How to DOMINATE the 5 Minute Snatch Test

The 5 minute snatch test is one of the most common challenges in the kettlebell community.

The rules are simple:

• 24 kg for men, 16 kg for women

• 5 minute time limit

• unlimited hand switches

• you're allowed to put the kettlebell down to rest

It's demands cardiovascular fitness, muscular endurance, and is a good test of general physical preparation that is accessible to anyone.

It's also not particularly hard - in spite of what some people say. Earlier this week, I completed it with a 32 kg kettlebell, without specifically training for it. With 24 kg, I've done 302 reps in 15 minutes, or the equivalent of three snatch tests back to back.

I regularly see certified kettlebell instructors comment on how grueling of an ordeal the test is is. They need months to get ready to "re-cert" and many still struggle to complete it.

Today, I'm going to demystify the snatch test and show you how to DOMINATE it.

A Little History

The origin of the snatch test lies in kettlebell sport. In the snatch event, you have to snatch a kettlebell for 10 minutes straight, without putting it down, and you're only allowed to switch hands ONE TIME.

Pavel Tsatsouline, who migrated to the US from Belarus, started teaching people how to use kettlebells in the late 1990s.

To market kettlebells to the American public, he developed his own technique and training methods, now commonly known as "hardstyle".

While he shifted the focus from endurance to strength - basically, powerlifting with kettlebells - there was one remnant of kettlebell sport - the aforementioned snatch test.

It's a simplified version that significantly lowers the barrier of entry - it's only 5 minutes instead of 10, and allowing for unlimited hand switches and putting the bell down demands much less muscular endurance and technical prowess.

Like I said, I think it's a great test of general physical preparedness - for specialists and non specialists alike.

Let's learn how to make the snatch test EASY.

1. Stop Being Afraid

I often see the sentiment that 5 minutes of snatches are a "glycolytic acid bath" that should be done very infrequently. That's pseudoscientific nonsense.

If you want to get better at something, you probably should do more of it, not less.

Even in my hardstyle days, before I started with kettlebell sport, for a period of time I did a snatch test every two to three weeks.

My thinking was simple - if the test is supposed to represent your level of GPP, shouldn't you be able to do it at all times, without peaking for it?

So the first step is to do a full five minute set of snatches every two weeks - it will get easier.

2. Kettlebell Sport Training Methods

If you wanted to get better at running, you'd have a look at how runners train. Nobody in the world is better at kettlebell snatches than kettlebell sport athletes. Here are some training methods you can implement:

• Long set (multi switch)

Snatch for 6, 8, 10 or 12 minutes uninterrupted. Switch hands every every 30 seconds or on the minute. The key here is not putting the kettlebell down and pacing yourself. This is going to help you get used to working for longer periods of time. Obviously, your pace needs to be slower than for a 5 minute set. Try to be efficient and find points of relaxation.

• Long set (single switch)

Here we're doing a set of 4-12 minutes, but switching hands only once. This is kettlebell sport specific, but it has a couple of important benefits: you'll be forced to slow down and focus on technique, and you're going to build excellent grip strength. Do this with a kettlebell 1-2 sizes smaller than your snatch test bell. Optionally, wear a pair of cotton gloves to further increase the demand on the grip. Once you go back to multiple hand switches, it’s going to feel like cheating.

• Intervals

Here we are working on improving our pace with the goal weight. Common sense example: one minute left + one minute right - rest one minute - repeat 3 or more times. If you're looking to do 100 reps in 5 minutes, your pace should be 20-22 reps per minute for those kinds of intervals.

3. Improve Your Aerobic Base

If 5 minutes of effort wreck you for days, that can mean one of two things: you're either not used to that kind of work, so you just need to do more of it, or your aerobic system is horribly underdeveloped.

The aerobic system is responsible for providing energy during rest and low intensity activity, but it SUPPORTS high intensity and is ENTIRELY responsible for recovery between bouts of effort.

I've talked about this at length, but if you're not doing at least 2-3 hours if Z1/2 work every week, you're never going to maximize your fitness potential.

Make cardio a habit - brisk walking, jogging, rowing, it's all good.

Get to Work

There you have it – a blueprint for dominating the snatch test. Alternate between the training methods 2-3 times a week, up your cardio, and soon you’re going to give the snatch test anxiety, instead of the other way around.

Have a great Sunday,

Alexander