A case for kettlebell swings/snatches as a HIIT method

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1

I know that kettlebell (KB) training is rarely (if ever) recommended around here as an alternative for HIIT slots on GPP protocols. But I would like to make a case for why I think it is a solid option, especially depending on particular circumstances.

I will boldly compare it to one of the most popular recommended HIIT methods - rower.

So the way I understand it, rower has the following advantages in HIIT context:

  1. It is low impact (compared to sprints for example) which is beneficial for recovery
  2. It is pretty ubiquitos in most commercial gyms (unlike for example a prowler)
  3. It is easy to autoregulate (regardless of the resistance setting, you can change the intensity with which you thrust depending on your performance that day)
  4. It is easy to setup (you strap your feet, input the resistance and start rowing)
  5. It engages both upper and lower body (unlike for example sprints) Now I would like to highlight advantages that KB swings have
  6. It is low impact as well
  7. Most gyms have them and I will also add that they make a simple equipment addition to a home gym due to their cost and small floor space they require
  8. It is easy to autoregulate. Swings can be made easier and harder by either the weight of the KB or by regulating the power you put out of the hinge. Also, if the weight is too light for swings, you can do snatches with it to a similar effect
  9. It is easy to setup. You just pick your desired KB weight and start swinging
  10. It engages both upper and lower body as well I have spent a lot of time practicing KB training before I transitioned to barbells. I do prefer BB for strength training, but I find KB to be a very effective tool in certain contexts and think this is one of them.

What does the community think? Any love for the KBs?

2

I do KB HIITs in a tabata format; however, I dont just do swings. I’ll mix up hang cleans, hang snatches, swings, goblet jump squats, 1 or 2 hand push presses, and if i need a lighter interval (like the one after jump squats) gorilla rows. It is unquestionably total body and it is easy to moderate difficulty. I find that mixing the exercises in the right order also lets me push harder b/c I’m not using the exact same muscles every time.

A rowing machine is on my long term want list for my home gym, but a good one costs 20x what a good kettlebell costs.