0 to 20 Pull-Ups – Complete Program Access (+ biggest mistakes to avoid)

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If you want to build serious pulling strength, there’s one benchmark that never lies: pull-ups.

That’s exactly why I created Operation Pull-Up — a complete program designed to take you from wherever you’re starting (zero, five, or anything in between) all the way up to 20 strict pull-ups.

How Operation Pull-Up Works

Operation Pull-Up runs in a 28-day challenge format, but it’s built in phases:

— Phase 1

— Phase 2

— Phase 3

— Etc.

You move through the phases at your own pace. Everyone progresses differently depending on their starting point, bodyweight, strength level, and recovery. Some people move faster, some slower — but the structure keeps pushing you forward until you hit 20.

The Two Biggest Pull-Up Mistakes I See

Before I tell you how to get the most out of this program, let’s talk about the mistakes that keep most people stuck.

Mistake #1: Only Doing Pull-Ups Once Per Week

This does not work.

Pull-ups respond best to frequency. You should think of pull-ups more like a skill than a body-part workout.

In Operation Pull-Up, you train pull-ups three times per week. Sessions are short — often just 10–15 minutes — but that consistent exposure is what drives progress.

Mistake #2: Going to Failure Every Session

Grinding every set to failure is a fast way to stall progress and irritate your elbows.

Again, this is skill-based strength. Most of your work should feel challenging but repeatable, not soul-crushing.

You’ll perform multiple sub-maximal sets throughout the week. Some weeks you’ll add two or three reps to your max. Other weeks you might only add one — or even hold steady.

What Happens If You Stick With It

If you follow the plan and respect the process, your pull-ups will go up.

You’ll build real pulling strength, improve technique, and develop the kind of back strength that carries over to everything else you do.

Get the Full Plan (Free Right Now)

Right now, Operation Pull-Up is included for free as part of Bodyweight Beast 2.0.

When you grab it, you also get:

— Bodyweight Beast 2.0 (full bodyweight training plan)

— Bodyweight Phase 1.0

— the 14-Day Steel Mace Challenge (a unique, athletic training style)

— My Core Kettlebell Challenge eBook

Even if you already own one of these, the rest easily makes this worth it.

This promotion is ending soon — so if pull-ups are something you want to finally master, now’s the time:

-> GO HERE NOW

Check it out and get started!

-Forest

12-min Mace + KB + BW Finisher

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Here’s a simple way to incorporate steel mace into your training beyond warm-ups and main lifts: use it as a finisher.

I like finishers because they let you hit grip, core, rotation, and conditioning without wrecking people’s joints or recovery.

Steel Mace + Kettlebell + Bodyweight Finisher

Total time: ~12 minutes
Format: EMOM (Every Minute on the Minute)

Set a timer to beep every minute. You’ll complete the work, then rest for whatever time remains in that minute.

Minute 1

• 20 kettlebell swings

Minute 2

• 5 steel Mace uppercut lunges (per side)

Minute 3

• 5 double burpees (That’s a burpee with two push-ups at the bottom — step or jump back based on comfort)

Repeat this 3-minute sequence for 4 total rounds.

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This finisher works especially well at the end of strength days because:

  • Swings reinforce hip power without heavy loading
  • Steel Mace uppercut lunges challenge core stability, shoulders, and balance
  • Burpees drive conditioning and mental toughness

If you’re new to steel mace or kettlebell work, don’t worry — I walk through this movement (and dozens of other foundational drills) inside my free 14-day challenge, where I break down setup, coaching cues, and common mistakes. Check it out below:

→ Bodyweight Beast 2.0 + Free 14-Day Steel Mace Challenge

One quick note since people have asked:

Right now, the Steel Mace Challenge is only available as a bonus when you pick up Bodyweight Strong. There’s no standalone option at the moment.

Will it be available on its own in the future? Possibly — but when it is, it’ll likely be priced about the same as Bodyweight Strong itself.

If you want steel mace training now, grabbing it as a bonus is the best deal you’ll see.

Train hard, and move well!

