The Best Time To Start Your Kettlebell Workouts: *Never*

I hear people complain all the time about how the timing is never right to start their kettlebell journey.

They’re waiting for work to slow down, or for their schedule to be perfect, or for their vacation that’s coming up in six weeks to end, or for their kids’ activities to go on break.

But guess what?

There is never going to be a “best” time to finally get serious about your kettlebell program.

The truth of the matter is that if a person keeps kicking the can down the road with this mentality, they’ll never get around to starting.

If you need help getting started, I may have some spots open in my kettlebell coaching program. I’d love to help you reach your fitness goals. Visit the link below to apply.

-> KB Fit Over 40 – Personalized Coaching with Forest

We are all human, and I fall into this same type of thinking from time to time too!

I’m usually pretty consistent with my fitness, but something I’ve been noticing about myself recently is that it’s carried over into my business life.

We recently relocated and are now living in a new state that’s about 1,500 miles away from our old home.

Overall, it’s been great and a really positive move!

However, I’ve been kind of wishy-washy with what’s next for our business. I’ve been considering a lot of different possibilities and directions to go in… and I realized recently that it’s been keeping me from taking the kind of action I should be!

So I decided that, you know what, I’m going to work with what I have right now and make it happen and see where it takes me.

I have a lot of things I CAN do when it comes to helping more people and growing our business… and so I’m going to focus on doing that!

That positive action and energy and momentum is going to build and take us to the next level.

I’m not going to wait for the perfect building to come up for sale or lease to do business out of, or for the perfect business to go up for sale that I can take over, or for the perfect opportunity to partner with someone that’s perfectly aligned with what we’re trying to do, or whatever else.

Even if you’ve been consistent in the past – like I have been for years in my business – you can still hit a rut from time to time.

And that’s okay!… but sometimes you also need a outside perspective.

I got the insight I just told you about from my business coach.

Maybe you need some insight on your fitness program from fitness coach?

If you need help getting started, I may have some spots open in my kettlebell coaching program. I’d love to help you reach your fitness goals. Visit the link below to apply.

-> KB Fit Over 40 – Personalized Coaching with Forest

If you’re looking to improve your fitness with kettlebell workouts, there’s no time like the present! Starting is always the hardest part, but once you get going, you’ll be glad you did.

-Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

The kettlebell arm bar: an excellent way to improve your strength and mobility

*If you want a complete program designed to help you make up to 55% (or more) improvement in your mobility over the next 28-days, check out the 28-day Kettlebell Mobility Challenge starting Monday, September 26th 2022:

-> 28-day Kettlebell Mobility Challenge

The kettlebell arm bar is one of the first exercises I recommend for people looking to improve their shoulder mobility and/or stability.

Some of the benefits of this exercise are:

– improved rib cage mobility
– improved thoracic spine mobility
– loosened up pecs
– loosened up the fascial line between the pecs and the opposite hip
– healthy shoulders!

HOW TO DO IT

Start lying on the ground, with the KB at your side, at shoulder level, in what we call the “cradle” position. (Looks like you at the start of a Turkish get up)

Now pull the KB to the body, roll to the back, and extend the working arm to lock out. (Be sure to pack the shoulder back and down for stability!)

Now, take the same leg as your working arm, and drive it over the top of your body. You’re going to drive that hip towards the ground, as well as bringing the working shoulder towards the ground.

Breath in and then exhale, driving the hip and shoulder towards the ground a little more each time. Do this three to five times progressively.

Be sure to watch the video that shows how to do this exercise too.

Incorporate the movement into your routine and see the change you can create!

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

PS – If you want a complete program designed to help you make up to 55% (or more) improvement in your mobility over the next 28-days, check out the 28-day Kettlebell Mobility Challenge starting Monday, September 26th 2022:

-> 28-day Kettlebell Mobility Challenge

3 Unique Suspension Trainer Exercises You’ve Never Tried (But Should)

Suspension trainers are a versatile and portable piece of equipment that can be used for a variety of exercises. They can be used for bodyweight exercises, functional training, and even rehabilitative exercises.

In this article, I will share 3 unique suspension trainer exercises that you’ve likely never tried before. These exercises will challenge your muscles and help you build strength and endurance!

