Benefits for me include moving better, less pain, sneaky strength gains. Nothing earth-shattering, but definitely life-changing. More defined forearms and glutes. S&S is secretly breath and relaxation training. You practice and learn how to “relax” in tension, tense at the right moments in swings to produce easy, repeatable power, and how to calm down between sets. The whole thing is like a zen koan, and why so many people who try it still don’t get it, even some of the SF instructors. It is doing without doing. Everyone tries to make it “something,” and it really isn’t anything, which is exactly what most people need. Nothing. It’s not a workout nor exercise program, and it’s not a panacea to answer all questions, neither. It’s basic, repeatable practice, done when you can, in the space between beats. Don’t think in terms of time, just do it until it feels like nothing, and continue doing that. You don’t have to be a minimalist about it. Practice and have fun, you’ll naturally start practicing other kb moves and improve without “programming” them in. It’s great for someone who hates planning/programming.
Actually, I guess all of that is kind of earth-shattering, perhaps?
You didn’t ask, but just want to add that the secret of S&S is nothing. Do nothing.