To celebrate the kick off of the NFL season, we held a special themed “Training Camp” virtual boot camp workout on Zoom.
The big idea was:
“We’ll take you back to training camp and work out like an athlete. You’ll get a *tiny* taste of what football players do to get ready for the season!”
*Sign up now for the upcoming 28-day “Fight Gone Bad” KB Challenge, and you’ll get my KB Strong AND my Extreme KB Cardio Conditioning programs FREE – details and grab your spot here (hurry, we start Monday!) => https://bit.ly/kbfightgonebad3
Check out this spin on the classic “Fight Gone Bad” workout.
You’ll burn a ton of fat, crank your metabolism, and seriously challenge your body and mind. Best of all, you can do it any time, any place with a single kettlebell and 17 minutes of time:
“Fight Gone Bad” Kettlebell Challenge
Do as many reps as you can of each exercise in 60 seconds. You get one point for each rep of each exercise completed. Move directly from one move to the next, without rest. Rest for 60 seconds between rounds. Complete three rounds total.
1 – KB Goblet Squat
2 – 1-Arm KB Rows
3 – Spiderman Climb
4 – Full Stop KB Swing
5 – Side Plank
Sign up now for the upcoming 28-day “Fight Gone Bad” KB Challenge, and you’ll get my KB Strong AND my Extreme KB Cardio Conditioning programs FREE – details and grab your spot here (hurry, we start Monday!) => https://bit.ly/kbfightgonebad3
When pressing a kettlebell, we want to get tight and stable before initiating the movement.
This will help you increase stability between the ground and the ‘bell, and generate more force.
One of the keys to doing this is your grip.
A common mistake we see is folks pressing with an “open” hand when pressing (watch video clip to see what I mean).So my tip for today is, don’t do this! 😉
Use a strong and tight grip when pressing.
Think about crushing the bell as you initiate the move.
Give it a try at your next press workout, and I think you’ll instantly feel the difference!
-Forest Vance, KettlebellBasics.net
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THE “55” KETTLEBELL CHALLENGE
I’ve created what could be our most epic kettlebell Challenge yet.
You do one of my famous KB Challenge workouts per day, for the next 55 days.
Workouts like:
Kettlebell and Body Weight Beat Down
Strong and Simple
Swing and Burpee Kettlebell Challenge
Total Body Strength and Conditioning
Mega Strength Day
Hybrid Cardio
Single KB Complex
Cardio Strength Training
Death by Snatch and Burpee
KB / BW Blowout
Killer Kettlebell Complex
Killer Kettlebell Complex 2
The Puker
Down ‘n’ Dirty KB Boot Camp Workout
Full Body Melt Down
I can tell you this much, it’s NOT going to be easy.
But make it to the end?
And you’ll be in top shape. Stronger. Leaner. Badder.
And all the hard work will have paid off!!
Get the workouts and take the Challenge at the link below:
*I’ve gotten together a group of the top experts in the area of garage training for a special event called the Garage Gym Summit: https://bit.ly/garagegymsummit2020v2 It’s going down next week, August 17th-23rd. When you sign up, you’ll get access to interviews with each expert, sample workouts, training tips, and more. And it’s 100% FREE.
I was getting ready to some Turkish get ups in my workout yesterday and thought – hey, I’ll shoot a video with a helpful drill for our KB Basics tribe.
I did NOT like TGUs when I first learned them… BUT I have learned to love them for the benefits that they provide. Learning how to do them right is well worth the time.
So one of the biggest sticking points is what’s called the “foot sweep” part of the move.
Check out today’s video for a drill that will help you with this and get better at the exercise.
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If you liked today’s video, you’ll LOVE the Garage Gym Summit:
https://bit.ly/garagegymsummit2020v2It’s going down next week, August 17th-23rd. When you sign up, you’ll get access to interviews with each expert, sample workouts, training tips, and more. And it’s 100% FREE.
One of the most popular kettlebell exercises out there is the kettlebell swing.
But it is also one of the most technical!
A common mistake with the move is to think that the swing is a squat, when it is in fact a hinge.
This drill allows you to learn the hip hinge pattern at a slower speed and lower intensity.
Check it out:
KETTLEBELL HIP HINGE DRILL
1 – Stand with feet shoulder width apart, with your heels about 18-24 inches from a wall
2 – Arms should be at your sides
3 – Keep lower back naturally arched
4 – Push hips + hamstrings as far back as you can
5 – Lower torso by bending at the hips
6 – Try to get torso parallel to the floor
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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
H2H kettlebell swings will skyrocket your explosive strength, stamina, and agility.
But the form can be tricky.
Here are three tips to do them right:
1 – HIP POP – snap the hips out of the bottom of the move! This is always key with your swings, but perhaps even more so with the H2H swing, because it sets you up for…
2 – FLOAT – the KB should “float” at the top of the arc for a split second. This comes from tip #1, the hip pop, and properly gets us ready for the…
3 – HAND SWITCH – you’ve popped the hips, the ‘bell is floating in the air… now all you have to do is take one hand off and quickly replace with the other.
Check out the video to see a couple of different ways you can do this.
H2H swings can build your fitness AND add a new dimension of variety, enjoyment and intensity to your kettlebell training.
Enjoy! –
– Forest Vance KettlebellBasics.net
#
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 here for instant access: https://bit.ly/300kbchallengesample
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 💪
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.
