“Tactical Muscle” [pic]

Tactical operators are in amazing shape.

They are athletic, lean, strong… and they obviously perform at a very high level!…

…but if you look at their actual training, it’s the OPPOSITE of what most people think.

They do NOT spend a lot of time at the gym, pumping up their muscles like a bodybuilder.

Because if they did, they might end up gaining muscle, but they would also get too bulky. They’d lose overall athleticism. And they wouldn’t be as able to perform at a high level in what they have to do in their daily jobs.

Most people I’ve talked to also prefer this lean, athletic, functional look.

And that’s what this training plan is all about:

=>> Tactical Muscle

You’ll do workouts like this (video breakdowns, exercise explainations, much more in the full program):

Black OPs mass Protocol – Strength Block B – Monday workout – week 1

– A Double leg bounding 3 x 3 X 90 sec

– B “Cluster” KB front squat 5 x 1 (5) 30 x 0 3 min

– C1 Swiss ball leg curl OR lying hip ext w feet on bench 4 x Max reps
– C2 Weighted sit up 4 x 8 – 10 3010 90 sec

Or this!

10 min “Tactical Muscle” Pull Up-Push Up-Sit Up Super Series 

A – Pull up super series:

– Wide Grip / Medium Grip / Narrow Chinups
– 10 seconds rest between each position
– 2x Max Reps
– Rest – 3 mins after complete

B – Push up super series:

– Narrow feet elevated pushup / Narrow feet flat pushup / Wide feet flat pushup
– 10 seconds rest between each position
– 2x Max Reps
– Rest – 3 mins after complete

C – Sit up super series:

– V-Ups / Situps / Front Plank (1 min)
– 10 seconds rest between

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See the way the Tactical Muscle program is all set up, and what makes it unique, at the page linked below:

=>> Tactical Muscle

It’s a whole training system, and it includes:

  • the Tactical Muscle System
  • 4 week “Black Ops Arms” specialization program
  • 7 Day Testosterone Solution
  • the Alpha Status Handbook

GET – the Tactical Muscle system

To sum up, if you want to look and perform like a tactical operator, you need to make sure your training is structured properly, and that every workout you do gets you a little closer to your goal. This program will help you do just that.

To your success!

-Forest Vance
KettlebellBasics.net

The Kettlebell Towel Swing (instructional video)

At one of the kettlebell boot camp workouts I led this morning at our studio here in Sacramento, CA, we had a new person in the group.

She was fit, and had been working out regularly prior to joining us…

…but she did not have a lot of experience specifically with kettlebells.

One of the things she was doing was using too much upper body to sort of “lift” the kettlebell up, instead of using the hips.

This is a super common mistake, so I thought it would be useful to share the drill I had her do (which fixed her form right away!):

I am doing an ONLINE kettlebell swing workshop on Saturday, November 14th:

=>> Online KB Swing Workshop with Forest Vance

You can attend live, or sign up and get the recording to watch any time you want.

We will be covering dozens of tips like the one I am sharing with you today.

And, if you attend live, I will look at your form and give you some personalized tips to improve!

The Kettlebell Towel Swing

Grab your towel, and loop it around the handle of your kettlebell.

Be sure to “choke down” on the towel so your hands are just a few inches away from the KB handle.

Do a few swings.

The goal is to get the KB to go straight out, NOT droop down, at the top of the arc.

Here is a video that shows you how to do it:

If you think you have the tendency to use too much upper body when performing the kettlebell swing, try this drill.

Even if you think you’re doing the swing right, try it anyway! 🙂

It’s a good test, because you’ll see right away if the KB is projected out like it should be, or if you’re using too much upper body in the move.

Hope that helps, keep training hard, and talk soon

-Forest Vance
KettlebellBasics.net

PS – I am doing an ONLINE kettlebell swing workshop on Saturday, November 14th:

=>> Online KB Swing Workshop with Forest Vance

You can attend live, or sign up and get the recording to watch any time you want.

We will be covering dozens of tips like the one I am sharing with you today.

And, if you attend live, I will look at your form and give you some personalized tips to improve!

8-Min Morning Home Stretch Routine

Every morning when I get up, one of the first things I do is stretch.

I put on my coffee, and then I go through a simple routine while it brews.

