If you’ve tried other kettlebell workout plans and found they just weren’t right for you …

If you’re a beginner kettlebell enthusiast and want a program that teaches you how to both how to train with them the right way and outlines a step-by-step plan to learn the basics …

If you’re an older person looking for a kettlebell program designed with your specific goals in mind …

This kettlebell workout plan is designed SPECIFICALLY for you.

Lifetime Kettlebell Fitness is based around two main concepts – 1) strengthing weak areas, addressing flexiblity/muscle imbalances, and attacking problems before they start and 2) focusing on perfect form with the basic kettlebell exercises.

I’ve been working tirelessly on this program for weeks (it’s been in planning stages for months) … and it’s finally done!  So to celebrate, I’m holding a three day weekend sale – order a copy before Sunday, January 29th at 11:59 pm and you’ll get a free copy of my Best Fat Loss Meal Plan (a $17 value)!  Click below for all the details and to grab yours now:

Lifetime Kettlebell Fitness

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In part one of this “Kettlebell for Seniors” series, I outlined the benefits of kettlebell training for seniors and provided a sample KB workout …

(For the record, I also mentioned that I’m personally not a big fan of the term ‘senior’. The images it conjures up are far different than the folks in the 50+ age group that, for example, I’ve met and trained with at RKC events.  I have personal training and boot camp clients that defy ‘senior’ in every sense of the word.  And I certainly won’t be excited about being called a senior myself 20 or so years from now )

I still get emails almost daily, though, with questions about exercise progressions/regressions, modifications, technique pointers, etc. for this specific demographic … so I thought I’d put together a  list of the top 10 articles/videos/etc. on KettlebellBasics.net for seniors:

1. The Kettlebell Swing 

The most basic of HardStyle kettlebell moves – I start all of my kettlebell training clients, no matter their starting fitness level or goals, with some kind of variation of the swing.

2. The Turkish Get Up

Along with the swing, the TGU completes the core duo of HardStyle kettlebell moves.  This post includes a video showing the 1/2 get up as well … a valuable variation of the exercise when you’re just getting started.

3. A Beginner Kettlebell Workout 

Simple yet tough workout that incorporates the swing and TGU.

4. My Kettlebell Story

My personal story about how I got into kettlebell training, and how you can learn from the mistakes I made when starting out.

5. How To Select The Right Size Kettlebell

How to figure out the proper size kettlebell to start with.

6. The Kettlebell Squat 

The next kettlebell exercise you should learn after the swing and TGU.

7. Troubleshooting the Turkish Get Up 

A great post about common problems – and fixes – folks experience with the Turkish get up.

8. Perfecting Your Kettlebell Swing 

A post that breaks down your kettlebell swing form further, covers some common mistakes and how to fix them.

9. Kettlebell Workout For Seniors 

Part one of this series that details a kettlebell workout specifically designed for seniors.

10. Two Easy Exercise Mods For KB Beginners 

Examples of two exercise modifications/regressions for kettlebell beginners – with video.

In conclusion, there are some special considerations older people should keep in mind when training with kettlebells.  This post points you towards the best information on this blog on the topic of kettlebell training for seniors.

That’s it for now – have a great week!

Forest Vance, RKC II

PS - Stay tuned for more details about a complete kettlebell workout program I have coming very soon designed specifically for seniors … and make sure to sign up for my email list if you haven’t yet to get first news of when it’ll be available!

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Special announcement – massive website update!

Whether you’re brand new to KettlebellBasics.net or you’re a long-time and loyal reader, chances are you haven’t really seen all the site has to offer …

We’ve been working hard this week to organize and bring everything 100% up to date.  Getting around and finding everything you need to reach your kettlebell training goals should now be easier than ever.

To start, check out the new and updated About page – it outlines all the site has to offer – including now over 119 kettlebell routines, exercises, and videos.  Click the link below to go there now:

http://kettlebellbasics.net/about/

As you look around, another area I think you’ll really enjoy is the new and updated Kettlebell Routines section – it’s been our most popular post to date and now features over 40 free kettlebell routines!  Click the link below to check it out:

http://kettlebellbasics.net/2010/05/25/kettlebell-routines/

Thanks for your support and talk soon -

Forest Vance, MS, CPT, RKC II

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I’m super excited to share with you the new and re-vamped Kettlebell Basics Weekly Workouts program …

It was created in response to frequent requests for fresh and new kettlebell/body weight workouts, videos, and meal planning advice.

