The “American” Kettlebell Swing: 3 Reasons to Avoid It

The “American” kettlebell swing has become a popular exercise among Crossfitters and other fitness enthusiasts. However, this version of the swing is actually quite different from the traditional Russian version, and it can actually be quite dangerous. 

Here are three reasons to avoid the American kettlebell swing:

1 – The American kettlebell swing involves swinging the kettlebell all the way overhead, which can place unnecessary stress on the shoulders.

2 – The American kettlebell swing also tends to be quite jerky and uncontrolled, which can lead to injuries.

3 – The American kettlebell swing may target the arms and shoulders more than the legs and hips, and this can actually detract from the effectiveness of the exercise. The point of kettlebell swings is to work specific muscle groups, and by focusing on the wrong areas, you won’t get the full benefits, and you may even be more likely to get injured.

The Russian swing is the way to go if you want to avoid American kettlebell swings. It’s more controlled, which makes it safer. It’s easier on the shoulders. And you’ll target the intended muscle groups better in the legs and hips.

Check out the video tutorials in the 28-day Drop-a-Size KB Challenge (we’re extending registration by one extra day!) for more instruction on how to perform the Russian swing correctly:

-> Russian Kettlebell Video Tutorials (inside the 28-day Drop-a-Size Challenge)

The American kettlebell swing is a movement that should be avoided. I hope this article has helped to educate you on the reasons why. Please to the Russian version of the kettlebell swing instead, and have a great workout today!

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

10-minute Beginner Kettlebell Workout

Working out at home can be hard to get motivated for, especially if you don’t have equipment or don’t know where to start. Kettlebells are a great way to get a full-body workout in a short amount of time. And the best part is, you don’t need a lot of space or fancy equipment – just a kettlebell!

If you’re new to kettlebells, this beginner kettlebell workout is for you. This 10-minute workout will give you a taste of what kettlebells can do for your fitness:

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If you liked this workout, I want to invite you to join me for my upcoming 28-day KB Drop-a-Size Challenge 2.0 at the link below:

-> KB 28-day Drop-a-Size Challenge 2.0

This is your last reminder, because we officially start today, Monday, August 29th!

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10-minute Beginner Kettlebell Workout

Set your timer to go off every 60 seconds. Do as many reps as you can of the first exercise in the first 60 second interval. Without resting, move directly to doing as many reps as you can of the second exercise in the second 60 second interval. Repeat for exercises three, four, and five, then go back to the top and repeat one more time for a total of two rounds:

1 – two hand KB swing
2 – one arm KB press (30 seconds per side)
3 – KB goblet squat
4 – single arm KB row (30 seconds per side)
5 – run in place

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If you liked this workout, I want to invite you to join me for my upcoming 28-day KB Drop-a-Size Challenge 2.0 at the link below:

-> KB 28-day Drop-a-Size Challenge 2.0

This is your last reminder, because we officially start today, Monday, August 29th!

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

3 Tips to Improve the Kettlebell Figure 8 to Hold

Sign up for the 28-day Drop a Size Challenge – Starts Monday, August 29th -> 28-day Drop a Size Challenge

The kettlebell figure 8 to hold is a great exercise for the core, the grip, and the whole body! However, a lot of people get it wrong. Here are three tips to help you improve:

1 – Engage Your Core

Keep your core muscles tight, and don’t let your body twist as you do the move.

2 – Pass the Kettlebell Between the Legs

Sometimes people pass the kettlebell outside the legs to start the move. Don’t do this. Instead, pass the kettlebell between the knees, around the back of the body, and back up to the hold position.

3 – Pass the Kettlebell Off Correctly

When you pass the kettlebell from one hand to the other, you want one hand on one side of the horn of the KB, and the other hand on the other side of the KB. This makes for a much smoother transition.

There you have three tips to help you improve your kettlebell figure 8 to hold.

Sign up for the 28-day Drop a Size Challenge – Starts Monday, August 29th -> 28-day Drop a Size Challenge

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

The 540 Calorie Kettlebell Drop-a-Size Workout

I’m excited to share a workout from my new Kettlebell Drop-a-Size series! These workouts are designed to help you lose weight, tone up, and burn up to 1000 calories in a single workout. We start at around 500-700 calories burned in each workout during the first week, and work our way up to 1000 calories+ by the end of the Challenge. This workout is a sample from week one. Check it out, then give it a try:

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The 540 Calorie Kettlebell Drop-a-Size Workout

(Calorie burn estimate is based on this study where participants burned about 20 calories per minute – results may vary: Schnettler, C. ACE FitnessMatters, January/February 2010; vol 16: pp pp 6-10.)_

Do 3 rounds for time:

