RKC workshop prep

Every RKC instructor has gone through the rigorous snatch test. This is five minutes of full effort—snatching a kettlebell for 100 repetitions. Ask anyone who has done it and they will tell you the joys of the test. Many RKC candidates are nervous and frightened when it comes to the snatch test. They end up putting so much effort and stress about test that they miss the big picture of what the weekend is really about—learning.

William Sturgeon Kettlebell Snatches The RKC is known as the School of Strength because we educate candidates on how to teach strength to others. As we all know the title of RKC instructor is not given, it’s earned. One of the requirements is the snatch test and it’s part of the right of passage to earn your title as an RKC instructor. But, I want to bring this to everyone’s attention: your ability to safely instruct kettlebell training is not related to how fast you finish your snatch test.

The biggest test that many people underestimate and under-prepare for is the coaching aspect of the certification. I can say that I fell into this when I first got certified. I put so much effort in preparing for the snatch test that I didn’t want to focus on anything else. I passed my RKC that weekend, but I wish I would have put more effort and focus on the coaching part of the weekend. As candidates, you are surrounded by other fitness professionals with years of experience—many people also undervalue this aspect of the weekend. Taking in all the cues and corrections the instructors have to offer is so important for growth as teacher of strength.

One year after my certification, I was able to attend another RKC as a volunteer. The candidate coached me though the swing and the plank. And while he used good cues and good progressions, he ultimately did not pass the snatch test. But, he wasn’t bothered by that, his focus was on passing the other two tests—the coaching test and the technique test. This was a good candidate who had his priorities straight. A year later I was able to assist at an RKC Workshop, and this was my opportunity to share with the candidates the importance of coaching. I assured them that the focus for the weekend was to learn how to teach and perform proper kettlebell technique, not to finish the five minute snatch test in four minutes. Knowing how to properly progress and regress a client means you are competent in coaching while keeping your clients safe.

William Sturgeon Get-Ups

Safety is our number one goal when we working with clients. Making sure that you put a bigger focus on the learning aspect of the weekend will lead you to a successful career in coaching. The RKC is more than just a certification, it’s a system that has principles that apply to all areas of fitness. If you place priority on passing your snatch test and not your ability to coach, you are doing yourself a disservice. Focus on reading your manual and taking notes, I have had the opportunity to assist at an RKC and an HKC, both times I advised the candidates to grab their manuals and write notes. The master instructors have been teaching for years, they will often give cues or corrections that are no in the manual that will be beneficial to remember, so make sure to take notes.

Passing your certification comes with three big tests, your ability to perform the exercises with proper technique, your ability to coach, and your snatch test. This should be the order of importance when you are preparing for your RKC. You will become a teacher of strength, and will show your clients what you learned with proper coaching. Take time to understand that the snatch test is not the most important part of becoming an RKC instructor.

Here are some of my favorite coaching cues to correct the swing:

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William Sturgeon, RKC II trains clients at his gym, Restored Strength. Contact him through his website at RestoredStrength.com or follow him on Facebook: facebook.com/restoredstrength

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)
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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
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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
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Scheme D: 5 Hand Changes

The “master level”

20/20
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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