KB Basics “Quick Start Guide”, Part 2

by admin on December 4, 2014

We’re back today with part two of the Kettlebell Basics “Quick Start Guide” – a 100% FREE video series I’ve put together, showcasing my BEST videos on the basic kettlebell exercises!

Watch these videos several times each, take notes on them, and then actually practice the form tips and pointers that are suggested.  Before you know it, you’ll be on your way to mastering the basics of  safe and effective kettlebell training.

In part one, we covered the swing, the Turkish get up, and the squat … so today, in part two, we’ll go over:

- the clean
- the press
- the snatch

Let’s get right to it -

 

The Kettlebell Basics Video Series (part 2)

1 – Kettlebell Clean Technique Tips

2 – Proper Kettlebell Rack Position – a Quick How – To

3 – Is Your Kettlebell Press Jacked Up? Here’s How to Fix It!

4 – Mastering the Kettlebell Snatch (part 1)

5 – Mastering the Kettlebell Snatch (part 2)

6 – Mastering the Kettlebell Snatch (part 3)

 

Enjoy those videos, hope they help.  Feel free to post your questions etc in the comments section below.

- Forest Vance, Level 2 Certified Russian Kettlebell Instructor

 PS - If you missed part one of the KB Basics Quick Start Guide, be sure to check that out as well.  Click HERE to see the first six videos in the series.

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You want to learn the basics of safe and effective kettlebell training.

Or maybe you’re already training regularly with kettlebells, but you want to improve your form to get more out of your workouts and be safer at the same time.

This video series is for you.

I’ve gone through all of the hundreds of videos I’ve put up on the internet over the last few years, and organized the best ones on the basic kettlebell moves.

The BEST part is, they are totally, 100% free!  You don’t even have to opt-in to anything.  Think of this as an early Christmas gift ;)

What I would do is watch these videos several times each, take notes on them, and then actually practice the form tips and pointers that are suggested.  Before you know it, you’ll be on your way to mastering the basics of  safe and effective kettlebell training.

Also – since we ended up with over a dozen videos total, I have decided to break this in to two parts – today, we’re going to start with the three basic KB moves:

– the swing
– the Turkish get up
– the squat

And next time, we’ll go cover the clean, the press, and the snatch.

Let’s dive right in -

 

The Kettlebell Basics Video Series

1 – FVT Kettlebell Basics Workshop – the Swing (overview of the movement)

2 – The Towel Kettlebell Swing (corrective drill #1)

3 – How to Fix Kettlebell Lower Back Pain (training tip)

4 – The Turkish Get Up (broken down into steps) (overview of the movement)

5 – Kettlebell “Half” Turkish Get Up (great way to learn the exercise OR alternative to full get ups)

6 – Think You Know How to Squat? (overview of the kettlebell squat)

Enjoy those videos, hope they help.  Be back soon with part two.

- Forest

 

PS - This video series is the perfect compliment to the Kettlebell Boot Camp Workouts program on sale this week from my good friend Georgette Pann. More details on that below:

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My good friend Georgette Pann has her Kettlebell Boot Camp Workouts program on sale this week, and I wanted to give you the heads up.

Georgette has put together 99 done-for-you kettlebell boot camp workouts – to be used in a fitness boot camp setting (if you are a trainer yourself), or for your own
personal workouts.

(You may recall that I partnered up with Georgette on this project last year … so actually, some of the workouts in the system, I put together myself …

Since then, as you probably know, we welcomed a beautiful baby girl into the world, we are opening a new 5,000 sq foot gym facility at the end of this month, along with a couple dozen other things going on … so Georgette and I came to the agreement that she would take over the project from here on out.

She has added a few new things since, I have reviewed the new program, and it’s great. If you’re looking for TONS of new ideas for your kettlebell workouts and you don’t already have a copy, you should check it out.)

I’ll be hooking you up with some sample workout(s) and training tips etc from the program all this week … but wanted to get out a “heads up” email so you can grab these workouts and start using them right away.

