Having done and assisted over 20+ certifications with StrongFirst over the last decade. I can tell you the main reasons why people fails is: -Lack of prep time -Improper technique -Lack of strength There are many people that join with various Kettlebell experience, some beginner (1-2 years) experience some more advance. RKC1 / SFG1 is an advanced certification not suited for total beginners. This why it takes about 6-12 months prep to pass. -Louka
Thanks for sharing your perspective brother which I respect and appreciate! I don’t doubt for second that failing to prep must be the downfall for many. I myself prepped for both IKFF certs for 5 months - and I remember how I passed the harder one with raw muscle instead of good technique in the end. Because it just wasn’t possible for me to drill down perfect form on my own. Here is where I see another problem again with many certs; not exclusively reserved to SF or RKC: We expect (at least some) people to prep for a test who are new to kettlebells on their own. A concept I fail to understand the more I learn about and train with kettlebells. Do you agree (and witness in certs) that for some participants, strict HS form breaks down after they’ve passed a certain amount of reps? Love having the exchange with you brother; even when we share from different viewpoints! Thanks for stopping by! 💪 - Gregory
People now have the right resources more than ever. Workshops are being taught worldwide. Courses are being taken online. People are alone unless they choose to be. It's now easier more than ever to find a competent coach either online or person. So for the cert, we expect people to spend the time needed to get "to a certain level" before they tackle this. The hard part is the the snatch test, but also surviving the long 3 days of training almost non-stop. Definitely form can always break down. Depends on many factors: technical proficiency, strength endurance, speed and power endurance capabilities. The sweet spot is 10 reps . Greetings from 🇨🇦 💪🏽💪🏽
@@HardstyleKettlebellPro You're most definitely right that the resource-landscape has changed! Since getting coaching from you, we stick to the 10 rep mentality for all HS-related exercises and this works perfectly! Another reason why I don't understand the Snatch other than testing grit and mental toughness (which is warranted to a certain degree). Thanks for sharing Louka! Always refreshing to hear from you and hope everything is fine at your end! - Gregory
I think the point of the RKC Snatch test is to deliberately use the intensity of hardstyle and still make the total reps in time. Using the more "efficient" (read: easier) technique defeats the purpose. Having said that, 5 minutes isn't hard. Do the SSST- 10 minutes/200 reps. At my age (soon to be 57) my test weight is 20kgs. Last attempt at SSST I failed. Only 197 reps. But I'll keep trying.
I disagree with your application of the test. 1) StrongFirst teaches the hardstyle technique. You tested with Girevoy Sport style. Comparing apples to oranges there. 2) Based upon the testing standards at SF, you would fail the test due to not meeting the standard - you aren't allowed a double knee bend. 3) The test (in my opinion) is ultimately to determine your power endurance, not solely endurance. They have selected an inefficient modality for a time-period that challenges conventional programming/training (heavy weights, intensity OR high reps, volume). Those are my thoughts on the topic.
Yeh Snatch test isn't about how efficient you are at snatching. It's a test if you can produce power and maintain intensity over a period of time, like a fight.
Great video. Both agree and disagree (respectfully) with what you’re saying.. Just my 2 cents as an SFG. Ballistics are for power, grinds are for strength. The snatch test is for “heart” or indomitable spirit. Even though on paper the snatch test would make more sense completed with sport style, the inefficient nature of hard style combined with endurance is what makes it challenging. The test isn’t looking to see how easy you can make it, it’s looking to see how hard you can make it. It’s to see if you have the heart to do it.
Not to mention, that to gain your SFG is after 3 days of intense work, so is a test of heart and spirit and your preparation. Your definitely not getting through it without doing the necessary prep.
Greg, good video. This is one of my personal goals. Something I have been working on with a hard style kettlebell (24 kg). Not quite there yet at 100, but hoping to get there soon.
I agree that snatch test is an explosive movement yet number of reps require cyclic nature. Having been in RKC/SF community for a long time and assisted/counted snatch tests, consulting a GS coach is not a good idea. Snatch test requires little to no dorsi flexion in ankle area, hip hinge only, no arching back, planting feet all the way through. Requirement is to do this in Hard Style form and if we see any slightest GS technique, we (the assistants) were to verify that as a No Count. 3 No counts mean test stops there. The only GS components that can be applied would be economy of grip strength when descending to prevent blisters and bleeding. Taikei M.
I am not so sure the sports style snatch is allowed in the certification, though. It explicitly states as criteria that „heels, toes and balls of the feet are planted“, which would probably eliminate the foot kick. One should probably check that with a hardstyle coach before changing training styles …
Thanks for sharing! I‘ve heard that any type of Snatch is allowed as long as you reach the rep count. I stand corrected if this is not the case. - Gregory
@@lebe-stark i‘ll tell you end of august, when my certification is over :) ! I‘ll not risk changing my technique (my muscle memory won‘t let me switch easily between styles). But I agree that something like the snatch test hasn‘t occurred till now in my hardstyle training, so I am very intrigued to how that goes. Well, another three months for working up to it, fingers crossed!
