@madscientistofmuscle: Miserable "Tabata-ISH" kettlebell swing stepping for "oxygen debt" conditioning training (feels worse than it sounds). Now, this is not an EXACT Tabata Protocol workout...way closer than hour-long "Tabata Classes," mind you. Instead of 20 seconds of all-out work to 10 seconds of rest (the original Tabata Protocol), I'm doing 15 seconds of high-intensity work to 15 seconds of rest, 4 minutes total. And yeah, 4 minutes was all I needed with this setup. This movement involves pretty much every single muscle group in your body and all you need is a couple of kettlebells and a Step platform. I'm doing a low step-up while swinging up two 53 lb kettlebells. You're essentially doing a single leg, double kettlebell swing on every step up. I was swinging up to just short of horizontal, stepping up on the upswing, then stepping down quickly on the downswing. Key thing to note...at the peak of the backswing, I'm leaning forward. This is on purpose and I found it to be the most effective way to do the swings in terms of timing with the stepping. If you want to try this, PRACTICE the timing with lighter weight and get the coordination down first before you try heavier weights to get the Tabata-ish effect. IMPORTANT... I DO NOT recommend you do this with one kettlebell. I tested that and it throws your balance off just enough that you could hit yourself in the leg on the downswing...don't ask me how I know... Once you get in the groove, this is one is absolutely awesome for interval training and getting in your conditioning very quickly. It's actually going to light up your traps, too. Got a lagging muscle group? I've got a full 3-week specialization program for you... Link in bio #tabata #kettlebellswings #intervaltraining #crossfit #hyrox

Nick Nilsson

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Thursday 26 March 2026 20:18:31 GMT