Outdoor Kettlebell Conditioning Workout

by admin on May 13, 2017

The weather here in Northern California is perfect this time of year for outdoor kettlebell workouts.

One of my favorite things to do is to bring a KB with me to the park, and do a high intensity workout like this one:

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15 swings

10 burpees

5 pull ups

run approx 200 yards

Do 3-5 rounds as fast as possible!

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Of course, it depends on your goals, as to how you would incorporate a work out like this into your overall routine.

What I personally do – and if your goals are to emphasize strength, but also stay lean, and in top condition, I recommend you do the same – is to do a kettlebell workout like this one about once a week.

It’s kind of like a ‘variety/conditioning’ day, and I will change it up every week

Then I have two additional, more strength-based, structured, progressive workouts that I do as well. These do not change every week – rather I’m working on getting stronger and better and more efficient at the movements and the poundages and everything else in those workouts.

And then I’ll do two or three more 30 to 45 minute bike rides or hikes.

Crank this work out this weekend if you want to get some extra conditioning work, and get out for some fun in the sun!

Train hard –

- Forest Vance
ForestVance.com

PS – Like this workout? Get 32 more like it by clicking below:

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The kettlebell swing is the foundational HardStyle kettlebell movement.

It’s CRITICAL that you master it before you move on to more advanced ballistic moves like the clean, snatch, etc.

And it’s fantastic for fat loss, building your conditioning levels, and so much more.

Thing is – it can also be a tricky exercise to master. There are a lot of moving parts, and it’s commonly done wrong.

So I thought I would give you a list of the 6 KB swing mistakes we see – and how to fix them! ..

So that YOU can start enjoying the full benefits of the foundational kettlebell training movement, while also ensuring that you are performing them safely and effectively.

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Top 6 KB Swing Mistakes – and How to Fix Them!
Mistake 1 – Lazy set up

It’s a common issue that people are lazy when they reach down to grab the kettlebell off the floor and start the movement.

To fix this, get set up, with your abs tight, your body engaged, everything in a nice perfect position – while STANDING .. so that when you reach down to grab the ‘bell and start your first rep, you are good to go.


Mistake 2 – Swinging the KB too low

This one is SUPER common – and is one of the biggest causes of lower back pain.

The simple fix is to make sure that when the handle of the KB swings back, it is above your knees.


Mistake 3 – Rounding the shoulders / upper back

This comes from letting the muscles in the shoulders and upper back relax too much, and letting the KB jerk you around.

You want to have the shoulders pulled back into their sockets, and your upper back tight during the whole movement.


Mistake 4 – Swinging the kettlebell too high

The “American Swing” is a variation of the exercise – I get it. But I’m not a fan. At ALL. It’s way easier to mess up, and encourages too much upper body involvement, amoung other things.

At FVT, we swing the KB to approx chest level, no higher than the eyes.

If you want to “take the kettlebell thru a full range of motion” – just snatch!


Mistake 5 – Pez head

Have you ever eaten Pez candy?

It comes out of a fun – looking dispenser.

And it’s tasty!

But it should NOT be an inspiration for your swing form.

Your neck should be neutral, and in line with your spine at all times.


Mistake 6 – Overextending at the top of the movement

In an effort to use the hips while doing swings, a lot of people overextend at the top, and go too far. This puts stress on the back and robs you of power.

Think about finishing the move in a “standing plank” position – nice and tall, firm, tight, but not overextended.


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There you have the top 6 KB swing mistakes, and how to fix them.

I hope this article was helpful for you, and that you can implement some of these tips to start improving your KB swing form!

And if you want a full 8 week kettlebell program that uses the swing as a foundational movement to help you shed fat, build lean muscle, and get into amazing shape, be sure check out my flagship online course, Kettlebell Challenge Workouts.

Train hard, talk soon -

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

PS – Did you find the KB swing form tips in this article helpful? Get my full set of KB Workshop videos by clicking below:

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CORE KB Workshop – Pics, #1 Take-Away

by admin on May 8, 2017

The 1st CORE Kettlebell Workshop is a wrap!

It was SO fun – THANK YOU to the folks who came out – and I can’t wait to see how what we covered will be implemented now across the country, and so many people will benefit and change their lives!

We got some great video footage too, which will be released over the coming weeks and months, stay tuned.

This is the beginning of some BIG things for CORE Kettlebell!

