Confession – I do not like stretching.

Yet, it’s a necessary component to perform and look your best.

But the problem is – because I think a lot of guys feel the same way that I do ;) – it gets brushed off.

What if I told you that stretching – specifically ANABOLIC stretching – can dramatically speed up muscle growth, strength, and recovery?

THEN would you be interested in taking the time to do it?

Peter Tzemis goes into the science behind the program, the long list of benefits, etc in the full program … but for now, I just want to express to you 1) the IMPORTANCE of stretching if you want to get great results, and 2) share another stretching sequence from the program, like I said I would yesterday.

#

What IS Anabolic Stretching

We went over this concept in yesterday’s article – but I’ll do a quick recap.

In a nutshell, the idea behind the method is to hold a moderate weight in the fully stretched position of an exercise – hanging at the bottom of a pull up from a bar, for example – for anywhere from 30 to 60 seconds.

So you would lower the weight (or your bodyweight in the pull up example), slowly, until you reach a position where the target muscle is stretched.

When you reach that position, hold it. Fatigue will cause a deeper stretch.

Aim for a total time of 3-5 minutes, broken into sets of 30-60 seconds each, under load.covered what is actually is, and a simple example routine of how to do it.

Now that is the basic, or “beginner” way to do Anabolic Stretching. If you are going to give it a try, this is how you would get started.

If you want to take it to the next level, you can try the “advanced” version:

#

Anabolic Stretching – Advanced

First, do a set to failure in an ultra-high rep range (15+ reps).

Then immediately after, let the weight stretch that pumped muscle for 30-60 seconds, or until you can no longer tolerate the pain.

You MUST take your set to absolute failure before you execute the anabolic stretch. This means that you can’t complete another rep.

ALSO – be sure to clean form and proper technique. You will be tired but make sure you do not to compensate your joint positioning during the stretch phase. Especially with weight, this could put you in a position for injury.

Drop the weights if form starts to go. If need be, you could even lower the weights used for the stretch.

Hold the stretch for as long as possible.

#

Sample ADVANCED Anabolic Stretching Protocol – BACK

– do 8+ Pull ups with or without weight
– on the last rep, do NOT let go of the bar – hold at bottom position as long as possible
– rest 2-3 mins; repeat for 2-3 sets total

#

The full Anabolic Stretching program gives you detailed backgroud on the method, the science behind it, beginner, intermediate, and advanced protcols for each body part, and lots of bonus materials.

It’s 9 bux this week – WELL worth picking up if you want to experiment with adding this method into your routine:

Anabolic Stretching

#

I hope that today’s article has got you fired up to try incorporating Anabolic Stretching into your routine.

I think that when you see the results, there will be no turning back.

To your success -

- Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

{ 0 comments }

What is “Anabolic Stretching”? (part 1)

by admin on December 12, 2017

Yesterday we talked aoubut a method called Anabolic Stretching, that olympic gymnasts use to get their jaw dropping physiques, combined with superhuman strength, size, and flexibility.

It is the perfect compliment to your kettlebell workouts, to help you get better and faster results.

Well today, I wanted to follow up with some details on what Anabolic Stretching actually IS.

Now I will say – if you truly want to try this method and benefit the most from it, I recommend you pick up a copy of the full program, here …

But in a nutshell, the idea is to hold a moderate weight in the fully stretched position of an exercise for anywhere from 30 to 60 seconds.

So you would lower the weight, slowly, until you reach a position where the target muscle is stretched.

When you reach that position, hold it. Fatigue will cause a deeper stretch.

Aim for a total time of 3-5 minutes, broken into sets of 30-60 seconds each, under load.

Here is example of the Anabolic Stretching method, done for the muscles in the back:

– stretch = Hang From Pull Up Bar Wide Grip (Weighted Optional)
– hold = 30-60s
– rest = 30-60s
– sets = 3-5

Now again, this is a very simple example. The full program gives you detailed backgroud on the method, the science behind it, beginner, intermediate, and advanced protcols for each body part, and lots of bonus materials.

It’s 9 bux this week – WELL worth picking up if you want to experiment with adding this method into your routine:

Anabolic Stretching program

Well there you have some details on what Anabolic Stretching is, how it works, and a simple sample protocol.

I’ll be back with more info on the method and another sample protocol soon.

Keep training hard! -

- Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

{ 0 comments }

A really common mistake folks make during kettlebell swings – particularly the single arm version – is letting the shoulder “disconnect” …

… and this “shoulder packing” drill is a great fix!

Grab a partner, lie on your back on the ground, and lock hands (watch the video to learn the best grip to take for this).

Relax your shoulder, and have your partner give a couple gentle tugs. You are going to feel your shoulder “separate” from your body, as in the video.

Then, “lock in” your shoulder. Tense up all the muscles in that area of your body, set your shoulder down and back into perfect posture, and hold it there. Have your partner try to lift you off the ground. If you do this right, your shoulder and upper body will be “connected”, and all will move as one unit, as in the video.

LOCKING IN and PACKING your shoulder – as you just learned how to do in this drill – is exactly what you should be doing during the single arm kettlebell swing.

Incorporate this drill into your program for safer and more effective one arm kettlebell swings!

