The Kettlebell Swing & Snatch: Infinitely Challenging

In traditional strength training as you get stronger you must do more sets and reps or use a heavier weight, however one unique feature of the hardstyle kettlebell ballistic lifts is that you will be able to get a even better workout with the same weight as you get stronger.

The Kettlebell swing and Kettlebell snatch as taught at the RKC instructor course are two such techniques that take advantage of this phenomenon: the better your technique gets, the harder you can make each rep become.

As you master finer points of the RKC hardstyle swings including the principles of tension and relaxation you will be able to generate more force against the kettlebell at the top and bottom of each rep. On the way up you will generate power against a kettlebell that is moving downward and back. On the way down you will generate power against the kettlebell forcing it downward and backward faster than gravity would on it's own. As you improve the amount of force generated downward becomes greater which in turns forces you to generate even more force to reverse the direction of the kettlebell to begin the upswing.

In a recent study by the American Council on Exercise the AVERAGE person burned over 20 calories per minute during a Kettlebell Snatch VO2 max training protocol designed by Master RKC Kenneth Jay. This very workout is a staple in group kettlebell classes taught at the Southwest YMCA by John Scott Stevens, RKC.

Have you been seeking a workout that is infinitely challenging?
If so, the hardstyle kettlebell swing and snatch may be one of those perfect exercises that you have been seeking.