Out of all the kettlebell workouts, one of the best known is the 10 minute Kettlebell Snatch Test. This test is an excellent test of muscular strength and endurance, as well as mental strength. It is often referred to as the SSST (Secret Service Strength Test), because the United States Secret Service uses this as a qualification to join the ranks of the Secret Service. The workout is simple.
- Complete as many kettlebell snatches as possible in 10 minutes at your prescribed weight.
- The weight for men is 24kg (1.5 pood or about 53 pounds) and 12kg (or about 30 pounds) for women (although sometimes you will see the test at 16kg for women).
- You can change hands as often as you like, and you do not have to touch the kettlebell to the ground between reps.
- You may set the kettlebell down as often as you’d like.
- The weight must be locked out above the head (elbow to ear).
As I mentioned, this is an excellent test of strength and endurance, but it also tests the mind. Just a minute or two in to this test and you will be second guessing your decision to do the test. You must know your body when you go through this workout. Do not come out of the gates too strong or you will burn out. Try to keep a nice steady rhythm, breaking up where needed.
Typically the benchmark for this workout is 200 snatches in 10 minutes (this is also the required amount on the Secret Service test). The RKC uses a 5 minute test and requires 100 snatches in that time frame, so this test is a bit more difficult.
Have you tried this kettlebell workout? How did you do in your 10 minute Kettlebell Snatch Test? Leave comments below!