Category: Basic Kettlebell Drills

KB Arm Bar (PIC)

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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

[video] How to Avoid KB Back Pain

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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

5-Minute Morning TGU Routine

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One of the best ways to boost your mobility, flexibility, overall strength, and even mental clarity is by starting your day with five minutes of Turkish Get-Ups. This simple routine is something I often recommend to my private kettlebell coaching clients when it aligns with their goals and schedules.

*I’m going to be taking on a few more clients for my private, 1-to-1 “Fit Over 40” online/distance kettlebell program. Clients I’ve worked with over the years have loved the tailored workouts, customized nutrition, and individual attention. If you are interested, reply back with “I am,” and I will get you all the details. 

Now, here’s how the routine works:

Set your timer for five minutes.

Start with one Turkish Get-Up per side with no weight. Focus on going slowly, hitting each step of the movement with precision. After doing the right side, switch to the left, then go back to the right side.

Now, pick up a light kettlebell for your next round. For men, this could be 8 kg, and for women, it could be 4 kg. Repeat the same process—moving slowly and hitting each position with perfect form.

Next, increase the weight slightly. Maybe 12 kg or 16 kg for men, and 8 kg or 12 kg for women. Do one rep on each side, maintaining slow, controlled movement and focusing on perfect form.

Continue alternating sides, increasing the weight if possible, for the full five minutes.

By the end of this short routine, you’ll feel refreshed and activated. Your hips and shoulders will be mobilized, and you’ll have strengthened your body to start the day feeling ready to tackle whatever comes next!

If you’d like a customized program tailored specifically to your goals, equipment, schedule, and needs, reply back with “I am,” and I will get you all the details. 

-Forest @ KettlebellBasics

KB Boot Camp Chipper Workout

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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 other variable. In my 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 so your clients get amazing results, have fun and refer all their friends!

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

Chippers are tough but can be a lot of fun too!

The perfect recipe for your kettlebell boot camp 🙂

Try this one out then grab a copy of my Kettlebell Boot Camp Workouts course with the bonuses this week:

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) (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

If you liked this Kettlebell Boot Camp “Chipper” Workout my Kettlebell Boot Camp Workouts course is on sale this week. Learn more:

–>> Next Page

-Forest Vance
MS, Human Movement
Certified Kettlebell Instructor
FVT Warrior Wellness (studio in Lee’s Summit, MO)
KettlebellBasics.net (online / worldwide)

TGU

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I remember the first time I got introduced to the Turkish get-up (TGU).

It was during a kettlebell training session with a coach who was obsessed with this exercise.

I was skeptical.

How could this weird, complicated movement help me in my fitness?

But as I committed to doing TGUs regularly I started to notice big changes.

I felt stronger and more coordinated and the chronic shoulder pain I had for years started to disappear.

It was a game-changer for me and now I have to share the benefits.

Here are 7 reasons why Turkish get-ups (TGUs) are good for reducing pain, moving better, recovering and feeling amazing:

  1. Full Body Engagement: TGUs work multiple muscle groups at once, shoulders, core, hips and legs. This full body engagement helps improve overall strength and stability and reduces pain by supporting good posture and movement mechanics.
  2. Mobility: The movement pattern of TGUs requires and increases mobility in the shoulders, thoracic spine, hips and ankles. More mobility in these areas reduces stiffness and pain associated with limited range of motion.
  3. Core Stability: TGUs require significant core activation to stabilize the body in various positions. More core strength and stability means better spinal alignment and less back pain and more efficient movement.
  4. Functional Movement: The TGU mimics natural movement patterns like getting up from the ground, which translates to better functional strength in daily activities. Better functional movement reduces the risk of injury and discomfort in daily tasks.
  5. Joint Health: The controlled and deliberate movements in TGUs improve joint stability and strength, especially in the shoulders and hips. Strengthening these joints prevents injuries and reduces pain associated with joint instability.
  6. Coordination and Balance: TGUs require coordination and balance which improves proprioception (awareness of body position). Better coordination and balance prevents falls and injuries and a pain-free and active life.
  7. Active Recovery: TGUs can be used as a low intensity exercise on recovery days to promote blood flow and muscle engagement without overloading the body. This active recovery reduces muscle soreness, enhances recovery and leaves you feeling refreshed.

Doing TGUs will get you huge improvements in pain reduction, movement quality, recovery and overall feeling.

AGE 40+ – New for 2024: The 28-day REGENERATE Challenge

Reduce pain, move better, recover and feel amazing with just 3 x 20 minute sessions per week!

I’m Forest Vance, former pro football player and kettlebell expert.

