6-Minute Shoulder Bulletproofing Routine (Do This Before Your Next Workout)

If you train with kettlebells (or just want strong, mobile, pain-free shoulders), you need to prep your shoulders the right way.

This quick 6-minute routine is exactly what I did before my workout today—and my shoulders felt noticeably more open, stable, and ready to work.

It’s an example straight from my 28-Day Bulletproof Shoulders Challenge, where I guide you through simple, effective movements to unlock pain-free, powerful shoulders in just a few minutes a day.

Try This 6-Minute Shoulder Warm-Up:

1 – Foam Rolling – Thoracic Spine (1-2 mins)

  • Place a foam roller under your mid-back, roll from just above your lower back to just below your neck.
  • Find tight spots, hold, and gently extend over the roller to improve thoracic mobility.

2 – Child’s Pose with Side Stretch (30-60 secs per side)

  • A yoga-based move that opens up your shoulders, lats, and thoracic spine.
  • Sit back into Child’s Pose, then reach one arm across to the opposite side to stretch deeper.

3 – Banded Pull-Aparts (2 sets of 15)

  • Strengthens the upper back and rear delts to improve posture and shoulder mechanics.
  • Keep tension in the band, control the movement, and focus on full-range motion.

4 – Hanging Shoulder Shrugs (Passive Hang) (2 sets of 15-30 seconds)

  • Decompresses the shoulder joint while improving scapular strength and control.
  • Hang from a pull-up bar, relax, then engage the muscles around your shoulder blades and repeat.

-> Total time: 6 minutes. Simple. Effective. Game-changing.

If you feel tight, stiff, or restricted in your training, this routine will unlock your shoulders so you can move, press, and train with kettlebells pain-free.

This is just one piece of my 28-Day Bulletproof Shoulders Challenge, where we go deeper into daily drills to build strong, mobile, and pain-free shoulders—and today is your last chance to join for FREE when you sign up for my Hybrid Kettlebell-Barbell Strength Training Program.

Click here to get in now and start training pain-free.

— Forest

KB Arm Bar (PIC)

Most people train their shoulders with presses, lateral raises, and maybe some band work… but if you’re not doing KB Arm Bars, you’re missing one of the best ways to unlock bulletproof shoulders.

This move improves shoulder stability, increases mobility, and strengthens your rotator cuff in ways that traditional lifting can’t—helping you stay strong, mobile, and pain-free for life.

What Are KB Arm Bars?

This is a shoulder stabilization drill that locks in rotator cuff strength, thoracic mobility, and scapular control—all while forcing your body to engage through slow, controlled movement.

How to Do Them:

  1. Lie on your back with a kettlebell in one hand, pressed straight up toward the ceiling.
  2. Slowly roll onto your side, keeping the kettlebell arm locked out, and the kettlebell itself directly above the shoulder.
  3. Pause for 3-5 seconds, feeling your shoulder stabilize and stretch.
  4. Roll back to your starting position and repeat for 5-8 reps per side.

This move actively engages the shoulder joint and surrounding muscles while also promoting proper scapular retraction, making it a valuable exercise for enhancing posture and preventing shoulder injuries, especially when used as a warm-up or mobility drill before heavier upper body lifts; it also helps to improve thoracic spine rotation and can be beneficial for individuals with tight chests or poor posture. 

But That’s Not Enough… Here’s Everything You Need to Bulletproof Your Shoulders

To fully protect and strengthen your shoulders, you need a complete system that includes:

  • Scapular control exercises (wall slides, hanging shoulder shrugs)
  • Rotator cuff strengthening (band external rotations, arm bars)
  • Overhead stability drills (KB overhead marches, bottoms-up KB holds)
  • Mobility work (yoga-based moves like puppy pose and thread the needle)
  • Postural corrections (band pull-aparts, scapular push-ups)
  • Flexibility training (controlled articular rotations, lat stretches)

I’ve put together a 28-day plan that includes all of this—completely mapped out for you.

–>> Join the 28-Day Bulletproof Shoulders Challenge (FREE This Weekend Only!)

