days after your RKC Workshop to submit a video. I would strongly recommend this option for most people attending the RKC. Once you have your technique dialed in at the RKC, you can go home and work in a more efficient and safe manner. If you just jumping into the Snatch Test after learning how to execute the snatch safely and effectively, you will likely just revert to old habits and accommodations while under the stress of the test. It takes time to develop a new foundation for your snatch technique and you can easily do that within the 90-day window.

If you are interested in seeing what I think the “perfect” Snatch Test looks like, watch the video below:

I hope this helps you prepare for the RKC Snatch Test. Please reach out to me if you have any additional questions or concerns.

***

Master RKC Michael A. Krivka, Sr. is a Washington, DC native who has been involved in Kettlebell training for over a decade and is currently a Master RKC and member of the RKC Board of Advisors under Dragon Door (where he has been listed as one of the top reviewed RKC’s in the world for the last five years). Mike has traveled extensively throughout the United States teaching Kettlebells to military (USMC, USN, USA and USAF) and law enforcement personnel (FBI, DEA, USSS and CIA) as well hard-living civilians from Soccer Moms to CEOs. In addition to teaching workshops and clinics he logs several hundred hours a year teaching and training with Kettlebells at his own gym and martial arts studio. He is also a Level I CrossFit Trainer, and Olympic Lifting Coach.

How to Dominate the RKC Snatch Test

April 20, 2016 By Frank Delventhal 7 Comments

Frank Delventhal Snatch Test

For many, the Snatch Test is a fearsome obstacle to RKC certification. But it does not have to be that way. When you start training frequently enough and have acquired good technique, you will be able to beat the challenge. It’s like learning vocabulary in school—you know what is expected of you, so it becomes more a question of diligence than talent.

What is the RKC Snatch Test?

You must snatch your kettlebell 100 times in 5 minutes. The weight of the kettlebell depends on your bodyweight, age and gender. The average gentleman will use a 24kg and the average lady usually uses a 16kg kettlebell (be sure to check the rules link below to find your exact weight class)

You are allowed to switch hands as often as you like, and can even (carefully) rest the kettlebell on the floor. Click here for the exact rules and kettlebell weight requirements.

What are the Prerequisites for the Snatch Test?

Before you attempt to snatch a kettlebell, you need a solid foundation in the two-hand Hardstyle swing, the one-arm swing, and the clean. These are the preliminary steps of the snatch. “OK” is not good enough—you must be good at these before you begin training for the Snatch Test.

As a general rule you should be able to do 100 one-arm swings within 5 minutes, with a kettlebell at or close to the weight of the kettlebell required for your test. For example, If you have to use a 24kg kettlebell for your test, you should be able to do 100 swings with a 20kg before you begin to specifically train for the snatch.

What Equipment Do I Need?

Assorted kettlebells ranging from very light up to your goal-sized kettlebell. (Hopefully your gym is well stocked and also has an RKC-Certified Instructor!)
Chalk
Optional hand protection: socks, tape, Dragon Skins™, minimalist gloves (cotton gardening gloves)
Optional sweat bands for the wrists
Your soundtrack
Hand care items for after training
You may not use belts, thick or padded-gloves, wrist wraps or any other equipment designed to support your body

Chalk

When doing 100 snatches, your hands will need to withstand a lot of friction. A little chalk can help, and will also dry your skin. If you have sweaty hands during the test, you can end up with “burger meat” for hands without chalk. But, too much chalk is also not good, so be sure to discover the right amount that just keeps your hands dry enough. I found that I do very well with just a couple of drops of liquid chalk or by rubbing a piece of chalk. Since chalk generally dries up your skin, it can cause excessive calluses—see the hand care section below.

Socks, Tape, Dragon Skins™, Minimalist Gloves

You are allowed to use sock strips, tape, DragonSkins™, or minimalist gloves (cotton gardening gloves) to protect your hands. If you really need them, that’s ok, but honestly I do better without them. I think you trade an important tactile connection for a little extra protection. But, I also have relatively tough hands that are conditioned to take a beating!

