Build Your Kettlebell Sport Endurance
The 10-minute Snatch Test is a basic kettlebell sport program that will help you build up to a 10-minute one-arm Snatch test.
Besides Snatch, the program also works for the Clean & Jerk, and Half Snatch, as these movements have similar demands.
Program Structure
You will perform 3 sessions per week. There is a test at the end of each week.
If you pass the test, you will move on to the next week. Failing the test means that the training week needs to be repeated.
Progression Timeline
- Advanced athletes: Can complete the program in 5 weeks, as they have the foundation to handle the increasing intensity
- Beginner and intermediate athletes: Recommended to repeat each week 1-2 times, amounting to 10-15 weeks in total
The program concludes with a 10-minute test. After that you can take a break and then repeat the program with a kettlebell that is 2-4 kg heavier or choose a different exercise.
Weekly Testing Protocol
Each week ends with a control session that serves as your progress test:
- RPE 5-7: You're ready to progress to the next week
- RPE 8-10: Repeat the current week to develop efficiency and build volume tolerance
This approach ensures you're building capacity sustainably rather than rushing through the program.
Exercise Variations
The program can be used with any of these exercises:
- Snatch: The classic kettlebell sport movement
- Clean & Jerk: Alternative for those preferring a two-part lift
- Jerk: Focus on overhead endurance
- Half Snatch: Lower impact variation
Training Format
Sessions consist of timed intervals with prescribed hand switches:
- Multiple sets of 2-4 minute intervals
- Specific rest periods between sets
- Progressive volume increase throughout the program
- Hand switching patterns to balance workload
Benefits
- Sport-specific endurance: Build capacity for competitive kettlebell sport
- Grip strength: Develop exceptional grip endurance
- Mental toughness: Learn to maintain pace under fatigue
- Cardiovascular fitness: Improve aerobic and anaerobic capacity
- Full-body conditioning: Engage entire kinetic chain
Who Is This For?
Perfect for:
- Kettlebell sport competitors
- Those wanting to test their endurance
- Athletes seeking grip and conditioning challenges
- Anyone preparing for certification tests
Prerequisites:
- Solid technique in chosen exercise
- Ability to perform the movement continuously for 2+ minutes
- Understanding of pacing strategies