Using hard style to develop more strength & power helps in general athleticism like MMA, hitting, kicking, throwing, jumping & sprinting. It also helps in KB sport but the different skill of the sport needs much practice & implementation in the specific competition.
Your points make sense. I think the reason they use the test seems to be just to screen out people who haven’t gotten comfortable enough with hardstyle to do it over and over, essentially ensuring their soon to be certified instructors know the methods well. I thought it was interesting to see in some of their snatch courses on Strongfirst that there were slight variations in technique for the snatch test vs say AXE training. So I think they do acknowledge your point about strength vs endurance here in their own way.
From the SFG1 Requirements: "The SFG technique standard for the snatch is the technique used for the snatch test." One could not use the GS style snatch for the test if I interpret that sentence propely. Outside of that one point, I think most of your observations overall are on point. Something missing though is that the testing requimrents is not just the 100 rep Snatch Test in 5 minutes. I would suspect you would be held to a less than perfect form standard. Especially when you consider elsewhere you must demonstrate 5 perfect snatch reps outside of that 100rep snatch test. Admitedly I have not done (nor do I ever intend to do) the testing for cerification so maybe I'm missing something in my observation.
So you propose passing a SF/RKC snatchtest with kettlebellsport technique? Obviously It Will not be accepted nor is the effort the same. Maybe you should try prepping for a hardstyle snatchtest with SF/RKC principles and maybe you Will see its not as crazy as you think...
Good point. I've been training totally on my own without any coach (just some yt videos as support) and eventually beat the snatch test, after quite some time. But I did it applying classic hard style movements only. But then I had a new goal. Beating the secret service snatch test! 200reps in 10min with 24kg. I got myself a coach to handle this challenge. This is where I shifted from hard style to soft style. I've beaten the ssst 2 or 3 times - you really don't want to do that regularly. Now the 5min snatch test seems like a cute warm up :)
I think the intent going into to the Snatch test is not supposed to be about efficiency and surviving your set. It's supposed to be attacked with intensity, not cycling through 100 snatches in an even flow, but delivering each rep like it's supposed to be your last. I'v definitely been able to maintain intensity and stay aggressive for longer during other workouts ever since I started training for the snatch test, and understanding the hardstyle perspective.
Amazing advice. So just replace hardstyle tecnique with competition technique and hs kettlebell with competition kettlebell, and it will be so much easier. I have another alternative - just replace 24kg with 16kg kettlebell, and the result will be the same - you'll do 100 reps under 5 min, but you won't pass the test.
Thanks for sharing! You don’t have to switch the kettlebell; just the technique. It‘s not easier but more efficient. Trying to do +100 reps with HS technique is like trying to run a marathon with full speed: It doesn‘t make sense. - Gregory
@@lebe-stark it makes all the sense in the world, it's you who don't get it. Few months of preparing for it did more for my swimming and boxing (specially late rounds) than previous few years of waterpolo/boxing. Amazing power endurance improvement and sports transferability.
@@igordrandic6115 I believe you! I'm not saying kettlebell training doesn't grant results. You can even do an exercise wrong and still get great benefits from it. I'm talking about a biomechancial perspective by detaching my emotions from the philosophy to look at the raw data. - Gregory
@@lebe-stark I'm not talking about kettlebell workout in general, I'm talking speciffically about preparing for, and performing, hardstyle snatch test. Nothing beats it in terms of getting significant improvement in power endurance in (relatively) short period of time. And what makes it work are precisely the factors you use as argumets to say iz makes no sense.
@@igordrandic6115 I would argue, that you would have had similar results with the snatch that's geared towards efficiency. That's the reason I'm saying, it doesn't make any sense to create unnecessary effort. The Snatch in general is a monster of an exercise that yields massive results. - Gregory
Hi Greg.. appreciate all the kettlebell knowledge you share.. However I disagree with you on this one. The snatch test is definitely not for beginners because passing it gives you the certificate to teach under that organization. They wouldn't want a bunch of beginners teaching under their name. When you said it contradicts the goal between endurance and power, it just tells me that you need to have both already to pass said test. Therefore it requires the testee to have put in the time to train and make sure he or she knows enough to get the certification.
