The study used a 12-minute protocol of 30 seconds of swings followed by 30 seconds of rest. At the loads lifted (8 and 16kg), this protocol would fit at the lower end of a light glycolytic repeat session. The results with the heavier weight indicate that heavier swings are more effective at stimulating the desired response.

It would be interesting to see this research using heavier loads such as the 24 and 32kg kettlebells and beyond to investigate how more substantial loading would impact the response and utilize a more anti-glycolytic approach—for example, evaluating 10 swings every 1.5 minutes or 30 seconds of swings every four minutes from the last newsletter using the aforementioned loads of 24 and 32kg.

If you are wondering if there are any other benefits, A study from the UK published in the Journal of Strength and Conditioning in 2012, titled Kettlebell swing training improves maximal and explosive strength, by Lake and Lauder showed that the same protocol of 12-min of every thirty seconds swings with thirty seconds rest twice a week was effective for maximal and explosive strength. The study compared jump squat training with kettlebell swing training and found that both strategies resulted in a 9.8% maximum strength improvement and a 19.8% explosive strength improvement.

No wonder swings deliver such amazing “what the heck” effects!

Again, it would be interesting to see this research using heavier loads such as the 24 and 32kg kettlebells and beyond to investigate how more substantial loading would impact the response and utilize a more anti-glycolytic approach.

What does this mean to you?

This means that your Simple & Sinister practice can create the opportunity to boost the hormonal response associated with muscle building and improve maximal and explosive strength. The message is also to work on your heavier kettlebell swings. A common motivational meme comes to mind that if it doesn’t challenge you, it won’t change you.