Spartan 300 Kettlebell Bootcamp Challenge + Final Day for Isometrics Program Sale

Hey Warrior – I’ve got two updates for you today:

Tomorrow, we’re officially launching the Spartan 300 Kettlebell Bootcamp Challenge – a brand-new challenge built on the foundation of my original 300 program, but designed with trainers, coaches, and dedicated kettlebell enthusiasts in mind.

And today, you’ve got one last chance to grab the Warrior Flow Isometrics program at the early-bird price:

-> Click here to grab Warrior Flow Isometrics – 28-Day Program (Last Call for Early Bird Price)

What’s Different About the Spartan 300 Kettlebell Bootcamp Challenge?

This new challenge is a special challenge that helps you implement the Spartan 300 style of training for yourself or with your clients. Here’s what makes it unique:

  • New Daily Spartan-Style Workouts: Now the sessions are themed around power, endurance, and conditioning. With a 300-rep goal in each workout, you’ll push every system in your body to adapt and grow stronger.
  • Trainer-Focused Enhancements: Whether you’re taking on the challenge yourself or you’re a coach using it with clients, the program includes pro-level coaching tips, class scripts, and modifications to scale every workout.
  • Scalable Workout Design: Every workout includes clear instructions for scaling intensity and weight, making it accessible for various fitness levels while keeping the 300-rep structure at its core.
  • Spartan Warrior Meal Plans: Here’s something different – these meal plans are inspired by what we know about the historical Spartan diet (using modern foods, of course). This approach has worked well for me, and clients love it, too! It’s protein-rich, straightforward, and built to keep you fueled and ready for every Spartan-style workout.

Here’s a preview of one of the Benchmark Workouts you’ll tackle in the new challenge:

Benchmark Workout – Spartan 300 KB Challenge

  1. KB Snatch to Rack Squat – 10 each side (Women: 12k+, Men: 20k+)
    • Pro Tip: Drive through your heels and keep your core tight. Focus on a smooth, controlled transition from snatch to squat.
  2. Push-ups – 20
    • Pro Tip: Maintain a strong plank position. “Screw” your hands into the floor to activate your lats and stabilize your shoulders.
  3. Rear Lunge to 1-arm Press – 10 each side (Women: 12k+, Men: 20k+)
    • Pro Tip: Stabilize the kettlebell close to your body, aiming for a strong, stacked line from ear to hip.
  4. Half Burpee to Gorilla Row – 10 each side (Women: 16k+, Men: 24k+)
    • Pro Tip: Go wide with your stance, keep your core tight, and pull your elbow back towards your hip for full back engagement.
  5. KB Plank Drag – 10 each side (Women: 12k+, Men: 20k+)
    • Pro Tip: Widen your stance for stability. Minimize hip movement as you drag the kettlebell across – this keeps your core fully engaged.

Complete 5 Rounds and prepare to feel like a Spartan!

Warrior Flow Isometrics – Last Day to Save

While the Kettlebell Challenge opens tomorrow, today is the last day to grab Warrior Flow Isometrics at a special price. In honor of the holiday weekend, I’ve extended the sale one more day so no one misses out.

Warrior Flow Isometrics is a 28-day program designed to build lean muscle, joint health, and functional strength without lifting a single weight. It’s an ideal complement to your kettlebell training – low impact, high reward.

Why Isometrics? Ancient warriors and martial artists used isometric techniques for centuries to build strength and resilience. Now it’s a staple in my own training. Warrior Flow Isometrics will help you build real strength without stressing the joints, and it’s perfect whether you’re traveling, recovering, or just looking for something different.

Last day to get Warrior Flow Isometrics with these exclusive bonuses:

  • Operation Pull-Up: A complete plan to build upper-body strength and take your pull-ups from 0 to 20.
  • Kettlebell Cardio Conditioning Program: Push your conditioning to new heights with a 28-day kettlebell plan.
  • Unbreakable: 7-Day Anti-Inflammatory Meal Plan: Reduce pain and support joint health with anti-inflammatory foods.
  • Flexibility/Mobility Cheat Sheets: Quick exercises to keep you mobile, pain-free, and performing at your best.

-> Click here to grab Warrior Flow Isometrics – 28-Day Program (Last Call for Early Bird Price!)


Veteran’s Day Note
To all the veterans – thank you. In honor of Veteran’s Day, veterans who join Warrior Flow Isometrics today will receive an extra bonus. Just reach out to claim it.


