5 minute Kettlebell snatch test (130 reps non-stop)

[MrClarkeyClarke]

how is the RKC system compared to the Skogg System? Thanks for your time.

[duppdipp]

Is the arm supposed to be straight all the time when i do it?

[ANALAZER1]

@masturbiert those are great observations. Great excercise for Grapplers and Boxers me think to:).

[rickymad82]

I think I'm in love...

[TaTenThinh]

You're not allowed to use gloves for the real RKC test and you have to pause at the top at lock out. Other than that great job on being so explosive. If she did it with the pause at the top and without gloves, she'd probably still hit 100 reps though.

[jozo030]

@TaTenThinh

....she's one of the best female RKC's going around...

[negf03]

@jozo030 Thank you :).

[negf03]

@TaTenThinh You're right, only chalk is allowed on the snatch test. They're not gloves, but socks. My hands were a little messed up when I was prepping for RKC & I wanted to protect them. The pause at the lockout is intended to insure that the individual is indeed locking out in a true vertical fashion-not just because a pause is required. My lockouts are very clean, & I have actually officially passed the snatch test 3 times-at RKC, RKC2 & as an RKC assistant. Thank you for your input though.

[GilligansIland]

@masturbiert OOps! I laughed and voted this thing up as a like before I finished reading it. My mind is in the gutter and he's got a point.

[GilligansIland]

@masturbiert Oh, I laughed and votedthis thing up as a like before I finished reading it. My mind is in the gutter and he's got a point.

[skieresz]

Neghar, you are truly an awesome specimen of power! 

[shanesekel]

Damn, very impressive! Congrats on having the strength and endurance.

[jsansalone3]

@masturbiert, and one last point, she is definitely not "swinging" the bell overhead. If she was her arm would stay completely straight and the bell would fly around and smack her forearm with great force. She is snatching the bell up via a KB high pull, very similar to the barbell snatch arm action after triple extension. The barbell will have more of a pure vertical trajectory and the KB snatch a combo horizontal/vertical trajectory that looks like a short curve mainly due to the back swing

[jsansalone3]

@masturbiert, power endurance is the ability to maintain power output and max acceleration with a given mass or movement over any given time or distance, while maintaining efficient kinetic linking of the body (force production and force transfer over any given time or distance). The KB snatch is one of the best movements to develop these performance enhancement qualities. We love Olympic Weightlifting for other power and athletic development qualities.

[jsansalone3]

@masturbiert, its not even close to a Barbell Snatch because its a KB Snatch. If it resembled a barbell snatch she would be doing the KB snatch incorrectly. If we wanted to train for the qualities developed by the barbell snatch, we would do the barbell snatch, and we do. They are nothing alike except the name and the load moves overhead in one uninterrupted motion. The KB snatch mainly develops power endurance, as you also noticed. The barbell snatch mainly develops max contractile power.

[jsansalone3]

@masturbiert, its not supposed to resemble the barbell Snatch, its the KB snatch, a completely different movement intended for completely different power qualities and neural adaptations than the Barbell Snatch. Dont get thrown off by the name Snatch, its entirely different, as you noticed. And its called a snatch because she is snatching the KB over the head in one explosive movement generated from the hips and knees, transfered through the torso and directed overhead via the arm.

[bunksbunks]

Amazing. She's the toughest lady on YouTube.

[urh1nuss1]

so it only takes 5:36 seconds to fall in love. lol jk great job, very smooth and great technique all the way to the end. ive never taken a five mintue test, but this definitely gives me the initiative to try. great job!!!

[HectorVictorious1]

Wow! You made it look so easy. That was beautiful. I'm curious how the kettlebell training has affected your Olympic and powerlifting numbers? And if you do metcons for time (ala CrossFit), what effect has it had on those scores as well? Sorry for all the questions, but I just bought my first kettlebell today and can't wait to incorporate it into my own training.

[negf03]

@HectorVictorious1 Email me: negf03@yahoo.com

[jsansalone3]

It's hardstyle snatch technique. Occasionally, to take stress off the hands, a few reps might be being performed on the way down with the corkscrewing arm and wrist action. Never on the way up though.

[aikidokamks]

Is she using the hardstyle over the top technique or the sport style snatch that sort of twists around the hand? I'm having trouble seeing the punch through of the hardstyle technique. Either way, I'm impressed.

[negf03]

@aikidokamks-Thanks! There was no corkscrewing in this video. I will only corkscrew sometimes with the 24kg because of the weight of it as it relates to my size and my hands. Nothing wrong with a corkscrew, though-just a different technique.

[aikidokamks]

That was impressive. I've just started kettlebells with a 16kg pro grade style and it is going to be awhile before I can do this and the test for me would a heavier bell as well. Great job!

[aikidokamks]

Impressive! I just started ETK PM with a pro grade style 16kg bell and it's going to be awhile before I can snatch like that. Great job!

[coda4life]

I still can't get over this!! I have the same bell and I can barely get 60 and I'm a big guy. I feel terrible. She is awesome!! How long has she trained to do this?

[negf03]

@coda4life This is one of the most challenging things I have ever trained to do! I had been snatching for a few months when they announced that the standards for RKC testing were changing to 100/5 min. I'll be honest-I was a little doubtful that I could achieve that! But I trained diligently and intelligently and this video is the result of that, about 1 year into my KB training. Recently I completed the snatch test with a 20kg bell! Keep training w/ purpose and amazing things will happen!

[jsansalone3]

Lol! That was me that walked in front of the camera. I'm the asshole in my own video!

[ducontas]

Its awesome how people walk in front of the camera

[timmyboy714]

okay im gunna pick my jaw up off the floor now...

[MrProathlete]

this makes me wana do sum k bells myself!!

[negf03]

Actually, I think that was a bell from perform better, which is junk. There is no comparison to the new RKC bells. I snatch bare handed now on a regular basis!

@golfprogress, I would have your form evaluated by an RKC, you never know what small details may be causing that pain. If after exhausting all avenues, the nerves are still irritated, I would advise sweat bands on the wrists. I wouldn't do that just yet, because you don't want to possibly cover up something that might need correction.

[jsansalone3]

She is wearing a tube sock cut to fit over the callus area of the hand. The sock lets the bell slide better in the hand. The KB she is using in the video is an older RKC bell before they improved the design. Those bells tended to grip into the hand instead of slide and that would hurt the hands with high volume work. The new RKC bells are much better and her technique of sliding the bell to the hook of the hand has improved also. Now the sock is an occasional protective measure.

[golfprogress]

Awesome technique, are those gloves or are her hands and wrists wrapped? I have skinny forearms and anything over 12kg hurts the nerves even in the lockout position.

[Dorni2405]

marry me....

[johnnycaboosehead]

Holy Fak !!

[thetrainingrim]

Very impressive - good job!

[champdor]

Really awesome! You are a gorgeous girl doing some gorgeous snatches.

[kettlebellengelholm]

Strong =)