Thanks for sharing! Maybe I made a mistake in bringing my thoughts to paper on saying it‘s made for beginners. Yes, you most definitely need to be have a solid fitness level - which I do think is necessary and a prerequisite. However, there are people who do the SFG/RKC as „Kettlebell Beginners“ right? They do the test immediately after the cert right? I do get understand that testees need to prep as well; yet there‘s another problem IMO. I need the knowledge first before I can set my sail on being determined on learning something. In that case, I would say that the different Snatch technique should be elaborated on. 💪😁 - Gregory
Yes I do believe that kettlebell beginners do sign up for the certs. But in my opinion that is also the reason that these certs have a 30% failure rate. If you come unprepared, you will not get certified and cannot teach under them. But the other 70% that do pass are the ones who most likely worked with a coach or on their own to hone their strength, endurance, and technique to become qualified. So in my opinion it still is a great indicator of qualification. Great discussion Greg, thanks for taking the time to reply
Great video and I agree with you on this one. I’ve completed a few different kettlebell certification tests and some of them just seem dated and/or no longer applicable. I’m a corporate technical trainer and when I finish a session with my students I test them on their knowledge of the material in several “real world situation”. I don’t test them on the same situation multiple times. If I see they know the material and can apply it correctly they pass. I feel the snatch test can be applicable as a benchmark, but somewhat unnecessary.
I don't think it's dated, or goes against hardstyle doctrine at all. All Hardstyle form does is make the swing/snatch/clean as difficult as possible. Nowhere in Hardstyle does it say "don't go for high volume" So doing the test efficiently is what would go against Hardstyle. The goal for hardstyle is to begin with long breaks, that naturally become shorter, until you can maintain perfect form with little to no rest. From the beginning, the Hardstyle standard for the Swing, is 100 reps in 5 minutes, aiming for 15 seconds of work, and 15 seconds of rest. A step beyond that is the 5 breath standard, where it is so easy to swing 100 times in 5 minutes, that the entire time you are so relaxed that you only need 5 breaths during your 15 seconds of rest. I recently achieved 5 minute standard on 32kg, and now I can swing a 16kg in Hardstyle form for quite a long time. So far 500 swings under 25 minutes is as long as my CNS has been able to handle, even though my muscles and CVS could probably punch out 700 in 35. The Snatch Test is just that, but even more difficult. More power output, and less rest. People don't fail, because it is wrong, people fail, because it's intentionally Harder than being efficient, because that is the true core of Hardstyle. Sport-Style Performance, with Hardstyle form and weight.
Greg. Long time viewer, first time commenter. I love your videos, but I don’t use the same competition kettlebells you do in your videos. Are there any tips or any differences you can recommend? Thank you!
I passed the snatch test to get my SFG I last June. It's not easy for sure. But I'm not some incredible machine or even in what I would consider "great shape." Literally, if I can do it, anyone can. Also I agree with a lot of the comments. Completing the SFG snatch test with sport style technique doesn't make any sense.
Shawn is an amazing coach...but have you seen his agatsu level 2 cert requirements??? The standards are very high...I am curious about your feedback for the agatsu level 2 requirements.
That Agatsu Level 2 testing seems better achiveable to me than the SFG2, especially if you're well rounded and healthy. GS Snatch 100 reps @24kg with a single arm switch, 10 pistols, 15 pullups, 15 ring pushups... VS 1/2 bodyweight military press (48kg for me) Yeah...I'm a lot closer to the Agatsu L2 test then the SFG2.
@@fitness_arena_mtl7513 yo mean 24kg.. I didn't forget it, I omitted it as I omitted the other stuff. It's just too easy. Same for the SFG2 stuff I omitted, again too easy.
I think “beginner” is relative. Anyone who would entertain doing the snatch test with a 24kg weight… even with a 3 month training program… would not be coming right off the couch. The hard style snatch is more controled and offeres more resistance to the trajectory of the bell at all stages. If you can get super good at the hard style snatch over a long duration, there no limit tp what you can do… if you get really good at the soft style snatch, you just get really good at kettlebell sport… because… it’s easier.
I totally agree with you it makes no sense to me either. When I questioned it the answer I got back was " we do it just cos we have too!" It's one of the reasons I didn't do the course that and the cost is highway robbery. The basic concept that it's powerlifting with kb I agree with you to and I do think there is a place for both high tension and high volume in one's traing. So I like both sport and hardstyle.
It's a prerequisite to pass the initial cert; so it's thought for people who want to learn and teach kettlebells - and maybe prior haven't done so. It's similar to your experience with your prep for the IKFF cert. "Kettlebell Beginners" have to prep themselves beforehand to pass the cert when the visit one. - Gregory
Except you didn’t do the snatch test. First you didn’t use the hardstyle technique. Second you used tactical hand switches which is not allowed. So you might want to dial those in and give it another go.
As mentioned in the video, it doesn't make sense to use a technique that isn't geared towards efficiency for that test. I far as I'm concerned, it's a rite of passage for the "tough guy" mentality that StrongFirst and RKC is striving for. - Gregory
Ok, but if your attempt was at hardstyle than your technic isn't proper, f.ex you cannot lift your feet from the ground. So you didn't actually pass a snatch test.
Dude. At five minutes and 30 seconds you mentioned yada yada yada… “Which will result in either failing or doing the test with sloppy technique”. I’m not saying it to be mean, but you did that entire test with pretty sloppy technique. In fact, I’m pretty confident if this was an actual live test at a StrongFirsr Certification seminar… You would not have passed. Just saying. I don’t know much about you, this is my first video of you ever watching… So I’m not even sure… Maybe you already are strong first certified… But if you are and you passed with that form… I would be completely flabbergasted and beside myself.
@lebestark-official sure. Powerlifting is Squat Bench and Deadlift performed with a barbell at 1RM in Competition. The movements are all done with maximal tightness (the SF work is NOT done with the same tightness and is completely inappropriate for powerlifting) to the extent that in the deadlift once you get north of 500lbs you have to start pulling the slack out of the bar. I have deadlifted 600lbs raw, no straps, and just a little belt. Nothing done in kettlebell lifting (I know the SF technique as well as GS) is even in the same universe as that and I have done sets of longcycle 2x40kg.
This video makes no sense…. “Here’s how to pass the snatch test; Completely change the rules of the snatch test. Once you take away the most important part of the snatch test (form), it’s easy”. 🙄
I see where you're coming from Brian! I've read back in the day that the Snatch test can be done with whatever technique possible. This seems to have changed! Doesn't change the fact that this test is more a rite of passage than a proper test that makes sense according to the philosophy of RKC or StrongFirst. - Gregory
@@lebe-stark whether or not it fits into the philosophy is a different subject entirely. The portion of the video that doesn’t make sense is that the “secret” to passing the snatch test is to essentially create your own snatch test using a completely different method. It’s akin to saying “the easiest way to get a good 1 mile run time is to run 1/2 a mile”. When you change the rules to suit a purpose, it literally defeats the purpose. Whether or not you agree with the purpose is a different question.
@@brianbelden8771 @Brian Belden I see your point; however your mile analogy doesn't quite cut it. Using a more efficient technique to run the mile is still.. running a mile. Rules for the Snatch test might have changed so I stand corrected if one has to use the HS method only. - Gregory
Hi Greg, will it still be called Russian Kettlebell? Now that everyone is probably politically against Russia. It's a sad situation, just sharing my thoughts not stirring any agendas. Thanks. Happy lifting 🤗👍
I'm the wrong person to ask wether RKC might consider changing their name based on a current political situation. I don't think they will and I don't think they have to. - Gregory
Pavel Tsatsouline broke kettlebells to the West posing in army fatigues with sandbags and barbed wire for props, calling his audience ’comrades’ and using communist imagery...
Well, the name is not "V.Putin Kettlebell" ;) I'm sure the typical Russian citizen really had nothing to do with this situation, unless they voted for Prez Putin in a working democracy. like, we know that all Russians speak like Pavel_T in his intro to Enter the Kettlebell video :D and miraculously has an American accent in all other interviews
Well, makes it a topic to discuss 😀 it's gonna be cast iron bell. This doesn't stop me fom lifting kettlebell anytime soon. Unless Putin himself or anyone tells they will have my bell on their head 😄
Having done and assisted over 20+ certifications with StrongFirst over the last decade. I can tell you the main reasons why people fails is:
-Lack of prep time
-Improper technique
-Lack of strength
There are many people that join with various Kettlebell experience, some beginner (1-2 years) experience some more advance.
RKC1 / SFG1 is an advanced certification not suited for total beginners.
This why it takes about 6-12 months prep to pass.
-Louka
Thanks for sharing your perspective brother which I respect and appreciate! I don’t doubt for second that failing to prep must be the downfall for many.
I myself prepped for both IKFF certs for 5 months - and I remember how I passed the harder one with raw muscle instead of good technique in the end. Because it just wasn’t possible for me to drill down perfect form on my own.
Here is where I see another problem again with many certs; not exclusively reserved to SF or RKC: We expect (at least some) people to prep for a test who are new to kettlebells on their own. A concept I fail to understand the more I learn about and train with kettlebells.
Do you agree (and witness in certs) that for some participants, strict HS form breaks down after they’ve passed a certain amount of reps?
Love having the exchange with you brother; even when we share from different viewpoints! Thanks for stopping by! 💪
- Gregory
People now have the right resources more than ever. Workshops are being taught worldwide. Courses are being taken online. People are alone unless they choose to be. It's now easier more than ever to find a competent coach either online or person.
