Saturday Steel : How to Stay Strong This Holiday Season

Welcome back to Saturday Steel, where we bring you strength, mobility, and nutrition tips straight to your inbox. This month, we’re focusing on staying consistent and skillful during the holiday season. The holidays bring more social gatherings, schedule changes, and (for many) a shift in focus from fitness routines. But it’s possible to stay strong and keep progressing without a complete overhaul. In fact, it might be the perfect time to dial in on technique, especially with powerful, skill-driven moves like the kettlebell snatch. This November, let’s explore practical ways to keep your strength game strong—holidays and all.

In this blog post, we’ll explore:

• How to stay consistent with simple, effective practice during the holidays.

• Tips for maintaining mobility and managing holiday stress.

• A step-by-step guide to practice the kettlebell snatch for powerful results.

In the StrongFirst methodology, we often use the term “practice” rather than “workout.” The goal is to train strength as a skill, refining movements with focus and precision instead of just aiming to get sweaty. By thinking of training as a practice, we build not only physical strength but also technique and control that translate to lasting progress and resilience.

Let’s dive in and explore practical ways to keep your strength game powerful — holidays and all.

Holiday Prep for Consistency in Strength

Staying consistent through the holidays can be simple with a few adjustments. Here’s how to make it work for you:

1. Consistency Over Perfection

   • Goal: Aim for more frequent but shorter practice rather than longer, intense sessions.

   • Tip: Even a focused 10-15 minutes keeps your momentum strong. Set a goal for “mini-POD sessions” instead of full workouts.

2. Mini-POD (Practice of the Day) You Can Try:

   • 10-Minute Power Session: 2 Hand Swing x4-6 OTM (@ 6-12RM weights)

     • You should recover enough to “Pass the Talk Test” before each set.

     • Use MAX POWER & MODERATE TEMPO.

     • STOP if Power drops whatsoever.

     • Expect low-moderate muscle fatigue, & some pump in the muscles but no burn.

   • Snatch Technique Practice: 1-Arm T-Rex Swings 2-3 reps, every 30 seconds for 8-10 minutes (perform on only one side each set alternating each 30 sec). Just enough to keep skills sharp without heavy fatigue.

3. Recharge Routine for Holiday Stresses
   The combination of holiday stress and cooler weather can have you feeling tight or stiff. Protect yourself by focusing on:

   • Mobility Drills: Try these mobility drills that target the shoudler, T-Spine, and Hips.

     • Shoulder Mobility & prep for Snatches: KB Arm-Bar + Hip Pump

     • Standing Hip CARs ( Controlled Articular Rotations)

     • The Pump

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Practicing the Kettlebell Snatch

The kettlebell snatch is a powerhouse move, ideal for building both strength and endurance. It is also a movement that incorporates total body connection and participation - this makes it ideal for getting a lot of “bang for your buck” in a quick session. As a full body movement, the snatch is a great choice for efficient training particularly if you are short on time or looking for an exciting switch of pace. This section breaks it down into easy steps, so you can start with the basics and work up to a smooth, strong snatch.

Step-by-Step Breakdown:

1. Start with a Strong Swing:

• Tip: Drive from the hips, not the arms, and practice 1-arm swings until they feel natural.

• Why It Matters: The swing sets the foundation for smooth, efficient snatches.

2. Have a Solid Clean:

• Tip: Drill taming the arc having the shortest distance between hike pass and rack position of the clean.

• Practice Patience: Taking the time to own this here will save you time in taming the arc in the snatch. if you can’t manange this half way what makes you think you can all the way up in your overhead position.

3. Reverse Half Snatch Practice:

• How To: Clean the bell to the rack position. Press the bell to the overhead position. Perform the downward part of the snatch and re-clean the bell to the rack position to reset.

• Purpose: Helps you control the kettlebell’s path and learn to keep it close to your body on the downward part of the snatch. Try this in front of a curtain or imagine you are in front of a wall - this helps tame the arc of the bell.

4. Half Snatch Practice:

• How To: Perform a snatch to the overhead position. Lower the bell with control to the rack position (reverse press). Then use a clean to perform the next snatch to the overhead position.

• Purpose: Helps you control the kettlebell’s path and learn to keep it close to your body on the way to the overhead position. Try this in front of a curtain or imagine you are in front of a wall - this helps tame the arc of the bell.

5. Transitioning to the Snatch:

• Weight: Start with a light kettlebell to build confidence.

• Movement: Drive through the hips to bring the kettlebell up, then punch up at the top to avoid wrist impact. Keep the bell close to the body with a bent elbow on the way down rather than casting the bell out.

A Simple Holiday Snatch Training Routine

It is a common programming recommendation for anyone looking to conquer their first 5-minute Snatch Test (or for Beginners who want to improve their Snatch) to Swing Heavy & Snatch Light! Because a high volume of heavy Snatches can take a toll on your hands, heavy swings are a great way to build the hip power and grip strength needed to snatch heavy without the mileage on the hands. Snatching light is also friendlier on the hands and also offers more flexibility in finetuning technique. This strategy can allow for more overall volume which translates into more (and higher quality) technique practice.

Combining consistency tips with the snatch practice, here’s a sample weekly plan you can easily follow through the season:

Stay Strong and Skillful Through the Season

Sticking to consistent, quality practice doesn’t have to be overwhelming. Mini-POD sessions and technique-focused drills make it possible to maintain your strength and even hone a new skill, like the kettlebell snatch, without sacrificing holiday time. Remember, each rep counts toward a stronger, more energized season and a solid start to the New Year.

Applying What You Learn Beyond the Workshop

Whether or not you join us for the Kettlebell 201: Rite of Passage Workshop, the lessons from kettlebell training apply far beyond the gym. The snatch, clean, press, and Get-Up help you develop functional strength that translates to everyday movements—whether you’re lifting your kids, carrying groceries, or tackling a new sport.

At OMP, we believe in teaching strength as a skill. With that mindset, every training session becomes an opportunity to sharpen your technique and become more resilient.

By focusing on these movements, you can enjoy a varied, effective bodyweight training routine that complements and enhances your overall fitness strategy, regardless of where you are or the equipment available.

Join us at our Kettlebell 201 Workshop!

If you are already familiar with kettlebell Swings, Turkish Getups & Squats and want to take a deeper dive into the kettlebell Clean, Press & Snatch,

join us on November 16th at HomeGrown AthletX for our Kettlebell 201: Rite of Passage Workshop. With options for a 2-hour or 4-hour session—or both—you’ll leave with new skills, actionable ways to integrate them into your training plan, improved strength, and a roadmap for continued progress.

Click the register button below to secure your spot now and become part of the kettlebell mastery journey.

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