The Kettlebell Towel Swing (instructional video)

At one of the kettlebell boot camp workouts I led this morning at our studio here in Sacramento, CA, we had a new person in the group.

She was fit, and had been working out regularly prior to joining us…

…but she did not have a lot of experience specifically with kettlebells.

One of the things she was doing was using too much upper body to sort of “lift” the kettlebell up, instead of using the hips.

This is a super common mistake, so I thought it would be useful to share the drill I had her do (which fixed her form right away!):

I am doing an ONLINE kettlebell swing workshop on Saturday, November 14th:

=>> Online KB Swing Workshop with Forest Vance

You can attend live, or sign up and get the recording to watch any time you want.

We will be covering dozens of tips like the one I am sharing with you today.

And, if you attend live, I will look at your form and give you some personalized tips to improve!

The Kettlebell Towel Swing

Grab your towel, and loop it around the handle of your kettlebell.

Be sure to “choke down” on the towel so your hands are just a few inches away from the KB handle.

Do a few swings.

The goal is to get the KB to go straight out, NOT droop down, at the top of the arc.

Here is a video that shows you how to do it:

If you think you have the tendency to use too much upper body when performing the kettlebell swing, try this drill.

Even if you think you’re doing the swing right, try it anyway! 🙂

It’s a good test, because you’ll see right away if the KB is projected out like it should be, or if you’re using too much upper body in the move.

Hope that helps, keep training hard, and talk soon

-Forest Vance
KettlebellBasics.net

PS – I am doing an ONLINE kettlebell swing workshop on Saturday, November 14th:

=>> Online KB Swing Workshop with Forest Vance

You can attend live, or sign up and get the recording to watch any time you want.

We will be covering dozens of tips like the one I am sharing with you today.

And, if you attend live, I will look at your form and give you some personalized tips to improve!

[kettlebell hack] Pelvo-Ocular Reflex, or “The Secret is in the Eyes”

Hopefully it goes without saying that the person in the picture above (BTW – it’s a very well known fitness “expert”! – can you guess who it is?) is NOT using proper form 😂

But in all seriousness- where do YOU look when you are performing a kettlebell swing?

As in – are you looking down? Straight ahead? Up?

Believe it or not, your “line of sight” is one of the KEYS to safe and effective kettlebell training.

BTW – Pelvo-Ocular Reflex, or “The Secret is in the Eyes”, is is what I call one of my “kettlebell hacks” – DOZENS of which you’ll learn in our upcoming kettlebell swing workshop:

=>> Online Kettlebell Swing Workshop with Forest Vance

See, there is something called the “pelvo occular reflex”.

In short, here’s how it works:

Visual sensory input (where our eyes are focused) involuntarily affects our head placement.

Likewise, the placement of our heads affects our pelvic placement, lower back alignment and overall posture.

So if you look down during a kettlebell swing, your body tends to pitch forward, putting extra stress on your back and making the move much harder.

If you look up, you end up typically overextending the lower back, and putting extra stress on the neck.

The perfect place to look is slightly down – we like to use the cue “where the wall meets the floor”.

Little tips like this one can make ALL the difference when it comes to getting the most out of your KB workouts, and staying safe.

This is what I call one of my “kettlebell hacks” – DOZENS of which you’ll learn in my kettlebell swing workshop:

==> KB Swing Workshop with Forest (limited spots available)

Space is limited to the first 100 to sign up though, so sign up now if you want to make sure and get in.

To your continued success!

-Forest Vance
SFG II
Kettlebell Expert
KettlebellBasics.net

Online Kettlebell Swing Workshop – Saturday, Nov 14th

Online Kettlebell Swing Workshop – Saturday, Nov 14th

Details and sign up here: http://bit.ly/onlinekbworkshop

I GUARANTEE you will learn something new, or I’ll give you your money back!

Plus, you get my “HardStyle Swing Crash Course” video series AND a copy of the KB Basics Swing Manual FREE when you reserve your spot.

But space is limited to the 1st 100 to sign up.

Details and sign up here: http://bit.ly/onlinekbworkshop

Look forward to seeing ya there!

-Forest and the FVT Team

[video] Modified / Beginner-Level Turkish Getup Variations

What muscles does the Turkish getup work?

ALL OF THEM 🙂

But it’s fantastic.

Because no other exercise simultanously trains both stabilty and mobility, across so many joints, and in so many positions.

However, if you are just learning the exercise, working around an injury, or don’t quite yet have the mobility or core strength to do the full version, it can be tricky.

So check out today’s video. In it, I show two beginner / entry – level variations of the movement – the “1/2 get up” and the “foot switch get up”:

Enjoy!

And if you like this one, also be sure to check out my Lifetime Kettlebell Fitness program for men and women over 50 – we use modified / beginner level version of a lot of the different moves, kind of like this one:

=>> Lifetime Kettlebell Fitness

-Forest Vance
Kettlebell Expert
Certified Corrective Exercise Specialist
KettlebellBasics.net

(new video) Kettlebell Push Press – Quick Drill to Improve Your Form!

Grab the full 7-day “No Guts – No Glory” program for free (for a limited time) at this link – http://bit.ly/kbnogutsnoglory

Struggling with the Kettlebell Push Press? Try this quick drill to improve your form!

