When we refer to the cadence of kettlebell swings or snatches, we refer to the “RPMs” or repetitions per minute. However, in music, the beats per minute are referred to as the tempo, and cadence refers to the sequence of the notes. We will use the exercise definition of cadence as the strides per minute or repetitions per minute. It’s potentially confusing if you have a musical background.
How does this apply to swings or snatches?
The RPMs or cadence can dramatically impact what you will get out of a set.
Let’s consider it a continuum from low to high RPM work.
On the low RPM side:
Beginners learning the technique
In the middle:
On the high RPM side:
TSC snatches
Q&D swings and snatches
Brett Jones, StrongFirst Director of Education, challenges students to embrace the low RPM work: “How long can a set of swings take you? Not how quickly can get them done.” Do not mistake low RPMs for low power.
An early focus on embracing the float and “extending the set” has great benefits.
As Pavel explains in Kettlebell Axe, the lower RPMs work where “micro” rests within the reps assists with CP/alactic work with small amounts of recovery within the rep to really clamp off the glycolysis. Contrast that with the high RPMs work of Q&D snatches where the goal is to go fast enough to get a small amount of glycolysis over the four sets (if 5/4 series) or two sets (if 10/2 series) and then recover during the “luxurious” rest between series. Very different.
In the middle RPM range, the S&S swings or snatch test pace is fast enough to meet the time constraints but avoids the high cadence “sprint” that would burn an individual out before reaching the goal. Derek Toshner, StrongFirst Certified Master Instructor, does a great job of detailing the moderate RPM work of a snatch test vs. the high RPM work of the TSC snatches in the online course Speed Metal.
You can see a great example of surfing the cadence continuum in this article by Al Ciampa, StrongFirst Certified SFG Level I Instructor.
So, do you know your cadence?
Are you bringing the high RPM work of a TSC snatch set to what should be a moderate RPM snatch test? Or are you sprinting your swings in an S&S test only to burn out before the final set? Could your AXE work benefit from extending the rep time?
Dialing in your cadence is the answer.
Let us know on the StrongFirst Forum.
