Category: Videos

How do you know when you are ready to go up in kettlebell weight?

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How do you know when you are ready to go up in kettlebell weight?

The gap in available kettlebell sizes typically presents a significant increase in weight. KBs are typically available in 4k increments, so the jump from a 12k to a 16k for example is a full 33% increase in weight. This is a jump you would NEVER take, for example, in barbell training. (Imagine going from squatting 200 pounds one workout, to 265 the next!)

Plus, kettlebells are not cheap, so adding more weights can also get expensive in a hurry.

So then, how do you know when you are ready to go up in kettlebell weight?

The main criteria should be to be able to demonstrate smooth proficiency and feel at a sense of ease with your current set of kettlebells.

For example, if you can perform a smooth set of 5-10 kettlebell presses with ease and great form using your current weight, it’s probably time to size up.

Or if a set of 20+ two hand kettlebell swings feel easy, you can maintain perfect form, and do not spike your heart rate – it’s time to size up.

And remember, over time, you need to be continuously challenging the body to adapt in order to keep making progress. It could be adding weight, it could be adding reps, it could be doing a different, more challenging variation of an exercise – but the overall principle is critical for your long-term success.

I hope this simple guideline helps you safely and confidently grab that next kettlebell. Now go get those kettlebell GAINZ!!

– Forest

PS – My “300” KB Challenge workouts will help you get better results – and, with some of the advanced techniques in the program, you can probably get some additional mileage out of your current set of kettlebells! Details and grab a copy here -> https://forestvance.lpages.co/the-300-kettlebell-challenge/

NEW VIDEO – KB-BW MRT Circuit

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KB-BW MRT Circuit

Do 4 rounds for time:

– 10 push ups

-7 1-arm KB squat to press per side

– 8 1-arm KB swing per side

– 12 KB overhead tricep extension

– 15 cross body mountain climbers

If you liked this, you’ll LOVE our upcoming 28-day KB Challenge – you’ll get stronger, leaner, faster than ever! Details and sign up here now:

-> https://forestvance.lpages.co/28-day-kb-pha-challenge-v3/

Bodyweight Countdown Ladder

On By adminIn General, VideosLeave a comment

Back in my pro football days, bodyweight conditioning work was a staple of our training.

We’d do sprints, burpees, bear crawls, you name it.

After a summer of doing these kind of workouts daily, you’d be in lean, mean, AND in awesome overall shape going into training camp.

If you want to add some bodyweight conditioning to your kettlebell workouts so that you can get the same kind of results, today’s “countdown ladder” workout is a great place to start!

-Forest

–

Bodyweight Countdown Ladder

:50 walking lunges

:10 rest

:40 dead bugs

:10 rest

:30 push ups

:10 rest

:20 bodyweight squats

:10 rest

:10 burpees

Repeat for two rounds total!

(new video) Boost Your KB Pressing Strength with this Quick Trick

On By adminIn Basic Kettlebell Drills, Tips and Tricks, VideosLeave a comment

Are you stuck pressing the same kettlebell, and can’t seem to increase the weight?

I have a quick tip for you in today’s video that will help you get an extra rep or two on those hard sets, instantly… which might not seem like much, but done consistently, can add up to big time strength and muscle gains over time!

It’s often little tips and tricks like this that make all the difference, especially when you get to a certain point in your kettlebell training journey. That’s why if you’re not getting the results you want from all your hard work, it might not be your fault. You just don’t know exactly what you need to do.

I just had two spots open up in my “KB Fit Over 40” coaching program – so if you want me to not only 100% custom design a workout for you, but also to coach you and guide you and hold you accountable along the way, and give you tips and tricks like the one I shared today that are specific to YOU and YOUR exact situation, apply now at the link below before my client roster fills up again:

-> KB Fit Over 40 with Forest

To your success! –

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

Watch the video here -> https://youtu.be/LQaI0SyL1Hk

28 day KB Challenge – week 3 / workout 2

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This is a sneak peak of what we do in our 28-day KB Challenge program. I do an “explainer” video just like this one for every single workout, so that you know exactly what to do to get the best possible results!

Click here for more details and to join our upcoming 28-day KB AMRAP “Summer Shred” Challenge – https://forestvance.lpages.co/28-day-kb-amrap-summer-shred-challenge-v2/

– Forest and the FVT Team @ KettlebellBasics.net

Are high-rep kettlebell swings an exercise to avoid?

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, Tips and Tricks, VideosLeave a comment

In today’s article and video, I will make the case for limiting your HardStyle kettlebell swings sets to 15 or 20 reps. Two of the main things that are trained in the kettlebell swing exercise are hip extension and the ability to absorb force. When we do more than 15 or 20 reps swings at a time without stopping, these two things get much harder to do, and we lose some of the effectiveness of the exercise.

