How Heavy Should You KB Snatch
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- Опубликовано: 19 авг 2020
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
In 2015, Dan wrote Can You Go? on his approach to assessments and basic training. In addition, Before We Go, another compilation akin to Never Let Go became an Amazon Bestseller.
In early 2017, Dan’s book, Now What?, his approach to Performance and dealing with “life,” became a Bestseller on Amazon. Hardstyle Kettlebell Challenge became available in September 2017, too. 
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100 % correct. The dynamic, explosive nature of the exercise is diminished if you go too heavy
Thank you
I was doing sets of swings this morning and I thought to myself "I seem to feel more with a 55lb compared to the 88 lb" then I watched this video, so yes I agree 100%.
I did 1 month of 200 in under 10 mins 16kg KB snatches everyday and it was easily the best program I've ran yet. I'm 6'2 and 225lbs and 16kg feels like way more than enough weight, especially when you are going for high volume reps.
Thank you for sharing...it's a wonderful lift.
Excellent info as usual
16 is the weight I start to learn most new movements with. Havent snatched a lot so Im still with the 16. I will move up in weight when Im comfortable with the movement and the weight.
This is an older video, comparably, but I think it is still "right."
Excellent thoughts, thanks Coach! Vasiliev was saying a similar thing... there is a *lot* of 35lb training going on at high levels of GS. As a beginner I'm on 35# out of necessity!🙂
I thought of Denis Vasilev as well. Joe Daniels (world champion in 24kg snatch) also says people would be surprised how often he trains with 16kg bells.
Great
Thanks Dan! I took the HKC certification that you gave at Michael Krivka's back in 2015 I believe. I never quite got to taking my RKC cert since I was never able to snatch the 54lb bell for 100 in 5 minutes. I'm small boned and really struggled with it. That was back when I was 55yrs old. Now I'm 60 and the heaviest I will snatch is 35lbs. I'll probably never get the RKC cert but I remain in tip top shape with the basics, swing, goblet squats and TGU! Thanks to you Dan!
Thanks for catching up....what you do is what most people should do!
For your age I believe you’d only have to use the 20kg (44lb) bell for the cert.
Good to hear an honest strongman with common sense responses. Big fan Dan and risk / reward is the key. I find myself repeatedly coming back here for advice that will benefit me long term and not cause injury with unrealistic weights, which result in poor form. As always thanks !
Thanks for watching! I'm glad it is helpful.
Agree totally
Great video. I suppose its about mind muscle connection and what weight gets you that. Having said that I do like snatching my 40kg bell. I do enjoy doing the tgu 's with it too.
I find doing 5 rounds of 10reps tgu's with an 18kg I get a great all round pump. Similarly with the snatch although my numbers need to be much higher
Aged 52 and male, I did Pat Flynn's summer snatch challenge and took the final test with a 20kg bell, as I believe that would be my weight for the certification. That was just right for me - challenging, but not enough to wipe me out.
That's a good spot to be.
I snatched a 100 pound bell once. Once like a set of one.
I'm still waiting for 16s to come back into stock so I can grab a pair. I have 2 24s and a 32. I have done snatch with the 32 a handful of times but it does feel really heavy. The 24 feels good if I either keep the reps lower or switch hands often, but I'm really looking forward to having the 16s for high rep sets and double snatch.
I hope you like it.
Love the double 16 double snatch. Great for complexes.
I do snatches up to 60kg (only 1 at that), but with 48kg I do 15 each arm. There is no "specific reason" to do it other than it is a fun lift, and it is a good weight and rep range for me. I drop it down between my legs each rep like a standard kettlebell snatch. What is the purpose of using a small kettlebell just because I don't have a "worldly need" of snatching a larger one? I have no *need of triple bodyweight deadlift or being a fast yet non-competitive sprinter in my mid-30s, but it is enjoyable to work hard and try to improve.
totally agree on the 16kg. For me, that's the weight where I see the most carryover to... well everything. Including passing the snatch test! Above that, it just feels like too much of a battle.
Stick with what works for you.
Kb snatch from hang vs floor?
i have been using a 20kg KB to Snatch and thought that was a light weight, but i guess i'm right where i should be.
It’s a very good load for most people
I noticed I can snatch a bit more than I can press, and I’m stalling out on the press, so I’m gonna try working a slow negative on snatches back to the rack position as a means to break that plateau. For reference currently I can snatch the 30 for 3 sets of 12 easy, but for press I struggle to get 3x5 with the same bell
I'm always amazed how one person can excel here and struggle "there."
@@DanJohnStrengthCoach is that really uncommon? It seems like the snatch is a much more powerful movement than a strict press… I know people typically clean & jerk more than they snatch but the jerk is different
I only have a 24 kg kettlebell and I want to incorporate it for swings in my home workout for 2 to 4 times a week as an explosive lower body / full body exercise. I think of the type of challenge such as the 500 m ergometer row, interval sprints, or airbike tabatas. However, I can do up to 100 swings in one set, so I contemplate buying a bigger kettlebell. But hearing you talking about 15 reps per set and so on, I wonder what I am doing wrong. I would be more than happy to be able to stick with my 24 kg kettlebell instead of buying a new one. What would be a relatively short, explosive kettlebell swing workout with the 24 and what to watch out for so to make it a high intensity workout and not a 100 swing per set long distance cardio exercise?
Have you looked at the 10,000 swing challenge? Or you could do the RKC prep program on the website.
Hey Dan, I've been doing KB swing with 20 kgs (my main exercise, along with pull up and dips) the last 2-3 years . what weight should I use for KB snatch ?
Probably the 20, yes.
Late to the party, but is that a one kettlebell snatch, or double 16 kg?
One.
Can you tell me and good few kettlebell movements for a powerfull golf swing please
The normal ones are fine. Swing, goblet squat, press.
Thank you . Stay safe From Wales uk.
Check out Mark Wildman
BTW referring to the comments not the post for all the RKC fanatics!
16kg seems pretty light for the snatch. is this because you prefer higher reps?
Do whatever you think is appropriate.
Americans always looking for an easy way out. What are we training for? I hope conditioning and strength. I cant do that weight, so lower it work hard and strive for the bigger weight isn’t that why we train... improvement?