The SNATCH (OR 1 ARM SWING) CHALLENGE
#TheSnatchChallenge
For those just tuning in, I want you to pay attention to the slow motion part of the video.
If you're looking to refine your snatch notice a few things here.
1. The depth of my back swing. Notice how the kettlebell is completely on the other side of my body, but my shoulders and lats are still engaged.
2. Take inventory of what my hand and Arm do at the top of the movement. This is essentially the end of the snatch and the "rest" position. On a side note: Make sure you can do lots of waiter walks with a perfect lockout before attempting your snatch journey.
3. Watch what my elbow does on the downward movement. It bends on the way up and down to control the arc of the kettlebells.
4. Last thing for now 😳Keep a nice slow pace yourself at first! When doing high reps, don't rush and get them done as fast as possible when first embarking on higher reps or a new weight you're not use to. Ease in to it or your hands and heart rate may suffer.
You can view tips below about snatches.
DIRECTIONS: Follow the ladder performing each rep per side. Pick a comfortable size kettlebell. The challenge will be an increase in reps by the end. For example Week 1, day 1, 5 reps per side, 4 reps per side, 3 reps per side, 2 reps per side, 1 reps per side etc... View video sample below with instructions. You can set the bell down in between or you can complete all of the reps in one go.
POST your progress using hashtag #thesnatchchallenge. Video, text, photo. You can also post privately in the Lauren Brooks Fitness challenge Facebook group. Let the fun begin!
WEEK 1
Day 1 5 | 4 | 3 | 2 | 1 = 30
Day 2 6 | 5 | 4 | 3 | 2 = 40
Day 3 7 | 6 | 5 | 4 | 3 = 50
Day 4 MOBILITY/REST
Day 5 8 | 7 | 6 | 5 | 4 = 60
Day 6 9 | 8 | 7 | 6 | 5 = 70
Day 7 MOBILITY/REST
WEEK 2
Day 1 6 | 5 | 4 | 3 | 2 | 1 = 42
Day 2 7 | 6 | 5 | 4 | 3 | 2 = 54
Day 3 8 | 7 | 6 | 5 | 4 | 3 = 66
Day 4 MOBILITY/REST
Day 5 9 | 8 | 7 | 6 | 5 | 4 = 78
Day 6 10 | 9 | 8 | 7 | 6 | 5 = 90
Day 7 MOBILITY/REST
WEEK 3
Day 1 7 | 6 | 5 | 4 | 3 | 2 = 54
Day 2 8 | 7 | 6 | 5 | 4 | 3 = 66
Day 3 9 | 8 | 7 | 6 | 5 | 4 = 78
Day 4 MOBILITY/REST
Day 5 10 | 9 | 8 | 7 | 6 | 5 = 90
Day 6 MOBILITY/REST
Day 7 10 | 10 | 9 | 8 | 7 | 6 = 100
SAMPLE OF WEEK 2 | DAY 2 | WITH AN EXTRA REP ON EACH SIDE AT THE END.
POST your progress using hashtag #thesnatchchallenge. Video, text, photo. You can also post privately in the Lauren Brooks Fitness challenge Facebook group. Let the fun begin!
Last year the Snatch Challenge was hosted on the Breaking Muscle site. Tune in there for daily videos if you want to do the 21 Day Ketlebell Challenge instead!
The 21 Day Kettlebell Challenge is hosted here on Breaking Muscle
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