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Adding snatches to DFW

JocketRiot

First Post
Hi all I really like Geoff Neuperts Dry Fighting Weight program it’s really caused me to fall in love with kettlebells but I was wondering if there was a way to add snatches into the program.

Thanks
 
I would add them after one of the "lighter" days. I think thats Wednesday if you are doing MWF.
 
JocketRiot said:
Hi all I really like Geoff Neuperts Dry Fighting Weight program it’s really caused me to fall in love with kettlebells but I was wondering if there was a way to add snatches into the program.

Thanks
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I have done DFW twice through, and on the first go through I tried some swings on off days, but quickly found it was too much. Swapped it out for 2 very easy Z2 runs which felt much better additions. It's a hard program, I don't think there's much need to add anything like snatches or swings if you do it as suggested with the right weight KBs.
 
I really like DFW, too. Personally, I wouldn’t try adding snatches to it because then it isn’t DFW.

I never tried Maximorum, but sounds like that program checks the boxes you are looking for and has plenty of people endorsing all of the results from another great @Geoff Neupert program!
 
JocketRiot said:
Hi all I really like Geoff Neuperts Dry Fighting Weight program it’s really caused me to fall in love with kettlebells but I was wondering if there was a way to add snatches into the program.

Thanks
Click to expand...
I would start with one AXE-style session on one of your off days for 10-20 minutes of 4, 5, or 6 Snatches per minute (alternating arms each minute).

Do that for a couple weeks before increasing.
 
Mark Limbaga said:
Two options

1. Low volume (40-60 total) as warmup
2. On off days .

My question is also how much experience do you have with kettlebells and what size bells are you using for DFW?
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Not terribly much experience. I’m currently half way through doing DFW for the second time and it’s the first program i’ve ever run. I’m using a 35lb bell that I purchased 2 1/2months ago to do DFW. So i guess all in all about 3 - 3 1/2 months.
 
mightstone2k said:
Or you could just do Maximorum. It has two training days: one is DCP+DFSQ and the other is snatches. No need to fiddle with one program when another program does exactly what you want.
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That’s true id very much like to purchase it and plan on doing so soon but money is a little tight atm and it’s $70.

I think perhaps the best thing rn is to just wait to purchase it instead of messing with what i’m currently doing which has really be working well and i’ve noticed significant changes to my strength and muscle tone. I think DFW has just gotten me really excited about kettlebells and now i’m getting a little ahead of my self.
 
JocketRiot said:
That’s true id very much like to purchase it and plan on doing so soon but money is a little tight atm and it’s $70.

I think perhaps the best thing rn is to just wait to purchase it instead of messing with what i’m currently doing which has really be working well and i’ve noticed significant changes to my strength and muscle tone. I think DFW has just gotten me really excited about kettlebells and now i’m getting a little ahead of my self.
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In my humble opinion, it seems it might be best to stick with what you are doing for now if it's working for you and save a little bit each month towards Maximorum. You could also get some more mileage out of your 35 lb bell my alternating DFW with Simple & Sinister (S&S) just in case you start getting worn out by the C&P. In my experience, if I do a lot of C&P for months on end, I will get some elbow or shoulder discomfort.

I would recommend trying out some snatches or high pulls on the side. Treat it as an accessory or a practice. Just practice a few each session at the beginning or end just to get the hang of the movement for a while. That way you can dial in your technique for when you are able to save up for Maximorum.

Personally this is what I have been doing myself. I am almost finished with another run through of DFW (starting week 4 today) and plan to run an endurance focused block next where I am going to use the Kettlebell Strongfirst (KBSF) swing and TGU plan alongside my LISS training.
 
Reddit has a DFW Remix that you could sub swings for snatches on. I think you would be fine for four weeks, because it’s only four weeks.

But long term, that would wreck my elbows.
 
BillSteamshovel said:
That's interesting, are snatches generally considered to cause elbow problems. I only do them now and then for interest , but would like to do a snatch program one day.
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Snatches are fine and don't wreck elbows. It can be easy to over-stress the elbows if you start doing a lot at the same time - like cleans, and snatches, and pull-ups, no days off, etc. If you look at DFW Remix (I had to look it up), on off days from DFW they add 200 swings and 10 hard sets of pull-ups or rows.

You CAN do things like this without killing your elbows.
 
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