Workout plateaus and boredom are two obstacles many kettlebell/body weight training enthusiasts face … and this program provides a great solution.  Click the link below to check it out:

Kettlebell Basics Weekly Workouts

- Forest

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It’s a great time to be a kettlebell enthusiast.

The popularity of kettlebell training has exploded over the last several years … and with this uptick in popularity has all kinds of cool gear to make your KB workouts more efficient and fun been created.

That being said, knowing exactly what to get for the KB lover in your life can still be tough … so I’ve come up with this list of 10 gift ideas for the kettlebell enthusiast to get your holiday/kettlebell gift-giving thoughts started:

Kettlebells, books, + DVD’s: A somewhat obvious starting point – but not to be overlooked.  Most folks have a new KB book or DVD they want – or a new kettlebell size they need for their collection.

Kettlebells, books, + DVD’s

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Tuesday 11/8 Update: One day left to grab your fast action bonuses!  Also just added a cool preview video to the main page … click the link below to watch and grab your free video and report before time runs out:

The 10×10 Kettlebell Solution

Huge thanks to everyone who entered the 10×10 Kettlebell Solution give-away contest … I was seriously shocked by the response. We ended up with 155 comments on the entry post:

My assistant wanted me to pass along that she had a really tough time picking the winners.  But we ended up choosing Dave & Jerry … so keep an eye out, I’ll be sending you both info on how to grab your free copies of the full program shortly.

Now, if you didn’t win, no worries … the 10×10 Kettlebell Solution is now officially available, and we’re having a special promotion to kick things off.  I’ve put together a special fast-action bonus video and report to go with the program if you pick up a copy before Tuesday night the 8th at 11:59 pm PST.  It’s called the ’4 Secrets to Kettlebell Training Success’, and I think you’ll really like it … head over, get all the details and grab a copy now by clicking the link below:

The 10×10 Kettlebell Solution

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The 10 x 10 Kettlebell Solution is coming very soon … and you can win a free copy!

** Friday 11/4 contest update: Thanks to everyone who’s entered so far!  Entries will be accepted through 11:59 pm PST tonight … hurry and leave a comment to get entered to win.  We’ll spend a day going through the results and announce our winners on Sunday 11/6**

It’s a complete kettlebell program – workout manual, video series, meal planing guide, and more – to transform your body in 10 weeks, using just 10 kettlebell and body weight exercises and 10 different workouts. And it’ll be officially available in a few short days …

However, as we get the finishing touches of the delivery process ironed out, and as a gesture of appreciation to you, a loyal reader, I’ve decided to give away two free copies of the program before I officially release it.

All you have to do to win your copy is leave a comment on this post detailing your number one fitness goal … and your biggest obstacle/frustration/etc. that’s keeping you from accomplishing it.  I’ll have my assistant go through and pick the best two comments so the contest is as fair as possible.  And all I’ll ask for is a little feedback from the winners after they’ve read through the program, watched the videos and tried the workouts themselves.

Leave a comment below to get entered to win … and keep an eye on your e-mail inbox to get first word of the 10×10 Kettlebell Solution’s official release!

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I’ve been getting a lot of emails lately from folks that are just getting started with kettlebell training …

And I’m realizing that a lot of the kettlebell routines I’ve put up over the last couple of months are geared towards intermediate or even advanced kettlebell enthusiasts.

So I thought I’d shoot a quick video to show you a couple of modifications I use every day with my training clients who are beginners, are still learning and perfecting their form, are dealing with an injury, etc.  You can use these mods with many more ‘advanced’ kettlebell workouts to get more out of them (or even be able to attempt them in the first place).

