(new video) the Kettlebell Clean and Press

the Kettlebell Clean and Press

The mighty kettlebell clean and press!

It’s a complete workout in itself; working nearly every muscle in the body.

Here’s how it’s done:

1 – Swing the kettlebell back between the legs

2 – In one clean motion (hence the name), bring the kettlebell to your shoulder, having it end up between your forearm and biceps (rack position)

3 – From the rack position, press the kettlebell straight up to lockout

4 – Drop the weight smoothly into a swing without jerking your arm

If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner

…and stay tuned for more kettlebell exercise videos like this one!

– Forest Vance
Master Trainer
Kettlebell Expert

No Gym? No Excuse! – sample workout

Here is a sample workout from my new, updated and expanded version of No Gym? No Excuse!

No Gym? No Excuse! is a 6 week, bodyweight – based, “kettlebells-optional” workout plan. It will help you gain muscle, shred fat, and build superhuman conditioning any time, any place – NO GYM REQUIRED.

*We have video demos, recommended weights, and more included in the full plan… this sample workout is just to give you an idea


Main Circuit – Supersets – Complete both exercise in each superset for the number of rounds listed before moving on to the next superset. Take minimal rest between exercises. Rest approx 30 seconds between rounds.

Superset #1

1 – Around The World Lunge – 5 each leg (forward, side, back = 1 rep). Add an optional kettlebell in goblet position for more intensity.

2 – Renegade Row to Mountain jumper – 10 OR KB Single arm renegade rows – 10 each side OR bodyweight renegade rows – 10 per side Then: Mountain Jumpers – 10

Complete 3 rounds

Superset #2

3 – KB Swing – 20 OR total body extension – 20

4 – Pullups – 6 OR Recline Rows – 12 OR 1 arm rows – 10/side OR if zero equipment – :30 v sit hold

Complete 3 rounds

Finisher – 40 seconds of work, 20 seconds of rest. 3 rounds:

1 – Skater Hops
2 – KB Dead Clean to press OR Frog Jumps
3 – Crab Kicks OR Cross Body Mountain Climbers


If you’d like to learn how to build strength, shed fat, and get a REAL workout – using nothing but your own bodyweight and (optionally) a couple of kettlebells…

Check out the NEW and UPDATED version of No Gym? No Excuse! here =>

But hurry – this home study course is on a dime sale, so the price goes up with each person that buys!

Thanks –

– Forest Vance, Master Trainer, Bodyweight Training Specialist, ForestVanceTraining.com

(video) 45 Minute At-Home Bodyweight / Kettlebell Workout

Got something really cool to share with you today. This is recording of a full 45 minute bodyweight / kettlebell workout you can with me, in real time.

We are doing these daily, in follow-along format, with all of our training clients right now, so that we can keep their workouts going while we’ve had to shut our physical gym locations.

Check it out:

(video) 45 Minute At-Home Bodyweight / Kettlebell Workout

If you’d like to learn how to build strength, shed fat, and get a REAL workout – using nothing but your own bodyweight and (optionally) a couple of kettlebells, I recommend this:

Check out the NEW and UPDATED version of No Gym? No Excuse! here =>

You can do it in your living room, garage, or back yard.

The whole program is designed so that you can do it 100% equipment free.

(We also provide some optional progressions if you have kettlebells or other weights available – just like in the video.)

The vast majority of clients that were working out at our physical gym locations, are now doing a program very much like this as we’ve had to temporarily close due to COVID-19 restrictions. I think a lot of them thought their workouts wouldn’t be as good. But the feedback overwhelmingly is that they are still getting awesome training sessions in, right at home!

And, since 2009, I have specialized in putting together minimal equipment, minimal time, maximum results training plans. With this new program, you get all of that experience and knowledge put together. Click the link below to learn more:

=> new six week bodyweight strength plan 

If you have a little bit of extra time right now, using some of it to focus on getting stronger and more fit is a great idea. And this plan can help you do it, no gym required.

Thanks! –

– Forest Vance
Certified Personal Trainer
Master of Science, Human Movement
Bodyweight Training Specialist

No Gym? No Excuse! (NEW 6 week training plan)

Okay – the UPDATED and EXPANDED version of No Gym? No Excuse! is LIVE =>

If your gym is suddenly CLOSED due to the COVID-19 crisis…

If your newsfeed and email inbox is all at once flooded with so many “home workout” ideas that you don’t even know where to start…

If you’d like to learn how to build strength, shed fat, and get a REAL workout – using nothing but your own bodyweight and (optionally) a couple of kettlebells…

Check out the NEW and UPDATED version of No Gym? No Excuse! here =>

But hurry – this home study course is on a dime sale, so the price goes up with each person that buys!

