The 14-Day Kettlebell Snatch Challenge

This is The 14-Day Kettlebell Snatch Challenge by Cavemantraining—OUTTRAIN OUTLIVE. Each kettlebell challenge from this website is unique and runs online with members from across the world entering and competing at their own level. The categories are designed so that everyone can have a fair go at it.

Kettlebell Challenge Details

Duration: 14 days
Entries allowed: 3 per day 
Submission: Consecutive days for duration
Video submission:
 Optional
Anonymous submission: Allowed
Cost in Tokens: 1
Certificate: Yes
Participation Certificate: Yes
Benefit(s): Aerobic Fitness, Fat Loss, Grip Strength, Learn Pacing, Muscular Endurance, Technique
More details

Buy Token(s)

You don’t have any Token(s) available to enter this challenge. You need 1 Token(s) to enter this challenge.

$1.95Add to cart

Challenge Date(s)

  1. Open for all
    Registration opens April 10 and closes May 2
    Event starts May 1 and ends May 15

Entry is $1.95 per token but with a simple comment on social media, we will send you a voucher code so that you can enter for free, check the details here. Cavemantraining members get to enter for free. Scoring is submitted by the participants and based on an honesty system. The top percentage of entries will be verified manually and receive an official verified tick next to their submission.

As a user of this website, you will be able to keep track of and see your progress with the challenges in regard to:

  • Body weight
  • Kettlebell weight
  • Reps, duration, or other aspects of the challenge that show your progress
  • Feeling or other improvements in your life as a result of the challenge

It’s important to note that participants can also enter and remain completely anonymous. Their submission will be posted in the anonymous category with only their nickname (display name) displayed.

Information

Why join this challenge? To learn how to snatch. To learn more about snatching. To show your skills at snatching. To have fun.

When you enter the challenge you will receive detailed videos to follow via email each day. Whether you participate in public or stay in the background, one thing is absolutely guaranteed, you will gain a treasure trove of kettlebell snatch information.

The kettlebell snatch is the king of kettlebell exercises. The snatch is technical but not impossible to learn. Once you master the snatch it will become part of your regular training.

Joining this challenge will not only be fun and challenging but it will also teach you technique through repetition. We’re also going to explore snatch variations in a fun way. Nothing is obligatory and the challenge is suitable for anyone.

Jump to the schedule if you have read everything before.

As always, anyone can do this challenge. The goal is to set a time and weight that you will complete unbroken (not putting the weight down) on the 14th day of the challenge, for example:

  • Double kettlebell half or full snatch
    • 2.5 minutes
    • 5 minutes
    • 10 minutes
    • 15 minutes
  • Single kettlebell half or full snatch
    • 2.5 minutes
    • 5 minutes
    • 10 minutes
    • 15 minutes
    • 30 minutes

Switch options in order of difficulty:

  1. Double kettlebell NONE
  2. Single kettlebell one switch
  3. Single kettlebell unlimited switches

Examples: If you pick 5 minutes double kb snatch then you simply can’t switch hands and only rest overhead or in racking; If you pick 10 minutes 1 kb and 1 switch then you can switch only one time, usually at half-time, i.e. 5 minutes; If you pick 30 minutes 1 kb and unlimited switches then you can switch as often as you like as long as you don’t put the weight down.

Post your videos or motivation each day and tag #cavemantraining #kettlebellsnatchchallenge
Include your reps and weight in your post if applicable. 

The alternative is the clean and push press.

Remember, this is not about the weight or reps, it’s about completing the time you choose without putting the weight down and not ripping your hands. There is also the alternative of a clean and push press, which is the progression that we teach for the snatch as everything that happens in the clean also happens in the kettlebell snatch.

What is a snatch? To snatch simply means to bring the weight from below the hips to overhead in one explosive continuous movement. It does not define what movement. When you ask someone to snatch, they will do the snatch they’ve been taught. When you ask for feedback on your snatch, they will give you feedback as they’ve been taught.

Now I can tell you that in this challenge, we will teach you different movements in the first week, and the second week is about making a choice on the style you will be doing and refining that. On the final day, you will put it all in and reach your goal.

Some snatch movements:

  • Hip hinge swing
  • Pendulum swing
  • Squat swing

Some variations:

  • Swing
  • Hang
  • Dead

Furthermore, we recommend you download the free PDFs Master Kettlebell Grips and Master Kettlebell Racking. I can’t say it often enough, people dismiss these two things as something not important but grip and racking are super important.

What will you get from this challenge?

  • Grip strength
  • Fat loss
  • Increased cardiovascular endurance
  • Learning how to pace
  • Increased muscular endurance
  • Mental Toughness
  • Discipline
  • Leaving your ego at the door
  • Improved technique

Joining this challenge will not only be fun, but it will also open up a whole new world and make you see how Cavemantraining educates with the objective to open your mind.

WEEK 1

Do not copy the program offline as we will be making changes to it as we move through the challenge.

Day 1

Task 1
8-minute interval workout.

