I’ve been KBing for 5 years, I’m 54 years old. Wildman videos taught me proper technique. Decided to try this test a few months ago. I can’t do it (yet) with a 24, but have done it successfully with a 16. It’s a hell of a workout. Thank you for helping me age with strength and mobility, Mark!
i am 50, reasonably fit and kettlebelling for about 5 years as well. I would kill my shoulders with anything higher than 16kg for above-shoulder moves. Not worth it. Use different weights for different exercises.
Likewise I started with KBs at 49/50yrs... now almost 62 they are transformative! I did this SST at 57 with 22kg just under 50lbs very tough 200 Snatches 10 minutes. Now down to 20kg 5 years older but still feels good just more of an ANNUAL test...
Yes. I am 75 and have been doing this with a 20 pound kettle ball. I can feel and see a difference already. Others have noticed as well. Thank you I have been searching for a program like this. I am subscribed.
Great video! Now I have a new goal with my KBs. This channel is so underrated. I discovered the channel 5 years ago and it got me into KB. Going to the gym just didnt work for me so i bought a few kb and started working out at home. Marks videos helped me with technique and how to progress. Then i got injured twice. One major shoulder injury and one elbow injury. The shoulder injury almost broke me. After 2 years of meeting different doctors and physiotherapists and tons rehab i still couldnt lift the arm the straight up unloaded. i got the message that there is nothing more they can do for me. That i will have live with this pain for the rest of my life. Then i found one of marks videos about recovering from injury that basically said go down in weight and do many reps. So i started the swing program again. 4kg with slightly adjusted technique and the pain was bareable. After a month the pain got better so i started 4kg cleans. And a few weeks later i could do 4 kg weighters walk. Then 4 kg clean&press. So to progress i bought 6,8,10 and 12 kg kettlebell so I could get back my normal kbs in all movements. Just when i was back on 20kg c&p injured the elbow at work. But this time i knew how to recover so it only took 4 months of wildman style rehab to come back to 20 kg. A month ago i tested pressing 24 kg and felt zero pain :-) Thanks Mark!
Thank You for that detailed post. I'm 65 and have recently started KB's and "Heavy" club training in the afternoons. In the morning I do Resets (crawling etc)-which has really helped my shoulders. Backwards crawling in particular seems to help stabilise the shoulder joint. Haven't been able to raise my left arm for years without pain. That is changing rapidly. My current approach is KB Swing/Shield Casts alternated for sets 2-3 days per week and Calisthenics Micro Workouts 2-3 times per week. Just feeling my way. Love it. Mark Wildman is a gift to humanity.
Most SS don't do VIP or any type of protection details but are simply investigators. Turned out that most on the ones in Trumps detail were not trained for VIP protection. They (really) were only shown a two hour video to prepare them for that assignment.
Started 2 hand swings with your pandemic lockdown era videos 5 years ago. Am up to clean and press, waiters' walks and long (yesterday 2.7 hilly miles 8kg suitcase carry in an hour with friends) weighted carries. I'll try a few light clean press half snatches down later today. Thank you very much Mark.
Well I scaled this for my 59 yrs. , landed 200 snatches with my 14 KG done in 12 minutes then added another 70 reps with my 18 KG in 4 minutes. Crazy and brutal 16 minutes. Felt really good and had the heart rate over 170 BPM.
I just managed my first duel 50lb bell, clean and snatch early the other morning. Which is a PR for the exercise. It's MUCH harder than it looks and it never looked easy. Your form is exemplary, and I already see some mistakes I've made as being a direct result improper form. Your instruction is much appreciated!
I moved into an apartment several years ago and found the previous owner left a 32 kg kettlebell behind. So here is my journey to 10 minutes of swing. First i built up to 5 sets of 1 min swing, 1 min rest. Each minute was nonstop swings. When i could do that i started on the following Year 1 January 1.5 minutes swing 1 min rest. 4 sets of 1 min swing/1 min rest February 2 min swing. 1 min rest. 4 sets of 1 min S/1 min rest. March 2.5 min swing. 1 min rest. 1.5 min swing. 1 min rest. 1 min swing/1 min rest × 3 sets. I kept up with this schedule adding 30 seconds per month. I would swing 2 days on/1 day off so in 30 days you got in 30 workouts. Each workout i got a bit better. For example, at the beginning of april it calls for 3 min. So i might not be able to go all 3 minutes so i set small goals of adding 5 seconds more of swings every workout. It looed like this Day 1 2min 35 seconds Day 2 2 min 40 seconds Day 3 rest Day 4 2 min 45 seconds Day 5 2 min 50 seconds Day 6 rest Day 7 2 min 55 seconds Day 8 3 min Day 9 rest Then do 3 min on work out days. Anyways, when i got to where i could swing for 5,4,3,2,1 with 1 min rest breaks. I started doing ladders 5 min swing/1 min rest 4min swing/1 min 3min swing/1 min rest 2min swing/1 min rest 1 min swing/ 1 to 2 min rest Repeat I got where i was doing 5-5,4,3,2,1 with 1 min rest. So 75 total minutes of swings and 25 min of rest.
