[new video] Kettlebell / Bodyweight Tabata Workouts

Hey!

Forest Vance here, owner of FVT Boot Camp Gyms, and author of the CORE Kettlebell Challenge.

Today, we have three kettlebell and bodyweight tabata workouts for you to try.

Now this workout style is based on one of the pioneer studies on HIIT training.

And the great thing about this method is, with it, you can get a great workout in only four minutes time!

All you need is a single kettlebell to do these sessions.

And the way you do it is:

– 20 seconds of all-out intensity
– 10 seconds of rest
– Repeat for 8 intervals

Each of the sequences below can be an entire Tabata workout in themselves.

Or, for a serious challenge, try them all in one session!

SEQUENCE ONE: One Hand Swings – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds left / four rounds right; alternate hands each round.

SEQUENCE TWO: Squat to Overhead Press – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds left / four rounds right; alternate hands each round.

SEQUENCE THREE: Burpees – Eight rounds of 20 seconds on – 10 seconds off.

Check out the video below:

And stay tuned … registration for our new Kettlebell Tabata – 28 Day Challenge opens tomorrow.

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

Kettlebell Exercise Video Breakdown: the “Start-Stop Swing”

Are you looking to improve your kettlebell swing form?

Do you have back pain during or after your kettlebell swing workouts?

Do you feel like you could just get more benefit from the exercise if you had better technique?

Try this drill:

Kettlebell Exercise Video Breakdown: the “Start-Stop Swing”

And then get my 12 week KB Swing Mastery program.

To perform the start and stop swing, start with a great STANDING set up. This means, BEFORE you reach down to grab the KB, make sure your abs are braced, your shoulders are down and back, and that you’re ready to rock and get going in a nice athletic start position.

Then, the KB is passed back, it swings up to approx chest level, it swings back, and then it’s parked on the ground after EVERY REP.

The benefits:

– You can handle a heavy kettlebell – which means ability to use progressive overload, and make strength gains
– It helps us re-enforce a good start and stop position in the exercise
– We get practice using our lats to start the weight going from a dead stop position on every rep
– It helps us practice staying in great, athletic, safe position during the exercise

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For dozens more drills like this one that will help you improve your kettlebell swing form, and a full 12 week program to take you from KB newb to HardStyle master, check out my KB Basics Swing Manual:

==>> 12 week KB Swing Mastery program

It’s coming off the market at the end of the week, but you can get it at 50% off for the next couple of days.

To your continued success! –

– Forest Vance
Certifed Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

(video) Kettlebell Half Turkish Get Up

In Lifetime Kettlebell Fitness, my kettlebell program designed specifically for men and women 50+, we focus on teaching you the basics of safe and effective kettlebell training.

This is so that you can increase strength, improve mobility, and enjoy all the other benefits.

One of the basics that people struggle with sometimes though when it comes to technique is the Turkish Get Up.

But don’t worry, I got you covered.

The drill to start with on this move is called the “half” Turkish Get Up.

You’ll get a lot of the benefits of shoulder strengthening and mobility, core strengthening, and more.

In fact, you can use it as a stand-alone exercise.

But it also helps you learn the movement pattern so that you can eventually progress to the full version of the move.

Check out how to do it in the video below.

And check out the full Lifetime Kettlebell Fitness course. It’s on “dime sale” this week:

==>> Lifetime Kettlebell Fitness

To your continued success –

– Forest Vance
Master of Science, Human Movement
Level 2 Certified Kettlebell Instructor
Certified Corrective Exercise Specialist
ForestVance.com

New Video – Kettlebell Rack Position

One of the most overlooked techniques of training with KBs is how to properly rack a kettlebell.

The rack is where the KB ends up after a clean. It’s the start of overhead pressing, various kettlebell squatting variations, and more.

Check out the three simple tips I cover in today’s video to get it right!

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I’d like to send you a copy of my 5×5 Barbell/Kettlebell/Bodyweight Hybrid Workout … 100% FREE!

http://bit.ly/forestvance5x5

Inside, you’ll find:

— My “hybrid” version of the classic 5×5 training program – you’ll lift heavy and gain strength, but also stay in top condition, burn fat, and move great … ALL at the same time … in about 30 mins of training time per day

— Video walk-thrus of each exercise – so that your deadlifts, Turkish get ups, hanging leg raises … and the rest of the moves we use in this awesome workout … are performed with PERFECT form, safely and effectively

— Training tips, coaching cues, and workout hacks to get faster results than you ever thought possible

… and much more!

Click the link below to get it now (it’s free):

http://bit.ly/forestvance5x5

(new video) 15 Min Kettlebell EMOM Workout

15 Minute Kettlebell EMOM Workout

Perform prescribed number of reps at beginning of each minute. Rest period is the time you finish the exercise until the next minute interval starts. Go though sequence below 5 times for total workout time of 15 minutes.

Minute 1: 20 2-handed kettlebell swings
Minute 2: 15 push ups
Minute 3: 8 burpees

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I’d like to send you a copy of my 5×5 Barbell/Kettlebell/Bodyweight Hybrid Workout … 100% FREE!

http://bit.ly/forestvance5x5

Inside, you’ll find:

— My “hybrid” version of the classic 5×5 training program – you’ll lift heavy and gain strength, but also stay in top condition, burn fat, and move great … ALL at the same time … in about 30 mins of training time per day

— Video walk-thrus of each exercise – so that your deadlifts, Turkish get ups, hanging leg raises … and the rest of the moves we use in this awesome workout … are performed with PERFECT form, safely and effectively

— Training tips, coaching cues, and workout hacks to get faster results than you ever thought possible

… and much more!

