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

Neghar performs 130 repetitions during the RKC 5 minute kettlebell snatch test with a 16kg bell without stopping. She got to 100 reps at 3:45. She weighs 123 pounds. This was done on Saturday, August 15, 2009.

Category:

Sports

Tags:

• KB training
• Kettlebell training
• RKC snatch test

[masturbiert]

As a former Olympic Lifter I fail to see any resemblance of this exercise to the snatch but I can see where it would be quite an "endurance exercise". She is only "swinging" a kettle bell from between her legs to an over head position and this is not even close to doing a snatch. However I can see why she has such well developed thighs and her back must also be in superb condition.

[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.

[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, 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, 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]

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.

[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...

[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.

[jozo030]

@TaTenThinh

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

[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.

[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!