Two-handed KB swings performed in an interval fashion (30 seconds on, 30 seconds off) result in high heart rates, high power output (the movement is high velocity) and a unique strengthening of the trunk and posterior chain.

If you’ve tried two-handed KB swings, you will know that they’re pretty easy on the arms, grip and quads. Here is where Battling Ropes come in.

Battling Ropes is a training system developed by strongman John Brookfield as a system to train “sustained power.” The inspiration was the waves on the sea.¹² Briefly, the primary exercises in Battling Ropes involve a 50-foot rope one to two inches thick that is wrapped around a pole. The goal is to grip the ends and create waves that run all the way to the pole with a high-frequency whipping motion. (If you’re not sure what Battling Ropes look like, click on reference 13). This whipping motion involves fast shoulder flexion followed by shoulder extension possibly in combination with elbow flexion (simultaneously with shoulder flexion) and elbow extension (simultaneously with shoulder extension).

Thus, even though many muscle groups are involved in Battling Ropes, the prime movers are the anterior deltoids, the elbow flexors and the elbow extensors. Thus, there is minimal overlap between the two-handed KB swing and the Battling Ropes training.

A recent study had 11 recreationally active individuals perform 10 repetitions of 45 seconds of a standing vertical double wave (each end of the rope is held in each hand and simultaneous waves are created) with 15 seconds of rest in between. A 15.24-meter (50-foot) long rope was used. The subjects averaged 25 rope undulations (movements) per 15-second interval (high velocity). The average heart rate was 86% of age-predicted max (high intensity) and the peak lactate was 11.9 mmol (high anaerobic workload – metabolic stress).

Combining the two-handed KB swing and Battling Ropes in a circuit style may fall under the category of High Intensity Power Training (HIPT). HIPT is characterized by the use of high-intensity resistance training exercises, multiple joint movements with a lack of a prescribed rest period and a focus on sustained power output. The total time for HIPT workouts is often in the range of 10 to 20 minutes (low volume) and performed for “best time” or with a focus on as many rounds as possible in that time frame. A HIPT-style program can lead to improvements in VO₂ max and a reduction in body fat but can also lead to overuse injury and must therefore be used in a careful program design.¹⁵

A program structure based on performing a certain amount of repetitions in the shortest time possible or the maximum amount of repetitions in a fixed time stimulates fast, high velocity movements. Therefore, a HIPT-style program using two-handed KB swings and Battling Ropes is a valid choice for a bodybuilder seeking to make a fibre type shift with CR training.

To safely and effectively start the Kettlebell Swing + Battling Ropes Interval Training Program, you must familiarize yourself with the techniques of the two exercises.

There’s not a lot more to be said about Battling Ropes technique than what was described earlier. Just make sure not to round your back, but to keep the movement to the shoulder and elbow joint. Additionally, to last longer and achieve a higher frequency of movement, it’s recommended to not grab the handles too hard. (If you don’t have a rope in your gym, you can do push-ups instead – chest to ground!)

There is a lot more to be said about optimal technique for the KB swing. The exercise has many similarities to a wide-stance deadlift. Below are some key points for optimal execution of the two-handed KB swing:

1. Place the KB on the floor
2. Place yourself behind the KB with a medium-wide stance so that you can grab the KB with two hands on the handle while keeping your back straight and your kneecap tracking your second toe (next to the big toe). Inhale while the KB is still on the floor.
3. Because you have placed yourself behind the KB, it will naturally swing back between your legs when you lift it off the floor.
4. Complete the lift by explosively “pushing your feet through the floor and driving your tailbone forward.” Perform a pressurized exhalation in this phase (exhale while keeping your abs flat and tight). As a result of the leg drive, the KB should swing to approximately shoulder height. The elbows are locked and the shoulder blades should be locked down at the top of the swing.

5. Guide the falling KB back between your legs by “pushing the tailbone back” (“sitting back”). The knees are slightly bent, and the backward movement stops when the arms (still straight) touches the body/legs. Inhale in this phase.

