(video) Pull Up Form Tip – Eye Position

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Pull ups are one of the best all-around moves for increasing your upper body strength, and overall fitness level.

They are a natural movement pattern of human beings!, not to mention basic and old-school.

When it comes to cranking out more, small form tips like the one we cover in today’s video can make a huge difference.

Today’s tip is about your eyes – that is, where you are looking during the exercise – and how that impacts the position of the rest of your body during the movement, the muscles you end up activating, and the “rhythm” you get into during your set.

Watch the video, try the tip in your next pull up workout, and let me know how it helps!

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
KettlebellBasics.net

PS – If you’re stuck and can’t seem to make progress towards your pull-up goals, odds are you’re 
performing exercises that will NOT improve your ability to perform more pull-ups.

Exercises such as:

– Lat Pull Downs
– Band-Assisted Pull-Ups
– Machine-Assisted “Gravitron” Pull-Ups
– Bodyweight Rows

Do NOT have much, if ANY, carry-over to actually helping you to do more pull-ups.

(Don’t get me wrong – these are fine exercises in their own right, and I use them regularly in my programs!… it’s just 
important to know they they are not necessarily going to help you do more pull-ups, if that is your goal.)

If you want to improve your pull-ups, here’s what I recommend you try instead:

-> the “Physique Zero” Pull Up Progression Method

It’s called the “Physique Zero” Pull Up Progression Method, and it’s actually a free BONUS program you get when
you pick up a copy of the Physique Zero course.

Here’s how it’s set up:

1 – You “test out” at the beginning of the program. This helps you set a starting point, as well as a goal for 
the end of the routine.

2 – You pick the “phase” to start at, depending on if you are just getting started, more intermediate, 
or even more advanced. There are 10 levels total to progress through.

I followed a very similar routine, that used basically identical principles, to take my pull up total from 6
to 13 in about 10 weeks, leading up to the last Tactical Strength Challenge I competed in.

If you are looking to do more pull ups, this is a great resource I recommend you check out…
plus, you get a full at-home bodyweight strength program to go with it!

Details and order now at the link below:

-> “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan

– Forest Vance
Master of Science, Human Movement
Over 40 Training Specialist
KettlebellBasics.net

Deck of Pain – Bodyweight Challenge Workout

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The “Deck of Pain” is a tough and fun way to build muscle, burn fat, and develop superhuman conditioning.

Plus, you can do it anytime, anywhere, with minimal-to-zero equipment.

(A lot like the Physique Zero – 12-week Bodyweight Strength Plan for 40s/50s/60s+ we’ve been talking about this week!)

If you’re up for the challenge, here’s how it works:

1 – Grab a standard deck of 52 cards and assign one of the exercises below (or a variation) to each suit:

— Clubs – Squats

— Spades – Push Ups

— Hearts – Pull Ups or Inverted Rows

— Diamonds – Hanging or Lying Leg Raises

2 – Start drawing cards from the top and let the fun begin. The suit on the card determines the exercise, while the number tells you the number of reps to perform. Face cards count as 10, and aces count as 11.

3 – Keep drawing cards and performing the corresponding movements until you’ve completed the entire deck.

Give it a go, let me know how you do.

And if you like this workout, you’ll LOVE Physique Zero – 12-week Bodyweight Strength Plan for 40s/50s/60s+.

Keep up the great work –

— Forest Vance, KettlebellBasics.net

(video) Tip That Will Instantly Improve Your Kettlebell Snatch Technique

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*Today’s post is sponsored by: the 20 Pounds in 6 Weeks Kettlebell Challenge

Starts Monday, April 8th – Last Call, Sign Up Now!

-> 20 Pounds in 6 Weeks Kettlebell Challenge

==

If you’re looking for a way to ease up on your body and joints while still being able to perform kettlebell snatches effectively, then today’s tip is for you!

Instead of bringing the kettlebell all the way overhead and then flipping it back down before each rep, try lowering it to your shoulder in between reps.

This will help take some of the strain off of your body, especially if you’re working with heavier weights.

