ONE Kettlebell Exercise = Tougher + Better Conditioned YOU...?

Ever seen a magic show?

Isn’t it captivating how we are amazed at what seems impossible?

I mean, deep down inside we realize what we’re seeing isn’t real - just an illusion, but it SEEMS REAL in the moment, right?

I think proper kettlebell training is somewhat like a magic show.

We see incredible things and want to believe they’re real, yet deep down inside we “know” there must be a “trick” or a “secret.”

So many of the results claimed just can’t be real, can they?

From under a handful of exercises?

Especially when we “know” that in the past, we had to do 88-11 different exercises and spend 2 hours a day in the gym just to get anywhere.

Which is why I thought I’d pass along this comment with you from my YouTube channel from “@Likosak” -

(Make sure you have “enable images” turned on in your email. And if you still can’t see it, I’ll paste his comment below the image.)

Here’s his comment which you can see in the comment section on this video:

Let’s go through it so you can see his journey…

He was comfortable swinging heavy KBs - 68kg 2H Swing x 10x10 EMOM fashion and 56kg 5+5 x5 EMOM

Could do a 32kg TGU pretty easily

Started Snatch training w/ a 16kg for a month

Bumped up to 20kg Snatch and was amazed at the snatch difference “just” 4kg made

Moved up to the 24kg after 2 months using the 20kg

Got himself to the point where he could do 160 Snatches with the 24kg in 10 minutes

Experimented with the 32kg for 10 sets of 3+3

Gained 4kg (~9lbs) and thought it was going to slow down his running

Ran a speedier Cooper Test time (Ran 50m more in 12 minutes - without running at 5% heavier bodyweight)

Pull ups more dynamic (a.k.a. Faster , more explosive)

TGU got “sound and stable” with heavier weights

PR’d his dumbbell TGU - 40kg

Got stronger in Windmills, Bent Presses - and “obliques really popped”

His conclusion is nestled right there in the middle:

“It’s remarkable how everything got simpler with snatches.”

So, if you want to feel “everything getting easier,”...

Why not dedicate yourself to learning and training the KB Snatch?

You can pepper it in with your current training as “skill work” - just remember you train skills FIRST and WITHOUT fatigue.

Or you can complete a training block using “just” the Snatch.

Start easy.

Keep your reps few and precise - making each feel and every rep feel the same - explosive !

Build your volume.

Then start moving towards longer rep sets.

If you want a plan to follow so you don’t have to guess or experiment, I’ll leave a link to my best Snatch program in the description below.

And just in case you were wondering - the Snatch is not for beginners.

Like “@Lilosak”, you need a foundation of the following lifts:

Swings + Turkish Get Ups → Develop your hip hinge and increase overhead shoulder stability / mobility so you don’t hurt your lower back or shoulders

Clean + Press → Strengthen the muscles involved in the Snatch to be able to accept the higher forces of the Snatch

If you’re not sure or don’t feel skilled enough in any of those 4 lifts, grab a copy of ‘THE BIG 6’ and practice them.

Review the videos, watch carefully, and then start with the “The Fundamentals Circuit” program.

I’ll leave a link to my best Snatch program in the description below.

Look, at the end of the day, the kettlebell Snatch isn't “magic”.

But compared to traditional forms of training, the results appear to be .

Start your Snatch training here.

Stay Strong,

Geoff Neupert.