How to Fix Kettlebell Lower Back Pain – #1 Tip!

The kettlebell swing is a GREAT exercise for rapid fat loss and total body conditioning.

According to a recent study by ACE – one of the oldest and most respected certifying bodies in the United States – kettlebell training burns at LEAST 20.2 calories per minute. That’s 1200+ calories per hour!!

Pretty hard to beat.

That being said, using proper form when training with kettlebell is KEY. They aren’t terribly hard to learn how to use safely … BUT if you just hop right in with no regard to using solid technique, you might end up getting injured.

One common thing we hear folks complain of is back pain when training with kettlebells. So today I got my #1 tip to help you FIX kettlebell lower back pain.

Swing the kettlebell CLOSER to your body as it comes back. Make sure the handle is ABOVE the level of your knees.

Simple tip, but makes a HUGE difference if you’re doing it wrong.

Here’s what a GOOD swing looks like:

And now here’s what a BAD swing looks like – look at the bottom position:

See the difference?

In the BAD form example, 1) the KB handle is lower to the ground – below my knee level – and my back is also rounded out.

If you are swinging the kettlebell too close to the ground when you’re doing your swings, try this form tweak and see if it helps.

Happy New Year!!

– Forest

PS – You’ll get TONS more coaching tips and tricks like these to improve your kettlebell training in my FVT Kettlebell Workshop videos … and I’ve just added these as a FREE BONUS when invest in the next 12 months of FVT Coaching Club workouts.

These workshops are $97+ for attendees when we hold them at our studio … and you can get them for FREE, for this week only. Click HERE to learn more.

PPS – Here’s a video of me going through the coaching tip in today’s article:

24 Minute Kettlebell / Bodyweight Challenge Workout

According to a recent study by ACE – one of the oldest and most respected certifying bodies in the United States – kettlebell training burns at LEAST 20.2 calories per minute.

That’s 1200+ calories per hour!!

Today, we got for you a 24 minute kettlebell / bodyweight challenge workout to help you burn MORE fat in LESS time … so you can get in, get out, and get on with your life.

24 Minute KB /BW Challenge Workout

Set up is FIVE exercises:

— KB swings (standard weight is 24k for men, 16k for women)
— hand release push ups (from the toes for men, from the knees for women … each rep, at the bottom, take your hands off the floor)
— walking lunges (lightly touch your knee to the ground on each rep; each step counts as one)
— inverted rows (either suspension trainer or Lebert Equalizer … knees are bent, feet flat on the floor … any grip … touch the ground with the body and chest to
the level of the hands on each rep)
— burpees (no push up at the bottom, clap hands above the head at the top of each rep)

Get as many reps as you can of each exercise in 60 seconds. Rest for 30 seconds between exercises. Do three rounds total, resting for 60 seconds between rounds.

Your score is the total number of repetitions you do in the workout.

Score benchmarks:

300 — great
375 — amazing
450+ — world class

See a video of how to do the workout here:

Now this is just one cool, fun, effective challenge workout from the “FVT archives”. If you want ALL of my workouts, like:

– The Road Warrior Workout
– Barbell / Kettlebell Hybrid Training, version 1 AND 2
– Kettlebell / Body Weight Hybrid Training
– The 30 Day Rapid Fat Loss Kettlebell Solution
– Kettlebell / Bodyweight Power Circuit Workout
– KB / BW / DB Fat Loss Workout

Then you’ll want to check out the FVT Coaching Club here.

You’ll get access to every workout and coaching video I’ve put together for the program … along with every workout I will create for it over the next 12 months.

Not to mention, you’ll get a copy of my “official” FVT meal plan, 5 Minute Fat Loss … 41 Quick ‘n’ Easy Meal Ideas … the FVT Community Cookbook …

And you’ll even get access to our private Facebook group where you can ask me ANY question you want, at any time, about your workouts or nutrition.

It’s like having ME as your personal coach for the next 12 months.

Get 12 months of full access to all my workouts here

And starting burning MORE fat in LESS time.