1 kettlebell of heavy weight (video explains why).
20 seconds intervals.
Perform the combo 3 times on one side every 20 seconds and then switch sides.

The combo:

  • Squat deadlift
  • Dead clean
  • Hang clean

Task 2
6-minute AMRAP workout.
1 kettlebell of medium weight.
Perform as many rounds as possible of the kettlebell combo and switch at will.

Rest only if needed between tasks 1 and 2, but if you can maintain good form and technique, then you should challenge yourself and jump straight into task 2.

Watch the video for finer details and make sure to post in our groups, whether you post the full workout or just 30 seconds of each task, it’s all good. Make sure to ask for feedback if you want it, otherwise, you will not get feedback.

Remember, we are building you up, we are teaching you something while having some fun. Week 1 is about exploring. Follow the path and a new world will open up to you.

An alternative or great drill to do is the assisted clean. The kettlebell dead clean in slow-mo for analyzing and breaking down the movement. Important differences.

If you’re wondering “This is a snatch challenge, why the lifts and cleans?”, stay with us, there is a method to the madness.

Day 2

Task 1
6-minute interval workout.

1 kettlebell of medium weight.
5 or 10 seconds intervals.
Perform the hang snatch every interval and switch arms on the minute.

Task 2
6-minute AMRAP workout.
1 kettlebell of medium weight.
Perform as many rounds as possible of the kettlebell dead snatch and CrossFit burpees and switch at will.

Rest only if needed between tasks 1 and 2, but if you can maintain good form and technique, then you should challenge yourself and jump straight into task 2.

Watch the video for finer details and make sure to post in our groups, whether you post the full workout or just 30 seconds of each task, it’s all good. Make sure to ask for feedback if you want it, otherwise, you will not get feedback.

Day 3

Task 1
6-minute interval workout.

1 kettlebell of medium to heavy weight.
20 seconds of work and 10 seconds rest.
Perform the pendulum low swing (STAY CONNECTED WITH THE ARM AT ALL TIMES) and switch the arm every 30 seconds. RELAX….

Task 2
6-minute AMRAP workout.
1 kettlebell of medium weight.
Perform as many rounds as possible of the kettlebell single-arm hip hinge swing and swing high-pull and switch at will. These two movements are explosive, not to be confused with the pendulum swing.

Rest only if needed between tasks 1 and 2, but if you can maintain good form and technique, then you should challenge yourself and jump straight into task 2.

Watch the video for finer details and make sure to post in our groups, whether you post the full workout or just 30 seconds of each task, it’s all good. Make sure to ask for feedback if you want it, otherwise, you will not get feedback.

Day 4

Task 1
6-minute interval workout.

1 kettlebell of medium to heavy weight.
20 seconds of work and 10 seconds rest.
Perform the pendulum high swing (today you are disconnecting and coming high) and switch the arm every 30 seconds. RELAX….

Task 2
6-minute AMRAP workout.
1 kettlebell of medium weight.
Perform as many rounds as possible of the swing high-pull and hip hinge swingsnatch and switch at will. These two movements are explosive, not to be confused with the pendulum swing.

Rest only if needed between tasks 1 and 2, but if you can maintain good form and technique, then you should challenge yourself and jump straight into task 2. You are now working for 4 days, if your forearms are starting to hurt then you did not listen to what I said earlier on about weight and us working for many days. Break the sets up into 3 x 2 minutes and/or go lighter. Let’s not end the challenge with tendinitis.  When you see your program, and you see the number of days you need to work with your grip, you need to choose wisely. Safety first.

Furthermore, AMRAP means as many rounds as possible, but not at the expense of your body. Hence, leave the ego at the door and just do what you can stop before you feel something, and start again. Of course, it’s about pushing yourself and getting a lot of reps in, we are fully behind this, but here it’s all about training hard AND smart!

Start releasing your grip at the top of the high-pulls to release tension for a split second. Focus on your grip, hook grip, and only as tight as it needs to be, or as loose as it can be. Include forearm stretches in your session. Start switching arms on every rep.

Learn to rest in the racking position or overhead. No need to put the weight down, just slow down the reps by pausing either at the top or in the rack. It can be a split second, or it can be a few seconds.

Watch the video for finer details and make sure to post in our groups, whether you post the full workout or just 30 seconds of each task, it’s all good. Make sure to ask for feedback if you want it, otherwise, you will not get feedback.

WHO HAS LEARNED SOMETHING SO FAR?

Day 5

Task 1
6-minute interval workout.

1 kettlebell of medium to heavy weight.
5 or 10-second intervals.
Perform the pendulum half or full snatch and switch arm every minute. RELAX. This is NOT HARDSTYLE. Go with the momentum.

Task 2
6-minute AMRAP workout.
1 kettlebell of medium weight.
Perform as many rounds as possible of the dead clean (SQUAT SQUAT SQUAT), hang snatch (SQUAT!), hh swingsnatch (here you hip hinge) and switch at will. These movements are all explosive, not to be confused with the pendulum swing.

