Let’s get this right out in the open. One of the things that drives the most fear into people’s hearts is the Snatch Test. It’s famous throughout the fitness industry for being hard and a real tough challenge.

It could just be me, but that’s one of the things I like the most about the RKC – it’s tough and challenging. It’s also not a beginner event. Those who pass the RKC are amongst the most able kettlebell instructors in the world. In Australia RKCs are starting to dominate their local competition simply by being much, much better at their jobs – and it’s all down to the training and preparation needed to pass.

There are two basic options for the Snatch Test – male or female. In both cases the goal is 100 repetitions within five minutes, changing hands as many times as required. Here are the rules –

Men over 60kg will use the 24kg bell. Under 60kg may use the 20kg. (If over 50 years old you may use the 20kg too).

Women over 56kg use a 16kg bell, under a 12kg. (If over 50 years old you may use a 12kg as well).

The bell is started from between the legs and brought up to overhead lockout in one uninterrupted motion. The trainee must be motionless with arm locked out vertically before the rep is counted. Once it has been counted the bell is then returned between the legs in one uninterrupted motion.

• If the bell is brought outside the body or to the shoulder it is a no count.
• If the kettlebell is pressed out it is a no count.
• If you use the non-working hand to assist the bell on its path it is a no count.
• If the non-working arm is placed on the leg during a rep it is a no count.
• If the snatch is not finished with the arm vertical, bicep in line with ear, it is a no count.
• If you have more than three no counts during your attempt you are “fouled out” and will need to retake the test portion at a later date.
• You may use chalk on the hands at the beginning of the test only, no re-chalking during the test is allowed.

If you lose control of the bell at any time the test is over. However, the bell may be placed on the ground at any point provided you do not lose control of it or perform any of the “no count” infringements. You may swing the bell to change hands or in between reps as many times as you want.

On first glimpse, this looks foreboding. It’s quite common that when people come to the RKC this is the thing they fear the most. In its current position as the final test prior to the Grad Workout it is probably less hair raising than previously when it was immediately after the instructor introductions on Day 1.

Before I go any further I just want to add something that is purely personal opinion only –

If you are a female and you are trying to lose weight so you can test with a 12kg bell you are likely in the wrong place. The RKC is a School of Strength, not of dieting. With the right, sensible preparation and training you will find that accomplishing the Snatch test with a 16kg is not that difficult. By the time you feel ready to tackle the RKC even a very conservative training plan should have you accomplish it within three months.

Here’s my basic guideline for RKC Snatch Test success:

Build strength and technique slowly. In Enter the Kettlebell Pavel warns that in your first year of kettlebell training you don’t need to snatch much. In his iconic Rites of Passage program from within the book he only advocates snatching once per week, and at 60% your maximum effort at that. Eventually make your way to snatching the goal sized bell (24kg or 16kg most likely).

When you can safely and easily perform sets of 5 reps on each hand you are ready to begin the real training.

Twice per week do the following –

Begin with 5 sets of 5/5 on the minute. Do 5 snatches left, 5 right then rest for the remained of the minute (likely around 30 seconds).

Build this up to 5 x 6/6 the following week adding a rep each week until you have accomplished at least 5 x 8/8.

When you can do 5 x 8/8 add a round each week until you can get at 10 x 8/8 (giving you 160 total snatches with your goal bell in 10 minutes). At this stage you have more than enough strength and fitness to perform the snatch test. (13 weeks to this point if you do it as written).

Once the final step is completed I usually advocate that the 10 x 8/8 is done once per week and the other day be a day of 5-10 x 10-20 reps per hand with no time limit. Just easy, longer sets of snatches. Think of this as the snatch equivalent of long slow miles to build the legs for running.

I’m not going to lie and say the Snatch Test is easy or fun – it’s always hard. Like running a mile as fast as you can. You know you can do it, but it’s going to hurt while you’re doing it. However, the pain is short and being an RKC is forever (well, two years at least), so you pick which one is more important to you.