I Tried the Kettlebell Ladder Workout, and I Have Opinions

I tried it, and I have opinions.

What is the kettlebell ladder workout?

Put the kettlebell down, and rest for as long as it takes you to take one breath.

Do two kettlebell swings, and then rest for two breaths.

Do three kettlebells wings, and then rest for three breaths.

Keep going like this.

Once you get to 20, you go back down the ladder.

19 swings, 19 breaths.

18 swings, 18 breaths.

And so on, back down to one.

A pyramid is what you call a rep scheme that goes up and back down.

So this is a pyramid.

But whatever, the name doesnt really matter.

The point is that you work up from one rep to 20, back down to one.

And for each set, you rest for the same number of breaths as you just did swings.

The same TikTokerlater said that he wasactuallytricking people into being good at fucking.

Kettlebell swings are a real exercise.

They can provide a cardio or a strength stimulus, or both, depending on how you use them.

Kettlebell ladders arent a new idea at all, and they certainly didnt start with this TikToker.

Good on him for bringing the idea to the masses, I guess.

Lets try it, and then discuss.

My butt, back, and hamstrings were sore fordays.

(And even if you have, consider working up to this workout gradually.)

Lets talk about how it went.

First, I had to choose a kettlebell.

If its too easy, Ill use the 40 next time.

Thank you, kind spirit, whoever you are.

I would havediedwith the 40.

Because, again, its 400 swings.

When in doubt, pick the lighter bell.

And you know what?

The first few sets felt laughably easy: swing, breathe, swing swing, breathe breathe.

But I never doubted I could make it.

And I was using a light enough kettlebell that I wasnt gasping for air.

And it fit into a cool 30 minutes.

I spent most of my time in zones 3 and 4.

Rather, its a steadyish medium intensity workout.

My average heart rate was around 80%.

Does the kettlebell ladder workout work?

As in, will it improve your VO2max?

Zone 2 will improve it.

TheNorwegian 4x4will improve it.

Evencrappy HIIT videoscan improve it, at least a little.

And you know what?

I think the original appeal of the workout does have something to it.

Imall about making things more accessible when youre a beginner.

Start where it’s possible for you to.

Now, would I recommend it for a more experienced runner or exerciser?

With reservations, yes!

(If you dont care about running?

Sure, do this instead.

Knock yourself out.)

How long does the kettlebell ladder workout take?

Mine took 28:57, or just under half an hour.

How do you breathe when youre doing the kettlebell swings?

OK, important point of clarification.

You count breaths during your rests, but youbreathe normally during the kettlebell swings.

I dont think theres really a wrong way, so long as it feels right for you.

(And yes, I know there are kettlebell coaches who would say thats heresy.

How do you do a kettlebell swing, again?

Start with the bell on the ground, a little bit in front of you.

With straight arms, pull it back toward your hips.

Dont bend your knees any more than you absolutely have to.

The motion of straightening your hips will propel the bell forward, like pushing a child on a swing.

(The bell is the child.

Your arms are the chains of the swing.

Your hips are doing the pushing.)

Keep the knees still.

Bend at the hips.

If you know how to do that, feel free to use that movement instead.

If you dont, forget I said anything.

How heavy a kettlebell should you use for the kettlebell ladder workout?

Something that you are okay with doing 400 reps of in half an hour.

Its okay if that number scares you a little, but it shouldnt sound completely out of reach.

I used a 24 kilogram bell, which is about 53 pounds.

For comparison, I squat around 250 pounds and deadlift over 300.

But since this is meant as acardioexercise, lighter is better.

It will help you to keep moving without getting too fatigued.

If you finish the 400 swings and feel like it was too easy,thenfind a heavier weight.

How do you keep track of your kettlebell swings?

This was a challenge, for sure.

Just did the set of seven?

Ill make the seventh hash mark and then I know to count up to seven breaths before moving on.

After each descending set, Id cross off the number I just did.

I decided that I would countexhales when the kettlebell was on the ground.

How should I schedule this workout?

Do it two or three times a week ifthis is your only cardio workout for some reason.

How should I progress this workout?

At first, you may want to start with shorter ladders to ease yourself into the routine.