Lockdowns over the last year have made kettlebell training a central element in my daily routine. I write this on a seaside holiday in the southeast of England, to which I brought a 24kg kettlebell in the car (no joke). Working from home means I risk spending all day sitting down with little reason for any meaningful movement, so I have a couple of kettlebells in my conservatory for quick access between meetings. I know that each day, with just 10 minutes, I can get 10×10 swings with a 40kg kettlebell or if I am swamped and only have 5 minutes, I can do 10×10 single hand swings with 24kg.
I think every household should build a collection of kettlebells as a home gym or a ‘Courage corner’ as the Russian Military calls it, according to Pavel in The Russian Kettlebell Challenge. Kettlebells are cheap, will outlast you, require no additional equipment, and the techniques are easy to learn from Youtube.
Progression on Kettlebell swings
- Two-handed swing
- One-handed swing
High rep kettlebell snatches are hard; they test your mental resilience, conditioning, grip strength, and shoulder strength and mobility. High rep kettlebell snatches will highlight and fix problems and asymmetries in your swing technique. As a ballistic movement, it is a great way to build a powerful hip snap that will carry over into other activities like running, and it will burn fat at the same time.
Before trying high rep or heavy kettlebell snatches, it is good to build solid technique on the push press and the more accessible swings. Once you start to train the snatch, think of it as a one-handed swing that goes all the way up and swing from the top – pauses with the kettlebell overhead and let your bell drop into the swing movement.
Start with a 16kg Kettlebell (if you have one) and spend time learning the groove of the movement before you move to a 24kg kettlebell. Until you have mastered the movement, treat it as a practice rather than a workout, take your time building up the reps and weight. Use heavy swings, cleans, and presses for your strength and conditioning work until you feel confident with the snatch.
The first big test is the StrongFirst snatch test that forms part of the entry-level certification. Dan Johns rep recommendations of 20/15/10/5 (per hand) starting with your weaker hand is a great way to approach the test. As Dan points out, by the end of the first set of 20, you can smile as you have completed the most challenging part.
- StrongFirst Certification Snatch Test: 100 snatches in 5 minutes with a 24kg kettlebell
- The US Secret Service 10-minute snatch test: 200 snatches in 10 minutes with a 24kg
- Tactical strength challenge: max snatches in 5 minutes with a 32kg kettlebell
- Girevoy national ranking: Snatch a 32Kg kettlebell 40 times with one arm, then 40 times with the other back to back
High rep snatching with a kettlebell can be tough on your hands, and once the skin on your palms rips, it will take time without training to heal. Only snatch 2-3 times per week to avoid over breaking the skin and supplement with other types of swing and presses that are easier on the grip.
Monday: 5-10 snatches per side on the minute every minute for 7 minutes with competition weight based on the milestone you are working towards.
Wednesday & Thursday: 3 sets of 1-10 snatches with the weight above your Monday workout weight followed by 3 sets of 5-10 heavy swings with 3 minutes rest between each set.
Start with five snatches on each arm, and each week add a snatch on each arm until you get to 10 reps on each side, then start the ladder again but with a heavier kettlebell or add a minute (e.g. 5/5 for 8 minutes with 28kg). For the snatches on the mid-week workouts, start with three sets of one rep on each side and add a rep per side for each subsequent workout. Progress to a heavier kettlebell once you reach 10 per side for three sets.
So, if you haven’t already, buy at least a decent 24kg kettlebell (cheaper bells can have uneven and rough handles) and work through the progression of the swings, training most days based on feel. From there, get a 32kg and then a 40kg kettlebell and build your ‘Courage corner’.