Kettlebell 30 Lbs

Heavy Kettlebell Swing

The heavy kettlebell swing is the same movement as the standard kettlebell swing, with the goal of increasing strength and muscle development with the heavy weight.

This is a variation for intermediate to advanced lifters, as it requires excellent movement pattern and core control to avoid injury.

Use progressive loading (slowly increase the weight over time as your movement pattern allows) to gain strength.

One-Hand Kettlebell Swing

The one-hand kettlebell swing provides a great core and balance challenge.

Instead of using both hands to hold the handle of the kettlebell and swing, use only one hand to perform the swing while keeping the other hand at your side.

This move can be very demanding on the core as you work to keep your torso from rotating.

This swing is essentially the same in setup and execution, with the main difference being the arm movement in the swing.

Since you are holding the kettlebell with only one hand, point your thumb toward your hip (or "thumb to butt" as I was once taught).

As the kettlebell swings upward, rotate your thumb upward until your palm is facing the ground.