Kettlebell Swing Ladders for VO2 Max?

► Learn Kettlebells ⇢ zackhenderson.com/kettlebell-...
(Use code "kb25" for 25% off)
► (FREE) Kettlebell Swing Masterclass ⇢ zackhenderson.com/swing-maste...
The kettlebell swing is a great total-body exercise for improving strength, cardio and, according to one TikToker, VO2 Max.
In this video, I breakdown the kettlebell swing ladder workout that has gone viral on social media. I then examine the benefits of "breathing ladders" and how they can be used to spice up your kettlebell swing workouts.
Finally, I share 3 kettlebell swing breathing ladder workouts I personally use in my own and my clients' programs.
Connect with Zack:
📹 Subscribe: / zackhenderson
🌍 Website: www.zackhenderson.com
► Online Coaching Program: zackhenderson.com/coaching
► Kettlebell Foundations ⇢ zackhenderson.com/kettlebell-...
► More Fitness Programs ⇢ zackhenderson.com/store
Zack Henderson is a strength coach in Nashville, TN.
He enjoys working with students of all skill levels to become stronger than they ever thought possible.
0:00 Kettlebell Swing Ladder viral TikTok
0:33 Kettlebell Swing Breathing Ladder Workout
0:56 Breathing Ladder Benefits
1:30 2 Key Points
2:11 3 Kettlebell Swing Ladder Workouts

[@ZackHenderson]

Get the Kettlebell Swing Masterclass here ⇢ zackhenderson.com/swing-masterclass/

[@jeremybowerman6482]

Took 3 weeks. Ran 20 mins straight tonight. Legs hurt but first time I didn't have to stop

[@tempt1088]

I can as of now only jog for 30-40 seconds😭😭 I should get to doing ts

[@o0131]

@@tempt1088you can do more, you just think you dont

[@reeanimationgaming1034]

For how long do you do this kettlebell workout? 30 minutes? How many sets?

[@tempt1088]

@@reeanimationgaming1034 i feel like this was very well explained in the video you're commenting on

[@yoojeebee]

​​​@@reeanimationgaming1034 the extra workouts he mentioned in the vid , he does say how long for each one . for the tiktok one its starting with 1rep, up to 20reps and then back down to 1rep . he said u can do it daily or every other day and when u feel like youve gotten pretty good at it u can reduce the breaths u take while resting

[@jcallispro]

Great vid! My dumbass wasn't breathing during the workout haha. I was wondering why I couldn't make it past 8

[@b.d.y.k.1081]

Oh boy, was thinking the same when I first watched the original, then I was like I need to do more research.

[@treysparling5924]

just learned about these, work as a wildland firefighter and wanting to up my v02 max so i don’t get my ass kicked as hard by the hikes

[@shantanusapru]

Wow! Thanks, Zack! This is exactly what I had requested!👌👌👌 This is awfully nice of you!🙏🙏🤩🤩 Looking forward to more such videos/content/examples reg. improving VO2 max using KBs!

[@mariavillares8627]

This is awesome, I was really curious about this routine for building cardio, I am miserable when trying to run because of my breathing. Thank you!

[@isthi000ify]

This is simply amazing

[@jayescapeplan]

I am going to use this to help me with jiu-jitsu. I keep getting nauseous during class, and I think it's my breathing during intense rolling.

[@allengaible6436]

Simple but effective.

[@ghostchipoko6929]

Ive done this exercise routin literally twice and already seeing massive boost to my endurance whilst running.

[@jceggbert5]

I've had problems with blood oxygenation for a long time, and I can barely climb a flight of stairs without getting winded. I've searched for ways to improve it but since my spo2 is always 98/99, everyone tells me I'm just fine and go do cardio. Great advice for about 90 seconds but then I'm winded for an hour. Also, I have chronic migraines that get 10x worse when I'm winded. I've never stumbled upon the term Vo2 Max before seeing his video, and it sounds like just what I need. I'll see if I can track down a kettlebell and start this in the next few days. I'll do my best to come back and reply with progress.

[@KrakkenXXX]

Mission failed

[@tweetspie06]

It's been 2 weeks, how's it going?

[@dustykevin6329]

Progress?

[@jceggbert5]

Kept getting distracted and the kettlebells I orderedbgot delayed, but they showed up yesterday and I lasted until the cycle of 12 and then my legs started hurting, and then cramping on #14. Had to stop and I can barely walk today. I am now loading up on magnesium and potassium to hopefully prevent the muscle cramps. Gonna go again tomorrow or the day after.

[@tweetspie06]

@@jceggbert5 awesome start! Good luck!

[@judith8604]

Brb, imma get my fitness subscription back up and do this to train for the running comp. 🙃

[@melodyjohnson3251]

I saw his video when it first came out, and I've been trying kettlebell swing ladders for the past few weeks. Have felt better in my running, but I wish someone had warned me how sore my lower back would be after doing my first full ladder! 😅😅😅😅

[@ZackHenderson]

Oof - that full ladder workout definitely takes some working up to!

[@AlteredState1123]

You might want to have someone check your form. The soreness should be in your glutes and hammies, not your lower back. Do a hip hinge, and keep your spine neutral.

[@farstrider79]

I'll echo another comment, you should get your form checked. You might be bending the knees too early on the down swing and doing the squat swing instead of primarily hinging at the hip, it's really common and puts a lot of extra strain on the low back. Some folks don't seem to have an issue with it, but it is bad for others.

