KettlebellPlanet.com

It is minus 30 degrees Celsius, or minus 22 Fahrenheit for you Americans, here in Calgary, Alberta today. On days like these I prefer to head straight home after work rather than risk death driving to the gym on icy roads.

Enter the kettlebell, still my favourite "home gym in a can" after all these years. And what better kettlebell drill to focus on than the snatch. It will build muscle, improve your explosiveness, and burn fat all at the same time.

One of the challenges with snatch's is to get enough volume in to stimulate your metabolism before you gas out. This is where ladders come in handy.

The ladder is a rep scheme that flows upwards or downwards. For example, you do a set of 1 rep, then a set of 2 reps, then 3 and so on until you cannot complete a set. Then you might go back to 1 rep and start climbing the ladder again.

Conversely, you might start at a high number and count down the reps. It would like reps I did for the snatch in the workout below.

Here is the kettlebell workout I did today, using a descending ladder method to sneak in extra volume on the snatch.

• Two Hand Swing x 20
• One Hand Swing x 10 each arm
• Clean x 10 each arm
• High Pull x 10 each arm
• Snatch x 10,9,8,7,6,5,4,3,2,1 each arm

Here is an example of the ladder being used for a series of drills.



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