In today’s video, we talk about the correct way to do a kettlebell swing to avoid lower back pain.
The key is to keep the kettlebell close to the body on the downswing, rather than letting it swing too low and close to the ground. This can put strain on the back.
We suggest visualizing hike passing a football to help keep the movement proper.
Now take these tips and go get your Gladiator Kettlebell GAINZ — build the strength, power, and resilience of a Gladiator in just 20-30 minutes a day, 3-4 days a week at the link below:
One of the biggest reasons I love kettlebells so much is that they’re just… different.
If you come from a traditional strength training background like me, you probably did a lot of separate cardio and lifting sessions. Maybe you jogged, hit the stationary bike, or something similar for your cardio, and then hit the weights for strength.
That was basically my routine for the first 10-15 years of my lifting career. And of course, playing football added conditioning drills and athletic movements into the mix. But when I thought of “working out,” it was always either cardio or strength training.
Kettlebells changed that.
Kettlebell training combines it all: strength, mobility, cardio, and functionality. It’s efficient, effective, and just plain fun. Plus, you don’t need much—a couple of kettlebells at home can give you a killer workout without ever stepping into a gym.
Take today’s Triple Sevens Kettlebell Finisher, for example:
Set your timer for 7 minutes and complete as many rounds as possible (AMRAP):
7 Kettlebell Goblet Squats
7 One-Arm Rows per side
7 Burpees
This little workout hits all the major movement patterns—squatting, pulling, and pushing—while getting your heart rate up.
In just 7 minutes, you’ll burn as many calories as you would walking on a treadmill for 20-30 minutes, but it’s way more efficient and fun.
Introducing the Gladiator’s Edge Kettlebell Bundle
If you like the Triple Sevens Finisher, you’ll love my Gladiator’s Edge Kettlebell Bundle.
It’s a massive collection of 10 kettlebell challenges with over 120 full workouts designed to help you:
Burn fat
Build strength
Forge a body fit for the arena—all without spending endless hours in the gym
Here’s what’s inside:
Colosseum Conditioning Trial (28-Day KB Conditioning Challenge) Master your endurance with workouts built to keep you fighting strong.
Dominus Drop-a-Size Challenge (28-Day Drop-a-Size Challenge) Sculpt a lean, powerful physique worthy of the arena.
MRT Gladiator Grind (28-Day KB MRT Challenge 4.0) Combine muscle-building intensity with fat-burning circuits to dominate your goals.
Metcon Arena Blitz (28-Day KB Metcon Challenge) Push your limits with explosive, high-intensity conditioning workouts.
Extreme Arena Endurance Challenge (28-Day Extreme KB Conditioning Challenge) Test your mental and physical limits with intense, calorie-torching circuits.
Ageless Gladiator Program (28-Day Ageless Warrior Kettlebell Challenge) Maintain your strength and vitality with this rejuvenating program.
Rebirth of the Warrior (28-Day Kettlebell Regenerate Challenge) Restore and rebuild with workouts focused on recovery and renewed power.
Arena HIIT Assault (HIIT-FIT Kettlebell Conditioning) Conquer fast-paced conditioning routines to maximize fat loss and stamina.
German Steel Gladiator Program (German Volume Kettlebell Training) Build strength and muscle with high-volume, gladiator-inspired training.
Click below to grab your bundle and start building your arena-ready body:
Struggling with wrist pain or inconsistent form during kettlebell cleans? The partner kettlebell and towel clean drill is here to help!
This simple yet effective exercise not only reduces wrist impact but also trains you to engage your hips and maintain proper elbow alignment, ensuring smoother, more efficient cleans.
Give it a shot and let me know how it works for you!
Also:
I am opening up a few exclusive spots in my 1-to-1 Remote Kettlebell Coaching program this month, and I wanted to let you know.
This program is perfect for those ready to make a serious commitment to their goals with:
— Customized kettlebell workout designed specifically for your fitness level and goals — Regular accountability to keep you on track and motivated — One-on-one support to help you achieve the results you want
This being such a personalized program does involve a meaningful investment of time, commitment, and resources.
If that sounds like what you are looking for, click the link below for more details and next steps to get started:
In the days of old, Viking warriors were known for their unmatched strength, relentless stamina, and unbreakable spirit.
They may not have prioritized “Abs” in the aesthetic sense we do today, but core strength was vital for survival in both battle and daily life.
That’s why I included a complete KBs for Abs program – “Viking Core Forge” – in Viking Valor Kettlebell, on sale this week for our Winter Warrior promotion -> Viking Valor Kettlebell
“Iron Core Viking Blitz” 7-Minute Kettlebells for Abs Circuit
The circuit consists of two exercises: Kettlebell Plank Drag and Floor Press with a Quarter Turkish Get Up.
Each exercise is performed for 30 seconds, with 15 seconds of rest in between.
The circuit is repeated 3 times.
The Kettlebell Plank Drag involves dragging a kettlebell back and forth while maintaining a high plank position, and the Floor Press with a Quarter Turkish Get Up involves pressing the kettlebell up and then performing a quarter get-up on one side, followed by the other side.