Get ready to train like a Spartan with the new challenge starting tomorrow, and don’t miss your last chance to grab Warrior Flow Isometrics at a discount today. I’m excited to see you reach new levels in both programs.

– Forest Vance
Master Kettlebell Instructor & Former Pro Athlete
Forest Vance Training

25-Min At-Home Isometrics Workout – Free Sample 💪

I couldn’t get to the gym this morning, so I did the 25-minute isometrics workout instead. Total body, zero equipment, and I was done in no time!

These isometric workouts are perfect when you want to build strength, stability, and core control without stressing your joints. Plus, they’re surprisingly effective when you’re short on time or space.

Here’s the workout I did (it’s a sneak peek from my new Warrior Flow Isometrics Program, which is on sale for a short time longer):

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25-Min At-Home Isometrics Workout

PART 1 – Each exercise: 3 sets of 30-second holds, split into the positions above. Move from one to the next with 15 seconds rest, then rest for 1 minute before repeating:

  1. Crescent Lunge Hold
    • High Lunge – Front knee slightly bent, back leg extended, spine tall (10 sec)
    • Mid Lunge – Lower the hips, bending the front knee further (10 sec)
    • Low Lunge – Sink into a 90-degree front knee lunge (10 sec per leg)
  2. Warrior III Bend and Straighten Hold
    • Bent Leg – Start with the back leg bent, arms forward, core tight (15 sec)
    • Extended Leg – Fully extend back leg into Warrior III (15 sec per leg)
  3. 3-Position Push-Up Hold
    • High Push-Up – Full plank with arms extended (10 sec)
    • Mid Push-Up – Lower halfway (10 sec)
    • Low Push-Up – Just above the ground (10 sec)
  4. Locust Pose Hold
    • Low Lift – Chest, arms, and legs slightly lifted (10 sec)
    • Mid Lift – Arms and legs parallel to the floor (10 sec)
    • Full Lift – Lift as high as possible (10 sec)
  5. Dead Bug Hold
    • Arms and Legs Up – Arms up, knees bent (10 sec)
    • Extend Right Arm + Left Leg – Lower without lifting the lower back (10 sec)
    • Extend Left Arm + Right Leg – Repeat (10 sec)

PART 2 – Optional Finisher: “Fire and Flow Warrior Conditioning”

Set a timer for 10 minutes and repeat at a slow, steady pace. Sync each movement with your breath. You’ll be surprised at the low-impact conditioning you get!

  • Mountain Pose – Inhale, raise arms overhead.
  • Forward Fold – Exhale, fold forward.
  • Halfway Lift – Inhale, lift halfway with a flat back.
  • Plank to Chaturanga – Exhale, step back and lower halfway.
  • Upward-Facing Dog – Inhale, lift chest.
  • Downward-Facing Dog – Exhale, lift hips, pressing back.
  • Step to Forward Fold – Inhale, step to the top of the mat.
  • Mountain Pose – Exhale, rise back up.

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Enjoy that one. And if you’re ready to get after it, my Warrior Flow Isometrics Program is on sale for a short time. Grab it here while it’s still up:

-> Warrior Flow Isometrics – Sale Ending

–Forest Vance, MS
RYT 200
ForestVanceTraining.com
KettlebellBasics.net

The Secret to Pull-Ups: Going from 0 to 20 (Part 2) 💪

Yesterday, we dove into the secret to pull-ups and how to go from 0 to 20 reps. I shared a bit about Operation Pull-Up—the program I recently put together that’s all about mastering pull-ups step-by-step. And as a reminder, this entire plan comes as a free bonus when you purchase Warrior Flow Isometrics.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

(BTW – combining pull-ups with kettlebell training creates an unbeatable synergy. This combo builds serious upper body strength and core stability that translates directly to powerful, controlled movements in everything from kettlebell swings to deadlifts.)

I also shared a sample workout from Phase 2, which is geared toward beginners who are still working on their first pull-up or two. Today, I want to share another phase from the program, designed for those who’ve nailed that first pull-up but want to take it up to 5-10 reps in a row.

Phase 4: Endurance Building is all about increasing reps and building the endurance to keep control with each pull-up. If you’re ready to push from 1-2 reps to 5-10, this is where the magic happens.

Here’s how it breaks down:

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Phase 4: Endurance Building (Days 91–120)

Goal: Work up to 5–10 pull-ups in a row.

