Jared Savik, a kettlebell sport national champion and RKC, came up with this solution – according to him, it allows for 80-90% max rep range (he talks about using gloves in the context of high-rep snatching; but this is one big reason why I don’t like using gloves – it makes you weaker) and forces a little extra grip work.  The idea is that the gloves allow the kettlebell handle to rotate and not tear up your hands, while still allowing your fingers to catch the handle. 

The other cool thing is that you can pick up a pair of these gloves for just a few bucks at the local home improvement store.  If they’re the type with rubber dots on the palms, no problem – just flip them around.  They’re generally not right or left specific.

All this being said, here’s something to keep in mind:  If you’re tearing up your hands, you’re probably doing too much too fast, or you’re gripping the ‘bell too tightly at the wrong times.  If you slowly increase the length and duration of your kettlebell workouts and you pay attention to using perfect kettlebell training technique, your hands should be totally fine.

So if you’re trying to save your hands but you love training with kettlebells, try out the fingerless cloth glove solution – it could be a life saver for ‘ya!  Let me know what you think in the comments section below.  Oh, and if you haven’t signed up for the KettlebellBasics.net Newsletter, be sure to do so now!  You’ll get a free training video and my Beginner’s Guide to Kettlebell Training when you sign up – just drop your name and email into the box at the upper right hand corner of the page.

1. We usually start off with a dynamic warm up of some kind … something like the warm up I talked about in this post: How To Warm Up For Your Next Kettlebell Workout In 3 Minutes Or Less

2. Then we move on to a ’strength circuit’ – this is sometimes kettlebells only, sometimes kettlebells and body weight or dumbbell exercises mixed together.  It’s usually a combo of two exercises, performed for a specific amount of reps each and rotated back and forth for 5 minutes non-stop.  This is a great set up that allows folks of various fitness levels to all get a great workout in a group setting.  Here’s a video of one of my favorite combos (this is actually a sample video from a brand new workout program I have out – I’ll give you more details about it at the end of this post):

3. Then, we do two ‘conditioning circuits’ – this might be something like:

10 Kettlebell Squat Cleans

5 Kettlebell ‘Renegade Rows’ each side

10 Walking Overhead Kettlebell Lunges

And we’ll run through these sequences in the same fashion as many times as we can for 7-10 minutes.

4. I then take about 5 minutes to do core and/or corrective work – Planks, Hip Bridges, stuff like that.

5. To finish, we do a simple static stretch at the end.

In 45 minutes you get resistance training, conditioning work, core work, exercises for injury prevention, and flexibility – and that’s tough to beat

That’s the structure of a typical kettlebell boot camp workout at Forest Vance Training, Inc.  Hope that helps you design your own boot camp workouts in the future!

Oh, and the video above is from my new 30 Day Rapid Fat Loss Challenge total transformation plan … if you’re trying to lose body fat, it’s for sure at least worth checking out.  Heck, I’m giving away bonuses with it for the next few days (3 days to be exact) that are worth more than the actual product, including a free copy of the KettlebellBasics.net Quick Start Guide … and on top of that, the package is over 50% off.  Get the details here:

The 30 Day Rapid Fat Loss Challenge

If you’ve been looking for some cool kettlebell-themed gear – to work out in or just to roll around town and show your pride with – check out the new KettlebellBasics.net online store here:

Kettlebell T-Shirts, Hoodies and more

And check out this recent post for a few reasons why ordering a shirt, hoodie or sticker is a great idea:

3 Great Reasons To Buy Your Kettlebell Gear Now

The design above is brand new – and more are in the works.  Heck, even if you’re not crazy about any of my designs, there are lots more out on the site I used to create them – here’s a couple other cool ones I found surfing around:

GET A PAIR (OF KETTLEBELLS)

Kettlebell Hardstyle Enjoy The Pain

Kettlebell_Easy/Hard

Here’s three great reasons why you should take the next step in your training career and book a spot at your next local kettlebell certification:

1. You want to teach others

This is probably the #1 reason why people get certified.  If you want to teach others how to safely and effectively train with kettlebells, it’s a must. Plus, being certified shows others that you’re serious, gives you more credibility, lets you charge higher rates … it’s just the right thing to do.

2. You want to further your knowledge and be the best you can be

I thought I knew quite a bit about kettlebell training before I got certified … and was humbled at the RKC weekend  Even if you’ve got experience working in the fitness industry, being around others who have enthusiasm and knowledge in your topic of interest is fantastic – as they say, knowledge shared is knowledge multiplied.

3. You want a mental and physical challenge

Several of my own training clients have gotten their kettlebell certification for this very reason … they’re ready to take their training program to the next level and they want the mental and physical challenge that goes along with getting their cert.

