“Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” Ecclesiastes 4:12
Drill 3
- Select three different sized kettlebells (i.e. 32kg, 24kg, 16kg).
- Place them in a row, five feet apart, in descending order (i.e. biggest to smallest).
- This is a three-part drill. Each part is one minute in duration.
- Repeat for three rounds (9 minutes total). There are no breaks.
Part 1: Begin with the heaviest kettlebell
- Perform one: 1-Arm High-Pull, then Snatch combo with the left arm. (Figures 1 – 4)
- DARC Swing, switching KB to right hand. (Figure 5)
- Perform one: 1-Arm High-Pull, then Snatch combo with right arm.
- DARC Swing switching KB to left hand.
- Repeat sequence for one minute.
 Figure 1 |
 Figure 2 |
 Figure 3 |
Part 2: Immediately pick up the medium-sized kettlebell
- Perform one: Snatch with the left arm. (Figure 4)
- H2H Flip the kettlebell catching it by the handle with your right hand. (Figure 6)
- Perform one: Snatch with your right arm.
- H2H Flip the Kettlebell catching it by the handle with your left hand.
- Repeat sequence for one minute.
 Figure 4 |
 Figure 5 |
 Figure 6 |
Part 3: Immediately pick up the smallest kettlebell
- Perform one: Snatch with the left arm. (Figure 4)
- H2H Flip w/2-taps (i.e. during rotation), catching it by the handle with your right hand. (Figure 6)
- Perform one: Snatch with the right arm.
- H2H Flip w/2-taps, (i.e. during rotation) catching it by the handle with your left hand.
- Repeat sequence for one minute
Repeat all three parts, three times (3x) for a total of 9 minutes.
I recommend taking a couple of minutes to warm up prior to this routine. Joint mobility and/or a few snatches and swings with the light and medium kettlebell will suffice. Keep the warm up to the minimum, save your energy because you’re going to need it.
Note: If your form starts to deteriorate before your time is done, guess what? You’re done! If you can’t perform the drill with crisp, perfect technique, then immediately stop what you are doing and recover until you can; it’s that simple. Life is hard enough…but it’s even harder if you’re stupid.
When in doubt, remember the Tactical Athlete Motto: “If you’re gonna be stupid, then you better be tough.”
Train Hard – Stay Safe,
Jeff Martone, Senior RKC & Tactical Strength Instructor