  • Frequency: 5 days per week
  • Main Exercises:
    • Sub-Maximal Sets: 4 sets of 50–70% of max reps (e.g., if max is 5, perform sets of 2–3 reps).
    • Negative Pull-Ups: 3 sets of 5 reps, with a controlled 6–8-second descent.
    • Isometric Holds: 3 sets of 20–30 seconds at the top.
    • Grease the Groove: Continue with 1–2 reps periodically through the day.
  • Accessory:
    • Face Pulls & Rows: 3 sets of 10 reps for upper back endurance.
    • Core Work: 3 sets of 10 reps (Hanging Leg Raises, Russian Twists).
  • Focus: Build endurance and control while increasing your reps.

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This phase is perfect if you’re already in the pull-up game but want to add endurance and reps. And it’s just one of the structured phases in Operation Pull-Up. The full program covers every level, from complete beginners to advanced, so no matter where you are, we’ve got you covered.

Pairing pull-ups with kettlebell training is one of the best combos out there. You’ll build upper body strength and core stability, which carries over to everything from kettlebell swings to deadlifts.

Ready to take the next step and conquer that pull-up bar?

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

Keep pushing,
Forest Vance, MS — RYT-200
ForestVanceTraining.com — KettlebellBasics.net

P.S. This pull-up program is the perfect complement to kettlebell training, helping you develop control, strength, and endurance across the board!

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

the Secret to Pull Ups – How to Go from Zero to 20

Pull-ups are arguably one of the truest tests of strength and control out there.

They are also are a fantastic complement to kettlebell training because they build upper body strength, core stability, and grip power, all essential for mastering kettlebell exercises.

However, they are difficult to do, and many struggle with them!

But here’s the thing: with the right plan, doing more pull ups is totally within reach.

Operation Pull-Up is your blueprint. This is a step-by-step program I put together to get you from zero pull-ups to twenty.

The program is divided into manageable 30-day phases, each designed to gradually build the strength, endurance, and control needed for full-range pull-ups. It’s simple and straightforward—just hard work and consistency over flashy “hacks.” And I’m including it as a free bonus with my Warrior Flow Isometrics program.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

Here’s a sample from phase 2 of the program. (The program takes you from zero to 20 — so whether you can’t do a single pull up right now, or you can do 8-10 and want to get to 20 — there’s a path and plan outlined just for you!)

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Operation Pull Up – Phase 2: Strength Development (Days 31–60)

Goal: Move from assisted pull-ups to more full-range reps, building unassisted pull-up strength.

  • Frequency: 4–5 days per week
  • Main Exercises:
    • Negative Pull-Ups: 3 sets of 3–5 reps with a 6–8-second descent.
    • Partial Pull-Ups: 3 sets of 4–6 reps, moving toward full-range reps as strength improves.
    • Isometric Holds: 3 sets of 10–20 seconds at the top.
    • Grease the Groove (GTG): Do 1–2 partial pull-up reps every time you pass a pull-up bar.
  • Accessory:
    • Bicep Curls and Rows: 3 sets of 10–12 reps each.
    • Face Pulls: 3 sets of 10 reps for shoulder stability.
    • Core Work: 3 sets of 10 reps (Hanging Leg Raises or Side Planks).

Focus: Build volume with partial pull ups

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Why pair this with Warrior Flow Isometrics? Because real strength isn’t just about reps or weight; it’s about stability, control, and resilience—traits ancient warriors built using static holds, breathwork, and intense focus. Warrior Flow Isometrics taps into that old-school strength training, with just 20–30 minutes, 3–4 times a week.

With Warrior Flow Isometrics, you’ll:

  • Build lean muscle and protect your joints
  • Improve cardiovascular health without high-impact workouts
  • Develop the stability and balance of a warrior

So if you’re ready to tackle the pull-up bar—and feel like a total badass doing it—Operation Pull-Up is here to guide you, every step of the way.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

To your continued success –

— Forest Vance, MS — RYT-200
ForestVanceTraining.com — KettlebellBasics.net

PS – Adding pull-ups to your routine alongside kettlebell training will not only improve your overall strength and endurance, but also bring better control and resilience to every movement.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

22-minute Warrior Flow Isometrics workout [free sample]

Centuries ago, elite warriors trained with a blend of static holds, breath control, and controlled focus to build endurance and resilience.

With powerful stances and unshakeable mental strengths, these ancient fighters developed techniques relying on martial arts, yoga, and other forms of discipline in preparation for combat. This helped develop that mental strength and physical stability that aided them in withstanding extreme conditions.

Now, I’ve developed Warrior Flow Isometrics to tap into this ancient wisdom, bringing the essence of those time-tested techniques into a modern fitness approach.

