This post details a great new kettlebell cardio workout for you … but first, three reasons why I hate traditional, long/slow cardio, and why workouts like this one are superior for fat loss and super-human conditioning:

1) LSD cardio is mind-numbing

Doing 45 minutes of low-to-medium intensity cardio on a stationary bike or treadmill is seriously boring.  That’s why I was excited when I found out that LSD (long-slow-distance cardio) is not the best way to lose fat …

2) It’s unfavorable for “positive” changes in body composition

Perfectly evidenced by the pic above … high-intensity, interval-based cardio is the type of training the individual on the right does on a regular basis … low-intensity, sustained effort training is the type the individual on the left does for his sport.  Which physique would you rather have?  I rest my case

3) Humans aren’t designed to work this way

To quote Mark Sission of the Primal Blueprint:

Humans were just not designed to work for extended periods of time at 80-90% VO2max. Our evolutionary blueprint, the last draft of which was completed well over 10,000 years ago, set us up as great slow-movers and occasional fast sprinters.

(To read the rest of this article, click here)

So … based on these three reasons to avoid LSD cardio like the plague … here’s a smoker of a cardio kettlebell workout for ‘ya – enjoy!

Video Recap

Kettlebell Cardio “Build Up” Workout

• Lunge
• Push Press
• Pull Up/Row
• Plank
• Swing

1st round :20 on/ :10 off … 2nd round :30 on / :10 off … 3rd round :40 on/ :10 off … 5 rounds total, up to :60 on/ :10 off

Enjoy the workout, and keep training hard.  And remember – as you approach the fourth and fifth rounds of the session – buck up.  Hard workouts are part of getting the results you desire.  And pain is simply weakness leaving the body.

Forest Vance, RKC II

PS - AWESOME kettlebell cardio program – with complete workouts like this one, organized into a complete plan – coming for you very soon.  Make sure to sign up for my weekly kettlebell email newsletter to get news of its first release!  To do so now, just drop your name and best email into the box at the upper right of the page.

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Do you feel like your form’s not quite right on some (or all) of the basic kettlebell moves?

Does your lower back ache after a KB session?

Time for a “kettlebell form re-set”.  And it all starts with the swing …

As you know, the swing forms the foundation of HardStyle kettlebell training.  Most of the more advanced moves (snatches, cleans, etc.) are built around the swing.

So whether you’re just starting out … or you’ve been training for years with KB’s … this new kettlebell swing form tips video will help you. It’s the progression I take everyone through to learn – or re-enforce the technique basics – of the kettlebell swing.  Enjoy!

(FYI, we’ll be covering tips like these in an in-person, hands-on fashion at my June 2nd Kettlebells For Fat Loss Workshop in Sacramento, CA … click here for more details about that if you’re interested)

Video Recap

What’s up guys, Forest here from KettlebellBasics.net. Today I want to take you through a basic progression if you are learning how to do the swing, or if you are still trying to refine your form. This is the progression I use with every single one of my clients when they are learning the swing and it is really the best way to quickly, easily, effectively get down the motion. So it is going to be a progression, we are going to start with a sumo deadlift, we are going to go to a half swing, and then go to a full swing.

I am just going to demonstrate each exercise for you here.

The first one is going to be your sumo deadlift and what you are going to do is imagine there is a wall behind you. You can actually do this drill with the wall behind you to emphasize hinging at the hips and punching your hips back towards the wall. It’s going to look like this, you are going to start with the bell even with the toes, hinge at the hips, grab the bell, stand up as tall as possible, tap the ground, and you repeat. Do 5 of those. After you have done 5, you are going to continue and now try to touch the bell down, even with the heels. This is the same motion, we are just loading up the hips more now, bringing the bell back further. Now what you are going to do is tighten up. So after you have done 5 and 5, you are going to imagine like you are doing a standing plank; tighten the quads, tighten the glutes, brace abs, chest up shoulders back, flex the triceps totally tight. This is what you are going to feel like at your locked out position in the swing.

We are going to go into a half swing. Hike the bell back and just let the weight fly up. And then, you are going to progress to a full swing. That is your progression, you have your sumo deadlift, your half swing, and your full swing.