@sonnyluka2637 well, I now do clean and press with double 40kg. Clean and Push Press with Double 48kg/50kg/52kg Clean and Jerk with double 56k. I weigh 175. I do swings for time with 124lb and 150lb kb.
@@kettlebellmusclegain casually interested in the 'kettlebell pentathlon' protocol, like the six min / mix of lifts, so there is an official sports style with the half-snatch ! But point taken, many will want / need the full movement for all the above.
Question: You remarked about traveling with a kettlebell (air travel) early in this excellent video. What kind of case/bag/container (if any) do you use to hold your kettlebell for air travel? A bag / case with a molded indent inside a case to prevent kettlebell movement would be a worthy addition to your product line.
nice introduction to kb. if i would prepare somebody for snatch test i would be probably more straight and specific. i would use 2H swing as basis and for volume. i would use a lot of 1H swing as preparation and for volume too. i may include high pulls as some kind of transition and for diversity. and slowly and gradually i would incorporate more and more kb snatches. i would probably use some complementary exercises for variability and compensation like goblet squats, kd rows, one legged kb dl and probably also hindu push ups for compensation and stretching of hips and hamstrings and some leg raises (on the bar, laying and also leg raises into plughe). but overall very good video and very good execution of exercises. you are doing great job with your channel...
As a gymbro who does kickboxing once a week, 10 minutes of kettlebell seems like forever. But if I get to that level I will have better endurance overall for shoveling n other manual labor.
For our KB Certification in Canada this was our final test after 2.5 full days of lifting- the last thing we had to do to receive our certification was this test- 5x5min rounds (new drill every 60s) with 30s rest but you cant set the KB down while resting. This was around the year 2005.
For the amount of people that do this for certs like rkc and sfg , I feel Kettlebell Sport competition (snatch especially)should be much more popular. Then again the snatch test has unlimited hand switches and KB sport 10 snatch comp sets only allow one hand switch. It makes it exponentially tougher.
There's absolutely "fluff". I'd venture to say that 50%-ish of the movements the guy did in this video were momentum based & NOT strength based, or really strength building. This guy is using momentum for 99% of those momentum movements & then at the very end he's using strength to stop or slow the bell down. Most of the time he's just letting gravity bring it back down & then using momentum again to do the repeat movement. There's far better ways to build strength, stamina, endurance, & burn calories than to use momentum based movements that when you get used to it, actually do VERY LITTLE of anything important.
@ I’ve been doing kettlebells for approximately four years and I respectfully disagree. After physically training for my entire adult life and being 61 years old, it has become my foundation for strength, mobility, muscular endurance and revitalizing type-two muscle fibers. If it doesn’t work for you, do what works. 🤝
@@JosephTartaglia I can't comment to your training, but what was done in this video was heavily momentum based. Sure you'll get benefits from holding a position. You'll get wrist & static strength etc, but for the time involved, there's better use for it. It's akin to loading 5,000 pounds on the leg press & then holding your legs there with the safety stop off but NOT pressing it. You can do 10,000% more weight with holding it there than you can actual lift so it's a false sense of security that you're building. Then add momentum in instead of pressing it. That's doing next to nothing for you. You're better off pressing the weight without the momentum. Or reserving the momentum for when you can't keep strict form so you can get an extra rep or 2. Some of his stuff was good. The shoulder pressing was ok. The swinging stuff is a waste of time. You could be doing actual deltoid training for the time that those 200 reps take you.
@@Shuck-Shick-Blam Never done any KBing but the fact that momentum is employed isnt a bad thing necessarily. You're going to develop sustainable power rather than max strength. He did refer to it in the video as an 'endurance deadlift'. People who only do strength work are usually not very powerful for their size.