If you read this blog on a regular basis, you probably know that I’m impartial to the RKC system.  And I don’t have any other kettlebell certifications, so it’s true that I don’t have anything to compare to.  However, I do have several other ‘nationally accredited’ personal training certifications … and I can tell you that the physical challenge I endured at the RKC weekend, as well as the amount of knowledge I gained, was amazing compared to the rest of my certs.

When I say physical challenge, here’s a video to give you a little idea of what I mean:

Now just imagine three 10+ hour days of that

Another cool thing about the RKC system is that you have the option to get in with a ‘low barrier of entry’  - the HKC. For more details about that cert, you can check out the full post I did on it here: The HKC Kettlebell Certification

Basically, the HKC is a one-day kettlebell certification that teaches three basic moves – the Get Up, the Swing and the Squat. The physical test is a little easier than the RKC, and it costs about 75% less.  Additionally, it’s offered at a lot more places than the RKC … you can see a list of locations and learn more by clicking the banner below:

If you’re looking to go right for the RKC, click the banner below for more info on that:

So if you’re thinking about getting your kettlebell certification, hopefully this post has given you a few good reasons to make it happen … let me know what you think in the comments!

Kettlebell T’s, Hoodies, Buttons and more from KettlebellBasics.net and Forest Vance Training, Inc. are now officially available! Check out our store by clicking the link below:

Kettlebell Gear – Shirts, Hats, and More

If you’re like me, you love kettlebells.  And a shirt, hoodie, or hat shows everyone how much you like training with them.  And it’s a good converstation piece.

If you’re thinking about ordering some gear for yourself, here are three great reasons why you should do so now:

1. Show Your Kettlebell Pride

If you’re like me, you love kettlebells.  And a shirt, hoodie, or hat shows everyone how much you like training with them.  Plus, it’s a good converstation piece.

2. Quality Kettlebell-Themed Gear Is Hard To Find

It’s actually hard to find quality kettlebel-themed shirts, hats, and the like.  So you’ll have unique clothing that will be the envy of all your kettlebell enthusiast friends.

3. You Can Save 10% If You Order By This Sunday

You’ll save 10% off of every item in the store if you order by Sunday, July 25th.  On Monday the 26th prices will go up.  So if you’re thinking about picking up a shirt, hat, or hoodie, now’s a great time!

Grab your kettlebell gear at 10% off by clicking the link below:

Kettlebell Gear – Shirts, Hats, and More

• The importance of a proper hip crease during the Swing
• Why you should feel like you’re hike passing the KB back during the ‘bell’s decent phase
• How to ‘lock in’ your upper body throughout the exercise

Enjoy!

To grab your free copy of my training video ‘Kettlebell Rx: 3 Common Training Mistakes and How To Fix Them’, sign up for the KettlebellBasics.net newsletter!  Just drop your name and email into the box at the upper right of the page.

Kettlebells are a fantastic tool for building strength endurance and shooting your conditioning level through the roof. But for balanced development, you do need to include other types of training in your overall programming scheme. Using your own body weight as a workout tool is a great solution. Here are three advanced body weight exercise methods that should make a great compliment to your existing kettlebell training program:

1. Static holds

Here’s a somewhat unorthodox technique for building strength your own body weight.  A static hold is, at it’s most basic level, where you simply hold an exercise at a particular point in its range of motion. It’s a great way to make exercises that are easy when you reach a certain fitness level – like Push Ups – more difficult.

As an example, to use this technique with a Push Up, you could do three static holds of 30 seconds each at the bottom, middle, and top of the range of motion of the exercise.

2. Tabata Intervals

The ‘Tabata’ method, just for a quick review, is a simple interval protocol. It involves twenty seconds of all-out work, ten seconds of rest, and is repeated eight times. Then puke, fall down, pass out, etc. I wrote more about the Tabata method in this post:

The Advantages Of HIIT Cardio

It works great with a variety of bodyweight exericses, like Squats, Push Ups, and Sit Ups.

3. Using Body Weight Exercises For Cardio

In the same vein as Tabata intervals – if you hate doing traditional cardio (like I do), you can do a body weight circuit instead. You simply need to string together a series of body weight exercises and make sure that they:

• Keep you moving non-stop for a period of time
• Keep you heart rate up
• Aren’t overly intense – you should be able to maintain the flow for at least 15-20 minutes

Here’s a cool video to give you an example:

So there are three advanced body weight exercise training methods to compliment your current kettlebell training program. Build them into your workouts today!

If you’re looking for even more advanced body weight training methods, check out my book and DVD all about how to get an awesome workout anywhere in 30 minutes or less, No Gym? No Excuse! And if you’re interested in a top-secret package deal on all of my products, check out the checkout page of that very same website:

No Gym? No Excuse!