So just real quick, a couple of things that can go wrong with this. Number one, make sure the bell isn’t going too close to the ground. So as you swing, a very common mistake is to let the bell go close to the ground here. Hold the bell tight to the body as it swings back, imagine you are throwing the bell through stomach and getting your hips out of the way at the last minute. Number two thing, is make sure you are not doing a squat and front raise, make sure you aren’t squating and raising, but hike pass and then you are snapping the hips, letting the weight fly up at the top. Those are two really common mistakes that I see. The third one is to make sure you aren’t overextending at the top and leaning back. Make sure you hike pass the weight back and finish your swing standing straight up and down.

So there is your basic swing progression and a couple of mistakes to watch for. Thanks for watching and I’ll see you next time at KettlebellBasics.net.

In summary, mastering the kettlebell swing is key – no matter what your current kettlebell expertise level or eventual fitness goals.  The video above covers the basic progression I use with all my kettlebell training clients to learn – or re-enforce technique basics – with the kettlebell swing.

Train hard and talk soon -

Forest Vance, Certified Level 2 Russian Kettlebell Challenge Instructor

PS - For more details about our upcoming Kettlebells For Fat Loss Workshop in Sacramento, CA – and to reserve your spot while they’re still available … click here

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*If you’re a complete kettlebell beginner, please review the first part of this series here: Best Kettlebell Exercises For Beginners

It’s critical that you perfect your get up and swing technique before you start learning the moves covered in the article and videos below.*

You’ve perfected your form in the basic KB moves – the swing and the get up. You’ve even gone through a basic program that focuses primarily on these two exercises to lose weight, tone up, improve your posture, move freely, gain overall fitness, etc.  Where do you go next?

The next kettlebell exercises you should learn are the snatch and the clean and press.  First, check out the videos below – I’m confident that whether you’re a beginner or you’ve been training with kettlebells for some time, you’ll pick up at least a few technique tips that’ll improve your workouts.  Then, check out the workout below the videos I’ve put together that incorporates all of the basic kettlebell drills (and a few basic body weight moves as well).  Enjoy!

Kettlebell Snatch/Clean & Press Video Series – Technique Tips & Much More

The Clean – Technique Tips

The Press – Tip to Boost Your Power

Mastering the Kettlebell Snatch (three video series)

Part 1

Part 2

Part 3

Kettlebell Basics Workout

*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.

1a: 10 reverse lunges
1b: pull ups – until muscle failure

2a: 5 kettlebell clean and presses each side
2b: 25 body weight squats (explosive tempo)

3a: 10 kettlebell snatches each side
3b: 20 push ups

*Finish with static stretch of tight muscle groups

In summary, once you’ve perfected your technique with the two basic kettlebell drills – the swing and the get up – it’s time to move on to the snatch and the clean and press.  The videos and workout above will help you learn all the basic kettlebell exercises for beginners.

Train hard and talk soon -

Forest

PS - Remember – this is one workout to help you with learning your kettlebell exercises for beginners - not a complete plan.  Please make sure to work it into a solid and well-thought-out comprehensive program.

If you know how you’re going to work these moves into your existing routine, awesome!  But if not, here are a couple options to check out:

1. For total kettlebell beginners, click here

2. Once you’ve mastered the TGU and the swing, graduate to this program

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Mastered the kettlebell basics?  Ready for some variety in your program?  Time for the kettlebell complex.

Definition of the kettlebell complex – from DragonDoor.com:

If you’ve never heard of complexes before, the basic concept is that instead of repeating the same exercise for multiple reps to complete a set, you sequence several different exercises right after one another and repeat the sequence several times to complete a set.

And some benefits of complex training – from steathbody.com:

• Lean body mass improvement will be enhanced with this type of training.
• You will stimulate your hormones to burn more fat and build lean muscle.
• Full body exercises (such as swings, squats, snatches) have been shown in numerous research studies to stimulate growth hormone (GH).
• The release of growth hormone will help to burn body fat and build lean muscle mass.
• Resistance training, higher reps, full body exercise, and minimal rest between exercises are all proven methods to stimulate GH, which are all accomplished with complex training.

