You’ve probably been taught to lift weights using slow, controlled motions, focusing on muscles and time-under-tension—and that’s a good thing!

Traditional strength training builds a solid foundation. But if you want to build power—especially as you get older—you’ve got to move quickly. And there’s no better time to kickstart this than during our 2024 Black Friday “Season of Strength” Sale!

Why Power Matters as We Age

Here’s the deal: strength is the ability to move a load, and power is the ability to move that load quickly. This difference is huge as we age because power is what impacts your reflexes, balance, and your ability to avoid falls. Training for power helps your body react faster, keeps you steady on your feet, and makes everyday movements safer and easier.

One of the best, most effective ways to build power safely? The kettlebell swing. And now, with the Over 50 KB Revolution course on sale this Black Friday, it’s easier than ever to learn the basics and boost your fitness:

-> Over-50 KB Revolution “Season of Strength” Sale

The 7-Minute KB Swing Power Workout for All Levels

This workout is short and to the point. Each session is 7 minutes, focused entirely on kettlebell swings to build power and endurance. Pick the level that matches your fitness and experience, and focus on form to get the most out of each rep. 

And remember, this Black Friday, when you purchase the Over 50 KB Revolution course, you’ll get the 21-Day Bodyweight Shred course FREE—the perfect combo to keep you feeling strong, steady, and fit all year.

Beginner Level

Great starting point if you’re new to kettlebells or just getting back into power training.

• Work-to-Rest Ratio: 15 seconds of work, 30 seconds of rest
• Total Rounds: 9

Each round is 15 seconds of kettlebell swings followed by 30 seconds of rest. You’ll do a total of 9 rounds, equaling exactly 7 minutes.

• Focus: Nail down your hip hinge, keep your chest up, and focus on solid glute engagement.

Intermediate Level

Ready to turn it up a bit? Here’s your next step.

• Work-to-Rest Ratio: 20 seconds of work, 20 seconds of rest
• Total Rounds: 10

Each round is 20 seconds of kettlebell swings followed by 20 seconds of rest. You’ll do a total of 10 rounds, hitting that 7-minute mark.

• Focus: Start adding power by snapping your hips forward, but keep it smooth and controlled.

Advanced Level

If you’re experienced and ready to push, this level is for you.

• Work-to-Rest Ratio: 30 seconds of work, 15 seconds of rest
• Total Rounds: 9

Each round is 30 seconds of kettlebell swings followed by 15 seconds of rest. You’ll complete 9 rounds in a focused, intense 7 minutes.

• Focus: Keep your form dialed in and explode with each rep, driving from the hips.

Essential Form Tips for Safe and Effective Kettlebell Swings

If you want results (and to avoid injury), you’ve got to get the basics right. Here are the key form tips to keep in mind:

1. Hip Hinge: Set up each rep with a hip hinge, bending slightly at the knees and loading up your power from the hips.
2. Shift Your Weight Back: Push your weight back to load power, then snap it forward as you drive the kettlebell up.
3. Keep Your Chest Up: Think “proud chest”—this protects your spine and keeps everything aligned.
4. Squeeze Your Glutes: At the top of each rep, engage your glutes for stability and max power.
5. Engage Core and Shoulders: Drive your rib cage and shoulders down to stay in control, keeping your movements clean and sharp.

Celebrate Your “Season of Strength” with the Over 50 KB Revolution

Now’s the time to get rid of those aches and pains and feel 20 years younger! This Black Friday, our Season of Strength Sale brings you the Over 50 KB Revolution course at a special price, and you’ll receive the 21-Day Bodyweight Shred course FREE. This powerhouse combo is designed to help you build strength, endurance, and a solid foundation for feeling unstoppable.

The Over 50 KB Revolution course includes everything you need to learn essential moves like swings, cleans, snatches, and Turkish Get Ups with perfect form. You’ll get two complete kettlebell training plans that work with your body, helping you avoid injury, eliminate aging’s wear and tear, and enjoy life again with a system you can do right at home. Plus, the 21-Day Bodyweight Shred course is an amazing way to add variety, mobility, and full-body conditioning to your routine—free with this Black Friday offer!

Don’t miss out on this Season of Strength. Get ready to close out the year feeling stronger, steadier, and more agile—no matter your age. Grab the Over 50 KB Revolution now, and kickstart your strength journey today:

-> Over-50 KB Revolution + 21-day Bodyweight Shred “Season of Strength” 2024 Black Friday Sale

-Forest Vance, MS – Kettlebell Specialist – Over-50 Expert – ForestVanceTraining.com – KettlebellBasics.net