I’ve be working out with kettlebell for 1.5 years and do mostly 10x10 I did 4 sets of 3 minutes of this exact workout with only a 45# kB and by the end was moving in slow motion So hard if you’re not used to this type of training
Today I celebrated my 49 years birthday doing this workout with 20 kg! then rest 4 minutes and did another set with 12 kg. I feel the force growing inside me at my road to my 50s! :-) Gracias por la ayuda!!!
Great Steve, I've just tried it . :-) many thanks!! This will be my workout to prepare for the IKFF first goal of 60 snatches with 20 kg., really appreciate you take the time to answer me and share your knowledge and this workout snatch , best 4you, José
I’m glad you tried it Jose and yes this is a great way to prepare for the Level 1 CKT also. Thanks for asking the question, I am sure others can benefit from it as well. Saludos
@@IKFFChannel We all will benefit for sure!. I made one 6 minutes round with 12 kg and was ok. Then I rest 2 minutes and try another round with 16 kg but didn't made to the last fast full snatches minute in both hands so I just wait lock overhead like 20 seconds per arm until the end. Well, it seems I've got a long way to be able to do this with the 20kg :-). Saludos y gracias otra vez!!!
Great video Man! My question is.. does this type of training (i mean endurance training, high reps in x period of time) builds muscle? Or it is better to stick some heavier 5x5 kind of program?
There is no one way. It really depends upon your starting point. This builds very functional athletic muscles, but this is not the approach for gaining mass. For me as a martial artist and at 50 years old, I am only interested in developing skill along with power endurance. Bigger muscles are useless if they don’t translate into better skills, imo. If you specifically want to gain muscle mass, then yes, a 5x5 with heavier loads will work better, as well as a bodybuilding type protocol in the 8-20 rep range
@@IKFFChannel Wow., I'm almost 50 and was getting somehow to the same conclusion but here you have explained very clear and to the point. It makes total sense to me. Gracias! José
Mr. Cotter I have a question specific to breathing during swings. I'm trying to learn kettlebell movements from your videos. When I swing I use the hip hinge movement. Should I do the anotomical breathing or the biomechanical breathing?
Depending upon load and duration; typically you will use anatomical, 2 breaths for every 1 rep, exhale at top and exhale at bottom If going very heavy for low duration/reps you may use biomechanical, inhale at bottom, exhale at top
Thank you. In the last minute for both arms you’ll see the form changes a little bit because my grip is getting tired at that point. So what you observe is correct. I’m starting with more of a hip dominant swing but then as the grip fatigues a transition to a more quad-dominant and more squatting motion with less of a swing. Of course we have our ideals but then we have The “whatever it takes“which is what you use for survival
Jose, generally a light aerobic workout for 3 to 5 minutes followed by a full body mobility for 5 to 10 minutes focusing especially on any tight areas. I would not suggest jumping rope before a long Snapchat because that will fatigue you and will diminish your snatch performance. Something easy is recommended before a longer snatch set. Windmills are a great warm-up for the back and shoulders however
Amazing workout, thank you for this. I currently have two 12kg kettlebells. I'm wondering which weight I should get to complement them. They are too light for squats, but on the other hand, there is no way I could do this workout with a 12kg kettlebell in my current condition. Do you have a recommendation regarding the different kettlebell weight that we should have to cover all the different types of workouts?
I believe to complement your set of 12 kg you would be well-suited to get at least 116 kg that you can use for movement such as press and squat while you’re building your fitness. Overtime you want to get sets of 12, 16, and 20 kg and then maybe down the road a set of 24 kg. If you were to get only one at the stage I would make it a 16 kg
@carl bolduc Kettlebell kings has an adjustable kettlebell that can be as light as 18 pounds and as heavy as 70, with every increment in between. About $300 but will last you forever and is like buying dozens of bells
This is really a great snatch workout. Thanks from India. Could you also give us another similar workout for the jerk and the long cycle clean and jerk? 🙏🙏🙏 Also can you clarify how many times a week we should do this and how we can include this with other exercises. Thanks again.
Steve, in this video I noticed your hand insertion on the snatch starts with a palm down position and is maintained through the pull. I've seen in other videos of yours where you teach a palm facing sideways swing and through the pull until insertion. Would you explain the evolution of the move? Do you use both techniques, or have you changed and why? Very curious. Thanks in advance. Really enjoy and appreciate what you do.
