“KB’s For Fat Loss” Offer + Double Kettlebell Workout

Got a little special offer for ‘ya this weekend!

You can get a copy of my Easiest, Fastest Fat Loss Meal Plan Ever for FREE (a $17 value) when you grab a copy of the new-and-improved-for-2013 Kettlebell Basics Quick Start Guide.

=> Get your KB’s for Fat Loss Special here

ALSO … while I got ‘ya here 😉 … continuing with yesterday’s “theme” of double kettlebell training … I got a sample double kettlebell workout for you from the Kettlebell Basics Quick Start Guide:

 

Double KB Circuit

This workout is going to be performed for time:

:30 – double clean and presses
:30 – active rest (jump rope, jog, etc.)

Repeat 4 times

:30 – Kettlebell Squats
:30 – Active Rest

Repeat 4 times

:30 – Double Kettlebell Swings
:30 – Active Rest

Repeat 4 times

 

You’re allowed to take :60 seconds between rounds on this one. Make sure to pick a heavy weight for all these exercises; you’re only working for :30 so you won’t get a lot of reps.

This is a great one for just building up that “base strength” that everyone needs so much.

K, that’s it for today!  Have a great weekend, get some double kettlebell work in, and talk soon –

Forest Vance, MS, RKC II

 

How to Master the Kettlebell Snatch (part 2)

For the last couple of days, we’ve been talking about how to master the kettlebell snatch.

If you missed yesterday’s article, check that out by clicking the link below – you’ll learn about the three main elements of the KB snatch exercise:

=> How to Master the Kettlebell Snatch

Also, for a complete breakdown of how to do the KB snatch, with written, picture, and video instruction – plus the same for all the other basic kettlebell moves, and LOTS more – take a peek at my original best-selling KettlebellBasics.net Quick Start Guide, new and improved for 2013:

=> NEW for 2013 Kettlebell Basics Quick Start Guide (low price for a limited time)

Now.  For you today, I have a three video series on mastering the kettlebell snatch.  I cover many of the same points I did in yesterday’s article – but the video medium is great to really solidify what you’ve learned so far and to help make sure you’ve got all the fine points of the movement down.  Check it out:

Mastering the KB Snatch – Video 1

Mastering the KB Snatch – Video 2

Mastering the KB Snatch – Video 3

The kettlebell snatch is a tricky exercise to master, but it’s well worth taking the time to learn it – you’ll get some great benefits by incorporating it into your routine.  Use the three video series in this post to help you improve your form!

And, if you enjoyed these videos, don’t forget to check out the new-and-improved-for-2013 KettlebellBasics.net Quick Start Guide – in it, you’ll find full written, picture, and video instruction on the snatch as well as all the other basic kettlebell moves – and LOTS more. It’s on sale for a very low price for a short time – click the link below to check it out:

=> 2013 Kettlebell Basics Quick Start (on sale now)

Thanks for reading, train hard, and talk soon –

Forest

How to Master the Kettlebell Snatch

Thanks again SO much for the great feedback on yesterday’s request.  I will be working hard in the coming days and weeks to cover the topics you want to know more about and help you get the results you desire!

One of the top requested topics was how to perform the kettlebell snatch correctly.  So, that is the topic of today’s article.  I hope it helps –

 

Mastering the Kettlebell Snatch

The snatch is one of the best exercises around for building world-class conditioning with kettlebells. However, learning and mastering proper technique in this exercise can be very tricky.

By breaking the movement down into three steps, we can drastically cut the learning curve and help you learn how to do the movement efficiently and effectively in as fast a time as humanly possible!

 

Here are the three main elements of mastering the kettlebell snatch:

1. The Lockout

You’ll start with a kettlebell between the feet in a sumo deadlift position. Cheat curl the ‘bell up to your shoulder and press it up over your head.  All we’re trying to do is get comfortable with our overhead lockout position.

The bicep should be right by the ear. A common mistake is to hold the ‘bell slightly in front of the body. If you lack proper shoulder mobility, this is likely going to be a problem for you (all the more reason to practice your Turkish getups).

