And then we repeat the process, every single day.

It’s an arduous process and no simple task, yet we strive to achieve this lofty goal. But what if our efforts are not making the progress we want? Not all exercises are created equally, and some will have minimal benefits, or just simply have much better alternatives.

Over the years of my weightlifting training, both specific to weightlifting and also to general strength and conditioning, I’ve noticed some such exercises being less effective, and more effective exercises and movements are glossed over in favor of these movements. So allow me to set the record straight. Here are seven exercises that you don’t need to do, and #snatch50everydayprogram approved replacements that will get you those gainz you’ve been searching for, bro.

1. Crunches

Crunches used to be a staple of abdominal exercises, but in recent years it’s been shown to be one of the least effective. The range of motion stifles the ability to get any real benefit from crunches, aside from doing, like, a thousand of them. And then the benefit is just being sore for a while.

There are many more exercises that both increase the range of motion of the abdominals, or incorporate the full trunk to strengthen the entire core. When a situp is a better alternative, you know that the crunch is simply an outdated tool.

SNATCH 50 RECOMMENDS: Overhead Squat

The Overhead Squat can be brutal to one’s trunk and core. The amount of stabilization needed, along with coordination and balance, for an overhead squat makes it a truly unique core exercise. Most coaches call it less of a leg exercise like most squats, and more of a core exercise. Which makes it a perfect replacement for a crunch.

If a guy with “Coach” in front of his last name says it’s good, then it can’t be bad for you, right? …Right?

Plus, overhead squats work on your core, and “core” is such a hip and happening term in fitness regiments these days that you just can’t avoid it. Unfortunately, elite weightlifters feel that the overhead squat has limited benefits when you get to that level of eliteness, leaving the overhead squat to the plebeians. To these elitists, I would say that they just haven’t read enough internet articles with words like “core” and “mobility” sprinkled throughout and italicized for emphasis.

Get some culture, elite weightlifters.

I would recommend using about 50 kilograms for this exercise.

2. Smith Machine Squats

There is nothing wrong with a squat, unless it’s done without a band or a chain. What makes the Smith machine worse is that their squat is done without bands, chains, AND without any planes. Keeping the squat in one plane of motion severely limits the benefit to all leg muscles. It takes away the challenge of stabilizing throughout the movement. Those little stabilizer muscles get nothing out of a Smith machine squat.

A squat is vital in weightlifting and snatching 50 kilograms every day, but you want the challenge of having to stabilize the weight forward, backward, and side to side, not just up and down. Your squat should be able to move like the electric slide; if you do it right, you gotta feel it. It’s electric, but the Smith machine, alas, is not.

SNATCH 50 RECOMMENDS: Hang Snatch

A hang snatch is so electric, although some will say it’s mystic, and a movement you can’t resist. It is very electric, though, boogie woogie.

The hang snatch starts at the hips, dips down to the knees, then flies up as the hips shift forward and drive upward, and then the lifter drops under, catching the weight overhead, and then stabilizing on the way up. There is so much moving around going on!

The smith machine does not require nearly as much moving around, and is a futile exercise to have in your arsenal. If you want to snatch, use the hang snatch. Use 50kg at your own discretion for this challenge.

3. Leg Press

The leg press, like the Smith machine, severely limits the range of motion of the legs. Whereas the Smith machine excludes any sort of stabilization work, the leg press turns the range of motion into a quarter squat.

And you’re not even standing to do it.

The leg press is the lazy man’s movement, and laziness is going to get you nowhere in the #snatch50everydayprogram. There are many more movements better to get that leg strength built up.

SNATCH 50 RECOMMENDS: Power Snatch

If you are into quarter squats and leg presses, maybe a power snatch is for you. The power snatch is like a snatch, except you catch the weight high instead of at the bottom of an overhead squat. A lot of coaches and lifters say these power movements are to practice being explosive in the hips enough to catch weight higher, but I feel like that is just a likely excuse to not squat, and be a little lazy in a training session.

However, if you’re into partial movements, this might be the one for you. But just make sure you’re getting the most you can out of the movement: use 50 kilograms.

4. Wrist Curls

So you want to build up your forearms? Wrist curls have to work then, because just regular curls beefed up your workout bud’s biceps really well, right?