Be aware that if you’re taking the RKC or SFG snatch test, this method is not allowed… in your regular training however it is a great option to work in! Check out the video that walks you through the technique for this tip here:

-> https://youtu.be/5TgX1AsfpfM?si=L1CRlblHnVmrd6ba

Thanks for reading and I hope this tip helps improve your form!

– Forest Vance KettlebellBasics.net

custom meal plan

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In today’s message, I am going to provide you with a quick outline of how to create a custom meal plan to help you reach your goals!

*If you have any questions, find this process a bit too complex, or simply prefer us to handle it for you, the next 7 people to sign up for the 20 in 6 Kettlebell Challenge will receive a custom meal plan FREE of charge – learn more and sign up here.

STEP 1 – Determine Your Goals

What is your #1 goal for the next 30/60/90 days? This initial step is crucial as it helps us understand if you aim to lose fat and at what rate, which will determine the necessary daily calorie deficit.

There’s a bit of an art to this step because if we set the bar too low initially, you WILL lose weight rapidly – but you’ll feel miserable and likely struggle to adhere to the plan. Conversely, if we don’t cut enough, you won’t see significant weight loss. Thus, precision is key.

STEP 2 – Utilize a Calculator to Determine Your Starting Calorie and Macro Targets

Numerous online calculators take into account factors such as your age, weight, body composition, activity level, and weight loss goals.

STEP 3 – Build a Meal Plan Based on Your Calorie and Macro Goals

Craft a meal plan tailored to your specific preferences and meal timings, also taking into account your specific calorie and macro targets from the last step. I recommend a moderate amount of variation – three options for breakfast, lunch, dinner, and two snacks per day strike a balance between variety and simplicity. This approach ensures you experience some diversity without overwhelming yourself with numerous meal and snack types.

That’s how we create your custom meal plan in a nutshell! Follow these steps, and you’re well on your way to success!

If you have any questions, find this process a bit too complex, or prefer us to handle it for you, remember that the next 7 people to sign up for the 20 in 6 Kettlebell Challenge will receive a custom meal plan FREE of charge – learn more and sign up here.

-Forest Vance KettlebellBasics.net – ForestVanceTraining.com

20-min Total Body KB Cardio Circuit

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A lot of people think you need to work out for 45-60 minutes, six days per week to lose body fat.

With a specific and well-designed kettlebell plan, that is simply just not true!

Paired with a sensible nutrition approach, you can absolutely lose fat fast, working out with kettlebells for just 20-30 minutes, 3-4 times per week.

This is exactly what we do in the 20 pounds in 6 weeks Kettlebell Challenge (in fact, for the next 12 people to sign up, I’ll even create you a fully customized meal plan!).

Try this sample 20-min Total Body KB Cardio Circuit, then go sign up for the Challenge here:

-> 20 in 6 Kettlebell Challenge

20-min Total Body KB Cardio Circuit

Do three rounds of the circuit below as fast as possible:

  • 10 two hand KB swing (recommended weight = 12-16k women / 20-24k men)
  • 5 alternating reverse lunges (recommended weight = 8-12k women / 16-20k men)
  • 8 push ups
  • 12 recline rows OR single arm KB rows (recommended weight = 8-12k women / 16-20k men)
  • 30 jumping jacks
  • 5 one arm KB swings per side (recommended weight = 12-16k women / 20-24k men)
  • 5 side lunges per side (recommended weight = 8-12k women / 16-20k men)
  • 8 close grip push ups
  • 12 reverse grip recline rows OR reverse grip single arm KB rows (recommended weight = 8-12k women / 16-20k men)
  • 30 high knees

Try this sample 20-min Total Body KB Cardio Circuit, then go sign up for the Challenge here:

-> 20 in 6 Kettlebell Challenge

-Forest Vance — KettlebellBasics.net — Forest Vance training.com

1000 Calorie “20 in 6” Kettlebell AMRAP + HIIT Workout

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If you’re looking to lose fat quickly, like in our upcoming “20 pounds in 6 weeks” Kettlebell Challenge, fundamentally, there are two main things to focus on:

1 – Reduce intake: You need to consume fewer calories overall than you currently do. It’s not just about eating less; we need to choose healthier, nutrient-dense foods and time them around your workouts for optimal fueling. But the bottom line is, we need to lower your calorie intake. We help you do this in a very hands-on way in the 20 in 6.