A great drill to practice and get comfortable in this lockout position is an overhead walk. To perform this drill, you would simply get the KB pressed over your head and walk around the room with it. If your elbow is bent, or the kettlebell is out in front of you too far, this is nearly impossible – and that this drill is very self-correcting is part of the beauty of it.

 

For a complete breakdown of how to do the kettlebell snatch – with pictures, video illustration, etc. – check out the new-and-improved-for-2013 KettlebellBasics.net Quick Start Guide HERE

 

2. The Downswing

To start the downswing phase of the snatch, from your overhead lockout position, think about closing the distance from the elbow to the rib cage as fast as possible to bring the kettlebell down.

The arc of the snatch is much closer to the body than the arc of the swing.

Another good coaching point for this part of the snatch is to think about throwing the kettlebell through the stomach.

If you were to take a snapshot of the kettlebell at the bottom position, it would look identical a one arm swing (another reason why it’s so important that you master the HardStyle swing before moving on to more advanced drills like the snatch).

 

3. The Upswing

We’ve now progressed to performing a full kettlebell snatch. We’ll start with the ‘bell about one foot in front of us (the same set up as a swing).

To start the move, hike pass the weight back – again, the same ‘start’ as the swing. But, instead of swinging the weight in front of you and up to shoulder height, we’re going to go straight overhead with the move into a snatch.

 

Remember:

The arc of snatch is much closer to the body than the swing. And so to drill this idea down, we’ll perform the following progression:

  • Three one-hand swings.
  • Three high pulls – try to make the ‘bell ‘float’ at the top by pulling the elbow back and snapping the hips simultaneously.
  • Three snatches. The snatch will simply be an extension of the high pull. The weight floats at the top during the high pull, and then we get our hand around the ‘bell to finish the snatch.

In summary, the kettlebell snatch is a somewhat difficult exercise to master technique-wise, but it’s well worth it considering the benefits it provides. Use the three steps outlined in this article to fast track your learning curve in learning the kettlebell snatch!

Train hard, and talk soon –

Forest Vance, MS, RKC II

PS – For a complete breakdown of how to do the kettlebell snatch – with pictures, video illustration, etc. – check out the new-and-improved-for-2013 KettlebellBasics.net Quick Start Guide HERE

 

Upper Body Kettlebell “Drop Set”

Hey –

Just got done with a great boot camp workout this morning, and finished it with a killer upper body kettlebell “drop set”. I wrote it up for you (and shot a video) – try it out yourself, and let me know how you do:

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This one you can do as a stand-alone workout in which case you’re going to want to do about three to four rotations of it. Or you can do it as a finisher at the end of an upper body workout (or even a full body workout) and you’ll do one or two rotations.

It’s a great one for your grip, shoulder strength, for working your kettlebell technique and a bunch of other stuff!

First, get a kettlebell that you can press over your head about eight to ten times. One of the keys to this workout is that you have to pick a proper weight. If you pick a weight that is too low it’ll be too easy but if it is too heavy your form is going to go out the window.

Start with six military presses from the shoulder. Make sure you hit a couple checkpoints. Your forearm is straight up and down and your elbow is right underneath the hand. Do your press and finish with the ‘bell straight up over your head.

Do six of those. On the sixth rep you’re going to press the weight up and lock it overhead. You’re going to do a 25 to 50 yard walk. If you’re outside you can go to a soccer field or to the park. If you’re in the gym you can walk around in a big circle.

 

Click HERE now to see the video AND to get more workouts like the one in today’s article!

 

Now without setting the kettlebell down, when you’re finished with your 25-50 yard walk, go down to your rack position. You’re going to do eight rack squats.

Then you’re going to do another 25-50 yard walk in the rack position with the same arm.

When you’re done with that take a staggered stance and go down to a kettlebell row. In this version try to keep your hand off the leg. Do ten rows.

When you’re finished with that do a 25-50 yard one arm farmer’s walk. Set the ‘bell down, shake the arm out…you’ll be pretty smoked by then!