WRONG! There’s lot of moving parts in the wrist and forearm, and a lot of them are muscles. Trust me; I looked it up on WebMD awhile back. Also, I’ve been looking at my forearm while moving my hand around for the last ten minutes, and there is definitely a lot of moving stuff under the skin. Just saying.

The best thing to do to bulk up your forearm is to work on your grip and grip strength, and the wrist curl is too stationary a movement for that.

SNATCH 50 RECOMMENDS: Snatch Complex

Try a Snatch Pull – Snatch Pull – Snatch Pull – Snatch Pull – Power Snatch – Overhead Squat – Snatch Balance – Hang Snatch – Hang Snatch – Snatch Balance – Heaving Snatch Balance – Muscle Snatch – Snatch Pull – Hang Snatch – Power Snatch – Snatch w/ Pause at Knee – Snatch – Snatch – Snatch – Overhead Squat complex. If you hold onto and throw around a bar for ten minutes, you’re bound to improve your grip strength, along with all those moving muscles underneath your skin! I’d recommend starting with 50 kilograms, but you could use 110 pounds if you’re in a pinch.

If you feel this might be too challenging of a complex, try a Snatch Pull – Snatch Pull – Snatch Pull – Power Snatch – Overhead Squat – Snatch Balance – Hang Snatch – Hang Snatch – Snatch Balance – Heaving Snatch Balance – Muscle Snatch – Snatch Pull – Hang Snatch – Power Snatch – Snatch w/ Pause at Knee – Snatch – Snatch – Snatch – Overhead Squat complex instead.

5. Bench Press

Sure, the bench press might be a good upper body exercise, but really people do it so that if they are asked what their bench is, they have a respectable answer. I know when I tell people I weightlift, they will inevitably ask how much I bench, and I am ashamed to tell them my answer. To be able to abide by the #snatch50everydayprogram, I have to make sacrifices in my training. And the bench press is one of them.

Some might say it builds some upper body and pec strength, but really, outside of showing off, there’s not much use for a bench.

Plus, improper use of the bench press can get the shoulder involved much more than they should be and cause shoulder injuries: strains, tears, and, even worse, boo-boos. The bench can be debilitating to the snatching of 50 kilograms, and therefore isn’t really worth the risk.

SNATCH 50 RECOMMENDS: Muscle Snatch

The muscle snatch is a good snatch exercise that requires some muscles – hence the name. But particularly, the muscles can be the upper body. The bar is taken from the floor to overhead in one swift movement, like any snatch. However, the muscle snatch limits the movement to no squatting under the bar; once the legs are locked out, you have to rely on the momentum of the bar as well as your upper body to get that bar locked out overhead. This is a great alternative to the bench with that slight pressing motion at the top of the snatch, which becomes more and more exaggerated, the heavier you get on the movement.

As an added bonus, going too heavy on a muscle snatch can put a lot of stress on the shoulders, due to less momentum being generated from the legs. Done improperly, and a muscle snatch can be just as injurious to you as a bench press can!

So next time someone asks your bench, tell them you don’t bench: you muscle snatch!

Use 50 kilograms for this exercise.

6. Clean & Jerk

I know what you’re thinking. But writer, the clean & jerk is a competition lift, I have to do it if I want to be good! Wrong. You’re not going to improve your snatch by clean and jerking.

Sure the pulls are almost the same, and sure there are direct transfers between the two lifts in their explosiveness, but face it: they’re vastly different. Different names, for one.

But more importantly, the snatch is one smooth, fluid movement, almost a dance (electric). By contrast the clean & jerk is TWO smooth, fluid movements. You won’t be able to learn to snatch by doing a clean & jerk, simple as that.

SNATCH 50 RECOMMENDS: Snatch

When training for your competition clean & jerk, you should be snatching, and you should be snatching 50 kilograms. The snatch is the explosive culmination of an explosive amount of explosive strength. Don’t think of these as separate movements. Think of a clean and jerk as a snatch that you rest at the shoulders with. If you have ever seen my jerk grip, you know this is very much my mentality.

If you can start thinking this way, your lifts will hit the next level.

