KBHT (Kb-Bw Hybrid Training) vs Bodybuilding

In 2018, I traveled to Italy to re-certify as a StrongFirst Lifter (SFL).

It was an AMAZING trip!

I frequently think about the incredible time I had, even now 🙂

However, it was interesting; you could clearly see the difference in the way people had trained leading up to the event.

There were those who were likely incorporating a mix of kettlebells, barbells, and bodyweight exercises (such as in Kb-Bw Hybrid Training!)… and they managed to perform the required exercises (Zercher, front, and back squats, good mornings, deadlifts, bench press, Military press) with mostly solid form, thus meeting the technique requirements.

Next, there were individuals who had likely adopted more of a “bodybuilding” approach, focusing on isolation exercises and splitting their workouts by body parts, etc… Many of them encountered difficulties.

They were certainly jacked up (meaning big and strong)!

However, when it came to pressing a barbell into a good position overhead or squatting to depth while maintaining a neutral spine, many of them simply couldn’t do it. They lacked the mobility and/or strength in the right places to make it happen, resulting in them not passing the certification technique tests.

Now, if you’re only concerned about appearance and not performance, a more traditional bodybuilding-style program may suffice. You will indeed build larger muscles with this approach.

However, if your goal is to simultaneously build strength and muscle while staying lean, athletic, and mobile, I highly recommend Kb-Bw Hybrid Training.

In this innovative program, you’ll learn how to effectively combine traditional strength work with kettlebells for the perfect balance.

I believe it’s one of the best programs available for this specific type of training and these goals. In fact, I’m not aware of anything else out there quite like it.

Check out the program at the link below – it’s on a flash sale for St. Patrick’s Day:

–>> Kb-Bw Hybrid Training

Here’s to achieving strength and muscle gains while maintaining leanness, athleticism, and mobility all at once!- Forest Vance, MS
Kettlebell Expert
Over 40 Specialist
KettlebellBasics.net

Me: I think I’ll squat again tomorrow. My knees:

loll!!

In seriousness – I was just reading an article a guy wrote that did squats EVERY DAY for six weeks (!).

To sum it up:

  • The guy got way stronger in record time, and was finally able to squat 600 pounds
  • In the process, his hips got WAY tighter, his upper back was more sore than ever, his knees were sore to the touch, and he couldn’t sleep

For a tiny percentage of people chasing high performance goals, sometimes excelling at certain qualities – like gaining squat strength, fast – can come at the fully known expense of other problems.

For 99% of people like you and me who want to look and perform well, but also feel great and pain free at the same time, we need to listen closely to our bodies, pay attention to recovery, and ideally follow a program that is specifically designed for our goals.

Stay tuned, registration for our 28-day KB/BW Hybrid Strength Challenge (geared towards helping you get strong, lean, AND stay pain-free, all at the same time) opens later this week!

-Forest Vance @ KettlebellBasics.net

“Metabolic Stretching” sample workout

Been hitting the road a lot lately.

Sitting for just a few hours on an airplane can make your lower back, hips, shoulders and more feel like they’re petrified. ‘Tight’ doesn’t even begin to describe it!

Thankfully, I have the Metabolic Stretching System ready for any time I need it.

Here’s a small taste of their workout. Give it a whirl to then head over to the link below for the full shebang:

Check out -> Metabolic Stretching

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“Metabolic Stretching” sample workout

Do each movement for 15-seconds; no rest between moves; modify for your fitness level but try to move at a brisk pace:

– Arm Swings

– Arm Circles

– “Low/High” Swings

– Body Rotations

– “Cherry Pickers”

– Reverse Windmills

– “Field Goal Kicks”

– Butt Kickers

– 3-Way Lunge

Watch the video where I run you through this workout here -> https://youtu.be/8kBqMccLfWU?si=nKHU53EP_yYgc9Lm

Learn more and get the full Metabolic Stretching program here -> Metabolic Stretching

– Forest Vance – KettlebellBasics.net

🏋️‍♂️ Boost Power Safely with Kettlebells (for Over-50s)

You’ve probably been taught to lift weights using slow, deliberate movements – targeting specific muscles and time-under-tension.

However, if you want to train for power, you need to let your body move fast.

Imagine strength as the capability to move a weight, and power as moving that same weight at speed. Power is such an important quality to have as we age, because it impacts our reflexes, our balance, and our ability to avoid falls.

One of the BEST ways to train for power is with kettlebells.

They’re challenging, and they’re more advanced for older individuals – but they are well worth it!

This is because explosive kettlebell moves, like swings, have to happen fast. Every swing rep challenges your glutes and hamstrings to explosively contract, and in doing so, you’re teaching your body to generate the power it absolutely must learn to generate.

If you want to learn how to swing properly and effectively, check out Over-50 Kettlebell Revolution at the link below:

–>> Over-50 KB Revolution (flash sale)

It comes with a copy of my Kettlebell Basics workshop videos, so you’ll learn how to do all of the essential kettlebell moves – swings, cleans, snatches, Turkish Get Ups and more – with safe and solid form.

