The Nietzsche is a simple Kettlebell Combination exercise of Snatch, Turkish Get-up and Swing. While most experienced Gireviks have stumbled upon this combo I think it has some unique properties worth exploring further. Let’s start by defining the task:
172 Target Audience: Experienced Kettlebell Users. Type of Workout: Foundational Technique Fatigue-proofing/Intense Short Practice Session Workout Breakdown: Snatch/Get-up/Swing Combo Directions: 1. Left Hand Kettlebell Snatch… 2. Descend through the Turkish Get-up until you are on your back… 3. Immediately begin your ascent… 4. Once locked-out overhead… 5. Perform the down-swing of a left snatch… 6. On the upswing, Transfer (DARC) Swing to your right hand… 7. Backswing and Snatch the bell with the right…. 8. Repeat until stronger. Specifics: • Duration: A 5-10 minute session is ideal for most. • Load: Snatch Test bell. • Pace: Controlled smooth through the TGU portion and sharp and crisp through the swing and snatch. • Prerequisite: Experience enough with the component drills that failing form can be noted. Patience and determination are needed to attend to technique detail and fatigue manage- ment. • Programming: Anytime. Can serve as a great session during a back-off week. Additionally, it would be hard to argue that three weeks of near daily sessions wouldn’t hone your Fundamental RKC Skills before moving to a targeted plan. It is important to remember the Kettlebell does not hit the deck until the session is done! The body is under constant changing load throughout the action and must shift from grind to ballistic mode athletically. This is where the fatigue-proofing technique benefit comes in. The Girevik must contend with a constant changing internal environment and mange his/her fatigue well. The work starts easy AND gets harder easy. This is where the real benefit/work lies. Control must be used and technique must be owned.
173 I have found this drill is self-correcting for those who have a tendency to rush through the steps of a TGU. A point should be made to find and hold each step of the TGU and control that por- tion before “ratcheting up” to the next step. If they continue to rush then fatigue will crush them by minute five. The ballistic portion of the drill is an assessment of a Girevik’s ability to control and direct the energy of the bell. In my mind, this “hip volume” control is present on some level in all athletic movement. Why not train it intentionally? When communicating about Kettlebell workouts it is hard to not mention variations. Some obvious and fun variations include: • 9 Transfer Swings before Snatching. • Overhead walks (If environment allows) • In group work, everyone must be standing before Ballistic Portion. • Change in Kettlebell size…always a good idea, but personally I have noticed a sweet spot for most where too light leads to weak Snatches and too heavy compromises TGU integrity.
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- Fall '19
- strength training, Physical exercise, Kettlebell, kettlebells, Senior RKC, Master RKC