– 30 KB swings
– 30 Push Ups
– 30 Alternating Reverse KB Lunges (15 / side)
– 30 One Arm KB Rows (15 / side)
– :45 plank hold
– 30 Squat Jumps
– 30 Sit-Outs (15 / side)
– 30 High Knees (30 / side)

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If you liked this Kettlebell Drop-a-Size Workout, you’ll love the full 28-day Kettlebell Drop-a-Size Challenge. You’ll get the workouts, the nutrition plan, and the personal support you need to drop up to a full clothes size over the next 28 days. Click here to sign up now, and hurry! We start Monday, August 29th:

-> 28-day Drop-a-Size Kettlebell Challenge

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

KB 28-day Drop-a-Size Challenge 2.0 is LIVE

If you are a fan of kettlebells and are over the age of 40, this is for you:

-> KB 28-day Drop-a-Size Challenge 2.0 is LIVE

If you would like to discover how to:

  • Lose up to one full clothes size in 28 days
  • Do it using three or four, 20-30 minute KB workouts per week
  • Adjust your kettlebell workouts so that they work for any age and / or fitness level
  • Look forward to every fun, interesting, dynamic training session that you complete
  • Challenge your body AND take it easy on your joints, all at the same time
  • Learn how to burn up to 1000 calories in a single workout

Sign up to join us for the 28-day KB Drop-a-Size Challenge 2.0 at the link below:

-> KB 28-day Drop-a-Size Challenge 2.0 is LIVE

Hurry! We start Monday, August 29th.

-Forest and the Team at KettlebellBasics.net

The Fantastic 640 Calorie Kettlebell Workout

Today, I’ll show you a fantastic 640 calorie kettlebell workout for those who want to get ripped without spending hours in the gym. 

It’s a high-intensity, full-body workout that can be done in under 30 minutes. And the best part? It only requires one piece of equipment – a kettlebell! 

However, there is one catch. This workout is not for the faint of heart. It is intense, and will leave you sweating and panting for breath. But, it is worth it. The results are amazing, and you will feel fantastic afterwards.

Give it a try – and if you like it, stay tuned – registration for my Kettlebell “Drop-a-Size” Challenge 2.0 opens later this week:

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Calorie burn estimate is based on this study where participants burned about 20 calories per minute. Results may vary:

Schnettler, C. ACE FitnessMatters, January/February 2010; vol 16: pp pp 6-10.

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The Fantastic 640 Calorie Kettlebell Workout

1 – Do as many reps as you can of the first exercise in 30 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

– H2H KB swing (15 secs per side)
– KB see-saw press

2 – Set your timer to go off every 60 seconds. Do the prescribed number of reps of exercise one starting at the beginning of the first 60 second interval. Your rest period is the time between when you are done and the next minute starts. Repeat for four rounds; non-stop for 12 minutes:

– Double KB floor press – 20
– Side plank lifts – 8 per side
– Skater hops – 15 per side

3 – Set your timer to go off every 60 seconds. Do the prescribed number of reps of exercise one starting at the beginning of the first 60 second interval. Your rest period is the time between when you are done and the next minute starts. Repeat for four rounds; non-stop for 12 minutes:

– Standing KB towel curl – 20

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“Wow – 640 calories in just one workout? That’s amazing! I’m definitely going to give this a try. And if I like it, I’ll definitely stay tuned for the challenge. Thanks for the great workout!”

– Forest and the FVT Team at KettlebellBasics.net

Slow-Twitch X-haustion (S-T-X) Protocol – Sample Workout

Did you know that you can gain strength and muscle, WITHOUT having to lift heavier weights?

The Slow-Twitch X-haustion (S-T-X) Protocol is a radical departure from the way you’ve probably been training… but that’s a good thing!

If you’re stuck at a plateau, you also need to switch it up to spark growth.

I recommend you check out the full program HERE, but I wanted to give you an idea of how it’s set up:

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Slow-Twitch X-haustion (S-T-X) Protocol

1 – Pick a weight with which you can get 20-25 reps, and go to failure.

2 – Rest 35 seconds.

3 – Add enough weight to limit your second set to around 8 reps, and go to failure.

4 – Rest 10 seconds.

5 – Using the same weight, go to failure one last time.

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Example workout, using kettlebell squats:

1 – Pick a weight with which you can get 20-25 reps – let’s say 24k / 53lbs for example’s sake!

2 – Crank out 22 reps

3 – Rest 35 seconds.

4 – Bop up to your 32k / 70lbs kettlebell for your second set

5 – Crank out 8 reps (those legs are BURNING now!!)

6 – Rest 10 seconds.

5 – Using 32k / 70lbs again, crank out another 5 or so reps to failure.

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You can see how this would really burn out those legs – but the key is that you also get a stimulus that will help you gain strength / muscle, by using the unique slow-twitch pre-exhaust technique so that you do NOT have to use mega poundages to do it.

