The small group learned and/or reviewed the RKC Kettlebell Snatch – so I wanted to create a workout that would allow for plenty of practice – both for the new members of the group as well as the more experienced. We also wanted to get in some time with the Battling Ropes for variety.
Beginners use light kettlebells for the snatching portions of the workout – the main point of this is to get in some good solid practice – not to get bruises or become unsafe in the form.
More experienced participants may wish to do this with their RKC snatch test sized kettlebell… for the “heavy” kettlebell, bring out some of the largest ones you have at your gym, scaling of course to the participants abilities.
Joint Mobility warmup, form review, 20 2-hand swings with a moderate sized kettlebell then begin:
Five rounds of the following, resting as needed for beginners, resting minimally for intermediate-advanced:
|Exercise||Rep Range – Beginner||Rep Range – Intermediate|
|Kettlebell Snatches||5 Right, 5 Left||10 Right, 10 Left|
|Heavy 2 Hand Kettlebell Swings||10 swings or 10 deadlifts||10 swings|
I try to have a variety of kettlebells available so participants can switch up or down when necessary.
We then got out the ropes and had MORE fun – 30 seconds on, 30 seconds off, switching stations during the breaks:
- Battling Rope Drill (basic up/downs or alternating up/downs)
- Heavy Kettlebell swings
- RKC style plank
Depending on the number of participants (and number of battling rope set ups you have) you might need to add stations or fix the rotation a little to accomodate everyone. Be creative, but always be safe.
Cool down with more Joint Mobility