Wednesday, January 24, 2007

Discovering how to do Snatches...

Lately my snatch technique has felt so weird. I can't really decide whether I want to do more of a hardstyle technique or more of a GS style. Right now I'm kind of in the middle, a little bit of both. Perhaps many of you have gone through this. I first started using KB's in 2002 and I still feel like I'm learning how to use them.
Either way the process of seeing what works for my body is fun and exciting. And we just got in a new 24kg from dragon door as I sold one of my older KB's around 4 years old. The newer gloss on the Dragon Door KB's is different and I'm not sure which ones I like more. For TSC comp's I prefer the rougher finish of the older DD kettlebells.

Front Squats (holding onto 1 KB in front of my body)
16kg 5 x 10 reps

* This really helped opened up my hips and made my snatches so much easier. If some of you have not tried this, do it. Grab a light KB and do anywhere from 4 to 5 sets of 10 reps of rock bottom squats. You will notice that by the time you get to snatches your legs and hips will feel great and warm.

Clean and Press
32kg 1 x 1/1
28kg 4 x 1/1

24kg 11 x 5/5 = 110 reps

Chin Ups
24kg 4 x 4 reps


Pete Diaz, RKC said...

Hi Franz!

Tried to post on my blog, but it didnt work, so I figured come on to yours!

Interesting post, I have also played around with both hard style and GS. I have been staying with hard style for now, but only for therapeutic stress relief!

RE: The family, we got hit with that virus/flu bug pretty bad, and have been off track over the last 6 weeks. It has been a monster bug, I can tell you that! Work has been very busy, new class, MIDP, and extra training to recreate a new class regarding civil disorder. FUN!

But, I am still training when I can sneak in time, even if it's only a little something or GTG. The body still gets something beneficial.

I like the new web site for RL. Looks smooth, and easy to navigate. How has the new year been treating you with homeownership?

Royce said...

Yeah face the wall squats really get me feeling opened up before swings or snatches.
Funny cause since I started doing them I feel pretty opened up just normally, but I'm not. LOL

I choose hardstyle, all the way, no knee dip on heavy snatches.
In fact I like the modified olympic style Pavel shows on the 25 more challenges video more than the straight swing style snatch.

Franz Snideman said...


Sorry to hear about the bug that got your family. Those viruses can be horrible. So many people hear in San Diego got really sick including many of my clients.

Thanks for the feedback on the website. We really wanted to make it easier to navigate and less confusing.

Home ownerships is awesome and a TRUE BLESSING. It changes you as a person.

Franz Snideman said...


yeah it's fun to play around with the technique. And the wall squat is one of the best ways if not the best way to learn the proper posture and alignment of good snatching. Hardstyle is fun though, for sure!

Geoff Neupert said...


I struggled to for awhile with HS v. GS. Right now, I use a variation of HS. I just point my thumb back between my legs on the backswing. My elbows like this better and it really loads the kinetic chain from my lats down thru my hammies and calves. Just did some tonite actually: Boy, I'm out of shape!

Franz Snideman said...


I hear you brother. Not sure whether I could pass the RKC Snatch test right now. Last year I could do it with ease, not this year. I haven't been training too intense or too consistent. I need to progressively amp it up a bit.

Mark Reifkind said...

boy I hear you about form franz.but that looks like a solid workout. and I'm sur eyou could pass the snatch test with three weeks of specific traiing or less.comes back fast.

Mark Reifkind said...

oh yeah I love the old finish and loathe the new finish. I sand them off right away.

Franz Snideman said...

okay Rif, So I'm not the only crazy one who likes the old finish. Whew, that makes me feel better :)

The new finish makes my hand stick to the bell causing obvious skin problemos!

Mark Reifkind said...

and with chalk the new finish is like baby powder on glass!Iliked the old paint vs the powder coat.