Today’s Mission Impossible Kettlebell LAIT Challenge is inspired by Tom Cruise — a routine focused on mobility and functional strength to keep you ready for action at all times.
We’re using what’s called Lactic Acid Interval Training (LAIT) — a proven method to build strength, endurance, and metabolic conditioning by training hard, resting smart, and maximizing efficiency.
This workout is just a sample from the 28-Day Kettlebell LAIT Challenge, featured in my Hero Mode Kettlebell Bundle — a powerhouse collection of 10 kettlebell workout plans, designed to help you build the strength, power, and stamina of your favorite action stars.
Rocky’s Recovery Regimen – Kettlebell Training Camp Challenge v2
Wolverine’s Healing Factor Recovery and Rebuilding
Each workout is just 20-30 minutes a day, 3-4 days a week, making this the ultimate toolkit for burning fat, gaining lean muscle, or improving agility and recovery.
— Kettlebell Squat to Overhead Press – Right Side (30 seconds) — One-Arm Kettlebell Swings – Right Side (30 seconds) — Kettlebell Squat to Overhead Press – Left Side (30 seconds) — One-Arm Kettlebell Swings – Left Side (30 seconds) — Burpees – Max Reps (30 seconds)
If you’re ready to train like an elite athlete while investing in your long-term health, this workout is for you.
Based on the Norwegian 4×4 interval method, this science-backed approach improves endurance, builds strength, and may even help you live longer.
What is the Norwegian 4×4 Method?
The Norwegian 4×4 was developed for increasing endurance and cardiovascular fitness, but it has far-reaching benefits beyond. It alternates high-intensity effort with structured recovery, helping you push your limits without burning out.
What the Research Says:
Longevity Benefits: As pointed out by a recent publication in The Lancet, high-intensity interval training-hence, the Norwegian 4×4 method-is associated with improved markers of health that are likely to increase life expectancy. By exercising regularly with HIIT work, one can prevent most cardiovascular diseases, improve metabolic health, and enhance overall fitness-major modulators of longevity.
VO2 Max: The Norwegian University of Science and Technology found that increasing VO2 max (your body’s ability to use oxygen efficiently) is one of the strongest predictors of longevity. The 4×4 method is one of the most effective ways to increase VO2 max.
Time Efficiency: The Norwegian 4×4 method optimizes your time, working you up towards maximum capacity in short bursts of energy with subsequent recoveries. That is both efficient and powerful.
Now, by mixing this battle-hardened method with kettlebells and bodyweight movements, you will have one seriously strong, cardio-stimulating, long-health-supportive workout.
The Workout: Each round is 4 minutes of work, 3 minutes of rest. Perform each exercise for 45 seconds, then move to the next with only 1 second of rest in between. Do 4 rounds total for a 28-minute workout.
Round Structure: 1️⃣ Kettlebell Snatch (20k-24k men / 12k-16k women) Alternate sides as needed. 2️⃣ Push-Ups 3️⃣ Walking Bodyweight Lunges 4️⃣ Pull-Ups / Inverted Rows / 1-Arm Kettlebell Rows (20k-24k men / 12k-16k women) Pick whatever best fits your equipment/access. 5️⃣ Burpees Full chest-to-ground at the bottom, full-body extension with a jump at the top.
Rest: 3 minutes between rounds to recover fully and maintain intensity.
Mobility And Longevity
This workout challenges your body, but recovery and mobility are just as important-and become increasingly so with age. Tight hips-brought on by long periods of sitting-can lead to poor movement mechanics, back or knee pain, and reduced performance. Better hip mobility means a lifetime of activity and none of the aches and pains. One of the best stretches for this is the Couch Stretch.
The Couch Stretch:
1️⃣ Stand in front of a couch or chair. 2️⃣ Place your back knee on the couch/chair and your front foot on the ground. 3️⃣ Press your back foot against the couch/chair and point your toe. 4️⃣ Squeeze the glutes of the back leg to stabilize your lower back and position the hip correctly. 5️⃣ With glutes engaged, press the front of your hip forward.
Hold for at least 60 seconds per side daily. Over time, this simple practice can improve mobility, reduce pain, and help you move better as you age.
This Norwegian 4×4 Kettlebell Workout is your ticket to improved endurance, strength, and long-term health. Combine it with the Couch Stretch to unlock better mobility and recovery.
*Before we dive in—quick heads up: my new Black Friday 3-for-1 Kettlebell Power Pack deal is ENDING! You get three kettlebell programs for the price of one. These plans are specifically designed for people who want to add strength and muscle with kettlebells in just 3-4, 20-30 minute workouts per week while taking it easy on their joints – and they’re ONLY available to folks who jump on this sale. Click here to grab the deal now!
Okay, now let’s get to today’s workout. It’s short, intense, and delivers results fast.
21-Min Legs/Cardio/Core KB EMOM
Here’s how it works:
Part 1: Kettlebell Swings
Do 10 kettlebell swings (any style: double-arm, single-arm, alternating).
Start a set at the top of every minute for 10 minutes. Rest for the remainder of the minute.
Optional: Take 1-2 minutes of rest after Part 1.
