[video] Kettlebell Waiter’s Walk

A waiter’s walk is performed by simply holding a weight over head and walking.

It’s one of the best ways around to build shoulder stability and strength.

Using a kettlebell to do the movement is a great variation as the obliques and spinal erectors get extra work.

Here’s how to do it:

1 – Pick up kettlebell

2 – Brace your abs tight, and press kettlebell overhead

3 – Take a walk!

Get one week of my “300” Kettlebell Challenge workouts – 100% free:

You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell.

Enter your name and best email address below for instant access:

https://bit.ly/300kbchallengesample

Kettlebell EMOM Finisher

Just finished with our groups this morning at FVT. We did this Kettlebell EMOM Finisher at the end of one of the workouts. It was really challenging, but people loved it. So thought I would do a quick video and share, so that you can try it too!

I go through one round of the workout in real time in today’s video:

– 5 KB presses per side

– 10 goblet squats

– 10 KB rows per side

– 20 squat jumps

But for the full workout, you’ll want to do three rounds.

And remember – EMOM stands for “every minute on the minute”. So you’ll set your timer for one minute intervals. At the beginning of each minute, do the prescribed amount of reps for each exercise. Your rest starts when you finish the work, and goes until the next minute interval starts.

Enjoy!

– Forest Vance

KettlebellBasics.net

PS – Almost forgot – our registration for our new 28-day Kettlebell EMOM Challenge 2.0 opens tomorrow! Stay tuned 💪

[new vid] Kettlebell Swing Variations: the Traveling Swing

If you’ve mastered the kettlebell swing and want to take things to the next level.. if you want a variation to mix up your workouts, but stay true to your programming… the sidestep swing is a great option!

Again – I’m assuming with this one that you have the basic swing down. That’s first.

HOW TO DO THE SIDESTEP SWING

– “Load up” like you’re getting ready for a standard swing – Hike the ‘bell back, and swing it up

– When the KB is floating in the air, take a quick step to the side first with your trail foot, then with your back foot

– Repeat for desired number of reps.

Nice variation, nice dynamic movement, adds some athleticism to your workout, and it’s harder than a regular swing too.

Keep training hard, and talk soon –

– Forest

PS – Get one week of my “300” Kettlebell Challenge workouts – 100% free:

You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell.

Enter your name and best email address below for instant access: https://bit.ly/300kbchallengesample

#kettlebellworkouts #kettlebellexercises #kettlebellsrule

[follow-along workout] 300-rep kettlebell + bodyweight challenge

Today I was doing a special 300-rep kettlebell / bodyweight challenge workout, in the style of this training plan we just released: https://bit.ly/300kbchallengesample

And I thought it would be cool to flip on the camera and do it on live video! So, grab your kettlebell, and do this one with me.

And if you like it, be sure to check out our new “300” Kettlebell Challenge: https://bit.ly/300kbchallengesample

– Forest Vance

KettlebellBasics.net

(new video) 3 Tips to Properly Rack a Kettlebell

3 Tips to Properly Rack a Kettlebell

When you are training with kettlebells, a lot of the moves require that you start from what we call a rack position.

Here are three tips to make sure you’re doing it right:

1 – WRIST STRAIGHT

Common mistake is to hold the KB with a bent wrist.

It’s weaker and puts added stress.

Keep it straight.

2 – HAND BELOW THE CHIN

Your hand should be below chin level.

You should also be able to touch your thumb to your collar bone.

3 – FOREARM VERTICAL

The forearm should be straight up and down when the KB is racked.

If I’m going to press the KB or whatever else, this gives me the best leverage and strength to be able to do that.

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If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner

…and stay tuned for more kettlebell exercise videos like this one!

-Forest Vance

Master Trainer

Kettlebell Expert

KettlebellBasics.net

5 min “TV Arms” Kettlebell Workout

I had a roommate back in the day who was the strength coach for a D1 college football program.

The day before their televised games, the team would come in and blast their arms, so they’d be looking and feeling their best.

So this is my kettlebell version of your “Friday TV Arms” workout:

5 min “TV Arms” Kettlebell Workout

10 halo + behind-the-head tricep extension

10 crush curls

Superset the exercises, move directly from one move to the next, do three sets of each without putting the KB down.If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner

…and stay tuned for more kettlebell exercise videos like this one!

– Forest Vance

Master Trainer Kettlebell Expert

KettlebellBasics.net

💀 (new video) Squat / Swing / Lunge / Jump – KB Complex 🤢

Check out this Ascending Kettlebell Ladder Complex.

It’s from one of the three free 2-week kettlebell plans you get when you sign up for the 14 Day Metabolic Reset Challenge: https://bit.ly/14daymetabolicreset

It’s perfect to finish off a workout strong… or it can even be a short stand-alone burner on its own!

You’ll combine strength and conditioning all at the same time, burn a ton of calories, and crank up your metabolism for the rest of the day.

This one is “follow-along” style… so grab your ‘bell, and do it with me!

Enjoy the pain 😈

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

(video) the Kettlebell Push Press

Use the kettlebell push press to build overhead pressing power and shoulder durability.

Plus, you will develop some serious core strength in the process!

Here’s how to do it:

1 – Slightly bend your knees and drive the kettlebell overhead, extending your elbows until your arms are straight.

2 – Pull down with your lats as your elbow flexes, and lower the weight to the rack position.

3 – Repeat for the desired repetitions.

If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner …and stay tuned for more kettlebell exercise videos like this one! –

-Forest Vance, Master Trainer, Kettlebell Expert

[new vid] Lockdown Kettlebell Snatch Clinic

Check out this kettlebell snatch “mini clinic” I did this morning… from my garage, during the COVID-19 lockdown!

I take you through the full learning progression for the exercise. I’d use this both with someone new to the kettlebell snatch, and with those that are familiar with the move, but want to improve their technique.

Enjoy!

And, if you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link:

http://bit.ly/corekbbeginner

– Forest Vance

Master Trainer

Kettlebell Expert

KettlebellBasics.net

(video) 5 Minute Kettlebell Mobility / Flexibility Routine

Grab your kettlebell, and follow along with me as we do this 5 Minute Kettlebell Mobility / Flexibility Routine.

You can do this before your workout to get warmed up, or at any time to stretch out and mobilize your entire body. I learned it at the first RKC certification attended in 2009 from Pavel, and I’ve used it as as staple of my kettlebell training since.

You’re going to do three exercises (watch the video to see how to do them):

– “Prying” Squats

– “Pumps”

– Kettlebell Halos

If you liked this video, your next step is easy – get started on my full REGENERATE program at the link below:

https://bit.ly/regenerate2

And here’s to your continued success! –

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