3 Tips to Master the Kettlebell High Pull

The kettlebell high pull is an exercise that is often overlooked but is a great way to increase total body power, strength, and explosiveness. Here are three tips to help you master this movement:

1. Keep your shoulders down and back. This will help you maintain good posture and prevent any unnecessary stress on the shoulder joint.

2. Use your hips and glutes to propel the kettlebell upwards. This will help you generate more power and increase the effectiveness of the exercise.

3. Keep your core engaged throughout the entire movement. This will help you maintain stability and protect your spine.

The kettlebell high pull is a complex movement, but with a little practice, you can master it. This article provides three tips to help you improve your kettlebell high pull. To get even more out of your kettlebell workouts, specifically if you are over the age of 50, check out my new Lifetime KB Fitness program. It’s on sale this week at the link below:

-> Lifetime Kettlebell Fitness

– Forest Vance @ KettlebellBasics.net

The Top 3 Kettlebell Mistakes People Over 50 Make

Kettlebell training can be a great way for people over 50 to get in shape, but there are some mistakes that often get made in the early stages of starting out.

In today’s article, we’ll discuss three common kettlebell beginner mistakes so you can avoid them and start seeing results sooner.

Mistake #1 – Bad Form

First and foremost, always use proper form. This includes keeping your core engaged, maintaining a neutral spine, and avoiding excessive swinging.

Check out my Lifetime Kettlebell Fitness program for my full KB Basics Workshop videos where I deep dive into how to all of the basics kettlebell movements safely and effectively -> Lifetime KB Fitness + KB Basics Workshop videos with Forest

Mistake #2 – Going too heavy too soon

Secondly, don’t go too heavy too soon. Start with a weight that is challenging but manageable, and gradually increase the load as you get stronger.

I made this mistake when I started – I thought, I’m pretty strong, I’ll go right to the 53 pound kettlebell! I quickly learned that KBs are VERY different from other types of exercise, and it’s best to start lighter and build up from there so that you can avoid injury and get the best results.

Mistake #3 – Quantity over quality

Finally, focus on quality over quantity. Rather than trying to do as many reps as possible in a short period of time, focus on getting the most out of each and every repetition that you do.

Every single time you lift the kettlebell, you should have a specific purpose and goal in mind for the exercise, the amount of sets and reps you are doing with it, and why you’re doing it the way you are.

This article detailed the top three kettlebell mistakes that people over 50 make and how to avoid them. If you are over 50 and looking to get started with kettlebells, also be sure to check out my new-and-updated-for-2022 new Lifetime KB Fitness program – it’s on sale this week at the link below:

-> the Lifetime KB Fitness Workout – ⬆️ strength, ❌ injuries at any age

Cheers to your success!

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Corrective Exercise Specialist
KettlebellBasics.net

Interval Rucking Workout (best cardio for over 40?)

Rucking might be one of the best forms of cardio for those aged 40 and up!

  • It’s lower impact and easier on the body than running, yet it burns almost as many calories
  • It trains your heart, so it’s good for your health
  • It can be done almost anywhere
  • It helps you burn fat and hold on to muscle at the same time

Rucking is simple: start with a weight on your back (10-30 pounds is ideal), and walk.

You can increase the intensity of your workout by walking faster or adding hills or stairs.

Rucking not only builds strength and endurance, but it also has a host of other benefits, including improved circulation, strengthened core muscles, and better posture.

Here’s a more specific Interval Rucking Workout you can try:

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Interval Rucking Workout

  • Plan out “high” and “lower intervals for your workout
  • During the “high” intervals, run as fast as you can without running (good target = 15 mins per mile pace)
  • During the “low” intervals, you’ll march at a quick but comfortable speed (about 20 mins per mile pace)

Start with a 1/2 and 1/2 split – 2-3 minutes “high” alternated with 2-3 minutes “low”, alternated for the full 30-60 minutes of your ruck.

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Another great thing about rucking is because you’re using your own bodyweight as resistance, there’s no need for expensive equipment.