7. Literally Anything that Isn’t Snatching 50 Kilograms Every Day

A wise man once told me that to learn to play the piano, the best method was to play the piano. Practice makes perfect; it’s a golden rule of any sport. And it just lends itself that to learn something, you must practice and work at that activity.

Who was that wise man? Not sure. Probably @bestestlifter102folyfe.

The same can be said for lifting. To perfect a lift, you must dedicate time and effort to that movement. Anything that strays from that movement – is it really helping you? If you are an advocate of the #snatch50everydayprogram, you should be dedicating that time to your craft.

SNATCH 50 RECOMMENDS: #snatch50everydayprogram

Snatches. Every day. 50 kilos. This is the programming of magic. To perfect this movement and this weight, and all aspects and goals of your gym life, snatching 50 will help you get there. If you are serious about lifting, then this is how you get to where you want to be. Read more about the program here.

The snatch, particularly with 50 kilograms, is one of the most functional movements out there. It’s also one of the most versatile, as demonstrated throughout this article. The snatch and its variations can easily replace these seven exercises, along with countless others.

Maybe not donkey calf raises.

But most other exercises and movements out there, do a snatch instead. It’s great for you. And this website of weightlifting satire is dead serious: this program works. Hopefully you have learned something today.

Until next time, find some yellow 15s, and happy lifting!

Email us at caine@snatch50.com to suggest future article topics to Caine.

The internet weightlifting coach is a true pioneer in the sport of weightlifting, an unyielding force of information. He does not limit himself to one athlete, one team, or even one discipline; he is willing to share his wealth of knowledge to anyone willing to listen or not. The world is his athlete, and he has a conviction to spot and note every flaw in every training video on the World Wide Web.

To some degree, we all admire his cunning and await for his wisdom to shed its light on our social media accounts. Many of us aspire to be the internet weightlifting coach of the future, but not all of us know how to reach that level of dedication – to interject expertise on every make, miss, and wobbly elbow training PR.

It’s a difficult road, reader. But not as difficult with the #snatch50everydayprogram on your side. Here I will give you seven simple steps to become the next best internet weightlifting coach.

1. Get informed.

No one should give coaching advice unless they know what they are talking about. That’s why all internet weightlifting coaches are well-versed in the sport of Olympic-style weightlifting. Make sure that you do your research as well. Twenty minutes of Hookgrip videos on Youtube is the bare minimum. Also acceptable is one weightlifting podcast episode (take your pick), or 3 forum threads on T Nation. But don’t just stop there. Some internet weightlifting coaches will go as far as attend a weekend seminar. This sometimes includes, but is certainly not limited to, USA Weightlifting courses. Most internet weightlifting coaches attend that local weightlifter’s two-hour clinic, the one who got third at the local meet last month. As long as it’s on a weekend, it counts.

If you put this much research into your coaching experience, nothing will be able to stop you from spreading your newfound knowledge.

I guess you could also try to lift some, or train and work with some local athletes to gain experience as an actual coach. But that is unnecessary and totally optional.

2. Expand your platform. Make a lot of social media accounts.

As I said before, an internet weightlifting coach cannot be limited to one gym or city. Once you have the necessary skillset, it’s time to create the largest platform you can – on the Internet. Make a social media account anywhere you can. Popular accounts to coach on are YouTube and Instagram, but do not limit yourself to these. Twitter, Facebook, LinkedIn – whatever you can find and setup.

Unlike a weightlifter, as an internet weightlifting coach, you have no need to worry about getting followers. Instead of bringing people to your message, you’ll be focused on getting your message to them. In fact, it’s best to privatize all of your accounts to protect yourself. Once you start correcting the elite, many people will come flocking to your page to check out your many credentials, or to seek your many nuggets of knowledge. A private account will keep yourself from being bombarded by your many future fans.

3. Pick your athlete(s).

Most athletes like to pick their own coaches. This is a luxury that you cannot afford them. You need to let them know what to work on; their current coach is probably not aware of these faults and isn’t making programming to correct these technical flaws.

Probably not.

