3 Tips to Master the Kettlebell High Pull

The kettlebell high pull is an exercise that is often overlooked but is a great way to increase total body power, strength, and explosiveness. Here are three tips to help you master this movement:

1. Keep your shoulders down and back. This will help you maintain good posture and prevent any unnecessary stress on the shoulder joint.

2. Use your hips and glutes to propel the kettlebell upwards. This will help you generate more power and increase the effectiveness of the exercise.

3. Keep your core engaged throughout the entire movement. This will help you maintain stability and protect your spine.

The kettlebell high pull is a complex movement, but with a little practice, you can master it. This article provides three tips to help you improve your kettlebell high pull. To get even more out of your kettlebell workouts, specifically if you are over the age of 50, check out my new Lifetime KB Fitness program. It’s on sale this week at the link below:

-> Lifetime Kettlebell Fitness

– Forest Vance @ KettlebellBasics.net

The Top 3 Kettlebell Mistakes People Over 50 Make

Kettlebell training can be a great way for people over 50 to get in shape, but there are some mistakes that often get made in the early stages of starting out.

In today’s article, we’ll discuss three common kettlebell beginner mistakes so you can avoid them and start seeing results sooner.

Mistake #1 – Bad Form

First and foremost, always use proper form. This includes keeping your core engaged, maintaining a neutral spine, and avoiding excessive swinging.

Check out my Lifetime Kettlebell Fitness program for my full KB Basics Workshop videos where I deep dive into how to all of the basics kettlebell movements safely and effectively -> Lifetime KB Fitness + KB Basics Workshop videos with Forest

Mistake #2 – Going too heavy too soon

Secondly, don’t go too heavy too soon. Start with a weight that is challenging but manageable, and gradually increase the load as you get stronger.

I made this mistake when I started – I thought, I’m pretty strong, I’ll go right to the 53 pound kettlebell! I quickly learned that KBs are VERY different from other types of exercise, and it’s best to start lighter and build up from there so that you can avoid injury and get the best results.

Mistake #3 – Quantity over quality

Finally, focus on quality over quantity. Rather than trying to do as many reps as possible in a short period of time, focus on getting the most out of each and every repetition that you do.

Every single time you lift the kettlebell, you should have a specific purpose and goal in mind for the exercise, the amount of sets and reps you are doing with it, and why you’re doing it the way you are.

This article detailed the top three kettlebell mistakes that people over 50 make and how to avoid them. If you are over 50 and looking to get started with kettlebells, also be sure to check out my new-and-updated-for-2022 new Lifetime KB Fitness program – it’s on sale this week at the link below:

-> the Lifetime KB Fitness Workout – ⬆️ strength, ❌ injuries at any age

Cheers to your success!

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

Kettlebell Workout for Over 50 – Free Sample

Kettlebells are often thought of as a tool used mainly by Crossfitters or bodybuilders.

However, as we age, our muscles and bones lose mass and strength, which is where kettlebells can come into play.

In fact, kettlebell training can help fight the effects of aging and even prevent diseases such as arthritis, diabetes, and heart disease.

Kettlebells are also great for improving balance and coordination.

One KEY though is knowing how to put together a workout specifically for these goals. I do NOT recommend picking a random kettlebell routine off the internet and going for it. You need to have specific parts of your workout designed with things like:

  • Flexiblity / mobility / improved movement
  • Balance
  • Direct core work
  • A balanced strength routine for all muscle groups and movement patterns
  • Modifications ready to account for common injuries or strength deficiencies

This is exactly what we do in Lifetime Kettlebell Fitness, my complete Kettlebell course for people over 50!

Here is a sample workout from the program:

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Kettlebell Workout for Over 50 – Free Sample

Warm Up

– Box Squat – 10-15 repetitions
– Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest

Workout

– swing progression (sumo deadlift – 1/2 swing – full swing)
– 15-20– ‘Active Rest’- :30
– ½ OR foot sweep Turkish get up – 3 reps each side
– ‘Active Rest’- :30

Continue this sequence non-stop for 18 minutes

Cool Down

  • 5 minutes of static stretching – tight muscle groups only

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Kettlebells are a great fitness tool for people over 50.