The 28-day REGENERATE Challenge uses exercises like TGUs to increase mobility, build strength and support joint health.

Get weekly workout plans, live video sessions and a private group.

Sign up now and get bonus workouts, sport yoga and mobility cheat sheets:

–>> NEXT PAGE

Feel better and pain free now!

5×5 Kettlebell Challenge – Week 4 / Workout 1

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The original 5×5, a classic strength training protocol developed by Bill Starr in the 70’s is for building both strength and size through 5 sets of 5 reps on chosen exercises. This is a time proven way to build power and mass.

Now we’re going to give the 5×5 a modern twist with kettlebells –> 5×5 Kettlebell Method for Strength + Muscle

Here’s how you can do it:

5×5 Kettlebell Challenge – Week 4 / Workout 1

PART 1 – Do 5 reps of the first exercise. Rest 60-120 seconds. Do 5 reps of the second exercise, rest 60-120 seconds. Alternate between the two exercises for a total of 5 rounds. Once you can do 5 sets of 5 reps for each exercise, it’s time to progress – change your tempo, reduce rest time, choose a harder variation or increase the weight:

– Single / Double KB Press (5 reps per side) – Single / Double KB Swing (5 reps per side for single arm swings / 5 reps total for double swings)

PART 2 – Do 5 reps of the first exercise. Rest 60-120 seconds. Do 5 reps of the second exercise, rest 60-120 seconds. Alternate between the two exercises for a total of 5 rounds. Once you can do 5 sets of 5 reps for each exercise, it’s time to progress – change your tempo, reduce rest time, choose a harder variation or increase the weight:

– Single / Double KB Row (If no heavier weights are available, do 10-15 reps for rows) – Single / Double KB Squat

PART 3 – Do the following circuit with no rest between exercises. Rest 1 minute after the circuit. Do the circuit 2 more times for a total of 3 rounds, rest 1 minute between each round:

– Total Body Extension – 30 seconds – Push-up Plank – 30 seconds – Lying Bridge Hold – 30 seconds – Jumping Jack – 30 seconds

Watch the video that shows you how to do this workout here:

With the Kettlebell 5×5 Method you’ll use the classic 5×5 template but you’ll use kettlebell exercises which will help you gain strength and size, build your core, mobility and avoid injury all at the same time.

Learn more on the next page:

–> Kettlebell 5×5 – July 2024 “Lean and Jacked” Sale

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

Lose 12% in 12 Weeks with Kettlebells – Last Call

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This is your last call for my “Lose 12% of your Bodyweight in 12 Weeks with Kettlebells” transformation program.

Check the document linked at the bottom of this email for more info and to sign up.

If you are aged 40 and up.. and if you are looking to rapidly lose body fat and gain new lean muscle using 3-4, 20-30 minute kettlebell workouts from home each week.. this program is designed specifically for you.

In case you missed any of the info I’ve shared on this program over the last couple of days, here is what you get with this program:

1 – The complete nutrition blueprint, customized to you

I have been working on these as they’ve been coming in over the last week. They are a LOT of work because the plans are customized to each person!… but that’s why they work, because I take YOUR specific calorie requirements, macro needs, food preferences, preferred meal timing, and much more, all into consideration.

Here is a sample of what one of these customized meal plans would look like: https://archive.aweber.com/awlist6203988/MFELs

2 – A full 12 weeks of daily kettlebell workouts

When you sign up, I give you a full 12 weeks of the exact kettlebell workouts to do to lose up to 12% of your bodyweight. All you have to do is log into my app, watch the quick video breaking down your workout for the day and/or read over the details, then mark “complete” when you’re done to keep you accountable and on track!

Plus, I’m always there if you need help with exercise subs, form tips, or anything else!

Here is a sample of what a workout in the program might look like: https://archive.aweber.com/awlist6203988/JALns

3 – Access to Saturday Kettlebell Strength Camp series (runs month of June and July 2024, Saturday mornings at 8 am CST) live, real-time kettlebell workouts with Forest and team (live or recorded)

This is a fun way to attend some live workouts with me and/or my team and keep you motivated and working towards your goals! Folks who are signing up for this program individually will be paying $99, you get it FREE as part of your registration.

4 – Physical copy of Forest’s CORE Kettlebell Challenge book shipped to you (free shipping within the continental US)

This is just an extra little freebie bonus as my way of saying thanks – this is a $25++ value when you factor in shipping, I’m picking up the tab for free when you sign up right now today.