*If you’re looking for a way to mix up your suspension trainer workouts, try out the three exercises described in this article. These exercises are unique and will help you achieve your fitness goals. If you’re looking for more information on suspension training, check out the Suspension Revolution 2.0 course at the link below. This course includes 27 full workouts and 191 different exercises:

-> Suspension Revolution 2.0

*If you missed the 20-Minute Total Body KB/BW/Suspension Workout I posted yesterday, be sure to check that out as well at the link below – you’ll blend the moves you learned it today’s article with kettlebells for a killer total-body training session:

-> 20-Minute Total Body KB/BW/Suspension Workout

Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #1: The Atomic Push Up

The atomic push up is a challenging exercise that works the chest, shoulders, and triceps. Here’s how to do it:

  • Start in a push up position with your feet in the suspension trainer handles and your hands on the ground
  • Lower your body down towards the ground, keeping your core engaged
  • Push yourself back up to the starting position, and at the same time tuck your knees into your chest and lift your hips
  • Repeat for reps.

Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #2: The Single Leg Squat

The suspension trainer single leg squat is a great exercise for building strength and stability in the lower body. This exercise can be done with a variety of different widths and angles to target different muscles groups:

  • To perform the exercise, start by placing the suspension trainer in a door frame or other sturdy structure.
  • Then, place one foot in the foot stirrup and the other foot on the floor.
  • Squat down until your thigh is parallel to the floor, then return to the starting position.
  • Repeat for the desired number of reps.

Unique Suspension Trainer Exercise You’ve Never Tried (But Should) #3: The Suspension Trainer Burpee

The suspension trainer burpee is a challenging full-body exercise that combines the muscle-building benefits of a burpee with the core-strengthening benefits of a suspension trainer. This exercise is not for the faint of heart – it is challenging and will push your body to its limits. But if you’re looking for a way to take your fitness to the next level, the suspension trainer burpee is a great option.

Here’s how to do this exercise:

  • Start in a standing position facing away from your suspension trainer with in the foot stirrup and the other foot on the floor
  • Put your hands on the ground and jump your feet back so that you land in a plank-type position with one foot still in the stirrup and the other foot suspended in the air
  • Do a push up, then jump your feet forward and return to starting position
  • Repeat for reps.

#

If you’re looking for a way to mix up your suspension trainer workouts, try out the three exercises described in this article. These exercises are unique and will help you achieve your fitness goals. If you’re looking for more information on suspension training, check out the Suspension Revolution 2.0 course at the link below. This course includes 27 full workouts and 191 different exercises.

-> Suspension Revolution 2.0

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

PS – If you missed the 20-Minute Total Body KB/BW/Suspension Workout I posted yesterday, be sure to check that out as well – you’ll blend the moves you learned it today’s article with kettlebells for a killer total-body training session!

-> 20-Minute Total Body KB/BW/Suspension Workout

20-Minute Total Body KB/BW/Suspension Workout

If someone wants a single piece of equipment that will work their whole body in 20-30 minutes, giving them a strength, cardio, core, and flexibility workout all at the same time…

…of course I’m going to recommend a kettlebell!

But the second piece of equipment I’d buy?

A suspension trainer.

Suspension trainers are versatile and portable workout tools that can be used for a wide variety of exercises. They can be used for beginner, intermediate, and advanced variations of bodyweight exercises like push ups, bodyweight rows, squats, lunges, and more. They also provide an instability that promotes functional movement and core stability, which is an amazing addition and compliment to your kettlebell training.

Suspension trainers can be easily set up at home, at the park, at the gym, or anywhere else you have access to a solid anchoring point. All you need is something to anchor the straps to, like a tree, a pull-up bar, or a goalpost.

If you are looking for a suspension trainer program that is versatile and can give you a great workout, I recommend the Suspension Revolution 2.0. This course provides 27 full suspension training workouts as well as 191 different suspension exercises. The course is a great compliment to the kettlebell training you are already doing!

