New Video – Best KB Exercise for Great Glutes!

by admin on July 23, 2014

Want a KILLER “glute-enhancer” exercise? The kettlebell single leg deadlift is it.

You’ll also work your balance, core strength, and a bunch of other stuff while you’re at it.

Check it out:

 

Kettlebell Single Leg Deadlift

 

A few coaching points on the exercise:

– Start by deadlifting the ‘bell off the ground with BOTH feet, not one (to protect your back)
– Keep the hips square
– Keep the shoulders square
– Start the move by picking up the back leg
– In the bottom of the move, you should be in a straight line from the head, hip, knee, and ankle
– Try to balance and do all your reps on one side continuously without putting the other foot down – but it’s also okay to tap the off foot down for balance if you need to

Work the kettlebell single leg deadlift into your training routine, and start enjoying the benefits right away!

- Forest Vance, MS, RKC II

 

PS - Speaking of kettlebell exercises … I almost forgot to mention something to you …

Killer KB / BW program from my friend Callie Durbrow on sale this week, called Gladiator Fat Loss:

=> Gladiator Fat Loss

I have followed Callie’s stuff online for the last couple of years, she both owns a rockin’ gym and manages a thriving online business , so I’ve been really impressed with all she seems to have going on all the time … and I actually got the chance to meet her in person a couple of months ago.

This new project of hers is awesome, so I just had to share it with you.

According to Callie:

Gladiator Fat Loss is a 12 week training system that utilizes Kettlebell and Body Weight training for an efficient, 22 minute training session each day. It features three specific phases of training:

- Phase 1 is the Fat Loss Furnace and prep portion where clients will use full body training sessions to sky rocket their metabolism and improve work capacity and strength
- Phase 2 is a Density Training cycle where clients will be challenged to get as much work done as possible in two short portions on each training day. This will elicit the response for lean, sculpted muscle and also continue to improve work capacity.
- Phase 3 is Gladiator Muscle and Strength where both men and women can benefit extremely well from this heavier phase of strength work combined with a metabolic push at the end of each session.

The training cycles are also supplemented with a HIIT manual and a nutrition protocol to enhance results.

This is the perfect program for men or women who want to get sculpted, lean and athletic. The workouts are created for gym sessions, basement or garage workouts or even outside. Each session can be advanced by working harder and faster or adding heavier weights, or regressed by performing lighter Kettlebell movements or body weight work. Overall this is for an intermediate to advanced trainee but can be modified for a beginner as long as they have some experience with a kettlebell.

Check it out here:

=> Gladiator Fat Loss (on sale this week)

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KB Exercises for Abs – The Kettlebell Windmill (weightless,low,high / standard progression)

by admin on July 10, 2014

I’ll admit it. Until I learned how to do the windmill RIGHT, about three years ago at the first RKC II I attended, I did NOT like the exercise. It felt awkward, I didn’t know if I was doing it correctly, and it just didn’t feel like I was getting much out of it.

Then I learned how to do the exercise PROPERLY — and I quickly realized just how powerful it was for building core strength, shoulder stability and mobility, opening up the thoracic spine, “unlocking” the hips, and a whole lot more …

My goal with today’s video is — especially if you’re in the same boat as I was before the RKC II — to help you learn how to do the windmill properly … and to fully realize all the wonderful benefits it has to offer!

The Kettlebell Windmill (weightless,low,high / standard progression)

 

After you watch the video, some additional coaching points for you:

Kettlebell Windmill Progression

1 – Weightless Windmill

Start with a ketttlebell at the instep of your foot. Your feet should be pointed to the side at approximately 45 degrees.

Poke your hip out to the side. The movement in this exercise is coming from the hip and not the torso.Let the hand slide down the leg; tap the ‘bell and stand up.

(You’re imagining you have a kettlebell in your top hand throughout the movement here.)

2 – Bottom-Hand Windmill

Same exact movement; now you’re simply picking up the ‘bell with your bottom hand.

3 – Standard Windmill

Same movement — only now the KB is overhead. Arm is locked, shoulder is “packed” — same principles as the Turkish get up. Make sure you tense the glute and engage the core to stand up.

 

Kettlebell Windmill Workout

Now for a sample workout using the windmill, just so you can see how to use it:

– 12 push ups
– 20 swings
– 5 windmills/side
– 8 lunges/side

Do a set every 60 seconds. Do 5 rounds of the circuit total.

