Learn the Basics of Kettlebell Training from Forest Vance, Certified Kettlebell Instructor
Like this workout? You can get a full week of my signature “300” Kettlebell Challenge course FREE for a limited time, click this link to download now – https://bit.ly/300kb2free
Kettlebells for Abs – “Royal Flush”
Do 3 rounds of the following:
5 One Arm KB Swings (right)
5 One Arm KB Swings (left)
10 Mountain Climbers (per side)
5 KB Cleans (right)
5 KB Cleans (left)
High Plank with 10 Shoulder Taps (per side)
5 KB Snatches (right)
5 KB Snatches (left)
#kettlebells #abs #workout #fitness
10 Minute Beginner Kettlebell Workout – Kettlebell Basics
This 10-minute kettlebell workout is perfect for beginners. It includes a variety of exercises that will work your entire body and get your heart rate up. All you need is a kettlebell and a few minutes to get started!
Also, if you like this workout, you’ll LOVE my 28-day “300” Kettlebell Challenge! Check out a free week of the program for a limited time at this link – https://bit.ly/300kb2free
A common complaint for kettlebell users is back pain.
While there are numerous potential causes, one of the most prevalent is incorrect form – in particular, swinging the kettlebell too low to the ground.
To fix this, keep the kettlebell close to your body as it swings back. The movement is similar to hike passing a football. Another great tip is to imagine throwing the KB through your stomach, and then getting the hips out of the way at the last minute.
Watch the video demonstrating how to do this below:
In addition, be sure to check out my Lifetime Kettlebell Fitness 2.0 course for more instructional videos and a complete kettlebell training plan designed for people aged 50 and up:
Lifetime Kettlebell Fitness 2.0
Finally, if you’re already experiencing back pain, then it’s important to see a doctor or physiotherapist to get a proper diagnosis and treatment plan. In the meantime, you can try using ice or heat to relieve pain, and avoid any exercises that seem to make your pain worse.
– Forest Vance
Master of Science, Human Movement
Kettlebell Expert
KettlebellBasics.net
Do you want to end your boot camp workout on a high note?
This kettlebell workout will really help you work on those ABS. It’s a high-intensity circuit that only takes about 10 minutes to complete. You can tack it on to the end of your regular workout (hence the name “finisher”), or you can even do it as a stand-alone workout, any time!
If you like this workout, I also know you’ll love the full Kettlebell Boot Camp Workouts program – check out the details and grab a copy at this link while it’s on sale this week:
-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)
What are your plans for this weekend?
We are moving into our new house, and it is very exciting!
Before the day gets too busy, I wanted to share this Beat the Clock – Kettlebell Ladder Challenge workout with you.
This is a full-body routine that can serve as a stand-alone workout – maybe if you’re in transition like me, and need a quick, single-bell routine you can do anywhere quickly. Or, you can do it at the end of your existing routine for a little extra something.
If you like it, also be sure to check out our next 28-day KB Challenge starting this coming Monday, August 1st for more workouts like it -> 28-day KB Upper/Lower Shred Challenge
-Forest @ Kettlebell Basics
The kettlebell halo is a great exercise for warming up the entire shoulder girdle. One can use the exercise for active recovery between sets of other exercises, and a lot more. However, a lot of people get the kettlebell halo wrong. In today’s article and video, I’m going to give you three times to help you improve:
1 – Start with the kettlebell upside down Pick the ‘bell up with good form, then make sure it is upside down with the bottom of the KB facing your chin. This allows for optimum weight distribution of the weight and helps you get the most out of the move.
2 – Keep the KB close to your head To best hit the intended muscle groups and for the exercise to do what is supposed to, keep the kettlebell close to your head as you bring it around. Also be sure to keep the elbows tucked in.
3 – Tighten the core Keep your entire core, including the glutes, your abs, and everything else very tight. You don’t want to be leaning back or moving around as you do the exercise.
There you have three tips to improve your kettlebell halo. If you find these tips helpful, for this week only, I’m offering a 2-for-1 sale on my kettlebells for abs and kettlebells for isometrics programs. So don’t wait – get the deal now at the link below:
-> Kettlebells for Abs + Kettlebell Isometrics 2-for-1 deal – this week only!
– Forest Vance @ KettlebellBasics.net
-> Kettlebells for Abs + Kettlebell Isometrics 2-for-1 Sale – This Week Only <-
Maintaining good mobility throughout your day is key to preventing injury and staying healthy. This mobility routine was designed by John Hass, creator of Shadow Strength, to take just six minutes out of your day.
The exercises target all the major muscle groups in the body, and can be done anywhere—at home, at work, or during a break from your training session.
Check out the video, then go check out his full Shadow Strength course at the link below:
-> Shadow Strength – full course
Jon Haas “Shadow Strength” daily joint mobility routine
This mobility routine is a great way to start your day or to use as a warm-up before your workout. If you liked this routine, be sure to check out the full Shadow Strength program. It is primarily for men and women in their 40s and above who are noticing their strength and flexibility decreasing as they get older. The techniques revealed in this program are also designed to help you get more mobile and stronger without doing exercises that put your body under a lot of stress:
-> Shadow Strength – full course
-Forest Vance
Master of Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net
The kettlebell high pull is an exercise that is often overlooked but is a great way to increase total body power, strength, and explosiveness. Here are three tips to help you master this movement:
1. Keep your shoulders down and back. This will help you maintain good posture and prevent any unnecessary stress on the shoulder joint.