For this weekend only, you can get my full 28-day shoulder health plan for FREE when you join my Hybrid Kettlebell-Barbell Strength Program.

This program combines kettlebells and barbells to help you build strength, athleticism, and durability—while ensuring your joints stay pain-free and your body stays resilient for years to come.

Grab the Hybrid KB Strength Program + FREE 28-Day Shoulder Challenge Here

This offer expires Sunday at midnight—so if you want strong, healthy, and pain-free shoulders, don’t wait.

-Forest

“Fix My Shoulder Pain” – Free 28-Day Challenge

Did you know I’m launching a 28-Day “Bulletproof Shoulers” Challenge starting Monday, February 17?

It’s free when you grab a copy of my Hybrid Kettlebell Muscle Program now.

Click here to learn more.

You see, after multiple shoulder injuries from playing football for over a decade, and nearly 30 years of lifting, I know firsthand how important it is to stay on top of shoulder health.

But fixing shoulder pain isn’t just about doing a couple of stretches.

It’s about mobility, stability, activation, overhead strength, flexibility, and recovery.

That’s exactly what we’ll be working on in this challenge.

Here’s an Example of What We’ll Be Doing

Each session is just 3-6 minutes per day, making it easy to fit into your routine:

Mobility and Strength Work

  • External Rotation Press – 10 reps for stability and strength
  • Hand-Release Push-Up – 6 reps to activate full shoulder engagement
  • Downward Dog to Plank Flow – Strength and mobility combo

Deep Flexibility Drills

  • Thread the Needle Stretch – Unlock tight upper back and shoulder mobility
  • Controlled Shoulder Articular Rotations – Improve range of motion
  • Hanging/Doorway Stretch – Open up the chest and lats for better overhead position

Reinforce and Strengthen

  • Scapular Push-Ups – Build strong stabilizers and posture muscles
  • Kettlebell Bottoms-Up Press – Improve grip, shoulder stability, and integrity
  • Band External Rotations – Activate the rotator cuff for long-term health

You’ll get video breakdowns of every exercise so you know exactly how to do them properly. Click here to learn more.

What Can You Expect After 28 Days?

I’m not saying you’ll be 100 percent pain-free, but if you follow this program daily, you should see less pain, better mobility, stronger, more stable shoulders, and more confidence in your workouts.

Get your free copy now. Just grab Hybrid Kettlebell Muscle, and you’ll get instant access. This is a limited-time offer, so don’t miss out.

Click here to sign up now.

See you in the challenge!

Forest

PS – I just dropped a new video on YouTube showing a sample of my Hybrid Kettlebell Muscle Program. Check it out here.

Free Sample Hybrid KB Strength + Bulletproof Shoulders 2-for-1 Deal

You want to be strong, athletic, and pain-free for life.

But if you’re like most people over 40, you’ve probably felt the wear and tear—shoulder aches after pressing, stiffness after workouts, or wondering if you’re really training in the smartest way possible.

That’s why I built a battle-tested system that fuses kettlebell and barbell training for maximum results while keeping your joints healthy.

It’s not about lifting heavy at all costs. It’s about training like a warrior—strong, mobile, and built to last.

The Key to Sustainable Strength: Kettlebells & Barbells Combined

A lot of folks go all-in on barbell lifts—great for raw strength, but not ideal for longevity.

Others go all-in on kettlebells, which build mobility and endurance, but lack the max-strength component.

The best approach is to use both.

Barbells develop max strength, progressive overload, and serious muscle gains.

Kettlebells improve athleticism, mobility, and injury-proof your body.

This hybrid approach lets you train harder for longer without feeling like a wreck after every session.

Try This Hybrid Strength Workout (Straight from My Program)

This session gives you the best of both worlds—barbell power, kettlebell athleticism, and a built-in shoulder mobility routine so you feel strong and pain-free.

The Hybrid Strength Circuit (4 Rounds)

  1. Barbell or KB Deadlift – 3×5
  2. KB or Barbell Overhead Press – 4×5
  3. Walking Lunges (DB or KB) – 4×8 per leg
  4. Pull-ups or KB Rows – 3×6
  5. 3-Minute Bulletproof Shoulder Routine (see below)

Rest 60-90 seconds between rounds. Move with power and control, keeping form tight.