The routine changes and evolves as time goes on, and my needs change…

…the one I am actually personally doing right now is from the 30-day Flexiblity Challenge linked below:

=>> 30-day Flexiblity Challenge

I won’t go into super detail in this article – you can get that in the full program – but what I end up doing looks something like:

  • General joint mobility exercises – hands, elbows, shoulders, neck, hips, knees, ankles
  • 3-5 static / dynamic / “tense-relax” stretches for specific parts of the body that I am working on, or that need specific attention for my goals

This ends up taking around 8 minutes, give or take.

I’ve said this many times before, but this simple morning stretch routine has made a TREMENDOUS difference.

Just that few minutes helps me:

  • Recover faster
  • Get out the “creaks and cracks”
  • Feel more energetic so that I want to move more during the day

The thing is, if you want to continue to train hard and perform as you get into your 40s, 50s, 60s and beyond, you ABSOLUTELY CAN do it… BUT, you have to take care of your body.

Mobility and flexibility as part of your overall plan, is one of those ways you need to be taking care of yourself.

If you are ready to start incorporating this kind of thing into your life, the 30-day Flexiblity Challenge linked below is a great way to do it:

=>> 30-day Flexiblity Challenge

And here’s to faster recovery, less pain, and more energy!

-Forest Vance
KettlebellBasics.net

PS – I started doing this morning home stretching routine seven or eight years ago, in my mid-30s.

Up until that point in life, warming up and stretching was kind of an afterthought.

But when I hit that 35-ish mark, I started getting a little more sore from hard workouts. My recovery started taking a little longer.

And I realized that I COULD still train hard for a long time to come… BUT, I also realized that I was going to have to take a slightly different approach… one of the big things being a need to focus more on flexibility and mobility.

If you know you need to do the same, I recommend the 30-day flexibilty challenge, on sale this week at the link below:

=>> 30-day Flexiblity Challenge

[kettlebell hack] Pelvo-Ocular Reflex, or “The Secret is in the Eyes”

Hopefully it goes without saying that the person in the picture above (BTW – it’s a very well known fitness “expert”! – can you guess who it is?) is NOT using proper form 😂

But in all seriousness- where do YOU look when you are performing a kettlebell swing?

As in – are you looking down? Straight ahead? Up?

Believe it or not, your “line of sight” is one of the KEYS to safe and effective kettlebell training.

BTW – Pelvo-Ocular Reflex, or “The Secret is in the Eyes”, is is what I call one of my “kettlebell hacks” – DOZENS of which you’ll learn in our upcoming kettlebell swing workshop:

=>> Online Kettlebell Swing Workshop with Forest Vance

See, there is something called the “pelvo occular reflex”.

In short, here’s how it works:

Visual sensory input (where our eyes are focused) involuntarily affects our head placement.

Likewise, the placement of our heads affects our pelvic placement, lower back alignment and overall posture.

So if you look down during a kettlebell swing, your body tends to pitch forward, putting extra stress on your back and making the move much harder.

If you look up, you end up typically overextending the lower back, and putting extra stress on the neck.

The perfect place to look is slightly down – we like to use the cue “where the wall meets the floor”.

Little tips like this one can make ALL the difference when it comes to getting the most out of your KB workouts, and staying safe.

This is what I call one of my “kettlebell hacks” – DOZENS of which you’ll learn in my kettlebell swing workshop:

==> KB Swing Workshop with Forest (limited spots available)

Space is limited to the first 100 to sign up though, so sign up now if you want to make sure and get in.

To your continued success!

-Forest Vance
SFG II
Kettlebell Expert
KettlebellBasics.net

[new vid] How to Avoid Bruised Wrists from Kettlebell Training

Do you get bruised wrists from your kettlebell workouts?

Today, I’m going to show you how to fix it!

One of the common exercises this happens with is the kettlebell clean. Two tips that are going to help:

1 – “Tame the Arc”

When the KB comes down, we want the “arc” that the ‘bell takes to be close to the body. If the kettlebell comes too far away from your body during the move, and then comes up and slams you in the arm as it flips around, you’re going to end up with bruised wrists. Instead, keep your elbow tight to the frame as you do your cleans.

2 – Lose the “Death Grip”

Another thing people do – in an effort to keep the KB from coming around and slamming the wrist – is to squeeze the KB really hard as it flips around the hand. Instead, what you want to think about is taking a loose grip, and then “punching” the hand through as it comes around the wrist.

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There are two tips to help you from getting bruised wrists from kettlebells!

If you liked this video, check out my 7-day extreme KB cardio quick start guide free at the link below, so that you can put some of these tips to use:

https://bit.ly/311ceyA

And talk soon!