You may not even need these protective items if you train with the following method: begin with a very light weight and slowly progress to heavier weights (which also create more friction) so that your hands have plenty of time to adapt.

Thin Sweatbands or Long Sleeves

I sweat a lot during the test, so I need to wear sweatbands on my wrists—when I don’t have them sweat floods down my arms onto my hands, turning them to “burger meat” by the end of the test. Remember that wraps to protect or support the wrist are not allowed, so make sure that you only use thin sweatbands. Be sure to ask your instructor or judge at the RKC if your sweat bands are ok.

Alternately, you may want to wear a long sleeve compression shirt. The instructor must be able to see if your elbow is really locked out, so make sure that your compression shirt is extremely light and thin. It’s also common sense to use a dry shirt, not one already quenched in your own sweat!

Your Personal “Snatch Test Soundtrack”

The right music can give you extra power. My favorite track has plenty of power, but is not too fast. It’s 5:12 long, so I figured out exactly when to start during the song’s intro.

Listen to that song every time you practice the test. That has nothing to do with enjoying the music, it’s more about training your subconscious to feel the passing time. The song will also help you focus, giving you additional power. Each time you hear the song or imagine it in your head, you’ll KNOW that you will pass the snatch test. If you’re interested in learning more about the mental side of training, check out Logan Christopher’s Mental Muscle. Even though your snatch test at the RKC will be without music, all you need to do is hum the first notes of your song, and you are ready to rock and roll.

Hand Care After Training

The snatch test is also challenging for your hands. Be sure to start your training soon enough before the RKC workshop so that your hands have plenty of time to adapt.

After every workout, check to see if your calluses are hardening. These hardened areas must be removed carefully with a callus remover. Please make sure that you only remove the hard spots. The callus itself is important because it protects your hands from friction and pressure. If you used chalk (especially liquid chalk) you may also want to use a drop of lotion to soften up your hands.

Frank Delventhal Swings

Why should I train specifically for the Snatch Test? Isn’t it enough to prepare with plenty of swings?

This is a question of faith, and it is possible to gain enough power with swings to pass the test. In an objective comparison of the swing and snatch, you will discover that the swing is safer than the snatch. Using the swing to train is generally justified. Additionally, some argue that the Snatch Test is so strenuous that you should not do it very often. Under certain circumstances, I agree with that argument, especially when the student starts with his snatch size kettlebell and tries to work up to the volume of the test. But the title of this post is “How to DOMINATE the Snatch Test”! So, I have a “secret” training plan for you. 😉

Train Success

Start with a kettlebell that you can snatch 100 times in 5 minutes. It doesn’t matter if the kettlebell is very light—even as light as 6kg! The key is to practice the test two to three times a week after your normal workout, and you must succeed each and every time.

Before you do the 100 snatches, take 3 to 5 minutes to actively relax your muscles and visualize completing the test. The more detail you can imagine in your mind, the better. Mentally, you have already finished the test, before you even touch the kettlebell.

It is essential that you succeed each and every time! The goal is to become so accustomed to doing 100 snatches that it nearly becomes boring.

Snatch as precisely as Swiss Clockwork

Watch your form. Every “no count” is discouraging, and many candidates have lost their focus during the test because of it. Take care that you practice strict form. Take a mini break at the top lockout position, when the kettlebell is held over your head. You will have a small rest, and the instructor watching will absolutely know that you are in control of the movement. Your arm should point straight at the ceiling. Your wrist must be straight, and your legs have to be locked out as well. You will look like a “hardcore version of the Statue of Liberty” holding a kettlebell instead of a torch. 😉

Pull your shoulder down to stabilize it. Normally I do not like mirrors while training, but they can be useful for checking your lockout position.

