The Towel Kettlebell Swing

If you’re still trying to dial in your form on the kettlebell swing, I think you’ll find today’s video quite useful.

Knowing how to use your hips to generate power in the swing is KEY for both maximum fat loss/conditioning benefit, and for staying injury-free.  Watch the video below to see a drill that will improve your hip power in the swing (in about 60 seconds):

The Towel Kettlebell  Swing

Are you making MORE dangerous kettlebell training mistakes like this one?  Click here to find out

Fix Your Kettlebell Clean (vid) + FVT Kettlebell Workshop Update

Got a video for you today with three tips on how to fix your kettlebell clean.

But before we get to it – I want to remind you about the Kettlebell Workshop I’m holding at my studio in Sacramento, CA on the 1st of February.

Spots are filling quick for this thing, and the “early bird” pricing is about to expire.

This is a chance for you to spend a full day learning and/or dialing in your kettlebell training technique with help from yours truly … for a lot less than the cost of a single 45 minute one on one KB session.

Videos and articles etc. are a great way to learn about how to use kettlebells – but at the end of the day, really nothing is the same as in-person instruction. Get more details and reserve your spot here:

=> February 1st FVT KB Workshop


Okay, now on to the kettlebell clean tips.

This is one of my most popular videos – which is funny, because the quality sucks to be honest, and I shot it kind of spontanously, with no practice, and in a single take, in the hallway of my old house.

But I realize more all the time that the CONTENT is what matters when it comes to how to – type videos …and this one seems to have helped a lot of folks with their KB clean technique. Check it out here:


3 Tips to Fix Your Kettlebell Clean

That’s it for today. Hope the tips in the video above help you with your KB clean technique. And remember, this is just a tiny sample of what you’ll experience first hand when you attend my kettlebell workshop on Saturday, February 1st.

Train hard, and have a great day –

Forest Vance
Certified Russian Kettlebell Instructor

Double Kettlebell Strength – Density Superset Workout

Density training is defined simply as the amount of volume done over time. It’s a GREAT method for building muscle and shedding fat.

In today’s workout, for example, you’ll do as many rounds as you can of (3) double kettlebell front squats and (2) double kettlebell military presses in 15 minutes. Then, when you come back and re-visit the training session next time, you’ll see if you can do MORE total sets in the same time period.

This style of training is amazing for adding lean muscle, jacking your cardio through the roof, and burning a lot of calories in a short amount of time.

If you enjoy today’s workout, click this link for more like it

It’s also a great way to measure progression – because you can very simply see if you improved on your performance from your last workout or not

Today I have a double kettlebell strength – density superset workout for you to try – give it a go, and let me know how you do!


Double Kettlebell Strength – Density Superset Workout


Video Recap

Today I’m going to run you through a double kettlebell strength density superset workout.

This is going to consist of two different exercises. We’re going to do a double kettlebell front squat and a double kettlebell military press.

We’re doing three kettlebell front squats, two double kettlebell military presses for as many rounds as we can in fifteen minutes.

Keep track of the weight that you use. You should be able to go pretty heavy for this one.

Also keep track of how many rounds you get. If you’re doing the actual Kettlebell for Fighters program, which is a six week program, you’ll try to improve on the number of rounds and/or the weight that you use each week. It’s a progressive way which is how you should be structuring your programming for maximum results.

Let’s walk through the flow of the workout …

First, set your timer, get warmed up and make sure you are ready to rock.

Start with the kettlebell double front squat. Start with the kettlebells out in front, I’m going to have them backwards in a bit of a “V” position. I’m going to go back, clean them up to the shoulders, adjust my feet in just a tad, good solid rack position, thumbs touch the collarbones, forearms straight up and down. It’s just like I’m sitting down onto a box. Accelerate out of the bottom, pushing my feet through the floor to stand up.

Now there are two options from here. I can go straight to my press if I’m feeling strong or I can put them down on the ground and rest for a second.

Elbows right underneath the shoulders and hands when I’m pressing. Max body tension. Abs are tight and I’m breathing out through that sticking point.

Now we bring them back down. Set them down, shake it out and go back to another set.

So remember, you’ve got fifteen minutes. Rest as needed. This is going to be a lot more challenging than you might think. It seems really basic on paper but it is a tough workout. So let’s say you get ten rounds the first week try again later and see if you can get eleven. We’re trying to build on that. Remember, it’s a density superset so as many rounds as you can in fifteen minutes.

That’s about it! A real simple workout but TOUGH.

PS – If you enjoy today’s workout, click this link for more like it