They provide a great workout, and they are not as hard on the joints as traditional weightlifting exercises.

This article provides a sample workout to help you get to get started with kettlebells, and stay fit well into your golden years.

For a complete six week training plan specifically for people over 50, stay tuned for my new-and-updated-for-2022 Lifetime Kettlebell Fitness course, which goes on sale later this week!

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

Interval Rucking Workout (best cardio for over 40?)

Rucking might be one of the best forms of cardio for those aged 40 and up!

  • It’s lower impact and easier on the body than running, yet it burns almost as many calories
  • It trains your heart, so it’s good for your health
  • It can be done almost anywhere
  • It helps you burn fat and hold on to muscle at the same time

Rucking is simple: start with a weight on your back (10-30 pounds is ideal), and walk.

You can increase the intensity of your workout by walking faster or adding hills or stairs.

Rucking not only builds strength and endurance, but it also has a host of other benefits, including improved circulation, strengthened core muscles, and better posture.

Here’s a more specific Interval Rucking Workout you can try:

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Interval Rucking Workout

  • Plan out “high” and “lower intervals for your workout
  • During the “high” intervals, run as fast as you can without running (good target = 15 mins per mile pace)
  • During the “low” intervals, you’ll march at a quick but comfortable speed (about 20 mins per mile pace)

Start with a 1/2 and 1/2 split – 2-3 minutes “high” alternated with 2-3 minutes “low”, alternated for the full 30-60 minutes of your ruck.

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Another great thing about rucking is because you’re using your own bodyweight as resistance, there’s no need for expensive equipment.

If you have a sturdy backpack you think will work, 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)

To your rucking success! –

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

3 Turkish Get Up Alternatives

The Turkish Get Up (TGU) is one of the most popular kettlebell exercises, and for good reason. It’s a total-body movement that trains glutes, hamstrings, quads, and shoulders while improving shoulder stability.

However, this exercise can be challenging for some people to master, especially if they lack shoulder or hip mobility.

In this article, we will explore some alternatives to the TGU that can help you better achieve your fitness goals.

*If you want help in learning the basics of safe and effective kettlebell training in a way that’s customized just for you, apply for one of the remaining spots in my 1:1 kettlebell coaching program at the link below:

-> 1:1 personalized kettlebell coaching with Forest

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3 Turkish Get Up Alternatives

Turkish Get Up Alternative #1 – Overhead Lungehttps://youtu.be/V61RzKZ7mWo

Hold a kettlebell over your head with your right arm.

While holding the weight, lunge forward with the left leg (or backwards for backwards lunges).

Do desired number of reps on one side, then switch; hold the weight with the left arm, and lunge with the right.

Turkish Get Up Alternative #2 – KB Windmill – https://youtu.be/uZUUnrh8ghs

Your feet should be pointed to the side at approximately 45 degrees.

KB is overhead. Arm is locked, shoulder is “packed” – same principles as the Turkish get up.

Poke your hip out to the side. The movement in this exercise is coming from the hip and not the torso.

Let the hand slide down the leg; go to desired range of motion, then stand up, engaging the glutes and core as you do so.

Make sure you tense the glute and engage the core to stand up.

Turkish Get Up Alternative #3 – 1/2 Turkish Get Up – https://youtu.be/D_iT8QJ9RQA

The full Turkish get-up goes from lying on the ground to a standing position with a kettlebell overhead. With the half get up, we’re just practicing the first half of the movement.

Start with the kettlebell right at the shoulder. The hand goes right through the handle of the ‘bell, pull it up to the frame, and rolls to the back.

Punch the kettlebell up towards the ceiling. You want it right above your shoulder. Elbows locked out, shoulders sucked down into the socket. Your shoulders should be nice and stabilized and your lats are engaged. All those muscles that surround the shoulder should be nice and tight.