#

“No Guts No Glory” – 7 KB Challenge Workouts from Forest (free):

http://bit.ly/nogutsnoglorykb2

{ 0 comments }

KB STRONG – Ladder Workout

by admin on November 30, 2017

If you are looking to gain kettlebell pressing strength, the ladder approach is one of the best.

Pavel Tsatsouline taught us this technique and the approach in detail at the first RKC that I went to in 2009.

I have used it since it in my kettlebell strength – based programs (like the KB Strong – 28 Day Challenge, starting Dec 4th, details below) with great success.

It will help you to make huge strength gains in a short period of time!

Here’s an example:

#

KB STRONG – Ladder Workout

1 – PRESSING LADDER

KB Presses – Do four ladders up to 3 reps each.

(M suggested weight = 35 to 53 pounds; W suggested weight 18 to 35 pounds)

The pressing ladders will look like this:

C+P right
C+P left
clean, 2 presses right
clean, 2 presses left
clean, 3 presses right
clean, 3 presses left

2 – BURNER – set your timer for 12 minutes, get as many rounds as possible!

3 pull ups (use band assist if needed, OR do 9 inverted rows)
5 dips (use low bars and foot assistance if needed)
7 push ups (knees OR toes)
9 two hand KB swings

#

Do you ever notice how good you feel after a great KB workout?

Just imagine what you will feel and look like 28 days from now – when the KB STRONG Challenge is complete – with your new, strong, slender, powerful body.

If you are interested, we are still looking for 10-15 more people to join us.

If you are looking to take your kettlebell workouts to the next level, get the best results, maybe even get in the best shape ever! – this is going to be a perfect fit.

We are going to focus on getting you stronger and in better shape in this Challenge, by using some special methods to help you:

– Do more / heavier KB swings
– Do more / heavier KB presses

And more.

And as a RESULT … by focusing on getting stronger and performing better in your workouts … you are going to get into awesome shape at the same time

If you are interested, here is all we need from you:

1 – Double check that you meet the requirements

– You need at least 2 KBs (8k or 12k and 12k or 16k for women; 12k or 16k and 20k or 24k for men)
– You need to be able to commit to training for 20-30 minutes, 3 days per week for the next 28 days
– You need to be committed to giving it your best and making an honest effort

2 – Reply to this message in the comments, and let us know:

– What your big fitness goals are for 2018
– WHY you would be a good fit, and why we should pick you for this Challenge

If it looks like it’s a good fit, we will reply back to you personally with all the details and how to sign up.

Again, we only have 10-15 more spots left, as we limit these Challenges to give you lots of personal attention, and about 18 of the spots are already taken … so get back with us ASAP if you are interested, and we will hook you up with the details on how it works and how to sign up!

Thanks for taking the time, and we look forward to hearing from you! –

– Forest Vance and the FVT Team
ForestVance.com (personal blog)
Kettlebell Basics (Facebook)

{ 0 comments }

In today’s video we are covering a bit more advanced, often little discussed topic – swing rhythm.

You’ll see:

– Common mistake #1 – the “lazy swing” – where the hips do not get through all the way

– Common mistake #2 – the “robot swing” – where you are TOO tight, and rush through the movement

– What proper swing rhythm SHOULD look like – where the hips snap at *just* the right time on the way up, and where they break at the right time on the way back down

Watch it now here:

To your KB swing success! -

- Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

#

Want 7 of my best KB workouts, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for a limited time – at this link:

http://bit.ly/nogutsnoglorykb2

{ 0 comments }

Snatch / Burp / Squat KB Finisher + 4 min REGENERATE Sequence

November 17, 2017

Wow, we did a really killer finisher at the end of our workout this morning at FVT. You’ll need a partner for this one, and a snatch – size kettlebell. (Or, if you’re working by yourself, just set your timer, and rest an equal amount of time that it takes you to complete a round) [...]

Read the full article →

[new vid] Hollow Hold Progression

November 16, 2017

Many people make the mistake of attempting exercises that are too advanced, without first establishing a proper base of core strength. For most adults, building this foundation – as well as re-gaining lost mobility and flexibility – is the key to improved performance, moving better, reducing pain and feeling great! One fantastic drill that will [...]

Read the full article →

Best Stretch for Tight Hips?

November 11, 2017

Kettlebell lifting, and other hard training, can lead to tight hips. Spend the day sitting, and the problem quickly becomes worse. Enter the “Couch Stretch”. Dr. Kelly Starrett invented – or at least recently popularized – this awesome move. It’s one of the best stretches for tight hips. And maybe the best part – you [...]

Read the full article →

(6 min sample sequence) REGENERATE – Simple Recovery for Lifters and Athletes

November 6, 2017

If you are like me, you like to train hard. You push yourself to your limit, on a regular basis. But because of this, you also get sore, and even end up with tweaks and injuries from time to time. These nagging aches and pains and injuries get in the way of your workouts, and [...]

Read the full article →

KB Shred – Week 1 – Workout C

October 29, 2017

Try this workout from the KB Shred – 28 Day Challenge! (details below – we start tomorrow, but there are still a few hours left to apply) # KB Shred – Week 1 – Workout C Do the entire sequence below, as fast as possible: – 100 jump rope skips OR 100 jumping jacks – 20 2 [...]

Read the full article →