Bulletproof Your Shoulders in Just 3-6 Minutes

Most people ignore mobility—until they get injured.

That’s why I built the 28-Day Bulletproof Shoulders Challenge—a simple 3-6 minute daily routine that eliminates pain and keeps your shoulders strong and mobile.

Try this 3-minute post-workout flow today:

Puppy Pose Stretch – 30 sec
Scapular Wall Slides – 10 reps
KB or Band Dislocates – 8 reps
External Rotation Press – 10 reps

Do this after workouts or daily for 28 days. The result? Pain-free shoulders that can press heavy for life.

What If You Trained Like This for a Full Week?

Imagine following a full hybrid strength system, where every workout is designed for performance, longevity, and mobility.

Here’s what your week would look like (without giving everything away):

Monday – Lower Body Strength + Shoulder Mobility
Tuesday – Upper Body Strength + Shoulder Mobility
Wednesday – Cardio & Active Recovery
Thursday – Full Body Strength + Shoulder Mobility
Friday – Cardio & Core
Saturday – (Optional) Yoga OR Extra Strength Work

You’ll be lifting heavy, staying mobile, and bulletproofing your body.

It’s not just about lifting—it’s about building a warrior’s body that performs in real life.

Why This Matters Beyond the Gym

When you train the right way, everything in life gets better.

You move better, feel better, and recover faster—so you can actually enjoy life, not just survive workouts.
You look stronger, more athletic, and more confident—and trust me, your wife notices.
You show up sharper at work, with more energy and focus—because strength isn’t just physical, it’s mental.

This isn’t just about fitness—it’s about building the best version of yourself.

Here’s the Catch…

I’d love to give you the entire program for free—but then you’d just read about it and never actually take action.

So instead, I’m giving you the full Kettlebell-Barbell Hybrid Strength Training Course—PLUS the 28-Day Bulletproof Shoulders Challenge as a 2-for-1 deal.

For this week only, you’ll get:

  • A structured kettlebell-barbell program to build muscle, strength, and athleticism.
  • A daily 3-6 minute shoulder mobility routine (so you never have to deal with nagging shoulder pain again).
  • A complete roadmap to training like a warrior—without sacrificing longevity.

But this is a limited-time offer.

After this week, the 2-for-1 deal disappears.

Click Here to Grab the Hybrid Strength + Bulletproof Shoulders 2-for-1 Deal

-Forest and the Team at KettlebellBasics.net

Free Sample EDKT Workout 2.0

It’s a sad day here in KC after the Chiefs lost to the Eagles yesterday, but life goes on.

And what better way to shake it off than by getting back into training and feeling strong?

We’re officially kicking off the 28-Day EDKT Challenge today, but there’s still time to join. There are a few custom meal plans left for those who want to dial it in after the big game celebrations.

Try This Free Sample EDKT Workout 2.0

Part 1 – 7-Minute AMRAP

— 12 single kettlebell squat cleans -> 8 double kettlebell squat cleans
— 8 burpees

Part 2 – 7-Minute AMRAP

— 10 side lunges per side -> 10 kettlebell side lunges per side
— 25 band pull-aparts or 15 prone T raises

Part 3 – 7-Minute AMRAP

— 10 kettlebell slingshots per side
— 10 kettlebell halo + tricep extensions per side

Part 4 – 5-Minute AMRAP

— 10 reverse bridge with opposite hand-to-toe touch
— 30-second bear plank hold

This is not just a PDF to follow along with. I’ll coach you through every step so you get real results in 28 days.

Want to Train Like This for 28 Days?

We’re running a full 28-day EDKT kettlebell challenge, and I’m also offering a free customized meal plan to the first 25 people who sign up.

This includes full coaching and support, my new EDKT training plan, an exclusive kettlebell workshop, and a copy of my Amazon best-selling book.

Spots are filling up fast. Join now:
Click here to sign up.