Plus, you’ll get two whole kettlebell-based training plans designed to help you stay pain-free while doing what you love, eliminate the effects of aging, and feel 20 years younger.

Grab your copy now at the link below while it’s on sale:

–>> Over-50 KB Revolution (special discount today)

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

20-min “Bodyweight Beast” At-Home / No-Equipment Workout

In my years of athletics, including playing football at the college and NFL levels, I’ve had the opportunity to take advantage of some of the world’s finest strength and conditioning equipment.

And even though it CAN help – there is no doubt about that! – you can still get a LOT done with just your own bodyweight.

Check out this “Bodyweight Beast” At-Home / No-Equipment Workout to start getting stronger, improving performance, and shedding bodyfat today… any time, any place, ZERO equipment required, and in about 20 minutes!

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“Bodyweight Beast” At-Home / No-Equipment Workout

sample from Bodyweight Beast Building – 6-week zero equipment training plan for strength and muscle

PART 1 – Bodyweight upper body “complex” – complete all exercises consecutively without resting; rest as needed and complete three rounds total:

– 25 mountain climbers (per side)
– 15 push ups
– 8 spiderman climbs (per side)
– 5 burpees

PART 2 – Bodyweight lower body “complex” – complete all exercises consecutively without resting; rest as needed and complete three routines total:

– 8 squat jumps
– 8 reverse lunges / leg
– 8 step ups / leg
– 15 bodyweight squats

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Check out my complete Bodyweight Beast Building 6-week zero equipment training plan HERE – on sale for President’s Day!…

…and here’s to your continued success!

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

Royal Marines Fitness Test Challenge

I was just reading through some old fitness-related emails from a colleague of mine, Ryan Murdock.. and I found one on this idea of a Royal Marines Fitness Test Challenge.

From the further research I did, it looks like this is called the PJFT+ test. Here’s what it consists of:

  • 20 burpees
  • rest for 10 seconds
  • 20 sit ups
  • 20 push ups
  • 60 second plank

Potential recruits are expected to complete the circuit three times.

The Challenge is supposed to test your functional fitness.

As the email I got this idea from mentioned, it actually doesn’t seem all that functional.

It’s okay, but honestly it could be improved.

A better option might be something like the Warrior Zero Bodyweight Challenge, where you do a series of three “functional fitness” Challenges, each progressively harder than the next… and it much more dials in on things like bodyweight strength, endurance, core, proper movement, etc.

If you are interested in taking the full Challenge, check out Warrior Zero Bodyweight at the link below:

–>> Warrior Zero Bodyweight Challenge

…and let me know how you do, okay?

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

No-Equipment Bodyweight Workout

I have a stretch of some travel over these next couple / few months, for both work and fun.

One thing that can be a little tricky while on vacation is figuring out how to stay active and workout.

Bringing kettlebells on an airplane doesn’t sound like the best idea, especially with my wife who always packs way too much stuff and our two little ones in tow!

And sometimes the gyms at hotels or resorts aren’t as great as we hope they’ll be.

So, for the coming weeks and months, I’ll be sure to have some great bodyweight workouts ready. It’s a good change for my body every now and then and it feels really nice on my joints.

There’s this program called the Warrior Zero Bodyweight Challenge that I really like. I’m planning on doing some of their workouts while I’m on the road, like the one below:

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No-Equipment Bodyweight Workout from – Warrior Zero Bodyweight Challenge

PROTOCOL: 2, 3, 5, 8, 13, 21, 13, 8…

Set your timer for 15 minutes. Begin with 2 reps of exercise #1, then 2 reps of exercise #2, and so on. Gradually increase the reps, moving up and down the ladder. Focus on perfect form, not speed.

EXERCISES:

  • Hip Bridge
  • Shinbox Switch
  • Front Squat
  • Tactical Push Up
  • Spinal Rock
  • Sit Thru
  • Front Lunge
  • Pull Press

*Detailed demos and explanations for each exercise can be found in the Warrior Zero Bodyweight Challenge course here.

What’s great about this workout is that you don’t need ANY equipment! No lugging around kettlebells or bands or any other gear… and not to mention, it’s totally different and one-of-a-kind.

If you’re interested in checking out the complete Warrior Zero course, you can do so by clicking on THIS LINK.

Have a great day, and talk soon! –

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

Study: Losing Fat Slowly Is WORSE For Metabolism

Study: Shedding Weight Gradually is LESS BENEFICIAL for Metabolism

Often we hear from well-meaning, yet misinformed fitness trainers suggest that a slow and steady route to lean physique is best.

However, the truth revealed tells a completely different story…

Achieving A Lean Body Should Be As Swift As Taking Off A Band-Aid!

How do you prefer removing your band-aid? Quickly, right? It may sting momentarily but surely outweighs any other option.

Surprisingly enough, this principle rings true when it comes to shedding fat as well.

You might have heard warnings about losing weight too rapidly; stories of metabolism crash or even rebound weight gain?