Now do the same thing on the other side.

If you’re doing this as a finisher do one or two rounds. Or you can do it as a stand-alone upper body workout for three to four rounds total.

I hope you like that workout! Try it yourself…I know you’re going to love it 🙂

 

Train hard, and talk soon –

Forest

PS – To see a video demo of the above workout, click HERE. You’ll also learn about how you can get three new workouts like the one above every week. Thanks!

KB/BW Boot Camp Workout (video)

Every Monday morning we have a “strength” group session at my studio.  It is one of my favorite hours of the week, because the folks who attend it train HARD, and get after it each and every time.

The focus of the workout is on lifting heavy weights and gaining muscle.  But we also almost always finish the session with some kind of high-intensity metabolic-style finisher.  It’s just a great time all around 🙂

I got a video for you today of a workout to help you kick off YOUR week right … it’s in the “style” of those that we do in our strength group sessions.  Enjoy!

 

**To get three new workouts like this one every single week, click HERE**

That’s it for now … just a simple and effective KB/BW workout to kick your week off right.  Train hard, and talk soon –

– Forest

PS – To get three new workouts every week like the one in the video above, click HERE

Top 13 Kettlebell Training Mistakes and How to Fix Them (part 2)

If you are:

  • Having trouble with the Turkish get up
  • Are whacking the heck out of your forearms on the clean
  • Can’t seem to refine your snatching technique

Today’s post is going to be super helpful for you.

This week, we’re covering the top 13 kettlebell training mistakes – and how to fix them.  If you missed part 1 of the series, make sure that you check that out as well, here:

=> Top 13 Kettlebell Training Mistakes and How to Fix Them

 

Let’s get right to it!

 

Top 13 Kettlebell Training Mistakes and How to Fix Them (part 2)

 

Mistake #6 – Not Doing the Turkish Get Up

I get emails at least weekly from folks asking if they can “skip” this exercise, and do something else instead.  And my standard response is that if you are not doing Turkish get ups, you are missing out big time.

See, the first time I tried this movement, I’m not going to lie – I hated it.  It kind of hurt my shoulders, I couldn’t really figure out what it was doing, and it just felt strange.  I actually was ready to give up on it.

BUT – when I finally got with an RKC instructor and learned how to do it PROPERLY, I realized just how many benefits the exercise provides.  It’s great for shoulder mobility AND stability, “core” strength, hip mobility and stability, and so much more …

Check out this article to see how to do the exercise, broken down into steps:

=> Turkish Get Up Broken Down Into Steps

 

Mistakes #7, #8, & #9 – (fixing the clean)

The clean is another one of the core kettlebell training moves that can be very tricky to get down.  I have three big mistakes – and fixes – that you’ll find in the video and article below:

=> Three Tips to Improve Your Kettlebell Clean

=> Three Tips to Improve Your Kettlebell Clean (video)

 

Mistake #10 – No tension generation in the press

If you’re trying to press heavy and you’re not using max tension techniques to help you, you’re missing out big time.

Here’s some tips to help:

=> Boost Your KB Pressing Power

=> Boost Your KB Pressing Power, re-visited 

 

Mistakes #11, #12, & #13 – (fixing the snatch)

The KB snatch is another really tricky one to get down.

The biggest issues folks seem to have with this one:

  • The KB coming over the top of the hand and smacking the wrist
  • Not generating enough hip drive to get the KB around at the top
  • Letting the ‘bell get too far out and away from the body on the way up and on the way down

Here is my best article and video series on how to do the movement right.  Use this learning progression and these mistakes should be much improved.

=> Mastering The Kettlebell Snatch (part 1)

=> Mastering The Kettlebell Snatch (part 2)

=> Mastering The Kettlebell Snatch (part 3)

 

Alright!  Between the two posts in this series, I’ve covered what I feel are the top 13 kettlebell training mistakes – and how to fix them.  I am confident that whether you’re a KB beginner or have been at it for a while, you’ll have found some value and new info.    Most importantly, take the tips you’ve learned here, APPLY them in your KB practice, and watch your results go through the roof!!