 

Total Body Abdominal Annihilation

And also, to remind you … I just finished putting together a new program, called “Total Body Abdominal Annihilation”.

In it, you’ll find:

- More of my favorite total body kettlebell and body weight exercises — like Janda Sit Ups, Windmills, and TGUs
- Simple to do yet SUPER effective total body ab workouts like this one in this article
- And more ..

Right now you can get this program FREE.

How? Just click this link (make sure it’s the LAST one you click before you order):

=> 0 to 6 Pack Abs

… check out all the details on my trusted friend Tyler’s “0 to 6 Pack Abs” program (on sale ’till the end of this week), see if it is a good fit for you … and when you grab your copy, I’ll send you a free copy of MY new program, “Total Body Abdominal Annihilation”.

(To get your bonus, just send your Clickbank receipt to my assistant at fvtraininfo (at) gmail (dot) com and she’ll get you all set up)

This offer is good when you order before July 12th, 2014.

Thanks, and talk soon -

Forest Vance, MS, RKC II

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The Thoracic Bridge

by admin on June 23, 2014

Here we have the thoracic bridge. This is a FANTASTIC move I picked up from Senior RKC Max Shank at a workshop earlier this year … it’s great for:

– improving hip mobility
– improving thoracic spine mobility
– improving shoulder mobility

And a whole lot more.

I was having some trouble with the double kettlebell jerk during the workshop – my thoracic / shoulder mobility was just not there going in to do the movement well.

SO, I worked these thoracic bridges for a good 10 mins … and it was AMAZING the difference it made! I went from a “just okay” double KB jerk, to a nearly perfect one!!

Try it for yourself. Do an exercise or movement you have trouble with. Then watch the video, do a few thoracic bridges on each side, and try the movement you were having trouble with again. I think you’ll be pleasantly surprised.

- Forest Vance, RKC II

 

PS - In case you were wondering, this video is actually a short clip from my Kettlebell / Body Weight Hybrid Strength Workout … more details on the full program here:

=> Kettlebell / Body Weight Hybrid Strength Workout

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Kettlebell Workout for Older Adults (50+)

by admin on June 12, 2014

I must say, I was a bit surprised at the response I got to the email I sent out yesterday on my friend Dr. Dan Ritchie’s program, “The Functional Fitness Solution” (an at – home training program designed for folks in the 50 to 70 age range).

And it got me to thinking – most of the kettlebell routines I’ve created over the years are geared towards intermediate or even advanced kettlebell enthusiasts. And they are fantastic – provided that you are ready for them.

BUT – the problem is, sometimes folks are NOT ready for them … but they do them anyway. Then, they end up doing way too much, too soon … at BEST they don’t get all they could out of their kettlebell workouts, and at worst get a little (or a lot) injured … and they end up giving up a swearing off kettlebells all together. And that is not good!

SO, I thought it would be good timing to share a kettlebell workout I created specifically for older adults. (This is actually from my Lifetime Kettlebell Fitness program – which you can get FREE when you pick up a copy of The Functional Fitness Solution through my recommendation.)

Now, don’t underestimate the how powerful this workout is, just because it is simple. And also, this is actually week FOUR of the Lifetime Kettlebell Fitness program, so ideally you would work UP to this amount of volume of 1/2 get ups and deadlifts/swings slowly and progressively over a several week period.

Let’s get to it!

Kettlebell Workout for Older Adults (50+)
from Lifetime Kettlebell Fitness, FREE bonus this week with The Functional Fitness Solution

Warm Up

- Box Squat – 10-15 repetitions
- Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest

Workout

- swing progression (sumo deadlift – 1/2 swing – full swing) – 15-20
- ‘Active Rest’- :30
- ½ OR foot sweep Turkish get up – 3 reps ea side
- ‘Active Rest’- :30

Continue this sequence non-stop for 18 minutes

Cool Down

5 minutes of static stretching – tight muscle groups only

Kettlebells are a fantastic training tool for ALL age groups. But you have to know how to use them correctly, and “scale up” appropriately to the intensity level that is right for you. This workout is an example of a great way to do that.