In short, if you’re looking to gain lean muscle, burn fat, and get into phenomenal physical condition, kettlebell complexes are for you. I just shot and posted up a video showing you one of my favorite KBC’s – check it out, and then read the written workout recap below it:

Video Recap

• Do one top-down Turkish get up
• Immediately follow this with five snatches
• Finish your five snatches and go right to five clean, squat and overhead presses
• Complete the complex with ten one hand swings
• Repeat the complex for five to ten rounds total on each side

Also –  this post was in part inspired by a six week workout program I just finished up for my personal routine … and though it was brutally hard, I loved it  And I got some great results!  If you’re looking for a complete program built around kettlebell complexes, I highly recommend it – check it out by clicking here

Thanks for reading and train hard -

Forest

PS - If you liked this kettlebell complex workout, you’ll LOVE my free kettlebell email newsletter … plus, when you sign up, you’ll get a copy of my Beginner’s Guide to Kettlebell Training!  Just drop your best email into the box at the upper right of the page to sign up now.

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Before I break down this kettlebell workout for arms, I want to make one thing clear:  I’m NOT a big believer in direct arm work.  This is primarily because during most pushing, pulling and lifting movements (like those performed during all the basic kettlebell exercises), your arms and shoulders work together while your spine, abs and hips stabilize your body to maintain alignment and to initiate force production.

In other words, your arms get worked enough doing the basic kettlebell moves - the swing, Turkish get up, squat, clean, press, and snatch – to not need exercises like curls and extensions.

HOWEVER – I know some of you STILL want more direct arm work.    A lot of folks, men especially, that come from a ‘bodybuilding – type’ training background, have a lot of aprehension – even get scared - at the lack of direct arm work kettlebell training involves.

So I put together a quick and effective kettlebell workout for arms for you to satisfy your arm pump cravings.  It’ll have you ready for the club/beach/other tight-sleeved adventures in your immediate future.  Enjoy!

Kettlebell Workout For Arms (the exercises)

1. Halo

Hits your arm, shoulders and core.  Here’s a nice video demo of the move:

2. Around-The-World

Works the forearms and grip strength.  This video provides a good description of the movement:

3. Figure 8

You’ll feel this one in the biceps if you do it correctly … here’s how:

Kettlebell Workout For Arms

• halo
• around-the-world
• figure 8

Perform each exercise for :60 continuously.  Switch to the next exercise in the circuit without rest.  Make sure to switch sides – go both directions – on the halos and figure 8′s.  Rest for :30 once you’re done with the entire circuit and repeat for a total of 2-4 rounds.

I’m not a big believer in direct arm work.  But I know a lot of you will still do it, no matter what I say  So for today’s article, I put together a quick and effective kettlebell workout for arms to satisfy your arm pump cravings.  Hope you enjoyed it and talk soon -

Forest

PS - For more advanced kettlebell exercises and workouts like this one, check out:

1. The Kettlebell Basics Premium Workouts Mega Bundle – 24 weeks worth of advanced-level kettlebell workouts, including video instruction

2. Kettlebell Basics Weekly Workouts - Fresh KB workouts & videos delivered to you on an on-going basis, including kettlebell arm workouts like this one … along with meal planning tips, motivation and much more

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Kettlebell cardio workout for ‘ya today -

But before I break it down, a quick question:  how do you define “cardio”?

It might conjure up images of folks pedaling away on recumbent stationary bikes at the health club, catching up on the latest E! channel celeb gossip …

Or you might think of running or biking outdoors …

But odds are you probably DON’T think of cardio and lifting weights of any kind as one in the same.  So my goal with this kettlebell cardio workout is to PERMANENTLY change the way you think about cardio …

Let’s start with some defining facts about cardio from healthstatus.com:

Cardio exercise is any exercise that raises your heart rate …  Cardio exercise uses large muscle movement over a sustained period of time, keeping your heart rate to at least 50% of its maximum level …  You need a minimum of 20 minutes of continued elevated pulse to get the best results …

So – if we elevate the heart rate, utilize large muscles of the body, work at a reasonable and sustained intensity, and do it for a continuous period of time, we’re good to go – no matter our implements/training tools of choice.