As far as I understand, the RKC version of the SSST is even more hard core as they only allow one single hand change for the whole routine! So, 10 mins of non-stop snatching, completing 200 reps, with only a single hand change allowed. BRUTAL!!!
add a GoRock soft kettlebell that you can fill with dirt, weight balls in a towel (hotel gym), etc ... and you have a SUPER portable kettlebell workout
I start any new exercise with a few reps at a weight that's light for me. I add reps or time, then add sets or frequency. In my log I note when recovery is great or rough. When it's rough I back off to find a recoverable workout and schedule and progress from there.
200 snatches in 10 minutes with any weight is a ton of work so you can try to go higher but it might not be worth it. 200 snatches with the 24kg in 10 minutes is a very challenging goal for anyone. And you can snatch daily but you would want to alternate weights/work capacity by using heavy/light cycle. Two days of heavy mixed with 2 days light gives you 4x per week right there 👍
Are there particular KB complexes that snatches combine well with? I’ve used iron cardio with an additional snatch but i need some additional routines.
Geoff Neupert's Maximorum program alternates double clean and press / front squat days with single kettlebell snatch workouts. Hardstyle Kettlebell Pro on YT has the Rite of Passage Jurassic edition single or double kb clean and press with pullup ladders on one day and single kb snatches on off days. Mark probably has programs with similar ideas.
there's at least one on this channel, monster lift, snatch -- press -- windmill, a ballistic + grind + mobility/rotation, ticking boxes there. Another natural one is swing -- c&p -- snatch, building on the swing component. Ultimately I'm eyeing up...snatch -- overhead squat -- sots press, serious strength/mobility one that's currently only on paper !
Love this - the Turkish Getup is one of the toughest things I've ever tried. Things have changed in the last few years - any thoughts on whether kettlebell training would be safe following a double hip replacement? Hasn't happened yet, but it's in my future. Thanks!
Fine motor control skills are greatly diminished when adrenaline is flowing so anyone would find it hard to reholster a pistol while trying control the principle and get them into a car or behind cover etc. Also, the SSST for women is done with a 16kg kettlebell which is no mean feat in itself and unless you have access to her training records, which I doubt, how do you know ? The short answer is you don’t, you just need to feel superior by tearing someone else down, it’s a common trait of losers like you who can quarterback from the safety of their couches.
I tried it 4 years ago at age 57 with 50lbs (22.7 kg) took 11 min 40 seconds for 200 Reps although I am 6'5" 181lbs so tall & thin (standing reach 8'4") thus each rep travels a long distance. Will try 40lbs 18.18kg for my 62nd Birthday next month!
3:08 Does the straightening of the legs have to be done with a violent snap? My knees do not like this, and the joint is not in good shape afterwards. I try to pay attention to straightening the legs, but with a soft, smooth straightening that does not end with a violent stop. Am I missing some benefit of the exercise by doing it in this manner?
The knee shouldn’t be extended with your joint explosively hitting bone on bone end range. Think about exploding with your hips/butt first and foremost, not about straightening the knees
on alternating hands, is there a reason to rotate kettlebell on the forward axis while at the top or is it just a different ergonomics preference for everyone?
Kung fu people sometime do a sort of one armed snatch for punching power. They didn't have KB's. they used an iron pot called a "kwang" (?) Put gravel in it for more weight. Of course, steel nuts or old wheel or bird shot would be way heavier than gravel.
"The SSST rules are simple: it consists of doing as many snatches as possible in ten minutes. That's it. Unlike the rules for girevoy sport (GS), you may switch hands as often as you like, and you may set the kettlebell down whenever you want to. Men use a 24kg kettlebell and women use 12kg"
I tell women to get the Bells of steel mark 2 adjustable kettlebell (6kg to 12kg) That way you have all the weights a new female athlete would need. Saves money. Gives room to grow. And I know it fits the arm Improper Bell fit is a big issue with kbs from big box stores.
Is it the same for the female Secret Service Agents? This whole video gives instruction and weights for men. I have soe female friends that are looking for a more challenging goal, but have trouble with doing this with 16 kg. Should they start with 8 kg? What is their goal weight? I have to admit that I cannot coome close tto doing this test, but I am 73 and a relative beginer at kettleell more advanced mooves.