Are there other ways to strengthen the hook grip other than doing repetitive cleans or snatches? Any tips on getting conditioned to the catch phase in a hook grip? As I go heavier the catch phase gets more technical. And is it always an exhale on the acceleration pull? I've been doing Back swing -exhale, pull- inhale , fixation-exhale
Yes, in addition to high-rep swings, you can do heavy Farmer’s holds for Max time, and hang from a pull-up bar with hook grip for max time. For the catch phase key is to catch at the start of the drop, before bell reaches the bottom. Your breathing pattern is good- inhale with acceleration pull.
Impressive. Steve I'm 59 and 1 minute of 2 handed swings and I'm gassed. How does one get their KB fitness level up enough to even attempt what you just demonstrated?
I bought an 80 pound kettlebell like an idiot. I can do swings and single leg deadlifts, but I am very reluctant to try to snatch it. I've done some high pulls, but even that seemed sketchy. How can I build my strength without having to spend more money on a lighter kettlebell?
It is not the best way to progress with kettlebells, however what you can probably do for now is Goblet Squat Press (with 2 hands) make sure to fully lock out the KB overhead and take a 1 second pause in top position. This will develop your overhead strength and stability. Down the road you can try the same with 1 arm squat press. Ideally, try to get a 16kg so you can master the basics
Steve Cotter...the innovator of the kettlebell..
6 minutes doesn't sound like a lot, until you actually try to do it with a kettlebell! Outstanding!
I’ve be working out with kettlebell for 1.5 years and do mostly 10x10
I did 4 sets of 3 minutes of this exact workout with only a 45# kB and by the end was moving in slow motion
So hard if you’re not used to this type of training
@@bobdole7292 indeed!!
Today I celebrated my 49 years birthday doing this workout with 20 kg! then rest 4 minutes and did another set with 12 kg. I feel the force growing inside me at my road to my 50s! :-) Gracias por la ayuda!!!
Brilliant 💪🏽 🧠
Vicious set‼️
Great Steve, I've just tried it . :-) many thanks!! This will be my workout to prepare for the IKFF first goal of 60 snatches with 20 kg., really appreciate you take the time to answer me and share your knowledge and this workout snatch , best 4you, José
I’m glad you tried it Jose and yes this is a great way to prepare for the Level 1 CKT also. Thanks for asking the question, I am sure others can benefit from it as well. Saludos
@@IKFFChannel We all will benefit for sure!. I made one 6 minutes round with 12 kg and was ok. Then I rest 2 minutes and try another round with 16 kg but didn't made to the last fast full snatches minute in both hands so I just wait lock overhead like 20 seconds per arm until the end. Well, it seems I've got a long way to be able to do this with the 20kg :-). Saludos y gracias otra vez!!!
Thanks Steve. Will get after this, this week
Excellent!
I will definitelly try this routine.. thanks Steve
This man is fascinating .
Sir u r awsome.please upload this kind of video with time.this is great work out.
Great video Man! My question is.. does this type of training (i mean endurance training, high reps in x period of time) builds muscle? Or it is better to stick some heavier 5x5 kind of program?
There is no one way. It really depends upon your starting point. This builds very functional athletic muscles, but this is not the approach for gaining mass. For me as a martial artist and at 50 years old, I am only interested in developing skill along with power endurance. Bigger muscles are useless if they don’t translate into better skills, imo. If you specifically want to gain muscle mass, then yes, a 5x5 with heavier loads will work better, as well as a bodybuilding type protocol in the 8-20 rep range
@@IKFFChannel Wow., I'm almost 50 and was getting somehow to the same conclusion but here you have explained very clear and to the point. It makes total sense to me. Gracias! José
@@IKFFChannel Excellent, thank you! Amazing content, keep it going man!
Mr. Cotter I have a question specific to breathing during swings. I'm trying to learn kettlebell movements from your videos. When I swing I use the hip hinge movement. Should I do the anotomical breathing or the biomechanical breathing?