So for the cert, we expect people to spend the time needed to get "to a certain level" before they tackle this. The hard part is the the snatch test, but also surviving the long 3 days of training almost non-stop.
Definitely form can always break down. Depends on many factors: technical proficiency, strength endurance, speed and power endurance capabilities. The sweet spot is 10 reps .
Greetings from 🇨🇦
💪🏽💪🏽
@@HardstyleKettlebellPro You're most definitely right that the resource-landscape has changed!
Since getting coaching from you, we stick to the 10 rep mentality for all HS-related exercises and this works perfectly! Another reason why I don't understand the Snatch other than testing grit and mental toughness (which is warranted to a certain degree).
Thanks for sharing Louka! Always refreshing to hear from you and hope everything is fine at your end!
- Gregory
I think the point of the RKC Snatch test is to deliberately use the intensity of hardstyle and still make the total reps in time. Using the more "efficient" (read: easier) technique defeats the purpose. Having said that, 5 minutes isn't hard. Do the SSST- 10 minutes/200 reps. At my age (soon to be 57) my test weight is 20kgs. Last attempt at SSST I failed. Only 197 reps. But I'll keep trying.
Did you manage getting 200?
I disagree with your application of the test.
1) StrongFirst teaches the hardstyle technique. You tested with Girevoy Sport style. Comparing apples to oranges there.
2) Based upon the testing standards at SF, you would fail the test due to not meeting the standard - you aren't allowed a double knee bend.
3) The test (in my opinion) is ultimately to determine your power endurance, not solely endurance. They have selected an inefficient modality for a time-period that challenges conventional programming/training (heavy weights, intensity OR high reps, volume).
Those are my thoughts on the topic.
Agree'd
Yeh Snatch test isn't about how efficient you are at snatching. It's a test if you can produce power and maintain intensity over a period of time, like a fight.
Great video. Both agree and disagree (respectfully) with what you’re saying..
Just my 2 cents as an SFG. Ballistics are for power, grinds are for strength. The snatch test is for “heart” or indomitable spirit. Even though on paper the snatch test would make more sense completed with sport style, the inefficient nature of hard style combined with endurance is what makes it challenging. The test isn’t looking to see how easy you can make it, it’s looking to see how hard you can make it. It’s to see if you have the heart to do it.
Not to mention, that to gain your SFG is after 3 days of intense work, so is a test of heart and spirit and your preparation. Your definitely not getting through it without doing the necessary prep.
Very thoughtful analysis, and it's great to hear a courteously articulated critique!
Greg, good video. This is one of my personal goals. Something I have been working on with a hard style kettlebell (24 kg). Not quite there yet at 100, but hoping to get there soon.
Awesome Mat! Let me know once you‘ve crossed the 100, what style you used and how it felt! 💪 Curious to know! - Gregory
I agree that snatch test is an explosive movement yet number of reps require cyclic nature. Having been in RKC/SF community for a long time and assisted/counted snatch tests, consulting a GS coach is not a good idea.
Snatch test requires little to no dorsi flexion in ankle area, hip hinge only, no arching back, planting feet all the way through. Requirement is to do this in Hard Style form and if we see any slightest GS technique, we (the assistants) were to verify that as a No Count. 3 No counts mean test stops there.
The only GS components that can be applied would be economy of grip strength when descending to prevent blisters and bleeding.
Taikei M.
Thanks for sharing your insights! - Gregory
I am not so sure the sports style snatch is allowed in the certification, though. It explicitly states as criteria that „heels, toes and balls of the feet are planted“, which would probably eliminate the foot kick. One should probably check that with a hardstyle coach before changing training styles …
Thanks for sharing! I‘ve heard that any type of Snatch is allowed as long as you reach the rep count. I stand corrected if this is not the case. - Gregory
@@lebe-stark i‘ll tell you end of august, when my certification is over :) ! I‘ll not risk changing my technique (my muscle memory won‘t let me switch easily between styles). But I agree that something like the snatch test hasn‘t occurred till now in my hardstyle training, so I am very intrigued to how that goes. Well, another three months for working up to it, fingers crossed!
You should have read the snatch test standards before making this video. As it is, it’s like comparing apples to oranges.
Using hard style to develop more strength & power helps in general athleticism like MMA, hitting, kicking, throwing, jumping & sprinting. It also helps in KB sport but the different skill of the sport needs much practice & implementation in the specific competition.
The first snatch tests were sport style back in the early 2000’s. I had to do 24kg, 25 reps each hand with one hand switch. That was 2008 in St. Paul.
Your points make sense. I think the reason they use the test seems to be just to screen out people who haven’t gotten comfortable enough with hardstyle to do it over and over, essentially ensuring their soon to be certified instructors know the methods well. I thought it was interesting to see in some of their snatch courses on Strongfirst that there were slight variations in technique for the snatch test vs say AXE training. So I think they do acknowledge your point about strength vs endurance here in their own way.
