Which is BETTER? The Kettlebell Snatch or the Kettlebell Clean and Press?
- Geoff Neupert
- Aug 1
- 3 min read
“Kettlebell MAXIMORUM” -
‘THE GIANT’ -
“The King-Sized Killer” -
I’ve been getting more questions lately about alternating between the Snatch and the Clean + Press in training cycles.
One of the common concerns is losing pressing strength by switching to “Snatch Only” programming.
It sets up the question either consciously or subconsciously -
“Which is better - the Snatch or the Clean + Press?”
Better for what is really the true question.
So, before you feel any sort of pressure to make a decision between the two, here’s why I like using the two:
SNATCH
(By default, I’m talking about the single KB version)
[+] Great for training power production - found in almost every sport worth participating in
[+] Great for improving “conditioning” and cardiovascular fitness - so it improves performance and health
[+] Great for ripping off body fat
[+] Great for training the “Outer Unit” of your core
[+] Great for making your posterior chain - glutes, hamstrings, and calves - stronger
[+] Great for strengthening your grip
[+] Great for making your upper back (traps) stronger
And the Snatch has even been known for -
[+] Building bigger biceps
[+] Making your Press stronger
Speaking of…
THE CLEAN + PRESS
The Single Clean + Press
Does almost all that the Snatch does, and more, including:
[+] Strengthens the triceps and shoulders directly
[+] Builds muscle on the triceps and shoulders directly
Plus, for some, it “patterns” the Snatch, which is valuable all on its own.
The Double Clean + Press
… Is my favorite Clean + Press.
And that’s because of the “systemic overload” -
Which means it’s more demanding on your body than the single version because you’re using more weight (in most cases).
And that means you -
[+] Get stronger faster
[+] Grow more muscle faster
And for some, depending on the rep ranges used, you…
[+] Burn fat faster
So I don’t really look at one as better than the other. They’re different tools in the same box.
How do you program them?
Again, that’s a question I’ve been getting a lot lately.
A lot of guys report great results alternating cycles of the two.
For example, 4 weeks of ‘THE GIANT’ alternated with 3 weeks of KSK.
Works great.
Here’s what “@JamesPTA” said (Check video)
But you don’t have to alternate cycles if you don’t want to, which is kinda an “either / or” approach.
You can combine the two in the same training cycle and reap the rewards of using both - which I tend to prefer more, because I’m an “and / both” type of guy.
That’s what you’ll find in Kettlebell MAXIMORUM.
You’ll perform the Snatch and the Double Clean + Press twice a week, using a “light-heavy” approach.
It’s 2x 6-week phases, for 12 weeks total.
In Phase 1, you’ll train for Power and Maximum Strength.
In Phase 2, you’ll train for Power Endurance and Strength-Endurance.
I think Brandon said it well (Check video)
And if you want to focus on your Clean + Press or Snatch only?
I’ll also leave links to ‘THE GIANT’ Clean + Press Strength & Conditioning program and “The King-Sized Killer” Snatch program below too.
Stay Strong,
Geoff
P.S. If you want to “level up” your “GAINZ”...
I STRONGLY recommend you learn how to Clean + Press and Snatch if you haven’t already.
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