(video) the Kettlebell Sport Swing

by admin on February 7, 2018

We have been getting a lot of questions recently about kettlebell sport.

My area of expertise is HardStyle kettlebell training (which you’ll see in the video / post below, is quite different from a technique perspective in many ways) – so when my friends at Kettlebell Kings offered to do a guest post on the kettlebell sport swing, I thought it would be a great intro!

Hope it helps, let me know what you think -

- Forest


the Kettlebell Sport Swing
by Kettlebell Kings

It’s important to change your workout routine every few weeks to challenge yourself and avoid the dreaded exercise plateau. The kettlebell sport swing is a great addition to any workout routine and all you will need is a single kettlebell. There is a learning curve when it comes to correct body placement, however, once you have the motion down it’s a full-body workout that will deliver results quickly.

The kettlebell sport swing is also an essential maneuver to master for athletes competing in kettlebell sports. It is a great exercise for warmups and everyday routines, and can be used with light to heavy weights. The ideal motion uses the arms and the legs together to maximize the range of motion. Here is a breakdown of the areas to focus on when performing a kettlebell sport swing:

1 – Grip

Using a “hook grip”, your grasp should be firm, towards the center of the handle. Hold the bell with your fingers so that the palm of your hand is still visible, otherwise this can create an unnatural motion and cause blistering. Turn the thumb inward such that it is at a 45-degree angle. The hand can be facing backwards or forwards, depending on your personal preference, however a backwards grip allows you to achieve a deeper backswing.

2 – Legs

The focus of the legs should be a double knee-bend, bending once as the bell ascends and naturally following through with the motion as the bell descends. Performing the lift with a double knee-bend allows the stretch reflex from the hamstrings to support the upwards motion, and helps you achieve a maximum ascending trajectory. Remember that the goal of the motion is to reach a full swing, and that you want the movement to go up, not outwards.

3 – Red zone

Focus on the area between the arm and the body called the “red zone.” You want to keep this distance to a minimum. Moving with the arm close to your body creates a greater upwards motion, and helps support the shoulders and back during the movement. As the kettlebell smoothly descends, keep your hips forward until your arm falls and touches your waistband. Then, follow through the motion by pushing your hips backwards to complete a full swing.

For an even more in depth explanation of the kettlebell sport style swing as well as training for kettlebell sport, Kettlebell Kings has developed a number of free training programs with some of the world’s foremost kettlebell sport experts here.

Kettlebell Kings puts on the annual Kettlebell Kings Texas Open where some of the top kettlebell sport lifters across the world compete.

If you are in need of a high-quality and reasonably priced kettlebell for your workouts, the experts at Kettlebell Kings are ready to help. We specialize in helping our customers find the right kettlebell for their workout and fitness goals. We not only deal with the general public but also come highly recommended by gym owners, kettlebell sport athletes and athletic trainers. If you are interested in purchasing a kettlebell, call us today at 855-7KETTLE or visit our website at www.kettlebellkings.com to learn more. We look forward to helping you take your workouts to the next level.


Feb 2018 KB Body Revival Challenge kicks off tomorrow, Monday, Feb 5th.

Apply here:



Happy Super Bowl Sunday!

I am impartial to the outcome – but look forward to (hopefully) a great game, and some fun with friends.
Don’t go TOO crazy at the party though … b/c tomorrow is the official start of the Feb 18 KB Body Revival Challenge!!!
Find below a sample from the program.
If you are interested in joining us, submit your application at the link below – we still have 7 spots left:

Week 1, Workout 1 – Feb 2018 KB Body Revival Challenge

PART 1 – 4 Turkish get ups per side

(Do one rep with ZERO weight for a warm up an practice your form. Doing the drill with a water bottle is another great way to improve technique)

Then, move into your 4 work sets.

*Recommended links + video demos included in full program*

PART 2 – 4 rounds of the sequence below, resting as little as possible:

3 single arm KB cleans (R) – DIRECTLY to, without resting -
3 single arm KB press (R) – DIRECTLY to, without resting -
3 KB rack squat (R) – DIRECTLY to, without resting -
6 single arm KB row (R) – DIRECTLY to, without resting -
3 single arm KB cleans (L) – DIRECTLY to, without resting -
3 single arm KB press (L) – DIRECTLY to, without resting -
3 KB rack squat (L) – DIRECTLY to, without resting -
6 single arm KB row (L) – DIRECTLY to, without resting -
10 burpees

*Recommended links + video demos included in full program*


Hope you have enjoyed this sample workout from the Feb 2018 KB Body Revival Challenge.

If you would like to join us, you can apply using the link below – we have 7 spots left:


To your success! -

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement


Swing / Burpee Workout + 28 Day KB Challenge

by admin on January 30, 2018

THIS is how you’ll feel on day 28 of the KB Body Revival Challenge!!

Today’s workout gives you an idea of what a single day from the program looks like.