2 – Increase expenditure: We need to burn more calories than you currently do. This includes doing kettlebell workouts like the one below, adding more cardio sessions each week, and increasing overall activity levels:

#

1000 Calorie Kettlebell AMRAP + HIIT Workout

PART 1 – 25-min KETTLEBELL AMRAP (approx 513 calories total):

Complete the prescribed number of reps of the first exercise. Taking as little rest as possible, complete the prescribed number of reps of the second exercise. Repeat in the same fashion for the full kettlebell circuit. Go back to the top and do as many rounds as you can in 25 minutes:

– 20 KB swings – your choice of two hand, one hand, or hand-to-hand
– 12 push ups – regular, narrow, or wide grip
– alternating reverse lunges – add KB in goblet position depending on your fitness level / goals
– one-arm KB rows (palms in 1st round; palms forward 2nd round; palms backwards 3rd round; palms in 4th round)
– V-sit hold – 45 seconds

PART 2 – 25-min CORE + HIIT (approx 540 calories total):

Do as many reps as you can of each exercise in 50 seconds. Rest for 10 seconds between moves. Rest for one minute between rounds. Do 4 rounds total:

– jog outdoors / on a treadmill / jumping jacks / jump rope / your choice of cardio
– plank / side plank (alternate each round)
– side shuffles (make sure to balance moving in both directions!)
– “reverse snow angels”
– burpees – modify for your fitness level / goals / etc

#

A good starting point is aiming for an extra 500 calories burned per day compared to your current level, while also consuming 500 calories less per day. This creates a net deficit of 1000 calories daily, which should result in at least two pounds of weight loss per week.

Give that a try, then go sign up for the 20 in 6 Challenge when we open registration later this week!

-Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

Sample Kettlebell Boot Camp Workout

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Here is a sample workout from the Kettlebell Boot Camp Workouts course, on sale now:

#

Sample Kettlebell Boot Camp Workout

Warm Up

Start your boot camp with a kettlebell dynamic warm up like this one:

8 KB halos (each way)
8 KB slingshots (each way)
8 KB figure eights (each way)

Part 1: Kettlebell/body weight strength circuit

15x two hand KB swings
7x burpees

Get as many rounds of this circuit as you can in five minutes.

Part 2: Kettlebell cardio conditioning circuit

10 KB squat cleans
5 KB renegade rows (each arm)
10 walking overhead KB lunge

​​​​​​​Get as many rounds as you can of this circuit in ten minutes.

Part 3: Kettlebell abs circuit

1/4 Turkish get ups
plank hold

Do as many reps as you can of each exercise in 30 seconds (per side on the get ups). Rest for 15 seconds between 
moves. Do 3 rounds total.

Cooldown

Finish with about 5 minutes of corrective work (planks, hip bridges, etc.) and another 5 minutes of static stretching.

#

Quick, efficient, and HIGHLY effective.

For 61 more kettlebell workouts like this one, I recommend you check out:

=> Kettlebell Boot Camp Workouts

Train hard, talk soon! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
KettlebellBasics.net

“Steel Core” KB Complex

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If you’re looking for a way to build muscle without having to lift heavier weights, kettlebell complex workouts could be the perfect solution.

Despite using less weight than traditional exercises, the extended time under tension still provides a powerful stimulus for muscle growth.

The unique design of kettlebells makes them the ideal tool for complexes, which is why we incorporate them into our Kettlebell/Bodyweight Hybrid Training program.

Take a look at the sample workout below and consider trying out the full program HERE:

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“Steel Core” KB Complex

– Perform 5 kettlebell clean + press on your right side
– Follow this with 5 kettlebell rack lunges on your right side
– Then, do 10 one-arm kettlebell swings on your right side
– Repeat these steps on your left side (clean + press, rack lunges, one-arm swings)
– Finish off with 5 burpees
– Rest for about 60 seconds, then repeat three more times for a total of four rounds

#

Join Kettlebell/Bodyweight Hybrid Strength Training by clicking on this link:

–>> Kettlebell / Bodyweight Hybrid Strength Training

Looking forward to working with you!

