How To Avoid The “Kettlebell Sore Wrist Syndrome”

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*”KB Fit Over 40″ Personalized Coaching with Forest is LIVE! Extremely limited space for this one, and it will fill quickly. Details and apply to work with me here:

-> “KB Fit over 40” Personalized Coaching with Forest

How To Avoid The “Kettlebell Sore Wrist Syndrome”

If you’ve just started using kettlebells, you have probably already experienced the sore wrist syndrome. It’s very common with people just learning to use kettlebells in their workouts, but it is completely avoidable. The key to avoiding sore wrists during and after your workouts is to take the time to learn proper technique from the start, and also to be disciplined about the intensity and vigor of your workouts while you’re still learning. Following these tips will help you avoid soreness in your wrists and forearms as you learn to use kettlebells.

Start slow and gradually increase the intensity of your workouts

It’s tempting to take your new equipment and dive right in at full speed. But anytime you’re learning to use something new, it’s important to slow way down and focus on proper technique and gradual increases. When you’re learning new exercises, focus on going slowly through the proper range of motion and get comfortable with exactly what the exercise is first. Don’t jump right in and do 100 reps of something you just learned. Focusing on a few slow reps of a new exercise will still help you build muscle and will help you avoid the pain and soreness from overuse.

Focus on perfecting the technique

Cleans, Snatches and Presses all exert a lot of force on your wrists, which is what leads to the pain, soreness and bruising. Whenever you’re working on learning one of these techniques, practice the motion slowly and carefully until you’re comfortable with it. Then gradually increase the speed.

Your hand and forearm should be moving to meet the ‘bell, not the other way around

When you’re doing a Snatch properly, the kettlebell should float in the air for a split second and then you bring your hand quickly to meet it. This lessens the impact that your wrist has to absorb.

Cleans work the same way, your focus is on bringing your hand to the kettlebell instead of letting it wrap around and fall down on your arm.

Relax your grip on the kettlebell a bit

You want to hold the ‘bell with a firm grip when you’re doing the Clean and the Snatch, but don’t squeeze it tightly. A firm grip lets you control the motion of the kettlebell, but also allows some flex in your wrist instead of trying to dead stop all the momentum. Relax and loosen up your grip slightly and focus on making sure you have control of the kettlebell as it moves.

Whenever you’re learning new exercises, a little pain and soreness is part of the price that we all pay. But focusing on proper form and technique will minimize this pain and let us maximize the time we spend doing the exercises properly. So take it slow and give yourself time to learn things properly and then train hard!

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

PS – “KB Fit Over 40” Personalized Coaching with Forest is LIVE! Extremely limited space for this one, and it will fill quickly. Details and apply to work with me here:

-> “KB Fit over 40” Personalized Coaching with Forest

9 Minute Kettlebell Rack Carry – Push Up – Sprint Finisher

On By adminIn Kettlebell WorkoutsLeave a comment

We kicked off our summer 2021 “Training Camp” workout series here in Sacramento, CA last weekend.

We are meeting at a park about a mile away from our personal training studio, giving our peeps a *tiny* taste of what football players do to get ready for the season.

It is SO much fun!!

Sprints are part of the workouts, which are one of the most intense conditioning exercises, and can cause significant fat loss. Pair sprints with kettlebells, and you have a fat loss cocktail to burn more calories than last time.

I wanted to give you a little sample workout to do on your own, in case you can’t make it out with us in person. Give this one a go:

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9 Minute Kettlebell Rack Carry – Push Up – Sprint Finisher

:30 KB rack carry right
:15 rest
:30 KB rack carry left
:15 rest
:30 push ups
:15 rest
:30 sprint

Repeat 3 rounds for time

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If you liked this workout, I recommend you also check out the course at the link below. It will show you how you can incorporate a full sprinting routine on top of your kettlebell workouts for maximum fat loss results (in just 16 extra minutes per week):

-> “Anabolic Running”

…and here’s to getting lean for the summer!