From the SFG1 Requirements: "The SFG technique standard for the snatch is the technique used for the snatch test."
One could not use the GS style snatch for the test if I interpret that sentence propely. Outside of that one point, I think most of your observations overall are on point.
Something missing though is that the testing requimrents is not just the 100 rep Snatch Test in 5 minutes. I would suspect you would be held to a less than perfect form standard. Especially when you consider elsewhere you must demonstrate 5 perfect snatch reps outside of that 100rep snatch test. Admitedly I have not done (nor do I ever intend to do) the testing for cerification so maybe I'm missing something in my observation.
Thanks for sharing!
So you propose passing a SF/RKC snatchtest with kettlebellsport technique? Obviously It Will not be accepted nor is the effort the same. Maybe you should try prepping for a hardstyle snatchtest with SF/RKC principles and maybe you Will see its not as crazy as you think...
Good point.
I've been training totally on my own without any coach (just some yt videos as support) and eventually beat the snatch test, after quite some time.
But I did it applying classic hard style movements only.
But then I had a new goal. Beating the secret service snatch test! 200reps in 10min with 24kg.
I got myself a coach to handle this challenge. This is where I shifted from hard style to soft style.
I've beaten the ssst 2 or 3 times - you really don't want to do that regularly.
Now the 5min snatch test seems like a cute warm up :)
Thanks for sharing your experience! 💪 - Gregory
I think the intent going into to the Snatch test is not supposed to be about efficiency and surviving your set. It's supposed to be attacked with intensity, not cycling through 100 snatches in an even flow, but delivering each rep like it's supposed to be your last.
I'v definitely been able to maintain intensity and stay aggressive for longer during other workouts ever since I started training for the snatch test, and understanding the hardstyle perspective.
Amazing advice. So just replace hardstyle tecnique with competition technique and hs kettlebell with competition kettlebell, and it will be so much easier.
I have another alternative - just replace 24kg with 16kg kettlebell, and the result will be the same - you'll do 100 reps under 5 min, but you won't pass the test.
Thanks for sharing! You don’t have to switch the kettlebell; just the technique. It‘s not easier but more efficient. Trying to do +100 reps with HS technique is like trying to run a marathon with full speed: It doesn‘t make sense. - Gregory
@@lebe-stark it makes all the sense in the world, it's you who don't get it. Few months of preparing for it did more for my swimming and boxing (specially late rounds) than previous few years of waterpolo/boxing. Amazing power endurance improvement and sports transferability.
@@igordrandic6115 I believe you! I'm not saying kettlebell training doesn't grant results. You can even do an exercise wrong and still get great benefits from it. I'm talking about a biomechancial perspective by detaching my emotions from the philosophy to look at the raw data. - Gregory
@@lebe-stark I'm not talking about kettlebell workout in general, I'm talking speciffically about preparing for, and performing, hardstyle snatch test. Nothing beats it in terms of getting significant improvement in power endurance in (relatively) short period of time. And what makes it work are precisely the factors you use as argumets to say iz makes no sense.
@@igordrandic6115 I would argue, that you would have had similar results with the snatch that's geared towards efficiency. That's the reason I'm saying, it doesn't make any sense to create unnecessary effort. The Snatch in general is a monster of an exercise that yields massive results. - Gregory
Hi Greg.. appreciate all the kettlebell knowledge you share.. However I disagree with you on this one. The snatch test is definitely not for beginners because passing it gives you the certificate to teach under that organization. They wouldn't want a bunch of beginners teaching under their name. When you said it contradicts the goal between endurance and power, it just tells me that you need to have both already to pass said test. Therefore it requires the testee to have put in the time to train and make sure he or she knows enough to get the certification.
Thanks for sharing! Maybe I made a mistake in bringing my thoughts to paper on saying it‘s made for beginners.
Yes, you most definitely need to be have a solid fitness level - which I do think is necessary and a prerequisite. However, there are people who do the SFG/RKC as „Kettlebell Beginners“ right? They do the test immediately after the cert right?
I do get understand that testees need to prep as well; yet there‘s another problem IMO. I need the knowledge first before I can set my sail on being determined on learning something.
In that case, I would say that the different Snatch technique should be elaborated on. 💪😁
- Gregory
Yes I do believe that kettlebell beginners do sign up for the certs. But in my opinion that is also the reason that these certs have a 30% failure rate. If you come unprepared, you will not get certified and cannot teach under them. But the other 70% that do pass are the ones who most likely worked with a coach or on their own to hone their strength, endurance, and technique to become qualified. So in my opinion it still is a great indicator of qualification. Great discussion Greg, thanks for taking the time to reply
Great video and I agree with you on this one. I’ve completed a few different kettlebell certification tests and some of them just seem dated and/or no longer applicable. I’m a corporate technical trainer and when I finish a session with my students I test them on their knowledge of the material in several “real world situation”. I don’t test them on the same situation multiple times. If I see they know the material and can apply it correctly they pass. I feel the snatch test can be applicable as a benchmark, but somewhat unnecessary.
