Gift Ideas For The Kettlebell Enthusiast

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

Heart Rate Monitor: Heart rate monitors allow exercisers to establish a target zone and maintain their goals by monitoring their progress on a daily basis.  This would give a person who has begun to workout or has the desire to challenge themselves further the ability to accurately gauge their growth.

Heart Rate Monitor

Gymboss Timer: The beauty of this inexpensive supplemental workout tool is that it can help a person plan and execute their kettlebell workouts, giving them an opportunity to exercise as if they were in a boot camp class because it takes thinking out of the picture.  This timer creates structured intervals for a person to move through with any form of workout.

Gymboss Timer

ForestVanceTraining Kettlebell-Themed Apparel:  Browse our website with different clothing items and accessories, giving that special someone a way to express their enthusiasm outside of the gym.

ForestVanceTraining Kettlebell-Themed Apparel

Vibram Five Fingers:  A type of minimalist shoe manufactured by Vibram, originally marketed as a more “natural” alternative for different outdoors activities (sailing, kayaking, canoeing, and as a camp or after-hike shoe).  The footwear has thin, flexible soles that are contoured to the shape of the human foot, including visible individual sections for the toes.  Perfect for kettlebell training.

Vibram Five Fingers

Kettlebell FitDeck Exercise Cards:  If you know someone who enjoys working out at home, but is searching for a way to mix up their options, these cards are a great opportunity for them to have variety and create their own workouts.  Multiple ‘themes’ of these cards exist, including kettlebells and body weight training.

Kettlebell FitDeck Exercise Cards

Jump Rope:  This is a great present for a person who is unable to get into the gym on a daily basis, and works out from home because it creates a self controlled cardio workout with very little required space.

Jump Rope

Foam Roller:  If you know someone who works out often, you can be pretty sure that they deal with aching muscles and soreness, that is where the foam roller comes in.  This tool causes self-myofascial release to occur, breaking up tension in muscles and giving a person the benefit of being able to work out regularly with less pain.

Foam Roller

MP3 Player: This would make a great present for someone who works out by themselves at the gym or outside, music is a great form of motivation and this provides a person with a great variety to choose from.

MP3 Player

Massage Gift Certificate:  Massages can help break down lactic acid, loosen up tight muscles, and increase blood flow.  This is very beneficial to people who workout often because it can alleviate current pain and help prevent future pain.

In conclusion, more cool stuff exists now than ever before for the kettlebell lover. This is a short list of gift ideas to get you thinking about what to get for the kettlebell enthusiast in your life this year.  Happy holidays to you!

Forest

P.S.  If you liked this post, please make sure to sign up for my weekly email newsletter while you’re here … you’ll get a free copy of my Beginner’s Guide to Kettlebell Training when you do as my way of saying thanks … just drop your name and email into the box at the upper right of the page to sign up now!

Product Review: Kettlebell Muscle by Geoff Nupert

We know that kettlebells are a great tool for losing fat and improving conditioning.  But few folks realize they can also be very powerful for building muscle …

There are a multitude of factors that go into ‘ideal’ hypertrophy (muscle gain) program design – time under tension (how long a set lasts), rest periods (rest time between sets), intensity (% of 1RM used), etc.  Kettlebell Muscle by Geoff Nupert ‘laser targets’ these factors into a formula that flat out works for building a lot of muscle mass in a short amount of time.

I recently picked up a copy of the book after putting it off for a while – being completely honest, a big reason why was it seemed to be priced a bit high for such a short book. But the bottom line is the information in a book is the reason you pay the price you do for it, not the length – and it turned out to be well worth it.

Without giving too much away, the book is about using double kettlebell complexes and chains to gain muscle. (A complex is where you do several exercises back-to-back without resting – click here for some examples).

If you’re strapped for time, this is an awesome program. The entire program has you working out less than one hour total each week for twelve weeks.  The remainer of the book covers the eight basic KB exercises used in the workout, some info about the effectiveness of kettlebell training in general and why the double kettlebell complex is so effective for adding muscle, and some basic nutritional tips to help you reach your goals.