[@worthy81]

​@@AlteredState1123 Your lower back is part of the posterior chain involved in the hip hinge bud.

[@MichaelHughes124]

Your lower back should not hurt. Maybe some muscle fatigue feeling, but not pain. Pain = bad! Keep your core tight while swinging to protect your lower back.

[@katrielnwene1452]

D so do we go up to 20 and then we go 20 down all the way back down to one?

[@yhizz1809]

I wanna do this to improve my vo2 and then once its good I want to start training with the couch to 5k app for improvement and weight loss

[@nikimeek9082]

Thanks so much for this! Do you have any recommendations on the weight to use? Ie. If my kettle swing max is 45lbs, what % of that should I practice with?

[@HussainAli-cn9bk]

You gotta feel it out. If you’re getting way too tired at the end of the 20 reps and using poor form, drop 5-10 lbs. If it doesn’t feel challenging enough add 5-10.

[@Orlando-oc8ee]

Quick question. When inhaling, is it two breaths in then exhale, or is it one deep breath exhale, one deep breath exhale.

[@ZackHenderson]

One. Check out this video > kzbin.info/www/bejne/fZWro6qcYpyMg9U

[@rock0795]

How many times should you be doing this a week?? Awesome vid btw

[@aubreybangoura8736]

Based on my research, I have found that pairing these workouts with aerobic training can make them more effective. Athletes tend to see the best results when they train 6 days a week, alternating between interval threshold training (such as KB Swings), which involves working at 90-95 percent of your maximum heart rate, and aerobic training, which involves longer continuous training for around 30-40 minutes without intervals. Happy training 👍(Ps.if you have been keeping up with this training for the past 4 weeks any updates on your progress )

[@firstpersonducky9333]

Do you know if any exercises you could substitute this with for someone who can't stand, but with the same goal in mind. I want to increase my vo2 max but I can't do the swing while in my wheelchair

[@PaulOsterman-op5lx]

My best advice would be the rowing machine but modified if you can’t use your legs to push, or use a ski trainer sitting down

[@abexman]

How frequently do you suggest training this way?

[@amiracle1269]

Daily....BE A WARRIOR

[@the_Analogist4011]

I've switched to doing every exercise in my entire routine as a breathing ladder because it has been holding my sleep apnea at bay. I'm hoping i can "study" for my lung exam and get a score that contradicts the results from the initial sleep study

[@lochemoji4845]

Hi could you elaborate please? What were the results from your sleep study?

[@the_Analogist4011]

@@lochemoji4845 just that my breathing was periodically stopping. My doc set me up with a lung specialist, but I didn't discuss the results in detail with anyone yet. I've been doing these ladders with all of my lifts for a few weeks now, and my sleep has been pretty darn good. Slowly adjusting the weight for maximum effort. I am beginning to suspect this method is near optimal for enhanced blood flow to the areas worked

[@the_Analogist4011]

@@lochemoji4845 i thought i replied. My breathing was just observed to stop. No explanation though. But sleep has been pretty darn good since i have stuck with the ladders for alp exercises and redid my entire workout routine

[@luanta2251]

I have a question: how much weight should I start with if i’m a complete beginner at this?

[@ZackHenderson]

Most folks start with 12 kg. Check out my channel for full buyers guide kzbin.info/www/bejne/jIjCl5Vtp9qqmtksi=REd4FSLVM6f0JIwe

[@TakiTarik]

i only need to know do u breath during the swing ? like actualkly during the swing?

[@Steffle_upagus]

Yes, always breathe

[@sofianecherfi8804]

what RM kb should we use to do the workouts please?

[@ZackHenderson]

Depends, but start with 20 RM

[@sofianecherfi8804]

@@ZackHenderson thank you

[@emrahalpat]

So how do you know when it's good? What's the benchmark? Like "when you can run 5 miles in 30 minutes?" Type of check?

[@jacobhoward8689]

When blood and air flow don't limit most exercises, and you don't get winded when running say, one mile. When other exercises make more progress than when you hadn't been training vo2. It's noticeable, and you'll be able to tell

[@chrisj2973]

Is there an alternative that puts less strain on the lower back?

[@ZackHenderson]

Get started with the deadlift and belly hinge - kzbin.info/www/bejne/qZOri5WMlt2Hjpo

[@sonwil705]

Check your form. Glutes and hammies should be sore not your back

[@chrisj2973]

​@@sonwil705I herniated a disk 10 years ago and both a doctor and PT told me to avoid weighted squats and kettlebells. I've made my back stronger through back extensions & KOT type exercises but bending over like this over and over, with weight, still puts pressure on it and it fatigues quicker than other muscle groups.

[@reeanimationgaming1034]

This is basically just hit training with focus on breathing. You can do sprinting or burbies or any other thing that makes you super exhausted, instead of kettlebell swings.. The swing is just a means to get your heart rate up. It doesn’t really matter what you do instead

[@b0ssravioli822]

Can I use a dumbell if I don’t have a kettlebell?

[@reeanimationgaming1034]

No. Just buy one.. Or do sprinting or burbies instead. This is basically just hit training with focus on breathing inbetween

[@0kecske0]

Just got here by youtube recommendation, so this is an unknown topic for me BUT You are meant to stop breathing while swinging??????

[@ZackHenderson]

Check out 1:57

[@adoboFosho]

Isn't this just Pavels Simple and Sinister in a way

[@isthi000ify]

🪓🪓🪓🪓