Thursday, January 17, 2008


While I was driving this week I had plenty of time for deep thoughts. One of the thoughts that came across my mind was about doing the RKC snatch test. When I went to my cert, I remember being nervous as hell waiting my turn. I was more than ready I had done 50/50 before the cert so it should be no problem, so why was I so nervous? Well I watched two people before me drop the bell because they were putting the death grip on it. That got me going, DON"T DROP THE BELL!!!

Here is what I have seen during my assisting and Team Leading duties. There are many reasons that people fail the snatch test.
1. they haven't read the rules and think they can switch, put the bell down and rest whenever they want.

2. they over grip the bell and their grip fails

3. they stop using their hips, instead they pull the bell to the top with their arm and shoulder. The result, they fail because their shoulders give out .

The keys to the snatch test are the following
1. hips, the stronger the hip drive the easier the snatch.
2. rest at the top and breath
3. take your time
4. don't over grip the bell
5. just because you are breathing hard doesn't mean you are going to die, breath later
6. remember you only have one hand switch
7. once you pick the bell up you can't put it down until your done
8. HIPS!!!!!!!!!!!!


Mark Reifkind said...

"just cause you are breathing hard doesnt mean you are going to die." love it
hey doug, we should share a room at the danish cert.I will be getting into copenhagan wednesday afternoon and leaving monday morning. the rooms expensive now too with the dollar in the toilet. wheres Bill Willie staying?
lets talk soon.

BJ Bliffert said...

"You mean I can't change hands every ten reps?"

Never ceases to to amaze me.


Molly Z. said...

Hey Doug- So happy to hear that you made it to Cali.! We miss you in Medina already, but the weather is cold as hell so be glad your there. I had the pleasure of training your teacher group and Sally S. for the first time this week-WOW, no pressure there!! Some really big shoes to fill and I think with time, all will work out. I thank you for the opportunity of training under you and cherish all I have learned from you!! You introduced me to KB over 1 year ago, and I am so greatful for that. My goal is to not get knocked up long enough to take the RKC in September 2008! (ha) I know you will be there and I look forward to that!
Miss you- kick some butt on the beach!

Molly Z.

Anonymous said...

Hips first, hips last.
And the death grip..definitley a HUGE factor to work on but is way underestimated.
I was way nervous for my test, too! Ah, the good ole days :)

Doug Nepodal RKC TL said...

Molly, I wouldn't have you train them if i had any doubts. Do your thing they are your clients now. You better be there in September! What a blast that is going to be.

Doug Nepodal RKC TL said...

Do you think they don't read the rules or that they are freaked out?

Doug Nepodal RKC TL said...

now when I look back at it that was one of the easier things we did at the cert.