Category: Basic Kettlebell Drills

How To Avoid The “Kettlebell Sore Wrist Syndrome”

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*”KB Fit Over 40″ Personalized Coaching with Forest is LIVE! Extremely limited space for this one, and it will fill quickly. Details and apply to work with me here:

-> “KB Fit over 40” Personalized Coaching with Forest

How To Avoid The “Kettlebell Sore Wrist Syndrome”

If you’ve just started using kettlebells, you have probably already experienced the sore wrist syndrome. It’s very common with people just learning to use kettlebells in their workouts, but it is completely avoidable. The key to avoiding sore wrists during and after your workouts is to take the time to learn proper technique from the start, and also to be disciplined about the intensity and vigor of your workouts while you’re still learning. Following these tips will help you avoid soreness in your wrists and forearms as you learn to use kettlebells.

Start slow and gradually increase the intensity of your workouts

It’s tempting to take your new equipment and dive right in at full speed. But anytime you’re learning to use something new, it’s important to slow way down and focus on proper technique and gradual increases. When you’re learning new exercises, focus on going slowly through the proper range of motion and get comfortable with exactly what the exercise is first. Don’t jump right in and do 100 reps of something you just learned. Focusing on a few slow reps of a new exercise will still help you build muscle and will help you avoid the pain and soreness from overuse.

Focus on perfecting the technique

Cleans, Snatches and Presses all exert a lot of force on your wrists, which is what leads to the pain, soreness and bruising. Whenever you’re working on learning one of these techniques, practice the motion slowly and carefully until you’re comfortable with it. Then gradually increase the speed.

Your hand and forearm should be moving to meet the ‘bell, not the other way around

When you’re doing a Snatch properly, the kettlebell should float in the air for a split second and then you bring your hand quickly to meet it. This lessens the impact that your wrist has to absorb.

Cleans work the same way, your focus is on bringing your hand to the kettlebell instead of letting it wrap around and fall down on your arm.

Relax your grip on the kettlebell a bit

You want to hold the ‘bell with a firm grip when you’re doing the Clean and the Snatch, but don’t squeeze it tightly. A firm grip lets you control the motion of the kettlebell, but also allows some flex in your wrist instead of trying to dead stop all the momentum. Relax and loosen up your grip slightly and focus on making sure you have control of the kettlebell as it moves.

Whenever you’re learning new exercises, a little pain and soreness is part of the price that we all pay. But focusing on proper form and technique will minimize this pain and let us maximize the time we spend doing the exercises properly. So take it slow and give yourself time to learn things properly and then train hard!

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

PS – “KB Fit Over 40” Personalized Coaching with Forest is LIVE! Extremely limited space for this one, and it will fill quickly. Details and apply to work with me here:

-> “KB Fit over 40” Personalized Coaching with Forest

[new vid] 10 Minute Kettlebell Workout for Fat Loss

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If you want to:

— Get back to your fighting weight!

— Challenge yourself, but not break yourself in the process

— Avoid the expense and hassle of the gym

…then you need kettlebell workouts like the one I’m going to share with you today in your life!

Get your timer. Set it for 10 minutes, and do as many rounds as you can of the sequence below:

— 5 burpees

— 5 alternating kettlebell goblet lunges (per side)

— 10 push ups

— 10 two hand KB swings

— 20 jumping jacks

With workouts like this one, you’ll start burning extra fat, you’ll start challenging yourself more while at the same time taking it easier on your body, and maybe best of all you’ll have a convenient workout you can do any time, any place!

Check out our upcoming 28-day KB MRT Challenge for more workouts like this put into a complete program, plus coaching and support from me and my team: 28-day KB MRT Challenge (starts Monday, May 10th, 2021)

-Forest Vance @ KettlebellBasics.net

(new video) KB Clean + Press Technique, Part 4

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Got a new video for you to check out over on YouTube! This is the fourth part in the kettlebell clean and press series I’ve been working on over the last few weeks. You’ll learn a highly effective, 5-second drill that you can use to instantly boost your pressing power before your next workout:

I also wanted to make sure you got the note I sent yesterday on a new home-study course called “277 Home Exercises You’ve Never Heard Of”. This is a great resource specifically for fit pros and intermediate/advanced trainees:

-> “277 Exercises You’ve Never Heard Of” (for fit pros + intermediate/advanced trainees)

That’s it for today… hope both of these things help, and talk soon!-

-Forest Vance @ KettlebellBasics.net

KB “Quad Stretch” Walking Lunges [vid]

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“The Best Home Gym Exercises You’ve Never Heard Of” – KB “Quad Stretch” Walking Lunges

Don’t let the name scare you…the exercise itself will do that just fine…

When you’re training at home, you likely don’t have access to a leg extension machine for targeting the quads (and honestly, most leg extension machines aren’t that great for your knees anyway).

