Kettlebell Swing Ladders for VO2 Max?

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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.
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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

Опубликовано:

26 июн 2024

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Комментарии : 69

@ZackHenderson 3 месяца назад

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

@jeremybowerman6482 3 месяца назад

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

@tempt1088 3 месяца назад

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

@o0131 3 месяца назад

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

@reeanimationgaming1034 2 месяца назад

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

@tempt1088 2 месяца назад

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

@yoojeebee 2 месяца назад

@@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 3 месяца назад

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 3 месяца назад

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

@shantanusapru 3 месяца назад

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!

@treysparling5924 3 месяца назад

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

@mariavillares8627 3 месяца назад

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 3 месяца назад

This is simply amazing

@jayescapeplan 13 дней назад

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.

@ghostchipoko6929 Месяц назад

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

@jceggbert5 3 месяца назад

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 3 месяца назад

Mission failed

@tweetspie06 2 месяца назад

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

@dustykevin6329 2 месяца назад

Progress?

@jceggbert5 2 месяца назад

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 2 месяца назад

@@jceggbert5 awesome start! Good luck!

@allengaible6436 3 месяца назад

Simple but effective.

@judith8604 3 месяца назад

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

@melodyjohnson3251 3 месяца назад

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 3 месяца назад

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

@AlteredState1123 3 месяца назад

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 3 месяца назад

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 3 месяца назад

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

@MichaelHughes124 2 месяца назад

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.

@yhizz1809 Месяц назад

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

@katrielnwene1452 3 месяца назад

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

@nikimeek9082 2 месяца назад

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 21 день назад

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.

@the_Analogist4011 Месяц назад

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 22 дня назад

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

@the_Analogist4011 22 дня назад

@@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 13 дней назад

@@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

@Orlando-oc8ee 3 месяца назад

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

@ZackHenderson 3 месяца назад

One. Check out this video > ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-GdHrwf-7YMs.html

@rock0795 3 месяца назад

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

@aubreybangoura8736 2 месяца назад

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 2 месяца назад

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 Месяц назад

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 2 месяца назад

How frequently do you suggest training this way?

@amiracle1269 2 месяца назад

Daily....BE A WARRIOR

@sofianecherfi8804 3 месяца назад

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

@ZackHenderson 3 месяца назад

Depends, but start with 20 RM

@sofianecherfi8804 3 месяца назад

@@ZackHenderson thank you

@luanta2251 Месяц назад

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

@ZackHenderson Месяц назад

Most folks start with 12 kg. Check out my channel for full buyers guide ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-VW_fb7ruwdw.htmlsi=REd4FSLVM6f0JIwe

@TakiTarik 2 месяца назад

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

@Steffle_upagus Месяц назад

Yes, always breathe

@emrahalpat 3 месяца назад

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 3 месяца назад

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 3 месяца назад

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

@ZackHenderson 3 месяца назад

Get started with the deadlift and belly hinge - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-sbHZbVaxTX8.html

@sonwil705 3 месяца назад

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

@chrisj2973 3 месяца назад

@@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 2 месяца назад

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