Kettlebell snatch training

Tweet

Kettlebell snatch today - went for the pyramid approach of 16/20/24/20/16. Not about numbers. Holding stability in the lockout for endurance and recovery. Working on tempo for heavier weights and testing an angled descent to see if force production is less and grip is less fatigued. Knew the MSc would come in handy!

Kettlebells

Tweet

One goal on my list is the 1000 rep snatch test with a 16kg kettlebell. I did 300 today in 14:42 with a 10/10 split and no rest. Not the best idea after a snatch test with a 40k in the same week as the hands soon started to squelch and the biceps were getting tired. Apart from that the rest of the body is good for 500+ so bring it on. Also featured as a good cobweb remover after a few days off from training. Back to the weightlifting Tuesday and trying to get 5 straight on the 72.5kg snatch to move up a step.

Tweet

Product Review

Gorilla Grips – http://www.gorilla-grips.co.uk/

Product update - use the code TSA-GRIPS at the checkout on the above website to receive a 10% discount and free shipping!

A big thank you to Russell of KB3 Training http://www.kb3training.com for sending me a pair of Gorilla Grips to test and review. They had a full bash today with a set of 200 snatches and I have to say my hands are as good as new. The forearms are a different story and we will get to them later! The idea of the Gorilla Grips is to protect the hands during training. While they are pitched for general gym use as a replacement for gloves, they come into their own with kettlebell training. If you have ever maxed out on a set of kettlebell snatches with either a heavy weight or a high number of reps you will know that they can chew the hands to bits. Add a dab of chalk to improve grip endurance and you have a recipe for a bloodbath. I have to say that if you are serious about improving in kettlebell training then the Gorilla grips will benefit you on 2 levels –

1. They are so durable you actually feel nothing on the hands and your palms remain damage free. This allows you to train with both greater frequency, intensity, volume and without the need for cosmetic recovery. In the same way that straps are used for weightlifting pulls to prevent thumb strain through repetitive use of the hook grip, the Gorilla Grips can be used to greatly increase your work capacity and the ability to train at a very high level without the associated damage. A quick snatch test with a 32kg and then a look at your hands should convince you!

2. The set of 200 actually felt like a set of 500 so your grip is getting a much more intense workout than it would with just some chalk as you now need to squeeze harder to prevent the kettlebell from slipping at the end of the eccentric phase, just before you rip it up. I love my grip training and adding the Gorilla Grips to a kettlebell snatch session makes the workout both easier and harder. Easier because you are not limited by the callus goblins and harder because your grip will fatigue much faster. The bonus is you can perform multiple sets throughout the day or train daily based on your personal level and recovery requirements.

With multiple training sessions per week/day I often found little time to train grip and hands that constantly suffered from weightlifting skin tears. While a very simple device I have now introduced the use of Gorilla Grips into my kettlebell routines as I am certain they will fast track progress and reduce the need to recover from excessive hand damage. I still train without them as you cannot compete with them and toughening the hands is an important aspect of repetition endurance. However, they are a valuable training tool that have breathed new life into my kettlebell sessions.

Overall Verdict 9/10

Gorilla Grips | Home
www.gorilla-grips.co.uk

Training updates

Tweet

May as well post my training here as it saves putting it on a board that constantly needs cleaning or in a notepad that can go missing!

Weds

Snatch training weight is now 72.5kg. The new rule is lift it 5 times and it goes up 2.5kg. Probably the most unscientific approach to periodisation and progressive programming. However, it works for me and that is all that counts. The aim for me now is consistency. It is no good having a PB of 92kg and not being able to lift 75kg in training and so this method aims to close in on a smaller target area and raise the weight when competency is shown at the current weight. Basically when I get 72.5kg 5 times in any session - I had 4 today - then it is 75kg for the next session and so on.

Finished with 5 minutes of 20kg KB snatches for work capacity based on another training goal. Ended the session teaching my 3 year old son how to jump mini hurdles, hit and kick a pad and do some bodyweight exercises - thoroughly enjoyed it!

200kg finally falls

Tweet

A decent goal has finally fallen and that is to officially get a 200kg total in competition. With a 92kg snatch and 110kg clean and jerk that is now 202kg and some good numbers at 79kg bodyweight.

No competitions looming for the next few months so heavy squats and pulls with a lot of technical work will help me to close in on the 250kg for the end of the year.