So pick your athletes. Start from the top and work your way down. You want to make sure you work with established athletes, preferably internationally competitive, but a nationally competitive athlete works too. Obviously, elite athletes need the most coaching; a bad habit can be the difference between gold and 16^th place. And you are the experienced coach this athlete doesn’t know he or she needs. So let it be known.

4. Watch a lifting video and find its faults.

There WILL be faults. Do not say otherwise. Your task is to search out the faults. A comment on an Instagram video will do nothing other than better the athlete, so make sure you have something to say. Note any lock-out issue in a snatch or jerk. If the weight crashes on them in the clean, prescribe block work to work on that turnover. Always say the feet should move more. Always.

What if your athlete actually moves pretty well? It’s time to criticize their programming. Did they just clean an unofficial American record? You should let them know that they should have done the jerk too. A double PR with 99% of their one-rep max? Why not a triple? Did they grunt or exhale in the slightest coming out of a clean? Needs more squats. A comeback PR? Tell them they still need to work in those accessories to rehab whatever they hurt.

If you are looking and still having trouble at finding faults, just make sure to use trending words like “faster.” Or “heels.” Or “reach” or “core.”

My go-to is “keep the bar closer.” It’s golden. #instagold

5. Write your comment or post.

Now that you’ve discovered all of your lifter’s faults, it’s time to let them know. Concisely inform them publicly on the social media platform of choice. You want to make sure that you get to the meat of the conversation, so keep it to the point. To be brief, your criticism shouldn’t be much longer than a well-articulated, five-paragraph essay. In comment form of course. If your social media platform limits the number of characters in a comment, just make multiple comments. The people will thank you for that, just as much as I’ve thanked Twitter for doubling their character limit.

Make sure to have an introduction, listing all of your credentials and how many recap videos of Olympic Games you have watched, so they know that you speak from a position of experience. Go into the lifter’s flaws one at a time, so as not to bombard them with too much information. Since this comment will not only benefit the Team USA member, but also the weightlifting community in general, speak to a broad audience. Assume that an inexperienced lifter is reading your comment, so break everything down excessively. It actually is best to assume the lifter is a five-year-old. Talk about the clean rack position as high elbows shooting lasers. Include a “pew pew” sound effect as well. Kids get a kick out of that. Your lifting community will, too.

Conclude with a summation of faults and a prescription for future programming to the athlete. When in doubt of what to say, just prescribe lighter weight to work on technique. Possibly PVC depending on the severity of issues. When you have finished, revel in your amazing post as you hit send. Await anxiously for your athlete to read it. They almost always read instructional comments. And the comments are always well-received.

6. Respond to everyone’s replies.

After you’ve posted a comment to a lifter’s video, your work has just begun. Now you must defend your position from an onslaught of less-informed internet weightlifting coaches, as well as fans who are “supporting” the athlete. Don’t they realize that you’re supporting him just the same?

Where these comments and discussions can go vary greatly, so be prepared. Sometimes, they can turn into casual conversations about training philosophies and methodologies. So in this case, stay civil. But constantly remind everyone about all the national meets you have attended as a spectator, and how you are way more experienced. Also, keep with those trending words. Throw in an “oscillation” every now and then, and you’re set.

Sometimes these conversations will dumb down into a shouting match of name-calling. If this is the case, make sure to be well-versed in some creative third-grade argument tactics. Call them a barrage of names, like a “poopy-head” and “stupid-face.” Save the harsh ones like “snot-rag” for the intense arguments. When all else fails, inform the assailants that you are rubber and they are glue, and whatever they say bounces off of you and sticks to them. Let them know that “I know what you are, but what am I?”

Eventually, they will yield by saying they have better things to do, but know that you just won that debate decidedly.

7. Move on to the next video or athlete.

An internet weightlifting coach’s work is never done. Once the conversation has died down, it’s time to rinse and repeat. Find your next athlete, research faults, articulate yourself, and defend your position.

The thing that separates a good internet weightlifting coach from a great one is dedication. So stick to your guns. Criticize often, criticize repeatedly, and share your message with whoever wants to listen. And then share it with whoever doesn’t want to listen.

You are a wealth of knowledge waiting to be unleashed, and everyone must know. So go out there and prescribe PVC to that record holder, and do so unabashed.