– Forest Vance, Kettlebell Expert, KettlebellBasics.net

Is it okay to wear gloves during kettlebell workouts?

A kettlebell basics newsletter reader asks:

Is it okay to wear gloves during kettlebell workouts?

My answer:

I do not recommend it.

Here are four reasons why:

1 – The gloves can keep the kettlebell from moving around the hand properly. Especially if you are doing higher-rep ballistic moves where the ’bell rotates around your hand multiple times—cleans, snatches, etc.—the gloves will really get in the way.

2 – If you DO try to attempt to use gloves and get into serious kettlebell training as described in reason 1, the gloves can actually “bunch up” and end up digging into your hands even MORE.

3 – Gloves can hinder the sensory connection from the hands to the brain. You won’t feel what the weight is doing and exactly what is happening during your workout, and it won’t be as good.

4 – They look kind of lame — so tough it out.

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Little mistakes like these – which LOTS of people make, and it’s not their fault, because they didn’t know! – can make ALL the difference when it comes to getting you results.

Things like:

-What exercises to substitute if you’re working around an injury, and why

-How to select the proper kettlebell weight for specific exercises

-Best practices for integrating kettlebell training with other exercise modes (running / lifting / etc)

But there is good news. I have a handful of spots that have opened up in my “KB Fit Over 40” personalized coaching program.

With this program, not only do I customize a training plan that is 100% specific to you and your unique goals… I am there any time you need me to answer questions on topics like we covered today, and many more.

But spots are VERY limited – so if you are interested, fill out your application form ASAP at the link below:

=> Apply to Work with Forest – “Fit Over 40” Kettlebell Coaching Program

Talk soon –

-Forest Vance, Master of Science – Human Movement, Kettlebell Expert, Over 40 Training Specialist

Biden challenges Trump to a push-up contest [pic]

In 2019, Biden said that if Trump questioned him on his mental status on the debate stage, he’d challenge him to a push up contest.

Who do you think would win?

I’m guessing Biden could and would win – if the contest were held today, with no advance notice…

…but if you gave Trump 30 days to prepare, who knows?

I wouldn’t bet against him!

Particularly if he had access to the “30 Days to 100 Push Ups” plan at the link below:

30 Days to 100 Push Ups (free bonus)

The “30 Days to 100 Push Ups” plan is a free bonus you get with the at-home bodyweight-only program for strength and muscle I just linked up.

Because completing 100 push-ups in a row is a badge of honor for anyone who want to get in shape.

But if you’re like most guys, you probably never actually think you can do it.

However, with the “30 Days to 100 Push Ups” plan, you can be well on your way to “achieving the impossible” in less than a month…

When you stand up from completing all 100 pushups, you’ll have a chest as tough as a brick house. Arms that’re thick and pumped. All because you took this unique bonus seriously, and became a pushup machine.

Get the “30 Days to 100 Push Ups” plan and the home bodyweight training guide by clicking here now.

And here’s to your continued success!

-Forest Vance
Master of Science, Human Movement

3 Kettlebell Mistakes that Wreck Your Results

If you want to be strong, in good cardio shape, and move well… AND, feel confident in a swimsuit!… ALL at the same time…

…then you need to take what I’d call an “all-around” approach to fitness.

In other words, you need to devote roughly equal attention to:

1 – Cardiovascular Endurance
2 – Muscular Strength
3 – Muscular Endurance
4 – Flexibility
5 – Body Comp

And kettlebells CAN be the perfect tool for the job!

But frankly, though many people they SAY they want the results I just described, the training they are doing is not going to get them there.

The first common mistake I see is people making is doing these high-intensity, metabolic resistance training-type kettlebell workouts, and then basically doing and nothing else.

That will build your cardio endurance, and muscular endurance, and body comp to a degree, but you’re largely neglecting the muscular strength and flexibility aspects. And if you diet sux, you’re not going to get much progress on the body comp either.

Second common mistake. People focus largely on cardio endurance. They run, or cycle, or whatever else regularly. But they neglect pretty much all the other things on the list above, so they end up weak and tight. And again, since their diet is not that great, they also are a little overweight.

Third one. (This is what I tend towards if I’m not careful.) Main focus is TOO much on strength training. People end up very strong. But they can’t walk up a flight of stairs without getting winded, or bend down and touch their toes. And again, they are carrying too much bodyfat.

So how do we fix this?

How do we get strong, in good cardio shape, and move well… AND, feel confident in a swimsuit!… ALL at the same time?

You need to devote roughly equal attention to cardio, strength training, muscular endurance, flexibility/mobility, and body comp (nutrition).