— Forest

Try This: 20-Minute Steel Mace Workout

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If you’ve been curious what Steel Mace Vinyasa training actually feels like, here’s a quick taste.

This is the 20-minute strength + conditioning block from one of the classes in the 14-Day Steel Mace Vinyasa Challenge.

(Full sessions also include smart warm-ups, flows, and cooldowns — but I wanted to keep this short and simple.)

Why this works so well:

  • Builds real strength without heavy loading
  • Lights up your core, grip, and shoulders
  • Improves balance and coordination
  • Feels powerful, athletic, and honestly… just fun
  • You finish feeling better than when you started

Here’s the 20-minute steel mace block:

20-Minute Steel Mace Strength Block

Format: 60 sec work / 30 sec rest
Run one learning round, then work sets

  1. Standing Cat–Cow (Single-Leg)
    Two-hand guard position. Pull mace behind head, crunch forward with a knee lift.
    → 60 sec (30 per side)
  2. Ballistic Squats
    Over-under grip. Squat, pull mace in, switch grip at the top.
    → 60 sec
  3. Warrior III RDL
    Single-leg hinge, mace stays close to the body.
    → 60 sec (30 per side – kickstand or full balance)
  4. Uppercut Lunge
    Step back and punch the mace up across the body.
    → 60 sec (30 per side)
  5. Four-Corner Balance
    Balance on one foot. Quarter squat and tap: front, side, back, curtsy.
    → 60 sec (30 per side)

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That’s it.

Rotational strength.
Core stability.
Grip and shoulder work.
All in about 20 minutes.

If this looks like your kind of training, the full video classes (with warm-ups, flows, and cooldowns) are included inside the free 14-Day Steel Mace Vinyasa Challenge — available right now as part of Stormproof Strength.

You can check it out here:

→ Bodyweight Beast 2.0 + Free 14-Day Steel Mace Challenge

– Forest

21-min “Basement Bodyweight Beast” workout

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We had a pretty big storm roll through Kansas City over the weekend.

On Saturday I wanted to run up to the studio and get my workout in… but yeah, that wasn’t happening.

So instead, I went downstairs, cleared a little space in the basement, and cranked out a Bodyweight Beast workout.

And honestly? It was awesome.

One of the things I love about bodyweight training is that if you actually know how to structure it right, you can get an insanely good workout anywhere—no gym, no equipment, no excuses.

That’s exactly what I do inside my Bodyweight Beast 2.0 program, which I just recently updated and put on sale as part of my Stormproof Strength event.

It’s my newest bodyweight course, and it’s built around full-body workouts that hit strength, conditioning, cardio, and core… without leaving you totally wrecked afterward.

You finish feeling strong and energized, not crushed. Huge win.

Here’s an example workout from Bodyweight Beast 2.0 that I actually ran this weekend:

Part 1 – 4 rounds, as fast as possible

  1. Rows – 10–15 reps
    You can do these under a table, with a TRX, or using a towel looped around a door frame (I show you all the options in the course).
  2. Walking lunges – 8 reps per leg
    Bodyweight or add load with a kettlebell, sandbag, backpack, whatever you’ve got.
  3. Spider push-ups – 5–8 reps per side
    I break these down step-by-step in the course.
  4. Glute bridge or hip thrust – 15–20 reps
    I show variations using bands, blocks, or added weight to really hit your posterior chain.

Part 2 – Core finisher
3 rounds of:
30 seconds work / 15 seconds rest

• Hollow body hold (multiple versions shown)
• Jumping jacks or high knees
• V-ups or tuck-ups (progressions included)
• Superman hold

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That’s total-body strength, conditioning, and core in about 20–22 minutes, depending on your pace.

If you want workouts like this that you can do anywhere—basement, garage, hotel room, backyard—check out Bodyweight Beast 2.0 below.

It’s my newest and most complete bodyweight program, and it’s on sale right now as part of the Stormproof Strength event.

-> Grab Bodyweight Beast 2.0 here

Stay warm,
Train anyway,
Forest

PS – Years ago, on my honeymoon (this was like 18 years ago), my wife and I were staying in Kauai, Hawaii—kind of in the middle of nowhere. No gym anywhere nearby.

