One of those common myths is that squats are bad for your knees.
But some recent research would contradict this idea.
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Two large reviews looked at the impact of exercise on knee joints (see link at the bottom of this article).
And the big conclusion was that joint-loading exercises do not harm knee cartilage.
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Here are some additional tips to make sure you’re on the right track:
1 – Squatting with good form is very important. A lot of people go wrong here, and blame the exercise… but it’s really because, well, you don’t know how to do it right. Check out the resources below for help.
2 – You have to work up to doing squats with full depth. If you haven’t squatted to full depth for a long time, build slowly and work towards it over the course of weeks and months. It takes a new client many times months at FVT to build up the leg strength, core strength, and flexiblity to be able to squat to full depth. If they have knee issues, sometimes they never squat to parallel. And that’s cool too! Do what’s right for you.
3 – Work up the volume slowly as well. Don’t come in day one and do hundreds of squats, and then complain that your knees hurt the next day, and never do them again. Do a few sets of low reps at first, and slowly build from there.
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Don’t miss my friend and colleage Todd K’s “Feel Good Knees” course if you’re looking to strengthen your knees, prevent pain, and more – it’s on sale this week at this link: https://bit.ly/feelgoodknees4
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RESEARCH REVIEW: JOINT-LOADING EXERCISE IMPACT ON KNEE CARTILAGE – https://pubmed.ncbi.nlm.nih.gov/29934429/
One of the great things about kettlebells is that you can jack your heart rate up FAST…
…burn a TON of calories in a short amount of time (like in the study linked at the bottom of this article – participants burned 20.2 calories per minute, the equivlent of running at a 6-minute mile pace!)…
…and you can do it in a LOW IMPACT way, without a lot of the running and jumping moves you find in a lot of the HIIT workouts these days.
Try this LOW IMPACT kettlebell HIIT workout, pulled from week 1 of our 28-day KB EMOM Challenge:
*if you want to join the Challenge, I am going to make a special exception and extend the sign up period through tonight at midnight. Due to the Holiday weekend, we are hearing from multiple folks who were off their computers or phones over the weekend and are just learning of the Challenge today. But this is a one-time extension, and that will be it. Details and grab your spot now at the link below:
EMOM = At the top of each minute you will complete the reps listed. Whatever time is left in the minute is your rest and transition time.
Complete each exercise 1 time before resting 1 minute and repeating.
1 – KB Goblet Bulgarian Split Squat – 5/ea (Women: 12k+, Men: 20k+) Modify with Goblet Split Squat if you do not have a box. 2 – 1-Arm KB Overhead Press – 5/ea (Women: 12k+, Men: 20k+) 3 – KB Clean to Rear Lunge – 6/ea (Women: 12k+, Men: 20k+) 4 – Negative Pull-ups, 4 count lower – 5/ea OR Negative Recline Rows, 5 count lower – 10 OR Negative 1-Arm KB Row, 5 count lower – 8/ea
FINISHER – Time + Reps. At the top of each minute, perform the timed exercise, finish the minute with the repped exercise. Your rest is whatever time is left in the minute. Complete 3 rounds of each superset. Rest 1 minute before moving to the next superset.
If you want to see a full video demo of this workout, I actually put it up on the KB Basics FB page, feel free to pop over there and check it out.
And if you want to join the Challenge, I am going to make a special exception and extend the sign up period through tonight at midnight. Due to the Holiday weekend, we are hearing from multiple folks who were off their computers or phones over the weekend and are just learning of the Challenge today. But this is a one-time extension, and that will be it. Details and grab your spot now at the link below:
PS – Link to the kettlebell study referenced in today’s article: https://www.prnewswire.com/news-releases/american-council-on-exercise-ace-study-reveals-kettlebells-provide-powerful-workout-in-short-amount-of-time-83876187.html
To celebrate, I bring you this special “Freedom from the Gym” 4th of July Workout.
You’ll get strong, with no weights.(Just like with my Bodyweight Strong program, now FREE when you sign up for the Kettlebell EMOM 2.0 Challenge by tomorrow at midnight: 28-day EMOM Kettlebell Challenge + Bodyweight Strong)
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“Freedom from the Gym” 4th of July Workout [get strong with no weights]
(exercise pair one)
— one arm push up – hands elevated on bench OR standard one arm push up – 5 per arm — vertical jumps (go for max height; rest about 5 seconds between reps) – 8
Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.
(exercise pair two)
— Bulgarian split squat – 10 per leg — Tactical pull up – 1 to 10 reps (depends on strength level) OR 8-15 recline rows
Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.
(exercise circuit / finisher)
Do these exercises circuit style. Each exercise is to be done continuously or 35 seconds; take 5 seconds or transition between exercises and rest for about 30 seconds at the end of the circuit. Repeat the circuit three times total.