There is much more science behind the methods, the creators of the program do a much better job breaking it down that I did, see all the details and pick up a copy of the program at the link below:

-> Gain strength and muscle, WITHOUT having to lift heavier weight

Here’s to making more injury-free GAINZ!

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Kettlebell Complex + Circuit Workout That Will Burn You To A Crisp

Are you looking for a workout that will burn you to a crisp? Then look no further than this kettlebell complex + circuit workout.

This workout is perfect for those who are looking for a challenge and are not afraid of a little (or a lot) of sweat!

BTW – is workout #13 from kettlebell boot camp workouts.

You’ll get 19 more like this in the main program, plus 20 more in the CORE Kettlebell Challenge that you get as a free bonus, plus dozens more ideas for warm ups, finishers, and more.

Get it now at the link below, the sale ends tomorrow:

-> KB Boot Camp Workouts – 2022 plus bonuses)

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What are you waiting for? Grab a kettlebell and get ready to sweat!

Kettlebell Complex + Circuit Workout That Will Burn You To A Crisp

WARM UP / PART 1 – Do two rounds of the circuit below, using light weights, resting minimally between exercises:

– 10 KB horn grab cleans
– 5 single arm KB bent rows per side w/ pause at top
– :30 plank hold

PART 2 – Get as many reps as you can of each move / sequence in one minute. Running clock, NO REST between moves, your rest is just the time it takes you to go from one exercise to the next. Rest for one minute between rounds, do three to five rounds total:

— KB complex: 3 KB press L/R – 4 rack squat squat L/R – 5 1 arm swing L/R; repeat
— Burpees (any style)
— Alternating KB reverse lunges
— Shuttle Sprint or Jump jacks

FINISHER / PART 3 – Get with a partner. BETWEEN THE TWO OF YOU, get through the sequence below as fast as you can. Also, stop at the top of each minute
and everyone completes 3 burpees!

— 50 KB squat to overhead press
— 100 box step ups
— 150 two hand kettlebell swings

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This is workout #13 from kettlebell boot camp workouts.

You’ll get 19 more like this in the main program, plus 20 more in the CORE Kettlebell Challenge that you get as a free bonus, plus dozens more ideas for warm ups, finishers, and more.

Get it now at the link below, the sale ends tomorrow:

-> KB Boot Camp Workouts – 2022 plus bonuses)

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

Kettlebell Boot Camp “Abs Finisher” Workout

Do you want to end your boot camp workout on a high note?

This kettlebell workout will really help you work on those ABS. It’s a high-intensity circuit that only takes about 10 minutes to complete. You can tack it on to the end of your regular workout (hence the name “finisher”), or you can even do it as a stand-alone workout, any time!

If you like this workout, I also know you’ll love the full Kettlebell Boot Camp Workouts program – check out the details and grab a copy at this link while it’s on sale this week:

-> Kettlebell Boot Camp Workouts = 62+ NEW Kettlebell Boot Camp Workouts to Eliminate Boredom and Deliver Shocking Results

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

Kettlebell Boot Camp “Chipper” Workout

When it comes to kettlebell workouts, there are a lot of options out there. You can do them for time, for reps, for weight, or for any number of other variables. In my new-and-updated-for-2022 Kettlebell Boot Camp Workouts course, I use all of these variables and more in your done-for-you, pre-written, copy-and-paste kettlebell workouts to be sure that your clients get amazing results doing them, have fun, and refer all their friends!

A chipper workout is a type of workout where you complete a large number of repetitions of several exercises, one after the other, with little to no rest in between.

Chipper workouts are typically quite challenging, but they can be a lot of fun too!

The perfect recipe for your kettlebell boot camp 🙂

Give this one a try, then be sure to pick up a copy of my new-and-updated-for-2022 Kettlebell Boot Camp Workouts course when it drops later this week:

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Kettlebell Boot Camp “Chipper” Workout

Do three rounds of:

  • 30 box step ups – share box with partner and alternate
  • 10 burpees, on the minute, every minute, for 3 minutes (30 total)
  • 10 goblet squats, on the minute, every minute, for 3 minutes (30 total) (recommend weight 12-16k W – 24k M)
  • See saw press – 2 sets of 15 (30 total)
  • Recline rows – 1 set of 30
  • Walking lunges – 1 set of 30 (15 per leg)
  • Hanging leg raise – 3 sets of 10, alternate with partner, you-go-I-go
  • 30 jumping jacks

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If you enjoyed this Kettlebell Boot Camp “Chipper” Workout, stay tuned! My new Kettlebell Boot Camp Workouts course, designed specifically for trainers, coaches, and hardcore KB fans, will be released later this week. You won’t want to miss it!

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)