KB STRONG – Ladder Workout

If you are looking to gain kettlebell pressing strength, the ladder approach is one of the best.

Pavel Tsatsouline taught us this technique and the approach in detail at the first RKC that I went to in 2009.

I have used it since it in my kettlebell strength – based programs (like the KB Strong – 28 Day Challenge, starting Dec 4th, details below) with great success.

It will help you to make huge strength gains in a short period of time!

Here’s an example:

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KB STRONG – Ladder Workout

1 – PRESSING LADDER

KB Presses – Do four ladders up to 3 reps each.

(M suggested weight = 35 to 53 pounds; W suggested weight 18 to 35 pounds)

The pressing ladders will look like this:

C+P right
C+P left
clean, 2 presses right
clean, 2 presses left
clean, 3 presses right
clean, 3 presses left

2 – BURNER – set your timer for 12 minutes, get as many rounds as possible!

3 pull ups (use band assist if needed, OR do 9 inverted rows)
5 dips (use low bars and foot assistance if needed)
7 push ups (knees OR toes)
9 two hand KB swings

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Do you ever notice how good you feel after a great KB workout?

Just imagine what you will feel and look like 28 days from now – when the KB STRONG Challenge is complete – with your new, strong, slender, powerful body.

If you are interested, we are still looking for 10-15 more people to join us.

If you are looking to take your kettlebell workouts to the next level, get the best results, maybe even get in the best shape ever! – this is going to be a perfect fit.

We are going to focus on getting you stronger and in better shape in this Challenge, by using some special methods to help you:

– Do more / heavier KB swings
– Do more / heavier KB presses

And more.

And as a RESULT … by focusing on getting stronger and performing better in your workouts … you are going to get into awesome shape at the same time

If you are interested, here is all we need from you:

1 – Double check that you meet the requirements

– You need at least 2 KBs (8k or 12k and 12k or 16k for women; 12k or 16k and 20k or 24k for men)
– You need to be able to commit to training for 20-30 minutes, 3 days per week for the next 28 days
– You need to be committed to giving it your best and making an honest effort

2 – Reply to this message in the comments, and let us know:

– What your big fitness goals are for 2018
– WHY you would be a good fit, and why we should pick you for this Challenge

If it looks like it’s a good fit, we will reply back to you personally with all the details and how to sign up.

Again, we only have 10-15 more spots left, as we limit these Challenges to give you lots of personal attention, and about 18 of the spots are already taken … so get back with us ASAP if you are interested, and we will hook you up with the details on how it works and how to sign up!

Thanks for taking the time, and we look forward to hearing from you! –

– Forest Vance and the FVT Team
ForestVance.com (personal blog)
Kettlebell Basics (Facebook)

[new vid] Kettlebell Swing Form – Advanced Tips

In today’s video we are covering a bit more advanced, often little discussed topic – swing rhythm.

You’ll see:

— Common mistake #1 – the “lazy swing” – where the hips do not get through all the way

— Common mistake #2 – the “robot swing” – where you are TOO tight, and rush through the movement

— What proper swing rhythm SHOULD look like – where the hips snap at *just* the right time on the way up, and where they break at the right time on the way back down

Watch it now here:

To your KB swing success! –

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

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Want 7 of my best KB workouts, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for a limited time – at this link:

http://bit.ly/nogutsnoglorykb2

Snatch / Burp / Squat KB Finisher + 4 min REGENERATE Sequence

Wow, we did a really killer finisher at the end of our workout this morning at FVT.

You’ll need a partner for this one, and a snatch – size kettlebell.

(Or, if you’re working by yourself, just set your timer, and rest an equal amount of time that it takes you to complete a round)

Snatch / Burp / Squat KB Finisher

Set your timer for 15 minutes. Partner one does the circuit; partner two rests. Partner two does the circuit, partner one rests.

How many rounds can you get?!? (my guys got 5 each)

– 3 KB snatches (per side)
– 6 burpees
– 9 KB goblet squats

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At the end of our workout, we also did the following sequence from my new REGENERATE program – to help improve our flexibility / mobility, and enhance recovery for the specific muscles we hit during the session:

REGENERATE Hinge Sequence (version 2)

– Pigeon Pose (60 seconds per side)
– Downward Facing Dog
– Upward Facing Dog

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Give that finisher and / or REGENERATE sequence a try, and let us know how you do!

