Swing to Snatch
Six weeks from a hard swing to a real snatch. Three days a week, one bell, finished overhead.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Advanced
- Gear
- One kettlebell you can press for five, floor space and headroom to lock it out overhead. A lighter bell for the first two weeks helps.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Snatch Day
- One-Arm Kettlebell Snatch 5 × 5 each
- Goblet Squat 3 × 10
- Kettlebell Windmill 2 × 3 each
One unbroken pull: hike, snap the hips, and punch through at the top so the bell rolls quietly onto the forearm. If it bangs, it was a swing with an argument at the end.
Day 2 Swing Day
- One-Arm Kettlebell Swing 5 × 10 each
- Kettlebell Push Press 4 × 5 each
- Single-Leg Deadlift 3 × 8 each
- Side Plank 2 × 30 sec each side
Swings today are the training, not the warm-up: every set snaps. Two minutes between sets and take all of it.
Day 3 Volume Day
- Turkish Get-up 2 × 1 each
- One-Arm Kettlebell Snatch 8 × 3 each
- One-Arm Kettlebell Row 3 × 8 each
Threes, then put it down. The set ends while the reps are still crisp — the count grows week to week, the sloppiness never does.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.