– Power jack – plank hold – reverse overhead lunge – x body mountain climber – run in place
Just finished with our groups this morning at FVT. We did this Kettlebell EMOM Finisher at the end of one of the workouts. It was really challenging, but people loved it. So thought I would do a quick video and share, so that you can try it too!
I go through one round of the workout in real time in today’s video:
– 5 KB presses per side
– 10 goblet squats
– 10 KB rows per side
– 20 squat jumps
But for the full workout, you’ll want to do three rounds.
And remember – EMOM stands for “every minute on the minute”. So you’ll set your timer for one minute intervals. At the beginning of each minute, do the prescribed amount of reps for each exercise. Your rest starts when you finish the work, and goes until the next minute interval starts.
Enjoy!
– Forest Vance
KettlebellBasics.net
PS – Almost forgot – our registration for our new 28-day Kettlebell EMOM Challenge 2.0 opens tomorrow! Stay tuned 💪
HIIT is one of the best ways to burn a lot of calories in a short amount of time, and even crank up your metabolism post-workout too.
But, HIIT after 40 can be really hard on the knees, joints, and hips. And it can take you a lot longer to recover from an intense workout as you get in a little more advanced in age, too.
— Keep it short (10 minutes or less) — Use movements VS just exercise (example: Hip Extensions or Step-ups VS a treadmill) — Use Total Body sequences – the more muscles that are used, the more calories you burn — Use strategic “active” recovery exercises within the sequence — Use low to no-impact exercises to allow optimal recovery so your body burns fat easier after you’re done — Use a variety of tempos to hit different muscle fibers — For even faster results, you can “plug in” this joint-friendly HIIT at the end of your favorite exercise routine. This digs deep into your fat stores and helps you overcome trouble spots, plateaus, and my favorite… allow more wiggle room in your diet. 😉
Now I want you to check out a workout designed around these principles:
Do the following circuit 3 times, resting as shown:
— Triple Stop Pushups (40 secs), rest 20 secs (modify by doing with hands elevated or from the knees if needed) — KB Swings (40 secs), rest 20 secs (recommended weight = 12-16k women / 20-24k men) — Skater Hops (40 secs), rest 20 secs (can take out actual jump if lower impact is desired and simply do side-to-side steps while staying low) — Plank Hold (40 secs), rest 20 secs
And for 40+ workouts like this one, check out the full program at the link below:
If you’ve mastered the kettlebell swing and want to take things to the next level.. if you want a variation to mix up your workouts, but stay true to your programming… the sidestep swing is a great option!
Again – I’m assuming with this one that you have the basic swing down. That’s first.
HOW TO DO THE SIDESTEP SWING
– “Load up” like you’re getting ready for a standard swing – Hike the ‘bell back, and swing it up
– When the KB is floating in the air, take a quick step to the side first with your trail foot, then with your back foot
– Repeat for desired number of reps.
Nice variation, nice dynamic movement, adds some athleticism to your workout, and it’s harder than a regular swing too.
Keep training hard, and talk soon –
– Forest
PS – Get one week of my “300” Kettlebell Challenge workouts – 100% free:
You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell.
In these crazy times over the last few months, your daily lifestyle is likely changed. A lot.
And whether that is less activity, added stress levels due to a variety of factors, or other things… “dropping the quarantine 15” seems to be one of the top goals we are hearing from people these days.
So what’s the key to making it happen?
Well, the first thing I can tell you is what WON’T work. And that is doing the same thing you are doing right now.
Sounds obvious, but your current routine got you to where you are at.
As they say, “the future you is an exaggerated version of the current you”
If you are eating a little too much, and not exercising as consistently as you’d like… and your weight is creeping up… well, if you keep that up, it’s going to KEEP creeping up.
So what we need to do is, change course!
Get you on a workout plan. Get your nutrition on track.
And get some ACCOUNTABILITY to make it happen.
Because let’s be honest. If you could do it on your own 100% perfectly, you wouldn’t be reading this message.
There is science behind accountability. It is POWERFUL.
In one study published in 2008 in the August issue of the American Journal of Preventive Medicine, they followed almost 1,700 men and women who were either overweight or obese.
The average weight was 212 pounds.
The participants attended 20 weekly group meetings and were encouraged to eat about 500 fewer calories a day, to engage in moderate intensity physical activity 30 minutes or more a day, and to follow the low-fat, low-sodium DASH dietary plan, which emphasizes fruits, vegetables and low-fat dairy foods.
Participants were asked to record daily food intake and their exercise minutes.
After 20 weeks, the total average loss was about 13 pounds.
