This popped up in my memories the other day, which I wrote back in 2016.
I’m sharing it because some of you are newer to our mailing list, and it also serves as a helpful reminder that there are standards in place to help people make progress safely and steadily with their hard style kettlebell skills.
Here it is:
Before you snatch a kettlebell, you should be able to do a kettlebell clean. Before you clean a kettlebell, you should be able to do a single-arm swing. Before you single-arm swing a kettlebell, you should be able to do a two-hand swing with exceptional form.
Before you two-hand swing a kettlebell, you should be able to deadlift and plank. Before you deadlift you should be able to do a proper hip hinge.
Before you snatch a kettlebell, you should be able to do a strict overhead press. Before you do an overhead press, you should be able to do a full get up.
Before you put a kettlebell overhead you should have proper shoulder mobility and scapular stability.
What’s above may seem like a lot for prerequisites.
Like any “sport,” you have to learn if not master the basics first.
Building your skills foundation, will really help you develop the proper technique when moving into more complex skills.
We still follow these same principles to train people when they want to take that deep dive into kettlebell skills.
One thing we have adjusted since is that if someone does not have the appropriate mobility to push or snatch weight overhead, we have learned we can get them overhead other ways to being their journey.
We have an e-book on our website that has 40 different “workouts” you can use mostly consisting of the Kettlebell 2-Arm Swing, Kettlebell Goblet Squats, Kettlebell Get Ups, Pull Ups and Push Ups. Snag it for free and reach out any time with questions.
If you want more in depth coaching, you can try us out 14-Days for $49 anytime.