Kettlebell Basics

I was on a podcast interview yesterday, and one of the questions threw me for a loop.

It was -

“If you could go back and do one thing differently when it comes to your kettlebell training journey, what would it be?”

After an uncomfortably long silence while I thought about the answer … I came up with -

“I would spend more time mastering the basics.”

Simple answer, but quite powerful, if I do say so myself

See, most people – myself included – get excited and enthused about kettlebell training when they first start getting into it, and want to do the cool-looking, “fancier”, more advanced moves, as soon as possible.

Thing is, a solid foundation in the BASICS is what will help you build a base for the future. You can get in great shape, and get a LOT of milage with just a few basic exercises – like swings, Turkish get ups, and goblet squats.

The key is taking the time to learn these exercises correctly and perfectly BEFORE you progress to the more advanced stuff.

The Kettlebell Evolution system that we’ve been talking about all week, is ALL about mastering the KB basics:

=> Get Kettlebell Evolution “Basic Training” here for over 50% off (expires tonight at midnight)

Here’s a sample workout from the program for you to try – another AWESOME part about this training system is that the workouts can be done in around 20 minutes, and with just a single kettlebell:

Single KB 20 Minute Circuit Workout
from Kettlebell Evolution

1 – Clean, Squat & Press x 10 minutes, Ladders of 1, 2 & 3 reps per side

Protocol – Set a timer for 10 minutes and perform Ladders of 1, 2 & 3 CSPs alternating sides for a total of 10 minutes. Rest for no more than 60s. Perform as many reps as possible within your 10 minute period.

Nuts & Bolts – CSP Left x 1, CSP Right x 1, rest, CSP Left x 2, CSP Right x 2, rest, CSP Left x 3, CSP Right x 3 & repeat

2A – Tactical Lunge x 10 reps, 5 per side superset with
2B – Hardstyle Plank x 15 seconds

Protocol – Set a timer for 10 minutes. Perform a set of 10 Tactical Lunges alternating sides, rest if necessary. Then perform a timed set of a Hardstyle Plank for 15s.

Rest and repeat as many times as possible within the 10 minute period

3 – 1-Arm Kettlebell Swing Finisher – 50 reps per side in as few sets as possible, alternating arms per set

Simple focus on the basics like this will pay BIG TIME dividends down the road.

Now when you grab the full Kettlebell Evolution program before midnight tonight, here’s what you’ll get:

– The Kettlebell Evolution Advanced Fat Loss Manual
– The Kettlebell Evolution Advanced Follow Along Session Videos
– The Kettlebell Evolution Video Exercise Library
– The Macro-Rythm Eating Manual
– The Kettlebell Evolution Training and Transformation Journal
– The Kettlebell Evolution Quick Start MP3 Audio Guide

All for MUCH less than the cost of ONE session with a trainer at your local gym.

=> Get Kettlebell Evolution “Basic Training” here for over 50% off (expires tonight at midnight)

If you’re looking for a ROCK solid program to help you master the basics of kettlebell training, check this one out. I highly recommend it!

Train hard, and talk soon -

- Forest Vance
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell Instructor

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In yesterday’s article, we talked about how to get both leaner AND stronger at the same time … and we got a lot of great feedback on the piece.

So today I wanted to share a sample workout with you, to give you an idea of how you might set up your training in this way.

Also IMPORTANT to keep in mind … this is a sample workout from the full Kettlebell Evolution system … and it fits into an overall framework of progressive training, nutrition, lifestyle, etc that the system lays out for you. So for best results, you don’t want to do this as a “one-off” – type workout, but rather as part of the full program. Learn more about the Kettlebell Evolution system HERE.

Okay – so the concept is to use lower reps, focus on strength, and keep the rest periods around 60-90 seconds. This way, you get the best of both worlds, in that you can still train the strength component, but you don’t do ten sets of twenty reps and let your form get sloppy, and end up getting injured.

Let’s do it!

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Phase 1, Day 1 – Kettlebell Evolution

1 – Get-Up x 10 minutes, Ladders of 1 & 2

Protocol – Set a timer for 10 minutes and perform Ladders of 1 and 2 Get-Ups alternating sides for a total of 10 minutes. Rest for no more than 60s. Perform as many reps as possible within your 10 minute period.

Nuts & Bolts – Get-Up Left x 1, Get-Up Right x 1, rest, Get-Up Left x 2, Get-Up Right x 2, rest & repeat

2a – Modified Renegade Row, sets of 8 per side

superset with

2b – Goblet Squat, sets of 8

Protocol – Set a timer for 10 minutes. Perform a set of 8 Modified Renegade Rows with your left side, rest if necessary. Perform a set of 8 Modified Renegade Rows with your right side, rest if necessary. Perform 8 Goblet Squats. Rest. Rest periods should last no longer than 60s. Perform as many reps as possible within your 10 minute period.

3 – 2-Arm Kettlebell Swing Finisher – 75 reps in as few sets as possible

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Don’t let the simplicity of this one fool you … it’s tough!

The great thing is, using a workout set up like this, you’ll be able to both get stronger, because you’re focusing on a lower rep range and keeping the movement quality high, and you’ll also be able to lose fat, because you’re keeping your rest periods down and the pace of the training up.

That’s it for now – train hard, and talk soon -

- Forest Vance, MS, RKC II
ForestVance.com

PS - The Kettlebell Evolution program is based around the principles in this article. My good friend and fellow kettlebell expert Chris Lopez has set up a special “friends of Forest” discount on it for this week, which is VERY cool of him to hook up – so if you enjoyed today’s article, check out the full program below and grab it at a special price:

=> Kettlebell Evolution (special “friends of Forest” discount, this week only)

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