What's a decent starting weight, please, buddy. I'm about to buy a kettlebell to do this at home. I can deadlift 2 plates either side for 12 reps no problem, then go up to 3 plates in halfs for 6 reps finishing. I was thinking 15 or 20kg bell to start?
@@REE-Animation 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
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.
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.
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!
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! 😅😅😅😅
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.
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.
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.
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 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
@@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
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?
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.
@@fud_sa I did them daily for five weeks. I have no hard data like heart rates or times or etc, but I noticed I was able to sprint without becoming fully out of breath. Playing tag with my nieces and nephews was a breeze. I'm still doing swings daily, but I switched to sets of 25 to get the workout done quicker.
@@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.
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
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
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 )
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
I had a 25 lb and it was way too light so I bought a 24 kg or 53 lb and would do sets of 10 times 3 to start (30 total swings) Right now I'm 5'11" 178 pounds with low body fat 62 years old. The 53 lb is still somewhat of a challenge for me in double and single hand swings after 8 months - but, I can do 300 - 500 swings a given day, 25 at a time, but I see how I am slowly outgrowing this weight as my conditioning and core and posterior chain get stronger and will need a 61 lb or a 72 lb. It is a slow process. Hope this helps.
You went trough a total of 4 different exercises trough this video but you said nothing about which one you should do, and if you should do multiple of them or only one of them a day, so im confused. Also what is a "snatch". And When exactly during the swing do you breath in and out, wish you could explain some things in this video a bit more clear. And also I didnt understand what you mean by repeating after doing a set of 5x where x goes from 1 ->2 ->3 untill you cant hold proper form or breath anymore. Do you mean repeating the 5x youre at or the entire exercise?
@yhizz1809 well starting a couch to 5k would be going backwards from this. You could probably run 5k once you've done this for a bit. Better yet, just run and see how long you can hold out and then rest for a minute and go again.
Get the Kettlebell Swing Masterclass here ⇢ zackhenderson.com/swing-masterclass/
What's a decent starting weight, please, buddy. I'm about to buy a kettlebell to do this at home. I can deadlift 2 plates either side for 12 reps no problem, then go up to 3 plates in halfs for 6 reps finishing. I was thinking 15 or 20kg bell to start?
@@jodiescott01 20kg sounds right. Watch this ua-cam.com/video/VW_fb7ruwdw/v-deo.htmlsi=U2KXPRSjHeRMIPkV
Took 3 weeks. Ran 20 mins straight tonight. Legs hurt but first time I didn't have to stop
I can as of now only jog for 30-40 seconds😭😭 I should get to doing ts
@@tempt1088you can do more, you just think you dont
For how long do you do this kettlebell workout? 30 minutes? How many sets?
@@REE-Animation i feel like this was very well explained in the video you're commenting on
@@REE-Animation 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
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!
Great vid! My dumbass wasn't breathing during the workout haha. I was wondering why I couldn't make it past 8
Oh boy, was thinking the same when I first watched the original, then I was like I need to do more research.
I'm glad I'm not the only one! I thought when I got to 20, I was gonna have to hold my breath for 20 reps and knew I'd pass out lol
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.
Mission failed
It's been 2 weeks, how's it going?
Progress?
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.
@@jceggbert5 awesome start! Good luck!
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
this is literally the exact reason i’m watching this 😂. need to get way more in shape for next fire season
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!
Thank you for THIS. All the other videos on this, spend time talking about the science behind v02 maxing and not really what I can do to help.
This is simply amazing
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! 😅😅😅😅
Oof - that full ladder workout definitely takes some working up to!
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.
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.
@@AlteredState1123 Your lower back is part of the posterior chain involved in the hip hinge bud.
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.
Ive done this exercise routin literally twice and already seeing massive boost to my endurance whilst running.
How long do you do it per day or do you just go up to 20 each day, also how often do you decrease the amount of breaths, every day, every two days etc
@conspeed5 just do the excercise 3x a week 2-4 sets
@@ghostchipoko6929 which exercise, he showed like 3 different ones in the video
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
Hi could you elaborate please? What were the results from your sleep study?
@@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
@@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
Simple but effective.
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.
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?
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.
Quick question. When inhaling, is it two breaths in then exhale, or is it one deep breath exhale, one deep breath exhale.
One. Check out this video > ua-cam.com/video/GdHrwf-7YMs/v-deo.html
Trying this. Bug me for an update because I won't remember to come back here lol
wheres the update bro
@@fud_sa I did them daily for five weeks. I have no hard data like heart rates or times or etc, but I noticed I was able to sprint without becoming fully out of breath. Playing tag with my nieces and nephews was a breeze.
I'm still doing swings daily, but I switched to sets of 25 to get the workout done quicker.
D so do we go up to 20 and then we go 20 down all the way back down to one?
Brb, imma get my fitness subscription back up and do this to train for the running comp. 🙃
Can I use a dumbell if I don’t have a kettlebell?
No. Just buy one.. Or do sprinting or burbies instead. This is basically just hit training with focus on breathing inbetween
Is there an alternative that puts less strain on the lower back?
Get started with the deadlift and belly hinge - ua-cam.com/video/sbHZbVaxTX8/v-deo.html
Check your form. Glutes and hammies should be sore not your back
@@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.
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
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
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
How many times should you be doing this a week?? Awesome vid btw
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 )
i only need to know do u breath during the swing ? like actualkly during the swing?
Yes, always breathe
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?
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
How frequently do you suggest training this way?
Daily....BE A WARRIOR
what RM kb should we use to do the workouts please?
Depends, but start with 20 RM
@@ZackHenderson thank you
I have a question: how much weight should I start with if i’m a complete beginner at this?
Most folks start with 12 kg. Check out my channel for full buyers guide ua-cam.com/video/VW_fb7ruwdw/v-deo.htmlsi=REd4FSLVM6f0JIwe
This cardio do and i mean it DO BE HELP AT FKING😂
What weight KB should I use?
I had a 25 lb and it was way too light so I bought a 24 kg or 53 lb and would do sets of 10 times 3 to start (30 total swings) Right now I'm 5'11" 178 pounds with low body fat 62 years old. The 53 lb is still somewhat of a challenge for me in double and single hand swings after 8 months - but, I can do 300 - 500 swings a given day, 25 at a time, but I see how I am slowly outgrowing this weight as my conditioning and core and posterior chain get stronger and will need a 61 lb or a 72 lb. It is a slow process. Hope this helps.
You went trough a total of 4 different exercises trough this video but you said nothing about which one you should do, and if you should do multiple of them or only one of them a day, so im confused. Also what is a "snatch". And When exactly during the swing do you breath in and out, wish you could explain some things in this video a bit more clear.
And also I didnt understand what you mean by repeating after doing a set of 5x where x goes from 1 ->2 ->3 untill you cant hold proper form or breath anymore. Do you mean repeating the 5x youre at or the entire exercise?
I hate how everyone on tiktok speaks with such conviction and certainty on topics they likely don’t have a strong understanding of
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
You don't need to do this to start a couch to 5k. That would be regression. Also weightloss is purely diet.
@@rhysbertrand8903 what do you mean by regression?
@yhizz1809 well starting a couch to 5k would be going backwards from this. You could probably run 5k once you've done this for a bit. Better yet, just run and see how long you can hold out and then rest for a minute and go again.
Just got here by youtube recommendation, so this is an unknown topic for me BUT
You are meant to stop breathing while swinging??????
Check out 1:57
Isn't this just Pavels Simple and Sinister in a way
🪓🪓🪓🪓