Click the link below to get it now (it’s free):

http://bit.ly/forestvance5x5

[new video] Kettlebell Elbow Pain – Mistake + Fix!

Today, I have 1 tip that will help your kettlebell swings, cleans, and snatches!

You see, a very common mistake people make when doing these exercises is to bend the elbow when the KB comes down on the swing.

Watch the video for examples.

One of the things this can do is cause stress on the elbow, and eventually cause pain.

A simple cue and fix is to simply think about flexing the tricep (muscle on the back of the upper arm) when the KB swings down. This will make it so that you cannot flex your bicep (muscle on the front of the upper arm) and end up bending your elbow and causing that stress.

Give that tip a try, and hope it helps!

Also, if you found this video helpful, check out the link below.

You can get 7 of my best KB workouts – FREE for a limited time:

http://bit.ly/nogutsnoglorykb2

[new video] the “Top Down” Kettlebell Press

The kettlebell press is different from a barbell or dumbbell press. This is because of its offset nature (the weight of the KB rests against the back of the arm).

This is a GOOD thing – because when you press a kettlebell, you are getting a great shoulder stability workout as your rotator cuff has to work overtime to counteract these forces!

But when you are learning the move, it can also be tricky.

The drill in today’s video should really help you a lot with getting the “groove” of the exercise.

To perform the “Top Down” kettlebell press drill, start by pressing the KB out to the top. Then, actively “pull” in down into the rack position. Almost imagine like you are doing a one-arm pull up!

It seems simple, but this is a great drill to help you learn the proper groove.

Give it a try at your next press workout, and see if it helps.

And get more ‘hacks’ to learn safe and effective KB form here:

http://bit.ly/kettlebellhacks

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

(video) Kettlebell Turkish Get Up with Proper Form

It is believed that ancient wrestlers in what is now Turkey invented the get up to prepare for their grueling competitions.

Sadly, it is an exercise often neglected or dismissed by people who do not understand how to do it, or what it can do for the body.

However, it is unbelievable move for overall mobility and stability of the core, shoulders, and hips.

No other single exercise can do all of this.

And that’s why if you’re NOT doing get ups now, you need to start, ASAP!

Check out today’s video – you’ll see the whole movement at speed, and then broken down into steps:

Part 1 = Roll to the side, pull the ‘bell to the body, roll to the back, punch towards the ceiling

Part 2 = Opposite arm, leg go out at 45 degrees

Part 3 = Roll to the elbow, then hand. It’s NOT a sit up!

Part 4 = Foot sweep

Part 5 = Get set, get tight, stand up!

Then, all you need to do is reverse the motion to get back down.

This is obviously a quick overview, but it is a good intro to the move, and a start.

For more in-depth instruction, check out my Beginner’s Guide to Kettlebell Training.

You’ll learn the basics of the safe and effective KB training. You’ll also get a sample workout to hone your skills.

Get it free for a limited time at the link below:

http://forestvance.com/beginnerskbguide

To your success!

– Forest Vance, MS
Certified Kettlebell Instructor

(video) KB / BW 5 Minute Challenge Workout

Here is a quick, fun challenge to try.

You can do this at the end of today’s session, or even as a quick stand-alone full-body blaster if you’re pressed for time:

KB / BW 5 Minute Challenge Workout

— Set your timer for 5 minutes
— Start by performing 1 KB clean and press on the left side, and KB one clean and press on the right side
— Follow this immediately with one double burpee (double burpee = burpee with TWO push ups)
— Without resting, go immediately into TWO clean and presses on each side, and two double burpees … followed by three clean and presses on each side, and three double burpees, etc …
— “Climb the ladder” and get as high as you can in 5 minutes!

Check out the video here:

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We’re kicking off “Foundations week” for our upcoming 42 Day KB Shred Challenge TODAY.

This is a program specifically for folks who:

— Like the idea of high – intensity training, but haven’t worked out for a while, and want to start slow.
— Want some extra time to focus in and learn proper technique.
— Are coming back from an injury, and want to make sure they start things on the right track.

I would be working with you closely, coaching you through a special one week training plan, helping you get ready for our upcoming 42 Day KB Shred Challenge, starting the next week.

We’d be working on the foundational KB moves, help you to refine your form, and build your base of fitness.

You can still get in, but you’ll need to submit an app ASAP:

http://bit.ly/kbfoundations

Hope to hear from ya 🙂

And to your success! –

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

(video) #1 Cause of KB Low Back Pain – and How to Fix It

Kettlebell swings are an awesome movement for building power, conditioning, and blasting fat – all at the same time.

BUT, the technique can be tricky.

Specifically, many folks complain of low back fatigue, or even pain, when learning how to do the movement.

Now there can be various reasons why this happens. A actual pre-existing injury could be one of them – so to be clear, I am NOT giving medical advice. Get checked and cleared by your doc before starting any exercise program.

But, if you are healthy, and you are doing the exercise correctly, you should NOT be experiencing lower back pain when doing swings, or even really feeling it much, if at all, in your lower back.

So what’s the #1 cause of KB low back pain?

From my experience teaching thousands of folks how to use kettlebells, it is swinging the kettlebell too close to the ground.

To fix it, just bring the ‘bell as close to the body as you can as it swings back.

The motion is similar to hike passing a football.

Another great cue is to imagine you are throwing the KB through your stomach … and then to get the hips out of the way at the last minute.

Check out this video to see the mistake, and simple fix, in action:

And if you found this tip helpful, be sure to check the new and improved version of my new “KB Hacks” home-study course: http://bit.ly/13kettlebellmistakes

To your success!

– Forest Vance, ForestVance.com