1000 Snatches
by Catherine Imes, Master of Sport
I recently completed 1000 non-stop snatches with a 12kg Kettlebell in less than 50 minutes. For the first 40 minutes or 800 reps, I did 20 reps per minute and switched hands on the minute. In the last 10 minutes or so, I switched hands every 10 reps simply to save my hands .
I wanted to write about the experience of a long set because it’s not something that happens very often. In fact, for those that don’t follow my training, I don’t train specifically for this type of thing.
So, what made me think I could do this? On two occasions in the last two weeks (one in front of an audience), I did a 20 minute snatch set with a 12kg KB and I did it with only one hand switch. I did at least 150 reps with one hand. Those that saw me do it a second time noted that it looked like I had more in me; I did. In Cincinnati, I did this set after a 20 min 1 Arm LongCycle set with a 24kg KB.
The odd thing is that I didn’t train specifically for either of those things. My main training protocol for the last year has been 16kg Snatches and one arm Jerks (16kg and 24kg). My 16kg snatch sets with the 16kg for the most part have varied from 8-12 min and pace has varied from 14rpm-25rpm depending on the workout and duration.
A few things happened this year while working with the training protocol of my Coach, Valery Fedorenko. Always attempting to improve my snatch technique, I also strengthened and stabilized my overhead position, drastically improved my conditioning (sometimes surprising myself) and most notably I’ve taken my grip endurance to another level. I did all this by doing timed sets of mostly 16kg snatches, one arm Jerks and swings.
The most important thing that happened was the steady buildup of my confidence. 1000 snatches with a 12kg is a feat that requires real confidence. I’ve never attempted to do that; I’ve never attempted ½ that! However, I “knew” based on my other training that it was quite doable. I’ve learned how to pace myself and I’ve learned that when I do get tired, that is when you dial in and make sure you are minding your technique.
I’ve heard several state that one hand switch just works the grip. They contend multiple hand switch snatch sets are just as valuable as single hand switches for conditioning. Of course, I don’t find this to be the case based on my experience. That is not to say that if you choose to switch hands multiple times every workout that there are no conditioning benefits. Of course it is still a great workout. However, the benefits pale in comparison to a single hand switch protocol. I urge you to try them more than once to find out for yourself.
Friends of mine who monitor their heart rate during their snatch sets noticed that their heart rate drops after they switch hands on long single hand switch set. I wonder why? Well, I’m not a doctor or a scientist but I suspect it has to do with the stress levels associated with a single hand switch. When you do 3, 4 or 5 minutes without switching, your hands start to ache your forearms may start to burn, or perhaps your shoulder is getting taxed. All of these things can add to the stress of an already tough endeavor. That added stress raises your heart rate even further and it can disrupt your breathing if you don’t learn relax and tune it out.
Anyone who has worked for several minutes or longer with one hand knows about this stress. It isn’t just your grip. Everything on that side gets taxed , and overall your entire body must work to continually repair for the next rep. Of course, for most novices, their grip does go first, thus they immediately write it off as “just grip”. Even when your grip doesn’t go, your hands and forearms will ache after several minutes, and you may even notice the phenomenon where your strong hand (if saved for the last half) actually gives out sooner than the weaker.
To be successful at snatching with a single switch for an appreciable duration and pace with a respectable weight, you must have good technique. There is simply no way around this. Your overhead position and grip will fail you without it. It’s also a safer approach to exercise in my opinion.
However, if you only train switching hands every 10-20 reps or setting the bell down for sets, then you never really have to develop good technique and you won’t build the requisite skills, mental fortitude and confidence needed for some “seemingly” outlandish feat like 1000 reps.
Some might say well you did it with a light bell. Sure I did. But, as stated, the longest set I ever did with a light bell was 20 minutes at 370 reps. Yet, I worked for nearly 50 minutes and did almost 3 times the rep amount with no specific training. I have a feeling that I could do it with a 16kg and that is now on my list. Sure, it may require me to switch hands more often and will likely require a slower pace. However, the confidence is there and that is the key.
Training for this feat was not a goal, but my training enabled me to achieve it. For anyone who hasn’t tried training for a single hand switch on the snatches, give it a shot. Try to find your way to 10 minutes with a given weight with a single hand switch. For some, it may be 12kg and for others it may be 24kg or 32kg. I think you will find that in the process of doing this, you will build fortitude in your training that will make things you thought would be impossible very achievable.
-Catherine Imes is an AKC Coach and the first Master of Sport from