Buzz
While cardiovascular exercise is essential, not everyone is a fan of running or using gym cardio equipment, which can make improving VO2max seem unappealing. However, a popular workout trend suggests you can enhance your running performance without actually running—by incorporating a weighted routine known as the kettlebell ladder. I decided to test it out, and here are my thoughts.
What exactly is the kettlebell ladder workout?
The term 'ladder' isn’t unique to this workout (and isn’t even the most accurate description), but I’ll break it down based on how it’s being discussed online.
To perform the trending kettlebell ladder VO2max workout, follow these steps:
Start with one kettlebell swing while breathing normally (usually one breath per repetition).
Set the kettlebell down and rest for the duration of one breath.
Perform two kettlebell swings, then rest for two breaths.
Complete three kettlebell swings, followed by a rest of three breaths.
Continue this pattern until you reach 20 swings, then reverse the ladder.
Do 19 swings, rest for 19 breaths.
Perform 18 swings, rest for 18 breaths.
Continue descending until you return to one swing.
My issue with the terminology is that, in the kettlebell community, a 'ladder' typically only ascends. A 'pyramid' describes a rep scheme that goes up and then back down. So, technically, this is a pyramid. But honestly, the name isn’t the most important part.
The key idea is to progress from one rep up to 20, then work your way back down to one. For each set, your rest period matches the number of swings you just completed in breaths.
What TikTokers (and others) claim the kettlebell ladder workout achieves
One of the most popular clips about this workout features a guy claiming it’s a 'shortcut to mastering running', even if you never run. He offers no concrete proof, only mentioning that after doing the workout, he passed a firefighter test. (The Biddle test, which appears quite challenging, isn’t specifically a running test.)
The same TikToker later admitted he was essentially trolling people into improving their fitness. He describes the kettlebell swing as a 'ballistic hip thrust,' insisting you 'shouldn’t use momentum.' This left me with a flames-on-the-side-of-my-face reaction, as ballistic movements inherently rely on momentum. It made me question whether he truly understands exercise principles.
However, kettlebell swings are a legitimate exercise. They can serve as cardio, strength training, or both, depending on how they’re performed. Kettlebell ladders aren’t a new concept and certainly didn’t originate with this TikToker. Credit to him for popularizing it, though. Let’s give it a try and then analyze.
What it feels like to actually perform the kettlebell ladder workout
For the sake of fitness journalism, I ventured into my garage gym and completed 400 swings. Yes, that’s one plus two plus…all the way up to 20 and back down, totaling exactly 400 swings.
My glutes, back, and hamstrings ached for days. If you haven’t done kettlebell swings recently, I strongly advise against attempting 400 in a single day. (Even if you have, ease into this workout gradually.)
But that’s looking back. Let’s discuss how it actually went.
First, I needed to pick a kettlebell. I have a range, from lightweight ones I can toss around to a heavy beast that’s roughly 60% of my body weight. I almost went for the heaviest, thinking I could probably manage 20 reps with it, since there’s only one set of 20 in the workout.
Luckily, some guardian angel must have been looking out for me. Just before starting, I decided to use a 24-kilo (53 lb) kettlebell instead of the 40-kilo (88 lb) one. If it felt too easy, I could always switch next time. Thank you, mysterious spirit—you saved me. I would have collapsed with the 40-kilo bell.
Remember, it’s 400 swings in total. Yes, there’s only one set of 20, but it’s surrounded by sets of 19, which are flanked by sets of 18, and so on. When unsure, opt for the lighter kettlebell.
And you know what? It went flawlessly. The initial sets felt almost too easy: swing, breathe, swing swing, breathe breathe. It wasn’t until I hit 10 reps that it began to feel challenging, and as I climbed into the teens, I realized: oh no, I’m not even halfway done.
But I never questioned my ability to finish. I intentionally slowed my breathing between sets, as 12 deep breaths provide more rest than 12 quick ones. Using a lighter kettlebell meant I wasn’t struggling for air. I wore a heart rate monitor, and the graph later showed it was ideal for a tough-but-manageable cardio session. Plus, it wrapped up neatly in 30 minutes.
Most of my time was spent in zones 3 and 4. This wasn’t HIIT (which alternates between zones 1 and 5) nor a low-intensity zone 2 workout. Instead, it was a steady, moderate-intensity session. My heart rate didn’t drop too much during the brief rests or spike too high during the work sets, staying consistently around a medium level. My average heart rate hovered around 80%.
Is the kettlebell ladder workout effective?
Will it boost your VO2max? Most likely! But that’s because almost any intense exercise can improve your VO2max over time, unless you’re already a pro athlete. Zone 2 training can do it. The Norwegian 4x4 can do it. Even mediocre 'HIIT' videos can help, at least to some extent.
And honestly, I think the workout’s original appeal holds merit. If you want to run but despise it and feel more at ease holding a heavy weight, this workout could be your ideal stepping stone. You’ll begin building aerobic fitness, which can make running feel less grueling when you eventually try it. I’m all for making fitness more approachable for beginners. Start where you’re comfortable.