— Forest Vance — Kettlebell Expert — Over 40 Specialist — ForestVanceTraining.com – KettlebellBasics.net

Hybrid KB/BB Workout – “Monster Mash” 👹 (Phase 3 – Workout B)

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Two of the most popular pieces of equipment in the gym are the kettlebell and the barbell.

They both have their own unique benefits and can be used to achieve different fitness goals.

But what if you could “Monster Mash” the two together to create the ultimate workout?

Enter Hybrid Kettlebell Muscle.

This workout combines the best of both worlds to help you build strength, lose fat, and get in the best shape of your life.

Try the Hybrid KB/BB Workout – “Monster Mash” as written below, then pick up your copy of Hybrid KB Muscle at the link below (the complete program is a free bonus when you pick up a copy of KB/BW Hybrid Training on flash sale!):

–>> Hybrid Kettlebell Muscle

Hybrid KB/BB Workout – “Monster Mash” 👹 (Phase 3 – Workout B)

PART 1 – Deadlift – 4 sets of 5 reps – rest 2-3 mins between sets

*Full weight recommendations / periodization breakdown in full program HERE

  • Between sets; do 1) weighted dead bugs 2) kneeling flexor mobilization

PART 2 – Military Press – 4 sets of 5 reps – rest 2-3 mins between sets

*Full weight recommendations / periodization breakdown in full program HERE

  • Between sets; do H2H KB swings – 8 reps per side

PART 3 (8 mins) – Do as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between exercises. Rest for one minute between rounds. Do three rounds total:

  • 1 arm KB press (switch sides half way)
  • Walking KB tactical lunges
  • 3-way push ups (15 secs narrow / 15 secs wide / 15 secs regular)
  • Seal jacks

Attempt this Kettlebell / Barbell “Monster Mash” Workout, then grab your free copy of Hybrid Kettlebell Muscle – but hurry, this monster deal is ending!

-> Hybrid Kettlebell Muscle

– Forest Vance Master of Science, Human Movement — Certified Kettlebell Instructor — Certified Barbell Instructor — Owner, FVT Personal Training — ForestVanceTraining.com — KettlebellBasics.net

KBHT (Kb-Bw Hybrid Training) vs Bodybuilding

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In 2018, I traveled to Italy to re-certify as a StrongFirst Lifter (SFL).

It was an AMAZING trip!

I frequently think about the incredible time I had, even now 🙂

However, it was interesting; you could clearly see the difference in the way people had trained leading up to the event.

There were those who were likely incorporating a mix of kettlebells, barbells, and bodyweight exercises (such as in Kb-Bw Hybrid Training!)… and they managed to perform the required exercises (Zercher, front, and back squats, good mornings, deadlifts, bench press, Military press) with mostly solid form, thus meeting the technique requirements.

Next, there were individuals who had likely adopted more of a “bodybuilding” approach, focusing on isolation exercises and splitting their workouts by body parts, etc… Many of them encountered difficulties.

They were certainly jacked up (meaning big and strong)!

However, when it came to pressing a barbell into a good position overhead or squatting to depth while maintaining a neutral spine, many of them simply couldn’t do it. They lacked the mobility and/or strength in the right places to make it happen, resulting in them not passing the certification technique tests.

Now, if you’re only concerned about appearance and not performance, a more traditional bodybuilding-style program may suffice. You will indeed build larger muscles with this approach.

However, if your goal is to simultaneously build strength and muscle while staying lean, athletic, and mobile, I highly recommend Kb-Bw Hybrid Training.

In this innovative program, you’ll learn how to effectively combine traditional strength work with kettlebells for the perfect balance.

I believe it’s one of the best programs available for this specific type of training and these goals. In fact, I’m not aware of anything else out there quite like it.

Check out the program at the link below – it’s on a flash sale for St. Patrick’s Day:

–>> Kb-Bw Hybrid Training

Here’s to achieving strength and muscle gains while maintaining leanness, athleticism, and mobility all at once!- Forest Vance, MS
Kettlebell Expert
Over 40 Specialist
KettlebellBasics.net