If this tip helps, also be sure to check out my FREE 7-day “No Guts – No Glory” kettlebell plan here – http://bit.ly/kbnogutsnoglory

[new vid] TGU Technique Tip

*I’ve gotten together a group of the top experts in the area of garage training for a special event called the Garage Gym Summit: https://bit.ly/garagegymsummit2020v2
It’s going down next week, August 17th-23rd. When you sign up, you’ll get access to interviews with each expert, sample workouts, training tips, and more. And it’s 100% FREE.

But registration is open THIS WEEKEND ONLY.

Click this link to reserve your spot now: https://bit.ly/garagegymsummit2020v2

TGU technique tip

I was getting ready to some Turkish get ups in my workout yesterday and thought – hey, I’ll shoot a video with a helpful drill for our KB Basics tribe.

I did NOT like TGUs when I first learned them… BUT I have learned to love them for the benefits that they provide. Learning how to do them right is well worth the time.

So one of the biggest sticking points is what’s called the “foot sweep” part of the move.

Check out today’s video for a drill that will help you with this and get better at the exercise.

If you liked today’s video, you’ll LOVE the Garage Gym Summit:

https://bit.ly/garagegymsummit2020v2It’s going down next week, August 17th-23rd. When you sign up, you’ll get access to interviews with each expert, sample workouts, training tips, and more. And it’s 100% FREE.

But registration is open THIS WEEKEND ONLY.

Click this link to reserve your spot now: https://bit.ly/garagegymsummit2020v2

– Forest Vance

KettlebellBasics.net

#kettlebells #kettlebellexercises #kettlebellworkouts #kettlebellbasics #turkishgetups

the Garage Gym Summit

In these crazy times, working out at home seems to be more popular than ever.

And so I thought it perfect timing to get together a group of the top experts in the area of garage training for a special event:

the Garage Gym Summit

This special event is going down next week, August 17th-23rd.

When you sign up, you’ll get access to interviews with each expert, sample workouts, training tips, and more.

And it’s 100% FREE.

The only catch?

Registration is open THIS WEEKEND ONLY.

So click the link below to reserve your spot now:

the Garage Gym Summit 2020

And we’ll see you on the “inside”!

-Forest Vance, your host, the Garage Gym Summit

Kettlebell Hip Hinge Drill (new vid)

One of the most popular kettlebell exercises out there is the kettlebell swing.

But it is also one of the most technical!

A common mistake with the move is to think that the swing is a squat, when it is in fact a hinge.

This drill allows you to learn the hip hinge pattern at a slower speed and lower intensity.

Check it out:

KETTLEBELL HIP HINGE DRILL

1 – Stand with feet shoulder width apart, with your heels about 18-24 inches from a wall

2 – Arms should be at your sides

3 – Keep lower back naturally arched

4 – Push hips + hamstrings as far back as you can

5 – Lower torso by bending at the hips

6 – Try to get torso parallel to the floor

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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. Enter your name and best email address below for instant access: https://bit.ly/300kbchallengesample

H2H Kettlebell Swings (form breakdown)

H2H kettlebell swings will skyrocket your explosive strength, stamina, and agility.

But the form can be tricky.

Here are three tips to do them right:

1 – HIP POP – snap the hips out of the bottom of the move! This is always key with your swings, but perhaps even more so with the H2H swing, because it sets you up for…

2 – FLOAT – the KB should “float” at the top of the arc for a split second. This comes from tip #1, the hip pop, and properly gets us ready for the…

3 – HAND SWITCH – you’ve popped the hips, the ‘bell is floating in the air… now all you have to do is take one hand off and quickly replace with the other.

Check out the video to see a couple of different ways you can do this.

H2H swings can build your fitness AND add a new dimension of variety, enjoyment and intensity to your kettlebell training.

Enjoy! –

– Forest Vance KettlebellBasics.net

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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. Enter your name and best email address here for instant access: https://bit.ly/300kbchallengesample

KB/BW “Hybrid Strength” – Free 6-Week Training Plan

Most people I find just want to be ready to rock and in good shape, all the time.

They want to be able to lift some decent weight, or play a pick up game of basketball, or go for a run and feel good… and not kill themselves in the process.

I’m guessing this might be along the lines of goals you have for yourself as well?

A big challenge folks seem to have though with this, is with the STRENGTH part. Particularly if they are working out at home, with minimal equipment etc.

They would like to do some traditional barbell-based training for example, but it’s just not feasible. They don’t have the time to drive to the gym and use the set up there, or the space or extra funds to set something up at home.

(Or maybe your gym is even closed due to current restrictions around the pandemic.)

So I’ve come up with this 6-week program designed to help you get STRONG – using nothing but a single KB and your own body weight!

It’s called KB/BW Hybrid Strength.

And you can get it right now 100% FREE, when you pick up up a copy of Fire Breather at the link below:

=> KB/BW “Hybrid Strength” – Free 6-Week Training Plan

You’ll end up with a killer cardio-focused plan you can use to improve your conditioning and burn twice the calories…

…PLUS you’ll have a new 6-week KB/BW training plan that pairs with it perfectly to get STRONG, any time, any place, with just a couple of KBs and your own bodyweight.

Get your free copy now at the link below:

=> KB/BW “Hybrid Strength” – Free 6-Week Training Plan

And here’s to getting in top shape during the lockdown!

-Forest Vance
KettlebellBasics.net