– Forest Vance, MS, RKC II

PS – The big difference between following a program that has been pre-written and coaching is the feedback and personalized tweaks you can get when you’re doing a coaching program.

For example, if you were following a program oriented towards fat loss and lean muscle gain, but one exercise is not working for you as well as you would like it to be, you can get feedback from your coach and find appropriate alternative exercise specific to you, your goals, your fitness level, any injuries you might have etc.

Or, if you’re following your exercise program religiously, but your diet is not as dialed in as it could be, you can get feedback from your coach and recommendations as to what you need to change to get your results back on track.

And another thing to keep in mind – all world-class performers, whether it’s in sports, music, business, or any other variety of endeavors, have coaches – so if you are serious about your fitness, you should too!

Get access to me as your personal coach for the next 12 months here

SMART Goal Setting to Make 2015 Your Best Year Ever!

Things slow down for most of us this time of year … it’s a great time to reflect on all you’ve experienced and accomplished over the last 12 months … as well as to set goals for the year ahead.

And to quote the late great Zig Ziglar:

“A goal properly set is half way reached!”

I have been setting written goals at the beginning of the year for the last 9 years in four areas of my life:

— Personal
— Business / Financial
— Adventure / Toys
— Contribution

And I have a written record of all of it.

It’s AMAZING how the goals I have set each year have almost ALL come true!

A few I am still working on … but I am WAY, way, way ahead of where I’d be if I didn’t go through this process on an annual basis.

I will say that the past three or four years though, I’ve started accomplishing a lot more and have “accelerated my life” if you will in ALL areas … and a big part of this is using the S.M.A.R.T. system for goal setting.

Here’s how it works:

“S” stands for specific. A general goal would be “get in shape”. A specific goal would say “pick a training plan to follow and do it 3x per week”.

“M” stands for measurable. Ask questions like – how much? how many? how will I know when it’s accomplished?

“A” stands for attainable. When you set out to accomplish something and put your mind to it, to begin to figure out ways to make it happen. I think we are capable of FAR more than we think we are!

“R” stands for realistic. To be realistic, a goal must represent an objective that you are both willing and able to work towards.

“T” stands for timely. A goal must be grounded with a time frame. Without this, there is no urgency … and this makes it a lot tougher to accomplish what you’ve set out to do.

For each goal you set, make sure to go through this process … you’ll be AMAZED at the difference it makes.

Now you have a way to set SMARTer goals for the New Year.

Take some time or yourself over this week to figure out what you want to accomplish in 2015.

And let’s have the best year ever!

– Forest Vance, MS, RKC II


PS – Last day to take advantage of the free give-away offer below, check it out if you haven’t yet:

Been working on a project with three other fitness expert friends of mine. It is shaping up to be quite the free give-away event.

We decided to put this together simply as our way of saying THANK YOU to our loyal newsletter subscribers this holiday season!

We are giving away over 57 BW/KB/DB workouts – totally free.

There is a TON of cool and useful stuff here. I have downloaded and been going through some of it myself over the last couple of days, and am actually surprised at what my colleagues are giving away.

Check this one out, you don’t want to miss it. Click the link below to claim your free gifts now:

=> Free! – 57 BW/KB/DB workouts

Thanks, and Happy Holidays –

– Forest Vance, MS, RKC II

KB Basics “Quick Start Guide”, Part 2

We’re back today with part two of the Kettlebell Basics “Quick Start Guide” – a 100% FREE video series I’ve put together, showcasing my BEST videos on the basic kettlebell exercises!

Watch these videos several times each, take notes on them, and then actually practice the form tips and pointers that are suggested.  Before you know it, you’ll be on your way to mastering the basics of  safe and effective kettlebell training.

In part one, we covered the swing, the Turkish get up, and the squat … so today, in part two, we’ll go over:

– the clean
– the press
– the snatch

Let’s get right to it –


The Kettlebell Basics Video Series (part 2)

1 – Kettlebell Clean Technique Tips

2 – Proper Kettlebell Rack Position – a Quick How – To

3 – Is Your Kettlebell Press Jacked Up? Here’s How to Fix It!

4 – Mastering the Kettlebell Snatch (part 1)

5 – Mastering the Kettlebell Snatch (part 2)

6 – Mastering the Kettlebell Snatch (part 3)


Enjoy those videos, hope they help.  Feel free to post your questions etc in the comments section below.

– Forest Vance, Level 2 Certified Russian Kettlebell Instructor

 PS – If you missed part one of the KB Basics Quick Start Guide, be sure to check that out as well.  Click HERE to see the first six videos in the series.

The Kettlebell Basics Quick Start Guide (100% free video series)

You want to learn the basics of safe and effective kettlebell training.

Or maybe you’re already training regularly with kettlebells, but you want to improve your form to get more out of your workouts and be safer at the same time.

This video series is for you.

I’ve gone through all of the hundreds of videos I’ve put up on the internet over the last few years, and organized the best ones on the basic kettlebell moves.

The BEST part is, they are totally, 100% free!  You don’t even have to opt-in to anything.  Think of this as an early Christmas gift 😉

What I would do is watch these videos several times each, take notes on them, and then actually practice the form tips and pointers that are suggested.  Before you know it, you’ll be on your way to mastering the basics of  safe and effective kettlebell training.

Also – since we ended up with over a dozen videos total, I have decided to break this in to two parts – today, we’re going to start with the three basic KB moves:

— the swing
— the Turkish get up
— the squat

And next time, we’ll go cover the clean, the press, and the snatch.

Let’s dive right in –


The Kettlebell Basics Video Series

1 – FVT Kettlebell Basics Workshop – the Swing (overview of the movement)

2 – The Towel Kettlebell Swing (corrective drill #1)

3 – How to Fix Kettlebell Lower Back Pain (training tip)

4 – The Turkish Get Up (broken down into steps) (overview of the movement)

5 – Kettlebell “Half” Turkish Get Up (great way to learn the exercise OR alternative to full get ups)

6 – Think You Know How to Squat? (overview of the kettlebell squat)

Enjoy those videos, hope they help.  Be back soon with part two.

– Forest


PS – This video series is the perfect compliment to the Kettlebell Boot Camp Workouts program on sale this week from my good friend Georgette Pann. More details on that below:


My good friend Georgette Pann has her Kettlebell Boot Camp Workouts program on sale this week, and I wanted to give you the heads up.

Georgette has put together 99 done-for-you kettlebell boot camp workouts – to be used in a fitness boot camp setting (if you are a trainer yourself), or for your own
personal workouts.

(You may recall that I partnered up with Georgette on this project last year … so actually, some of the workouts in the system, I put together myself …

Since then, as you probably know, we welcomed a beautiful baby girl into the world, we are opening a new 5,000 sq foot gym facility at the end of this month, along with a couple dozen other things going on … so Georgette and I came to the agreement that she would take over the project from here on out.

She has added a few new things since, I have reviewed the new program, and it’s great. If you’re looking for TONS of new ideas for your kettlebell workouts and you don’t already have a copy, you should check it out.)

I’ll be hooking you up with some sample workout(s) and training tips etc from the program all this week … but wanted to get out a “heads up” email so you can grab these workouts and start using them right away.

Here are a few of the workouts that are included:

— Strength and Conditioning Workout
— Circuit Style Training
— Beach Body Arms Workout
— High Intensity Bodyweight Cardio
— Upper Body Attack
— Lower Body Annihilation
— Quick Do-Anywhere Bodyweight Workout
— Epic Challenge Workout
— Beat the Clock
— Metabolic Depletion
— Kettlebell Swing Workout
— The “I Can’t Feel My Hands” Workout
— Tabata Workout
— Get Smoked and Jacked
— Quadzilla Workout
— The “Go Heavy or Go Home” Workout
— The “Animals” Workout

Get all the details here:

=> 99 kettlebell boot camp workouts