I don't think it's dated, or goes against hardstyle doctrine at all.
All Hardstyle form does is make the swing/snatch/clean as difficult as possible. Nowhere in Hardstyle does it say "don't go for high volume" So doing the test efficiently is what would go against Hardstyle. The goal for hardstyle is to begin with long breaks, that naturally become shorter, until you can maintain perfect form with little to no rest.
From the beginning, the Hardstyle standard for the Swing, is 100 reps in 5 minutes, aiming for 15 seconds of work, and 15 seconds of rest. A step beyond that is the 5 breath standard, where it is so easy to swing 100 times in 5 minutes, that the entire time you are so relaxed that you only need 5 breaths during your 15 seconds of rest. I recently achieved 5 minute standard on 32kg, and now I can swing a 16kg in Hardstyle form for quite a long time. So far 500 swings under 25 minutes is as long as my CNS has been able to handle, even though my muscles and CVS could probably punch out 700 in 35.
The Snatch Test is just that, but even more difficult. More power output, and less rest. People don't fail, because it is wrong, people fail, because it's intentionally Harder than being efficient, because that is the true core of Hardstyle. Sport-Style Performance, with Hardstyle form and weight.
Greg. Long time viewer, first time commenter. I love your videos, but I don’t use the same competition kettlebells you do in your videos. Are there any tips or any differences you can recommend? Thank you!
Thanks for the feedback Matthew! Biggest difference in competition is, that they're all the same size (diameter) no matter the weight. - Gregory
I passed the snatch test to get my SFG I last June. It's not easy for sure. But I'm not some incredible machine or even in what I would consider "great shape." Literally, if I can do it, anyone can. Also I agree with a lot of the comments. Completing the SFG snatch test with sport style technique doesn't make any sense.
Awesome analysis, Gregory.
Please write me this greeting in Swiss German that you say - "Grüezi ...". What is this second word?
Whats the meaning of the thing u say at the start of ur videos idk what it means?
What is the minimum weight that must be used by women in order to pass?
Shawn is an amazing coach...but have you seen his agatsu level 2 cert requirements??? The standards are very high...I am curious about your feedback for the agatsu level 2 requirements.
That Agatsu Level 2 testing seems better achiveable to me than the SFG2, especially if you're well rounded and healthy.
GS Snatch 100 reps @24kg with a single arm switch, 10 pistols, 15 pullups, 15 ring pushups...
VS 1/2 bodyweight military press (48kg for me)
Yeah...I'm a lot closer to the Agatsu L2 test then the SFG2.
@@chriswheeler6838 you forgot double jerk 34kg (35 reps)
@@fitness_arena_mtl7513 yo mean 24kg.. I didn't forget it, I omitted it as I omitted the other stuff. It's just too easy. Same for the SFG2 stuff I omitted, again too easy.
Snatch test seems to be a test of wit more than brawn - you need to be smart in managing your effort and maintaining good technique to pass it.
Still useless to use an inferior technique.
I think “beginner” is relative. Anyone who would entertain doing the snatch test with a 24kg weight… even with a 3 month training program… would not be coming right off the couch.
The hard style snatch is more controled and offeres more resistance to the trajectory of the bell at all stages.
If you can get super good at the hard style snatch over a long duration, there no limit tp what you can do… if you get really good at the soft style snatch, you just get really good at kettlebell sport… because… it’s easier.
For me its lack of access to strongfirst academies and just cost really
They offer great online coaching as well as far as I'm aware of. Search for "Louka Kurcer". - Gregory
I totally agree with you it makes no sense to me either. When I questioned it the answer I got back was " we do it just cos we have too!" It's one of the reasons I didn't do the course that and the cost is highway robbery. The basic concept that it's powerlifting with kb I agree with you to and I do think there is a place for both high tension and high volume in one's traing. So I like both sport and hardstyle.
Thanks for sharing Gilbert! - Gregory
I thought you get disqualified if you don’t use hardstyle technique.
Can you share documented proof? I haven't come across this prerequisite. - Gregory
24kg snatches is for beginners?!?!?!