Forest & the Team at KettlebellBasics.net

P.S. If your workouts and diet aren’t getting the results you want, it may not be your fault. You just need the right training, the right nutrition, and the right coaching working together. This challenge gives you all three.

P.P.S. Imagine dropping a full clothing size in just 28 days with EDT Kettlebell workouts, a customized meal plan, and coaching from me and my team. 75% of the 25 spots are already gone. Sign up now before it’s too late:

Click here to sign up.

Super Bowl Kettlebell Boot Camp Workout

We had an awesome Super Bowl Training Camp Workout this morning at my studio!

Everyone loved it—it was fun, challenging, and different from what they were used to.

I pulled from everything I’ve learned over the years, from high school football 30 years ago all the way up to playing in the pros.

Now, I wanted to share this workout with you so you can get in a killer session, burn some serious calories, and have a little fun before the big game.

Go Chiefs!

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Want to Drop a Full Size in 28 Days?

Our next 28-Day Kettlebell Escalating Density Challenge kicks off Monday, February 10. Lose up to one full size in just 28 days with kettlebells—click here to sign up:

-> 28-day Kettlebell EDT Drop-a-Size Challenge – Starts Monday, February 10th

Super Bowl Training Camp Workout

Dynamic Warm-Up (30 seconds per move, no rest)

This is the type of warm-up we’d do before speed, agility, or practice sessions:

  • jog in place / high knees / butt kicks
  • bodyweight squats
  • single leg deadlifts
  • hurdle walks
  • quad / opp arm reaches

Part 1: Strength & Power

In football strength workouts, we’d typically start with a big explosive movement first, so that’s how we kicked this off.

4 Rounds – 30 seconds work / 15 seconds rest

  • Kettlebell Deadlifts
  • Kettlebell Horn-Grip Cleans
  • Kettlebell Squat Cleans
  • Plank Series (Plank → Low Plank → High to Low Plank)

Part 2: Leg Circuit (Modified from Green Bay Training)

This was inspired by a brutal leg conditioning circuit I did with the Green Bay Packers.

30 seconds work / 15 seconds rest per move

  • Bodyweight Squats
  • Alternating Reverse Lunges
  • Squat Jumps

Part 3: Classic Football Conditioning Drill

A high-energy footwork drill we used to do in training camp.

30 seconds work / 30 seconds rest

  1. Quick feet chop → I call “Drop!” → Push-ups until I call “Pop!”
  2. Back to quick feet chop → repeat

Part 4: Abs Finisher (Inspired by My College Training Days)

Back at UC Davis, we had a Sacramento Kings coach come train us with a brutal abs routine. Here’s a quick taste.

30 seconds work / 15 seconds rest

  • Negative Sit-ups
  • Alternating Leg Drops

We wrapped up with a cool-down stretch to hit all the major muscle groups.

Give this a go before the Super Bowl, torch some calories, and let’s go Chiefs!

Want to Drop a Full Size in 28 Days?

Our next 28-Day Kettlebell Escalating Density Challenge kicks off Monday, February 10.

Lose up to one full size in just 28 days with kettlebells—click here to sign up:

-> 28-day Kettlebell EDT Drop-a-Size Challenge – Starts Monday, February 10th

-Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

Free EDKT Workout Sample

Today at my personal training studio in Kansas City, we kicked off day two of our EDKT method kettlebell workouts.

(This is one thing that makes me unique, in my humble opinion—unlike the internet fitness gurus who just write about training, I actually use these methods in person with my clients and in my own training, rather than just sitting behind a computer all day.)

After Tuesday’s session, my group came back today saying they were sore—which didn’t surprise me, but also kind of did.

EDKT (Escalating Density Kettlebell Training) looks simple on the surface, but the magic happens in how it works. It allows you to get more work done in less time, rapidly improve work capacity, burn more calories than a traditional workout, and build muscle as a side effect.

It’s extremely effective, and when combined with the customized meal planning we’re doing in my upcoming 28-day challenge, the goal is to help you lose up to one full size in 28 days. This isn’t just a PDF to follow along with—I’ll be there to coach you through every step.