I remember thinking, “What the hell am I supposed to do for workouts?”

I could do push-ups and sit-ups… but that was about it. I didn’t have the skills or the structure I have now around bodyweight training, calisthenics, yoga, mobility—none of it.

Fast forward to now, and I can build a legit, full-body, muscle-building, fat-burning workout in my basement with zero equipment.

If you want workouts like this that you can do anywhere—basement, garage, hotel room, backyard—check out Bodyweight Beast 2.0 below.

It’s my newest and most complete bodyweight program, and it’s on sale right now as part of the Stormproof Strength event.

-> Grab Bodyweight Beast 2.0 here

my A.M. Knee “Pre-Rehab” Routine (sequence inside)

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I was just putting the final touches on the video training for the 28-Day 8-Minute Knee Fix Challenge. (It kicks off this Monday!)

This is one of those challenges I honestly kind of also built for myself 🙂

I’ve had knee surgeries. I did all the physical therapy. There’s nothing “clinically wrong” with my knee anymore.

But the issue is… it still hurts sometimes!

What I’ve found is that when I stay consistent with a short, very specific rehab-style routine, my knee feels way better and stays way more stable.

For example, here’s a simple 8-minute routine from the program (videos included; and you actually get a new sequence, six days per week in the full challenge):

Minute 1 – Quad Sets + Straight Leg Raises
Minute 2 – Glute Bridges (slow squeeze at the top)
Minute 3 – Terminal Knee Extensions (banded)
Minute 4 – Hamstring Sliders or Eccentric Hamstring Curls
Minute 5 – Tibialis Raises (shin muscle work most people never train)
Minute 6 – Standing Calf Raises (slow tempo)
Minute 7 – Supported Split Squats or Step-Back Lunges (pain-free range)
Minute 8 – Ankle Mobility Rocks + Deep Squat Pry

If I do something like that first thing in the morning, every day, it makes a big difference.

It helps:

  • strengthen my hips
  • activate the right quad stability muscles
  • build hamstring support
  • strengthen calves and ankles
  • keep my knees mobile
  • improve knee tracking

I still train hard. I lift. I do kettlebells. I do yoga. I move most days.

But if I skip this specific stuff for a while, my knee flares up.

So I started this challenge again for myself — and I figured I might as well invite you to do it with me.

It’s only $15.

And honestly… what do you really have to lose?

Hope you’ll join me.

GO HERE NOW.

— Forest

5-Minute KB Knee Prep / Joint Health Flow

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If your knees are stiff, achy, or just don’t feel right anymore, your whole body pays the price.

This is because knee pain, nagging joint issues, and training setbacks often don’t start where they hurt… they start with poor knee mechanics and weak, under-supported joints.

The knees sit right between your hips and ankles. And when they lose mobility, strength, or stability, everything above and below them starts compensating.

It might show up as pain during squats or lunges, discomfort going up or down stairs, or that annoying ache that flares up after workouts.

That’s exactly why I created the 8-Minute Knee Fix — a 28-day program for people 40+ to start rebuilding knee health, fast.

You’ll get short, follow-along routines to reduce pain, build strength, and improve joint resilience — in just 8–10 minutes a day.

-> Click here to check it out

5-Minute Knee Prep / Joint Health Flow

Try this before your next workout to warm up your knees, improve blood flow, and activate the right muscles:

Quad Sets – 15–20 reps per side, squeeze hard at the top
Terminal Knee Extensions (banded or cable) – 12–15 reps per side
Step-Back Lunges – 6–8 reps per side, slow and controlled
Tibialis Raises (wall or bodyweight) – 15–20 reps
Glute Bridges – 10–12 reps, squeeze at the top

Just 5 minutes sets the tone for smoother movement and safer training.

-> Get the full program here

– Forest Vance
MS Human Movement | RKC | RYT-200
ForestVanceTraining.com | KettlebellBasics.net

23-min Strength Interval KB Workout for Over 50s

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*This post is made possible by Lifetime Kettlebell Fitness 2.0 for People Over 50 – Click Here for the Full Program

Designed specifically for individuals 50+, today’s 23-Min “Strength Interval” KB Workout combines kettlebell exercises and interval training to help you build strength, improve cardiovascular fitness, and boost your metabolism!