The only thing I hate about snatches, I have very long arms and I am sick of getting hit in the forearm by the bell :) The snatches are quite easy to do but the beating is hard part :)) I prefer to do swings with the 36 kilos Kbell than to snatch even a 10 kilo one.
I just can't get the hang of swing exercises with a kettlebell... I only use 2x Kettlebell for chest presses with a palm grip and snatch with two kettlebells (bottom up), and that's all. I use clubbells for all other swing stuff and mostly macebells for 360s... Is there anyone like me who strongly prefers CB and MB over kettlebells? If I want to use heavier things in a different way, I have a sandbag...
I’ve been KBing for 5 years, I’m 54 years old. Wildman videos taught me proper technique. Decided to try this test a few months ago. I can’t do it (yet) with a 24, but have done it successfully with a 16. It’s a hell of a workout. Thank you for helping me age with strength and mobility, Mark!
i am 50, reasonably fit and kettlebelling for about 5 years as well. I would kill my shoulders with anything higher than 16kg for above-shoulder moves. Not worth it. Use different weights for different exercises.
54 yo here, too. I did 200 reps with 25 pounds. I was intense warm up tired but not torched. Going to keep going for gold!
Keep it up guys. In 10mins I ate one pie.
Likewise I started with KBs at 49/50yrs... now almost 62 they are transformative! I did this SST at 57 with 22kg just under 50lbs very tough 200 Snatches 10 minutes. Now down to 20kg 5 years older but still feels good just more of an ANNUAL test...
Thanks to Wildman I started with kettle bells at 65, also Indian clubs. My body feels better than ever.
Yes. I am 75 and have been doing this with a 20 pound kettle ball. I can feel and see a difference already. Others have noticed as well. Thank you I have been searching for a program like this. I am subscribed.
Great video! Now I have a new goal with my KBs.
This channel is so underrated. I discovered the channel 5 years ago and it got me into KB. Going to the gym just didnt work for me so i bought a few kb and started working out at home. Marks videos helped me with technique and how to progress.
Then i got injured twice. One major shoulder injury and one elbow injury. The shoulder injury almost broke me. After 2 years of meeting different doctors and physiotherapists and tons rehab i still couldnt lift the arm the straight up unloaded. i got the message that there is nothing more they can do for me. That i will have live with this pain for the rest of my life.
Then i found one of marks videos about recovering from injury that basically said go down in weight and do many reps. So i started the swing program again. 4kg with slightly adjusted technique and the pain was bareable. After a month the pain got better so i started 4kg cleans. And a few weeks later i could do 4 kg weighters walk. Then 4 kg clean&press. So to progress i bought 6,8,10 and 12 kg kettlebell so I could get back my normal kbs in all movements.
Just when i was back on 20kg c&p injured the elbow at work. But this time i knew how to recover so it only took 4 months of wildman style rehab to come back to 20 kg. A month ago i tested pressing 24 kg and felt zero pain :-)
Thanks Mark!
Thank You for that detailed post. I'm 65 and have recently started KB's and "Heavy" club training in the afternoons. In the morning I do Resets (crawling etc)-which has really helped my shoulders. Backwards crawling in particular seems to help stabilise the shoulder joint.
Haven't been able to raise my left arm for years without pain. That is changing rapidly. My current approach is KB Swing/Shield Casts alternated for sets 2-3 days per week and Calisthenics Micro Workouts 2-3 times per week. Just feeling my way.
Love it. Mark Wildman is a gift to humanity.
@@johnobrien6869I started doing the OS resets for cool downs, I think the rocking actually helps a knee issue, go figure ! Must add the crawling
The secret service agents of today definitely don’t do these anymore, they won’t even position them selfs on any roof that has a slight slope…
Most SS don't do VIP or any type of protection details but are simply investigators. Turned out that most on the ones in Trumps detail were not trained for VIP protection. They (really) were only shown a two hour video to prepare them for that assignment.
Most don’t do this anyway. Risk to benefit not good.
Facts
They can’t even holster a weapon
Cows do apparently
Started 2 hand swings with your pandemic lockdown era videos 5 years ago. Am up to clean and press, waiters' walks and long (yesterday 2.7 hilly miles 8kg suitcase carry in an hour with friends) weighted carries. I'll try a few light clean press half snatches down later today. Thank you very much Mark.