But the biggest predictor of success was an accountability factor – keeping a food record. Those who kept no food records lost about 9 pounds, and those who kept six or more per week lost about 18 pounds. That’s a HUGE difference – it’s twice the weight loss!!
So check it out. I want to help you reach your goals, and help with holding you accountable to do it.
We are looking 3 people to try our Elite Kettlebell Coaching program, starting next week.
If you:
Have trouble motivating yourself and staying on track
Find that “one-size-fits-all” – type programs don’t work for you
Have a specific goal you are training for – an event, certification test, etc
Just would like some additonal personalized attention, motivation, and care
This could be the perfect fit.
Here’s how it works:
1 – Click the link below, and fill out the application. 2 – On filling out the application – if approved – you will be taken to a page where you can schedule a 15 minute phone call for us to touch base and see if the program is a great fit for both of us. 3 – If we decide together that it’s a good fit to help you reach your goals, we’ll get payment set up, and I will send you over a new client intake questionnaire. 4 – You’ll fill out the questionnaire in it’s entirety … and when I get it back from you, I will design you a custom workout and nutrition plan. 5 – You’ll check in with me regularly (after every workout at least). I’ll help you tweak your workouts, your meal plan, etc to get to your goals as fast as possible. If you’d like to send me videos of you doing exercises so I can critique your form, I am happy to do that as well. And I’ll continue to work with and motivate you as we go. 6 – Each month I’ll send you a new workout and meal plan based on your goals, your previous month’s progress, etc
The other great thing about this is, it’s MUCH more affordable than hiring a personal trainer at your local gym, and in my (admittingly biased) opinion, much more effective.
Hourly rates for a personal trainer start at $60 on the low end… so working with a PT a couple of times per week, you’re looking at $500++ per month in most parts of the country.
But with this program, I can get you BETTER results, in less time, working from the comfort of your own home / garage / backyard. For just $197.
Again, we HAVE to connect prior to you signing up, to make 100% sure it’s a fit. I will not consider signing you up until we touch base for a call.
But if you’re interested, the first step is to fill out the form linked here: http://bit.ly/1RTPFwT
Then I’ll review your app, and get back with you ASAP!
Thanks –
– Forest Vance Owner, FVT Boot Camp and Personal Training Master of Science, Human Movement Level 2 Certified Russian Kettlebell Certified Personal Trainer Certifed Performance Enhancement Specialist Certified Corrective Exercise Specialist Certified Fitness Nutrition Coach ForestVance.com ForestVanceTraining.com
I am looking for 7 more people to try my new “KB Fit Over 40” personalized coaching program.
If you:
Have trouble motivating yourself and staying on track
Find that “one-size-fits-all” – type programs don’t work for you
Have a specific goal you are training for – an event, certification test, etc
Just would like some additional personalized attention, motivation, and care
“KB Fit Over 40” personalized coaching could be the perfect fit.
Here’s how it works:
1 – Click the link below, and fill out the application. 2 – On filling out the application, we’ll review it, and reach out to schedule a short call if it sounds like an initial fit 3 – If we decide together that it’s a good fit to help you reach your goals, we’ll get payment set up, and I will send you over a new client intake questionnaire. 4 – You’ll fill out the questionnaire in it’s entirety … and when I get it back from you, I will design you a custom workout and nutrition plan. 5 – You’ll check in with me regularly (after every workout at least). I’ll help you tweak your workouts, your meal plan, etc to get to your goals as fast as possible. If you’d like to send me videos of you doing exercises so I can critique your form, I am happy to do that as well. And I’ll continue to work with and motivate you as we go. 6 – Each month I’ll send you a new workout and meal plan based on your goals, your previous month’s progress, etc
The other great thing about this is, it’s MUCH more affordable than hiring a personal trainer at your local gym, and in my (admittingly biased) opinion, much more effective.
Hourly rates for an *average* personal trainer start at $60 / session on the low end (I currently charge about 3x that)… so working with a PT a couple of times per week, you’re looking at LEAST $500++ per month in most parts of the country. Probably closer to $1000.
But with this program, I can get you BETTER results, in less time, working from the comfort of your own home / garage / backyard.
If we connect and it turns out to be a fit, for just $199.
Again, we HAVE to connect prior to you signing up, to make 100% sure it’s a fit. I will not consider signing you up until we touch base for a call.
But if you’re interested, the first step is to fill out the form linked below: http://bit.ly/1RTPFwT
Then I’ll review your app, and get back with you ASAP!
Thanks –
– Forest Vance Owner, FVT Boot Camp and Personal Training Master of Science, Human Movement Level 2 Certified Russian Kettlebell Certified Personal Trainer Certifed Performance Enhancement Specialist Certified Corrective Exercise Specialist Certified Fitness Nutrition Coach ForestVance.com ForestVanceTraining.com