Check out this 20 Minute Total Body KB/BW/Suspension Workout, inspired by Suspension Revolution 2.0:

#

20-Minute Total Body KB/BW/Suspension Workout

Pair 1 – 3 rounds, as little rest as possible:

  • single arm KB swing – 7 ea arm
  • suspension trainer atomic push up – 8

(rest 60 seconds)

Pair 2 – 3 rounds, as little rest as possible:

  • bottoms – up KB press – 6 ea side
  • suspension trainer single leg squat – 8 ea side

(rest 60 seconds)

To finish – 4 rounds, as fast as little rest as possible:

  • suspension trainer burpee w push up – 6 (switch foot in cradle ea rep)
  • KB squat clean – 8
  • 30 jumping jacks

#

Thanks for working out! Now that you’re all warmed up, go ahead and check out the full course at the link below. With Suspension Revolution 2.0, you’ll get access to all the information and resources you need to succeed. Thanks again, and cheers to your success!

-> Suspension Revolution 2.0

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

Is heavy kettlebell lifting bad for you?

It all depends on your definition of “heavy kettlebells” (or just heavy weights in general).

If you’re talking about the training, exercises, and lifestyle that strongmen or powerlifters do, then no, it’s terrible for the body.

Many of these athletes are literally eating as much as they can to get as big as possible and to lift as much weight as possible. They are doing whatever it takes to be the best. As a result, they are putting themselves at risk for a multitude of health issues, like strain on the cardiovascular system, and destroying the joints.

However, “heavy lifting” is a subjective term.

Lifting weights in general, with reasonably heavy weights and good form – like I teach in my KB / BW Hybrid Training 2.0 course! – can be highly beneficial to the body. It contributes to increased muscle mass (which has been shown to have a positive impact on mortality rates) as well as increasing bone density (which is huge in counteracting the effects of aging and arthritis).

To learn how to lift kettlebells properly and with good form, so that you can get all of the benefits and none of the risks, check out KB / BW Hybrid Training 2.0 at the link below:

-> KB / BW Hybrid Training 2.0

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

3 Ways to Get Stronger Without Going Up in Kettlebell Weight

You might only have a few kettlebells to use. Or maybe you want to keep the weights lighter to be easier on your body. But you still want to get stronger! How can you do this? People usually think they need to add more weight to the kettlebell to increase strength and power. But the good news is that there are other ways to do this without adding more weight!

If you want to get stronger, you need to gradually increase stress on your body over time – this is called progressive overload. There are lots of ways to do this, not just by adding weight.

We use this concept in my new course, which is a kettlebell and bodyweight hybrid strength training course – it’s coming out this week, so stay tuned!

In the meantime, here are three ways to get stronger without increasing your kettlebell weight:

1 – Increase your reps

If you can perform more reps with the same weight, you’ll be working your muscles harder and increasing your strength.

2 – Add more sets to your routine

Instead of doing the same number of sets with a heavier weight, try adding one or two more sets with your current weight. This will help you build muscle and get stronger without having to go up in kettlebell weight.

3 – Do different and/or more challenging exercises

Another way to change things up is to focus on different and/or more challenging exercises. If you’re always doing swings, try adding in some cleans or snatches. Or if you’re used to doing goblet squats, try switching to single-leg squats. By strategically changing and progressing your exercises, you will force your body to adapt, and you can get stronger over time without having to add weight.

So there you have it – three ways to get stronger without having to go up in kettlebell weight. Give them a try and see how they work for you!

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

PS – Don’t forget – if you like the idea of getting stronger without having to go up in kettlebell weight, stay tuned! I have a NEW version of my Kettlebell / Bodyweight Hybrid Training course coming out later this week!

The “American” Kettlebell Swing: 3 Reasons to Avoid It

The “American” kettlebell swing has become a popular exercise among Crossfitters and other fitness enthusiasts. However, this version of the swing is actually quite different from the traditional Russian version, and it can actually be quite dangerous. 

Here are three reasons to avoid the American kettlebell swing:

1 – The American kettlebell swing involves swinging the kettlebell all the way overhead, which can place unnecessary stress on the shoulders.

2 – The American kettlebell swing also tends to be quite jerky and uncontrolled, which can lead to injuries.

3 – The American kettlebell swing may target the arms and shoulders more than the legs and hips, and this can actually detract from the effectiveness of the exercise. The point of kettlebell swings is to work specific muscle groups, and by focusing on the wrong areas, you won’t get the full benefits, and you may even be more likely to get injured.

