So, you think you have a pretty decent “handle” on the kettlebell swing, or if not, don’t go heavy yet. However, when we THINK we have a good grasp of the swing with our usual kettlebell, grabbing a heavier one can make it feel like a whole new challenge. OR… more likely it just decides to show you everything you might be doing wrong. While I don’t mind swinging with light or moderate kettlebells on occasion, it’s always with the same mental intention as a heavy one. Light swings almost become a kind of isometric and timing exercise in an abstract sense. I ran into this idea just the other day while demonstrating a part of the swing at an intro session – the kettlebell was so light that I had to really concentrate to make it “look right” and “feel right” as a demo. It was an extreme example of swinging something light like it is heavy.

Definitely do this with your RKC or HKC instructor or coach for the first time – they can also let you know if you aren’t ready for such a thing.   Something else to remember is that you don’t necessarily HAVE to take the kettlebell up to shoulder height when swinging super heavy.   If I do 10 reps in a row with the infamous Beast, it eventually gets up there, but that’s not my inital goal, at least not consciously.

BE SAFE!   If something isn’t right – DON’T DO IT! 🙂   And try this somewhere that will allow you to just drop the kettlebell if necessary, you won’t hurt it, but hurting YOU is NOT an option! 🙂

3 Tips for Swinging Heavy – From Someone “Light”

1.  GRASP the ground, really grip it hard with your feet.  I sometimes do this so hard that I’ll get a cramp in my foot!  I really like to swing without shoes when possible, you can even see the “knuckles” of my toes getting a little white with the tension.   Really rooting into the ground when swinging a very heavy kettlebell is absolutely essential – the first time I ever tried to swing “The Beast” I wasn’t rooted enough, and while I somehow managed to swing it up very high, it literally ended up pulling me over.   I locked out my arms and my friend found me in a sort of straight arm-plank holding onto the handle while laughing hysterically.   Don’t let it happen to you, I should have just let go of the darned thing really…  definitely do these OUTSIDE, especially for the first time.

2. “Hike with a purpose” even more intense than before – a REAL purpose, you need that backswing momentum to get this thing going.   ALWAYS initiate the swing from the ground with the kettlebell 1-1.5 feet in front of you.  Don’t even think about initiating a swing from a standing position—that’s just a silly recipe for failure.   And it doesn’t look cool.   I don’t like to do things that don’t look cool, and neither should you!

3.  Exaggerate all the other cues in your mind.   Snap fast and HARD with those hips, pull the knee caps up HARD.  Engage your abs/glutes as never before.    Because if you aren’t you’ll really know it.   You might be able to cheat a lighter bell, and you might not even know that you are – now you will.   All the form flaws will be evident in an exaggerated way, so you exaggerate to counteract it.    The great thing about this is you’ll have this very real and palpable experience to take back to ALL your kettlebell swings – and if my experience isn’t isolated, it’s a GREAT learning experience.

What’s going on in the video below: These are called “dead swings” because I am starting each swing from the hike.  They’re more challenging in some ways than just doing a straight set of five – but of course each brings its own challenge.   These are a great way to troubleshoot certain aspects of the swing too.

I was around 126-127lbs in the video above, and the 48kg kettlebell is about 106lbs.. Do the math… YIPES! 🙂

UPDATE 2021: Here’s even more info about Swinging Heavy Kettlebells (and a how-to video!)