The swing is the foundational exercise that the rest of HardStyle kettlebell training is built on.

However, a lot of people do it wrong!

One part of the movement that people tend to have trouble with in particular is the hip hinge.

In today’s video, I show you a drill that will help you improve your form and do kettlebell swings correctly.

If you find this training tip helpful and you’re interested in more personalized attention to improve your kettlebell form, click the link below to apply for my KB Fit Over 40 – Personalized Coaching program:

-> KB Fit Over 40 – Personalized Coaching with Forest

Tip to Do Kettlebell Swings Correctly

If you the tip I covered in today’s video helpful and you’re interested in more personalized attention to improve your kettlebell form, click the link below to apply for my KB Fit Over 40 – Personalized Coaching program:

-> KB Fit Over 40 – Personalized Coaching with Forest

– Forest Vance

Owner, FVT Boot Camp and Personal Training

Author, The CORE Kettlebell Challenge

Master of Science, Human Movement

Kettlebell Expert

Over 40 Training Specialist

KettlebellBasics.net

ForestVanceTraining.com

Are you getting lower back pain from kettlebell training? If so, check out today’s QUICK TIP!

The first thing to keep in mind is that kettlebell training, specifically the swing, is NOT an exercise for the lower back. If you are doing swings properly, you should be feeling them in the muscles of of the posterior chain (glutes, hamstrings, calves, erector spinae, lats, rear shoulders), but not the muscles of the lower back (multifidus, longissimus, spinalis, and quadratus lumborum). This means that if you are feeling kettlebell swings in your lower back, and especially if you are getting back pain during or after a workout, you are probably doing them wrong.

There are several possible contributors to lower back pain during kettlebell training, but one of the biggest mistakes I see people make that ends up causing this issue is swinging the KB too close to the ground.

The PROPER way to do the move is to keep the kettlebell close to the body as it swings down, and to keep the handle above the knees (or even closer) on the downswing. When people let the KB swing lower than this on the downswing, it makes the move both less efficient, and harder on the lower back.

Check out this video for a quick demo and a few additional tips:

Remember: kettlebell swings are NOT a lower back exercise. If you are getting pain during or after your kettlebell workouts, try the tips in today’s article and video!

To your continued success –

-Forest Vance – Master of Science, Human Movement – Kettlebell Expert – Over 40 Training Specalist

PS – Little tips like this can make ALL the difference when it comes to safe and effective kettlebell technique. That’s why everyone raved about last year’s Online Kettlebell Swing Workshop, and I’m putting on another one very soon. Keep an eye on your email inbox, registration opens later this week!

Turkish Get Ups rock!!

No other exercise simultaneously trains both stability and mobility, across so many joints, and in so many positions.

However, if you are working around an injury, are just learning the exercise, or just don’t quite yet have the strength to do the full version, it can be quite tricky.

Check out today’s video! show two beginner / entry – level variations of the movement – the “1/2 get up” and the “foot switch get up”.

And if you like this one, also be sure to check out my Lifetime Kettlebell Fitness program for men and women over 50 – we show you how to do different versions of all the different kettlebell moves, so that you can make faster progress and avoid injury at the same time:

=> Lifetime Kettlebell Fitness

-Forest Vance
Kettlebell Expert
Certified Corrective Exercise Specialist
KettlebellBasics.net

Kettlebells are here to stay!

In addition to being an amazing tool for full-body workouts, KBs are perfect for working your abs, too.

Pretty much all of the main kettlebell moves, including:

• Get Ups
• Squats
• Swings
• Snatches
• Cleans
• Presses

ALL light up your core.

But if you want to try something new – that will shoot your heart rate through the roof, burn a ton of calories, and hit your abs HARD, all at the same time – try the Kettlebell Full Body Attack:

1 – You are going to need two kettlebells. Pick the heaviest KBs you can use safely and with good form. The reason being, when you are doing a renegade row or a push up or anything with your hands on the ‘bells, they can get a little bit unstable if your weight is really light. That’s because all of your weight is supported on the bottom of the ‘bell, which is really small.

2 – Get both hands on the ‘bells, hop your feet back. Row on the right. Make sure when you do that row you transfer your weight over and get in a nice plank and use the muscles in the back to do the row. Now do a row on the left. Then hop the feet forward.

3 – From here you have to adjust your hands a little bit and turn the handles in. It’s not going to be like a Russian swing to clean, it’s just going to be from a dead stop.

4 – Go from right here, snap the hips, weights up to the clean position. From here, adjust your feet a little bit, do a squat up to an overhead press. You can add in an optional push up if you want to make it more difficult. Repeat that for reps.

Check out the video with a full breakdown of how to do this exercise HERE.

Try adding the kettlebell total body attack into your workouts for better and faster results.

And if you want more kettlebells for abs, stay tuned – our 28-day Kettlebells for Abs Challenge 2.0 is opening for registration tomorrow, Tuesday, August 24th!

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net