Kettle swings with 50 lbs for 10 mins straight is crazy work lol. Mark you should do live videos of you doing these workouts haha
SSST uses snatches, not swings.. 200 in 10 minutes.
@@cat71213Yes, but if you had watched the video you'd know that Mark is recommending working up to doing the swings for 10 minutes first.
Great video Mark. I will work up to this for my own workouts. Appreciate the structured breakdown of this test.
Well I scaled this for my 59 yrs. , landed 200 snatches with my 14 KG done in 12 minutes then added another 70 reps with my 18 KG in 4 minutes. Crazy and brutal 16 minutes. Felt really good and had the heart rate over 170 BPM.
I just managed my first duel 50lb bell, clean and snatch early the other morning. Which is a PR for the exercise. It's MUCH harder than it looks and it never looked easy. Your form is exemplary, and I already see some mistakes I've made as being a direct result improper form. Your instruction is much appreciated!
his posture when describing the swings is how i like to be taught, concise and to the point while doing said motion.
This is awesome I needed a new KB workout! Thank you now a new subscriber!
The world I grew up in with Pavel’s first kettlebell book and two 24kg and two 32kg bell is just gone now.
no, it's not! Here in Lithuania I'm still moving with these friends...
@ Good! I played with mine this morning too. I hope that iron will be helping someone 100 years from now.
Power to you comrade, stay TIGHT
Find some tougher people to train with. Enough said. Or quit complaining.
That is exactly the bells I keep. I’m thinking about getting a pair of 40kgs but they’re crazy expensive.
I moved into an apartment several years ago and found the previous owner left a 32 kg kettlebell behind. So here is my journey to 10 minutes of swing.
First i built up to 5 sets of 1 min swing, 1 min rest. Each minute was nonstop swings.
When i could do that i started on the following
Year 1
January 1.5 minutes swing 1 min rest. 4 sets of 1 min swing/1 min rest
February 2 min swing. 1 min rest. 4 sets of 1 min S/1 min rest.
March 2.5 min swing. 1 min rest. 1.5 min swing. 1 min rest. 1 min swing/1 min rest × 3 sets.
I kept up with this schedule adding 30 seconds per month. I would swing 2 days on/1 day off so in 30 days you got in 30 workouts. Each workout i got a bit better. For example, at the beginning of april it calls for 3 min. So i might not be able to go all 3 minutes so i set small goals of adding 5 seconds more of swings every workout. It looed like this
Day 1 2min 35 seconds
Day 2 2 min 40 seconds
Day 3 rest
Day 4 2 min 45 seconds
Day 5 2 min 50 seconds
Day 6 rest
Day 7 2 min 55 seconds
Day 8 3 min
Day 9 rest
Then do 3 min on work out days.
Anyways, when i got to
where i could swing for 5,4,3,2,1 with 1 min rest breaks.
I started doing ladders
5 min swing/1 min rest
4min swing/1 min
3min swing/1 min rest
2min swing/1 min rest
1 min swing/ 1 to 2 min rest
Repeat
I got where i was doing 5-5,4,3,2,1 with 1 min rest. So 75 total minutes of swings and 25 min of rest.
what a SWEET lucky find! Those retail for 150 euro!!!! What brand was it?
@ossian1977 Eleiko. They are expensive. I bought a pair of 24kg, a single 32kg and pair of 40 kg.
Nice story, interesting you went time based from the start.
Hey man what was your results in terms of fitness and mobility etc or how were you feeling. Thanks.
@sonnyluka2637 well, I now do clean and press with double 40kg. Clean and Push Press with Double 48kg/50kg/52kg Clean and Jerk with double 56k. I weigh 175. I do swings for time with 124lb and 150lb kb.
I was just thinking through a new training regimens that is simple enough to maintain long term no matter what my schedule is. Thanks, Wildman.
SSST is a killer. I’ve done it with 16kg but 24 is still a ways off.
Same here! We can get there…stay strong
Only a half a pood to go comrade
Marks swing style hits the quads more. I like it…it has a club bell like swing feel.👍🏻
Shout out for the half-snatch, many of the benefits of snatch and less chance of cranking something.
absolutely. i recommend it to almost all of my clients unless they're doing traditional Girevoy Sport
@@kettlebellmusclegain casually interested in the 'kettlebell pentathlon' protocol, like the six min / mix of lifts, so there is an official sports style with the half-snatch ! But point taken, many will want / need the full movement for all the above.
