Monday, August 2, 2010

How To Pass The 5 Minute Snatch Test

The RKC snatch test has gone through a few evolutions over the years. Originally RKC candidates were allowed one hand switch, depending upon the candidates' weight they had a specific number of reps to complete with NO time limit.

Then the Snatch test changed to one snatch for every Kg of body weight with a max of 100 reps, a 5min time limit was imposed but multiple hand switches was allowed. One could even set the bell down and have a smoke as long as they hit their required reps in 5 min.

The 3rd evolution and current Snatch test is all candidates must complete 100 reps in 5 min. Here are the rules

For myself and for most of the people I train grip seems to be the big factor in putting up solid snatch numbers. So lets start by taking grip out of the equation. I am a big fan of the SAID principle (Specific Adaptation to Imposed Demand) in training. If you want to increase your grip strength for snatching the 24kg then snatch the 24Kg.

Read the rest of this article here

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