If you have a sturdy backpack you think will work, you’re all set! If you are looking to purchase one, check out the EVATEC Tactical Backpack linked below first – it’s solid quality (I use it personally!), and for a limited time it’s FREE (you just pay shipping):

-> EVATEC Tactical Backpack – FREE (you pay shipping)

To your rucking success! –

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

3 Turkish Get Up Alternatives

The Turkish Get Up (TGU) is one of the most popular kettlebell exercises, and for good reason. It’s a total-body movement that trains glutes, hamstrings, quads, and shoulders while improving shoulder stability.

However, this exercise can be challenging for some people to master, especially if they lack shoulder or hip mobility.

In this article, we will explore some alternatives to the TGU that can help you better achieve your fitness goals.

*If you want help in learning the basics of safe and effective kettlebell training in a way that’s customized just for you, apply for one of the remaining spots in my 1:1 kettlebell coaching program at the link below:

-> 1:1 personalized kettlebell coaching with Forest

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3 Turkish Get Up Alternatives

Turkish Get Up Alternative #1 – Overhead Lungehttps://youtu.be/V61RzKZ7mWo

Hold a kettlebell over your head with your right arm.

While holding the weight, lunge forward with the left leg (or backwards for backwards lunges).

Do desired number of reps on one side, then switch; hold the weight with the left arm, and lunge with the right.

Turkish Get Up Alternative #2 – KB Windmill – https://youtu.be/uZUUnrh8ghs

Your feet should be pointed to the side at approximately 45 degrees.

KB is overhead. Arm is locked, shoulder is “packed” – same principles as the Turkish get up.

Poke your hip out to the side. The movement in this exercise is coming from the hip and not the torso.

Let the hand slide down the leg; go to desired range of motion, then stand up, engaging the glutes and core as you do so.

Make sure you tense the glute and engage the core to stand up.

Turkish Get Up Alternative #3 – 1/2 Turkish Get Up – https://youtu.be/D_iT8QJ9RQA

The full Turkish get-up goes from lying on the ground to a standing position with a kettlebell overhead. With the half get up, we’re just practicing the first half of the movement.

Start with the kettlebell right at the shoulder. The hand goes right through the handle of the ‘bell, pull it up to the frame, and rolls to the back.

Punch the kettlebell up towards the ceiling. You want it right above your shoulder. Elbows locked out, shoulders sucked down into the socket. Your shoulders should be nice and stabilized and your lats are engaged. All those muscles that surround the shoulder should be nice and tight.

Right heel, same leg as your arm is up. Your right heel is up towards the right glute and your left leg and hand are out. Drive through the right heel and punch up towards the elbow. Push the right knee out with your belly button up towards the ceiling. Corkscrew with your bottom shoulder towards the floor and come back down.

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The Turkish Get Up is a highly beneficial movement, but sometimes things like injuries, poor flexibility, or plain old lack of coordination / athletic ability can make the exercise a challenge.

Try one (or all) of the alternative moves in today’s article for similar benefits!

If you want help in learning the basics of safe and effective kettlebell training in a way that’s customized just for you, apply for one of the remaining spots in my 1:1 kettlebell coaching program at the link below:

-> 1:1 personalized kettlebell coaching with Forest

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

28-day Kettlebell Training Camp Challenge

In a “former life”, I was a three-time All-American football player at the University of California at Davis, and even spent a couple of years in the NFL.

For the last 15 years, I have worked full-time in the fitness industry as a personal trainer, studio owner, and much more – but I still love to use some of the workout methods I originally learned in the pros to get my current personal training clients amazing results.

I’ve also gained extensive training and experience teaching kettlebells in my personal training career, having gone through multiple RKC and StrongFirst certifications, teaching / assisting other trainers at these events, and even teaching workshops independently around the country.

It turns out kettlebells are particularly beneficial because it simultaneously works the muscles and the cardiovascular system, making it a great choice if you’re looking to lose weight or improve your overall fitness level. 

