Tactical Snatch + Tactical Cycle
OTM Double Kettlebell Complexes
When I set out to start StrengthAxis, I aimed to add meaningful contributions to the world of Hardstyle Kettlebell Training. I’ve sought to work within the standards of StrongFirst while innovating high-output chains, complexes, and programming.
I’m a believer in minimum effective dose (MED) training. I only program movements that offer functional carryover to power, strength, and conditioning without the burden of superfluous volume or intensity. StrengthAxis focuses on peak precision.
In this post, I relay the Tactical Snatch and the Tactical Cycle. These complexes offer high power demands with a sprinkling of finesse. I have chosen movements which cover broad human movement patterns and can be performed standalone in a session.
Although foreign to some, a training session can feature just one exercise. In doing so, we provide ample practice to the unique lift while saving valuable time for life’s demands. I’ve made it a goal to promote these MED values. After all, they work.
John Parker
April 28, 2025
Minimalism
I’ve had tremendous success in applying constraints to my training: duration, exercise selection, load selection, etc. But why would anyone want to be limited? Less can be more. Kettlebells offer the perfect medium for producing sustainable results.
For someone with a humble home gym; consisting of a pull up bar and a few kettlebells, they are free to maximize their expression of strength and movement without the burden of choice. Let me explain my reasoning for this approach.
In 2018 I experienced burnout. I had overtrained my body to the point of depression, lethargy, and ambivalence. I tasked myself to maintaining my craft with two 24kg kettlebells and a maximum of 2 sessions per week. MED Kettlebell Chains was born.
MED Kettlebell Chains
This article is intended for MED Kettlebell Chains students. The information and program design presented here is written as an optional continuation of MEDKC into month 2.
I performed simple kettlebell chains for several years before I regained the vitality I had lost in my burnout. But more importantly, my fitness improved through this new MED framework. This has been my driving factor as a coach now for 7 straight years.
With a goal of perfecting movement patterns, we gain more than if performing random “workouts”. Throughout these past 7 years, I have created a plethora of chains and complexes made to simplify this process while building deliverable attributes.
In this post, I aim to introduce two complexes that are at the top of the exercise food chain for their benefit to power and power endurance. These movements are advanced and are meant to be completed on the minute (OTM). Let’s dive in.
If in need of deeper tutorials, I have provided links to learning the Double Snatch (DBSN) and Double Clean and Jerk (DBCJ). The Overspeed Front Squat is explained in Power Threes.
Movements
The Tactical Snatch
Power Snatch + Power Snatch + Power Snatch→Overspeed Front Squat
Focus: The DBSN requires the athletes to maximize their hip extension to power the double kettlebell overhead. In the tactical variation, the athlete performs a dip (like in the clean and jerk) to catch the kettlebells at a lower height before a full standing fixation. With practice, the athlete will realize that they can express less power to achieve the same effect. However, precision requirements increase to accomplish this athletic movement.
Benefits: Hinging, Squatting, Pulling, Pushing, Carry, Anti-Extension. The Tactical Snatch is designed for power endurance and full-body explosiveness.
The Tactical Cycle
DBCJ + DBCJ + DBCJ→Overspeed Front Squat
Focus: The Tactical Cycle is a high-workload movement due to the distance the kettlebells must travel on each repetition. Athletes practicing this movement must ensure finesse in minimizing fatigue during each DBCJ. Athletes are wise to train their vertical projection prior to the Tactical Cycle to ensure that only necessary work is being performed. Like the Tactical Snatch, the Tactical Cycle adds one squat per series for adequate quadricep training.
Benefits: Hinging, Squatting, Pulling, Pushing, Carry, Anti-Extension. The Tactical Cycle is designed for power endurance and full-body explosiveness.
Programming
The Tactical Snatch and Tactical Cycle are best performed on the minute (OTM). If the workload is too high, perform 2, 3 rep ladders. If performing the ladder variation, the athlete would perform the Tactical Snatch like this:
2 Rep: DBSN + DBSN→OSFS
3 Rep: DBSN + DBSN + DBSN→OSFS
Cross Modality Conditioning
Conditioning based on StrongFirst Anti-Glycolytic principles builds the athletic engine. Harnessing the power of the kettlebell + the clubbell, I have begun to practice time-efficient training sessions that cover broad bases for adventurous pursuits.
Resources
The Double Kettlebell Snatch
Within the wold of Hardstyle kettlebell training, the Double Kettlebell Snatch (DBSN) reigns supreme for full-body explosiveness. Requiring high skill, precision, and mental toughness, the DBSN offers direct power and power endurance benefits.
The Double Kettlebell Clean & Jerk
Attention StrengthAxis Monthly Program Design Subscribers. I will be offering my personal discount codes on all Thorne Supplements - 25%, Vivo Barefoot Shoes - 30%, The Kettlebell Backpack - $20 off, and One-On-One Personal Training - 10%. PAID SUBSCRIBERS ONLY.
Power Threes
Before we get to Power Threes: A Power Based Complex, I want to let everyone know that my August Coaching Group begins August 1, 2022. MED Kettlebell Chains has been a tremendous success. Our coaching group has taught students the art of double kettlebell training in a sustainable and consistent model.
Warm Up/Resiliency Training
When performing the Tactical Snatch or Tactical Cycle, perform the warmup that I recommend in StrengthAxis Program Design. Because of the demanding nature of these complexes, athletes should focus on their mobility and movement preparation.
Resiliency Training
Resiliency: Scapular Strength 15+15+15+15/3, Tibialis Raise: 20/3, Standing Calf Raise: 20+20/3, ATG Split Squat 15+15/3, Poliquin Step Up 20+20/3
Optional: Prying Goblet Squat: 45,” World’s Greatest Stretch + Rotations: 5+5/5+5, Kettlebell Arm Bar: 12kg-16kg 30”+ 30,” Dead Stop Kettlebell Swing: 24kg x 8, 32kg x 6, 40kg x 4
High Efficiency Stretching: Upper, Midsection, Lower
This Vertical Projection Drill is a great option to prime the body for the listed movements.
John Parker
April 28, 2025