Today, I have a fun workout for you that can be done with a kettlebell.
It is a simple workout, but effective.
The workout is from Funk Roberts and Chris Lopez.
Enjoy the workout.
Rick Kaselj, MS
THE WORKOUT – Snatch & Swing Your Partner Workout – “On the Minute” Training
20 minutes (you will need 1 kettlebell)
PROTOCOL – Set a timer for 20 minutes. When you hit start, perform 8 single-arm kettlebell snatches per side. Rest for the remainder of the minute.
When the timer hits “19:00” use 1 kettlebell and perform 8 reps of Kettlebell Swings. Rest for the remainder of the minute.
Repeat this protocol (alternating between snatches & swings) for the entire 20 minute period.
Hey guys, Chris Lopez here with Funk Roberts.
Today what we are going to focus on is Power Endurance, more specifically, hip power.
- “On the Minute” Training – Set your timer to 20 minutes. 8 KB Snatches (Per Arm) and 8 Two Arm KB Swings.
We are going to go for 20 minutes straight, “On the Minute” alternating between snatches and swings. You’re going to do 8 reps of snatches on each side when the timer start. Then you will put your kettlebell down and rest for the remainder of that minute, whatever time that may be.
After that, you are going to pick the kettlebell back up. For the next minute, you are going to do 8 kettlebell swings; Two arm swings, nice and explosive, really trying to create float in the bell. Now the beauty of “On the Minute” training is that it rewards you to be explosive. By set 20, you want to be as explosive as you can, because the more explosive you are, the more rest you get, because the faster your reps go. So, it rewards you with more rest for being more explosive.
Funk Roberts: Yes, this is perfect, which is what you want. Hip power is “hip explosiveness”. In every one of your combat sports, whether it’s Judo, whether it’s BJJ, whether it’s Muay Thai, or whether it’s Kickboxing or MMA, these two exercises right here are your bread and butter when it comes to explosiveness. Am I correct?
Chris Lopez: Yes, absolutely!
Funk Roberts: If you implement these weekly into your training, you guys are going to absolutely improve your hip explosiveness and power tenfold.
Chris Lopez: Are you ready to go?
Funk Roberts: I am ready to go.
Minutes #1 – 8 Snatches per Arm
Chris Lopez: We’re going to do 8 snatches on each side, focusing on explosive hip power the entire way through. I am going to set my timer and we are ready to go.
8 Snatches (Right Arm)
Snap those hips right up. When you are doing those snatches, you really want to focus on locking out. To get the good lock out, squeeze your glutes at the top. You also want to brace your Abs.
8 Snatches (Left Arm)
Concentrate on nice and clean switches on the snatches. Power those hips through. Keep going. Remember what I was saying before – the more explosive he is, the more rest he gets. You get rewarded for working harder.
Funk did 8 snatches on each side and he has about 25 seconds of rest. In between, I want you to stay fast and loose. Inhale through your nose and exhale through your mouth. Try to allow your heartrate to calm down.
Funk Roberts: It’s really important, the recovery time, here. Focus on the recovery, breathe through your nose and exhale through your mouth. I really want you to focus on that.
Minute #2 – 8 Two Arm Kettlebell Swings
Chris Lopez: Here we go with two arm kettlebell swings for 8 repetitions.
8 Two Arm Swings
As Funk gets through this set, he should have a little bit more recovery time because it’s only 8 swings. That’s the beauty of the way we are doing this, because even though you only do 8 swings and a lot more recovery time, you still have to be explosive with the swings. That’s what you want to think about when you are doing this exercise.
Chris Lopez: How do you feel?
Funk Roberts: I am great. I feel good.
Chris Lopez: Again, inhale through the nose and exhale through the mouth. Control the breathing and control the heartrate.
Funk Roberts: As I was just talking about before, it is really important to focus on that recovery because it’s the rest time between your rounds. You need to be able to recover so you can exert all the energy that you need in the next round.
Chris Lopez: Good. You have 10 seconds left and then you are back on snatches.
Minute #3 – 8 Snatches per arm.
What you really want to do is to focus on creating float in that bell by driving your hips. Your upper body really doesn’t have much to do with it other than finishing at the top. That’s what you want to do. Your hand is going to guide the bell to the top.
Everything else is occurring with your hips. So your hips are responsible for actually lifting that bell and driving it up.
Remember we are doing “On the Minute” Snatches. So every time that clock hits 0:00, that’s when you work. Fast and loose. Deep breathe in and out.
Funk Roberts: This is 16 kilograms of weight that I am using right now.
Chris Lopez: As far as kettlebell size is concerned, use the weight that you can comfortably press for 8 repetitions. Anything that you can comfortably press for 8 repetitions is the ideal size.
Minute #4 – 8 Two Arm Swings
There you go. Good hinge work there Funk. There are a couple of things that you might notice with Funk. He has a vertical shin angle, and is really focusing on floating that bell. He is nice and relaxed in the upper body. The lower body is doing all the work.
Chris Lopez: Fast and loose. How do you feel?
Funk Roberts: I feel great. I feel my heartrate pumping right now. My muscles are starting to feel the endurance portion of it, but I feel good. So, we are going to continue doing this. We are not going to bore you through the whole 20 minute routine.
Chris Lopez: Yes, 20 minutes is all you need.
Funk Robert: I am working on it for 4 minutes and am already feeling it. My heart rate is pumping, I am feeling it. So I know that the next few rounds that I do are really going to work on power endurance.
Chris Lopez: Yeah, right. Power Endurance the whole way through the 20 minutes. Just focus on being explosive and really snapping your hips to get that kettlebell up. Remember that the upper body has very little to do with it. On the snatches, it’s just about guiding it to the top. On the swings, nothing is happening at all. Keep your elbows and shoulders relaxed. You are getting both endurance and you hip explosion with this one conditioning workout.
Funk Roberts: Now it’s your turn to GET IT DONE!
If you are looking for great kettlebell workouts that help you get amazing results, then check out
10 Compound Kettlebell Exercises for Increased Strength.