   Throughout the set, it’s recommended that you “reach in opposite directions with the crown of your head and your tailbone.” This subtle action helps secure a stable spine.

If you don’t have access to a kettlebell, a dumbbell can be used instead.

Ideally, you’ve performed circuit training with resistance-type exercises before. If you’re new to circuit training, simply start the exercises in a slower pace rather than moving as fast as possible.

Depending on your fitness level and training capacity, the program is performed two to four times per week at the end of your resistance-training workout or on a separate day.

To set up for this program, make sure that the kettlebell and the rope are next to each other so you can quickly transition from one exercise into the next.

Week 1/2/3/4/5/6 = 10/12/14/12/14/16 minutes total exercise

1. Start load:

   For the KB swing, choose a load that allows you to perform 15 to 20 swings to shoulder height in 30 seconds when you aim to complete as many swings as possible in that time frame.

   This test for the right size KB for you should be performed on a separate day.

   For Battling Ropes, the “load” is adjusted based on where you grab the handles; grab the handles at the end of the rope.

2. Start your stopwatch and begin with the KB swing and perform a set as fast as possible with perfect form. When you subjectively feel that your speed drops, place the KB on the floor and continue with no rest into double vertical waves with the Battling Ropes. Perform the set of double vertical waves as fast as possible and stop when you feel that the speed drops. Go back to the KB swing with no rest. Go back and forth in this manner until you feel that your speed from the beginning of the set has decreased. Stop your stopwatch and note the time.
3. Take a longer rest until your rate of perceived exertion is about 12 on a scale to 20 (this corresponds to approximately 120 BPM).

4. Repeat step 2 until you have accumulated the target time for the day.

   Note: The time is stopped during the rest periods. The target time is the accumulated time of action.

The intensity in interval training can be described as percentage of peak power output. The peak power output is the optimal combination of load and movement velocity. When Day 2 is termed the “low intensity day,” it should be understood as a relative term. The intensity is not low – just lower than on Day 1. The intensity is lower because the start load chosen is lower. Thus, even though we don’t measure the length of any intervals here, we expect the average interval to be a little longer and subsequently the average movement velocity is a little lower as well.

Week 1/2/3/4/5/6 = 14/16/18/16/18/20 minutes total exercise

1. Start load:

   For the KB swing, choose a load that allows you to perform 25 to 30 swings to shoulder height in 45 seconds when you aim to complete as many swings as possible in that time frame.

   This test for the right size KB for you should be performed on a separate day.

   For Battling Ropes, the “load” is adjusted based on where you grab the handles; grab the handles one arm’s length inside the rope.

2. Start your stopwatch and begin with the KB swing and perform a set as fast as possible with perfect form. When you subjectively feel that your speed drops, place the KB on the floor and continue with no rest into double vertical waves with the Battling Ropes. Perform the set of double vertical waves as fast as possible and stop when you feel that the speed drops. Go back to the KB swing with no rest. Go back and forth in this manner until you feel that your speed from the beginning of the set has decreased. Stop your stopwatch and note the time.
3. Take a longer rest until your rate of perceived exertion is about 12 on a scale to 20 (this corresponds to 120 BPM).
4. Repeat step 2 until you have accumulated the target time for the day.

The program employs – within the parameters of high-intensity, high-velocity, low-volume interval training – principles of autoregulation. Autoregulation is a fancy way of saying that the program adapts to you, instead of you having to adapt to the program. The key way that autoregulation is used here is by not having fixed duration of each interval. The duration of each interval is based on your performance (the interval stops when your performance drops). The number of intervals before the rest period is not fixed, either. Lastly, the rest period is not fixed either, but is based on your actual recovery, which can change from day to day and from week to week.

PURPLE•K REPS – which is formulated to maximize explosive strength and support muscle endurance for maximum lifts and longer sets, ensuring muscle growth – will support your efforts on this program.

This article discussed the relevance of attempting to perform interval training in a way that could have the potential to stimulate a shift from type I to type II muscle fibres. Further, a program consisting of kettlebell swings and Battling Ropes training was suggested to accomplish this objective.