It is believed that ancient wrestlers in what is now Turkey invented the get up to prepare for their grueling competitions.

Sadly, it is an exercise often neglected or dismissed by people who do not understand how to do it, or what it can do for the body.

However, it is unbelievable move for overall mobility and stability of the core, shoulders, and hips.

No other single exercise can do all of this.

And that’s why if you’re NOT doing get ups now, you need to start, ASAP!

Check out today’s video – you’ll see the whole movement at speed, and then broken down into steps:

Part 1 = Roll to the side, pull the ‘bell to the body, roll to the back, punch towards the ceiling

Part 2 = Opposite arm, leg go out at 45 degrees

Part 3 = Roll to the elbow, then hand. It’s NOT a sit up!

Part 4 = Foot sweep

Part 5 = Get set, get tight, stand up!

Then, all you need to do is reverse the motion to get back down.

This is obviously a quick overview, but it is a good intro to the move, and a start.

For more in-depth instruction, check out my Beginner’s Guide to Kettlebell Training.

You’ll learn the basics of the safe and effective KB training. You’ll also get a sample workout to hone your skills.

Get it free for a limited time at the link below:

http://forestvance.com/beginnerskbguide

To your success!

- Forest Vance, MS
Certified Kettlebell Instructor

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Video – Quick Kettlebell Warm Up

by admin on April 17, 2019

Today, I am going to show you a quick warm up you can do before your next kettlebell workout!

You may or may not be getting warmed up before your kettlebell workouts now.

But, it is very important that you do so.

Among other things, warming up properly will help you get mentally and physically ready for your training session, keep you injury free, and actually improve your performance:

Video – Quick Kettlebell Warm Up

- Start with getting some music going that you like and visualizing the session ahead
- Next do your soft tissue work. Hit areas that are specifically tight for YOU with a foam roll, lacrosse ball, etc.
- Do some kind of “cardio” — run in place, jumping jack, etc.
- The final segment is going to be some dynamic flexibility and muscle activation.

Check out the video that walks you through this pre-KB workout warm up sequence here:

If you found this helpful, also be sure to check out the full PreHab Revolution program here:

=> PreHab Revolution

SO — now you have no excuse to skip your kettlebell warm up. Just a three to five minute time investment before your training session goes a long way.

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

PS – If you:

– Are constantly battling injuries from hard training
– Live with a little – or a lot of! – chronic pain
– Want to move better and improve your workout performance
– KNOW you need to improve your mobility – but aren’t really doing anything about it

Check out my PreHab Revolution program at the link below – it’s on sale this week for my birthday!

=> PreHab Revolution

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We are officially starting our April 2019 42 Day Kettlebell Challenge this coming Monday, April 15th.

I am excited to be working with a new group!

(There is still time to get in if you are interested – info at the bottom of this post.)

For one, it’s my 38th birthday this coming Tuesday the 16th. I was 14 years old when I started lifting weights. So this will mark my 25th year in the strength game!

Also, the energy and enthusiasm in the first week of a new Challenge is so great.

So if you want to get in and haven’t yet, I encourage you to submit an application – info at the bottom of this message.

All this said, I wanted to share a sample workout from the program with you.

This sample does not include many of the things that make these Challenges unique:

- Accountability – you post every time in our private group when you complete a workout – this is SUCH a key element that is missing from so many online programs
- New workouts – we give you a fresh new workout plan every week for the 42 days – following a similar “theme”, so that you can work on similar movements and continue to get better, but also so that you never repeat the exact same workout twice
- Feedback – post your questions, your victories, your losses – anything to the group, and we will be there to coach and motivate and bring you along the way
- Focus – having a 42 day period where you are zeroed in on a specific goal is POWERFUL for breakthrus in all areas of life!
- Group dynamic – you’ll have a cohort of folks doing the exact same Challenge with you at the exact same time – which keeps you movtivated and on track

BUT – it gives you an idea of what to expect:

#

KB Shred – Sample Workout
*video demo links included in full program

WARM UP

Do each exercise at a medium pace for 30 seconds. No rest between movements. Do 3 rounds total:

– Prisoner Lunges w/ twist
– Shoulder Pass Throughs (can be done with a broom, jump rope or resistance band held taught)
– Good Mornings

MAIN CIRCUIT

Do 4 rounds of the following:

– 10 Double KB Deadlifts (recommended weight: 16-20K women, 24-32K Men)
– 10 Kettlebell jump squats
– 8 KB Pushups
– 6 Long Jump Burpee Shuffle:
– 5/ea Bottoms Up Kettlebell Press (recommended weights:8-12K women, 16-20K Men)

FINISHER: Do 3 rounds of the following moves for 40 seconds per exercise. Take 10 seconds to transition to the next exercise. Rest 45 seconds between rounds:

– Lateral Jump High Knees
– Bear Plank Sit Through
– Split Shuffle
– Plank with Hip Twist

COOL DOWN

Perform each move for 30 seconds, 2 rounds:

– Butterfly Stretch
– Bird Dog
– Thoracic Prone Rotation

#

Want to join us for our April 2019 42 Day Kettlebell Challenge?

IMPORTANT – in my last email, I sent a direct link to the sign up page as an experiment.

Typically, we get applications from everyone and review them to make sure each participant is a great fit, based on their current goals, fitness level, etc.

We always get hundreds of applications, and as you can imagine, it’s a lot of work to go through them!

We decided to try skipping that part of the process, and letting people “self-select”, so to speak.

That was our mistake, and I apologize.

Though it’s time-consuming, it’s also critical.

Because we want to know a little about you and your goals and make sure the Challenge is a good fit, before just throwing you in the fire.

So if you want to join for this upcoming program, please submit your application at the link below:

KB Shred – 42 Day Challenge – submit your application here

We will personally review your app and get back to you on next steps, as to if the Challenge is a fit, and how to sign up.

I look forward to hearing from you!

- Forest Vance, MS
Certified Russian Kettlebell Instructor
ForestVance.com

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15 min kettlebell-bodyweight EMOM workout

by admin on April 13, 2019

EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time.

One cool thing about them is that they remove much of the thinking from a training session; the clock decides when you’ll be working and when you’ll be resting.

They are also a great tool for measuring progress from week to week; you can see if the time you’re taking to complete the prescribed movements is going down, and/or if the rest period you end up getting is going up.

Take today’s workout for example:

#

15 min kettlebell-bodyweight EMOM workout

http://bit.ly/42daykbshred

Set your timer for 60 second intervals. Perform the prescribed number of reps of each exercise at the start of each 60 second interval. Your rest period is the time between when you complete your work set, and the next 60 second interval starts. Do five rounds of the circuit below, sticking with this same work / rest structure (workout should take 15 minutes total):

MINUTE 1 – 20 KB swings (24k men / 16k women)
MINUTE 2 – 15 push ups
MINUTE 3 – 8 burpees
MINUTE 4 – 20 KB swings (24k men / 16k women)

… continue and repeat for 15 minutes!

#

If you liked this workout, you should check out our upcoming 42 Day KB Shred Challenge.

You’ll use a structured, unique, highly challenging kettlebell-based training plan to:

– Get strength and conditioning results that show up in body transformation
– Lose belly fat
– Be mobile and strong enough to help with the activities they most enjoy

You’ll get specific kettlebell and bodyweight – based workouts to follow each day. These tell you exactly what to do and how to do it, very detailed, with video demos, etc.

I give you a copy of my “Feed the Beast” diet plan – includes a full 18 meal plans, with ‘general balanced’, paleo, and vegetarian versions to pick from – so that there are options for almost ANYone, and so that you know exactly what to eat and when to eat it to get the results.

We have a private FB group for all folks in the Challenge – you check in after every workout, get feedback, accountability and support. (THIS is the game-changer BTW, and is what makes this program DIFFERENT from all the others out there.)

Details on the Challenge and grab your spot at the link below:

http://bit.ly/42daykbshred

To your success!

- Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

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42 Day KB Shred Challenge

by admin on April 11, 2019

TO – kettlebell fans everywhere!

This is an open letter to all who are looking to:

– Get strength and conditioning results that show up in body transformation
– Improve their nutrition habits
– Lose belly fat
– Be mobile and strong enough to help with the activities they most enjoy

I am writing to you today because I bring great news :)

You see – contrary to what you might believe, there IS a simple solution to help you reach your goals.

And I’m going to tell you more about exactly what it is, in just a minute …

The Power of the Kettlebell for Rapid Fat Loss

You see, I personally started training with kettlebells about 11 years ago.

I was looking to:

– Lose fat
– Gain muscle
– Improve overall health

And I was training pretty consistently. But I wasn’t really getting the results I wanted.

A friend of mine brought a kettlebell to a training session, and I was instantly hooked!

