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

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

Sample Personalized Workout: Alan’s Kettlebell Complex

Question:

If I went through YOUR current (or past) kettlebell routine, could you tell me the WHY behind how it’s put together?

For example, could you answer:

– Why (or why not) each exercise is included?
– Why you are doing the specific amount of sets / reps chosen for each move?
– Why each muscle group / movement pattern is getting the amount of total work / volume that it is each week?

If you don’t have a good answer to these questions, it’s not your fault… but I also think this is why my personalized kettlebell workout program shines:

-> https://forestvance.lpages.co/kettlebell-workouts-for-men-and-women-over-40/

Just imagine how much faster progress you could make if I designed a workout plan specifically for you, and you started really paying attention to this kind of detail!

Here’s an example:

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Sample Personalized Workout: Alan’s Kettlebell Complex

CLIENT NAME – Alan

AGE – 54

GOALS – Improve kettlebell form / technique; gain strength; lose 18 pounds over next 12 weeks

CURRENT FITNESS PROGRAM – Kettlebell workouts from my “300” KB Challenge program 2-3x per week

PAST WORKOUT HISTORY – Has done several half marathons, weightlifting / bodybulding

INJURIES / LIMITATIONS – Knee issue that prevents high volume / load on heavy knee bending moves like lunges

SAMPLE – KB COMPLEX (this is just one section of a single workout! – Alan’s complete program is FAR more detailed and extensive):

Perform three rounds of the complex below. Rest approx 90 seconds between rounds:

*We’re keeping the rep range moderate (5-10 per exercise) so that we can both preserve / improve muscle strength, while at the same time training at a high enough volume to burn maximum calories

– Snatch x 5 per side (Alan is fairly well versed in kettlebell form, and we’re trying to improve lower body explosiveness and conditioning… also, we put the most difficult / complex KB move at the TOP of the circuit so that we’re fresh and can use the best possible form)
– Clean & Press x 5 per side (here we are simply working on overhead pressing strength, keeping the reps lower so that we can use a reasonably heavy weight)
– 1-Arm Swing x 5 per side (working the hip hinge pattern and also the core with the anti-rotational aspect of one-arm swings)
– Goblet Squat x 5 (working the lower body squat pattern, but keeping the reps fairly low to go easy on Alan’s knee)
– Row x 5 per side (working the upper body pulling pattern that is often neglected but such a key part of balanced development)

I’m still looking for a few more people to join my personalized KB workout program, but we’re down to the last couple of open spots!

Click the link below, watch the video, fill out the interest form, and I’ll get back to you ASAP:

-> https://forestvance.lpages.co/kettlebell-workouts-for-men-and-women-over-40/

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

VIDEO – Kettlebell Mistakes (and how to fix them) – Part 1

Avoid these common kettlebell mistakes to stay safe and get faster results!

My KB Fit Over 40 – Online Personal Training clients typically start with a 12-week program that focuses on three goals:

1 – Learn the basics of safe and effective kettlebell training

2 – Gain strength and lean muscle

3 – Help the client lose up to 12 percent of their current bodyweight over 12 weeks

Mastering the basics of good form is SO key to avoid getting injured AND to make the best possible progress towards your goals!

Today we’ll zero in on one common mistake – gripping the kettlebell in rack position.

I cover three tips in the video below on how to get it right – why there is “no wrist” in KB training; exactly where the handle should be placed in your hand; and how to “become one” with the kettlebell.

If you want my personal help in learning the basics of safe and effective kettlebell training, click here to apply for KB Fit Over 40 -> KB Fit Over 40 – Online Personal Training

Check out the full tutorial on how to properly grip a kettlebell below.

-Forest

Kettlebell One Arm Row (new video)

The Kettlebell One Arm Row is one of the best exercises you can do for your back.. BUT you gotta do it right! Here are three quick tips that should help:

1 – Use your body as the bench

2 – Keep your back flat

3 – Drive the working elbow towards the ceiling

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28-day “Drop-a-Size” Kettlebell Challenge

Sign up now, and you will:

— Drop up to one full clothes size in the next 28 days
— Burn up to 1000+ calories in a single workout
— Get the full personalized nutrition plan AND the support you need to stay accountable
— Get my full HIIT Extreme program AND 12 full-length follow-along kettlebell workouts from the database previously only available to personal training clients – both 100% FREE as bonuses for signing up today

We are going to harness the fat-torching power of KBs, combine them with solid nutrition AND the support you need to succeed. Details and register now at the link in my bio!

