1

votes

Can kettlebell swings be used as HIIT?

Answered on August 19, 2014
Created November 09, 2012 at 4:51 PM

I just bought a 25 pound kettlebell and have been doing three sets of as many swings as I can after finishing my weightlifting workout. I allow 30 seconds rest in between sets and am currently doing 70/40/40. It takes about 6 minutes all together and I am breathing very hard by the time I stop each set. My question is: Is this how other people use kettlebell swings and does it count as interval training.

To be clear about the rest of my workout, MWF I do Venus Index which is an ever changing proscribed list of moves: various squats, deadlifts, lunges, rows, presses etc... all done with dumbbells. It also has some stability ball rollouts and curl-ups, planks, dips, push-ups and one-leg get ups. After I finish I also throw in some Bret Contreras glute stuff and then do the kettlebell swings. On TThS I do yoga and I run 2 miles on Sunday.

I guess I am confused if KB are just more weights or if the fact that one's heartrate really gets going makes it HIIT. And is it ok to do 3 6 minute KB sessions instead of 1 20 minute one per week? I don't think I could keep it up for 20 minutes without a much longer break between sets. For those of you who do them, how do you incorporate kettlebell swings?

Any guidance is appreciated. I am coming to this after years of being a daily long-distance runner who also did yoga and casually lifted weights a couple times a week. Since going Primal 5 months ago, I cut running to one day and became very serious about weights. I should note that as much as I love running, I hate sprinting so I am trying to find another activity that would qualify as HIIT.

Ef32d6cc543a74319464e2100e5a9ffd

(1205)

on November 10, 2012
at 12:09 PM

I feel the same way about running.....I literally did it every day from age 22 (I'm 48 ) until I went Primal five months ago. I would always trail run and I think part of the appeal was really feeling like an animal myself, running through the woods. Weightlifting in my home, though addictive in its own way, just isn't the same psychologically.

06ca9c524c28bc3fba95d4d90f8f43c6

on November 10, 2012
at 12:09 AM

With my current programming, I don't haven't used this protocol in several months. When I was using it, I incorporated it 3 times per week in the AM and I would do some light jogging in the PM. A note, I did the jogging mainly to relax and for active recovery (I'm one of those people who finds their Zen while running).

Ef32d6cc543a74319464e2100e5a9ffd

(1205)

on November 09, 2012
at 10:17 PM

Thanks Matt, I am only doing swings....no snatches and I do as many as I can before resting.. Today I did 70 in 2.5 minutes then a 30 sec rest, then 40, rest, then 30. I guess my rate is approximately 2 seconds per swing, the same as yours. Is it better to rest more frequently, but go for much longer overall? How many times a week do you do it?

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4 Answers

3
3a9d5dde5212ccd34b860bb6ed07bbef

on November 09, 2012
at 04:58 PM

WEll, if done at a high level of intensity and in intervals, then yes, that would fall under the definition of high intensity interval training.

1
06ca9c524c28bc3fba95d4d90f8f43c6

on November 09, 2012
at 08:09 PM

A protocol I've used for KB swings and snatches is as follows:

  • -15 sec. work/15 sec. rest -cadence is 7 reps per 15 seconds. -repeat for 5, 10, 15 minutes

Some notes:

  • When I first started I divided the workout into 5 minute "sets" followed by a 2-3 minute break.

  • Once I reached 15 minutes I increased the weight.

  • For snatches I would alternate arms
    every work/rest interval.

    For bonus points, I would perform

  • snatches and then switch to swings once fatigue started to set in

  • I used an interval timer on an iPad propped up to keep track. A timer is essential.

Matt
PhysiqueRescue.com

Ef32d6cc543a74319464e2100e5a9ffd

(1205)

on November 10, 2012
at 12:09 PM

I feel the same way about running.....I literally did it every day from age 22 (I'm 48 ) until I went Primal five months ago. I would always trail run and I think part of the appeal was really feeling like an animal myself, running through the woods. Weightlifting in my home, though addictive in its own way, just isn't the same psychologically.

Ef32d6cc543a74319464e2100e5a9ffd

(1205)

on November 09, 2012
at 10:17 PM

Thanks Matt, I am only doing swings....no snatches and I do as many as I can before resting.. Today I did 70 in 2.5 minutes then a 30 sec rest, then 40, rest, then 30. I guess my rate is approximately 2 seconds per swing, the same as yours. Is it better to rest more frequently, but go for much longer overall? How many times a week do you do it?

06ca9c524c28bc3fba95d4d90f8f43c6

on November 10, 2012
at 12:09 AM

With my current programming, I don't haven't used this protocol in several months. When I was using it, I incorporated it 3 times per week in the AM and I would do some light jogging in the PM. A note, I did the jogging mainly to relax and for active recovery (I'm one of those people who finds their Zen while running).

0
E2db1519690001648433e8109eb2c013

on November 09, 2012
at 08:28 PM

7 snatches in 15 seconds is a good pace. I do 5 in 15 at present. However: swing pace is (or should be) a bit quicker. 10 swings in 15, 20 in 30 seconds. Check out Tracy Reifkind's high repetition swing ideas.

0
B72e976b2df9e7f01315830062a5209c

(1365)

on November 09, 2012
at 04:58 PM

Yes. You can use almost anything for HIIT as long as you can maintain proper form for the duration of your interval (i.e. heavy squats would not be a great choice).

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