Wow! Thanks, Mark; head and shoulders above most exercise sites
Did it a few days ago with a 16kg and was blowing out my arse. Building up to 24kg will be interesting.
😆
Question: You remarked about traveling with a kettlebell (air travel) early in this excellent video. What kind of case/bag/container (if any) do you use to hold your kettlebell for air travel? A bag / case with a molded indent inside a case to prevent kettlebell movement would be a worthy addition to your product line.
nice introduction to kb. if i would prepare somebody for snatch test i would be probably more straight and specific. i would use 2H swing as basis and for volume. i would use a lot of 1H swing as preparation and for volume too. i may include high pulls as some kind of transition and for diversity. and slowly and gradually i would incorporate more and more kb snatches. i would probably use some complementary exercises for variability and compensation like goblet squats, kd rows, one legged kb dl and probably also hindu push ups for compensation and stretching of hips and hamstrings and some leg raises (on the bar, laying and also leg raises into plughe). but overall very good video and very good execution of exercises. you are doing great job with your channel...
Dude! This is awesome! Thank you!
Great content. You don't need much else to stay fit. Simplicity. To the community - anyone with a quick warm-up idea for this one?
All jokes aside. Great tuition fella.
Savage!! Much appreciated!
great instruction thank u
"Learn to endure"....my favorite!!
As a gymbro who does kickboxing once a week, 10 minutes of kettlebell seems like forever. But if I get to that level I will have better endurance overall for shoveling n other manual labor.
An excellent video offering a "perfect path" to achieve this challenging goal.
WOW!! Now that's how you Train correctly for Endurance and Power.
Better do some sloped roof training for secret service… you just never know when you might need it.
Too dangerous.
😂😂
Secret Service has been outstanding in terms of regrowing and completely healing the target's ear.
For our KB Certification in Canada this was our final test after 2.5 full days of lifting- the last thing we had to do to receive our certification was this test- 5x5min rounds (new drill every 60s) with 30s rest but you cant set the KB down while resting. This was around the year 2005.
Was that ….. Agatsu? He was the coach in Canada then I think
@ yes it was! Good man Shawn Mozen taught it. Amazing dude
For the amount of people that do this for certs like rkc and sfg , I feel Kettlebell Sport competition (snatch especially)should be much more popular. Then again the snatch test has unlimited hand switches and KB sport 10 snatch comp sets only allow one hand switch. It makes it exponentially tougher.
Valery Fendorenko's pentathlon, multiple hand changes allowed, it's a more accessible entry into sports style maybe?
Great video
wondering how many of those tough looking secret service "agents" at that last notable event train with kbs...
@@bradowen9418 🤣🤣🤣
My first thought. The fumbling fumbilinas someone said. lol
Zero. Those were not SS - they were clowns.
Most of those were other DHS components detailed to SS.
The SS was augmented by HLS.
Will this help me climb a slanted roof?
top notch cheers
Kettlebell training works the body without killing it. Mark’s tutorials are always excellent and matter of fact. No fluff, just tough. 💯👌🏼
There's absolutely "fluff".
I'd venture to say that 50%-ish of the movements the guy did in this video were momentum based & NOT strength based, or really strength building.
This guy is using momentum for 99% of those momentum movements & then at the very end he's using strength to stop or slow the bell down. Most of the time he's just letting gravity bring it back down & then using momentum again to do the repeat movement.
There's far better ways to build strength, stamina, endurance, & burn calories than to use momentum based movements that when you get used to it, actually do VERY LITTLE of anything important.
@ I’ve been doing kettlebells for approximately four years and I respectfully disagree. After physically training for my entire adult life and being 61 years old, it has become my foundation for strength, mobility, muscular endurance and revitalizing type-two muscle fibers. If it doesn’t work for you, do what works. 🤝
@@Shuck-Shick-Blam just said “he used 99% momentum” for “momentum based moves…”
@@JosephTartaglia I can't comment to your training, but what was done in this video was heavily momentum based.
Sure you'll get benefits from holding a position. You'll get wrist & static strength etc, but for the time involved, there's better use for it.
It's akin to loading 5,000 pounds on the leg press & then holding your legs there with the safety stop off but NOT pressing it. You can do 10,000% more weight with holding it there than you can actual lift so it's a false sense of security that you're building. Then add momentum in instead of pressing it. That's doing next to nothing for you.
