Improve Strength Endurance With The Kettlebell Snatch
In this weeks workout I'll be sharing one of the workouts from my Free 5-Day Fat Incinerator course. The goal of the workout is to build a solid foundation of volume (reps and sets) to improve strength endurance.
This same program has been used by highly experienced kettlebell users to prep for the StrongFirst Level I Certification. So I know you'll dig it too.
Workout of the Week: Ep20
Today's workout of the week is based around the Tsar (Russian for King) of kettlebell lifts... THE SNATCH!
I wrote the other about the Double Kettlebell Jerk being the BJJ Black Belt of kettlebells lifts and I absolutely stand by those words... *but*, If I only had 1 kettlebell and could perform ONLY ONE MOVEMENT... the snatch would be it.
The Workout Details
➣ (2, 4, 6) x 5 Ladders
Goal: Focus on maximum power production with each snatch. You will be alternating arms every set; which will preserve your grip, improve strength endurance, and still allow you to dial in your technical skills.
As your strength endurance improves, you can leverage this plan to prepare for the 5 minute snatch test by increasing the density (I'll get more into density on another post). But, the initial goal is to get stronger in order to have the strength to endure.
What about fat loss, hector?
Here's the deal...
To be 100% honest with you, there isn't a [kettlebell] workout on the planet that will help you lose body fat...
Yeah... I know
I sure you've heard this before (I've even said it)... Check out this x, y, or z [kettlebell] workout! It's guaranteed to strip unwanted body fat. This is pure marketing strategy to get you to buy a particular training plan. Like I said, I've said this before too.
Now, it's not actually wrong, but it is misleading. See what we really mean when we say this is, do this [kettlebell] workout to burn a bunch of calories which will lead to a caloric deficit and help you strip unwanted body fat.
Muscle is about Exercise and Fat is about Diet
If your goal is to improve your endurance, build muscle, or simply get stronger in general... that can only be achieved through exercise. This has more to do with how you train and less to do with what foods or supplements you're taking.
Can food help? Sure.
It's it necessary? Not really.
Now before you get your panties in a wad and say, Hector are you saying eating right won't help you gain muscle? No, that's not what I'm saying... well actually, yes, that's what I'm saying.
Gaining muscle is the result of placing the muscle under prolonged tension, and less to do with how much protein your shoving in your mouth. If anyone who tells you that you need to increase your protein to gain muscle, is just trying to sell you something.
If you want muscle, perform higher reps (6-8) for several sets (5-10+). This will keep you under tension longer; this is how you gain muscle. If you want to improve your strength endurance to do a snatch test, again, you need to increase your volume of snatches or swings... not increase your calories.
If your goal is fat loss/weight loss; this can only be achieved through proper nutrition. There isn't a [kettlebell] workout in the world that can over come a crapy diet.
So if you're looking for a training plan to do that, you'll be looking for a loooong time. Now, can exercise help you lose weight? YES! but if you rely on exercise alone, you'll eventually plateau.
If you're looking to lose body fat, you need to know how to pair your workouts with what types of food you consume; I cover this in my 5-Day Fat Incinerator Course (and my our upcoming Hardstyle Diet™).
If you have any further questions on this topic, leave a comment below or, you can come try us out for ONE WEEK FREE at Hardstyle here in Corpus Christi and we'd gladly walk you through it.
Can I do these snatch ladders daily, or on non-training days? I just tried it today. I’ve been working on 16 kg snatches, and little by little, they are feeling better. I really want to own the six foundation skills, and feel confident when I earn my SFG in September. Thank you for your help!
Preferably on non-training days. Let’s say you’re doing your strength work on MWF. You could plug in these ladders two days a week on the in between days (Tu, Th). Thank you for your question!