Keep training hard -

- Forest Vance, MS, RKC II, Certified Corrective Exercise Specialist

PS - When you pick up a copy of Dr. Dan’s Functional Fitness Solution program this week, I am going to hook you up with a FREE copy of Lifetime Kettlebell Fitness.

Inside Lifetime Kettlebell Fitness, you’ll discover how to use kettlebells to lose weight, tone up, improve your posture, move freely and gain overall fitness.

Learn:

- A three minute body weight and kettlebell dynamic warm up that’ll have you feeling great and ready for your workout faster than you ever thought possible … and a complete extended warm up for those times you’re in extra need of pre-workout prep
- Unique progressions for traditional kettlebell exercises that’ll help you master them in a whole new way – like the ‘face-away-from-wall kettlebell sumo deadlift’ and the ‘foot switch Turkish get-up’
- A complete workout system to take you from KB newb to HardStyle master
- Answers to common hang ups and solutions the majority of kettlebell training beginners have
- And much more!!

** VERY IMPORTANT – I will get a list from Dan of all the folks who buy his program through my link when the current promotion is over. NO NEED to send us your Clickbank reciept.

BUT … you MUST purchase his program through THIS LINK – or any other one in this email – to qualify for the bonus. Thanks! **his email – to qualify for the bonus. Thanks! **

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Hate Stretching? Here’s What to Do -

by admin on June 5, 2014

Confession for you today.  I don’t like stretching and mobility work.

Don’t get me wrong – I know how important it is, and feel SO much better when I do my joint mobility and movement prep work on a daily basis …

I just don’t really LIKE to do it, as in enjoy it.

Plus, if I’m short on time, I am very sad to say that it can be the first thing to go.

NOT good – but true ;)

Maybe you feel the same way?

If so, I have a great strategy for you. I do this in my own workouts, as well as set up many of my programs this way these days (like in this month’s new kettlebell / body weight hybrid strength workout)

Simply PAIR TOGETHER:

– a strength movement
– a complimentary mobility or stability exercise

During your regular workout. You can “sneak in” your mobility work this way, and also actually improve the movement quality – and even performance – of your strength move.

Here’s an example:

(from KB / BW Hybrid Strength workout, day 2)

– weighted pull ups – 3 reps

PAIR with

– kettlebell arm bar (see a video on how to do this one below)

Simple strategy. Powerful results. And awesome if you hate stretching like me ;)

That’s it for now. Hope that tips helps ya. Thanks for reading, and talk soon -

- Forest Vance, RKC II

 

PS - Check out the full Kettlebell / Body Weight Hybrid Strength workout I referenced in this article here:

=> Kettlebell / Body Weight Hybrid Strength Workout

 

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The Power of the Kettlebell Complex (includes sample workout)

June 3, 2014

Kettlebell complexes are awesome. In fact, I would go as far as to say that even if you did NOTHING but complexes with kettlebells, it would be well worth the money investment to purchase some KBs, and the time investment to learn how to use them properly. In today’s article, I’m going to explain to [...]

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How I Lost 64 Pounds in 7 Months (my personal story)

June 2, 2014

A little less than 9 years ago, my football career came to an end. Half of my life up to that point – over 10 years – had been invested in being the best I could be at my sport. I played all four years of high school, five years in college and two in [...]

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The Towel Kettlebell Swing

May 30, 2014

One of the most common mistakes people make with the kettlebell swing is using the arms too much, and not using enough hip / lower body power. The towel kettlebell swing is a brilliant drill that I learned at my first RKC certification over five years ago, that for many folks fixes this mistake in [...]

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Memorial Day Kettlebell + Body Weight Conditioning Workout

May 26, 2014

It’s been a great weekend here in Northern California so far. Great weather, spending some time relaxing outside by the pool, hanging with friends, and eating lots of great food.   Perfect weather here in Sacramento this weekend! How about you? How’s your weekend going? Speaking of great food, this morning I woke up and [...]

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The BEST Hybrid Kettlebell Workout EVER?

May 14, 2014

Kettlebells are awesome. Sprinting is awesome. In today’s article from my friend Mike Whitfield of Sprint Conditioning, he puts them TOGETHER into one killer workout – to create what COULD be be the best “hybrid” kettlebell conditioning workout EVER! Enjoy – - Forest ### The BEST KB Hybrid Workout EVER? by Mike Whitfield, author, Sprint Conditioning [...]

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