Here are the rest of the details and the sign-up link for the Challenge: https://drive.google.com/file/d/14e6d7jog_1zaInM_X3Gt3xnV_Kb41qqr/view?usp=sharing

Questions? Concerns? Reply directly to this email and I’m happy to help.

Look forward to working with you on this!

-Forest @ KettlebellBasics

New Video – the Kettlebell Plank Drag

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New Video – the Kettlebell Plank Drag -> https://youtu.be/mfjfTFsD-Mk?si=EngDcetJEbBra-Qv

*If you like this workout, you’ll LOVE my “12 in 12” lose-up-to-12%-of-your-bodyweight-in-12-weeks-challenge… and I’m still looking for a few more people to try 👉 KB 12 IN 12 CHALLENGE

The Kettlebell Plank Drag targets your abs, obliques, lats, and arms—but it’s crucial to do it right to reap all the benefits. Here are two essential tips to perfect your form:

1️⃣ Strong Plank Foundation: Begin in a solid plank with your body firm, hands directly under shoulders, and feet spaced between hip and shoulder width.

2️⃣ Control Rotation: This move is all about anti-rotation. Avoid letting your hips sway. Maintain a stable core, shoulders, and lower body throughout the movement to maximize effectiveness.

Add these techniques to your next kettlebell session to enhance your kettlebell plank drag form!

👌 🏋️‍♂️ Forest Vance, MS in Human Movement, Kettlebell Specialist, Over 40 Training Expert

🔗 KettlebellBasics.net | ForestVanceTraining.com

Corkscrew Kettlebell Snatch Technique? (PIC inside)

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The corkscrew snatch is a kettlebell exercise where, during the portion of the movement where the KB rotates flips over, the hand rotates around the handle, resembling a corkscrew. 

This rotation can make the movement gentler on the shoulders and hands for some people.

Some may also prefer it to avoid shoulder strain. 

However, in certain tests like the SFG and RKC snatch tests, it might not be allowed due to specific standards.

Here’s an example of what it looks like on the downswing:

Why does this matter? 

Because subtle adjustments in your form and technique—identifying the right modifications for your individual needs, fitness level, and goals—can dramatically impact your results. 

This could be the key to achieving the fitness results you’ve been working so hard for!

To be sure you’re making the most of these techniques, having a skilled kettlebell coach by your side can be invaluable. 

That’s why I’m inviting you to join:

the KB “12 in 12” – Lose Up to 12% of your Bodyweight in 12 Weeks with Kettlebells Transformation Program

THE HOOK


12-week kettlebell coaching program to help you:


1 – Learn the basics of safe and effective kettlebell training
2 – Gain strength and lean muscle
3 – Lose up to 12% of your current bodyweight


WHO IT’S FOR


People aged 40 and up – anywhere in the world with access an internet connection (and at least a few kettlebells)

WHAT YOU GET


1 – Kettlebell-based workouts from Forest for the full 12 weeks
2 – Check ins, feedback, etc on your workouts from Forest
3 – 100% personalized nutrition plan based on YOUR exact goals, needs, and
preferences to help you lose up to 12 percent of your bodyweight in 12 weeks
4 – Access to Saturday Kettlebell Strength Camp series (runs month of June and
July 2024, Saturday mornings at 8am CST) live, real-time kettlebell workouts with Forest and team (live or recorded)
5 – Physical copy of Forest’s CORE Kettlebell Challenge book shipped to you (free shipping within continental US)


SIGN UP

Reply directly to this message with the phrase “12 IN 12”, and we’ll send you all the details. 
 

— Forest Vance
Master of Science, Human Movement
Owner, FVT Personal Training
Author – the CORE Kettlebell Challenge
Certified Kettlebell Instructor
Certified Fitness Nutrition Coach
Over 40 Specialist

Kettlebell Bootcamp Workout [new video]

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I have a special treat for you today!

Last Saturday, I lead a special Kettlebell Bootcamp Workout at our FVT Personal Training – Lee’s Summit location.

I think the routine we went through is a GREAT example of how you can increase strength and achieve optimal functional fitness with kettlebells!

(Same theme as my newest course that’s on sale this week, Kettlebell 5×5)

If you’re over 40, workouts like this will leave you feeling great – you’ll not only build strength, but you’d work your heart, you’ll get some core and flexibility work… and you can crank out workouts like this any time, any place with just a couple of ‘bells!

Watch the video below, then check out my newest training plan here -> 5×5 Program for Strength and Muscle – Kettlebell Edition (on sale this week)

-> Kettlebells for ABS – 45 Min Bootcamp Workout on YouTube

-Forest and the Team at KettlebellBasics.net