Swing to Snatch
Six weeks from a hard swing to a real snatch. Three days a week, one bell, finished overhead.
- Weeks
- 3 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
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Shoulders · Abdominals · Hamstrings · Middle back · Quadriceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
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. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Swing to Snatch” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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