This exercise takes a Walking Lunge and changes it around so that you’re holding the KB BEHIND your legs. Instead of focusing on pushing yourself up with the front leg, like with a normal walking lunge, and which is where knee stress can be an issue, you focus on straightening out the BACK leg against the resistance of the kettlebell. Then you step forward onto the other leg.

Go up and down your floor a few times…until your quads turn to pudding.

You don’t need much weight for this one. Just focus on extending that back leg on every single rep in order to come up and your quads will have no choice but to fire.

For an extra stretch on the quads, at the bottom of each rep, when your back knee is on the floor, you can also lean your torso back a bit, then extend your leg. This makes the exercise that much worse… (in a good way…and yes, there is such a thing)…

Watch the video that shows you how to do the exercise here ->

One thing I’m always doing is looking for new, innovative exercises to add into workouts.

A resource like this one is invaluable if you are doing the same:

-> “The Best Home Gym Exercises You’ve Never Heard Of“

It contains 277 incredibly effective exercises (like the One Leg Glute Deadlift) you can do with just basic equipment.

If you are more of an intermediate/advanced trainee, and you understand the basics of program design, this tool is invaluable.

For example, yesterday I was designing workouts for our studio clients for the coming month. I had a slot where I was looking to plug in a single leg hinge movement for four sets of 8. We had done SLDL’s for the last couple of cycles, I wanted something to give a similar effect, but also wanted
to change it up from a physical and mental stimulus perspective. I found what I needed in this guide!!

This book has a ton of exercises for every major muscle group in your body…chest, biceps, triceps, back, traps, quads, hamstrings, glutes, shoulders, calves, and abs…

…literally everything you need for a complete workout using just a few pieces of equipment.

Click here to discover how these unique, new exercises will hit your muscles in ways that beat even the best machines at the gym!

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist

NEW VIDEO – Got Kettlebell Blisters? Try This!

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I hear from a lot of guys just getting started with kettlebells… OR even from guys that have been training with them for a while!… that are getting blisters on their hands during workouts.

This should NOT be happening, especially during your regular training. If it is though, watch my new video where I break down a simple technique that should help!

If you want more personal coaching from me, also be sure to check out the Online Kettlebell Bootcamp – 14 Day Jump Start we are testing out this week:

-> FVT Online Kettlebell Bootcamp – 14 Day Jump Start

You’re going to get the daily at-home kettlebell workouts, the rapid results meal plan, plus the accountability and support you need for success!

And not only will you have the exact training and nutrition program you need to jump start your fitness over the next 14 days, you’ll have me and my team in your corner for accountability, coaching, and feedback, every step of the way.

All for a lower cost and more convenience than attending a boot camp class at your local training center.

Fill out the form below, I’ll review your application, and get back to you ASAP:

-> FVT Online Kettlebell Bootcamp – 14 Day Jump Start

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
KettlebellBasics.net
ForestVanceTraining.com

FVT Online Kettlebell Bootcamp – 14 Day Jump Start

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ATTN: kettlebell fans aged 40 and up

If you:

– Want to stay healthy
– Want to keep stress levels down
– Want some structure around their workout program
– Want to keep their fitness up
– Want to lose the “quarantine 15”

My NEW FVT Online Kettlebell Bootcamp – 14 Day Jump Start could be the perfect fit!

You’re going to get the daily at-home kettlebell workouts, the rapid results meal plan, plus the accountability and support you need for success!

And not only will you have the exact training and nutrition program you need to jump start your fitness over the next 14 days, you’ll have me and my team in your corner for accountability, coaching, and feedback, every step of the way.

All for a lower cost and more convenience than attending a boot camp class at your local training center.

