🧘Daily 8-15 min stretch routine for kettlebell lifters over 40🤸

Today, I want to talk about the importance of a daily stretch routine, specifically for kettlebell lifters over the age of 40! Stretching will improve a person’s kettlebell workouts. The improved movement that will come as a result will help in every day life. Better kettlebell workouts and more inspired daily activity leads to faster fat loss!

First, stretching regularly will improve a person’s kettlebell workouts. Performing the kettlebell exercises with good form and with progressively heavier weights requires the right amount of mobility. Hips being too tight to squat to to depth, or shoulders being too inflexible to press overhead, no longer is a limitation.

-> 🧘Daily 8-15 min stretch routine for kettlebell lifters over 40🤸

Second, improved movement that comes from regular stretching helps with every day life. For example, getting down on the floor to play with small children is so much easier if a person’s hips are flexible enough to sit cross-legged for 15 or 20 minutes. Putting on one’s shoes without having to sit down is another example of an activity that is way easier to do if one stretches regularly.

Finally, as a result of working on flexibility regularly, athletic performance and every day life activities are improved, and as a result, more fat is burned! If one moves more without pain, they end up being more active, burning more calories throughout the day, and losing weight faster.

To sum up, flexibility and mobility will help with kettlebell lifting for men and women over 40, as well as in every day life. As a result of these improvements, one can burn more calories and lose fat faster as well.

Check out the program at the link below for a daily 8-15 minute stretch routine for kettlebell lifters over 40:

-> 🧘Daily 8-15 min stretch routine for kettlebell lifters over 40🤸

-Forest and the team at KettlebellBasics.net

How to Avoid Kettlebell Low Back Pain – 3 Tips

**HEADS UP – Interested in KB Fit Over 40 – Personalized Coaching? Just a couple of spots remain at the time of this writing! – details and submit your interest form here -> http://bit.ly/kbfitover40forest

If you are otherwise healthy, lower back pain is NOT something you should be experiencing when training with kettlebells.

Here are three common KB training mistakes that could be a cause, and how to fix them:

1 – Swinging the KB too close to the ground

Many people swing the Kettlebell too low to the ground as it comes down.

This makes the move much harder and less efficient … and it is also potentially dangerous.

Instead, make sure that the handle of the KB stays above your your knee level as it comes down. This will give you the best leverage and keep the pressure off of your back.

2 – Using sloppy form to pick up the Kettlebell

As people get set to swing the ‘bell, a SUPER common mistake is that they simply use sloppy form.

People will round their back and give zero thought to engaging the core muscles.
This is a BIG no-no, and very dangerous.

It puts your back in a poor starting position, and it also sets you up for bad technique during the exercise.

Make sure that your back is flat and your abs are engaged when you pick up the KB and get it set for your first rep of a set.

3 – Overextending at the top of the movement

It can be easy to let your hips go too far at the top of a KB swing

This is hard on the back, and also you lose power when you do it.
Instead, think about finishing the exercise in a “standing plank” position.

At the finish of the exercise, your knees, hips, shoulders and head should all form a perfectly straight line.


Kettlebells swings are a fantastic tool for rapid fat loss, and sending your conditioning levels through the roof.

But make any of the mistakes outlined in today’s article when you do them, and you put yourself at risk for lower back pain.

Stick to the recommendations to improve your form, and you will be on your way to SAFE rapid fat loss with Kettlebell swings!

– Forest and the team at KettlebellBasics.net

3 Tips to Properly Rack a Kettlebell

One of the most overlooked techniques of training with KBs is how to properly rack a kettlebell.

The rack is where the KB ends up after a clean. It’s the start of overhead pressing, various kettlebell squatting variations, and more.

Check out the three simple tips to get it right!


3 Tips to Properly Rack a Kettlebell


Common mistake is to hold the KB with a bent wrist.

It’s weaker and puts added stress.

Keep it straight.


Your hand should be below chin level.

You should also be able to touch your thumb to your collar bone.


The forearm should be straight up and down when the KB is racked.