The Russian swing is the way to go if you want to avoid American kettlebell swings. It’s more controlled, which makes it safer. It’s easier on the shoulders. And you’ll target the intended muscle groups better in the legs and hips.

Check out the video tutorials in the 28-day Drop-a-Size KB Challenge (we’re extending registration by one extra day!) for more instruction on how to perform the Russian swing correctly:

-> Russian Kettlebell Video Tutorials (inside the 28-day Drop-a-Size Challenge)

The American kettlebell swing is a movement that should be avoided. I hope this article has helped to educate you on the reasons why. Please to the Russian version of the kettlebell swing instead, and have a great workout today!

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

3 Tips to Improve the Kettlebell Figure 8 to Hold

Sign up for the 28-day Drop a Size Challenge – Starts Monday, August 29th -> 28-day Drop a Size Challenge

The kettlebell figure 8 to hold is a great exercise for the core, the grip, and the whole body! However, a lot of people get it wrong. Here are three tips to help you improve:

1 – Engage Your Core

Keep your core muscles tight, and don’t let your body twist as you do the move.

2 – Pass the Kettlebell Between the Legs

Sometimes people pass the kettlebell outside the legs to start the move. Don’t do this. Instead, pass the kettlebell between the knees, around the back of the body, and back up to the hold position.

3 – Pass the Kettlebell Off Correctly

When you pass the kettlebell from one hand to the other, you want one hand on one side of the horn of the KB, and the other hand on the other side of the KB. This makes for a much smoother transition.

There you have three tips to help you improve your kettlebell figure 8 to hold.

Sign up for the 28-day Drop a Size Challenge – Starts Monday, August 29th -> 28-day Drop a Size Challenge

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

KB 28-day Drop-a-Size Challenge 2.0 is LIVE

If you are a fan of kettlebells and are over the age of 40, this is for you:

-> KB 28-day Drop-a-Size Challenge 2.0 is LIVE

If you would like to discover how to:

  • Lose up to one full clothes size in 28 days
  • Do it using three or four, 20-30 minute KB workouts per week
  • Adjust your kettlebell workouts so that they work for any age and / or fitness level
  • Look forward to every fun, interesting, dynamic training session that you complete
  • Challenge your body AND take it easy on your joints, all at the same time
  • Learn how to burn up to 1000 calories in a single workout

Sign up to join us for the 28-day KB Drop-a-Size Challenge 2.0 at the link below:

-> KB 28-day Drop-a-Size Challenge 2.0 is LIVE

Hurry! We start Monday, August 29th.

-Forest and the Team at KettlebellBasics.net

5-Min Isometrics Strength Workout: No Equipment Needed

Today’s 5-minute isometric workout is something you can do any time, any place! It’s a method used by old-time strongmen as a big part of their training programs, and it’s effective for building strength and muscle. Plus, there’s no equipment required.

It’s a great addition to your kettlebell training, too!

Click the link below to learn more, and to get the full 8 week plan:

-> Rediscovering the Power of Isometrics: New 8-Week Program

5-Min Isometrics Strength Workout: No Equipment Needed

3 rounds of the sequence below (watch the video to see how to do the exercises):

– wall push – :30 hold

– palm push – :30 hold

– scissors – :30 hold

Click the link below to watch the video for this workout:

-> youtu.be/F5nICNvFp4E

Have fun with that one, I’ll talk to you later –

-Forest Vance @ KettlebellBasics.net

PS – It’s no secret that isometric exercises are having a bit of a moment right now. Celebrities like Angelina Jolie, Uma Thurman, and Penelope Cruz have all been spotted using them, while athletes and trainers all around the world have been turning to them for greater strength and health.

It all started with a Buddhist monk in the 12th century, who developed a system of twelve basic isometric exercises. These exercises were later adopted by other martial arts, such as Kung Fu, Tai Chi, and Ki Gong.

These once forgotten isometric exercises are the perfect compliment to your kettlebell training.

Click the link below to learn more, and to get the full 8 week plan:

-> Rediscovering the Power of Isometrics: New 8-Week Program