Here are a few of the workouts that are included:

– Strength and Conditioning Workout
– Circuit Style Training
– Beach Body Arms Workout
– High Intensity Bodyweight Cardio
– Upper Body Attack
– Lower Body Annihilation
– Quick Do-Anywhere Bodyweight Workout
– Epic Challenge Workout
– Beat the Clock
– Metabolic Depletion
– Kettlebell Swing Workout
– The “I Can’t Feel My Hands” Workout
– Tabata Workout
– Get Smoked and Jacked
– Quadzilla Workout
– The “Go Heavy or Go Home” Workout
– The “Animals” Workout

Get all the details here:

=> 99 kettlebell boot camp workouts

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It can be challenging to completely off-set your extra Thanksgiving calorie intake … but this 1036 calorie “pre-Thanksgiving” workout is about as close as you’re going to get!

This epic training session includes an extended warm up, a body weight / kettlebell – based strength portion, a 5k run, and some core work / static stretching at the end.

So crank out this pre-dinner workout to help you prep for your big Thanksgiving meal.  And Happy Thanksgiving to you and your loved ones!

And, before I forget …  we’re putting the finishing touches on a Black Friday special from FVT as I write this article, and it’ll be coming your way very soon … so keep an eye on your email inbox for details ;)

Thanks, and talk soon -

- Forest

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“Pre – Thanksgiving” 1036 Calorie CHALLENGE Workout

1 - Do a 15 minute dynamic warm up – joint mobility, self myofascial release, dynamic stretching (90 calories burned)

2 - Do 35 minutes of high-intensity kettlebell/body weight training – something like the workout below (336 kcals burned):

*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.

1a: 8 reverse lunges
1b: pull ups – one rep short of failure

2a: 6 kettlebell presses
2b: 20 body weight squats (explosive tempo)

3a: 25 kettlebell swings (your choice)
3b: 15 push ups

3 - Run 5k – 3.2 miles – at a medium (6 mph) pace (504 calories burned)

If you are not into running, you could also do about 35 minutes of medium-to-high intensity biking, swimming, rowing, etc.

4 - Finish with 15 minutes of core work and some static stretching (106 calories burned)

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Kettlebell / Body Weight Power Circuit Workout

by admin on November 19, 2014

Today I have a fun – yet challenging – kettlebell / body weight “power circuit” workout for you to try.

It is a sample from my KB / BW Power Circuit program … a program designed to help you lose fat and gain muscle at the same time.

(When you pick up a copy of my friend Tyler Bramlett’s CT – 50 program this week through my recommendation, I am going to send you a copy of the full KB / BW Power Circuit program FREE … it includes both a training manual and coaching videos.

This program is not currently for sale by itself ANYWHERE else.

Just click THIS link to order CT – 50, email your receipt to my assistant at fvtcustomerservice@gmail.com, and she’ll hook you up with the bonus!)

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Kettlebell / Body Weight Power Circuit Workout A

1 – Set your timer for 10 minutes. Get as many rounds as you can of:

– 7 one arm KB swings R, 7 arm KB swings L
– 7 split squats R (with or without a KB for added resistance), 7 split squats L
– 14 inverted rows

2 – Set your timer for 10 minutes again. Get as many rounds as you can of:

– Double KB sumo deadlifts – 10
– handstand holds against the wall – start at :15 and work up from there, working to increase the amount of time you can hold yourself up each workout

See the video on how to do the workout here:

That’s it for day one! 20 minutes, get after it, then get on with your day.

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Now this workout is going to be most effective for you done as part of a total training program, not just as a one – off session by itself.

This is done in conjunction with a “Workout B” day … and plus, you need a strategy for your mobility / flexibility work, for your “off – day” cardio training, to warm up before your sessions, etc.

And ideally, you also need to watch some instructional videos, coaching you through how to use best technique in each exercise.