You're better off pressing the weight without the momentum. Or reserving the momentum for when you can't keep strict form so you can get an extra rep or 2.
Some of his stuff was good. The shoulder pressing was ok. The swinging stuff is a waste of time. You could be doing actual deltoid training for the time that those 200 reps take you.
@@Shuck-Shick-Blam Never done any KBing but the fact that momentum is employed isnt a bad thing necessarily. You're going to develop sustainable power rather than max strength. He did refer to it in the video as an 'endurance deadlift'. People who only do strength work are usually not very powerful for their size.
OK ... I have some years of practice ahead of me ... 🙂
You can do it!
Where do you workout? Best gym/background ever!
As far as I understand, the RKC version of the SSST is even more hard core as they only allow one single hand change for the whole routine! So, 10 mins of non-stop snatching, completing 200 reps, with only a single hand change allowed. BRUTAL!!!
Indeed
Clean an press. Got it .
Man , thank you so 😂for these training videos.
add a GoRock soft kettlebell that you can fill with dirt, weight balls in a towel (hotel gym), etc ... and you have a SUPER portable kettlebell workout
Awesome!
What secret service are we talking about? The regular division or the sloped roof division?
Brutaly functional
Good video👍👍
What’s the most you should program snatches? Could you do them daily?
I start any new exercise with a few reps at a weight that's light for me. I add reps or time, then add sets or frequency. In my log I note when recovery is great or rough. When it's rough I back off to find a recoverable workout and schedule and progress from there.
200 snatches in 10 minutes with any weight is a ton of work so you can try to go higher but it might not be worth it. 200 snatches with the 24kg in 10 minutes is a very challenging goal for anyone. And you can snatch daily but you would want to alternate weights/work capacity by using heavy/light cycle. Two days of heavy mixed with 2 days light gives you 4x per week right there 👍
Are there particular KB complexes that snatches combine well with? I’ve used iron cardio with an additional snatch but i need some additional routines.
Geoff Neupert's Maximorum program alternates double clean and press / front squat days with single kettlebell snatch workouts. Hardstyle Kettlebell Pro on YT has the Rite of Passage Jurassic edition single or double kb clean and press with pullup ladders on one day and single kb snatches on off days. Mark probably has programs with similar ideas.
there's at least one on this channel, monster lift, snatch -- press -- windmill, a ballistic + grind + mobility/rotation, ticking boxes there.
Another natural one is swing -- c&p -- snatch, building on the swing component.
Ultimately I'm eyeing up...snatch -- overhead squat -- sots press, serious strength/mobility one that's currently only on paper !
Well. Time to un alive myself with this tonight for my workout
Love this - the Turkish Getup is one of the toughest things I've ever tried. Things have changed in the last few years - any thoughts on whether kettlebell training would be safe following a double hip replacement? Hasn't happened yet, but it's in my future. Thanks!
Yeah should be no problem, bud. Piece of cake really. You heard it straight from me; a guy on the internet.
Love the wheels at 10:25, damn.
Good challenges !
WITNESS!!
Kettlebell AXE can be used -instead of one hand swings use snatches. Bust out ten, rest approximately 45 seconds bust out ten-repeat to 200 snatches
Ok i am 52 ive been working with kb for a couple years.
I also have some badass trucks.
But these Mad Max vehicles are awesome.
No way that chick in the secret service that couldn’t holster her gun passed this test
DEI for you!
Fine motor control skills are greatly diminished when adrenaline is flowing so anyone would find it hard to reholster a pistol while trying control the principle and get them into a car or behind cover etc.
Also, the SSST for women is done with a 16kg kettlebell which is no mean feat in itself and unless you have access to her training records, which I doubt, how do you know ? The short answer is you don’t, you just need to feel superior by tearing someone else down, it’s a common trait of losers like you who can quarterback from the safety of their couches.
Post physique
That lady definitely did not do this.
I’m going to try this tomorrow. I typically get 12/30 seconds with the 24kg.
That’s a good pace.
I tried it 4 years ago at age 57 with 50lbs (22.7 kg) took 11 min 40 seconds for 200 Reps although I am 6'5" 181lbs so tall & thin (standing reach 8'4") thus each rep travels a long distance. Will try 40lbs 18.18kg for my 62nd Birthday next month!
Yeah, I saw the secret service in action in Pennsylvania. The only thing those ladies were snatching were donuts.