Rest only if needed between tasks 1 and 2, but if you can maintain good form and technique, then you should challenge yourself and jump straight into task 2.

Watch the video for finer details and make sure to post in our groups, whether you post the full workout or just 30 seconds of each task, it’s all good. Make sure to ask for feedback if you want it, otherwise, you will not get feedback.

Watch a video of the kettlebell dead clean in slow motion.

Watch a video of the snatch in slow motion.

WHO HAS LEARNED SOMETHING SO FAR?

Day 6

Task 1
6-minute interval workout.

1 kettlebell of medium to heavy weight.
10-second intervals.
Perform the dead hip hinge swingsnatch and switch arm every rep. Put everything you got into each rep.

Task 2
6-minute AMRAP workout.
1 kettlebell of medium weight.
Perform as many rounds as possible of the dead hip hinge swingsnatch into overhead reverse lunge and switch at will.

Rest only if needed between tasks 1 and 2, but if you can maintain good form and technique, then you should challenge yourself and jump straight into task 2.

Watch the video for finer details and make sure to post in our groups, whether you post the full workout or just 30 seconds of each task, it’s all good. Make sure to ask for feedback if you want it, otherwise, you will not get feedback.

WHO HAS LEARNED SOMETHING SO FAR?

Day 7

Task 1
4-minute interval workout.

2 kettlebells of medium to heavy weight.
10 or 15-second intervals.
Perform the dead hip hinge swingsnatch with double kb. Put everything you got into each rep. Power. Explosive.

Task 2
4-minute AMRAP workout.
2 kettlebells of medium weight.
Perform as many rounds as possible of the dead hip hinge swingsnatch into an overhead reverse lunge with double kettlebell, or perform the alternatives as shown in the video.

Rest only if needed between tasks 1 and 2, but if you can maintain good form and technique, then you should challenge yourself and jump straight into task 2.

Watch the video for finer details and make sure to post in our groups, whether you post the full workout or just 30 seconds of each task, it’s all good. Make sure to ask for feedback if you want it, otherwise, you will not get feedback.

After tomorrow it’s time to decide which snatch you are going to do for your final day, day 14, and you are also going to decide on what unbroken time you will complete. 

14-Day Kettlebell Snatch Challenge

WEEK 2

Watch the video for finer details. Follow the program and keep posting. Refer back to the technique videos above.

Day 8

Set your goal
Decide on your snatch variation
Decide on your weight and time
Decide on the number of switches, 1 or unlimited
Break up your total time for the end goal into 4. That means, for example, if your end goal time is 10 minutes, you would do 4 sets of 2.5 minutes with rest in between each set. The rest time is sufficient to fully recover.
Use a light weight

Day 9

Break up your total time for the end goal into 4
Use a heavier weight but not your goal weight

Day 10

Break up your total time for the end goal into 3
Use a light weight

Day 11

Break up your total time for the end goal into 3
Use a heavier weight but not your goal weight

Day 12

Break up your total time for the end goal into 2
Use a light weight

Day 13

Work on your mobility, stretching, a couple of technique reps, and active recovery.

Day 14

Reach and smash your goal! POST IN OUR GROUPS.

Safety measures

It is recommended that you don’t do other work during the challenge, if you do, you might run the risk of overtraining, injury, ripping your hands, etc. If you do rip your hands it will come down to the weight you have chosen, the time you have invested in technique, other work you may have done, rest you may not have taken, and kettlebell or hand maintenance you may not have implemented, etc.

How to post your kettlebell challenge entry?

  1. Buy a token or obtain a free voucher
  2. Use one token to enter the online kettlebell challenge of choice
  3. Download the details for the challenge
  4. Submit your score/attempt details on our website
  5. Keep track of the online results

When you submit the details of your entry, you can accompany it with a video, some challenges might require a video and others might not. If a video is required, you will need to upload your entry as described here.

More Details

Starts is when the challenge is open:

  • Challenge starts every first day of the month; 1st of January, 1st of February, and so on
  • Challenge starts every first day of uneven months; every first of January, March, May, and so on
  • Challenge starts on the first day of every three months; every first of March, June, September, and December

Duration is how long the challenge lasts or is open:

  • The full month; submissions are accepted any day for the duration of the month
  • [number] consecutive days; the challenge is every day for the number of days indicated and from the day it started

Entries allowed is how many times you can submit your attempt at the challenge within the duration and other boundaries defined.

Certificate is whether a certificate is issued upon completion of the challenge, or winners, and Certificate of Participation when marked as YES will be issued to all participating.

Categories

The 4 categories are:

  • Pro
  • Athlete
  • Amateur
  • Beginner

The Pro category is for kettlebell sport athletes who compete professionally.
The Athlete category is for kettlebell athletes with extensive experience.
The Amateur category is for people that work with kettlebells but do not have extensive experience.
The Beginner category is for people that have less than one year of kettlebell experience.

For more details, check out our FAQ here.

Past Challenges

No events have been run for this challenge yet.

Back to all online kettlebell challenges.

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