All in all, though the book seems high-priced at first glance, it’s well worth it.  If you’re looking to add muscle and you want a time – efficient program to do it, bite the bullet and pick up a copy – you’ll be glad you did. For more details about the book and to order from DragonDoor.com, click here.

Forest

P.S. For more reviews of the latest kettlebell books and DVD’s, plus tons of free articles and videos on kettlebell training, PLUS a free copy of my Beginner’s Guide to Kettlebell Training, please make sure to sign up for my weekly email newsletter by dropping your best name and email address into the box at the upper right of the page!

Reverse Aging, Reduce Pain, and Restore Lost Vigor with The Kettlebell Boomer

Over the last couple of months, I’ve been making an effort to get feedback from you – my regular readers and e-mail subscribers – and it’s been incredibly helpful. One of the things I’ve discovered is that there are quite a few of you interested in and actively training with kettlebells that are over the age of 50. And a lot of you have asked for specific program recommendations …

‘The Kettlebell Boomer’ with Master RKC, Andrea Du Cane is a 2 hour and 50 minute DVD designed exactly with you – and your specific goals – in mind.  Here’s a little clip from the sales copy on DragonDoor.com:

“Nothing ages us faster than the lack of regular, effective exercise. Muscles melt away, bones go brittle, posture stoops, skin sags, flab hangs and joints creak. Pain, fear and fatigue become our constant companions.

The less you exercise, the faster you decline. However, not all exercise is created equal. Many forms of exercise may at best put you in a holding pattern, while other forms of exercise might even exacerbate your health issues.

The good news is that there is one form of exercise which can give you immeasurable health benefits, whatever your age. Regular, well-designed kettlebell workouts may not only reverse many symptoms of aging, but will actively contribute to building your strength and power well into your 50s, 60s, 70s and 80s …

Andrea Du Cane’s Kettlebell Boomer presents a complete De-Aging Masterplan, that gives everyone from the raw novice to the experienced athlete an opportunity to defy physical decline and hone themselvesósafely, simply and progressivelyóinto the muscular, energetic, magnetic specimens they deserve to be.

Kettlebell Boomer provides everything you need to start training with kettlebells with full instruction plus follow-along workouts. You will discover two main workouts, one with a strength focus and the other cardio. Watch four different people doing the workout, each representing a different level. Pick the right level for you and follow that person through the entire workout. Or you can switch between levels for different exercises.

Bonus sections cover warm-ups, joint mobility, balance and stability to ensure your anti-aging kettlebell program covers all the essential elements for a long, active, safe and pain-free life. Enjoy!”

Andrea covers many of the basics a lot of folks don’t address – what size kettlebell to start with, the best type of footwear for training with kettlebells, and as mentioned above, balance and stability drills to get you started right with your kettlebell training from the very beginning.  Check out this preview of the DVD:

Andrea Du Cane was one of the Master RKC’s at the RKC certification I took two year ago. She’s a great instructor and I highly recommend this program if you’re looking for one specific to your workout needs and you’re over the age of 50.  For more info about the program and to pick up a copy (as far as I know, the only place you can order it is on DragonDoor.com), click the banner below:

The Kettlebell Boomer How to Defy Aging and Be a Human Dynamo Throughout Your Senior Years—Thanks to Kettlebells

‘Till next time –

Forest Vance, RKC

P.S. Have you signed up for my weekly email newsletter yet? You’ll get a FREE copy of my Beginner’s Guide to Kettlebell Training when you do so now … just drop your name and best email into the box at the upper right of the page to sign up today!

Dragon Door Kettlebells Review (part two)

Authentic RKC Kettlebells

About a year ago when I first started this site, I did a review on Dragon Door kettlebells. Now, a couple thousand personal and client kettlebell training hours later, I thought I’d do a follow-up on my original Dragon Door review post. Enjoy – and would love to hear your feedback when you’re done reading!