If I’m going to press the KB or whatever else, this gives me the best leverage and strength to be able to do that.


If you are looking for more help in learning how to use kettlebells safely and effectively, I have a unique opportunity for you this week: it’s called “KB Fit Over 40”.

Click the link below, fill out the interest form, and I’ll get back to you ASAP:

-> http://bit.ly/kbfitover40forest

Look forward to hearing from you! –

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist

“Kettlebell Hacks” [new video course, free this week]

Our new “Kettlebell Hacks” video course is LIVE, and it’s 100% free this week at the link below:

-> “Kettlebell Hacks” [new video course, free this week]

This is a short (but POWERFUL!) home-study course where you’ll discover three specific drills you can use to rapidly master the swing, clean, and snatch.

Inside, you’ll learn:

1 – The “Towel Swing” – Use this technique to fix one of the MOST common kettlebell swing mistakes, instantly

2 – The “Arm Pin” – Avoid smashing your arm and bruising your wrists with this sneaky trick

3 – Best of all, you’ll learn a simple four-exercise progression you can use to finally master the kettlebell snatch

Click the link and enter your best email below for instant access – it’s free:

-> “Kettlebell Hacks” [new video course, free this week]

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist

KB Workouts for People Over 40 (video)

My “KB Fit Over 40” program could be a PERFECT fit if you are looking to add some structure around your workouts and nutrition, keep stress levels down, and get in shape without getting injured.

Click the link below, fill out the interest form, and I’ll get back to you ASAP:

-> http://bit.ly/kbfitover40forest

Look forward to hearing from you! –

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist

Bodyweight-Only Metabolic Cardio Workout (for your kettlebell “off-days”)

“Metabolic Cardio” is a concept from the Metabolic Stacks program we’ve been talking about for the last couple of days. It’s the PERFECT activity for days between your kettlebell workouts.

Metabolic Cardio is something you can do on the days in between your workouts. It’s simple, easy to do, and is highly recommended for the following reasons:

— Increased activity level (more calories and fat burned)
— Decreased appetite
— Encourages blood flow to help with recovery between your main workouts

Here is a sample of what one of these sessions looks like:


Bodyweight “Metabolic Cardio” Workout

*Full exercise breakdowns with video demos can be found HERE

Do the following circuit up to 4 times, resting as shown. However, rest more if needed based on your fitness level. For example, 15 secs of work followed by 15 secs of rest.

— Skater Hops (20 secs), rest 10 secs
— T Push-ups or Kneeling Push-ups (20 secs), rest 10 secs
— Jumping Jacks or Modified Jumping Jacks (20 secs), rest 10 secs
— Plank (20 secs), rest 10 secs


Brisk, but Comfortable Activity for 20 minutes (Walking, Biking, Elliptical, etc.)


Now the full Metabolic Stacks program features a blend of Metabolic Resistance Training, Metabolic Conditioning, and a Metabolic Finisher, for safe and effective “stack” workouts. There are joint-friendly, beginner, and ZERO-equipment options built in. And you only need about 30 minutes, 3 times a week to get great results! Check out the full “Metabolic Stacks” program here:

-> Metabolic Stacks

…and here’s your continued success!

-Forest and the Team @ KettlebellBasics.net

New Video: Kettlebell Clean and Press Technique, Part 2 – the Drop

Got a new video for you to check out in our kettlebell clean and press technique series!

In part one of this series, we talked about the importance of proper grip when performing a kettlebell clean and press. We review this at the beginning of today’s video.

What’s called “the drop” is the main portion of the kettlebell clean and press exercise that we cover in today’s training segment. You’ll learn how to quickly and easily master this portion of the exercise. I also cover some common mistakes that people make, and some simple drills to address them.