This takes training for a long time. Very few woman or even men can do this snatch test
I just came here for the snatch 😊
3:08 Does the straightening of the legs have to be done with a violent snap?
My knees do not like this, and the joint is not in good shape afterwards.
I try to pay attention to straightening the legs, but with a soft, smooth straightening that does not end with a violent stop.
Am I missing some benefit of the exercise by doing it in this manner?
The knee shouldn’t be extended with your joint explosively hitting bone on bone end range. Think about exploding with your hips/butt first and foremost, not about straightening the knees
@@ozzy3ml great explanation!
@@antonomaseapophasis5142 I think it was Mark Wildman who talked about throwing the bell with your hips. That was a good cue for me. Hope it helps!
Doesn't the SSST only allow one hand change?
but how much MORE
CREDIT do you get for
doing em on a SLOPE??
I’ll say A lot . Face uphill
what brands make the best quality adjustable competition kettlebells>\?
I was thinking regarding the Secret Service ... but I now see information here in the comments.
Can I do kettle bell and heavy club together?
on alternating hands, is there a reason to rotate kettlebell on the forward axis while at the top or is it just a different ergonomics preference for everyone?
This is a test worthy of warriors.
This seems like a brutal endurance test but I can train to get it with 20 kg. 24 kg is gonna take some time.
Thats hard but good
Follows your works is wonderful, but
my strength need to building up.
Kung fu people sometime do a sort of one armed snatch for punching power. They didn't have KB's. they used an iron pot called a "kwang" (?) Put gravel in it for more weight. Of course, steel nuts or old wheel or bird shot would be way heavier than gravel.
yep
Pavel GOAT
What is that fancy twirling excercise he is doing at the beginning called?
Ok. I need to get a kettlebell.
thumbnail 💯 😎
How the heck will the secret service do this when they can’t even holster a weapon.
Aren't you using momentum more than muscles swinging the KB up and down?
Can you as well in a Garage?
Wowza.
Is this 5min per side?
"The SSST rules are simple: it consists of doing as many snatches as possible in ten minutes. That's it. Unlike the rules for girevoy sport (GS), you may switch hands as often as you like, and you may set the kettlebell down whenever you want to. Men use a 24kg kettlebell and women use 12kg"
Alright. What happened to that boxbed??
......make sure all your kettlebells/hammers/clubs/training partners are properly stowed and secured before travel.
Clearly T-Rex
The c30? It’s still here. Needs a new peapump
that is a hell of a work out..
Yet a gently slopped roof defeats them every time
What weight do you recommend for women?
I tell women to get the
Bells of steel mark 2 adjustable kettlebell (6kg to 12kg)
That way you have all the weights a new female athlete would need.
Saves money. Gives room to grow. And I know it fits the arm
Improper Bell fit is a big issue with kbs from big box stores.
@@MarkWildman Thank you
Is it the same for the female Secret Service Agents? This whole video gives instruction and weights for men. I have soe female friends that are looking for a more challenging goal, but have trouble with doing this with 16 kg. Should they start with 8 kg? What is their goal weight? I have to admit that I cannot coome close tto doing this test, but I am 73 and a relative beginer at kettleell more advanced mooves.
The only thing I hate about snatches, I have very long arms and I am sick of getting hit in the forearm by the bell :) The snatches are quite easy to do but the beating is hard part :)) I prefer to do swings with the 36 kilos Kbell than to snatch even a 10 kilo one.
I’m 61 and my kettlebell is 28kgs….think I need to consider downsizing 😂😂😂😂
I like kettlebell snatches. I bet you get Forrest Gump fast from working towards 10 minutes of nonstop snatches LOL
Am assuming that it’s ok to use a lighter weight if one can’t lift 24 safely??
Yes
i want to learn breathing durring swing
Any test of how to spot a guy with rifle on a roof seen and reported by 1000 people?
🔥
I just can't get the hang of swing exercises with a kettlebell... I only use 2x Kettlebell for chest presses with a palm grip and snatch with two kettlebells (bottom up), and that's all. I use clubbells for all other swing stuff and mostly macebells for 360s... Is there anyone like me who strongly prefers CB and MB over kettlebells? If I want to use heavier things in a different way, I have a sandbag...
Snatch is a phuking muthuphuker...24k and above...SAVAGE...my brain hates even thinking about a kb snatch😢😂😂