Now on the other hand, if you’ve been faithfully practicing your kettlebell moves, your technique is improving and you’re getting the basic exercises down pat …

Guess what? It’s about time to add the kettlebell circuit to your training arsenal. Here’s just a few of the benefits you can expect from incorporting kettlebell circuits into your routine:

* Burning fat without sacrificing muscle mass
* Improved conditioning
* Increased strength
* Increased athleticism

Another great thing about kettlebell circuits is that they are super efficient and usually can be completed in 20 minutes or less.

Here’s an example of a kettlebell circuit workout – it’s a video from my ‘kettlebell combo’ video series:

Don’t forget: Although it might not be that exciting, mastering the basics is essential before you start doing kettlebell circuits.  You’ll get a better workout, prevent injury and enjoy your kettlebell training experience a lot more.

Kettlebell circuits are an awesome way to burn fat, improve your conditioning, increase strength, and increase athleticism. Start incorporating them into your routine today!!

If you haven’t mastered the basics of kettlebell training, the KettlebellBasics.net Quick Start Guide is a great place to start. I’ve recently added a video series to the package, and the price is going up next week, so now’s the time to grab a copy if you haven’t already at a great price!!

The Kettlebell Swing

Basic demo of the Kettlebell Swing

How To Do A Turkish Get-Up

Details how to do the Get Up step-by-step

Bodyweight and Kettlebell 300 Workout

You’ll be energized by this cool challenge workout

Overview Of Kettlebell Swing Styles

HardStyle vs. Competition vs. CrossFit/American – which is best for you?

How To Fix The Kettlebell Clean

Three common Kettlebell Clean mistakes and how to fix them

Troubleshooting the Turkish Get-Up

Great video that walks you through this complex exercise step-by-step

The Kettlebell Row

How to perform several variations of the Kettlebell Row

Two Down And Dirty Kettlebell Circuits

Includes a video of how to perform the Kettlebell Thruster

Positives And Negatives Of YouTube For Learning To Train With Kettlebells

YouTube can be great … but be careful

Kettlebell Swing Styles Part Two

Even more Swing variations

Kettlebell Basics Combo #1

Swing, Thruster, Snatch

Kettlebell Basics Combo #2

Get Up + Snatch

Kettlebell Basics Combo #3

Clean and Press, Snatch, Goblet Squat, Hand to Hand Swing

Kettlebell Basics Combo #4

The ‘Super Full Body Attack’

Teaching The Swing

A great video with Senior RKC David Whitley on the basics of the Kettlebell Swing

Whew!  That should be enough video to last you for a while  Enjoy!

Have you signed up for the KettlebellBasics.net Newsletter yet?  You’ll get the ‘Kettlebell Rx’ Video and A Beginner’s Guide To Kettlebell Training totally free for signing up!  Plus you’ll get regular updates from KettlebellBasics.net … just drop your name and email into the box to the upper right of the page.

That being said, here are a few kettlebell routines to give you ideas for your workouts and to help you keep things interesting.  Most of these have written descriptions and video – enjoy!

A Beginner Kettlebell Workout

Combines two basic kettlebell exercises – the Swing and the Get Up – into a medium intensity, beginner level workout. Start here after you feel confident with your Swing and Get Up technique.

Kettlebell and Body Weight 300 Workout

Combines the Swing and Goblet Squat with some basic body weight exercises for a short kettlebell circuit.

A ‘Big Five’ Kettlebell Circuit Workout

This one takes all five basic kettlebell exercises – the Swing, the Get Up, the Goblet Squat, the Clean and Press, and the Snatch – and combines them into a giant circuit.

‘Extreme Cardio’ Kettlebell Workout

How to use kettlebells for cardio! Includes two sample workouts.

Two Ultra-Abbreviated KB Circuits

If you’re short on time, here’s two kettlebell workouts you can do in 15 minutes or less.

Kettlebell Basics Combo Series

A video series by yours truly (still in the works) that features four ‘kettlebell combo’ videos so far. Take combo #1 for example – the one arm Swing to one arm Squat to Overhead Press to one arm Snatch. All combos also have a basic workout you can do with them.

Kettlebell Basics Combo #1

Kettlebell Basics Combo #2

Kettlebell Basics Combo #3

Kettlebell Basics Combo #4

These kettlebell routines are just a start – we’ve got many more to come, so stay tuned!!  Comments and questions are always welcome.

P.S. If you liked these kettlebell workouts, why not subscribe to the KettlebellBasics.net newsletter? You’ll get email updates of new posts, a free video and e-manual just for joining, and more. Just drop your name and email into the box to the upper right of the page to sign up.