A Tip For the Overhead Lockout Position

If it is difficult to hold the correct overhead arm position, try the “downward dog” yoga pose. Let the tips of your thumbs touch each other, this will increase your mobility—and the ability hold your arms straight overhead. While a yogi will straighten their legs in “downward dog”, that isn’t necessary for our purposes. We want a straight line from the wrists on the floor towards the hips. It takes some practice to achieve that position (at least for most males, the ladies are generally better at this). If you can maintain that straight line, push your shoulders to the floor and over time, increase your range of motion. Improvement may take five minutes to several months, depending on your general mobility.

Changing Hands

Changing hands uses up precious time. It is an advantage if you can use fewer changes—but that also requires more conditioning. Fortunately with kettlebells, you can train cardio and power at the same time! Work up to more reps before switching hands slowly over time. It doesn’t make sense to do more than 20 snatches with one arm before you switch, as that would be unnecessarily fatiguing.

During the live test, your instructor will count for you. While you train, you should have enough concentration to count for yourself. When in doubt, just do ten extra reps.

Rep Schemes

Use your strong hand last as a “secret weapon”. This will make the end of the test will be much easier for you. For example, I am right handed, so I start with my left hand and finish the test with my right hand.

Scheme A: 9 Hand Changes

Let’s start simply. Do 10 snatches, then change hands until you reach 100 reps. If you can complete this scheme in under 4:30, then try Scheme B.

10/10 (10 left / 10 right)
10/10
10/10
10/10
10/10

Scheme B: 7 Hand Changes

This scheme is slightly more challenging, but if you have completed Scheme A with enough spare time, the extra challenge will only be marginal.

15/15
15/15
10/10
10/10

Scheme C: 7 Hand Changes

This scheme allows you to complete 20 snatches with one arm safely. It is possible that you do not need this scheme, and can jump directly to Scheme D, but try it out at least once. As it gets progressively easier, many people like it.

20/20
15/15
10/10
5/5

Scheme D: 5 Hand Changes

The “master level”

20/20
20/20
10/10

When you can easily complete the test with this scheme, and your time is always somewhere between 4:00-4:30 minutes, then you can progress to the next heavier kettlebell. You will probably be faster just because you need fewer hand changes. With the heavier kettlebell, start with the 10 x 10 (Scheme A). It will be more difficult, but you can do it. Progress the same way until you reach your goal weight kettlebell. Do not rush, just use a weight that allows you to succeed every time and the Snatch Test will become easy for you!

Create a Cardio Surplus

Even with your snatch size kettlebell, you should be able to complete scheme D. With extra gas in your tank, you can do the snatch test any time. If you have a bad day (or a cold), just drop to an easier scheme (such as C).

Does it make sense to use a kettlebell heaver than required by the test? No, and I would advise against using a much heavier kettlebell. “Enough is enough!” (Thank you Dan John.)

The RKC certification requirements include more than just the Snatch Test, so use your energy wisely. After you can do scheme D, only train the test once a week or every two weeks to maintain your skill and conditioning.

After your RKC certification workshop, you can work up to more if you want. Now you know how!

Good Luck!

You will greatly benefit from preparing for the test, whether you want to pass it as a personal goal or for your certification. Now that you know how to tackle it, it isn’t a “boss battle”.

Understand that just watching a video about snatching on YouTube does not mean that you can do a snatch! Get an RKC instructor to teach you the right technique. This is safer and saves time. The snatch is the last exercise of the RKC Big Six (swing, get-up, clean, military press, squat, snatch) because the other five build the essential foundation. Enjoy your journey.

“First use your brain, then train!” 😉

Frank Delventhal, RKC-II

***

Frank Delventhal, RKC2, PCC, 1 Dan Aikido. Visit his website: https://hamburg-kettlebell-club.de/

Stop Fearing the 5 Minute Snatch Test

September 2, 2015 By Paul Britt, DC 15 Comments

Paul Britt Kettlebell Snatches

Nothing seems to scare potential RKC Instructors more than the 5 Minute Snatch Test (read complete testing requirements here), the gatekeeper of the system. In the long run, it’s only 5 minutes out of 23 hours of training—just 0.36% of the weekend. Sometimes I think the fear comes from a lack of confidence in their preparation, even though I have found that many people over-train for the snatch test. They snatch almost daily for tons of reps for long periods of time. In my opinion, a less is more approach works better. My last snatch test was my easiest one to date, and I only trained an average of 5 minutes a day for the test.