This workout is designed for someone who:

— wants to lose body fat and get into great condition
— wants to build some lean muscle
— has a couple of kettlebells available to train with
— has no major injuries or exercises they cannot do

If this describes you, I encourage you to apply for the program below!

Of course, I would include a full warm up with video demos … and each exercise would have video demos included … and you could ask me any questions you had about anything, or even send me a video of you doing an exercise to check your form …

BUT the workout below is a basic sample.

If you’re interested in the 28 Day KB Body Revival Challenge, please apply below. As I write this we have 10 to 12 spots left of 33 total available. We kick off Monday, February 5th.

- Forest


Swing / Burpee Bonanza Workout

(segment one)

12 body weight inverted rows
12 push ups with a rotation (total)
8 KB presses/side
8 KB rows/side

Do this circuit three times with as little rest between exercises as possible.

(segment 2)

Then, do as many reps as possible, with perfect form, of the following exercises in :40 intervals each. Take no rest between moves:

KB sumo deadlift
squat thrust
two hand KB swing
burpee, no push up
one hand kb swing (:20 per side)
burpee with push up
hand to hand KB swing
burpee with two push ups

Repeat this circuit three times.

(segment 3)

THEN, set up two cones, ten yards apart. Run back and forth between the cones for :30 as many times as you can. Rest for :30. Repeat five times, trying to maintain or beat your pace from set one.


++ Attention kettlebell fans ++

We are looking for 33 people to join us for our upcoming 28 Day Kettlebell Body Revival Challenge!

If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

My 28 Day Kettlebell Body Revival Challenge could be EXACTLY what you need to make it happen.

You see, we run several of these online Challenges each year, and the participants get incredible results.

And this is my personal invite to YOU to apply for our upcoming 28 Day Kettlebell Body Revival Challenge, kicking off Monday, Feb 5th, 2018!


Now this Challenge is NOT for everyone.

First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.

Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that for at least the 28 days, to really get the best results.

And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.

Ready to rock?

Sumbit your interest form at the link below, look forward to hearing from you:



IMO – why you haven’t gotten results

by admin on January 28, 2018

I talk personally with people every single day who are looking to:

- Start a new fitness program
- Lose fat
- Gain muscle
- Improve overall health

Some are currently doing some kind of workouts, some are just getting back into things …

… but ultimately, one way or the other, they aren’t getting the results they want … otherwise they wouldn’t be seeking my help! :)

Now, more than ever, there is an ABUNDANCE of information every topic you can think of readily available. Including health and fitness. So lack of information is NOT the issue.

I think that:

1 – Having a strong reason WHY you want to make changes (a lot of people never really think about it. The questionnaire for the 28 Day Kettlebell Body Revival Challenge we have kicking off Monday, February 5th is intended to make you get really clear on this. I suggest if you are even remotely interested, you take this time to fill it out, even if for this reason alone => http://bit.ly/kbbodyrevival2)

2 – Having a plan that is SPECIFIC to those goals (with so much information out there, it can be tough to know WHAT to implement, and what not to! – that’s why you need professional advice and help)

3 – Having accountability and a strong social support network to KEEP you on track and to help you KEEP working, ’till you get where you want to go (this is built in to a program like the 28 Day Kettlebell Body Revival Challenge)

IMO, these are the big 3 reasons why people don’t end up getting the results they are looking for.

So advice for today is, if you want to reach your goals, get these three things in order.

This is simple, yet highly powerful.

Put it into action, and I think you will be surprised at the results!

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

PS - Apply for the upcoming 28 Day Kettlebell Body Revival Challenge here:


PPS - I just got back from a GREAT day at the Perform Better one day event in San Francisco.

We heard from Lee Burton on the importance of client screening for best results … from Charlie Weingroff on some revolutionary concepts in energy system training … from Martin Rooney on how to inspire your clients with both heart AND smarts … and from Todd Durkin CONTAGIASM! …

… maybe I’ll do a future post with some more detailed take-aways from the event.

But I honestly think the biggest take-away was what I touched on in today’s article! – that there are actually MANY valid approaches that work GREAT, but that it’s about having that strong reason why, having an intelligent plan to get there, and having the support to keep going, that gets you results in the end.

Apply for the upcoming 28 Day Kettlebell Body Revival Challenge here:



The single kettlebell clean can be a challenge to learn.

I speak from experience – for me, it was one of the tricker KB moves to really get down.

The “towel-under-the-arm” drill that you’ll see in today’s video has worked wonders though when it has come to eliminating the typical thump on the wrist and forearm in the catch:

The drill starts from the rack position.

Grab a partner, and have them put a small towel between your upper arm and your torso.

Then, perform a few reps of the clean, keeping the arm “pinned” to the body …

… don’t let the towel fall out!

It’s a simple, but highly effective drill that will help you keep the KB in the correct “groove”, teach you how to use your hips, and more.

Watch the video, give it a try today :)

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


GET – CORE Kettlebell System (for fit pros, serious KB fans – includes full “Kettlebell Hacks” skills / drills video program):

CORE Kettlebell System


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