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

PS – If you liked today’s workouts, I also recommend you check this out.

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes

[new vid] Hollow Hold Progression

Many people make the mistake of attempting exercises that are too advanced, without first establishing a proper base of core strength.

For most adults, building this foundation – as well as re-gaining lost mobility and flexibility – is the key to improved performance, moving better, reducing pain and feeling great!

One fantastic drill that will help you with core strength-endurance, learning how to shape your body as a single unit, improving your posture, and MUCH more, is the hollow hold.

In today’s video, we cover some simple progressions to help you learn the drill, and work up to some more advanced / different variations of it.

Hope it helps!

– The FVT Team

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For strengthening your core and re-gaining lost mobility / flexibility, I also recommend you check this out:

http://forestvance.com/regenerate

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes:

http://forestvance.com/regenerate

Best Stretch for Tight Hips?

Kettlebell lifting, and other hard training, can lead to tight hips.

Spend the day sitting, and the problem quickly becomes worse.

Enter the “Couch Stretch”.

Dr. Kelly Starrett invented – or at least recently popularized – this awesome move.

It’s one of the best stretches for tight hips.

And maybe the best part – you can get it done while you’re watching your favorite TV show! 🙂

THE COUCH STRETCH

– Start by standing in front of a couch
– Put your back knee on the couch and keep your front leg on the ground
– Put your back foot up against the back of the couch
– Point the back toe
– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
– With the butt squeezed, dril the front of the hip towards the ground
– Work on this daily for at least 60 seconds per side

Try doing the Couch Stretch daily for a week – 60 seconds each leg, each day – and pay attention to the change you can create.

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

PS – For tight hips, I also recommend you check this out.

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes

(6 min sample sequence) REGENERATE – Simple Recovery for Lifters and Athletes

If you are like me, you like to train hard. You push yourself to your limit, on a regular basis.

But because of this, you also get sore, and even end up with tweaks and injuries from time to time.

These nagging aches and pains and injuries get in the way of your workouts, and your life.

The solution that I have come up with personally, for my training clients, and now that I am codifying into a program, I am calling:

REGENERATE – Simple Recovery for Lifters and Athletes

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

I am putting the finishing touches on the program, and it will be available later this week.

In the meantime, here is a sample:

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REGENERATE – Simple Recovery for Lifters and Athletes – Sequence 1

Do this sequence either immediately after, OR within 48 hours of, a big HIP HINGING day (lots of KB swings, deadlifts, etc).

Hold each stretch / pose for 60 seconds:

– Pigeon (60 seconds per side) – https://www.youtube.com/results?search_query=pigeon+pose
– Doorway Hamstring Stretch (60 seconds per side) – https://www.youtube.com/results?search_query=doorway+hamstring+stretch
– Seated Spinal Twist (60 seconds per side) – https://www.youtube.com/results?search_query=seated+spinal+twist+pose

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REGENERATE – Simple Recovery for Lifters and Athletes – Sequence 1 is specifically engineered to hit your hamstrings and hips – muscles you hit hard during that KB swing, or deadlift workout.

The full REGENERATE – Simple Recovery for Lifters and Athletes program is a series of sequences like these, designed help you recover from specific workouts. For example, there are sequences to help you recover from:

– A big pull up day
– Running
– Jump rope
– A big overhead pressing day

And more.

If you are like me, the reality of the situtaion is that you know you NEED to do more work on this stuff, but you don’t have a ton of time to dedicate to it. So that’s why these sequences only take 3 to 6 minutes to do.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

This is a revolutionary program, and I firmly believe that every person reading this message needs it, and should get it. So stay tuned – it will be available very soon.

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

PS – The REGENERATE – Simple Recovery for Lifters and Athletes – Sequence 1 pairs perfectly with my CORE Kettlebell program.

If you don’t have it yet … and since if you’re reading this sentence, you made it all the way to the end of today’s article! 😉 … here is a link to get it, where you can save a few bucks off the regular price:

http://bit.ly/corekbspecial