Thanks –

– Forest Vance, Master Trainer, Bodyweight Training Specialist, ForestVanceTraining.com

15 min “No Gym” KB/BW Ladder Challenge

If you want to get strong anywhere, I can help you do it with just:

– A couple / few kettlebells
– Your own bodyweight

…in just 3-4 times per week, with 20-30 minutes of work per day.

Stay tuned for my new 6-week “No Gym” training plan, coming out next week.

And check out this 15 min “No Gym” KB/BW workout from the program:

1 burpee
2 goblet squat
2 KB swing

2 burpee
4 goblet squat
6 KB swing

3 burpee
6 goblet squat
9 KB swing

…continue up the “ladder”… increasing the burpees by 1 rep, goblet squats by 2 reps, and KB swings by 3 reps… until you get to:

10 burpees
20 goblet squats
30 KB swings


I’d recommend using a 12k or 16k for the women for this one, and a 20k or 24k for the men.

This one is TOUGH… let me know how you do!…

…and stay tuned for my new “No Gym” KB/BW training plan, coming out next week!

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert

[guest article] 2 Tricks to Spice Up Your Home KB Routine

Today, I have a guest article to share with you from my kettlebell expert friend, Chandler Marchman.

I will say – these are some pretty cool tricks, I have not tried most of them myself yet, but I look forward to doing so.

I know that SO many of you are working out from home right now… so it’s perfect timing.

Also, if you like the article, be sure to check out Chandler’s full training program here => MetCon6: Hardcore 

Enjoy! –

– Forest


When it comes to the development of a solid and sturdy structure, you must have the right tools of the trade, the knowledge of how to use them, and a blueprint that yields your desired result.

This isn’t just true when it comes to the construction of a building, but your body too!

And regarding building a lean, powerful, and bulletproof body, one of the best and most versatile tools you can own is the kettlebell.

As for the knowledge of how BEST to use them to quickly and efficiently get your desired outcome, here are 5 methods that can INSTANTLY increase both the speed and degree of the results you’re looking for while using them…

(1) Combine Isometric Holds With Any Multi-Joint Movement

This is done while securing one kettlebell in either the farmers, rack, or overhead position on one side, and simultaneously performing a multi-joint movement on the other (i.e. performing an Isometric Rack Clean & Press where one arm holds a kettlebell securely in the rack position while the other side performs a clean & press).
(2) Add bands for accommodate resistance work

If you understand the strength curve as well as the principle of how levers work within your body, you know that any movement you do with a kettlebell (or any weight for that matter) has a more mechanically disadvantaged and advantageous part of its range of motion during any lift.

Adding accommodated resistance in the form of band tension can give you MORE resistance at the more mechanically advantageous parts of these lifts though, and thus place a greater amount of stress over a higher number of muscle fibers.

An example of this is doing a banded goblet squat, a banded deadlift,


If you’re looking for a fun, challenging, and effective way to tie all of these together to help speed up your results in both the fat-loss AND strength/explosiveness department, then you gotta check out my good friend Chandler Marchman’s revolutionary new kettlebell program MetCon-6: HARDCORE:

=> MetCon-6: HARDCORE

Start implementing all of these intensity techniques the way it’s all laid out for you inside MetCon-6: HARDCORE, and you’re going to experience some amazing results!

– Chandler Marchman, creator, MetCon-6: HARDCORE

FVT Remote / Online Coaching: “How would that work?”

Well, here in my part of California, all the gyms are closed. As they are in many parts of the world as we deal with this pandemic.

But, people still want to work out!

And I think that we 100% can, in a responsible way. Because it is SUPER helpful to keep your mind and body in shape in times of stress.

So you have this idea of remote / online coaching. I’ve done it for years, with a LOT of success, with hundreds and hundreds and hundreds of men and women, in all parts of the world. (I’ve had distance coaching clients in every content except Antarctica.)

And now a TON of people are considering it because, well – they don’t have any other option at the moment!

One of the first things people new to the idea often ask is – “how would that work?”

*Reply directly to this message if you are interested in our remote / online coaching, and we can go from there

Here’s how we set it up. We have three “levels”:

Level 1 is more like a “group” – based program. We publish workouts that can be done with a couple of kettlebells, in 20-30 minutes, 3-4 times per week. You get a very detailed workout plan with these workouts. Then we also have a private group where you post each day when the workouts are done.. you can post questions.. we do live videos in the group actually physically going through the workouts with you .. and more!

Level 2 is more personalized. We call this our Elite Coaching program. Here, we design a workout that is 100% specific for you, your goals, the equipment you have available, etc. Then we have a special software we use to manage it all so that we can check in with you daily and keep you on track. It’s very personalized and in-depth and is a level up in terms of personalization and attention from Level 1.