If you liked this video, you can get a full week my “300” KB Challenge program for free at https://bit.ly/300kbchallengesample

Here is to your continued kettlebell training success!-

-Forest Vance, Master of Science in Human Movement, Kettlebell Expert, Over 40 Training Specialist, KettlebellBasics.net

“300” – 28 Day KB Challenge – BENCHMARK WORKOUT

“300” – 28 Day KB Challenge – BENCHMARK WORKOUT

Our 28-day 300 KB Challenge 2.0 officially starts today! Thought you might be interested to get a sample of one of the workouts:

“300” – 28 Day KB Challenge – BENCHMARK WORKOUT

Note: Be sure to record the weight used for each move and the total time it takes you to complete this benchmark workout with proper form. You will retest at the end of this 4-week challenge.  

1 – KB Snatch to Rack Squat – 10 each side (Women:12k+,Men: 20k+)

2 – Push-ups – 20

3 – Rear Lunge to 1-arm Press – 10 each side (Women:12k+,Men: 20k+)

4 – Half Burpee to Gorilla Row – 10 each side (Women:16k+,Men: 24k+)

5 – KB Plank Drag – 10 each side (Women:12k+,Men: 20k+)

Complete 5 rounds


Info on the 300 KB Challenge 2.0 and sign up at the link below:

-> 300 KB Challenge 2.0

The program is designed to help you build that functional, lean, athletic, “Spartan” body – with just a couple of kettlebells and 3-4, 20-30 minute workouts per week.

One thing that makes this program unique is that you’ll have a group that you are going through the Challenge with so that you have accountability, support, and motivation to succeed.

I give you a free bonus bodyweight training program (No Gym? No Excuse!) when you sign up, so that you can do the Challenge even if you don’t have access to kettlebells!… and I also give you a free copy of my Athletic GAINZ diet plan, because we know that workouts to change your body composition and overall fitness HAVE to be accompanied by proper nutrition for the best results.

However, we officially start the Challenge today, so if you want to join us, you’ll want to sign up ASAP so that you can get the workouts and start planning for maximum success! 

-> 300 KB Challenge 2.0 – starts Monday, March 15th!

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Specialist

“Circuit City” – 15 min KB/BW Burner

Got POWERFUL fat-burning kettlebell workout for you to try today.

This is a workout from my No Gym? No Excuse! program, available FREE for a limited time when you sign up for the 28-day “300” KB Challenge at this link -> https://bit.ly/3l8ESa8

“Circuit City” – 15 min KB/BW Burner

Perform each exercise for 40 seconds of work. Rest 20
seconds between exercises. Rest 40-60 seconds between rounds. Complete
3 rounds:

1 – BW Sumo Squat OR add a KB in goblet position to up intensity (recommended weight: Women:12k/16k+, Men: 20k/24k)
2 – Pike Pushup OR 1-arm KB Press – Switch sides at halfway (recommended weight:8k
women / 16k men)
3 -1-arm KB Swing (16k women / 24k men) OR Single leg touchdown
(switching half-way on either)
4 -Negative Pullups OR Isometric inverted row
5 – Slow Mountain Climber


I just added my No Gym? No Excuse! 2.0 program as a free bonus for when you sign up for the upcoming “300” 28-day KB Challenge -> https://bit.ly/3l8ESa8

Now, you’ll have the full kettlebell workouts you need to build a lean, functional, athletic physique… PLUS a full minimal/zero-equipment program to go with it! Learn more and get instant access here -> https://bit.ly/3l8ESa8

Cheers to your continued kettlebell success! –

-Forest Vance, Master of Science in Human Movement, Kettlebell Expert and Over 40 Training Specialist

New Video: 9 Minute Kettlebell Rack Carry – Push Up – Sprint Finisher

Got a new video up for you to check out!

This is a kettlebell rack carry + push up + sprint “finisher” that you can add to the end of your workout to burn some extra fat and kick your metabolism into overdrive.

Watch the video HERE, give the sequence a try, let me know what you think.

And don’t forget to sign up for our upcoming 28-day “300” KB Challenge for men and women over 40 at the link below. We start this coming Monday, March 15!

-> “300” KB Challenge for Men and Women Over 40

-Forest and the Team at KettlebellBasics.net