With just 20-30 minutes, 3-4 times per week, you’ll experience the strength, stability, and resilience of a warrior-without needing equipment or highimpact movements!

–> Check out the full Warrior Flow Isometrics program here

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22-minute Warrior Flow Isometrics workout [free sample]

Hold each exercise for 30 seconds total; that is, 10 seconds in each of the positions. Do all five exercises one after another and then rest for 1-2 minutes. Repeat the circuit three times in total.

Exercise 1: Squat Hold

Position 1: High Squat – Light bend in the knees; weight in heels, chest up.
Position 2: Mid Squat – Lower halfway; knees at 45-degree angle.
Position 3: Deep Squat – Drop down with knees close to 90 degrees, without losing tension.
Hold: 10 seconds for each position, with total hold time being 30 seconds.

Exercise 2: Plank with Knee Lift Hold

Position 1: High Plank – Hands at shoulder height, then extend your legs; keep your core tight.
Position 2: Right Knee Lift – Draw right knee up close to the chest and continue to engage in core exercise.
Position 3: Left Knee Lift – On to the left knee and again, to maintain plank for
Hold: 10 seconds in each position, alternating knee lifts each round for 30 seconds total.

Exercise 3: Reverse Snow Angel Hold (Shoulders/Upper Back)

Position 1: Start Position – Lying face down, arms extended overhead, palms facing down, lift arms and chest slightly
Position 2: Mid Sweep – Sweep arms out to the sides to a “T” position, lifting slightly higher.
Position 3: Low Sweep – Continue down with arms, down toward the hips, palms to each other; squeeze shoulder blades together.
Hold: 10 seconds in each position, focusing on squeezing shoulder blades and engaging upper back for a total of 30 seconds.

Exercise 4: Three-Point Bridge Hold

Position 1: Full Bridge – Feet flat, hips lifted, hands on the floor.
Position 2: Left Leg Lifted-Extension, left leg straight up, lift hips.
Position 3: Right Leg Lifted-Change to the other leg, tightening at the core and keeping hips even.
Hold: 10 seconds for each position; sum up to 30 seconds.

Exercise 5: Hollow Body Hold Abs/Core

Position 1: Basic Hollow-Lower back pressed to the floor, legs lifted to 90-degree angle, arms at the sides.
Position 2: Extended Hollow – Lower the legs to a 45-degree angle, arms overhead, keeping lower back pressed down.
Position 3: Full Hollow – Lower the legs and arms closer to the ground for maximal tension, keeping core engaged.
Hold: 10 seconds in each position for a total of 30 seconds.


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Unlock the strength, balance, and stability of the warrior with Warrior Flow Isometrics. This workout is just a snippet from the inside of the complete program. Imagine setting your body up for lean muscle building, blood pressure reduction, and pushing your cardiovascular system like a HIIT session-all while protecting your joints and minimizing injury risk. Learn more and start today at the link below:

–> Check out the full Warrior Flow Isometrics program here

-Forest Vance, MS — RYT-200 — ForestVanceTraining.com — KettlebellBasics.net

custom meal plan

In my last post I shared how I lost 70 pounds in 6-7 months. I also gave you a preview of the full-body kettlebell circuit we’ll be using in the 20 in 6 Kettlebell Challenge starting Monday. That circuit alone burns over 500 calories but today I want to talk about the often overlooked piece of fat loss: nutrition.

Why Nutrition Matters

Workouts are important but nutrition is key to fat loss. Without the right meal plan no amount of training will get you where you want to be. Most people don’t have a plan built specifically for them, tailored to their calorie needs, goals and preferences. That’s where I come in.

Custom Meal Plan—Free with the 20 in 6 Challenge

When you sign up for the 20 in 6 Kettlebell Challenge you’ll get a custom meal plan that’s normally $99—for free! It’ll be tailored to your goals, your lifestyle and your food preferences.

Here’s an example plan for Mike, a 47 year old who wants to lose 20 pounds in the next 6 weeks. He was a defensive lineman and stayed in shape back in the day. But life happened and Mike’s now close to 300 pounds. He’s got a big goal of losing 50 pounds but for the next 6 weeks he’s focusing on losing the first 20.

Based on Mike’s current activity level, weight and body composition we’re starting him at 2,250 calories a day with a macro split of 40% carbs, 30% protein and 30% fat. We’re also using what I call the Iron Age Reboot Plan—a classic bodybuilding style meal plan with a modern twist. Mike will be doing intermittent fasting so his eating window is from 12 PM to 8 PM.

