I got an email from Ernesto yesterday regarding the “5
little known ways to screw up your kettlebell workouts.”
He recently PR’d (got a personal record) in his RKC
Snatch Test – 100 snatches in 5 minutes or less with a
He got it in 4 minutes 20 seconds.
Here’s what he said –
“Also I definitely agree about the shorter workouts. At
first I wasn’t doing that and burning myself out while
training for the RKC snatch test. Then I shortened them
to a half hour or less. I just did the snatch test this
weekend and I set a PR! 100 snatches with the 24kg in 4
minutes and 20 seconds. For a while I wasn’t sure if the
shorter workouts helped with performance along with fat loss
but they definitely do! Thanks for all the info, it makes a
So congratulations to Ernesto!
He found the “under the radar” snatch performance tip:
When in doubt, DO LESS.
Because intensity is inversely related to duration.
The harder you work, the less time you need to, or can for
that matter, work.
And if you want to screw up your hormones and your body,
especially when you’re working 40+ hours a week, have bills
to pay, and are burdened with the cares of life, then do
See what happens.
Not only will you fatten up (stress response) your performance
will suffer too.
So, be smart like Ernesto – improve your snatch performance
AND lose some extra body fat – do shorter workouts – like
Ernesto said – 30 minutes or less.
Do what Ernesto did and grab yourself the best dang book of
short kettlebell workouts around –
P.S. There’s 18 weeks of short Snatch workouts inside
“Kettlebell Express!” guaranteed to make your Snatch Test
feel easy. Get your copy here: