Lead Instructor:  Derek Toshner
 Access:  Public   Status:  Active   Course:  $149.00

Master the Snatch, the Tsar of Kettlebell Lifts

An iron back. A grip of steel. Hard charging hips. Explosive legs. Shoulders swelling with muscle. Ruthless endurance. Aggressive fat loss. The hard style snatch does it all.

WARNING: Kettlebell swing and get-up proficiency are prerequisite. Achieve it through Kettlebell Simple & Sinister online course, then take on the snatch.

Since we introduced this exercise to the West over two decades ago, we have refined it to the nth degree. In this course Derek Toshner, StrongFirst Certified Master Instructor, 14x Tactical Strength Challenge champion, and an all-around super athlete will teach you:

  • Totally updated fast track sequence to snatch mastery
  • Mobility drills for an effortless lockout
  • Two types of grip for maximal performance and skin protection
  • Sophisticated breathing strategies—when snatching and when resting
  • The best “same but different” snatch variations
  • Old-time strongmen’s favorite snatches: dead, hang, power, muscle, split
  • Strategies for optimizing performance in different events
  • 10 best-in-class training plans:
  • 3 progressively more challenging beginner programs powered by A+A and specialized variety to accelerate skill acquisition while building muscle, power, and capacity
  • 3 Strong Endurance™ intermediate plans for outdoor adventures and SFG cert preparation (2 out the 3 plans build muscle; all burn fat)
  • 4 advanced plans for ruthless endurance for combat sports, Tactical Strength Challenge, and Secret Service Snatch Test
This course includes a downloadable manual covering a summary of the most important technical points, programming, peaking, and testing. When you have the course in your library, the manual is accessible in several places including under the "My Files" tab in the Dashboard.

Course Lessons (14)

Part of Course

Module 1: Intro

Hail the Tsar.

Meet the Machine.
Part of Course

Module 2: Ready to Snatch

A state-of-the art mobility sequence.

Get loose and ready to rumble.
Part of Course

Module 3: The Clean

A snatch is a clean that ends overhead.

Lay a foundation for a perfect snatch.
Part of Course

Module 4: The Military Press

Because strong presses make confident snatches.
Part of Course

Module 5: The Reverse Half Snatch & the Half Snatch

In addition to accelerating your skill development, these cool drills will add muscle to your shoulders and upper back thanks to a unique type of loading.

Next, behold the magic of the next generation of snatch technique and instruction…
Part of Course

Module 6: At Last: The Snatch

…A “trampoline” launch… A new way to tame the arc… Subtleties of an effortless lockout… Free arm action for speed… Breathe like a machine… Pace like a pro… Put it all together… Avoid common mistakes… Follow along and reap ...
Part of Course

Module 7: Three Types of Grips

There is more than one way to grip the bell when snatching.

Which one is right for you?
Part of Course

Module 8: Hand Care

Boring as an oil change on a car—and just as essential.
Part of Course

Module 9: Breathing & Recovery

Amp your performance with sophisticated breathing techniques: Match the breathing intensity to the snatch intensity… 30/60/90 drill… Double the number of breaths per rep—while staying hard style… Recovery breathing, standard and emergency…
Part of Course

Module 10: The A+A/AXE and Q&D Snatches

A snatch is a snatch—but the timing and some other variables will change when you are orchestrating different metabolic events and adaptations.

Pay attention to the technique differences between A+A/AXE and Q&D snatches to get a total package of “what-the-hell effec...
Part of Course

Module 11: The SFG Snatch Test

A complete guide to turning a grueling StrongFirst certified kettlebell instructor test into a walk in the park.

Techniques, tactics, planning, mistakes to avoid, and how to stay cool as a cucumber.

Module 12: The Tactical Strength Challenge Snatch

Putting up insane numbers in 5min demands a special high speed technique and a unique blend of toughness and relaxation.

Let a 14x TSC champion give you the exact blueprint to success.
Part of Course

Module 13: Conclusion

May you snatch fast and live long.
Part of Course

Bonus Module: Advanced Snatch Variations

When you are ready to venture into old-time strongmen’s territory: Dead muscle snatch… Dead power snatch… Power snatch variations… Hang snatch… Split snatch… Secrets of heavy snatching… Lethal grace shall be your reward.

Course Specs

Course Goals

  1. Build a mobility, stability, and strength foundation for safe and effective snatching.
  2. Develop a competent snatch technique…
  3. …then polish it to perfection.
  4. Discover pro breathing techniques for amplifying power or going the distance.
  5. Customize your snatch skills for one rep power, extreme adventures, or anything in between.
  6. Learn 7 most effective snatch variations.
  7. Follow 10 best-in-class training plans, from beginner to advanced, in the downloadable manual.
  8. Develop extreme all-around fitness.

Test Your Knowledge

There are not currently any tests related to this course.

Lead Instructor

Derek Toshner

StrongFirst Certified Master Instructor

Derek Toshner is a StrongFirst Certified Master Instructor. He also has his degree in Exercise Science and is a Certified Personal Trainer through the National Academy of Sports Medicine. Derek is a former track athlete, having run at the USA Olympic Team & USA World Team Trials in the 400m hurdles, as well as earning ten All-American honors (five being national titles) in college. He has won the Tactical Strength Challenge 14 times and has coached more individual winners than he has personally won.