Would I recommend it for seasoned runners or fitness enthusiasts? With some caveats, yes! It’s time-efficient, requires minimal space, and offers a balanced mix of effort and recovery (assuming you pick the right kettlebell weight, which is a big assumption). I could see incorporating this into your routine as a cardio alternative, as long as you’re still running regularly if that’s your goal. (If running isn’t your focus? Go ahead, swap it in. Have fun.)
How long does the kettlebell ladder workout take?
My session lasted 28:57, just under half an hour. It’s tough to make it much longer (unless you add extra breaks) or much shorter (if you’re completing the full swing count).
If you’re a beginner, don’t feel pressured to tackle the full 1-20-1 pyramid right away. Starting with a shorter version is perfectly fine (especially if your kettlebell is heavy and you’re out of breath well before reaching 20). You could begin with a 1-5-1 pyramid and gradually add more sets as your fitness improves.
How should you breathe during kettlebell swings?
Here’s an important clarification: you count breaths during rest periods, but you breathe normally during the swings. Typically, you inhale at the bottom of the swing (when the kettlebell is between your legs) and exhale, possibly forcefully, at the top (when the kettlebell is at its peak in front of your chest).
Personally, when the weight feels heavy, I prefer exhaling at the bottom (when I need to brace harder) and inhaling at the top (when I’m upright and the kettlebell is momentarily weightless—it’s like a tiny rest). There’s no wrong way, as long as it feels natural to you.
(And yes, I’m aware some kettlebell coaches might call this heresy. For the record, I hold an IKO kettlebell instructor certification, and I didn’t have to follow a specific breathing pattern to earn it.)
How do you perform a kettlebell swing, exactly?
Begin with the kettlebell on the ground, slightly in front of you.
With arms straight, pull it back toward your hips. Avoid bending your knees more than necessary.
Stand upright. The momentum from straightening your hips will drive the bell forward, similar to pushing a child on a swing. (The bell is the child, your arms are the swing’s chains, and your hips provide the force.)
As the bell swings back, absorb the force by hinging at your hips, not your knees, and repeat.
After the final swing, hinge at the hips again and gently place the bell in front of you.
If it feels like your arms and shoulders are lifting the bell, you’re not engaging your hips enough (and the kettlebell might be too light).
If you’re bending your knees, causing your body to move up and down like a squat, stop. Keep your knees steady. Hinge at the hips instead.
By the way, there’s another variation of the kettlebell swing that involves a slight knee scoop instead of the horizontal hip thrust I described earlier. If you’re familiar with that technique, feel free to use it. If not, just ignore this.
What weight kettlebell should you use for the kettlebell ladder workout?
Choose a weight you’re comfortable using for 400 reps in about 30 minutes. It’s fine if that number feels a bit intimidating, but it shouldn’t seem impossible.
Another way to gauge it: Could you perform multiple sets of 20 in a row with brief rests in between? Remember, you’ll need to do …18, 19, 20, 19, 18… after already being somewhat tired from working up from 1 to 17.
I used a 24-kilogram (53-pound) kettlebell. For context, I squat around 250 pounds and deadlift over 300. If you exercise regularly, a kettlebell between 16 kilograms (35 pounds) and 24 kilograms (53 pounds) might work well. If you’re newer to fitness (or cardio, or kettlebell swings), starting lighter, like 20 pounds, could be a better option.
Typically, with weights, I’d recommend going slightly heavier than you think you can handle. But since this is a cardio workout, lighter is preferable. It allows you to keep moving without overexerting yourself. If you complete the 400 swings and feel it was too easy, then consider switching to a heavier weight.
How do you keep track of your kettlebell swings?
This was definitely a challenge. After a few sets, I grabbed my pen and training notebook and started marking tallies after each set. Just finished the set of seven? I’d make the seventh mark and then count seven breaths before continuing.
Once I reached 20, I wrote down the remaining numbers: 19, 18, 17, and so on. After each descending set, I’d cross off the number I just completed.
Then there’s the issue of what counts as a resting breath versus a breath taken during the swings. I decided to count exhales only when the kettlebell was on the ground. If I was breathing while setting the kettlebell down or just after picking it up, that counted as a working breath, as long as the bell wasn’t touching the floor.
How should I plan this workout?
However you prefer, just promise me one thing: don’t do it every day if you’re not accustomed to daily workouts of this intensity. Here’s what I’d suggest:
Do it once a week if you’re already doing other cardio, like light running or using gym cardio machines, at least twice a week.
Do it two or three times a week if this is your sole cardio workout for some reason.
Do it more than three times a week only if you’re experienced with this type of workout and finish feeling good, as if you’d be ready to do it again.
How should I advance this workout?
Initially, you might want to start with shorter ladders to ease into the routine. (It’s also fine to go from 1 up to 5 and back down to 1, rest for a few minutes, and then repeat another 1-5-1.) If you begin this way, the natural progression is to gradually extend your ladders until you reach 20.
Once you’re consistently completing 1-20-1 ladders, you can extend them for a longer cardio session if desired. Alternatively, you can switch to a heavier kettlebell to intensify the workout within the same timeframe.
There’s no strict rulebook for kettlebell ladders, so feel free to tailor the challenge to your preferences. You can incorporate multiple ladders in one session, increase their frequency, or combine them with activities like running. For instance, a short ladder could serve as an excellent indoor warmup before a chilly outdoor run—I’ll definitely save that idea for colder weather.