Kettlebells happen to be a great tool to elevate the heart rate quickly.  And if we work at a high – but sustainable – intensity with them for a continuous period, we get a killer kettlebell cardio workout.

Kettlebell Cardio Workout

This is a perfect short, intense workout you can throw in to mix things up with your existing cardio routine – or even replace it all together.  It can be done in about 10-15 minutes, and only requires one kettlebell.  Check out the video first, then see the video recap below for workout details:

Video Recap

• 5 one arm swing (right)
• 5 one arm clean, squat and press (right)
• 5 one arm swing (left)
• 5 one arm clean, squat and press (left)
• Rest 10-15 seconds, repeat for 5-10 total rounds

Chances are you do cardio of some kind to stay in shape, train your heart, etc.  But there’s also a good chance that you think of “cardio” as a long, slow and boring activity.  The kettlebell cardio workout outlined in this post is a great starting point to change your mindset – and to get you faster and more efficient results!

Train hard and talk soon -

Forest Vance, RKC II

PS - If you liked this kettlebell cardio workout, you’ll LOVE my free kettlebell email newsletter … plus, when you sign up, you’ll get a copy of my Beginner’s Guide to Kettlebell Training!  Just drop your best email into the box at the upper right of the page to sign up now.

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Don’t forget – when you pick up a copy of the Kettlebell Basics Premium Workout Series – or any of my other products priced at $37 or more – between now and the end of the month, I’ll send you a free physical copy of my book, No Gym? No Excuse!

Get more info and grab your free copy of NGNE here: -> FVT Spring Cleaning Sale

I’m sharing some sample workouts/meal planning tips/etc. from a few of my programs over the rest of the week to help you decide which one(s) to pick up – today, I have a sample video from the Kettlebell Basics Premium Workout Series program that’ll help you improve your Turkish Get Up technique.  Enjoy!

——————–

Video Recap

1. Start the move lying on your side with the kettlebell at your shoulder. Pull the ‘bell into your frame, roll to your back, and punch the KB up towards the ceiling.

2. If you are on your right side, your right heel will be tucked up to your right glute. Your left leg will go out slightly at an angle along with your left arm.

3. Now, drive through the right heel and punch up towards the ceiling. Straighten out the bottom arm so you are supporting your weight with your bottom arm completely outstretched.

4. Drive the hips towards the ceiling, come up to a bridge position, and bring the foot through the hips. Shoot to get the knee that’s coming thru to land right by the hand that’s on the ground.

5. Come up to your lunge position and get set. Brace the abs, make sure the bicep is directly by the ear and the shoulder supporting weight of kettlebell is tight and stabilized. Stand up!

——————–

PS - Remember – when you pick up a copy of the Kettlebell Basics Premium Workout Series - or any other program I have that’s priced at $37 or more – before the end of the month, you’ll get a free physical copy of No Gym? No Excuse!  Click here for more info on this special deal: -> FVT Spring Cleaning Sale

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The Problem(s):

• A weak press
• Bad snatch form
• Poor shoulder mobility

The Fix:

The Overhead Kettlebell Walk

I’ve done a lot of bench pressing in my day.  And while I got pretty strong at this specific exercise (I benched 455 for a single at my peak), it left me with some big time upper body imbalances – one being tight a@@ shoulders.

So when I first started training seriously with kettlebells a few years ago – which naturally comes with a lot of overhead work – my weakness was pathetically exposed!  And all of my overhead work/exercises – presses, snatches, etc. – suffered because of it.

The kettlebell overhead walk exercise (combined with a steady diet of TGU’s) was largely responsible for restoring health and natural range of motion to my upper body.  It’s a simple drill I first learned at the Russian Kettlebell Challenge.  And now, I use it almost every day in my own training and with personal training/boot camp clients.  It’s fantastic for improving your pressing/snatching form, teaching you how to ‘suck the shoulder into the socket’, improving shoulder mobility, and a whole lot more.  Check out this video to learn how to do it:

I hope the kettlebell overhead walk is a valuable addition to your training program!