Have a topic you’d like to see covered by the #snatch50everydayprogram? Contact us at caine@snatch50.com and tell us your idea!

Take all those reasons now and toss them in the trash can. Then take that trash bag, tie off the end, and throw it in the dumpster. And then kick the dumpster out of spite. Those aren’t the real reasons anyone lifts at all. We all know what it’s for.

It’s all for the followers.

Whether it’s Instagram, Facebook, Foursquare, MySpace, FarmersOnly.com, or Tinder, social media is the driving force and motivation behind any top lifter. A well-constructed social media platform, say on Instagram, with only a little bit of skill in weightlifting can easily net you thousands of followers, putting you just above your average Instagram user, and mere millions behind big names like the Rock and Taylor Swift. That’s right; it’s time to gloat over your accomplishment!

What does this mean for you, budding weightlifter and follower of the #snatch50everydayprogram? A bigger social media presence could give you access to sponsorships, new opportunities, and even a wave of haters that will fuel you on your rise to the top. Read the following to learn how to maximize your performance on social media, thereby maximizing your performance in weightlifting – or at least maximizing how your performance looks according to the videos you post.

“But Caine. Do I really need a social media account?”

Is this a serious question? Because if you’re serious about weightlifting, you’re going to need social media. It can take a mediocre lifter to the next level with just a few properly-angled videos and the right hashtags.

I’m an expert on this; I’ve had the same slightly above-average amount of followers for three years running. That’s consistency!

Making Your Account

When making your social media presence, you need to have a simple and catchy username. Make sure it’s memorable or, in other words, LIT AF.  Sometimes, a name is enough to stay with someone. Other times, it’s not. Try putting an “@” symbol in front of your name; remove the spaces. How does it look? How does it feel? If it doesn’t say “your life is incomplete without viewing my posts,” it probably won’t do.

That’s when we can be creative. Start looking back on your life. Any neat anecdotes that can inspire you? A nickname that stuck, but wasn’t incriminating? You probably shouldn’t use those. It’s like an inside joke that the millions of potential followers you could win over wouldn’t get. And nobody likes a joke that has to be explained to them.

Because a joke that has to be explained is demeaning to the person hearing the joke, and usually implies that the person giving the joke did a pretty bad job in his or her delivery. It can be very draining, a bad joke between two people. It really takes the wind out of a conversation’s sails. If a conversation was a boat, you know. You get what I’m saying, right? Cool.

The trick to a good username is to feign creativity. Make it unique, but not too unique. Here are a few common things you can use or add:

• Your weight class. Just your competition weight, not your off-season weight.
• A pun of your name, or of weightlifting. It could “lift” someone’s spirits.
• The word “lifter.” So people know what you do.
• Your actual name. Do not use if your name is Jane Doe or John Smith. Or Confuscious Kristofferstinovich, the 3rd.
• Any trendy lifting word like “snatch,” “power,” “strength,” or “vectors.”

These are pointers that I wish I knew when I started the social media grind years ago. If I had, my Instagram name would be changed from @thedragonwilkes to @candycainelifter105barpathplus. 

Music to my ears. I would have tenfold as many followers with a name like that. Or ten followers. Social media is always evolving; what’s trending today will be triggering tomorrow.

As an added note, some proficient Instagram lifters stretch out words by repeating letters. While this is a successful username tactic, I wouldn’t recommend it; no one wants to be a copycattttt.

Using Your Account

Your pages and accounts should not be any sort of helpful source of information for weightlifters and other strength athletes. Instead, it should be an over-glorified shrine to your biggest lifts; that’s all anyone ever wants to see anyway. No one reacts to relatable inspirational stories or motivational quotes, so just make sure to record many videos. Only post the ones that are 102% of your best lift or higher. The lighter lifts can be posted to your story with hashtags like #dailygrind and #followforfollow.

