The 21-Day Kettlebell Challenge: Day 8

Lauren Brooks


Encinitas, California, United States

Women's Fitness, Kettlebells, Functional Movement Screen, Nutrition


Every day I am posting the challenge and adding general training tips and motivational advice. If you're just learning about the challenge, you can go back to Day 1 and feel free to join in any time.


Kettlebell Choice: You can either do this challenge as 1-arm kettlebell snatches or swings. It's up to you which you prefer, the snatch is the more challenging exercise. Therefore, choose a weight that feels comfortable for you and remember, at the end of this challenge, you will be hitting a 100 reps.


Beginners: Take your time. Set your kettlebell down after each set.


Intermediate/Advanced: You can try and complete all reps to get to the total number without setting the bell down following the suggested rep scheme to switch arms.


Share Your Experience: I have a Fitness Challenge Group on Facebook, feel free to join, post your progress and share your photos, videos, and experiences with the community. Also, you can use the hashtag #thesnatchchallenge on social media and we'll see you, too. Enjoy the challenge, and have some fun.


Day 8 of 21

The rep scheme is more like a ladder now and we've taken the total reps down. 


1-Arm Kettlebell Snatch or Swing:
Total = 40


Shopping for a Kettlebell

Kettlebells are simple tools but finding the right one can get a little confusing. You have a range of sizes to choose from. If you are just starting out on our kettlebell journey then you can probably purchase just one kettlebell. Choose one that is comfortable to use but just enough of a challenging weight.


Developing strength will be an organic process. You'll know when you're ready to move up to a heavier kettlebell.


At the very minimum this is what I recommend:


  • Women – 8 KG (18 Lb) kettlebell
  • Men – 16 KG (35 Lb) kettlebell


In a perfect world it’s nice to have options for different exercises. If you have the funds to invest in several at a time then this is what I’d recommend for the average male and female:


  • Women – 8 KG, 12 KG, 16 KG
  • Men – 16 KG, 20 KG, 24 KG
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