-Forest

Here’s how I opened the ‘first edition’ of my Dragon Door kettlebell review post:

“If you’ve shopped around for kettlebells at all, you’ve probably found that there are a lot of different brands out there at a wide range of different prices. I’ve personally used quite a few different brands of kettlebells, and I can tell you firsthand – there’s a difference! I’m going to give you a few tips on your purchase, and also explain why a quality ‘bell – particularly a Dragon Door kettlebell – is worth the extra investment.”

I made this statement after training with the Dragon Door ‘bells for about six months. About a year and a half later, I feel exactly the same way. However, I do have two additional very important points to make

1. Difference in Kettlebell Brands – Build + Feel

I’ve had the opportunity to train with – and actually own the odd pair of – other brands of kettlebells now. There is definitely a difference between the brands, if anything just the ‘feel’ of training with them.

As an example, the Apollo brand kettlebells that I own have a larger handle and a rubber stopper on the bottom. My Go Fit kettlebells have a rubber coating on the actual ‘bell. And I have a couple other off-brand KB’s that have another different feel entirely.

2. Kettlebell Training Level Should Dictate Quality Need

Second, I think that if you are just going to be doing two-handed swings, goblet squats, turkish get ups, and other very basic kettlebell drills, the brand doesn’t really make that much difference. Drills like these are not overly abrasive on your hands, they don’t require rotation of the ‘bell in your hand, and the balancing of the actual ‘bell is not super important . In short, at this level of kettlebell training, quality is not a huge factor.

Now, if at some point you envision yourself getting into doing more advanced kettlebell work, such as cleans, presses, snatches, etc., smoothness of the handle, balancing of the ‘bell and that kind of thing become very important.

For example, if you’re doing 100 snatches in 5 min., there is some serious friction happening on your hands. If you’re doing it with a lesser quality KB, you can count on tearing your hands up pretty quick. And if it’s not balanced properly, it makes the exercise much more awkward and forces you to actually work harder than you have to.

Look, I know that the majority of folks are just going to try and buy the cheapest kettlebell they can find. Which is cool – it’s a free country, you can buy whatever kettlebell brand you want 🙂 My main point is that with kettlebells – as you do with life – you tend to get what you pay for. So if you are just looking for some kettlebells to do some very light exercises, then pretty much any brand will do. But if you are currently or at some point looking into doing more advanced kettlebell training, you’ll want to spend some time and make sure that the ‘bells you invest in are high-quality enough to meet your on-going training standards.

Good luck in your kettlebell search!

Forest Vance, MS, RKC

P.S Click the link below for more details about Dragon Door kettlebells:

Dragon Door Kettlebells

Kettlebell Blog Overview – The Best Of KettlebellBasics.net

Kettlebell Blog

In the last 24 months or so, KettlebellBasics.net has featured:

  • Well over 150 blog posts
  • At least as many weekly email newsletters
  • Several original kettlebell training ebooks and video courses
  • A kettlebell-themed clothing line

And much more …

So naturally, one of the questions I get most from new readers (and long-time readers alike) is where the heck to start!

This post is going to provide a starting point for this kettlebell blog – even if you’ve been reading my posts regularly for a while, chances are there’s some things I mention in this post that you may have missed that could be of some value in your kettlebell training.  Let’s get started!

Where to Start

If you’re brand new to kettlebell training – or you’re still learning the basics – start with my ‘Best Of’ posts.  You can find these on the right sidebar from any page on the blog … you’ll find in these posts a ‘directory’, if you will, of kettlebell exercises, kettlebell routines, and kettlebell videos.

The Weekly Newsletter

If you like my ‘Best Of’ series, you’ll love my weekly kettlebell newsletter.  You get two free bonuses when you sign up – ‘Kettlebell Rx: 3 Training Mistakes And How To Fix Them’ (a KB training video) AND a copy of my ‘Beginner’s Guide To Kettlebell Training’ (e-manual).  Plus, you’ll get weekly email updates from me with new kettlebell workouts, videos, and training tips.

Programs + Products

Next stop is the programs and products page.  You can access this page from anywhere on the blog, too … it highlights my series of paid products that’ll help you make even faster progress towards your kettlebell training goals ….

