Kettlebell Swing Ladders: Does It Boost VO2 Max?

You’ve probably seen the kettlebell swing ladder all over TikTok. But does it actually boost your VO2 max?

HOW TO DO THE KETTLEBELL SWING LADDER:
1. Pick a kettlebell weight you can comfortably complete for 20 reps
2. Do 1 kettlebell swing, set the bell down, and take 1 slow breath through your nose
3. Then 2 swings, 2 breaths
4. Keep climbing all the way up to 20 swings and 20 breaths, then work your way back down

It looks like a great conditioning workout. But I couldn’t find a single study showing swing ladders improve VO2 max.

That’s not to say it doesn’t work. There’s just no research backing it up the way there is for the Norwegian 4×4 interval training protocol.

Full video → the kettlebell protocol that DOES have research behind it, plus the treadmill and bike workouts, how to track VO2 max on Apple Watch or Garmin, and the VO2 max chart by age:

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