So I have been thinking – what is the BIGGEST take-away that I can share with YOU, a loyal FVT Newsletter subscriber, that can help with your kettlebell practice?

There were SO many … but for now, based on what participants of the workshop shared with me, I’ll say it’s GET FEEDBACK.

All but one of the participants at the workshop were trainers themselves.

And one of the biggest points they had was that they so appreciated my feedback and critique on their exercise form. This is something that interestingly, many events I’ve attended as a fit pro leave out … but it’s probably the most important thing when it comes to getting results!

Because it’s not about adding endless different exercise variations to keep progressing …

Or about doing a different workout every single day …

It’s about doing the fundamentals, over and over, and GETTING REALLY GOOD AT THEM.

Get someone you trust to look at what you are doing, give you feedback, give you small tweaks, etc.

I have a online / distance KB Strong Challenge – opening registration tomorrow – where you can get feedback and coaching and tips from ME over the next few weeks (I’ll have more info coming on that in tomorrow’s message).

But it could be a (knowledgeable) workout partner, or a trainer / coach in your area.

Think about this take-away as you work towards your ultimate fitness goals, and do your very best to make it happen.

Getting feedback and constantly improving on the fundamentals is key to your continued progress and best possible results.

Talk soon, let’s make it a great week! -

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

PS – I have a online / distance KB Strong Challenge – opening registration tomorrow – where you can get feedback and coaching and tips from ME over the next few weeks. Stay tuned for details!

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Check out this quick and effective 1 minute yoga flow sequence for beginners!

I use this sequence to both energize myself in the morning, and before my regular kettlebell workouts.

This is just one of the 70 similar yoga videos you get in my PreHab Revolution package, found at the link below:

http://bit.ly/2oYHcFc

Give it a try today, hope you enjoy and see the benefits right away!

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

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[new video] Kettlebell Warm Up Drills

by admin on April 26, 2017

Here is a simple sequence of kettlebell warm up drills.

These will get your joints and body moving and ready to rock for your next kettlebell workout, in less than 4 minutes.

You can also do the sequence first thing in the morning, or any time of the day!

The drills are:

– hip circle
– hip rotation
– forward / backward bend
– side bend
– side twist
– shoulder shrug
– arm circle
– 3 way neck
– bodyweight squat
– cobra + downward dog

If you liked these kettlebell warm up drills, be sure to check out my PreHab Revolution program.

You’ll get additional videos that will show you how to prep for your next kettlebell workout – showing you how to do Self Myofascial Release, Dynamic Warm Ups, and more ..

PLUS the “Cheat Sheets” from my last live Flexibility / Mobility workshop …

AND 70 Yoga Videos …

AND more!

Learn more and get your copy while it’s on sale this week at the link below:

=> PreHab Revolution

Train hard, talk soon -

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

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CORE Kettlebell Workshop – May 6th, 2017 @ FVT

April 20, 2017

The first ever CORE Kettlebell Workshop is on May 6th – just around the corner! I will be teaching my full CORE Kettlebell System – the top secret “playbook” we use to run our kettlebell – based program at FVT. From the way we warm our clients up, to the exact workouts we take them [...]

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5 Minute Kettlebell C+P / Double Burp CHALLENGE

April 14, 2017

Forest Vance here with your Friday KB Challenge Workout! You can use this as a killer “finisher” at the end of your workout to finish the day strong, like we do in KB STRONG coaching, or at the CORE KB Workshop event .. Or, you can use it as a stand-along workout if you’re pinched [...]

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How to Check Your Own Form During Kettlebell Training

April 2, 2017

Maybe you work out by yourself, but you want to check your form during kettlebell moves. What to do? Short of getting coached directly, the best tool for the job is taking video. Thes days, almost everyone has a phone or other device capable of getting this done quickly and easily. I’ve worked with distance [...]

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[video] KB Workout for Ripped Arms

March 29, 2017

Click here to get up to 133% stronger and gain up to 9 pounds of lean, functional muscle in the next 6 weeks When I first started training with kettlebells … coming from more of a lifting / bodybuilding – type background … I was taken a bit by surprise … Because in NONE of [...]

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Kettlebell GAINZ – Week 1, Workout B

March 28, 2017

Since the release of Kettlebell GAINZ to the general public a couple of days ago, I have gotten several emails asking for a sample workout from the program. So, by popular demand, I will share one with you today. KEEP IN MIND – the workout below is taken out of the full 6 week program, [...]

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