Kettlebell Snatch: From First Rep to High-Volume Sets

The snatch is the hardest thing you can do with one kettlebell, and that's exactly why it works for fat loss. It's a full-body movement that drives your heart rate up fast and keeps it there. Short and heavy, it's anaerobic. Long and steady, it's aerobic. Either way you're using your whole body against a load, which is why it burns more than steady-state cardio in the same time.

There's a catch, and it's why most people give up on it. Done wrong, the snatch tears your hands open and bruises your wrists. You can't train for fat loss on an exercise you can only do once a week while your palms heal.

So this course does two things: teaches you to snatch without destroying your hands, and shows you how to program it for the result you actually want.

Two paths through the course

Some people want to start snatching this week. Others want to understand the movement completely before they load it. This course is built for both.

• The fast path — a focused section that gets you snatching correctly, without the detail

• The deep path — the snatch broken down across 21 days, one piece at a time

Take whichever suits you. Start fast and come back for the depth later if you want.

What you'll learn

• How to hold and rotate the bell so you don't rip your hands or bruise your wrists

• The full snatch technique, broken into its component parts

• Multiple snatch variations, and when each one is worth using

• How to program the snatch specifically for fat loss, including interval structures

• How to program it for conditioning and for volume

• Enough programming knowledge to build your own sessions rather than following mine forever

What's included

• Snatch workouts you can start using immediately

• Optional tasks and self-assessments

• Q&A access to ask me directly about anything in the course

Who this is for

Beginners who have never snatched. Lifters who snatch already but keep tearing their hands. Anyone who wants a foundation solid enough to train toward kettlebell sport later.

You need one kettlebell and somewhere with enough overhead clearance. That's it.

Why the snatch specifically

• Cardio and strength in the same movement

• Serious calorie burn per minute

• Power and full-body coordination

• Muscular and cardiovascular endurance

• Mental toughness, because it demands it

It's called the king of kettlebell exercises for a reason.

About me

Two decades of kettlebell coaching. I've snatched 10 minutes unbroken with a single hand switch, and 532 reps unbroken in 30 minutes. Certifications include StrongFirst, IKFF Certified Kettlebell Teacher, Russian Girevoy Sport Institute Kettlebell Coach, Kettlebell Sport Rank 2, CrossFit Level 1 Trainer, and BJJ Purple Belt. Owner of Cavemantraining. Featured in four issues of Iron Man magazine.

Feedback from students of our coached Snatch Camp program.

I adore kettlebells, therefore, my research led me to Cavemantraining. Watching the videos where Taco and Anna demonstrate the exercises opened up a new view of training with the Kettlebell. Then the Snatch camp started where in 21 days we should learn how to properly perform an exercise Snatch.

The snatch exercise was parsed into atoms and molecules. The videos Taco demonstrated were extensive and detailed. We were just supposed to practice on instructions. I've really been skeptical so far regarding the courses that are being held online. Now I'm sure a beginner who just met with Kettlebell could learn how to perform the snatch exercise.

I liked the feedback on our videos, which was sincere, professional, detailed and easily comprehensible.

Vjekoslava Petroci Fićković

I've had a set of kettlebells for 10 years now, all from Russia, brought to me by a friend. I've used them mainly for swings until a few months back. Then I came across Cavemantraining, and it was like the moment that the world changed from black and white into color in the Wizard of Oz.

The snatch course is the first time I've been properly trained in kettlebell technique, and as many of you already know, Taco brings a dedicated and humble expertise to the task. What I did not anticipate is how effective his format is.

Here's how it works. Taco demonstrates a portion of the snatch. Then you practice it, video yourself doing it, and upload it to the snatch camp group. It takes a bit of courage and a bit of time, but this feedback loop is very valuable.

First, you see yourself through the video and wonder how Taco makes it look so easy. Then you see others struggling to master the sequence just like you are. And then Taco will leave a suggestion or comment on each video. I found Taco Fleur's feedback to each participant to be very insightful, consistently picking up on small details that make a big difference. I learned from everyone.

It's weird, but there's a sort of thrill, a deep satisfaction, that comes with executing a kettlebell exercise well ... especially the snatch because it is such a full body movement.

Nando Deva

Cavemantraining with Taco Fleur. As a few others have given praise for the snatch course just now wrapping up, I overwhelmingly agree with all sentiments and thanks.

Results? I entered the course unable to snatch without gloves and had an overall lack of confidence in the skill. Now I can snatch for volume (100+ reps) and weight (36kg and 32kg below). I can train every day and not worry about recovery from tearing.

But results don’t do the journey justice. Over the course of the camp. My fellow students and myself were guided by Taco’s incredible wealth of knowledge - his guidance was thorough, step by step progressions to help us reach our ultimate goals. Form, safety, and fun.

I can’t overstate how impressed I was with the personal feedback during the course. Taco gave us each very detailed feedback the day we posted videos that were honest and easy to respond to. This process of videoing my technique coupled with Taco's feedback accelerated my development incredibly. For the price of a couple of PT training sessions with some young inexperienced protein shake drinking yonko, you could receive personalized feedback by one of the worlds best.

Finally. It was a pleasure to socialize with like-minded people from around the world. Like Nando Deva I will miss this crew and hope to stay in touch as we all continue to play with the bells.

Looking forward to future courses. Much love.

Justin Feiereisel Barnett

Anyone thinking about joining Taco Fleur, for his Snatch Camp by Cavemantraining, do it. I wasn’t sure, didn’t know what to expect, and didn’t know if it’d be for me. After thinking about it for a while, I decided to join in, paid my money, followed the program, and couldn’t be happier.

I was fairly new to kettlebell training, but was also doing a few things wrong, without even knowing it. I wouldn’t have progressed properly, by just watching training videos, and swinging kettlebells. Taco Fleur is able to point out what you’re doing right, what you’re doing wrong, and how to progress properly. I know I’m no kettlebell professional, but I now know enough to train hard without tearing myself up.

This really is an awesome value for money. Anyone interested in getting into kettlebell training, or anyone that is having any issues with their snatch, should do this course.

Thank you Taco Fleur, for your patience, great advice, and an excellent training course.

Shane Hansen

About me

I have snatched 10 minutes unbroken with only one hand switch, snatched 532 reps unbroken in 30 minutes, and so much more. My qualifications are as follows.

Cavemantraining Certified, IKFF Certified Kettlebell Teacher, Kettlebell Sport Rank 2, Russian Girevoy Sport Institute Kettlebell Coach, CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettlebells Level 2 Trainer, Kettlebell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more. Owner of Cavemantraining, World Kettlebell Community, and Kettlebell Training Education. Featured in 4 issues of the Iron Man magazine.

Important Notice

I would like to be upfront and tell you about the audio/video in one of the 20+ videos, it's not good quality, it's good enough to hear/see the instructions but it's not top notch high end video production and has noise plus echo. I want to make this clear to you before you purchase the course. If you believe you might leave a negative review because of the audio/video then please do not purchase this course.

Please note that our Udemy courses provide you with knowledge, and in some cases allow you to obtain a certificate of participation. These courses are not the same as the ones offered on our website. The courses on our website include coaching, assessments, exams, additional books (in some cases), and certification, all aimed at trainers or kettlebell enthusiasts that are serious about their education.