23 Min Strength Interval KB Workout for Over 50s

PART 1 – Set a timer for 1 minute. At the start of each minute, do the set number of reps. Rest for the rest of the minute. Do this 3 times:

— Single / Double KB Press x 8

— Single / Double KB Front Squat x 8

— Horn grab / Double KB Clean x 10

— Single Arm KB Row x 12 per side

— Total Body Extension x 20

PART 2 – Do as many rounds as you can of these exercises in 8 minutes:

— Friendly Burpee – 5

— Bodyweight / KB Walking Lunge w/ Balance – 8 per leg

— Plank – :30 hold

— Skater hops – 10 per side

This post is made possible by Lifetime Kettlebell Fitness 2.0 for People Over 50 – Click Here for the Full Program

— Forest and the FVT Team – ForestVanceTraining.com – KettlebellBasics.net

18-Minute Workout with One Kettlebell for People 50 Years Old and Above

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Calling all people 50 or older who love working out with kettlebells!

This workout will make you stronger, give you more energy, help you feel good about yourself, and keep you healthy for a long time.

Plus, you’ll look great even without your shirt on!

Here’s your 18-minute workout using just one kettlebell, perfect for people aged 50 and above.

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18-Minute Workout with One Kettlebell for People 50 Years Old and Above

Do 3 rounds. Work for 30 seconds, rest for 15 seconds, then rest for 60 seconds between rounds:

(Tier 1 – For Beginners)

– Kettlebell “Goat Bag” Swing –> 2 Hand KB Swing (suggested weight 16k for women – 24k for men)

– Plank Step-Out

– Bodyweight Squats

– Kettlebell Figure 8 to Hold (suggested weight 8-12k for women – 16-20k for men)

– Step-Back Squat Thrust

(Tier 2 – For Intermediate and Advanced)

– 2 Hand KB Swing –> 1-Arm KB Swing (suggested weight 8-12k for women – 16-20k for men)

– Plank Jacks

– KB Goblet Squats

– Kettlebell Figure 8 to Hold (suggested weight 8-12k for women – 16-20k for men)

– Squat Thrust -> Burpee

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Kettlebell Training Plan for Over-50s (final run)

I’ve put together a special kettlebell plan that’s specifically designed for folks over 50.

You can check it out here:

-> kettlebell training plan for over-50s​

What’s great about this offer is that when you grab my Over 50 Kettlebell Revolution program, you’ll also get Lifetime Kettlebell Fitness and the 28-Day Kettlebell Body Revival—both completely FREE.

…but this is the final run I’ll be doing of this special “3-for-1” deal.

And the best part? You only need a couple of kettlebells and 20-30 minutes for just three workouts a week.

You can do it all from the comfort of your own home!

With these programs, you’ll be able to:

  • Build functional strength, so you can keep enjoying all the activities you love.
  • Take care of your joints and stay injury-free during your workouts.
  • Boost your cardio endurance, which comes in handy for everyday life.
  • Improve your balance, reducing the risk of unexpected falls.
  • Enhance your bone health and prevent osteoporosis by increasing bone density.

I’ve got more details over here:

-> kettlebell training plan for over-50s​

Feel free to take a look and see if it resonates with you.

And, of course, if you have any questions, reply to this email and I’ll do my best to help!

-Forest Vance, MS – Kettlebell Specialist – Over-50 Expert – ForestVanceTraining.com – KettlebellBasics.net

8-Min Pain-Free KB Shoulder Warm-Up

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Quick heads up — this is the last email I’m going to send about my 8-Minute Shoulder Fix being on sale.

Right now, when you grab it, you also get my Tactical 10-20-30 Kettlebell Plan included. It’s a solid deal, and if shoulder pain has been limiting your training, it’s worth a look.

You can check it out here:

-> 8-minute Shoulder Fix (last call)

A little background, in case you don’t know my story.