Part 2: Kettlebell Squats
Do 5 kettlebell squats (or 5-10 reps if using a lighter kettlebell).
Same format: Start each set at the top of the minute for 5 minutes.
Optional: Rest 1-2 minutes before hitting Part 3.
Part 3: Alternating Lateral Lunges + Dead Bugs
Alternate between:5 lateral lunges per side5 dead bugs per side
Complete 3 rounds of each (6 minutes total).
Quick, efficient, and done in just over 20 minutes. Try it and let me know how it goes.
This is exactly the kind of programming you’ll find in the Kettlebell Power Pack.
It’s the perfect chance to grab three kettlebell plans for the price of one —plans specifically designed for people who want to gain strength and muscle with kettlebells. But don’t wait, because this deal is only available to folks who buy during this sale. Click here to grab it before it’s gone!
Got a fresh video up for you! This is a free taste of my “Drop a Size EMOM Challenge” series—if you’re ready to push your limits and see real results, check it out:
Here’s how it works: Set your timer to 60-second intervals. At the start of each minute, perform the exercise and reps below. Rest for the remaining time in the minute, then start the next set when the timer resets. After the sequence, take 60 seconds to rest, then repeat the whole thing three more times for four rounds.
The Workout:
Two-Hand KB Swings – 20 reps (24k men / 16k women) Option to progress to one-hand swings for the last two rounds
Bear Plank March – 12 reps per leg
KB Goblet Alternating Reverse Lunges – 8 reps per leg (20k men / 12k women)
Single Arm KB Rows – 12 reps per side (20k men / 12k women)
Burpees – 8 reps
This is based on the “300” concept I’ve been evolving since 2010, inspired by the intense workouts that made 300 cast look like true Spartans. What started as an article has become the 300 Kettlebell Bootcamp: Pro Edition, a comprehensive program packed with client-ready workouts and support.
And, if you’re looking for a personalized program, I’m also still taking on a few more clients for my 1-on-1 Fit Over 40 kettlebell program. Just reply with “I am” to get details.
– Forest Vance Master of Science, Human Movement Kettlebell Expert, Over 40 Specialist KettlebellBasics.net
One of the coolest things about kettlebells is how they can give you an amazing full-body workout, even when you’re short on time.
I’ve had days when my schedule was packed from morning till night, barely leaving any time to train.
But with kettlebells, even if I’ve only got 10 or 15 minutes, I know I can squeeze in a workout that hits every muscle group, gets my heart rate up, and leaves me feeling like I really accomplished something.
Take today’s KB Snatch + Double Burpee EMOM Workout as a case in point:
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KB Snatch + Double Burpee EMOM Workout
Set your timer for 10 minutes.
At the top of minute one, do five kettlebell snatches on your right side, then five on your left.
Rest until minute two starts.
When minute two hits, do five double burpees.
Rest until minute three starts.
Keep going back and forth like this, doing five rounds of each for a total of 10 minutes.
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What if you could get extreme fat loss and improve your endurance—all without punishing your joints?
Ditch the boring cardio and lose up to one full clothes size in just 28 days…all while protecting your body and joints—no matter your age! Join the 28-Day Extreme Kettlebell Cardio Conditioning Challenge at the link below:
This program is a complete 28-day kettlebell journey designed to supercharge your cardio conditioning and ignite fat loss.
By committing just 20-30 minutes, 3-4 times a week, you can boost your cardio endurance and VO2 max by up to 20%—all while dropping a full clothes size!
And the best part? You’ll skip right over the injuries and wear-and-tear that can come from traditional cardio methods like running.
We’ll master key moves, combine them with body-weight exercises, and push through intense circuit-style workouts that will challenge and transform you.
If you are age 50+, want to eliminate the pain of getting older, improve your ability to do what you love, and feel up to 20 years younger, my Lifetime Kettlebell Fitness training plan is built SPECIFICALLY for you.
…and the Quarter Turkish Get up is a great example of a core kettlebell movement variation option we use in the program.
You see, the Get Up reigns supreme at building shoulders, hips, core, and more. It is, therefore, a very powerful tool for maintenance and improvement of your physical capacity.
However, the full Turkish Get Up can be challenging to master. That’s why starting with the Quarter Turkish Get Up—where you only train the first 1/4 of the movement—can be very beneficial.
Here are three tips to get it right:
Correctly lift the kettlebell off the floor: Good form starts from when you pick up the kettlebell. The perfect exercise form will ensure that you prevent injuries and achieve your desired results most efficiently.
Get yourself into the proper set-up/start position: Almost every exercise involves laying down a good foundation by assuming the right Start Position. This is important in laying the base for both a successful and safe execution of movement.
Think “Roll,” Not “Sit Up”: Probably the most important thing to remember in the Quarter Turkish Get Up is that you are rolling, not just sitting up. This keeps the core really firing and saves your back.
Mastering the Quarter Turkish Get Up won’t just help you develop strength— it will also contribute to your health and physical capacity later on in life, promoting youth, and increasing your quality of life.
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With Lifetime Kettlebell Fitness, You Get:
Lifetime Kettlebell Fitness – 6-week program
Over 50 Kettlebell Revolution – 4-week program (free bonus)