If you break down the kettlebell snatch, it’s a swing that ends up at the top position of the press. My plan was to work the swing and the press to train for the snatch test. It works if you look at the small space you must travel between the two exercises. The swing comes to chest height, and the press begins just a little bit higher. There’s only a small space missing when performing the snatch.

In my opinion, if you cannot handle heavy weight overhead, it’s not smart to ballistically propel the weight into position at the top of the snatch movement. So, my students work on heavy presses—snatch weight or heavier. Since this is RKC prep, this approach knocks out two birds at once.

When it comes to swings, I mix it up a little. I believe in having a great hip extension to launch the kettlebell and use the “float” as rest—with swings and as much as you can during the snatch test. That explosive hip extension also makes snatching easier as there is no pulling or fighting the bell on the way up. You can generate the float and guide the bell into position. That power can be developed with heavy double swings to chest height. This is typically the longest training session because we like to get a little more rest between sets when working on power and explosiveness. We will typically perform 10 reps on the minute, every minute, for 10 minutes. This usually gives us about 45 seconds of rest each set. If I feel like I’m losing some of the pop or if form deteriorates, we will occasionally just perform a set of swings and wait one minute.

On some days, we will see how many swings we can do in a 5 minute set of one-arm swings. A starting goal is to hit 100 swings. After a student can do 100 in five minutes, they will work up to as many as possible in that time frame. We have had a couple of students perform 160 swings in 5 minutes. On other training days, the students will grab a medium weight kettlebell for two-hand swings—somewhere between their one hand and two-and swing weights—and perform 100 two-hand swings in a 5 minute set. This helps bridge the gap between endurance and power.

We do the snatch test about every two weeks. And it is the only training for that day, they don’t get to work anything else other than recovery and mobility.

Typically the first time they hit 100 snatches, they knock it out in less than 4 minutes. They are typically spent and take a while to recover, but once they know that they can do it, we work on strategy and timing. If you finish the test in 3:30 minutes or 4:59 minutes, you still pass. I like to take my time and have something left at the end. We typically train for 10 left and 10 right on the minute for the test, but find that some students like the 20, 15, 10 and 5 rep scheme to pass. Once you can pass the test, the rep strategy comes down to personal preference and finding what works best for you.

The following training template focuses on the swing and snatch, I did not include the rest of the skills, but they can fit into the training plan if they’re thought of as a skill to practice. Use appropriate weights and make sure that the technique is good. There is no need to really push it for an extended length of time. Remember that this is only a small part of your RKC Workshop weekend. Do not dread it so much that you miss the awesomeness of the entire experience.

Monday

5 Minutes of 2 hand swings
5 x 5 pressing

Tuesday

10×10 heavy double kettlebell swings
5 x 5 double kettlebell squats

Thursday

5 minutes of snatch weight one-arm kettlebell swings
3 x 5 presses each side

Friday

Light to medium one-arm swings for 10×10 (30 seconds on / 30 seconds off works well)
5 Get-ups left and right

Saturday

Snatch test

***RKC Team Leader Paul Britt has been an RKC kettlebell instructor since 2006. He trains clients at Britt’s Training Systems, his award-winning Hardstyle Kettlebell Training Facility in Rockwall, Texas. Paul has served as an assistant instructor at many RKC and HKC Courses, is a Certified Kettlebell Functional Movement Specialist (CK-FMS) and works with some of the top Chiroprators in North Texas. Please visit his website brittstrainingsystems.com for more information.

Living the Standard–A Snatch a Day Will Keep the Doctor Away

June 24, 2015 By Troy Anderson 5 Comments

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.

***

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/