I played football for almost 15 years — high school, college, and a short run in the pros. I was a three-time All-American offensive lineman at UC Davis (a Division I FCS), and I had short stints in the pros with both Green Bay and Kansas City.

..and my shoulders got absolutely wrecked in the process 😉

Years of contact, years of heavy lifting, years of just “pushing through it”… like a lot of guys, I figured pain was just part of the deal.

But here’s what I eventually learned the hard way:

Taking care of your shoulders helps you both reduce pain, AND perform better!

— Stronger presses.
— Cleaner Turkish get-ups.
— More confidence under the bell instead of that searing “uh oh” feeling every time you go overhead.

Here’s a simple 8-minute kettlebell shoulder warm-up from my Shoulder Fix program you can try before your next workout:

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8-min “Pain-Free” Shoulder Warm Up (from 8-minute Shoulder Fix)

– Arm circles + controlled shoulder CARs
1 set of 6–8 slow reps each direction per arm

– Light kettlebell halos
1–2 sets of 8–10 reps each direction

– Kettlebell arm bars
1 set of 3–5 slow reps per side, or 30–45 seconds per side

– Tall-kneeling or half-kneeling kettlebell presses
1–2 sets of 5–8 controlled reps per side with a light bell

– Turkish get-up reps or partials
1–2 slow reps per side

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Nothing fancy — just the right mix of mobility, stability, and activation.

Do this before your next kettlebell session — especially if you deal with tight or cranky shoulders — and you’ll feel the difference almost immediately.

And when you do it consistently, as we do in the 28-day Shoulder Fix, that’s when things really change.
You could experience Less pain over time, better performance, and more confidence doing things like training hard without breaking down.

If this kind of work resonates with you, this is your window.

This is the last reminder about the discount, and the last chance to grab it with the Tactical 10-20-30 Kettlebell Plan included.

-> Grab it here while it’s still available

— Forest

30-sec Shoulder Pain Test (pic inside)

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Flexible, mobile shoulders are one of the biggest keys to long-term performance and staying pain-free.

And yet, most people don’t realize they have a shoulder problem until it manifests as pain, clicking, weakness, or loss of strength in presses and pull-ups.

Today, I want to give you a quick-and-dirty shoulder flexibility test you can try right now.

This won’t tell you everything about your shoulders—but it’s an excellent starting point.

It takes less than 30 seconds and gives you real insight into how your shoulders are doing.

Here’s the test.

1 – Raise one arm overhead and reach down your back.
2 – At the same time, bring the other arm up behind your back.
3 – Try to touch your fingertips together.

Now, here’s how to score it:

— Excellent: Your fingers overlap
— Good: Your fingertips touch
— Average: Your fingertips are less than 2 inches apart
— Poor: Your fingertips are more than 2 inches apart

What your result means:

— If the top arm felt tight, that usually points to limited shoulder flexion and tight triceps.

— If the bottom arm felt tight, that often indicates restricted shoulder extension and internal rotation.

If either arm was tight, you’re more likely to experience:

– Shoulder discomfort or instability during training
– Limited range of motion in presses or pull-ups
– Rotator cuff irritation
– Shoulder pain or impingement over time

What to do next:

If you scored excellent, great work.
Just remember—this test doesn’t evaluate strength or stability, which are just as important for truly bulletproof shoulders.

Those are things I specifically address in my daily shoulder routine.

If you scored average or poor—and you’re not actively working on this—now is the perfect time to start.

That’s exactly why I created my newest program:

-> The 8-Minute Shoulder Fix

It’s a 28-day plan built for people who want to:
– Relieve shoulder pain
– Restore mobility
– Train hard without limitations

It takes 8 minutes or less per day.
No fancy equipment required.
Includes follow-along videos and PDFs.

And this week, it’s on sale.

When you grab it, you’ll also get my 10–20–30 Tactical Kettlebell Program completely free as a bonus.

If you took the test and want a simple, proven way to improve your score, reduce pain, and protect your shoulders long-term, click here to check it out.

Talk to you soon,
— Forest