The two modifications I cover in the video are for the two ‘base’ HardStyle kettlebell moves, the swing and the Turkish get up.  I hope the video helps you out, and I’d love to hear your thoughts in the comment section below the post:

P.S. The Kettlebell Basics Swing Manual is a great place to get started if you’re looking to learn the basics of kettlebell training the right way.  In it, I go over the sumo deadlift progression I discussed in the video above, along with a ton of additonal technique tips like it … it also takes you through a 12 week program designed for fat loss, lean muscle gain, and kettlebell swing mastery.  Learn more about it by clicking the link below:

http://kettlebellswingsforfatloss.net/

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As an incentive to get folks into my training studio, and to let them ‘try before they buy’, so to speak, I offer prospective new clients a complimentary trial session – they get to tour my facility and go through a short sample workout.  I’ve built my personal training and boot camp business around using this offer to get new clients in the door -

During this initial trial workout, I usually can tell within 60 seconds or so (many times even less) a person’s athletic ability, training experience, fitness level etc. One of the big indicators is their ability to effectively produce muscle tension/tightness during an exercise on cue.

Take a simple squatting movement for example:  Can the individual maintain midline stability – keep their chest up, shoulders back, and flat back – or do they collapse, round their back and loose tension in their core when they attempt the exercise?

In my opinion, the #1 kettlebell strength building skill is the ability to produce muscle tension and tightness during exercise. This ability will make you instantly stronger, will protect you from injury, and is transferable to many other strength activites.  Let’s further elaborate on each of these points:

1. Effectively producing muscle tension makes you stronger instantly

The ability to tense and contract muscles in your body on cue can result in instant strength increases.  The basic idea (covered beautifully and in much further detail in Pavel’s The Naked Warrior) is that the average person only contracts 20-30% of their muscles when trying their hardest; learning to effectively recruit muscle tension helps you use more of your available strength at any given time.

An example of this phenomenon is the mother who ‘activates’ a large percentage of muscle fibers (through adrenaline and other stress hormones) to lift a car off of her trapped child – but ends up ripping tendons and breaking bones in the process.

2. Muscle contraction – specifically the ability to brace the ‘core’ – protects you from injury

Relaxing your core during a heavy lift and losing your midline stability not only makes you weaker but it also makes you more susceptible to injury.  The core musculature is the like the body’s natural weight belt – and you’re in trouble if you don’t know how to use it.

3. Muscle tension techniques are transferable to all strength activities

Learning how to create maximal muscle tension at the right time is helpful for all strength activities – whether you’re doing pistol squats or heavy deadlifts.  And if you learn how to activate extra muscle and strength while performing, for example, a simple body weight – only push-up exercise, these techniques can be applied the next time you attempt a heavy kettlebell press.

Muscle Tension Exercise Example

Let’s do a basic exercise as an example of how to practice this technique -

Start by placing yourself in the down position of a push-up and and tense all of your muscles together before pushing up. If you practice once without pre-tensing and then practice again after pre-tensing all the core muscles you will see the huge benefit that developing maximal muscle tension in an exercise can give you.

The ability to effectively produce muscle tension at just the right time is critical for getting the most out of your kettlebell training. You’ll get stronger, protect yourself from injury, and be able to transfer the skill to all types of strength training. Train hard and talk soon -

Forest Vance, MS, RKC II, CPT

P.S. To learn more about tension techniques I discussed in this article, a great resource is the Naked Warrior by Pavel. The book is about getting strong using your own body weight, but the techniques he talks about are very easily applied to kettlebell training. For more info about the program and to order a copy of the book and/or DVD, click the link below:

The Naked Warrior Book

The Naked Warrior DVD

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Learn how to perform the basic kettlebell exercises

By far, the most popular posts on this blog are the free kettlebell workouts I share on a regular basis …

An important point to keep in mind, though, is that perfecting your kettlebell training technique should come before you start changing up your workouts.

I just went through and updated the kettlebell exercises page with 13 new articles on learning and perfecting all the basic kettlebell drills … click the link below to check it out:

http://kettlebellbasics.net/2010/05/18/kettlebell-exercises/

Keep lifting hard and talk to you soon!

Forest

P.S. Make sure to sign up for my weekly newsletter if you haven’t yet … you’ll get new kettlebell training tips just like these delivered straight to your email inbox every week, PLUS a free copy of my ‘Beginner’s Guide to Kettlebell Training’ just for signing up! Drop your name and best email into the box at the upper right hand corner of the page to do so now.

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