Tips for one arm numbers

[Simon]

Hey,

I'm getting to the point where I can happily snatch for 10 mins with my 16kg. But I get the burn so quickly that I have to change hands after 40s once I have gotten into the rhythm.

I'm guessing that I just have to go back to shorter times and work on not changing hands.

Any tips to really start getting longer times with one hand?

Thanks!
Simon

[jd]

Hi Simon

Im in the same boat.

Ive started doing some bottoms up cleans and some club bell swings to improve grip endurance.

If youre not already you really need to focus on throwing the kettlebell across your palm, so that it makes no contact with calluses, and then catching it in the fingers. I have taken a step back in weight with this exercise to a 12 just to get the groove down

I am also finding that swings to overhead lockout and then 180 degree turn is also hitting my grip nicely

If financially viable i also feel a pro grade bell is a must

Im putting up a series of videos on youtube that i took at the Vasily Ginko workshop that teach the snatch. Check out dousey's channel.

[Simon]

cheers. those vids are definitely helpful.

[Emily]

Hi Simon,

you can also try things like farmer's holds, heavy timed swing and hanging from a chin up bar by your fingers to help with grip endurance/finger strength. Just be careful to stop before failure, so work at about 80%

Emily

[kbellguy]

Hi

Same as Emily, I have found heavy 1 arm swings great (32 to 48), GS grip style, for time not reps. Alternate heavy one arm GS swings with you snatch sets. this method also saves hands a lot ie rips, pinches. You will find that this will greatly improve you snatches and overall grip strength, treat it as a partial snatch!

Heavy farmers walks for time and distance as well ie double 32's to 56's the heavier the better as far as grip goes.

Hang for time off a chin up bar 6 or so sets of 30 seconds to 3 minutes.


cheers

Mat

[Simon]

Awesome

Thanks guys. I will look into buying something simple that I can hang off for chins.