In just 30 minutes, you can achieve results that would take hours at the gym!

Since this weekend marks the 17 year anniversary of my first NFL mini camp in Green Bay, I’ve decided to celebrate by putting on a 28-day Kettlebell Training Camp Challenge.

We’re going to COMBINE the fat-blasting, lean-muscle building power of kettlebells with a few of my “training camp” techniques (adapted for men and women over 40) to get you results like you’ve never seen!!

Details and reserve your spot now at the link below:

-> 28-day Kettlebell Training Camp Challenge

Look forward to working with you! –

-Forest Vance – KettlebellBasics.net – ForestVanceTraining.com

12-Minute Bodyweight Ninja Cardioflow

Check out this bodyweight ninja cardioflow workout in the style of the new Forbidden Fitness – Secrets of a Modern Day Ninja Warrior program!

It blends together high-intensity interval training (HIIT) with calisthenics for a challenging and fun workout that can be done anywhere, with no equipment needed.

The best part is that you can tailor the workout to your own fitness level, making it perfect for beginners or experienced athletes alike.

Give this Cardioflow a try today – your body will thank you:

28 Day “Ninja Cardioflow” bodyweight workout plan

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Bodyweight Ninja Cardioflow Workout

12 Minute “Ninja Cardio” Flow Workout

Bucket Drops (30 seconds)
Spinal Rocks (30 seconds)
Mountain Climbers (30 seconds)
Spinal Rocks (30 seconds)
Front Lunge (30 seconds)
Spinal Rocks (30 seconds)

Rest approx 60 seconds; repeat for 3 rounds total.

Check out the full program here for the video that shows you how to do the workout!

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This article provides a full bodyweight workout that you can do anywhere, called Ninja Cardioflow. The workout is designed to give you a great cardio workout and to help improve your balance and coordination. To get the full Ninja Cardioflow workout program, visit the link below:

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You’ll get:

– the 28 Day Ninja Cardioflow program (check out a sample workout here) – when these neurologically challenging movements are performed circuit-style — as in Ninja Cardio — they’ll give you a hell of a workout and burn a boatload of calories in a very short time
– Fighting Flexibility – video training on how to get your body moving like a Ninja
– Stick Mobility – if you want more flexible wrists, if too much computer time has you seizing up, get yourself a broomstick and try these drills
– Beyond Push Ups – follow the progression as outlined in the video to explore a wide variety of pushup variations
– Beyond Sit Ups – follow the progression as outlined in the video to explore a wide variety of situp variations
– Ankle Strength – 26 minute video tutorial, sets out to restore the full, healthy range of motion of the ankles

I have reviewed the program, it gets my stamp of approval.

Learn more and order now at the link below:

-> 28 Day “Ninja Cardioflow” bodyweight workout plan

To your success! –

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

“Warrior Zero” Bodyweight Challenge Workout

We are in the process of planning a road trip for this summer, and I’ve been thinking about the best way to stay on track with my training.

Bodyweight – based workouts are obviously a perfect fit for this kind of situation, but really they are great ALL the time to help you:

  • Eliminate weakness
  • Build “combat-ready” conditioning
  • Fight fatigue
  • Bounce back from injury

…and so much more!

Try this “Warrior Zero” Bodyweight Challenge Workout from the Warrior Zero Bodyweight Challenge as a start:

PROTOCOL:

2,3,5,8,13,21,13,8 …

You will set your timer for the duration of the Protocol; in this case 15 minutes.

Start with exercise #1 and perform 2 repetitions.

Next, exercise #2 for 2 reps, then exercises #3 for 2 reps.

You will stick with the 2 reps of each exercise until you complete 2 reps of all 8 exercises.

From there, you move on to 3 reps of all 8 exercises.

You will working through the repetitions until time expires (moving up and down the ladder). Perfect Form not Speed is the goal here.