Women, make sure to position your lifting videos properly. It could be the difference between 100 and 100,000 followers. Men, it wouldn’t hurt to test the angle of your videos as well; some of us can get away with the booty angle. However, abort the booty angle if you notice the follower count drop immediately after posting. There’s no shame in this; I’ve had this problem before. #toomuchbootyfortheIG

This leads me to my next point. Your audience has very selective tastes. Most of your subscribers know that you made this only to show how strong you are week to week. So don’t act like this is your personal account and you can post whatever you want. Being a weightlifter, you have committed to a one-dimensional life, so avoid all other interests you may have. If you detract from weightlifting, you will lose followers. So no posts about your great relationship, your knitting side projects, or that really pretty sunset – unless you’re ready to lose your follower count. The only exception to this rule is dog pictures and videos.

If you post a picture, it better be a shot from a competition, preferably coupled with a quote. The quote does not have to make sense when paired with the picture; in fact, this will add to the intrigue. Look at this example:

Adding Pizzazz to Your Account

Two words: hashtags, emojis. Let’s break it down.

Use any and all hashtags you can think of. Instagram limits 30 hashtags on a post before it might suspend your account for possibly being a spam bot. You should be pushing this limit’s boundaries every day on every post. Some may say that the best hashtags would be ones pertinent to the post you made, but usually I will just look at today’s trending tags, and make sure to include the top ten in my post. This ensures the most traffic, and there is no greater joy than clicking on a hashtag like #photooftheday and seeing a video of you pressing out a 100kg jerk. (Want to really impress them? Try snatching 50 kilograms!) Also tag other large Instagram accounts and businesses so thatyou get a wider audiences. Most people will use weightlifting-centric businesses like USA Weightlifting and Caffeine and Kilos, but I prefer to spread my audience with celebrities like Jean-Claude Van Damme or David Hasselhoff.

Emojis  need  to  be  sprinkled  everywhere  in  your  post.  Everywhere. It’s a great way to individualize your post. Plus, everyone is doing it! Specific to our sport there is a little weightlifter emoji.  Never use it. Instead, lots of to show how LIT you are, and some to let people know your goals for school grades. Also, having this knowledge, you can never write the word kilograms ever again. From now on they are . If you use kilos or kg instead, people will know you are a weightlifting noob. Don’t be a weightlifting noob.

Using these strategies will ensure you get, like, a few more followers. It’ll be awesome.  Make sure to follow the #snatch50everydayprogram on Instagram: @snatch50everyday . And keep snatching those 50!

How #snatch50everyday Came About

The #snatch50everydayprogram truly changed my life. But it took time to revolutionize weightlifting as I know it.  It was discovered by chance one morning workout when I decided I would base my lifting off of how 50 kilograms (110 pounds) felt warming up.

Spoiler alert: It felt fantastic. I never knew 27% of my best snatch could ever feel so good.

I then had a mediocre day, snatching 70% for several reps and clean & jerking the same percentage for reps. Nothing felt right, and I left the workout tired and fatigued.

But it started a thought.  And that thought came to fruition the very next day when I snatched 50kg again. I then had some of the best training I’d ever had, hitting 90% and more, all flawlessly and effortlessly.  I realized, if two days of snatching this weight made me feel this good, how great would I feel doing it three days? Four? Five? More?  It was then that I knew I was onto something. Consciously snatching 50 kilos everyday has changed my life, and I’ve never looked back.

A common myth about training is that success happens overnight.  But success and programming success doesn’t always happen overnight; most often, it takes like two or three days.

What is the #snatch50everydayprogram?

Most people can’t figure out what the #snatch50everydayprogram just by looking at its name. So allow me to do my best in breaking it down: in its simplest form, the #snatch50everydayprogram is a workout where you snatch 50 kilograms every day.  This is a totally awesome and legitimate way to maximize your lifting potential and general athleticism. Having doubts? Just read this article’s first sentence again. You can trust me.

However, this really just scratches the surface, and in this blog, I will work to reveal the secrets and intricacies of the program, as well as share my bit of knowledge of the sport. The #snatch50everydayprogram is more than just snatching.  It’s more than just 50 kilograms. It’s more than just everyday. It’s more than just a program.

It’s a lifestyle.

And then again, it’s more than just a lifestyle too.  It’s on a whole other level.

Like if a lifestyle lived on the first floor of an apartment, the #snatch50everydayprogram would be in the penthouse. Yeah, that level.

Why Listen to Me?