Mike’s not picky but he doesn’t like chicken. Here’s what a day looks like for him:

Mike’s Sample Meal Plan

Meal 1 (12:00 PM)

  • 6 oz ground turkey
  • 1 cup quinoa
  • 1 cup steamed broccoli with olive oil (1 tbsp)

Snack (2:30 PM)

  • Protein shake with 1 tbsp almond butter
  • 1 small apple

Meal 2 (5:30 PM)

  • 6 oz baked salmon
  • 1 cup sweet potatoes
  • 1 cup spinach salad with olive oil and vinegar

Snack (8:00 PM)

  • 1 cup cottage cheese
  • Handful of berries
  • 1 tbsp chia seeds

Ready to Join?

This is just an example. When you sign up for the challenge you’ll get a custom meal plan built for you. The 20 in 6 Kettlebell Challenge starts Monday and spots are filling up fast. Here’s what you’ll get:

  • 6 weeks of kettlebell workouts
  • Free custom meal plan
  • Coaching and support from me

More info and sign up here –>> 20 in 6 KB Challenge – Starts Monday, October 21st

–Forest Vance – MS, Human Movement – Kettlebell Specialist – Certified Nutrition Coach – ForestVanceTraining.com

5-Minute Morning TGU Routine

One of the best ways to boost your mobility, flexibility, overall strength, and even mental clarity is by starting your day with five minutes of Turkish Get-Ups. This simple routine is something I often recommend to my private kettlebell coaching clients when it aligns with their goals and schedules.

*I’m going to be taking on a few more clients for my private, 1-to-1 “Fit Over 40” online/distance kettlebell program. Clients I’ve worked with over the years have loved the tailored workouts, customized nutrition, and individual attention. If you are interested, reply back with “I am,” and I will get you all the details. 

Now, here’s how the routine works:

Set your timer for five minutes.

Start with one Turkish Get-Up per side with no weight. Focus on going slowly, hitting each step of the movement with precision. After doing the right side, switch to the left, then go back to the right side.

Now, pick up a light kettlebell for your next round. For men, this could be 8 kg, and for women, it could be 4 kg. Repeat the same process—moving slowly and hitting each position with perfect form.

Next, increase the weight slightly. Maybe 12 kg or 16 kg for men, and 8 kg or 12 kg for women. Do one rep on each side, maintaining slow, controlled movement and focusing on perfect form.

Continue alternating sides, increasing the weight if possible, for the full five minutes.

By the end of this short routine, you’ll feel refreshed and activated. Your hips and shoulders will be mobilized, and you’ll have strengthened your body to start the day feeling ready to tackle whatever comes next!

If you’d like a customized program tailored specifically to your goals, equipment, schedule, and needs, reply back with “I am,” and I will get you all the details. 

-Forest @ KettlebellBasics

24-hour “Metabolism Surge” + 300-KB Challenge Workout

The 24-hour “Metabolism Surge Guide” from my friend and colleague Mike Whitfield (pictured above) is perfect for anyone looking to maximize fat loss and metabolic efficiency. Whether you’re hitting a plateau or need a post-weekend reset, this guide will accelerate your results especially when combined with kettlebell routines:

-> 24-hour Metabolism Surge Guide

The program’s fasting and high-protein, high-fiber meals align with the metabolic demands of kettlebell training. Fasting has been shown to increase fat burning and adding a kettlebell workout—like swings or goblet squats—during the surge period will take your results to the next level. Kettlebell exercises are great for spiking the metabolism as they work multiple muscle groups, build strength and burn calories at the same time. The 24-hour guide’s workout component which includes Metabolic Resistance Training (MRT) and Metabolic Conditioning (MC) is perfect for kettlebell users since exercises like kettlebell swings, clean and presses and snatches fit perfectly into the AMRAP (As Many Rounds As Possible) and density training format.

Since kettlebell training already focuses on full-body, high-intensity movements, adding Whitfield’s method will extend the fat burning benefits of your regular routine. For example by adding metabolic finishers like kettlebell swings or total-body extensions you’ll continue to burn fat long after your workout is over—potentially for up to 30 hours.

Using Whitfield’s guide once a week will help you reset your metabolism after any dietary slip ups and reinforce the benefits of your kettlebell practice. By combining both systems you’ll see faster fat loss, more metabolic efficiency and a more structured approach to nutrition and exercise.