EXERCISES:

  1. Hip Bridge
  2. Shinbox Switch
  3. Front Squat
  4. Tactical Push Up
  5. Spinal Rock
  6. Sit Thru
  7. Front Lunge
  8. Pull Press

*All exercises demoed, broken down, explained in the Warrior Zero Bodyweight Challenge course, HERE

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The “Warrior Zero” Challenge is a bodyweight training program specifically designed for people over 40.

You’ll bounce back from fatigue, injury, and burnout – without killing yourself in the gym!

It’s perfect for your next road trip, or any other time. Learn more and order now at the link below:

-> Warrior Zero Bodyweight Challenge

To your success –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
KettlebellBasics.net

Evatec Hybrid Duffel Offer – Is It a Scam? (my review)

You may have seen the Evatec Hybrid Duffel Offer and thought, is it a scam?

I don’t blame you, there is a lot of fishy stuff on the internet these days!

Well, from my personal experience, I would say NO, it is not a scam. The offer is legit, and gets my stamp of approval.

I ordered one of these Hybrid Duffel bags myself a year or so ago.

I like it a lot and actually use it every day!

I take it to work with me and it fits all of my gym clothes, an extra pair of shoes (separate compartment for those which is pretty cool), my lunch sack, a large water bottle, pre-workout supplements, and more.

It also converts into a backpack (the whole “hybrid” idea) which is a cool concept, and works great if you’re taking it on a weekend trip or something.

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I have also have referred around 200 customers to the offer over the last few months, and so far so good, they are loving the bags too!

Check out the offer and order now at the the link below (be sure to use this link only if you want to get it for free):

-> Evatec Hybrid Duffel Bag – Free + Shipping Offer

Let me know how you like your Hybrid Duffel bag! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
KettlebellBasics.net

28-Day Kettlebell “Drop-a-Size” Challenge

The 28-day “Drop-a-Size” Kettlebell Challenge is LIVE!

Sign up now, and you will:

— Drop up to one full clothes size in the next 28 days

— Burn up to 1000 calories in a single workout

— Get the full personalized nutrition plan AND the support you need to stay accountable

— Get my full HIIT Extreme program AND 12 full-length follow-along kettlebell workouts from the database previously only available to personal training clients – both 100% FREE as bonuses for signing up today

Details and register now at the link below:

-> 28-day “Drop-a-Size” Kettlebell Challenge

Let’s do this!!!

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist

⬇️ Stress, ⬆️ Kettlebell Recovery 🧘

Reducing stress and improving recovery from your kettlebell workouts are just two benefits of practicing yoga.

And in case you haven’t heard, we are running a special “Sport Yoga” series this spring at FVT!

Please read the rest of today’s message for details, then reply directly to this message with the words SPORT YOGA if you are interested so that we can answer your questions, make sure it’s a fit, and get you signed up.

Classes will be led by yours truly, Certified Sport Yoga Instructor and RYT-200 in training 🙂

Sport Yoga is easier for beginners to perform, based on Hatha yoga, covers traditional sports stretching, and includes dynamic movement sequences for all types of athletes and sports!

We are going to meet once per week, at 530pm PST, for seven weeks. Here are the dates:

  • April 6th
  • April 13th
  • April 20th
  • April 27th
  • May 4th
  • May 11th
  • May 18th

You’ll have the option of attending in-person OR online… so you can join us if you’re here in Sacramento, CA at our physical studio location… OR you can join us from anywhere in the world with an internet connection.

You’ll also get the recordings of the classes if you ever end up not being able to make it… plus you’ll have these for life so that you can continue your yoga practice after the series is over!

I’m even throwing in the recordings from the last Sport Yoga series we did in Fall of 2021, so that you’ll have even more yoga classes to practice on your own at any time that fits your schedule.

The cost for the full 7-session live class series PLUS the recordings from this series AND the last one we did is $99.

Reply directly to this message with the words “SPORT YOGA” if you are interested so that we can answer your questions, make sure it’s a fit, and get you signed up!

Thanks –

-Forest Vance, Owner, FVT Personal Trainer