Depending upon load and duration; typically you will use anatomical, 2 breaths for every 1 rep, exhale at top and exhale at bottom
If going very heavy for low duration/reps you may use biomechanical, inhale at bottom, exhale at top
@@IKFFChannel Thank you Mr. Cotter.
Anytime, my pleasure
Great workout Steve. Isn't that squat-style swings? More focus on the quads and less on the hips?
Thank you. In the last minute for both arms you’ll see the form changes a little bit because my grip is getting tired at that point. So what you observe is correct. I’m starting with more of a hip dominant swing but then as the grip fatigues a transition to a more quad-dominant and more squatting motion with less of a swing. Of course we have our ideals but then we have The “whatever it takes“which is what you use for survival
By the way., what primer do you recommend as a warm up before this workout? jump ropes? windmills? gracias! saludos, José
Jose, generally a light aerobic workout for 3 to 5 minutes followed by a full body mobility for 5 to 10 minutes focusing especially on any tight areas. I would not suggest jumping rope before a long Snapchat because that will fatigue you and will diminish your snatch performance. Something easy is recommended before a longer snatch set. Windmills are a great warm-up for the back and shoulders however
@@IKFFChannel ok Steve , all clear, muchas gracias otra vez!
Amazing workout, thank you for this. I currently have two 12kg kettlebells. I'm wondering which weight I should get to complement them. They are too light for squats, but on the other hand, there is no way I could do this workout with a 12kg kettlebell in my current condition. Do you have a recommendation regarding the different kettlebell weight that we should have to cover all the different types of workouts?
I believe to complement your set of 12 kg you would be well-suited to get at least 116 kg that you can use for movement such as press and squat while you’re building your fitness. Overtime you want to get sets of 12, 16, and 20 kg and then maybe down the road a set of 24 kg. If you were to get only one at the stage I would make it a 16 kg
@carl bolduc
Kettlebell kings has an adjustable kettlebell that can be as light as 18 pounds and as heavy as 70, with every increment in between.
About $300 but will last you forever and is like buying dozens of bells
This is really a great snatch workout. Thanks from India. Could you also give us another similar workout for the jerk and the long cycle clean and jerk? 🙏🙏🙏
Also can you clarify how many times a week we should do this and how we can include this with other exercises. Thanks again.
Steve, in this video I noticed your hand insertion on the snatch starts with a palm down position and is maintained through the pull. I've seen in other videos of yours where you teach a palm facing sideways swing and through the pull until insertion. Would you explain the evolution of the move? Do you use both techniques, or have you changed and why? Very curious. Thanks in advance. Really enjoy and appreciate what you do.
Are there other ways to strengthen the hook grip other than doing repetitive cleans or snatches? Any tips on getting conditioned to the catch phase in a hook grip? As I go heavier the catch phase gets more technical. And is it always an exhale on the acceleration pull? I've been doing Back swing -exhale, pull- inhale , fixation-exhale
Yes, in addition to high-rep swings, you can do heavy Farmer’s holds for
Max time, and hang from a pull-up bar with hook grip for max time. For the catch phase key is to catch at the start of the drop, before bell reaches the bottom. Your breathing pattern is good- inhale with acceleration pull.
@@IKFFChannel That was really helpful. Thanks a ton!
Does this workout help increase your snatches? Do you have a snatch only program available to purchase?
How often per week do you do this workout?
Only on occasion currently; if I were on a specific training cycle, I would do this one 2x per week
Impressive. Steve I'm 59 and 1 minute of 2 handed swings and I'm gassed. How does one get their KB fitness level up enough to even attempt what you just demonstrated?
I bought an 80 pound kettlebell like an idiot. I can do swings and single leg deadlifts, but I am very reluctant to try to snatch it. I've done some high pulls, but even that seemed sketchy. How can I build my strength without having to spend more money on a lighter kettlebell?
It is not the best way to progress with kettlebells, however what you can probably do for now is Goblet Squat Press (with 2 hands) make sure to fully lock out the KB overhead and take a 1 second pause in top position. This will develop your overhead strength and stability. Down the road you can try the same with 1 arm squat press.
Ideally, try to get a 16kg so you can master the basics
Kettlebell lovers instinctively be like "Oooh, that looks brutal...I'll give it a go tomorrow". In the time it takes to brew a coffee...
6 minutes 😊