Try a Free Sample EDKT Workout

Part 1 – 7-Minute AMRAP

  • 10 alternating REVERSE KB goblet lunges (per side)
  • 10 recline rows OR max pull-ups (leaving one rep in the tank) OR 10 single-arm KB rows per side

Part 2 – 7-Minute AMRAP

  • 15 two-arm kettlebell swings (beginner) OR 8 one-arm swings per side (intermediate) OR 8 kettlebell snatches per side (advanced)
  • 10 push-ups (beginner) OR 10 feet-elevated push-ups (advanced)

Part 3 – 7-Minute AMRAP

  • 12 KB towel bicep curls
  • 10 KB halo + tricep extensions
  • 30 jumping jacks

The Science Behind It

Originally, EDKT sets were designed to be 12 to 15 minutes, but I’ve adapted them for kettlebell training by using seven-minute rounds.

You should aim for 70-75% of your max weight / difficulty on each exercise—not the heaviest you can lift for the rep count, but enough to push yourself while maintaining good form.

A good starting goal for each 7-minute AMRAP is to get three rounds in the allotted time period. If you’re blasting through five rounds on day one, consider increasing the weight. If you’re getting one or two, you may need to just stick with it and improve your overall fitness and conditioning level, and/or you may need to drop the weight.

Take the first week of this method to figure out the weight / Intensity level to use for each exercise. Then, the goal is to track your rounds each session. Your big goal throughout the 28 days is to focus on increasing your VOLUME – total number of sets / rounds completed in each session!

Want to Train Like This for 28 Days?

We’re running a full 28-day EDKT kettlebell challenge, and I’m also offering a free customized meal plan to the first 25 people who sign up.

This includes full coaching and support, a kettlebell and EDKT training plan, and some great bonuses like my exclusive kettlebell workshop and a copy of my Amazon best-selling book.

Click the link below to sign up now—spots are filling fast:

–>> 28-day Kettlebell EDT Challenge – Sign Up Here

-Forest and the Team at KettlebellBasics.net

P.S. If your workouts and diet aren’t getting you the results you want, it may not be your fault—you just need the right training, the right diet, and the right coaching working together. This challenge gives you all three.

P.P.S. Imagine dropping one full clothing size in just 28 days with EDKT workouts, a customized nutrition plan, and coaching from me and my team. Half of the 25 available spots are already gone, so sign up now before it’s too late.

[Click here to join the challenge.]

Extreme KB Conditioning – Sample Workout:

Most people say they want to be in elite shape. Few actually step into the arena and prove it.

That’s where my Extreme KB Conditioning “Arena Endurance Challenge” comes in.

This is a battle-tested system designed to take you from where you are now to a lean, mean, fire-breathing machine in just 28 days.

And once you start, you won’t want to stop.

That first workout will push you, but you’ll finish, and that’s all it takes.

The momentum will build, and before you know it, you’ll be deep in the grind, unstoppable, charging forward.

The intensity ramps up every week as we add sets, reps, and volume, systematically forging your strength and endurance. The deeper you go, the more invested you become. You’ll start to see yourself differently, and there’s no turning back.

Check out this free sample from the plan:

Extreme KB Conditioning – Week 3 / Day 2 (from Gladiator’s Edge Kettlebell)

Main Circuit – Do as many rounds as possible in 19 minutes

  • 12 squat jumps
  • 9 alternating leg drops
  • 6 overhead kettlebell lunges per leg (8k/12k+ women; 12k/16k+ men)
  • 30 jumping jacks

Finisher – 3 brutal rounds, no rest between moves, 90 seconds between rounds

  • 10 one-arm swings left (12k/16k+ women; 16k/20k+ men)
  • 26 slow mountain climbers (13 per side)
  • 10 one-arm swings right
  • 26 opposite shoulder touches (13 per side)
  • 10 high pulls left or snatch
  • 26-second side plank left
  • 10 high pulls right or snatch
  • 26-second side plank right

#

This is just day one. Imagine where you’ll be after 28 days of war.

-> Click here to start on the full program now

Something changes when you commit to a challenge like this. You start trusting the process. You stop overthinking and start executing.