Fill out the form below, I’ll review your application, and get back to you ASAP:

-> FVT Online Kettlebell Bootcamp – 14 Day Jump Start

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
KettlebellBasics.net
ForestVanceTraining.com

(new video) KB Clean + Press Technique, Part 3

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Got a new video for you to check out over on YouTube! This is the third part in the kettlebell clean and press series I’ve been working on over the last few weeks. You’ll learn how to avoid those bruised and banged-up forearms with the “towel drill” – check it out:

-> (new video) KB Clean + Press Technique, Part 3

I also wanted to make sure you got the note I sent yesterday on a new bodyweight workout, specifically designed with men 40+ in mind. This is a great program, and also a great compliment to what you are doing with your kettlebell training:

-> new Bodyweight Strength Workout for Men 40+

That’s it for today… hope both of these things help, and talk soon!-

-Forest Vance @ KettlebellBasics.net

How to Avoid Kettlebell Low Back Pain – 3 Tips

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**HEADS UP – Interested in KB Fit Over 40 – Personalized Coaching? Just a couple of spots remain at the time of this writing! – details and submit your interest form here -> http://bit.ly/kbfitover40forest

If you are otherwise healthy, lower back pain is NOT something you should be experiencing when training with kettlebells.

Here are three common KB training mistakes that could be a cause, and how to fix them:

1 – Swinging the KB too close to the ground

Many people swing the Kettlebell too low to the ground as it comes down.

This makes the move much harder and less efficient … and it is also potentially dangerous.

Instead, make sure that the handle of the KB stays above your your knee level as it comes down. This will give you the best leverage and keep the pressure off of your back.

2 – Using sloppy form to pick up the Kettlebell

As people get set to swing the ‘bell, a SUPER common mistake is that they simply use sloppy form.

People will round their back and give zero thought to engaging the core muscles.
This is a BIG no-no, and very dangerous.

It puts your back in a poor starting position, and it also sets you up for bad technique during the exercise.

Make sure that your back is flat and your abs are engaged when you pick up the KB and get it set for your first rep of a set.

3 – Overextending at the top of the movement

It can be easy to let your hips go too far at the top of a KB swing

This is hard on the back, and also you lose power when you do it.
Instead, think about finishing the exercise in a “standing plank” position.

At the finish of the exercise, your knees, hips, shoulders and head should all form a perfectly straight line.

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Kettlebells swings are a fantastic tool for rapid fat loss, and sending your conditioning levels through the roof.

But make any of the mistakes outlined in today’s article when you do them, and you put yourself at risk for lower back pain.

Stick to the recommendations to improve your form, and you will be on your way to SAFE rapid fat loss with Kettlebell swings!

– Forest and the team at KettlebellBasics.net

3 Tips to Properly Rack a Kettlebell

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One of the most overlooked techniques of training with KBs is how to properly rack a kettlebell.

The rack is where the KB ends up after a clean. It’s the start of overhead pressing, various kettlebell squatting variations, and more.

Check out the three simple tips to get it right!

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3 Tips to Properly Rack a Kettlebell

1 – WRIST STRAIGHT

Common mistake is to hold the KB with a bent wrist.

It’s weaker and puts added stress.

Keep it straight.

2 – HAND BELOW THE CHIN

Your hand should be below chin level.

You should also be able to touch your thumb to your collar bone.

3 – FOREARM VERTICAL

The forearm should be straight up and down when the KB is racked.

If I’m going to press the KB or whatever else, this gives me the best leverage and strength to be able to do that.

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If you are looking for more help in learning how to use kettlebells safely and effectively, I have a unique opportunity for you this week: it’s called “KB Fit Over 40”.

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

-> http://bit.ly/kbfitover40forest

Look forward to hearing from you! –

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

“Kettlebell Hacks” [new video course, free this week]

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Our new “Kettlebell Hacks” video course is LIVE, and it’s 100% free this week at the link below:

-> “Kettlebell Hacks” [new video course, free this week]

This is a short (but POWERFUL!) home-study course where you’ll discover three specific drills you can use to rapidly master the swing, clean, and snatch.

Inside, you’ll learn:

1 – The “Towel Swing” – Use this technique to fix one of the MOST common kettlebell swing mistakes, instantly

2 – The “Arm Pin” – Avoid smashing your arm and bruising your wrists with this sneaky trick

3 – Best of all, you’ll learn a simple four-exercise progression you can use to finally master the kettlebell snatch

Click the link and enter your best email below for instant access – it’s free:

-> “Kettlebell Hacks” [new video course, free this week]

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