The Kettlebell Basics Swing Manual is the ‘basic’ guide that teaches you the foundation of HardStyle kettlebell training.  This is where you should start.

The KettlebellBasics.net Quick Start Guide is an all-inclusive program that teaches you the five basic KB training moves.  It includes both audio and video instruction in addition to an e-manual … it’s a good bet once you’ve finished the Swing Manual, or if you’re just ready to jump in right away.

My Kettlebell Basics Premium Workout Series is designed to help you take your kettlebell training to the next level; it’s the progressive plan you need to make continued progress with your training.

The 10×10 Kettlebell Solution is a brand new workout program designed to help you gain lean muscle, torch body fat and transform your body in just 10 weeks, using just 10 exercises and 10 workouts.

And the Kettlebell Basics Weekly Workouts program is the one-stop shop for on-going workouts to help you reach any fitness goal.

More Recommended Resources

Finally, if you’re looking for additional KettlebellBasics.net – approved kettlebell resources, look here.  You’ll find recommendations for the best brand of kettlebells, interval timers, Dragon Door books and DVD’s, and much more.  You can find this page too at the top of this blog at any time.

So there you have a kettlebell blog overview – the best of KettlebellBasics.net.  Whether you’re brand new to the blog or you’ve been around a while, take some time and check out the resources I’ve listed here .  There’s enough free info here to last you a long time and give you a great kettlebell training foundation … and, if you’re so inclined to save yourself some time and hassle, I’ve got an array of paid products to help you, too.

Train hard and good luck!

Forest Vance

Master of Science in Human Movement

ACSM, NASM Certified Personal Trainer

Level 2 Certified Russian Kettlebell Instructor

Kettlebell Workout With The Gymboss Interval Timer

One of the great things about kettlebell training is its minimalist appeal:  A couple of kettlebells are really all you need for a full-body resistance, cardio, and core workout.

However, there are a select few training tools that, although certainly aren’t a requirement for good kettlebell workouts, will make your life easier and your training sessions more efficient. Enter the Gymboss Interval Timer.

The best way to demonstrate the power of the Gymboss is to show you exactly how it can be used during a workout – so here’s a video that:

a) Takes you through a cool KB workout
b) Shows you how useful the GymBoss actually is during a timed interval workout like this one (keeping track of and making the best use of your rest intervals is, by the way, something you should definitely be doing to get the most out of your training time):

Enjoy!

P.S. Want to pick up a Gymboss? Click the link below to order one today:



Me? Get My Kettlebell Certification?

Think about it!!
Think about it!!

While you might have considered getting your kettlebell certification, I know most of you just want to learn how to use KB’s to most effectively and safely burn fat, build lean muscle, and get into great shape. However, there is a case to be made for getting kettlebell certified – whether you plan on teaching others someday or not. Here are four great reasons why you should seriously think about it:

1. Keeps you fresh on all the latest tricks and techniques

I just signed up for the level two RKC certification this coming July … and while I personally train with kettlebells myself and teach others how to use them almost every day of my life, I know that there are new developments in the RKC system that make it well worth it to go back every couple of years.  It will help improve the quality of instruction I deliver to my clients as well as my own personal fitness.

2. The physical challenge

When I completed the level one RKC cert, I was surprised at the physical difficulty – no other personal training certs that I’ve done have anywhere near the physical component that the RKC does.  And I think that’s a great thing – you gotta walk the walk if you’re gonna talk the talk! Each day was easily physically as hard as a three-workout day of (American) football training camp.

But if your goal is personal fitness, a physical challenge like this is awesome – and I think 99.9% of folks couldn’t do it by themselves.  So this is another great reason to think about signing up.

3. Being around like-minded individuals

Whether or not you plan on teaching others how to train with kettlebells, there’s nothing like being around other like-minded folks when it comes to something you’re passionate about.  Kettlebell enthusiasts are a unique breed 🙂  And I think just this, and the connections you end up making, are well worth getting your kettlebell certification.