Perfect for kettlebell users who want to increase fat burning without restricting their diet and exercise. Low impact, joint friendly kettlebell workouts fit perfectly with the guide. Get it now at the link below:

-> 24-hour Metabolism Surge Guide

-Forest Vance – MS in Human Movement – Certified Kettlebell Instructor – Certified Nutrition Coach – ForestVanceTraining.com

PS – Here’s a sample kettlebell workout to pair with the 24-hour Metabolism Surge Guide:

300 Kettlebell Challenge:

  • Kettlebell Swings – 60 reps
  • Push-ups – 60 reps
  • Goblet Lunges – 60 reps (30 per leg)
  • 1-Arm Rows – 60 reps (30 per arm)
  • Jumping Jacks – 60 reps

Complete 1-3 rounds as fast as possible. This circuit will spike your metabolism and keep you burning fat long after your workout. Perfect to enhance the guide’s metabolic benefits!

“Thread the Needle” drill [PIC]

You know how much your shoulders, upper back and spine work when you’re throwing around those kettlebells.

From snatches to presses, if your mobility is limited you’re playing with fire—tight muscles, poor range of motion and eventually injury.

That’s where the “Thread the Needle” drill comes in:

This stretch targets all the muscles that get worked when you’re working with kettlebells, especially if you’re over 40 and starting to feel those little aches and pains.

How to Thread the Needle:

— Get on all fours (hands under shoulders, knees under hips)
— Take your right arm and thread it underneath your left arm, reaching through until your right shoulder and ear come down to the floor.
— Keep your hips square and let your head relax on the ground.
— Hold for 30-60 seconds, then switch sides.

This opens up the upper back, releases the shoulders and helps with spinal mobility—all important for nailing those explosive kettlebell moves and staying injury free.

But here’s the thing: This stretch is just one piece of the puzzle…

What if you had a daily routine that took just 3-6 minutes but made a big difference in how you move and feel?

That’s what the REGENERATE challenge is all about.

It’s for people like us—lifters, movers and kettlebell enthusiasts over 40—who need quick and effective solutions to stay on top of our game.

In the REGENERATE challenge you’ll get a series of short, focused sequences for:

— Hips (to keep those swings strong)
— Shoulders (to maintain range for presses and snatches)
— Lower back (to prevent stiffness after heavy lifting)

In just a few minutes a day you’ll see a big difference in your flexibility, recovery time and overall performance.

Learn more and sign up at the link below:

-> REGENERATE – daily 3-6 minute mobility/flexibility Challenge

— Forest Vance
Master of Science, Human Movement
RKC
RYT-200

PS – Thread the Needle is just one stretch. The real magic happens when you combine it with the full REGENERATE program. Sign up now and unleash your body!

30-sec Shoulder Flexibility / Health Test

Flexible, mobile shoulders are KEY to performance, and a functional, pain-free life.

Today, I’ve got a quick and simple shoulder flexibility test for you. This isn’t going to cover everything, but it’s a solid starting point, and it’s super easy to do.

THE TEST

Try this: Reach one hand over your shoulder and the other hand up your back, aiming to touch them together.

Refer to the picture below for a visual guide:

How to score yourself:

  • EXCELLENT = fingers overlap
  • GOOD = fingers touch
  • AVERAGE = fingers are less than two inches apart
  • POOR = fingers are more than two inches apart

WHAT YOUR SCORE MEANS

This quick test can tell you a lot about your shoulder health and flexibility, which directly impacts your performance.

TOP ARM = Shoulder flexion + tricep flexibility

If your TOP arm feels tight, it can lead to: – Shoulder pain – Rotator cuff issues – Wrist and low back pain

BOTTOM ARM = Shoulder extension + internal rotation

If your BOTTOM arm feels tight, you’re more likely to face: – Shoulder pain – Shoulder impingement – Shoulder instability or even dislocation

WHAT TO DO NEXT

If you scored excellent—nice work! (Just remember, this test doesn’t address shoulder strength and stability, which are also key for overall shoulder health. But we’ll save that for another time.)

If you scored average or poor, this is definitely something to work on. Everyone’s body is a bit different, and the ideal approach would involve a personalized evaluation to build a specific plan for you.

But if you’re tackling this on your own and haven’t started yet, a great place to begin is with short add-on sequences like the ones linked below:

–>> REGENERATE 2.0

With just 3 to 6 minutes a day, you can reduce pain, improve performance, and potentially change your life.

Here’s to improved shoulder health!

– Forest Vance – creator, REGENERATE 2.0