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The Rack Squat is a nice variation on the standard kettlebell squat, and a great way to bring the abs and other core stabilizer muscles into play.

The easiest way to get the KB into starting position is to “cheat” curl it up. Get the weight between the feet, like you are going to deadlift it. Grab the horn of the ‘bell with the hand on the side you’ll be holding the weight during your squat. The other hand goes on top of that hand, and assists to bring it up to the rack.

If you are comfortable and confident with your technique, you can also clean the KB to the shoulder to get to starting position.

In the rack position, make sure you have three points of contact. 1) the forearm 2) the upper arm and 3) the thumb touching the collar bone. (Point #3 is more of a self check – you do not need to have your thumb touching the collar bone the whole time. Watch the video to see what I mean.)

Remember when you are doing this move that the whole point is to STAY SQUARE. Do not let your shoulders rotate, or the KB drop to one side, at any time. This will really activate the abs and all of the other core stabilizer muscles we are trying to bring into play.

When finished with the desired number of reps, return the KB to the ground in the same way you picked it up.

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KETTLEBELL STRONG is a 6 week, small group, online coaching program where the focus is getting STRONG with kettlebell training … so that you can get stronger and make faster progress towards your fitness goals.

You’ll work with me throughout the program.

We’ll start with some baseline fitness testing.

You’ll then get a very specific plan to follow for the 6 weeks.

You will be required to check in regularly via email and/or the private FB group.

You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program.

We’ll finish with testing again at the end of the six weeks to see how you have progressed!

You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program).

Interested? Apply using the link below.

I personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed.

=> “Kettlebell Strong” 6 Week Intensive – apply now

Look forward to working with you!

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

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“Kettlebell Strong” – 6 Week Intensive

by admin on August 20, 2017

Flash forward, 6 weeks from now.

October 1st, 2017.

You are a LEANER, MEANER, and STRONGER version of yourself.

You know that with focus, accoutability, and the right program, you can make a LOT of progress in 6 weeks.

… that’s why, by popular demand, the KETTLEBELL STRONG intensive is BACK!

… and starting NOW – for the next 72 hours – I am accepting applications for the program.

KETTLEBELL STRONG is a 6 week, small group, online coaching program where the focus is getting STRONG with kettlebell training … so that you can get stronger and make faster progress towards your fitness goals.

You’ll work with me throughout the program.

We’ll start with some baseline fitness testing.

You’ll then get a very specific plan to follow for the 6 weeks.

You will be required to check in regularly via email and/or the private FB group.

You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program.

We’ll finish with testing again at the end of the six weeks to see how you have progressed!

You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program).

Interested? Apply using the link below.

I personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed.

=> “Kettlebell Strong” 6 Week Intensive – apply now

Look forward to working with you!

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

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KB workout in the park

by admin on August 16, 2017

Today’s session is great “minimalist” – style workout you can in the park, on a nice day.

Grab your KB, find a bar to hang from and do your leg raises, and you’re ready to rock!

Let’s do this – I’ll coach you through it:

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WARM UP

Let’s get the hips and shoulders warmed up to get to ready to rock.

Do this:

- 15 easy bodyweight squats – get low, hold the bottom position on each rep for a second or two
- :20 plank hold from the forarms
- 8 wall slides (Face away from a wall. Back up to it and “stick em up” – your heels, butt, shoulders, and back of the head should be touching the wall. Slowly slide your hands from up and down the wall, keeping all the mentioned points of contact as well as the elbows and hands the whole time.)
- 8 easy alternating reverse lunges per leg
- 8 easy push ups
- 8 wall slides again

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SKILL WORK

BEFORE you do the main workout, I want you do 1) review form for the movements – watch the videos below, and 2) do two PRACTICE rounds, 5 reps of each exercise, and work on your form.

kettlebell swings

push ups

hanging leg raises

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WORK OUT

As fast as possible, do:

- 10 KB swings (recommended weights = 24k – men, 16k – women)
- 10 push ups
- 10 hanging leg raises
- 15 KB swings (recommended weights = 24k – men, 16k – women)
- 15 push ups
- 15 hanging leg raises
- 20 KB swings (recommended weights = 24k – men, 16k – women)
- 20 push ups
- 20 hanging leg raises
- 25 KB swings (recommended weights = 24k – men, 16k – women)
- 25 push ups
- 25 hanging leg raises
- 20 KB swings (recommended weights = 24k – men, 16k – women)
- 20 push ups
- 20 hanging leg raises
- 15 KB swings (recommended weights = 24k – men, 16k – women)
- 15 push ups
- 15 hanging leg raises
- 10 KB swings (recommended weights = 24k – men, 16k – women)
- 10 push ups
- 10 hanging leg raises

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If you liked this workout, check out my full 12 week “no gym” training plan:

No Gym? No Excuse! (on sale this week)

… and keep training hard! -

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

PS - You are going to LOVE No Gym? No Excuse!

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This workout is one of my favorites.

It can be done as a finisher at the end of your regular strength workout, OR as a short, stand-alone training session in itself.

And all you’ll need to do it is a single KB:

9 Minute “Kettlebell – Burpee Bonanza” – No Gym! No Excuse! Workout

(5) KB sumo deadlift
(5) squat thrust
(10) two hand KB swing
(5) burpee, no push up
(5 R, 5L) one hand kb swing
(5) burpee with push up
(10) hand to hand KB swing
(5) burpee with two push ups

Watch the video that shows you how to do it here:

Enjoy!

Forest Vance
Certified Russian Kettlebell Instructor
ForestVance.com

PS - We are putting my No Gym? No Excuse! – 12 week program up on sale for the next few days. Order now at the link below:

http://bit.ly/ngnespecial

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Sample Kettlebell Boot Camp Workout

by admin on July 31, 2017

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

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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.

Cooldown

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

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Quick, efficient, and HIGHLY effective.

For 53+ more kettlebell workouts like this one, I recommend you check out:

=> The Kettlebell Boot Camp Workouts Mega-Bundle

Train hard, talk soon! -

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

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10 Minute Kettlebell Workout #1 (video)

July 29, 2017

This total-body, HIIT-style kettlebell workout will work every major muscle group in your body, and send your metabolism through the roof … in 10 minutes flat! Ready to give it a try? Let’s do this! # 10 Minute Kettlebell Workout #1 Get as many rounds as possible in 10 minutes of: – 5 burpees – [...]

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Pre-KB Workout Warm Up Sequence

July 27, 2017

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. Pre-KB Workout Warm Up Sequence [...]

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New Free Video Series – Kettlebell Hacks “2.0″

July 20, 2017

Registration for the October 21st, 2017 CORE Kettlebell Workshop in Costa Mesa, CA is LIVE! # “Kettlebell Hacks” is our most-viewed, most-downloaded, best-selling video series. In the series, I break down tips and tricks to help you learn the basics of kettlebell training, quickly and easily. Well over the last few weeks I have posted several [...]

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KB / BW Hybrid HIIT Workout – “The Punisher”

July 16, 2017

I have been leading a training group in prep for the Spartan Beast this coming October in Lake Tahoe. We are coming up on week three of the training, and the sessions so far have been super, super brutal. The folks in this group are some of our fittest clients, and they are getting tested [...]

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[new video] Kettlebell Exercises for Beginners – the Squat

July 13, 2017

++ Summer KB Shred (30 Day Challenge) – open now!! Click here for details and to submit your application ++ 8 tips to perform the kettlebell squat – discover where you may be making mistakes with this basic kettlebell exercise for the entire body: 1 – Pick a kettlebell up off of the floor, cleaning [...]

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