Well surprise surprise my dear friend! Striving for gradual loss appears to not hold its ground. Actually, casting off that extra body fat should be exactly like pulling off band-aid – Prompt and swift so you can move ahead without delay!

The research proves when it comes to fat loss, faster is better. Scientists from Newcastle University tested 3 groups of dieters and found that those who lost bodyweight the fastest saw the smallest drop in resting metabolism! [1]

Another study examining the effects of long-term mild-caloric deficit dieting in humans found that long-term dieters suffered from 78% lower testosterone levels and 28% lower VO2Max levels! [2]

And yet another long-term analysis of European dieters showed that dieters who lost the most weight during an initial 8-week diet phase were the most successful at KEEPING the weight off six months later — even when using very low a calorie approach. [3]

Now that you’ve seen the evidence that proves it’s better to lose fat quickly, let me show the simple step-by-step plan you can use to make that happen:

–> Next Page

To your weight loss success –

–Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

“Lean and Jacked” – KB / Sprint Finisher

*This is a throwback pic from a Spartan event I did back in 2020 – sprint workouts made up a good portion of the training I did to prepare.

We put on a special “Lean and Jacked” workout day at my PT studio here in the Kansas City area last night – it was so much fun!

The “Lean and Jacked” workout concept is where we COMBINE getting JACKED (work the traditional big barbell lifts like squat, bench, and deadlift) and LEAN (kettlebells, mobility, sprinting, etc).

It’s really interesting, because I’ll get people who are actually pretty darn strong to turn out for these type of events…

…but when it comes to moving athletically, or being in condition to go out and run a few sprints without getting completely winded – it’s a different story 🙂

Thing is though, what good is being huge and strong, if you’re tight as a spring, and you can’t walk up a flight of stairs without getting gassed?!?

This is why if you lift regularly – kettlebells, or any other kind of weights for that matter – I also recommend you be sure to work your conditioning too.

Here is a simple sprint workout you can add to the end of your next session as a start. (You can also do this on a separate day from your KBs, or any other time that fits your schedule):

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“Lean and Jacked” – KB / Sprint Finisher

Complete the circuit below as fast as possible:

  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
  • 20 two hand KB swings
  • 8 push ups
  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
  • 18 two hand KB swings
  • 10 push ups
  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
  • 16 two hand KB swings
  • 12 push ups
  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
  • 14 two hand KB swings
  • 14 push ups
  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)

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Next time you watch a track event, check out the physique difference between long distance runners and the sprinters. The sprinters almost always are leaner, more muscular, etc – it’s pretty wild!

Plus, research shows that sprinting has the compound effect of increasing metabolism, increasing tesosterone, and making you more athletic, all at the same time.

If you want a full sprinting program with lots of workouts like the free sample today, I recommend Anabolic Sprinting 2.0 linked below:

–>> Next Page

Here’s to getting lean AND jacked, all at the same time!

– Forest @ KettlebellBasics.net

Weight Loss Lie #3: Carbs Raise Insulin & Make You Store Fat

I was reading up on this new “Underground Fat Loss” method – there are certainly some interesting things the author Matt Marshall has to say, so I wanted to look into it a little more myself!…

Check out an excerpt from the full article linked below, then click here to read more about the Underground Fat Loss Method and how to implement it.

— Forest @ KettlebellBasics.net

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Weight Loss Lie #3: Carbs Raise Insulin & Make You Store Fat

When it comes to losing fat, you’ve probably heard that you need to cut carbs if you wanna lose weight? Maybe you’ve even tried a low-carb diet over the years. If you did, I bet ya a doughnut I can guess what happened:

First two weeks went great – you dropped a bunch of weight. Mostly water, but some fat too. And then…. Nada. Weight loss came to a screeching stop. And… oddly enough. You were cold all the time. Especially your hands and your feet.

Am I in the right neighborhood? Maybe you already know why this happened – without adequate carbohydrates, your body produces less T3. T3 – or triiodothyronine for you science geeks – is a hormone that controls metabolism AND rate of fat burning.

Strange Bagel Study Proves You Can Crush Carbs All Day Long Without Gaining Fat

Check out this medical research study, published in the American Journal of Clinical Nutrition…

Researchers found a bunch of volunteers and basically crammed bagels down their throat for a week. I’m not even kidding – they overfed these volunteers 1,000 EXTRA calories (mostly from carbs) on day 1.

Just one problem. All these extra carbs actually…

Increased Metabolism By 37%!

This totally messed with the experiment.

So on day 2 researchers upped the ante. They overfed participants an extra 1,500 calories. But again, each volunteers’ metabolism increased again, this time burning an extra 470 calories. By the end of the week researchers were begging the volunteers to cram down bagels and despite 5 days of massive over-eating none of the participants gained any appreciable amount of body fat.

This PROVES that it’s possible to enjoy delicious carbohydrates without gaining fat. And in fact you can even enjoy many of your favorite carb-heavy dishes and lose weight.

The secret is knowing what kinds of carbs to eat.

-> learn more on the next page