– Forest Vance @ KettlebellBasics.net

PS – Got a new video up for you to check out on YouTube! It’s a sample from our current 28-day kettlebell “Tabata” Challenge. It’s too late to join this one, but it should give you a great idea for the future -> https://youtu.be/swaVBi13wX0

“Means to End” 4-Minute KB Tabata Finisher

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“Means to End” 4-Minute KB Tabata Finisher

I always tell my clients that they should be a *little* scared of their kettlebell workouts sometimes. A *little* nervous.

If you’re always in your comfort zone, you’re never pushing yourself – and that’s what gets the results!

That’s why Tabata Training with kettlebells is so great. It’s a method that is based around hard work, and it’s not for the faint of heart… but if you can hang with it, I think you’ll be shocked at gains you can make, in a relatively short period of time.

Try this to get an idea:

“Means to End” 4-Minute KB Tabata Finisher

— Set your timer for 20 seconds of work / 10 seconds of rest
— On the first 20 second work interval, do as many KB squat cleans as you can (recommended weight = 24-32k for men / 16-24k for women)
— Rest for 10 seconds
— On the second 20 second work interval, do as many cross body mountain climbers as you can
— Rest for 10 seconds
— Repeat three more times for a total of four sets each of both swings and burpees

#Imagine the kind of results you’d get if you did a workout like this every day for the next 28-days. Then click the link below to make it happen:Join the 28-day KB Tabata Challenge – kicks off TODAY, Monday, June 7th -> https://forestvance.lpages.co/kb-tabata-challenge

Look forward to working with you!

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

“Dude, where’s my gut?” 4-Minute KB Tabata Snatch Finisher

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Are you looking for a workout to burn the most amount of calories in the least amount of time? Then give this four-minute Kettlebell Snatch Tabata Finisher a try with me today! I’ll have you saying, “dude, where’s my gut?” in no time 😉

The four minute kettlebell sequence is perfect to “finish off” today’s workout. You’ll get some extra cardio, burn some extra calories, plus challenge yourself both mentally and physically.

Recommended weight = 24k men / 16k women (scale up or down depending on fitness level and goals)

“Dude, where’s my gut?” 4-Minute KB Tabata Snatch Finisher

Click here for more info on our upcoming 28-day KB Tabata Challenge

— Set your timer for eight cycles of 20 seconds work / 10 seconds rest.

— Do as many KB snatches as you can on your right side in the first 20 second interval.

— Rest for 10 seconds.

— Do as many KB snatches as you can on your left side in the next 20 second interval.

–Rest for 10 seconds.

–Go back to the right side, and repeat three more times for a total of four sets of KB snatches per side.

Watch the video that shows you how to do the workout here -> https://youtu.be/01smJbIjTlI

“Dude, where’s my gut?” 4-Minute KB Tabata Snatch Finisher is very simple, but very tough! In just four minutes, you’ll get some extra cardio, burn some extra calories, plus challenge yourself both mentally and physically.

If you liked this workout, you’ll love the upcoming 28-day KB Tabata Challenge starting Monday, June 7th:

-> Click here for more info on our upcoming 28-day KB Tabata Challenge

’till next time –

-Forest Vance @ KettlebellBasics.net

PS – The 28-day Kettlebell Tabata Challenge kicks off Monday, June 7th! Details at the link below:

-> 28-day Kettlebell Tabata Challenge

“Tabata Training” has become popular in recent years, because it’s backed by science and is proven to improve fitness, in just four minutes.

Sounds almost too good to be true!

But it’s not.

Only problem is, most people do it WRONG, and they don’t get the results.

I go into detail HERE, but the main issue is that you have to follow specific guidelines for Tabata Training to work. This was outlined in the original study. However, most people miss these.

That’s why I created the 28-day Kettlebell Tabata Challenge. We’ll work together over the next month to get you better results in less time, and jump start your summer 2021 fitness goals. Best part is, all you need is a couple of KBs and twenty to thirty minutes of workout time, three or four days per week.

You also get three free bonuses when you sign up for this Challenge, including my full online kettlebell swing workshop experience. Just the bonuses are well worth the admission fee!