Right heel, same leg as your arm is up. Your right heel is up towards the right glute and your left leg and hand are out. Drive through the right heel and punch up towards the elbow. Push the right knee out with your belly button up towards the ceiling. Corkscrew with your bottom shoulder towards the floor and come back down.

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The Turkish Get Up is a highly beneficial movement, but sometimes things like injuries, poor flexibility, or plain old lack of coordination / athletic ability can make the exercise a challenge.

Try one (or all) of the alternative moves in today’s article for similar benefits!

If you want help in learning the basics of safe and effective kettlebell training in a way that’s customized just for you, apply for one of the remaining spots in my 1:1 kettlebell coaching program at the link below:

-> 1:1 personalized kettlebell coaching with Forest

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

KBs for Abs Workout – “Show and Improve”

Everyone at the studio this time of year is asking for MORE ABS in the workouts, because summer is right around the corner!..

…so, we’re adding more sequences like the one I’m sharing today to the daily routine.

Try this to burn more body fat and get a stronger core than last time:

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KBs for Abs Workout – “Show and Improve”

Do 3-5 rounds (depending on fitness level), rest as little as possible between exercises:

1 – Bear plank w/ KB drag – 5 per side
2 – KB swing – 15
3 – Side plank w/ leg lift – 5 per side
4 – KB swing – 15 reps

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LAST CALL – join the 28-day KB Training Camp Challenge and make that last push to get in shape for summer – officially starts TODAY, Monday, May 9th 2022 -> https://forestvance.lpages.co/28-day-kettlebell-training-camp-challenge-v2/

-Forest and the team @ KettlebellBasics.net

VIDEO – new Kettlebell + Bodyweight Hybrid Strength Workout

Check out this Kettlebell + Bodyweight Hybrid Strength Workout!

It’ll give you a taste of what to expect in one of our 28-day Kettlebell Challenges. We do a written version of each workout that spells out the exercises, recommended weights to use, and other details… plus I do a full video walk-through of each and every session (like this one), demoing the moves and going over tips and tricks that will help you get the best results in the least amount of time!

Click here to learn more about our upcoming 28-day Kettlebell Training Camp Challenge -> https://forestvance.lpages.co/28-day-kettlebell-training-camp-challenge-v2/

Kettlebell + Bodyweight Hybrid Strength Workout

1 – “3/7” sets – Single Arm KB Press Start with 3 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 4 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 5 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 6 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 7 reps of single arm kettlebell presses per side. Rest for two to three minutes, then repeat two more times for a total of three rounds.

2 – Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

Side-loaded / “suitcase” kettlebell split squat (22.5 sec per side) – add weight this week!

“3 way” push up (wide / narrow / regular) – switch positions each rep

3 – “3/7” sets – KB goblet squat

Start with 3 KB goblet squats. Rest for 15 seconds. Perform 4 KB goblet squats. Rest for 15 seconds. Perform 5 KB goblet squats. Rest for 15 seconds. Perform 6 KB goblet squats. Rest for 15 seconds. Perform 7 KB goblet squats. Rest for two to three minutes, then repeat two more times for a total of three rounds.

4 – Do as many reps as you can of the first exercise in 60 seconds. Rest as little as possible, moving directly to the second exercise. Do as many reps as you can of the second exercise in 60 seconds. Repeat for four sets of each move total:

Mountain climber from low plank position

Skaters – short hop / big hop; alternate each round!

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Click here to learn more about our upcoming 28-day Kettlebell Training Camp Challenge -> https://forestvance.lpages.co/28-day-kettlebell-training-camp-challenge-v2/

Kettlebell Gridiron Gut Buster

Last summer, we put together a special “training camp” outdoor workout series.

Designed to build participants conditioning and test their will, we did calisthenics, running / sprinting, and more.

We even mixed in some kettlebell training to take results to the next level!

After you are done with workouts like this, though you’re going to be totally SPENT… you’re also going to feel great, because you’ve pushed yourself harder than you thought you could.

Plus, you’re going to build more cardio and burn more fat than last time.