You can 100% do this with kettlebells!!

For example, in our 28-day 1000 KB Challenge 2.0:

  • We give you two workouts per week that give you a mix of strength work and muscular endurance
  • We give you one workout per week that’s more of a muscular / cardio endurance focus
  • We give you two or three “bonus” conditioning workouts per week that are more focused on cardio endurance
  • We give you a complete warm up and cool down each day to address flexibility and mobility and better movement
  • We give you a complete diet plan to follow to make sure you can drop fat and get the best possible results from your hard work with the kettlebells

And whether you follow my program or another one, it’s all good.

The main thing I want you to take away from today’s message is this:

If you want to be strong, in good cardio shape, and move well… AND, feel confident in a swimsuit!… ALL at the same time…

…then you need to take what I’d call an “all-around” approach to fitness.

In other words, you need to devote roughly equal attention to:

1 – Cardiovascular Endurance
2 – Muscular Strength
3 – Muscular Endurance
4 – Flexibility
5 – Body Comp

More info on the 28-day Challenge here.

…and here’s to your success in 2020 and beyond!

-Forest Vance
Kettlebell Expert
KettlebellBasics.net

Week 1, Day 1 – 1000 KB Challenge

Tomorrow is officially week 1, day 1 of the 28-day 1000 KB Challenge.

Will you be joining us?

Save your spot now at the link below:

=> https://bit.ly/1000kb2020

Here are 10 reasons you should sign up, if you haven’t already:

1 – You want a challenging, intense training program… but one that is also designed with the specific goals and considerations of the 40+ age group in mind

2 – You find yourself moving away from barbell/gym training, and moving towards kettlebell/bodyweight – type modes

3 – You are looking for a program that will help you maintain / gain strength, while at the same time, improving “functional fitness”, and avoiding injury

Join us now at the link below:

=> https://bit.ly/1000kb2020

4 – You want to improve core strength so that you can reduce back pain

5 – You want to improve your cardio conditioning

6 – You know that you need to be incorporating stregnth trianing into your workouts so that you can strengthen your bones

7 – You want to improve skin elasticity

Sign up now at the link below:

=> https://bit.ly/1000kb2020

8 – You want to learn how to do more pull ups in 30 days with the FREE copy of my “30 Days to More Pull Ups” plan you get on sign up

9 – You want to learn how to incorporate the basic barbell lifts into your HIIT-based program for more strength gains with the FREE copy of my “Barbell Basics” plan you get on sign up

10 – You want a blueprint for rapid fat loss with the FREE copy of my “28-day Nutrition Reset” you get on sign up

Sign up now at the link below, and instantly get access to all the materials you need to get started right away:

=> https://bit.ly/1000kb2020

Look forward to working with you!

-Forest Vance and the FVT Team

7 Minute Flexibility (stretching sequence inside)

I just finished off a short flexibility session this morning to start my day.

This is something that I do almost every morning. I started the routine seven or eight years ago, and it has made a TREMENDOUS difference in improving recovery, mobility, conditioning, and overall athleticsim.

If you are looking for similar benefits, and you aren’t currently doing a routine like this, I suggest you work something like this into your training as well!

Here is the short series from today, if you want to give it a try… I held each of these poses for about 45 seconds each:

  • Low lunge
  • Wide leg stretch / straddle
  • Lying spinal twist
  • Couch stretch
  • Standing legs-apart stretch
  • Seated spinal twist

I also highly recommend a new, more comprehensive program from my fried Logan Christopher, called “7 Minute Flexibility“.

A few words from Logan on his new program:

“Like most of fitness, there are a bunch of myths and inefficient ideas surrounding that of stretching and flexibility.

In short:

Static stretching is over-rated.

…and…

Other forms of flexibility training are under-rated.

Stretching your muscles might make them feel good, but is it really the goal you’re after?

If you want to actually get more flexible it’s important to understand the benefits and drawbacks of all the following:

Static Stretching
Isometric Stretching
Dynamic Stretching

Learn more here.

You’ll also find out how you can become much more flexible in just seven minutes!”

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To sum up, there are some tremendous benefits to be had from incorporating a regular stretching routine into your training, if you’re not already.

You can use the short sequence I shared with you today, or for a more comprehensive solution, check out 7 minute Flexibility from my friend Logan Christopher:

=>> 7 Minute Flexibility

To your continued success

-Forest Vance
Corrective Exercise Specialist
KettlebellBasics.net