Kettlebells have proven to be incredibly dynamic and efficient, especially for high-intensity interval training. Dynamic kettlebell and made it better by making the weights adjustable. With the adjustable kettlebell, you could do kettlebell swings, Russian swings, goblet squats, lunge presses, and many more workouts with just one kettlebell, adjusting to the perfect weight for each exercise on the fly, and, if you've never done them before, this kettlebell is ideal for you - start off with a light 20 lbs and work your way up to 50 lbs.