Category: Basic Kettlebell Drills

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

New Video: Kettlebell Clean and Press Technique, Part 2 – the Drop

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Got a new video for you to check out in our kettlebell clean and press technique series!

In part one of this series, we talked about the importance of proper grip when performing a kettlebell clean and press. We review this at the beginning of today’s video.

What’s called “the drop” is the main portion of the kettlebell clean and press exercise that we cover in today’s training segment. You’ll learn how to quickly and easily master this portion of the exercise. I also cover some common mistakes that people make, and some simple drills to address them.

If you liked this video, you can get a full week my “300” KB Challenge program for free at https://bit.ly/300kbchallengesample

Here is to your continued kettlebell training success!-

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

6-Week Kettlebell Program for Strength + Muscle

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Kettlebell GAINZ is the definitive guide to gaining strength and muscle with kettlebells – while staying lean, athletic, and in great condition, at the same time!

-> Kettlebell GAINZ – 6-Week Kettlebell Program for Strength + Muscle

People got some amazing results in our “beta” group, gaining up to 133% on their strength and adding up to 5.5 pounds of muscle in six weeks! Click here to learn more.

Here’s how it works:

— First thing to complete on signing up is the Kettlebell GAINZ baseline fitness testing. This is a series of simple kettlebell and bodyweight – based fitness “tests” you’ll take both at the beginning and end of the 6 week program. It’s a SPECIFIC and QUANTIFIABLE way to measure your progress!

— The Kettlebell GAINZ training plan is broken into weekly “lessons”. Each week builds on the previous, so you’ll consistently challenge yourself, and make measurable progress, throughout the program.

— This is one of – if not THE – most detailed training plan I’ve ever put together. In working with tens of thousands of customers and clients online over the last six years, I’ve learned what works – and what doesn’t! – when it comes to the most effective way to program and coach kettlebell workouts on the internet.

— For every kettlebell move in the program, I link to a video breaking how to do the exercise – so that you’ll know how to complete every move, with perfect form.

— This is a COMPLETE training plan – so in addition to the three-times-per-week kettlebell workouts, you also get a daily mobility routine, dynamic warm ups, HIIT routines to perform 2-3x per week to get even faster results, and MUCH more.

You’ll also get the “Athletic GAINZ” diet plan – the eating approach I personally have adopted – as well as my top clients have adopted as well – to achieve next-level fitness results … AND a copy of my “Kettlebell Training Basics” package – 18 ADDITIONAL weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over.

So if you are looking to get strong, fast … while staying in top shape at the SAME TIME … Kettlebell GAINZ is for you:

=> Kettlebell Gainz – definitive guide to gaining strength and muscle with kettlebells – while staying lean, athletic, and in great condition, at the same time

Thanks!

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Owner, FVT Personal Training
KettlebellBasics.net

[new video] Kettlebell Snatch Technique – Part 3

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Welcome to our final video in the kettlebell snatch technique series.

In part one, we broke down a progression to get you started on the snatch, including one arm swings and high pulls.

In part two, we worked up to doing a snatch.

In part three, we are going to refine your technique, do some troubleshooting, and make sure you understand the basics of performing and safe and effective kettlebell snatch!

– Forest Vance Master of Science, Human Movement Certified Kettlebell Expert

PS – My KB Fit Over 40 – Personalized Coaching program has been 100% full, but I just had a spot open up! First person to sign up gets it, more info here -> https://bit.ly/kbfitover40forest

28-Day “Dirty 30’s” Kettlebell Challenge 2.0

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Hey! – we are starting a new 28 day Kettlebells challenge this coming Monday, thought you might be interested in checking it out.

Here is the link: https://bit.ly/dirty30sdec2020

From the sign up page:

“You will shred fat, reset your metabolism, push yourself both mentally and physically… with just a couple of Kettlebells and your own body weight, in 20 or 30 minutes per day, three or four times per week.”

What could be better?!? 🙂

I also have my ‘athletic Gainz’ diet plan included as part of the Challenge, so you can get your diet organized and on the right track..

And you get our 30 day flexibility challenge videos free with registration so that you can work on your movement and mobility too.

Here is the link again: https://bit.ly/dirty30sdec2020

Hope you can join! –

-Forest

The Kettlebell Towel Swing (instructional video)

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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!):

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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!

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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:

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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”

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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

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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