5 Minute Kettlebell Snatch Test

5 Minute Kettlebell Snatch Test
5 Minute Kettlebell Snatch Test

Muscle Group:

Whole Body

Categories:

Equipment:

24kg Kettlebell, 16kg Kettlebell, Timer

Kettlebell Snatch Test (5 minutes)

Set your stance, Feet wider than hip width apart and heels grounded. Grip hold of the kettlebell with one hand. Hinge your chest over at the hips and slightly bend at the knees.Ensure your abs are engaged then “hip snap” forward and drive the kettlebell up into a swing; as the kettlebell comes up to chest height, you must pull your elbow back and lift the kettlebell to shoulder height then “punch” your fist above your head until the kettlebell is locked out. From this position you will swing the kettlebell down from the top to between your legs before performing your next repetition of this exercise.

  • PERFORM #100 SNATCHES IN 5 MINUTES
  • MALES WILL USE 24KG KETTLEBELL
  • FEMALES WILL USE 16KG KETTLBELL

Jake recommends you follow this “rep count” approach in order to complete this test of strength and endurance: 20reps each arm, 15reps each arm, 10reps each arm, 5reps each arm. This may not wok for you but feel free to try a different approach.

Make it Harder: 10 Minute Secret Service Snatch Test – perform as many reps as possible (275 is the record – Jared Savik)Keep it Easy: If you cannot complete 100 snatches in 5 minute then simply complete as many as possible and beat that score next time.

 

Body Parts Worked

ABS & CORE:

CHEST & SHOULDERS:
BACK:
ARMS:
QUADS, HAMSTRINGS & GLUTEALS:

Workout Goals

STRENGTH:

CARDIO:
FAT BURNING:
CORE STABILITY:
MUSCLE GROWTH:

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