Great biochemist Prof. Nikolay Yakovlev concluded that, “The most multipurpose [training] loads are speed and power. They trigger biochemical changes that are a foundation of not only speed but also of strength and endurance...”

And the fast track to a perfect body composition. In Yakovlev’s experiments, power training had a slight edge even over strength training in muscle hypertrophy department. As for fat loss, Soviet scientists concluded that, “When training at high speeds, there is a greater decrease in fatty tissue as compared to training at low speeds.”

Move your metal fast—and you will net a wide range of “what-the-hell effects” in performance, health, and body comp.

For speed and power training the hard style snatch is second to none due to the distance the kettlebell travels, the total muscle mass accelerating it, and the StrongFirst technique. This is why Tsar Snatch rules the world of kettlebell exercises.