It's not. The snatch test is a testing standard for both the RKC and strongfirst
It's a prerequisite to pass the initial cert; so it's thought for people who want to learn and teach kettlebells - and maybe prior haven't done so. It's similar to your experience with your prep for the IKFF cert. "Kettlebell Beginners" have to prep themselves beforehand to pass the cert when the visit one. - Gregory
Except you didn’t do the snatch test. First you didn’t use the hardstyle technique. Second you used tactical hand switches which is not allowed. So you might want to dial those in and give it another go.
As mentioned in the video, it doesn't make sense to use a technique that isn't geared towards efficiency for that test. I far as I'm concerned, it's a rite of passage for the "tough guy" mentality that StrongFirst and RKC is striving for. - Gregory
Ok, but if your attempt was at hardstyle than your technic isn't proper, f.ex you cannot lift your feet from the ground. So you didn't actually pass a snatch test.
Using a Hardstyle technique for 100 snatch reps makes as much sense as using a sprinting technique for a marathon.
In my experience you aren't doing a RKC/StrongFirst snatch therefore you didn't do the snatch test.
LOL
I'm not saying what you are doing is wrong I'm just saying that isn't the hardstyle snatch.@@lebe-stark
Blonde girl in the vid is amazing
Dude. At five minutes and 30 seconds you mentioned yada yada yada… “Which will result in either failing or doing the test with sloppy technique”. I’m not saying it to be mean, but you did that entire test with pretty sloppy technique. In fact, I’m pretty confident if this was an actual live test at a StrongFirsr Certification seminar… You would not have passed. Just saying. I don’t know much about you, this is my first video of you ever watching… So I’m not even sure… Maybe you already are strong first certified… But if you are and you passed with that form… I would be completely flabbergasted and beside myself.
The Hardstyle form is overrated and only one small part of the kettlebell sphere.
The comparison between powerlifting and strong first is completely inappropriate and shows almost a complete lack of knowledge of powerlifting
Could you elaborate further? - Gregory
@lebestark-official sure. Powerlifting is Squat Bench and Deadlift performed with a barbell at 1RM in Competition. The movements are all done with maximal tightness (the SF work is NOT done with the same tightness and is completely inappropriate for powerlifting) to the extent that in the deadlift once you get north of 500lbs you have to start pulling the slack out of the bar. I have deadlifted 600lbs raw, no straps, and just a little belt. Nothing done in kettlebell lifting (I know the SF technique as well as GS) is even in the same universe as that and I have done sets of longcycle 2x40kg.
This video makes no sense…. “Here’s how to pass the snatch test; Completely change the rules of the snatch test. Once you take away the most important part of the snatch test (form), it’s easy”. 🙄
I see where you're coming from Brian! I've read back in the day that the Snatch test can be done with whatever technique possible. This seems to have changed!
Doesn't change the fact that this test is more a rite of passage than a proper test that makes sense according to the philosophy of RKC or StrongFirst.
- Gregory
@@lebe-stark whether or not it fits into the philosophy is a different subject entirely.
The portion of the video that doesn’t make sense is that the “secret” to passing the snatch test is to essentially create your own snatch test using a completely different method. It’s akin to saying “the easiest way to get a good 1 mile run time is to run 1/2 a mile”.
When you change the rules to suit a purpose, it literally defeats the purpose. Whether or not you agree with the purpose is a different question.
@@brianbelden8771 @Brian Belden I see your point; however your mile analogy doesn't quite cut it. Using a more efficient technique to run the mile is still.. running a mile.
Rules for the Snatch test might have changed so I stand corrected if one has to use the HS method only. - Gregory
Mr herky jerky snatch!!!!
Hi Greg, will it still be called Russian Kettlebell? Now that everyone is probably politically against Russia. It's a sad situation, just sharing my thoughts not stirring any agendas. Thanks. Happy lifting 🤗👍
It's called a "eastern European kettlebell" now....
I'm the wrong person to ask wether RKC might consider changing their name based on a current political situation. I don't think they will and I don't think they have to. - Gregory
Pavel Tsatsouline broke kettlebells to the West posing in army fatigues with sandbags and barbed wire for props, calling his audience ’comrades’ and using communist imagery...
Well, the name is not "V.Putin Kettlebell" ;) I'm sure the typical Russian citizen really had nothing to do with this situation, unless they voted for Prez Putin in a working democracy. like, we know that all Russians speak like Pavel_T in his intro to Enter the Kettlebell video :D and miraculously has an American accent in all other interviews
Well, makes it a topic to discuss 😀 it's gonna be cast iron bell. This doesn't stop me fom lifting kettlebell anytime soon. Unless Putin himself or anyone tells they will have my bell on their head 😄
And yet Shawn Mozen (and Agatsu) has the 5 min snatch test for their level 2 certification.
Shawn is a "Hybrid", so it's all good.
@@lebe-stark I don't know what he told you, but I guarantee he is not half Vampire and half Werewolf.
@@jasonwelsh417 LOL