I was blown away at how CHALLENGING the workout was, with just a (relatively) light kettlebell, and in about 15 minutes.

Over the next six or eight weeks leading up to my wedding, I lost 12 pounds of body fat, gained 3 pounds of lean muscle, and got to what was probably my all-time lowest body fat percentage. Introducing KETTLEBELLS into my routine, I’m convinced, was one of the biggest reasons I was able to get such tremendous results.

And now I’ve taken everything I’ve learned through multiple KB certs, opening 3 kettlebell-focused gyms, and training thousands and thousands of KB clients, and put it into this program:

42 Day Kettlebell Shred

This 6 week Challenge is specifically designed for men and women looking to:

– Get strength and conditioning results that show up in body transformation
– Improve their nutrition habits
– Lose belly fat
– Be mobile and strong enough to help with the activities they most enjoy

You’ll get specific kettlebell and bodyweight – based workouts to follow each day. These tell you exactly what to do and how to do it, very detailed, with video demos, etc.

I give you a copy of my “Feed the Beast” diet plan – includes a full 18 meal plans, with ‘general balanced’, paleo, and vegetarian versions to pick from – so that there are options for almost ANYone, and so that you know exactly what to eat and when to eat it to get the results.

We have a private FB group for all folks in the Challenge – you check in after every workout, get feedback, accountability and support.

And finally, important to note: you need a couple of KBs to do the workouts – ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

The cost for the full program, everything listed above, is 99 USD.

Sign up now at the link below:

http://bit.ly/42daykbshred

Thanks for reading, and look forward to working with you -

– Forest Vance, ForestVance.com

PS - Check out a few comments from my online kettlebell clients/blog readers/email subcribers/etc.

“My “gym” is outdoors wherever I happen to be parked(I’m a trucker). My ultimate goal is to get down to my maximum weight when I was in the army(184lbs). That was when i was in my early 20′s. when I started working out, I weighed 278. Today, at 52, I’m down to 231.”

– Jim

“I’m 58 years old and completed P90X 2 years ago and Insanity last year, but both times I could not stay motivated to work that long and hard on a regular basis. This spring I did Insanity again but the results were disappointing. Then I discovered Kettlebells! Between the short intense workouts and the way my body is responding, I’m hooked! Starting on my 4th week and loving your straightforward instruction and the variety of your workouts.”

– Britt

“I’m a Type 2 diabetic, and can proudly say that I manage this condition 100% drug-free, thanks in large part to my kettlebell workouts!”

– Steve

Then go sign up for our upcoming Challenge at the link below:

http://bit.ly/42daykbshred

 

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(video) KB / BW 5 Minute Challenge Workout

April 9, 2019

Here is a quick, fun challenge to try. You can do this at the end of today’s session, or even as a quick stand-alone full-body blaster if you’re pressed for time: KB / BW 5 Minute Challenge Workout – Set your timer for 5 minutes – Start by performing 1 KB clean and press on [...]

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Kettlebell “Foundations” Beta Program – Sample Workout, Day 1

April 7, 2019

Response to the new kettlebell “Foundations” beta program we are running next week has been HUGE. We start this coming Monday, April 8th – so if you are interested, please submit your application at this link ASAP: http://bit.ly/kbfoundations Thought I’d share a sample routine from the program. Check it out! # Kettlebell Foundations Program – [...]

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Eugen Sandow Kettlebell Workout (pic)

March 31, 2019

Ever heard of a guy named Eugen Sandow? He was born in 1867. He had 18-inch biceps, and rock hard “8-pack” abs. And he was way ahead of his time with his training methods. GUESS what one of the pieces of equipment he trained with was? That’s right – kettlebells! For example, he called this [...]

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(video) #1 Cause of KB Low Back Pain – and How to Fix It

March 27, 2019

Kettlebell swings are an awesome movement for building power, conditioning, and blasting fat – all at the same time. BUT, the technique can be tricky. Specifically, many folks complain of low back fatigue, or even pain, when learning how to do the movement. Now there can be various reasons why this happens. A actual pre-existing [...]

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new “KB Hacks” videos – learn/refine your KB technique

March 26, 2019

Hello! We have the new-and-improved-for-2019 version of my “Top KB Training Mistakes – and How to Fix Them” video home-study course now available … wanted to post here and make sure you knew about it: http://bit.ly/13kettlebellmistakes There are a total of 39 videos in this course that will help you learn – and for many, [...]

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