One of those common myths is that squats are bad for your knees.
But some recent research would contradict this idea.
Two large reviews looked at the impact of exercise on knee joints (see link at the bottom of this article).
And the big conclusion was that joint-loading exercises do not harm knee cartilage.
Here are some additional tips to make sure you’re on the right track:
1 – Squatting with good form is very important. A lot of people go wrong here, and blame the exercise… but it’s really because, well, you don’t know how to do it right. Check out the resources below for help.
2 – You have to work up to doing squats with full depth. If you haven’t squatted to full depth for a long time, build slowly and work towards it over the course of weeks and months. It takes a new client many times months at FVT to build up the leg strength, core strength, and flexiblity to be able to squat to full depth. If they have knee issues, sometimes they never squat to parallel. And that’s cool too! Do what’s right for you.
3 – Work up the volume slowly as well. Don’t come in day one and do hundreds of squats, and then complain that your knees hurt the next day, and never do them again. Do a few sets of low reps at first, and slowly build from there.
Don’t miss my friend and colleage Todd K’s “Feel Good Knees” course if you’re looking to strengthen your knees, prevent pain, and more – it’s on sale this week at this link: https://bit.ly/feelgoodknees4
RESEARCH REVIEW: JOINT-LOADING EXERCISE IMPACT ON KNEE CARTILAGE – https://pubmed.ncbi.nlm.nih.gov/29934429/
If you’ve mastered the kettlebell swing and want to take things to the next level.. if you want a variation to mix up your workouts, but stay true to your programming… the sidestep swing is a great option!
Again – I’m assuming with this one that you have the basic swing down. That’s first.
HOW TO DO THE SIDESTEP SWING
– “Load up” like you’re getting ready for a standard swing – Hike the ‘bell back, and swing it up
– When the KB is floating in the air, take a quick step to the side first with your trail foot, then with your back foot
– Repeat for desired number of reps.
Nice variation, nice dynamic movement, adds some athleticism to your workout, and it’s harder than a regular swing too.
Keep training hard, and talk soon –
PS – Get one week of my “300” Kettlebell Challenge workouts – 100% free:
You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell.
You’ll get a full 28-day training plan, a free copy of both my Kettlebells for Abs – Advanced Results course and Extreme KB Cardio Conditioning, plus coaching and motivation from me, my team, and the rest of your fellow 28-day Challengers.
But we kick off in just a few short days, so sign up and start getting ready now.
In this new 28 day program, we help you get into top shape or just a couple of Kettlebells, 20 or 30 minutes, and three or four times per week.
It’s called the Dirty 30’s Challenge, because we’re going to use this unique 30 rep / chipper-style workout format – popularized by CrossFit – for the workouts.
Some benefits of using the chipper method include:
1 – They are an all-in-one workout. So instead of doing your weights for 45 or 60 minutes, then hitting the treadmill or eliptical or stationary bike, you can get all the cardiovascular training AND strength you need, in one highly efficient session.
2 – You end up doing a lot of work. So you typically burn more calories and can get a greater fat-burning benefit from this type of method than a shorter, lower-volume, extreme-minimalist type approach.
3 – They are a lot of fun! Let’s be honest – keeping your workouts interesting can be a great motivator to keep going! And that’s what you’ll get with the Dirty 30’s Kettlebell Challenge.
Plus, we include my Kettltbells for Abs – Advanced Results program, as well as my Extreme Kettlebell Cardio Conditioning course, both free when you sign up.
Our world has been in turmoil over the last couple of months.
For many of us, both our physical and mental health has taken a hit.
But things are starting to open back up in most parts of the world, and we’re getting messages from men and women everywhere that they are excited to get back to training towards some fitness goals.
— You want to re-spark your motivation — You want to get and stay fit, lean and agile — You want to “get better with age” — You want to do all the things I want to do with out being out of breath or movements
This is a 14-day “kick-start”… focused on nutrition, with the full done-for-you meal plan and lifestyle guide you need to succeed… but also with the workouts where you will burn a MASSIVE amount of calories, to really take your efforts to the next level.
3 – Run 5k – 3.2 miles – at a medium (6 mph) pace (504 calories burned)
If you are not into running, you could also do about 35 minutes of medium-to-high intensity biking, swimming, rowing, etc.
4 – Finish with 15 minutes of simple yoga poses (106 calories burned)
Now not every single workout is this massive. Nor does it have to be to get results. And we give you modifications and adjustments, so that you can do the workout no matter your current fitness level, injuries, etc.
But the big idea is, get ready! Let’s do this! Because we are ready to start working towards those fitness goals, together!!
-Forest Vance ForestVanceTraining.com
PS – Stay tuned – the 14-day Metabolic Reset Challenge opens for sign up starting tomorrow!
I was watching a documentary on Netflix yesterday. It followed top CrossFit athletes as they competed in their big annual competition – “the CrossFit Games” – a few years back.
They do several very intense and totally different workouts each day, for several days on end. One of the things they were doing were ice baths – where you fill up a trash can with water and a couple bags of ice, and sit in it from the waist down for 10 or 15 minutes – to help them recover faster.
It brought me back to my college football days. We used to do this every day during training camp, to help bounce back from the morning practice and get ready to hit it again in the evening.
It actually did help quite a bit!
But little did we know, it could also have been helping us burn more calories!
There was a new study published by the Endocrine Society on April 28, 2020 that showed short-term cold exposure may help people with brown fat burn 15% more calories that those without.
(Unlike white fat, brown fat burns calories through fatty acid oxidation and heat production and is considered a promising target in the fight against the obesity epidemic.)
Now the study said that they have to learn more to figure out the definitive effects of cold exposure on fat loss.
But I like the idea, from both the perspective of this research, and also the fact that we can train our bodies to better cope with physical stress, so that we can be metally ready for whatever life throws at us.
A super easy way to try this out is the contrast shower. You get the water as cold as you can stand for one minute. When the minute is up, you go to hot for the next minute. Alternate for three to five cycles total.
Try this weird cold exposure hack today to start speeding up your metabolism.
Let me know how it goes if you give it a try.
And let’s make it a great week!
-Forest Vance Master of Science, Human Movement Certified Personal Trainer KettlebellBasics.net ForestVanceTraining.com
PS – Get my 14-day Metabolic Reset Challenge diet FREE when you sign up for our 28-day Kettlebell MRT Challenge. But we start TODAY, so if you want in, sign up now at the link below and I’ll get you all the materials ASAP:
Use the kettlebell push press to build overhead pressing power and shoulder durability.
Plus, you will develop some serious core strength in the process!
Here’s how to do it:
1 – Slightly bend your knees and drive the kettlebell overhead, extending your elbows until your arms are straight.
2 – Pull down with your lats as your elbow flexes, and lower the weight to the rack position.
3 – Repeat for the desired repetitions.
If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner …and stay tuned for more kettlebell exercise videos like this one! –