You’ll get all of these things with my KB / BW Power Circuit program … a program designed to help you lose fat and gain muscle at the same time.

When you pick up a copy of my friend Tyler Bramlett’s CT – 50 program this week through my recommendation, I am going to send you a copy of the full KB / BW Power Circuit program FREE … it includes both a training manual and coaching videos.

This program is not currently for sale by itself ANYWHERE else.

Just click THIS link to order CT – 50, email your receipt to my assistant at fvtcustomerservice@gmail.com, and she’ll hook you up with the bonus!

Thanks, train hard, and talk soon -

- Forest Vance, MS, RKC II
ForestVance.com

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Last call for this new 6 week barbell / kettlebell hybrid training workout:

=> 6 Week Barbell / Kettlebell Hybrid Training Workout

 

If your goals include:

- Maintaining upper body muscle and “looking like you work out”

- Staying pain-free

- Being able to DO stuff … play with your kids, run mud runs, play pick-up basketball, whatever … but STILL also be able to lift relatively heavy too

This is the program for you.

It incorporates two basic barbell lifts – back squats and bench presses.

But then these lifts are MIXED with kettlebell lifting and body weight exercises in a strategic way to maximize strength AND athleticism AND keeping your body healthy and feeling good.

=> Get the 6 Week Barbell / Kettlebell Hybrid Training Workout here

 

Here is a sample workout for you that follows this approach:

(Warm up)

Turkish get ups – 5 each side, switching sides each rep

Do one or two TGU’s on each side with no added weight first – ‘naked’, as they say – and increase the weight progressively each set, until you’re really challenging
yourself on reps 4 and 5.

Then, on to:

(Pair 1)

Barbell back squat – 6 to 8
Band pull apart – 12 to 15

Repeat for a total of three sets each.

Go for it on the barbell back squat. Use as much weight as you can handle with perfect form. Try increasing the weight on the second and/or third set.

For the band pulls, hold a resistance band in front of you, with your arms straight and the band at about eye level. Pull the band apart, keeping your arms straight.

(Pair 2)

Kettlebell crush curl – 10 to 12
Feet elevated close grip push up – 8 to 10

Repeat for a total of three sets each.

Grab a heavy kb and ‘crush’ the ball part of the weight, while you do bicep curls with it. Superset this with a foot elevated close grip push up.

(Finish with)

High Intensity Interval Cardio

30 second sprint
30 second recovery

Repeat 10 times

Run or bike are the preferred modalities for the high intensity cardio. The ‘sprint’ portion should be HARD – like 9 out of 10 intensity. The ‘recovery’ portion should be EASY – like 3 out of 10 intensity.

=> Get the full 6 Week Barbell / Kettlebell Hybrid Training Workout plan here (just 9 bux!)

 

Last thing. This workout plan is a little different that others you may have experienced. That’s because instead of just giving you the workout and leaving you to your own devices to do it, I’m going to help and coach you along the way. When you grab your copy, you’ll also get a free month in the FVT Coaching Club, my online group coaching program.

So you’ll not only follow this workout, you’ll check in each week and let me know how it’s going … as well as post any questions or concerns or anything at all in the private Facebook group we have set up, and I’ll be there to give you feedback personally on how to get the most out of your workouts, and to keep you on track.

=> Get the full 6 Week Barbell / Kettlebell Hybrid Training Workout plan here PLUS a free month in my group online coaching program for just 9 bux (last call!)

Thanks, and talk soon -

- Forest Vance, MS, RKC II

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Clean-Squat-Press-Snatch KB Complex [new vid]

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Burpee/Squat/Swing Kettlebell Ladder Workout

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Here’s a quick ‘n’ brutal burpee/squat/swing kettlebell ladder workout for you to try … it’ll take you less than 20 minutes, hit all of your major muscle groups, and the only equipment you’ll need to do it is a single kettlebell. If you enjoy this workout, you’ll love my new Ultimate Kettlebell Challenge Workout package [...]

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