The Kettlebell Ladder of Death

Ah, the kettlebell. It’s undeniably useful, effective, and versatile, but tends to get overlooked. There are endless possibilities waiting to be tried by those willing to take a shot. It can help with both strength and conditioning which is a huge win-win.

I’ve really taken a liking to the kettlebell. In fact, I have three kettlebells of different weights that I incorporate into my workouts almost daily. I really enjoy getting creative and coming up with all different types of workouts.

One workout in particular has really stuck. It’s so effective that I’ve even named it.

“The Kettlebell Ladder of Death”

30 Russian kettlebell swings at a lighter weight

Rest 15 seconds

20 Russian kettlebell swings at a medium weight

Rest 15 seconds

10 Russian kettlebell swings at a heavy weight

Rest 60–90 seconds (and make sure to massage out your forearms during the rest)

Repeat 5–6 times

My Ladder of Death looks like this

30 @ 25 pounds

20 @ 35 pounds

10 @ 55 pounds

You really want the last 10 to be a challenging, but reasonable weight.

I usually finish up with a 10–15-minute walk to cool down.

“The Kettlebell Ladder of Death” is a sure way to get an effective metcon in. It’s also something that you can work to improve on. You might only be able to go one or two rounds the first time you try it. Just work to get in more rounds the next time, or increase your weight.

I dare you to give it a try. You might just love to hate it. Or hate to love it.