’till next time –

Forest Vance, MS, RKC II

PS – If you enjoyed this article, be sure to sign up for my email newsletter and grab your FREE Beginner’s Guide to Kettlebell Training!  Just drop your best email address into the box at the upper right of the page to get it now.

And – if you know someone who might enjoy this info – please don’t hesitate to pass it along :)

Top 13 Kettlebell Training Mistakes and How To Fix Them (part 1)

Just got back from a great weekend in Chicago at the Perform Better Summit.  Learned a TON of new stuff, met some great new people and connected with some old friends.  All in all a great time.

View of the Chicago skyline from the Navy Pier

 

One thing I notice every time I get “out and about” in the fitness world and attend an event like this one – is that kettlebells are RAPIDLY gaining popularity.  Even just three or four years ago, not many folks were training with them … nowadays, almost everyone is using them in their workout programming to some extent.

However, unfortunately, most people still don’t know how do use – or teach others how to use them – CORRECTLY.  Big difference 😉

Maybe it’s that the curve of really learning how to use the ‘bells right is a little too high.  Maybe they are intimidating.  Maybe people are just impatient and don’t want to take the time.  Whatever the case, I am doing my part to put a stop to this 🙂  And that is why I have created this post series.  In it, I’m going to break down for you the top 13 kettlebell training mistakes – and how to fix them!  Enjoy –

 

Top 13 Kettlebell Training Mistakes and How to Fix Them (part 1)

 

Mistake #1 – Using too much OR too little weight

A big part of getting started with kettlebell training CORRECTLY is picking the right weight to use.  Go too light, and you’ll get little benefit.  Go too heavy, and your form will be thrown off as well.  Below, you’ll find a full article and video I recently did on what size kettlebell to use:

=> What Size Kettlebell to Use

Mistake #2 – Doing too much, too soon

So you’ve picked up a ‘bell …

ESPECIALLY when you’re first starting out … and during the course of your whole KB training career for that matter … it’s KEY to remember that learning to use KB’s properly is like a skill.  If you don’t take the time to practice and refine your movements before you go after them at full intensity, it’s almost a guarantee that you’ll injure yourself.

Here’s a great article from the archives on the topic of …

=> Why You Need to Practice Your Kettlebell Skills

Mistake #3 – Lack of full hip extension in the swing

The swing is king.  It’s the first kettlebell exericse you should learn (and master) before you move on to anything else.

If you’re making this mistake, you’re not getting a full application of the power that’s being generated by the lower body during the Swing.  Not only will you be weaker, but doing this puts the stress on the wrong muscles and wrong areas of your body.

Here’s an article and video with more info on how to fix this one:

=> Kettlebell Swing Mistakes and Fixes, Part 1

Mistake #4 – The “squat and front raise” swing

This mistake involves a Squat and Front Raise Pattern – vs. the correct ‘hip-driven’ Swing where the arms account for maybe 10-20% of the movement.

Here’s an article that breaks down how to fix this one:

 => Kettlebell Swing Mistakes and Fixes, Part 2

Mistake #5 – Not getting the ‘bell far enough back in the swing

The Swing mistake here is not getting the ‘bell far enough back as the weight comes down between the legs and is ‘hike passed’ back.  Here’s the problem broken down in more detail for you, and how to fix it:

=> Kettlebell Swing Mistakes and Fixes, Part 3

Whew!  Okay … we’re up to kettlebell mistake number five … and we still got seven to go!!  Focus on getting those first five points down, and I’ll be back with part two very soon – we’ll talk about Turkish get ups, cleans, presses, and much more.

’till next time –

Forest Vance, MS, RKC II

PS – If you enjoyed this article, be sure to sign up for my email newsletter and grab your FREE Beginner’s Guide to Kettlebell Training!  Just drop your best email address into the box at the upper right of the page to get it now.

And – if you know someone who might enjoy this info – please don’t hesitate to pass it along :)