Give this Kettlebell Gridiron Gut-Buster Workout a try, then sign up for our upcoming 28-day Kettlebell Training Camp Challenge:

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Kettlebell Gridiron Gut-Buster Workout

1 – Set up two cones about 40 yards apart.

2 – Start at one of the cones and perform 10 kettlebell swings.

3 – Immediately following the swings, run / sprint to the other cone.

4 – Upon reaching the cone, perform 10 push ups with a shoulder tap (alternate sides each rep).

5 – Continue to run / sprint back and forth between the cones, performning the following exercises:

— Run / sprint followed by 10 single arm KB rows per side
— Run / sprint followed by 10 bodyweight split squats per side
— Run / sprint followed by 5 burpees

7 – Rest approx two minutes and repeat two more times for a total of three rounds.

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Give this Kettlebell Gridiron Gut-Buster Workout a try, then sign up for our upcoming 28-day Kettlebell Training Camp Challenge at the link below:

-> 28-day Kettlebell Training Camp Challenge

Cheers to old-school training methods for new-school results!

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

28-day Kettlebell Training Camp Challenge

In a “former life”, I was a three-time All-American football player at the University of California at Davis, and even spent a couple of years in the NFL.

For the last 15 years, I have worked full-time in the fitness industry as a personal trainer, studio owner, and much more – but I still love to use some of the workout methods I originally learned in the pros to get my current personal training clients amazing results.

I’ve also gained extensive training and experience teaching kettlebells in my personal training career, having gone through multiple RKC and StrongFirst certifications, teaching / assisting other trainers at these events, and even teaching workshops independently around the country.

It turns out kettlebells are particularly beneficial because it simultaneously works the muscles and the cardiovascular system, making it a great choice if you’re looking to lose weight or improve your overall fitness level. 

In just 30 minutes, you can achieve results that would take hours at the gym!

Since this weekend marks the 17 year anniversary of my first NFL mini camp in Green Bay, I’ve decided to celebrate by putting on a 28-day Kettlebell Training Camp Challenge.

We’re going to COMBINE the fat-blasting, lean-muscle building power of kettlebells with a few of my “training camp” techniques (adapted for men and women over 40) to get you results like you’ve never seen!!

Details and reserve your spot now at the link below:

-> 28-day Kettlebell Training Camp Challenge

Look forward to working with you! –

-Forest Vance – KettlebellBasics.net – ForestVanceTraining.com

Swing Mistakes Video + New Kettlebell Bootcamp Workout

Today’s kettlebell boot camp workout is a high-intensity, full-body workout that uses kettlebells to create a metabolic response that burns fat and sheds pounds!

This type of workout is particularly beneficial because it simultaneously works the muscles and the cardiovascular system, making it a great choice if you’re looking to lose weight or improve your overall fitness level. 

In just 30 minutes, you can achieve results that would take hours at the gym!

First, watch today’s video and practice your kettlebell form a bit. Then, try the workout below:

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Kettlebell Bootcamp Workout
sample from upcoming 28-day Kettlebell Boot Camp Challenge

1 – Perform as many reps as you can of each exercise in 40 seconds. Rest 20 seconds between exercises. Rest 45-60 seconds between rounds. Do 3-4 rounds total:

A – KB high pull (beginner) / KB snatch (advanced) (20 seconds per side)
B – regular push ups (beginner) / spider push ups (advanced)
C – KB tactical lunge (alternate legs each rep)
D – single arm KB rows (beginner) / single arm KB rows from “Warrior III” position (advanced)
E – squat jumps (beginner) / lunge jumps (advanced)

2 – Set your timer for 5 minutes. Alternate:

A – 3 1/2 Turkish get ups – right side (beginner) / 1 full Turkish get up – right side (advanced)
B – 3 1/2 Turkish get ups – left side (beginner) / 1 full Turkish get up – left side (advanced)

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If you are looking to:

– Rapidly shed body fat
– Build lean muscle and improve your total body conditioning, all at the same time
– Learn the basics of safe and effective kettlebell training in the process

Stay tuned for our upcoming 28-day Kettlebell Boot Camp Challenge, registration opens later this week!

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com