-> 28-day “Drop-a-Size” Kettlebell Challenge

28-Day Kettlebell “Drop-a-Size” Challenge

The 28-day “Drop-a-Size” Kettlebell Challenge is LIVE!

Sign up now, and you will:

— Drop up to one full clothes size in the next 28 days

— Burn up to 1000 calories in a single workout

— Get the full personalized nutrition plan AND the support you need to stay accountable

— Get my full HIIT Extreme program AND 12 full-length follow-along kettlebell workouts from the database previously only available to personal training clients – both 100% FREE as bonuses for signing up today

Details and register now at the link below:

-> 28-day “Drop-a-Size” Kettlebell Challenge

Let’s do this!!!

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist

30-Second Squat – Flexibility Test

THE SQUAT is one of the best indicators of flexibility in your hips, knees, and ankles.

If you want a simple test to see how you’re doing in these areas, try the drill described below:

30-Second Squat – Flexibility Test

PART 1

1 – Start by standing in front of a wall, so that your chest is about 8-12 inches away.

2 – Do five simple body weight only squats.

3 – On the fifth and final rep, hold in the bottom position for a good 10 seconds.

Watch the video that shows you how to do this here – https://youtu.be/LwS0d2Ot_kU

PART 2

Go through the checklist below, and see how you did (answer each question yes or no):

Y/N – My weight wanted to shift to my toes as I lowered myself into the squat
Y/N – My body wanted to tip forward and my face felt like it was going to hit the wall
Y/N – My knees caved in
Y/N – My feet rotated out to be able to get the tops of my thighs below parallel
Y/N – I had to get my feet super wide to get the tops of my thighs below parallel
Y/N – I was not able to get the tops of my thighs below parallel

If you answered YES to at least one of the questions below, you need to work on your squat!

If you don’t, in the short term, you’re decreasing your performance, and making your workouts harder than they need to be… and in the long term, you are likely to get injured.

My 30-day Flexibility Challenge is specifically designed to help with this, as well as reducing pain, improving recovery time, and getting you moving better in your body overall. Details and sign up now at the link below:

-> 30-day Flexibility Challenge for Better Squats

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
Certified Sport Yoga Instructor

Kettlebell Clean and Press – 3 Tips!

Kettlebell Clean and Press

Here are three tips for a better Kettlebell Clean and Press:

1 – Keep the arc of the ‘bell close to your body

2 – Make sure you’re in a good rack position

3 – Press yourself away from the KB into the ground

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New and Updated for 2022 – Get one week of my “300” Kettlebell Challenge workouts – 100% free!

https://bit.ly/300kb2free

You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell. Click the link for instant access!

https://bit.ly/300kb2free

28-Day Kettlebell LAIT (Lactid Acid Interval Training) Challenge

Would you like to see a significant, measurable performance improvements within the next 28 days, using just a couple of kettlebells and in three or four short, do-anywhere workouts each week?

Sign up for my 28-day Kettlebell LAIT Challenge:

-> https://forestvance.lpages.co/28-day-kb-lait-challenge-v2/

This is a totally new and unique style of training that I’m willing to bet you’ve never tried before.

It’s HARD – but if you can survive, you’ll be shocked at how fast you see results!

Learn more and sign up at the link below, but hurry – we start Monday, November 22nd:

-> https://forestvance.lpages.co/28-day-kb-lait-challenge-v2

-Forest Vance – Master of Science, Human Movement – Kettlebell Expert – Over 40 Training Specialist

Tip to Do Kettlebell Swings Correctly (new video)

The swing is the foundational exercise that the rest of HardStyle kettlebell training is built on.

However, a lot of people do it wrong!

One part of the movement that people tend to have trouble with in particular is the hip hinge.

In today’s video, I show you a drill that will help you improve your form and do kettlebell swings correctly.

If you find this training tip helpful and you’re interested in more personalized attention to improve your kettlebell form, click the link below to apply for my KB Fit Over 40 – Personalized Coaching program:

-> KB Fit Over 40 – Personalized Coaching with Forest

Tip to Do Kettlebell Swings Correctly

If you the tip I covered in today’s video helpful and you’re interested in more personalized attention to improve your kettlebell form, click the link below to apply for my KB Fit Over 40 – Personalized Coaching program:

-> KB Fit Over 40 – Personalized Coaching with Forest

– Forest Vance

Owner, FVT Boot Camp and Personal Training

Author, The CORE Kettlebell Challenge

Master of Science, Human Movement

Kettlebell Expert

Over 40 Training Specialist

KettlebellBasics.net

ForestVanceTraining.com