Then we have Level 3 , which is our top-level remote / distance coaching plan. We call this our Premium Elite Coaching program. Here, we would do everything mentioned in level 2, but we also actually do the workouts with you in real-time, together, on video. This is for the folks who want the personalization and attention AND accountability that personal training provides.


This is sort of just a top-level overview of how we set up this program. There are more details of course, and I encourage you to reply to this email directly if you are interested in learning more about any of them. I’ll get back to you ASAP. I’m just sitting in my office, can’t lead any workouts!! 🙂

Thanks, keep your mind right, and stay safe –

-Forest Vance
Master of Science, Human Movement
Kettlebell Expert

New KB video + some GOOD news!

With all the craziness going on right now, I think we need to do our best to stay positive.

I want to help with that, when it comes to your physical and mental health.

As I write this, our physical training studio locations remain open, but we are also giving clients distance coaching / outdoor workout options, and have in a place to help people keep things going with their physical and mental health for a short time if/as necessary.

I will also be focusing on one of my specialties when it comes to articles and videos and other things we create and distribute: home workouts!

Luckily, I’ve been talking about home kettlebell workouts almost daily via email newsletter, social media, and my blogs for almost the last 10 years… so we’re in a good position to help!

I want you to know that I plan on upping our game in the coming weeks and months, creating and publishing workouts you can do any time, any place, using kettlebells and / or your own bodyweight.

In today’s short video, I break down form on one of the most commonly tricky kettlebell exercises – the clean.

I also have a link at the bottom of this message where you can join in on our home-based, 28-day Kettlebell Ladders Challenge (the Challenge starts today, March 16th).

– Forest



the Kettlebell Clean

The kettlebell clean is the central link in getting your ‘bell from the floor, to the point where you can press it, squat it, etc. But the form can be tricky. So here’s how to do it right:

1 – Hip Hinge (not a squat)

2 – Short Swing (keep kettlebell close to the body)

3 – Zipper Up (imagine you are zipping up your jacket to bring kettlebell to the rack position)

If you like today’s video, be sure to check out my 28-day Kettlebell Ladders Challenge. You’ll get a full 28 days of kettlebell workouts, online coaching from me and my team, and much more! But hurry if you want in, because we start today, March 16th:

=> 28-day at-home Kettlebell Ladders Challenge

– Forest Vance Master Trainer Kettlebell Expert KettlebellBasics.net

28 Day KB Ladder Challenge: Week 1 – Day 1 Workout

Check out this sample workout from the upcoming 28 Day KB Ladder Challenge! And if you want to join us, there is still time – info and use this link to register now!

*Demo videos and recommended weights included in the full program

Complete the following (2) exercises in ladder style. Complete all rounds of each exercise before moving to the next exercise.

Ladder #1: 1 arm KB Press – Perform 2 rounds of the following reps: 5, 1, 4, 2, 3. Rest 30 seconds between sets.

Ladder #2: two hand KB Swing – Perform 2 rounds of the following reps: 10, 8, 6, 4, 2. Rest 30 seconds between sets.

Circuit – Complete the following exercises for the reps listed. Rest 20-30 seconds between exercises, 60 seconds between rounds. Complete 3 rounds.

1 – Turkish Get-Up – 2/ each side (
2 – KB Goblet Split Squat – 8/ each side
3 – KB Triceps Overhead Press – 12

Finisher: Timed Ladders

Round One: Perform each exercise for 60 seconds, Rest 30 seconds between exercises.
Round Two: Perform each exercise for 45 seconds, rest for 20 seconds between exercises.
Round Three: Perform each exercise for 30 seconds, rest 10 seconds between exercises.

1 – Power Step-ups
2 – Decline Mountain Climbers OR Mountain climbers on the floor


Again – if you want to join us in the upcoming 28 Day KB Ladder Challenge, there is still time! But you’ll need to hurry, as the 1st week of workouts go out Sunday morning.

Details and save your spot in the 28 Day KB Ladder Challenge here =>

Thanks, and look forward to working with you! –

– Forest and the FVT Team

Kettlebell Ladders 28-Day Challenge is LIVE

Okay – the Kettlebell Ladders 28-Day Challenge is LIVE!

=> Kettlebell Ladders 28-Day Challenge

You can use this secret “Eastern Bloc” kettlebell training method for 12% more GAINZ, in 40% less time.

=> Kettlebell Ladders 28-Day Challenge

The Challenge is 100% distance-based, so you can do all of the workouts with just a single kettlebell, three to four times per week, 20-30 minutes per day.. in the comfort of your own home.

If you are concerned, or if you are in a part of the world that is currently affected by the COVID-19 pandemic, this could be a great choice. You don’t need a gym, and you can stay on track with your workouts! 

But hurry: we start this coming Monday, March 16th:

=> Kettlebell Ladders 28-Day Challenge

Look forward to working with you –

– Forest Vance and the FVT Team