But we start in just a few short days, so you’ll want to sign up ASAP so that you can start getting familiar with the training and be 100% ready to go come next week. Details are at the link below, hope you can join me:

-> 28-day Kettlebell Tabata Challenge

“Brick House” 4-minute KB Tabata Finisher

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Here is a killer KB Tabata “finisher” you can add to the end of your next workout for some extra cardio.

It’s not easy. In fact, it’s pretty darn tough.

BUT, the good news is that it only takes four minutes. You can do just about anything for four minutes! 😂

And, IF you apply the proper focus and intensity, you can get shockingly similar benefits of doing a full HOUR of moderate-intensity endurance training, in about 1/12th of the time (full study abstract linked below):

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“Brick House” 4-minute KB Tabata Finisher

  • Set your timer for 20 seconds of work / 10 seconds of rest
  • On the first 20 second work interval, do as many two hand KB swings as you can (recommended weight = 24-32k for men / 16-24k for women)
  • Rest for 10 seconds
  • On the second 20 second work interval, do as many burpees as you can
  • Rest for 10 seconds
  • Repeat three more times for a total of four sets each of both swings and burpees

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If you are ready to get better results in less time, my 28-day Kettlebell Tabata Challenge officially opens for registration tomorrow. I’ll work with you personally over the next month to help you lose fat and gain lean muscle, without getting injured in the process. Keep an eye on your email inbox for details.

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

STUDY – https://pubmed.ncbi.nlm.nih.gov/8897392/

Memorial Day Kettlebell Murph

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Performing the Hero WOD “Murph” on Memorial Day has been a tradition over the last 10 years or so in many tactical fitness circles.

The workout was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s WOD (Workout of the Day).

Navy Lieutenant Michael Murphy was killed in action in Afghanistan on June 28th, 2005.

The workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription.

The movie Lone Survivor was released in 2013, which tells the story of Michael Murphy and his men based off the book written by Marcus Luttrell, the lone surviving SEAL from Murphy’s group.

The Murph is now performed by men and women accross the US on Memorial Day as a fundraiser for the LT Michael P. Murphy Memorial Scholarship Foundation, and to honor all those who have served and sacrificed in the line of duty.

The standard “Murph” workout looks like this:

For time:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

*With a 20 lb Vest or Body Armor

The pull ups, push ups, and air squats can be “partishioned” – the most common strategy is to partition the reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

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Here is a kettlebell version of Murph to do today, in honor of those who have made the ultimate sacrifice:

For time:

1 mile Run
100 KB swings / snatches (53 lbs men / 35 lbs women)
200 Push-Ups
300 Air Squats
1 mile Run

If you’re looking for a more beginner / scaled-down version, you can also do:

1/2 mile run
50 KB swings / snatches (53 lbs men / 35 lbs women)
100 push ups (modify to knees / by elevating hands if needed)
150 bodyweight squats
1/2 mile run

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Doing the workout, thinking of, and honoring those who served and sacrificed for our country is the main point.

Take the “Murph” Challenge.

And have a thoughtful Memorial Day.

-Forest Vance
KettlebellBasics.net

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Registration for the opens 28-day Kettlebell “Tabata” Challenge opens Tuesday, June 1st. Keep an eye on your email inbox!

NEW VIDEO – KB Challenge Workout #3 – “Animal”

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We are doing a sample workout from the CORE Kettlebell Challenge today. This one is called “Animal” – give it try, and see how you like it.

It’s workout #3 from the book. You’ll rotate through lots of different workouts like this for 40 days in the full program. They are short, sharp sessions that work your whole body, and most of them can be done with just a single KB in around 20 minutes.

You’ll burn fat, build lean muscle, and get into amazing shape!