By now, you’re surely wondering, “But why? Why listen to you, Caine?”  “Is this really as amazing of a workout as it seems to be?”  “Is this a ploy to boost sales of 15kg plates?”  “Did I leave the oven on?”

Well, check your oven, and then I’ll explain where my experience lies.

You might think that this is the part where I talk about how I’m a five-time national champion in weightlifting. How I’ve been part of four world teams.  Or how I  have won two Pan American Weightlifting Championships – 2014 & 2017. People might even think that I’d tout about my most recent and arguably greatest accomplishment in weightlifting, a new personal record in the snatch pull + snatch pull + hang snatch + hang snatch + snatch + overhead squat + snatch drop + overhead squat + clean complex (it was 90kg, or something like that).

While I’ve been in the sport of weightlifting for nineteen years now, nothing prepares me for the #snatch50everydayprogram as much as living life.  As stated before, the #snatch50everydayprogram is not just a program; it’s a lifestyle. So why limit my experience to just the things that pertain to weightlifting?  I have only nineteen years of experience there, whereas I have over thirty years of experience in living life.  Thirty!

So here is the real deal.  Here is what really qualifies me to be talking to you: sure I weightlift.  But I also draw, paint, read, and write.  I’m multifaceted.  I like walks on the beach, dinners by candlelight, sunsets and driving into them.  I can jump really high (for my size).  I can do math in my head pretty well (for my size). I cried reading the book Where the Red Fern Grows. I can cook up a mean grilled cheese (for my size). I have lived.

None of this applies to this program or lifestyle; but then again, it all does. That’s life. A lifestyle.

Are you fired up? Cause that’s really the main thing. Start snatching 50 kilograms everyday in life.

That’s why I’m the person you need to listen to for this program.  You’re welcome.

Step by Step Instructions to Snatching 50 Everyday

Equipment for male lifters:
20 kilogram barbell (1)
15 kilogram plates (2, preferably yellow)
collars or clips (2, not weighted, optional)

Equipment for female lifters:
15 kilogram barbell (1)
15 kilogram plates (2, preferably yellow)
2.5 kilogram plates (2, preferably red)
collars or clips (2, not weighted, optional)

Assembly

1. Take bar. Set on floor.
2. Take 15 kilogram plates. Slide one plate on each side of the barbell, making sure to slide the plate entirely and snugly onto the barbell. (If using a 15 kilogram bar, repeat this step with the 2.5 plates.) The bar should slide right through the hole in the center of each plate.
3. Repeat the sliding-on process with the clips or collars, if applicable.

Execution

1. Grip the now-50kg barbell on the floor with both hands, preferably in a snatch grip.
2. Snatch 50 kilograms.
3. Set bar down gently. The bar can be slammed, but really, it’s 50 kilograms; who are you trying to impress? And why hurt the bar? What has 50 kilograms ever done to you, aside from day by day making you the elite weightlifter you were meant to be?

It’s as simple as that!

Frequently Asked Questions

Q:  How much weight should I use?
A:  While specifics are hard to reach, and arguments and debates still are held over the numbers, the general consensus is that 50kg is how much weight you should use.  But there are many schools of thought.

Q:  How often should I snatch?
A:  Snatch 50 kilograms every day.  There are no different schools of thought on this one.

Q:  Why 50 kilograms?
A:  Partly because it is more than 49 kilograms.  Partly because it is less than 51 kilograms.

Q:  Are there any rest days while on the program?
A:  No.  That’s why it is very important to monitor the intensity of your workout.  Overtraining is a very real threat in the #snatch50everydayprogram.  Recovery is essential. Make sure to stay hydrated and get plenty of sleep while on the #snatch50everydayprogram.

Q:  Why the hashtag?
A:  It legitimizes the program and marks the program as current, hip, and now.  But really, if you have to ask, you just won’t get it. #2legit2quit

Q:  Is there any wiggle room to the programming?
A:  Any good programming should have some wiggle room for athletes who know better than their coaches, as well as some wiggle room to deload from the more intense days of lifting.

There you have it, avid reader and lifter. That is the #snatch50everydayprogram in a nutshell. If you still have questions, please refer to figure 1 (above). Otherwise, get out there and live the lifestyle of a #snatch50er!