Thanks

Forest Vance, RKC II

PS - If you’re just getting started with kettlebell training and want to learn the basics right, you should check out my Lifetime Kettlebell Fitness program.  This lesser-known (I’ve really not done much to promote it) program includes what I feel to be my best stuff - in written and video format – on learning kettlebells from the ‘ground up’.  Check it out here:

=== >> Lifetime Kettlebell Fitness

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We did an awesome burpee/squat/swing kettlebell ladder workout for our boot camp challenge this month … so I thought I’d put together a video breaking it down for you:

Video Recap – Burpee/Squat/Swing Kettlebell Ladder Workout

Here’s what to do:

• 1 burpee
• 2 kettlebell squats
• 3 kettlebell swings

Then, go back to the top and ‘climb the ladder’!

Meaning you’ll do:

• 2 burpees
• 4 kettlebell squats
• 6 kettlebell swings

Then:

• 3 burpees
• 6 kettlebell squats
• 9 kettlebell swings

And continue in this fashion until you get to 10 burpees, 20 kettlebell squats, and 30 kettlebell swings.  Complete the workout as fast as possible.

Enjoy and talk soon -

Forest Vance, RKC II

PS - If you liked this kettlebell workout, you’ll LOVE my free kettlebell email newsletter … plus, when you sign up, you’ll get a copy of my Beginner’s Guide to Kettlebell Training!  Just drop your best email into the box at the upper right of the page to sign up now.

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This is (at least) the third post I’ve done on kettlebell exercises for abs … but given that almost everyone wants to lose belly fat … and given that if you’re reading this blog, you’re a fan of kettlebells … it’s one of those topics most of us probably can’t get enough of

Enjoy this video from fellow RKC Chris Lopez - in it, he covers five kettlebell exercises you should be doing for your abs, but probably aren’t.  In addition to showing us some cool and unique kettlebell moves, Chris does a great job of covering the critical coaching points of each exercise in detail.

Thanks -

Forest

Video Recap (exercise descriptions)

Reverse Ab Curl

You will need a relatively light kettlebell depending on how strong your abs are. You will be using a medicine ball or a light ball, like a basketball.  Be sure it is tucked in-between your heels and butt, this occupies your hamstrings and forces your hip flexors to relax and allow your lower abs and obliques to work on getting your knees up to your elbows.  Use the kettlebell above your head for leverage, the lighter you go, the harder it will be for your abs to work.  Be sure to keep your back flat and curl up and repeat.  Make sure the kettlebell on top of you isn’t lifting off of the ground, if it is use a heavier weight.

Push-Away Squat

Start the exercise by holding a light kettlebell in a gauntlet position.  Think about front squatting, but at the same time, drive the bell away and keep your back as straight as you possibly can.  This works your shoulders and abs.  Your body will want to somewhat collapse and your abs will start to fire and brace, try to keep your spine straight.

Renegade Row

If you don’t have two kettlebells, you can use a platform or a couple of thick books. In addition to your back, it works your obliques.  Prevent any rotation in your hips, squeeze your glutes, and brace your abs to resist any rotation going on in your torso as you are moving the weight up.  The wider your feet are in the exercise, the easier it will be.  Place one hand on the platform, the other on the kettlebell and row.

Opposite Hip Touch

Same as the renegade row, make sure you aren’t twisting during the movement. Brace your abs, place your shoulders over the top of your elbows and your elbows above your wrists, squeeze your glutes, and rotate your hand to the opposite side and return.  Repeat the motion with the other side.

Spider Man Climb

Get yourself into a push up position with your toes together, take one leg and drive it all the way forward as far as you can, with this leg forward, keep your hips low and squeeze your glute, then bring your leg back under control without moving your torso or hips.

PS - Chris Lopez, RKC has a lot of knowledge on using kettlebells for fat loss – click here to learn more about his unique workout methods: Kettlebell Revolution

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