4. It’s cheaper than personal training

If you’re looking to learn the ins and outs of KB training, it’s actually cheaper and more time efficient to get, say, the new HKC cert than it is to get an equivilent amount of one-on-one training from an RKC (and that’s providing you can even find one in your area). Plus,you’re getting instruction from multiple world-class kettlebell instructors all at the same time!

So there you have four reasons why you should consider getting kettlebell certified.  I think there’s a lot of value in getting your cert whether you’re looking to teach others or just doing it for some or all of the personal reasons listed above.  Who knows – your passion may even turn into a career!

Train hard, train smart and good luck –

Forest

P.S. The HKC is a great starting point for a kettlebell certification – it takes only one day, they’re held in locations all over the world, and the experience is simply unmatched.  Click the link below to learn more about it and see if one is being offered in your area soon (and look out for that early registration discount when you head over! 🙂

HKC (HardStyle Kettlebell Certified) Instructor Workshops

5 Christmas Gift Ideas For Kettlebell Aficionados

Since you’re reading this blog, you’re more than likely a kettlebell aficionado yourself – and odds are you have one or more folks on your Christmas list that might want some kettlebell-related gear, too.  Here are five gift ideas to get you thinking:

1. Vibram Five Fingers

These crazy-looking shoes are all the rage in the kettlebell community; they’re the closest thing you’ll get to bare feet without losing your shoes all together.   Learn more by clicking the link below:

Vibram Five Fingers KSO – Men’s

2. In-person Kettlebell Instruction

As I’ve mentioned numberous times on this blog, no amount of instructional articles, videos, books, or DVD’s can replace in-person instruction when it comes to kettlebell training. Look up your local RKC and purchase some training sessions as a gift to get your kettlebell aficionado going on the right foot – or to perfect their technique.

3. Kettlebell Certification

If your kettlebell-lover is training religously with kettlebells and wants to take things to the next level, getting their kettlebell certification is the logical next step.

There’s the one-day, less-prep-required-but-still-tough HKC:

HKC (HardStyle Kettlebell Certified) Instructor Workshops

And the three-day, 10-hours-per-day-ultimate-challenge RKC:

RKC Certification

4. Kettlebell Instructional Courses – Books, DVD’s, etc.

Any training program gets stale after four to six weeks and stops working. So whether you’re looking to learn how to use kettlebells for the first time or if you’re a seasoned vet and looking for a new challenge, kettlebell books, DVD’s and instructional courses are always a good bet.

Two of the best:

Enter The Kettlebell! Strength Secret of The Soviet Supermen

And of course, my KettlebellBasics.net Quick Start Guide 🙂 A great last-minute gift, by the way, because it’s delivered instantly:

KettlebellBasics.net Quick Start Guide

5. Kettlebells

This one’s a no-brainer 🙂  But even if one already has kettlebells to train with, odds are they could use a heavier ‘bell, two of the same weight, etc.

Save 30 Percent on Kettlebells

So there you have five Christmas gift ideas for the kettlebell lover in your life. Give them what they really want this year – and don’t be like me and wait ’till the last minute to do your Christmas shopping 🙂

Abbreviated Kettlebell Training

Lack of time seems to be one of the most common excuses for missing workouts. But in reality, almost everyone can find a little extra time in their day to train. It’s partially a matter of priority (is watching this week’s Jersey Shore episode or getting your workout in more important?) and partially a matter of knowing exactly how to get the most efficient workout in the shortest time possible.

One of the great things about kettlebell training  is that 15-20 minutes of work is, in many cases, all you need.  You can get great results with literally less than one hour per week of kettlebell workouts.

The abbreviated kettlebell training program of choice

When it comes time to design an abbreviated kettlebell routine, I know of none better than the Program Minimum from Pavel’s Enter the Kettlebell. Without giving away too many details, it consists soley of a few mobility movements and stretches, Turkish Get Ups and Kettlebell Swings done in four to five weekly sessions of about 15 to 20 minutes each.

I’ve personally gotten amazing results with this exact program – less than one hour per week in total of training.  I’ve also put countless kettlebell clients on the program and it’s worked great for them, too – no one believes that it’s enough work to get decent results, but everyone is converted into a believer after trying the PM for a few weeks.

