It’s no secret that kettlebells reign supreme for burning fat, but of course, conditioning is part of that equation too. Regular sets of swings or snatches will build your muscular endurance as well as improve your heart and lung efficiency.
Kettlebell ballistics like the swing and snatch build endurance by default, and there are a few different approaches. One consideration is which would be better? Each has its own pros and cons:
The Snatch:
- Pro – more explosive
- Pro – more upper-back and shoulder involvement
- Pro – less taxing on the grip
- Pro – there’s a place for resting at the top
- Con – there’s a place for resting at the top
- Con – more technically demanding
- Con – requires more concentration
- Con – harder on the hands (handle rotation)
- Con – generally more dangerous (you could drop it on your head)
The Swing
- Pro – non-stop movement for efficiency
- Pro – less technically demanding (can’t be lazy though)
- Pro – can adjust swing height depending on energy level
- Pro – generally safer (no overhead movement)
- Pro – no place for resting at the top
- Con – no place for resting at the top
- Con – more taxing on the grip (can be a pro for some)
- Con – less upper back and shoulder involvement
So, there’s a short list. Once you’ve gotten the swing down pat, you can add snatches (when you’re comfortable with them). It’s good to occasionally mix things up. However, the swing can remain your bread and butter drill for conditioning. All this said, you’ve still gotta love the snatch – it’s just fun, cool, and will kick your butt.
Now, how to incorporate swings (or snatches) into a program specifically designed for conditioning? First, you can either have days devoted to conditioning, or tack your conditioning onto the end of your regular workout.
If you have days devoted to conditioning, try a program like the DOE Man Maker, or Mike Mahler’s HOC workouts. Swings will fit nicely into either one of these programs, and they’ve been proven effective for both conditioning and fat burning. Alternatively, you can just simply swing the kettlebell. Switch things up; here are some options:
- Short sets of 10-20 swings with short rests
- Long sets of 50-100 (or more) swings
- Count down – do a set of 10 with each hand, then 9, then 8, etc. with little to no rest between
- Climb up – do just the opposite of the count down
- Up and Down – start with one, then two, etc. up as high as you like, then back down
- DARC swings – change hands at the top of each rep
If you want to add conditioning to your regular workout, do it at the end. Always avoid wearing yourself out with conditioning before doing any drill that requires concentration. You don’t want to be tired or have jelly-legs from 200 swings, and try to do a bent press or overhead squat with a heavy kettlebell.
Keep in mind that the more swings or snatches you do in a session, the more tired you’re going to be. Don’t get lazy with your form! If your form starts to break down, it’s time to take a break. Tough or not, pushing your body too hard when it’s not ready will lead to an injury. Don’t try to progress too quickly. If you flub up a swing or snatch, it’s your back your risking – not breaking a nail, so be careful!
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