2. Use your hips and glutes to propel the kettlebell upwards. This will help you generate more power and increase the effectiveness of the exercise.
3. Keep your core engaged throughout the entire movement. This will help you maintain stability and protect your spine.
The kettlebell high pull is a complex movement, but with a little practice, you can master it. This article provides three tips to help you improve your kettlebell high pull. To get even more out of your kettlebell workouts, specifically if you are over the age of 50, check out my new Lifetime KB Fitness program. It’s on sale this week at the link below:
-> Lifetime Kettlebell Fitness
– Forest Vance @ KettlebellBasics.net
The Turkish Get Up (TGU) is one of the most popular kettlebell exercises, and for good reason. It’s a total-body movement that trains glutes, hamstrings, quads, and shoulders while improving shoulder stability.
However, this exercise can be challenging for some people to master, especially if they lack shoulder or hip mobility.
In this article, we will explore some alternatives to the TGU that can help you better achieve your fitness goals.
*If you want help in learning the basics of safe and effective kettlebell training in a way that’s customized just for you, apply for one of the remaining spots in my 1:1 kettlebell coaching program at the link below:
-> 1:1 personalized kettlebell coaching with Forest
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3 Turkish Get Up Alternatives
Turkish Get Up Alternative #1 – Overhead Lunge – https://youtu.be/V61RzKZ7mWo
Hold a kettlebell over your head with your right arm.
While holding the weight, lunge forward with the left leg (or backwards for backwards lunges).
Do desired number of reps on one side, then switch; hold the weight with the left arm, and lunge with the right.
Turkish Get Up Alternative #2 – KB Windmill – https://youtu.be/uZUUnrh8ghs
Your feet should be pointed to the side at approximately 45 degrees.
KB is overhead. Arm is locked, shoulder is “packed” – same principles as the Turkish get up.
Poke your hip out to the side. The movement in this exercise is coming from the hip and not the torso.
Let the hand slide down the leg; go to desired range of motion, then stand up, engaging the glutes and core as you do so.
Make sure you tense the glute and engage the core to stand up.
Turkish Get Up Alternative #3 – 1/2 Turkish Get Up – https://youtu.be/D_iT8QJ9RQA
The full Turkish get-up goes from lying on the ground to a standing position with a kettlebell overhead. With the half get up, we’re just practicing the first half of the movement.
Start with the kettlebell right at the shoulder. The hand goes right through the handle of the ‘bell, pull it up to the frame, and rolls to the back.
Punch the kettlebell up towards the ceiling. You want it right above your shoulder. Elbows locked out, shoulders sucked down into the socket. Your shoulders should be nice and stabilized and your lats are engaged. All those muscles that surround the shoulder should be nice and tight.
Right heel, same leg as your arm is up. Your right heel is up towards the right glute and your left leg and hand are out. Drive through the right heel and punch up towards the elbow. Push the right knee out with your belly button up towards the ceiling. Corkscrew with your bottom shoulder towards the floor and come back down.
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The Turkish Get Up is a highly beneficial movement, but sometimes things like injuries, poor flexibility, or plain old lack of coordination / athletic ability can make the exercise a challenge.
Try one (or all) of the alternative moves in today’s article for similar benefits!
If you want help in learning the basics of safe and effective kettlebell training in a way that’s customized just for you, apply for one of the remaining spots in my 1:1 kettlebell coaching program at the link below:
-> 1:1 personalized kettlebell coaching with Forest
-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net
Check out this Kettlebell + Bodyweight Hybrid Strength Workout!
It’ll give you a taste of what to expect in one of our 28-day Kettlebell Challenges. We do a written version of each workout that spells out the exercises, recommended weights to use, and other details… plus I do a full video walk-through of each and every session (like this one), demoing the moves and going over tips and tricks that will help you get the best results in the least amount of time!
Click here to learn more about our upcoming 28-day Kettlebell Training Camp Challenge -> https://forestvance.lpages.co/28-day-kettlebell-training-camp-challenge-v2/
Kettlebell + Bodyweight Hybrid Strength Workout
1 – “3/7” sets – Single Arm KB Press Start with 3 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 4 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 5 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 6 reps of single arm kettlebell presses per side. Rest for 15 seconds. Perform 7 reps of single arm kettlebell presses per side. Rest for two to three minutes, then repeat two more times for a total of three rounds.
2 – Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:
Side-loaded / “suitcase” kettlebell split squat (22.5 sec per side) – add weight this week!
“3 way” push up (wide / narrow / regular) – switch positions each rep
3 – “3/7” sets – KB goblet squat
Start with 3 KB goblet squats. Rest for 15 seconds. Perform 4 KB goblet squats. Rest for 15 seconds. Perform 5 KB goblet squats. Rest for 15 seconds. Perform 6 KB goblet squats. Rest for 15 seconds. Perform 7 KB goblet squats. Rest for two to three minutes, then repeat two more times for a total of three rounds.
4 – Do as many reps as you can of the first exercise in 60 seconds. Rest as little as possible, moving directly to the second exercise. Do as many reps as you can of the second exercise in 60 seconds. Repeat for four sets of each move total:
Mountain climber from low plank position
Skaters – short hop / big hop; alternate each round!
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Click here to learn more about our upcoming 28-day Kettlebell Training Camp Challenge -> https://forestvance.lpages.co/28-day-kettlebell-training-camp-challenge-v2/