At first, it’s just about getting through the workouts. But soon, you realize this isn’t just training. It’s mastery. Your mindset shifts. The stakes feel higher. Quitting is not an option. You’ve already done too much.

And by week four, you’re a different person.

Are You Ready to Go Full Gladiator?

This challenge is brutal, but so is being weak, out of shape, and constantly tired.

You could sit on the sidelines, or you can step into the Gladiator’s Edge Kettlebell Program and build real strength, power, and resilience in just 20 to 30 minutes a day.

Sign up here and start now:

–>> Join the Challenge

Your arena awaits!

-Forest

[video] How to Avoid KB Back Pain

In today’s video, we talk about the correct way to do a kettlebell swing to avoid lower back pain.

The key is to keep the kettlebell close to the body on the downswing, rather than letting it swing too low and close to the ground. This can put strain on the back.

We suggest visualizing hike passing a football to help keep the movement proper.

Now take these tips and go get your Gladiator Kettlebell GAINZ — build the strength, power, and resilience of a Gladiator in just 20-30 minutes a day, 3-4 days a week at the link below:

–>> Next Page

– Forest and the Team at KettlebellBasics.net

“Gladiator Gainz” KB Challenge

You ever wonder how gladiators trained?

These men stepped onto the blood-soaked sands of the Colosseum, knowing they’d either leave in glory… or in pieces.

These weren’t soft men. They didn’t waste time with pointless exercises or half-effort workouts. They trained with brutal efficiency—because their lives depended on it.

And while you’re not stepping into an arena, you are fighting your own battles—stress, time, energy, and the reality of getting older.

That’s why your training needs to be smart, efficient, and brutally effective.

No fluff. No wasted effort. Just straight-up warrior training.

HOW GLADIATORS TRAINED

Strength & Power – No fancy gym equipment. Just heavy stones, logs, and lead weights. They lifted, carried, and dragged brutal loads to build next-level strength.

Endurance & Stamina – The difference between life and death? Who lasted longer. These guys ran, jumped, sparred, and fought for hours on end to build a gas tank that never quit.

Combat Training – Every warrior had a specialized fighting style—some fought with a sword and shield, others with a trident and net. They sparred daily, took hits, and learned how to strike with precision.

Agility & Speed – In the arena, if you were slow, you were dead. Quick footwork, dodging drills, unstable surfaces—they trained their reflexes to be sharp and their movement to be unpredictable.

Mental Toughness – These men weren’t soft. They endured pain, exhaustion, hunger—and kept going. Every brutal session made them more resilient, more dangerous, and more prepared for battle.

Sound familiar?

It should. Because these same principles are what make a man strong today.

And you don’t need a Colosseum to train like a gladiator.

You just need the right system.

GLADIATOR GAINZ KETTLEBELL WORKOUT

This workout builds strength, power, endurance, and resilience—the same way ancient warriors trained, but with modern efficiency:

Part 1 – Strength & Endurance Circuit

:35 work / :15 rest per exercise – 4 total rounds

  • KB Goblet Step-Ups (:35 per side) OR KB Side-to-Side Lunges (:70 total)
  • Spider Push-Ups – Be sure to do a push-up after each “climb”
  • Lying Hip Bridge w/ Feet Elevated (box or bench)

Rest :60 between rounds.

Part 2 – EMOM (Every Minute on the Minute) Strength & Power Work

Set a timer to go off every 60 seconds

At the beginning of each interval, complete the prescribed reps. Your rest is the time between finishing the reps and the next interval starting. Keep moving non-stop for 4 total rounds.

  • KB Goblet Squats – 12 reps
  • 1-Arm KB Rows – 12 reps per side (add a pause at the top of each rep)
  • Close-Grip Push-Ups – 12 reps (pick a version that challenges you: hands elevated, knees, or toes)
  • 1-Arm KB Snatch – 6 reps per side

This is real training. No fluff. No gimmicks. Just results.

If you’re ready to train like a warrior and build a body that won’t break down, check out the full Gladiator’s Edge program here:

-> Gladiator’s Edge Kettlebell

-Forest