The snatch is one of the most intricate movements in the KB arsenal. There are many ways to implement the exercise, and YouTube has plenty of KB snatch videos to prove it, but we’re following the advice of the greats like Valery, Catherine, Kevin and Bonnie on this one. Since so many of you have personally asked about improving the KB snatch, here is a technical visual reference from someone you know.

Thanks to Mike Mahler for uploading this sneak peek of his Collision Course DVD.

Enjoy,
Steven

This simple little combo caused a couple of casualties before it was over on Saturday. Never underestimate a quick rope wave war…

Our compadre, Jason Dolby, visited the IC last night while on business in the East Bay. Never one to back down from a challenge, he accomplished a new feat of strength: one arm triple bell press (total weight: 97lbs.) Although the weight is relatively light for him, the precision of the lift is critical. Notice that he can’t even close his grip. The bells are stacked on top of each other in perfect balance. One false move, or even a millimeter difference in the angle of his wrist, and he’s in grave danger.

Not only is Jason a bonafide kettlebell athlete (Long Cycle Champion at the AKC Classic), he is one of the most dynamic integrative fitness-performance instructors around.

Karen Dutina does her 1st push-up at age 59. Thank you Jess for helping make this a reality.

Although my performance in Denver was comparable to the median level of the amateur LC competitors at the AKC Classic earlier this year, I failed to meet my target. Perhaps it was the altitude, but I think it really came down to preparation. Preparation for me is a combination of training volume, mental / spiritual development, and rest / recovery time. I believe I was short in all three departments for this event. While I improved at a relatively modest rate since Marty’s visit (14 reps w/ 20kgs to 24 reps w/ 24kgs), I didn’t push hard enough to get to the next adaptational response phase. I primarily relied on a program that took me from 20kgs to 24kgs. In hindsight, I should have been working with a program that was pushing me to the top of 24kg LC range. I also realized that I was short changing meditation time for “necessary” work time. Finally, poor sleeping habits as a new dad wrecked havoc on my desire to train. Of course, none of these thoughts occurred to me until 6 minutes into my set on the platform when pain converged with delirium. The point of failure was also my moment of enlightenment. Folks like Jason Dolby, Marty Farrell, and David Zink pull off 50+ reps (no problem) because they prepare adequately.

Perhaps I needed to fail in order to take my game to the next level. Who knows. With a renewed focus on training, we’ll see what happens in the next few weeks. I’ll keep you posted.

Me being crushed at rep 23. Legs, arms, hips… gone.

Best,

Steven

Come learn Kettlebell Lifting from IKFF Certified Kettlebell Trainer, multiple-time National Kettlebell Sport winner, and IC crowd favorite, Sara “Bear Bear,” on Saturdays at 9am, starting November 8th.

These mini-courses are designed to help novice athletes improve the fundamentals of kettlebell lifting. Get personalized coaching in a small group setting. You will receive detailed instruction on proper execution of the traditional lifts (Jerk, Snatch, and Long Cycle).

Class is Sold Out.  Thank you for the support!

Let’s start off by saying that Heidy is phenomenal. In addition to winning the pro division, she was 2 reps away from the official ranking of CMS (Candidate for Master of Sport) in the Biathlon. Her commitment to technique and training volume definitely paid off. Perhaps if the altitude was not a factor, we would have our first CMS at the IC! Speaking of altitude, apparently everyone is susceptible to “mile high” sickness except for Maya. She won her category while breaking two PRs in the Biathlon pro division. Jess placed 1st in the amateur Biathlon (earning two new PRs) and pro Long Cycle, while Bear Bear and Surya each won their categories in the pro Biathlon and pro Long Cycle. Thank you to Coach Rithner for hosting a great event.

While it’s always rewarding to see the team do well, the altitude issue brought up some serious variables for us to consider. Prior to this meet, we did not prepare for oxygen deficit. This major factor cost everyone (except Maya) some numbers on the platform. In addition, I noticed a delayed response on more than a few reps from everyone’s central nervous system. Perhaps it’s time to set up an environment to focus on developing some iron lungs. A few things come to mind, but I’m not sure the team will buy in. We just can’t resort to scuba masks on treadmills…yet. Nonetheless, the ICKB Team took home some very heavy medals this time!

Our Denver experience was definitely amazing due in great part to the beautiful weather (lucky us – the locals stated that by Halloween the city is usually under a storm), the hospitality of our hosts, and the new friends we met. This smaller regional meet also afforded us the opportunity to visit sights and immerse into local culture. Denver apparently is the 10th driest city in the U.S., has the nation’s largest park system, and is considered the “Napa Valley of Beer” – hosting the nation’s largest celebration of suds every September.

Downtown Denver

Golden, Colorado

We had some trouble taking our “medals” through airport security, but ultimately they made it home safely.