Think You Know How to Squat? [video]

There are a lot of things that have to be in place to do a proper squat.

You need:

— mobility in the right places
— strength in the right places
— desire to work (squatting is hard!! … and it’s a lot easier to do half-reps etc)

And the reality is, most people do NOT have all of these things going.

Most people cannot do a legit, full-depth squat with perfect form.

Now it’s SO important that you develop and maintain your squatting ability. As a baseline for proper movement. To get the most out of your workouts and fitness program. To keep fit and healthy and strong as you age.

The goblet squat – invented, or at least popularized, by Dan John – is a fantastic exercise 1) to teach you how to squat properly and 2) as a drill in itself.

Check out this short video from our last kettlebell workshop for a quick tutorial on how to do the movement:

The Kettlebell Goblet Squat

Thanks –

Forest Vance, MS, RKC II

PS – If you liked this video, it’s just a tiny, tiny taste of my stuff … I have literally hundreds of free videos like it, hundreds more training articles / blog posts / free workouts, dozens of full training programs, a membership site, an online coaching program …

The “core” of it ALL is my email newsletter.  It’s the hub and main focus of what I do online.  So if you got to this page somehow and you’re NOT signed up for my newsletter yet … and you dig the video here … be sure to drop your best email in the box at the upper right of the page to get signed up now!

Armour Building Kettlebell Complex

Got another complex workout for you today.

In the article we posted on the blog a couple of days ago, I talked two great ways to use complexes:

1 – As a tough “finisher” at the end of your strength training workout

2 – As a stand – alone training session to replace your cardio

Another way I you can use complexes that I didn’t mention is as a strength workout by themselves – IF you program them correctly.

A great example is Dan John’s infamous Armour Building Kettlebell Complex. I learned and this one at the RKC II from Dan himself about three years ago – TOUGH stuff.

The Armour Building Kettlebell Complex consists of:

— 2 double cleans
— 1 double military press
— 3 front squats

Here’s a good video on how to do it:

You ideally use the heaviest weight you can press for 1-3 reps, to really get the most out of it.

Go for 15-20 minutes, and get as many HIGH QUALITY sets as you can with GOOD FORM in the allotted time.

Simple, but VERY effective for building strength.

Give that one a try and let me know how it goes for ya! 🙂

Have a great day, and talk soon –


PS – When you pick up a copy of Challenge Complexes on my recommendation (includes 35 MORE complex workouts like the one in today’s article) … because I think it’s a fantastic program, and I think you’ll really benefit from purchasing it … I’m going to throw in a copy of my “Kettlebell Complex Scorcher” program.

This is a full program based around a brutal kettlebell complex that you’ll focus on progressing and improving upon over a four week period. It includes a manual in PDF format and a coaching video walking you through how to do the exercises in the workout.

All you have to do to get this FREE is:

– Click THIS link (or any other one in this message)
– Pick up a copy of Challenge Complexes on my recommendation
– Forward your Clickbank email receipt to my assistant at fvtcustomerservice (at)

And we’ll send you access to your FREE copy of my Kettlebell Complex Scorcher program!

PreHab Revolution – FVT Mobility Exercises

Doing mobility exercises on a daily basis for the last 18 months or so has literally changed my life.

Among the differences I have noticed:

— Aches and pains from various injuries have decreased or even disappeared

— I move better and feel stronger and end up moving MORE throughout the day, and as a result I burn more calories and have gotten noticeably leaner

— My workout performance has improved

It’s really amazing how a simple, five minute routine done every morning has made such a profound difference in the way I feel for the rest of the day.

So if you’re NOT doing joint mobility exercises in your current routine – and you’d like to enjoy some of the same benefits that I have – you gotta start!

That being said, I got two resources for you to check out today.

One is the video below. Try the sample joint mobility routine here for 7 days, and see if you can’t feel the difference.

PreHab Revolution – FVT Mobility Exercises

Exercises covered in the four or so minute clip:

— My “perfect posture” drill
— Hip circles
— Forward / back bend
— Side bend
— Waist twist
— Arm circles
— 3 way neck
— Shoulder shrugs

Second is my PreHab Revolution program. It’s the full package that’ll help you improve mobility, strengthen your core, reduce chronic pain, and get into great condition in less than 30 minutes per day. Learn more about that here:

=> PreHab Revolution

If you’re not currently doing joint mobility exercises as part of your training routine, START. You’ll be AMAZED at the difference it makes!

Train hard, and talk soon –

Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist