What Size Kettlebell to Use [video]

One of the biggest questions I am getting from folks as we head into our KB STRONG – 6 week intensive is, “What Size Kettlebell to Use?”

I break it down for you in today’s video.

Check it out:

What Size Kettlebell to Use

Hope that helped.

If you are interested in our KB STRONG Challenge, I have also copied details below.

Thanks, keep training hard! –

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

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[details on] KB STRONG – 6 week intensive – starts Monday, August 28th!

– 6 weeks / 42 days
– Focus is getting you STRONGER – so that you can transform your body and reach your training goals!
– You need at least two KBs – probably a 8k or 12k and 16k or 20k for women, 12k or 16k and 20k or 24k for men – as well as access to a pull up bar or suspension trainer
– I am working with you as your coach every step of the way
– We do a Challenge workout at the beginning and end of the program to measure your progress
– You will also take weight, measurements and self pics before and after the Challenge to track your progress
– You get a detailed workout plan to follow at the beginning of each week from me – includes written instructions for every aspect of each workout, as well as links to video descriptions of each exercise
– You get a meal plan to follow throughout the program that tells you exactly how and what to eat, so that you can get the best results
– I will hold you accountable via our private FB group where you will check in after every workout
– You can post videos to the group of you doing any of the KB exercises and I will give you tips to improve your form
– On completion you get 18 weeks of bonus Kettlebell workouts from me to keep the GAINZ going for the rest of 2017 and beyond

Again it is highly interactive and a small group (limited to 20).

Cost is $97.

Apply using the link below:

=> Kettlebell STRONG Challenge

[video] Kettlebell Exercises for Abs – the Rack Squat

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The Rack Squat is a nice variation on the standard kettlebell squat, and a great way to bring the abs and other core stabilizer muscles into play.

The easiest way to get the KB into starting position is to “cheat” curl it up. Get the weight between the feet, like you are going to deadlift it. Grab the horn of the ‘bell with the hand on the side you’ll be holding the weight during your squat. The other hand goes on top of that hand, and assists to bring it up to the rack.

If you are comfortable and confident with your technique, you can also clean the KB to the shoulder to get to starting position.

In the rack position, make sure you have three points of contact. 1) the forearm 2) the upper arm and 3) the thumb touching the collar bone. (Point #3 is more of a self check – you do not need to have your thumb touching the collar bone the whole time. Watch the video to see what I mean.)

Remember when you are doing this move that the whole point is to STAY SQUARE. Do not let your shoulders rotate, or the KB drop to one side, at any time. This will really activate the abs and all of the other core stabilizer muscles we are trying to bring into play.

When finished with the desired number of reps, return the KB to the ground in the same way you picked it up.

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KETTLEBELL STRONG is a 6 week, small group, online coaching program where the focus is getting STRONG with kettlebell training … so that you can get stronger and make faster progress towards your fitness goals.

You’ll work with me throughout the program.

We’ll start with some baseline fitness testing.

You’ll then get a very specific plan to follow for the 6 weeks.

You will be required to check in regularly via email and/or the private FB group.

You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program.

We’ll finish with testing again at the end of the six weeks to see how you have progressed!

You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program).

Interested? Apply using the link below.

I personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed.

=> “Kettlebell Strong” 6 Week Intensive – apply now

Look forward to working with you!

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

“Kettlebell Strong” – 6 Week Intensive

Flash forward, 6 weeks from now.

October 1st, 2017.

You are a LEANER, MEANER, and STRONGER version of yourself.

You know that with focus, accoutability, and the right program, you can make a LOT of progress in 6 weeks.

… that’s why, by popular demand, the KETTLEBELL STRONG intensive is BACK!

… and starting NOW – for the next 72 hours – I am accepting applications for the program.

KETTLEBELL STRONG is a 6 week, small group, online coaching program where the focus is getting STRONG with kettlebell training … so that you can get stronger and make faster progress towards your fitness goals.

You’ll work with me throughout the program.

We’ll start with some baseline fitness testing.

You’ll then get a very specific plan to follow for the 6 weeks.

You will be required to check in regularly via email and/or the private FB group.

You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program.

We’ll finish with testing again at the end of the six weeks to see how you have progressed!

You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program).

Interested? Apply using the link below.

I personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed.

=> “Kettlebell Strong” 6 Week Intensive – apply now

Look forward to working with you!

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

KB workout in the park

Today’s session is great “minimalist” – style workout you can in the park, on a nice day.

Grab your KB, find a bar to hang from and do your leg raises, and you’re ready to rock!

Let’s do this – I’ll coach you through it:

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WARM UP

Let’s get the hips and shoulders warmed up to get to ready to rock.

Do this:

– 15 easy bodyweight squats – get low, hold the bottom position on each rep for a second or two
– :20 plank hold from the forarms
– 8 wall slides (Face away from a wall. Back up to it and “stick em up” – your heels, butt, shoulders, and back of the head should be touching the wall. Slowly slide your hands from up and down the wall, keeping all the mentioned points of contact as well as the elbows and hands the whole time.)
– 8 easy alternating reverse lunges per leg
– 8 easy push ups
– 8 wall slides again

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SKILL WORK

BEFORE you do the main workout, I want you do 1) review form for the movements – watch the videos below, and 2) do two PRACTICE rounds, 5 reps of each exercise, and work on your form.

kettlebell swings

push ups

hanging leg raises

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WORK OUT

As fast as possible, do:

– 10 KB swings (recommended weights = 24k – men, 16k – women)
– 10 push ups
– 10 hanging leg raises
– 15 KB swings (recommended weights = 24k – men, 16k – women)
– 15 push ups
– 15 hanging leg raises
– 20 KB swings (recommended weights = 24k – men, 16k – women)
– 20 push ups
– 20 hanging leg raises
– 25 KB swings (recommended weights = 24k – men, 16k – women)
– 25 push ups
– 25 hanging leg raises
– 20 KB swings (recommended weights = 24k – men, 16k – women)
– 20 push ups
– 20 hanging leg raises
– 15 KB swings (recommended weights = 24k – men, 16k – women)
– 15 push ups
– 15 hanging leg raises
– 10 KB swings (recommended weights = 24k – men, 16k – women)
– 10 push ups
– 10 hanging leg raises

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If you liked this workout, check out my full 12 week “no gym” training plan:

No Gym? No Excuse! (on sale this week)

… and keep training hard! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Progressive Calisthenics Instructor
ForestVance.com

PS – You are going to LOVE No Gym? No Excuse!

[video] 9 Minute “Kettlebell – Burpee Bonanza” Workout

This workout is one of my favorites.

It can be done as a finisher at the end of your regular strength workout, OR as a short, stand-alone training session in itself.

And all you’ll need to do it is a single KB:

9 Minute “Kettlebell – Burpee Bonanza” – No Gym! No Excuse! Workout

(5) KB sumo deadlift
(5) squat thrust
(10) two hand KB swing
(5) burpee, no push up
(5 R, 5L) one hand kb swing
(5) burpee with push up
(10) hand to hand KB swing
(5) burpee with two push ups

Watch the video that shows you how to do it here:

Enjoy!

Forest Vance
Certified Russian Kettlebell Instructor
ForestVance.com

PS – We are putting my No Gym? No Excuse! – 12 week program up on sale for the next few days. Order now at the link below:

http://bit.ly/ngnespecial