You can check out this post on the Kettlebell Man Maker – which is part of the Program Minimmum – on my Fitness Monster blog to get a more detailed idea of what this program is like:

The Kettlebell Man Maker

And you can order a copy of Enter the Kettlebell by clicking the banner below:

Enter The Kettlebell

New option for abbreviated kettlebell training

If you’ve completed the Program Minimum and are looking for a new, more advanced program, the new Kettlebell Muscle book by Geoff Nupert, Master RKC is worth checking out. It’s a book all about building muscle with kettlebells – the workouts are short and efficient kettlebell complexes that are perfect for folks wanting maximum results from minimum time investment.  Click the image below to learn more about Kettlebell Muscle and to order a copy:

Kettlebell Muscle

In short, kettlebells are the perfect tool for building muscle and losing fat with minimum time investment.  I know that when my schedule gets crazy, I rely on kettlebell training to keep me in shape.  If you’re tight on time but are looking for a very effective way to train, I highly recommend abbreviated kettlebell training.

Keep training hard!

Forest

P.S. If you haven’t signed up for my weekly newsletter, make sure to do so now – you’ll get a free Beginner’s Guide to Kettlebell Training just for signing up! Just drop your name and email into the box at the upper right of the page.

Build Your Own Kettlebell Gym: 3 Essentials

I just opened my new personal training studio/fitness boot camp facility/kettlebell gym here in Sacramento, CA, and I’ve had to put a lot of thought into the perfect equipment set up for the new space.  I think that when it comes down to it, you don’t need a whole lot of equipment to get into fantastic physical condition – and one of the coolest things about kettlebells is that they reduce that need even more.

So if you’re looking to set up your own kettlebell gym or training space, here are three essential items for your ‘to-buy’ list:

1. Dragon Door kettlebells

My favorite kettlebells hands-down.  Yes, I’m an RKC instructor and might be a bit biased 🙂 – but I use them myself and love them, and that’s why I recommend them to others.  They’re very well built, well balanced, have smooth handles that save your hands when it comes to high-rep KB work, and just have a better ‘feel’ than other kettlebells I’ve used.  You might be able to find cheaper ‘bells out there, but you usually get what you pay for – so do so at your own risk.  FYI, my new studio is stocked exclusively with Dragon Door ‘bells.

RCK Authentic Kettlebells on SALE

2. A pull up bar

A few kettlebells – or even a single ‘bell – will allow you to work most all of your major muscle groups.  However, it’s tough to get a real, solid pulling movement without a bar or machine of some kind – and Pull Ups are one of the best ‘big pulls’ you can do.  If I had a super-strict budget, this is probably the only other piece of equipment I’d invest in for my kettlebell home gym.

If you’re just training by yourself at home, a door-pull up bar like the Iron Gym will work fine:

Iron Gym Total Upper Body Workout Bar

Something slightly more heavy duty would be a free-standing pull-up bar like this one:

All-in-one Stand Alone Pull up Bar

Or, if you want something super sturdy (and that can be used for a variety of other purposes as well) you might go with a Squat Cage like this one (this is the option I went with for my own training facility):

Champion Power Rack Gym Equipment

3. Enter the Kettlebell Book and DVD set

Enter The Kettlebell

This is a kick-ass book and DVD that will teach you everything you need to know about getting started with kettlebell training.  Alternatively, if you prefer something in digital format that’s instantly downloadable, you could go with my KettlebellBasics.net Quick Start Guide.  The idea is that you want a guide to help you learn how to train with kettlebells the right way from the start.

It’s also worth mentioning that having good in-person instruction when you’re learning how to use kettlebells is invaluable and highly recommended.  If you’re in the Sacramento, CA area, stop by and take advantage of our ‘test out a trainer’ promo and a free kettlebell training session!  Train and train smart – would love to hear your thoughts in the comment section below.

Wait!  Make sure to sign up for my newsletter to get your free Beginner’s Guide to Kettlebell training while you’re here – just drop your name and email into the box at the upper right of the page.