A few years back I went through RKC level one with some really awesome people. I meet a lot of people some of which I am very close to now. I also learned a lot on those three days as I went through the course and endured its brutality and challenge. One of the things that I learned that weekend was a concept and mode of working out called breathing ladders. I remember being in “awe” of this idea and over the last few years I have learned some things to add to this work out and about the role of proper breathing patterns themselves.

As you may know from some of my past writings that proper breathing can be applied to power/force as well as conditioning  and finally stress management.; however, the role on proper breathing patterns goes even deeper than that and has a whole lot to do with injury prevention as well. As a result, it should be something that we train along with all of the other aspects of health and fitness. 

As a result of this learning over the last few years, I have been using this concept even more to train my clients- both general population as well as athletes. Everyone can and benefit from this type of training. So as a result, I have decided to make this our weekly workout; so that all who read this post can benefit from it as well.



Weekly Workout: Breathing ladder

Before we start the how to of this week’s workout, you need to learn and practice this breathing pattern. (The great thing about this practice is that you can and should do it everywhere.) So watch the video below to learn how to breathe in this manner and begin to develop it as a  habit, then do this work out to further develop it in you.


How to do this week’s workout:

This workout is ultra-simple and goes as follows:

Do a few reps of a movement in this case swings or a snatch. Then on your rest take in a few breaths. Then go right back to work again adding on reps each round. You can choose to add 1 to 5 reps each time depending on your ability with this breathing form and your ability to keep the form of the move that you choose to use. Only do as many rounds and reps that you can maintain the proper breathing pattern on.


Some ways to do this workout are as follows using the two-handed swing as an example.
Do 5 swings take 2 breaths 
immediately do 10 swings take 4 breaths

Then do 15 swings and take 5 to 6 breathes and so-on

If you also want to challenge this even more, you can do less breathes on your second and or final ladder. Prepare to be challenged in so many areas with this super simple but not easy workout as you train. Also as a bonus you will get so many benefits for your health if you follow it as prescribed.



Men use a 16 to 32 KG kettlebell

Women use a 8 to 24 KG kettlebell






  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern. (Stop if you lose the breathing pattern.)
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

    Click here to get your copy of my ultimate kettlebell swing series and workouts for more on this type of training and some more awesome workouts to do!


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