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KB Challenge Workout #3 – “Animal”

Get five rounds of the circuit below as fast as you can:

–7 burpees

–7 one arm KB swings per side (8k women / 16k men)

–20 KB squats (8k women / 16k men)

–10 alternating reverse lunges (per side)

Watch the video that shows you how to do this workout here: https://youtu.be/zJysvuEP-iQ

Get the CORE Kettlebell Challenge book on Amazon -> https://www.amazon.com/CORE-Kettlebell-Challenge-Improve-Performance-ebook/dp/B0829DTCL1

Get my “10 Minute KB Workouts for Fat Loss” course up FREE for a limited time -> http://bit.ly/kbsforfatloss2021

Follow my on Instagram where I publish new KB workouts and videos like this one every week -> https://www.instagram.com/forestvance/

Talk soon, keep crushing it –

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist

Keeping Your Hip Flexors Healthy When You Sit a Lot (#1 stretch? – pic!)

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For work, so many folks end up sitting for a good part of the day.

While some have things like standing desks, and try to mix up some walking around during the day, it is hard to deny the impact of sitting on tight hip flexors.

And because of tight hip flexors, they get worried about kettlebell exercises like squats and swings, since the tight hip flexors kind of throw off the glutes and lower back, etc.

If this describes you, one simple stretch you can start with is called the “couch stretch”!

It’s one of the best stretches for tight hips.

And maybe the best part – you can get it done while you’re watching your favorite TV show! 

THE COUCH STRETCH

– Start by standing in front of a couch or chair
– Put your back foot on the couch and keep your front leg on the ground
– Drop your back knee to the floor
– Point the back toe
– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
– With the butt squeezed, dril the front of the hip towards the ground
– Work on this daily for at least 60 seconds per side

Try doing the Couch Stretch daily for a week – 60 seconds each leg, each day – and pay attention to the change you can create.

This is a good start, but you might find that doing just this is not enough. You might still feel like your hip flexors are too tight.

If you are looking for a full routine to help with your tight hip flexors, I also recommend you check this out:

-> Keeping your hip flexors healthy when you sit a lot

– Forest Vance 
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

10 Minute Kettlebell Workout #4

On By adminIn Kettlebell WorkoutsLeave a comment

We are on a roll with these 10-minute KB workouts, people are loving them!

Here’s the thing – turns out you CAN get a real, productive, full-body workouts in just 10 minutes with just a single kettlebell, if you know what you’re doing.

Is it as good as a full 30 or 45 minute session? Are you going to gain slabs of lean mass, while getting your bodyfat into single digits at the same time, doing just three of these 10-minute workouts per week?

NO! 🙂

I give it to you straight man.

HOWEVER, these little sessions ARE a great start! I think you will be surprised at how tough they are. You can get them in for a little extra work any time. And they’re awesome to finish off your current workout with a “bang”. I can see why they are popular!

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10 Minute Kettlebell Workout #4

Set your timer for 10 minutes; get as many rounds as you can of:

– 5 burpees

– KB Single Leg Deadlifts – 5 (right side)

– 10 push ups

– KB Single Leg Deadlifts – 5 (left side)

– 20 jumping jacks

Watch the video that shows you how to do this workout here -> https://youtu.be/1CsnsLqK37w

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If you liked this workout, check out my full CORE Kettlebell Challenge system here -> https://forest.clickfunnels.com/sales-page34516772

Let’s make it a great week!

-Forest and the FVT Team @ KettlebellBasics.net

Kettlebell Challenge Workout #3 – ‘Animal’

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Kettlebell Challenge Workout #3 – ‘Animal’

Complete 5 rounds of the circuit below for time:

— 7 burpees

— 7 one arm kettlebell swings (per side) (recommended weight = 8k women / 16k men)

— 20 kettlebell squats (recommended weight = 8k women / 16k men)

— 10 lunges (per side)

Watch the video that shows you how to do this workout on my Instagram here -> https://www.instagram.com/forestvance/

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Bodyweight Strong + CORE Kettlebell Challenge – Special Offer! -> https://forestvance.lpages.co/bodyweight-strong-social/

Get my best-selling eBook, “The CORE Kettlebell Challenge” – 40 days to lose fat, improve performance, change your mind and change your life. $25+ everyday value, FREE now with your purchase of Bodyweight Strong. Click here for more details and to order now. And hurry, this deal ends at Sunday, May 23rd at 11:59 pm PST -> https://forestvance.lpages.co/bodyweight-strong-social/