Month: September 2022

3 Ways to Get Stronger Without Going Up in Kettlebell Weight

On By adminIn General, Tips and TricksLeave a comment

You might only have a few kettlebells to use. Or maybe you want to keep the weights lighter to be easier on your body. But you still want to get stronger! How can you do this? People usually think they need to add more weight to the kettlebell to increase strength and power. But the good news is that there are other ways to do this without adding more weight!

If you want to get stronger, you need to gradually increase stress on your body over time – this is called progressive overload. There are lots of ways to do this, not just by adding weight.

We use this concept in my new course, which is a kettlebell and bodyweight hybrid strength training course – it’s coming out this week, so stay tuned!

In the meantime, here are three ways to get stronger without increasing your kettlebell weight:

1 – Increase your reps

If you can perform more reps with the same weight, you’ll be working your muscles harder and increasing your strength.

2 – Add more sets to your routine

Instead of doing the same number of sets with a heavier weight, try adding one or two more sets with your current weight. This will help you build muscle and get stronger without having to go up in kettlebell weight.

3 – Do different and/or more challenging exercises

Another way to change things up is to focus on different and/or more challenging exercises. If you’re always doing swings, try adding in some cleans or snatches. Or if you’re used to doing goblet squats, try switching to single-leg squats. By strategically changing and progressing your exercises, you will force your body to adapt, and you can get stronger over time without having to add weight.

So there you have it – three ways to get stronger without having to go up in kettlebell weight. Give them a try and see how they work for you!

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

PS – Don’t forget – if you like the idea of getting stronger without having to go up in kettlebell weight, stay tuned! I have a NEW version of my Kettlebell / Bodyweight Hybrid Training course coming out later this week!

20 Minute Labor Day Kettlebell Challenge

On By adminIn Kettlebell WorkoutsLeave a comment

t is Labor Day in the United States.

The Department of Labor website says:

“Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.”

If you have the day off, you likely have some extra time to get in a workout. The workout below is what we’re doing at FVT this morning…

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20 Minute Labor Day Kettlebell Challenge

Do as many reps as possible of each exercise in 40 seconds. Rest for 20 seconds between moves. No rest between rounds. Do 4 rounds total:

– KB squat-to-press (switch hands each round)
– lying leg raises (beginner / no equipment) or hanging leg raises (advanced / if you have a pull up bar)
– two hand KB swings
– burpees (choose your version)
– 1 arm KB rows (beginner / KBs only) or pull ups (advanced / if you have a pull up bar)

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In conclusion, this 20 Minute Labor Day Kettlebell Challenge is a great way to get a quick, full body workout in on a holiday. Give it a try and let us know how you do! Also be sure to keep an eye out for a new version of my Kettlebell / Bodyweight Hybrid Strength Training course – it’s coming out later this week!

-Forest and the Team at KettlebellBasics.net

Why HIIT Is Actually Terrible For You (And What To Do Instead)

On By adminIn UncategorizedLeave a comment

High Intensity Interval Training, which involves doing fast-paced bursts of all-out cardio mixed with short rest intervals, is all the rage right now!

For SOME people, I think it’s totally fine.

It’s true that it can burn more calories in less time, and that it kicks your metabolism into high gear for the rest of the day.

For other people though – perhaps those already doing hard kettlebell workouts, and/or those who might be over the age of 40, and/or those who might have some injuries or nagging pains – it could actually be a terrible idea!

No matter what, I also think that most ALL people should include some lower-intensity, steady-state type work in their routine too.

When you do steady-state cardio instead, you can move and burn calories while also recovering at the same time. Steady-state cardio is also great for building your aerobic base. Bigger / more toned muscles look good, but your heart is arguably the most important muscle of them all… and training it with moderate and sustained intensity aerobic work is one of the best overall options for most people.

The problem is, it can be tough to get your steady state cardio! Running is tough on the joints. Maybe you don’t have a stationary bike at home. I have a great, low-impact solution:

Rucking.

Rucking is a great way to burn calories while being easier on your body than running. Plus, it’s a lot of fun!

If you’re looking for a rucking backpack, I have a great recommendation. This is the one I use. It can easily hold 20 or 30+ pounds, and it’s FREE (you just pay shipping). Check it out at the link below. It’s worked great for me for the last couple of years, and you can’t beat the price:

-> free Evatec rucksack

HIIT cardio is great, but you should also include some lower-intensity steady state cardio. Rucking is a great low-impact solution to add it in, and the free rucksack I linked above is highly recommended.

Here’s to your continued success!

-Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor KettlebellBasics.net

PS – Check out yesterday’s blog post HERE for more tips on how to get started with rucking!

How the KettleRuck Workout Became a Global Sensation

On By adminIn Kettlebell WorkoutsLeave a comment

“Who would have thought that a seemingly simple workout would take the world by storm?

KettleRuck is a full-body workout that uses a kettlebell, a rucksack, and your own body weight to give you a challenging workout.

The workout is simple but effective, and it can be done anywhere, making it appealing to people of all fitness levels!”

^^ This is what I hope they’ll be saying when my secret gets out!

You see, rucking is a fantastic way to get some cardio in without all the impact that comes with running. You can also use your kettlebell as weight in your ruck. If you’re looking to get in shape or lose some weight, I highly recommend giving rucking a try!

Here are a few tips to get you started:

1 – Ruck for 30 to 60 minutes continuously with a load of 10-50 lbs (a kettlebell works great for this)
2 – 30 lbs is a great sweet spot for most
3 – You can wear boots if you’re preparing for something specifically that will require it; running shoes are also fine
4 – March at a pace quicker than a stroll, with purpose
5 – Shoot to get your heart rate in the 60-70% of max heart rate range
6 – Not required, but if you can, pick a route with a few hills / un-even terrain
7 – Make sure your kettlebell is not going to slam into your back – wrap it in a towel before putting them in your ruck

If you have a sturdy backpack you think will work for this, you’re all set! If you are looking to purchase one, check out the EVATEC Tactical Backpack linked below first – it’s solid quality (I use it personally!), and for a limited time it’s FREE (you just pay shipping):

-> EVATEC Tactical Backpack – FREE (you pay shipping)

I look forward to hearing about how you’re doing YOUR part to make the KettleRuck workout a global sensation! 😉

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