Sprinting, jumping, other athletic activities – these all require explosive hip extension. Kettlebell swings are a great way to train this movement pattern. When we get over that 15 or 20 rep mark however, fatigue typically sets in, and most people cannot to get proper explosive hip extension.

Kettlebell swings also teach a person how to absorb force safely and efficiently. KB’s are great for things like contact sports for this exact reason. There are not a lot of other movements that can replicate this. When we get over that 15 or 20 rep mark however, fatigue typically sets in, and most people cannot use proper body mechanics.

To sum up, I believe that in most cases, a person should limit their HardStyle kettlebell swings sets to 15 or 20 reps. This is because most people get fatigued at the higher rep ranges, cannot maintain proper form, and the exercise becomes less effective.

– Forest Vance Master of Science, Human Movement

Kettlebell Expert

Over 40 Training Specialist

KettlebellBasics.net

NEW VIDEO – Kettlebell ARMageddon 2.0

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The functional fitness police are going to be ALL up in my business for this one.

See, one thing that’s often missing in kettlebell workouts is direct arm work.

People say that curls and tricep extensions aren’t “fuctional”, that they won’t help you be a better athlete.

And that’s fair, I probably agree!

However, I’ve still yet to meet a guy that wouldn’t mind adding at least a little more size and / or definition to his arms.

So grab a couple of KBs and a towel, and do this one with me at the end of your next KB workout. You’ll be feeling great about that sleeveless shirt in no time:

#

Kettlebell ARMageddon 2.0

kettlebell towel curl – 10 reps
close grip push ups – 10 reps
KB halo + tricep extension – 10 reps

4 rounds for time

WATCH THE VIDEO HERE

#

I am opening up a handful of spots in my personalized at-home KB workouts program this week:

=> Personalized at-home KB workouts

If you:

— Are bored from run-of-the-mill home workouts
— Want something that is customized specifically for you, and your unique needs and goals
— Are ready to commit, go all-in, and get some serious results out of your training

This could be the perfect fit!

But I only have a handful of spots open, so please submit your application ASAP at the link below:

=> Personalized at-home KB workouts

Look forward to hearing from you –

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

NEW VIDEO – KB Challenge Workout #3 – “Animal”

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We are doing a sample workout from the CORE Kettlebell Challenge today. This one is called “Animal” – give it try, and see how you like it.

It’s workout #3 from the book. You’ll rotate through lots of different workouts like this for 40 days in the full program. They are short, sharp sessions that work your whole body, and most of them can be done with just a single KB in around 20 minutes.

You’ll burn fat, build lean muscle, and get into amazing shape!

#

KB Challenge Workout #3 – “Animal”

Get five rounds of the circuit below as fast as you can:

–7 burpees

–7 one arm KB swings per side (8k women / 16k men)

–20 KB squats (8k women / 16k men)

–10 alternating reverse lunges (per side)

Watch the video that shows you how to do this workout here: https://youtu.be/zJysvuEP-iQ

Get the CORE Kettlebell Challenge book on Amazon -> https://www.amazon.com/CORE-Kettlebell-Challenge-Improve-Performance-ebook/dp/B0829DTCL1

Get my “10 Minute KB Workouts for Fat Loss” course up FREE for a limited time -> http://bit.ly/kbsforfatloss2021

Follow my on Instagram where I publish new KB workouts and videos like this one every week -> https://www.instagram.com/forestvance/

Talk soon, keep crushing it –

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist

10-min Lunge/Swing/Push/Burp Workout! [new video]

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10-min Lunge/Swing/Push/Burp Workout! [new video]

Do as many reps as you can of each exercise in 30 seconds. No rest between moves; 30 seconds rest between rounds; repeat sequence four times total:

  • KB Rack Lunge (right side rounds 1+3, left side rounds 2+4)
  • Push Up
  • One-Arm KB Swing (right side rounds 1+3, left side rounds 2+4)
  • Burpees

#

When you pick up a copy of Bodyweight Strong this week, my twelve week program designed to help you triple your strength, save your joints, and gain up to 7-10 pounds of lean chiseled muscle in only 12 weeks using just your own body weight:


I am also going to hook you up with a copy of my best-selling ebook, “The CORE Kettlebell Challenge”, 100% free!



Click the link below for more info and to order now:

-> Bodyweight Strong + CORE Kettlebell “2-for-1”

If you train at home, in your garage, etc. and have limited access to equipment – but still want to gain strength and/or muscle…

If you are beat down from years of hard training and heavy lifting and are looking for an alternative training method…

If you love training hard and heavy, but just want a break / change up from your normal routine…

You will LOVE these programs.

Bodyweight Strong has sold almost 10,000 copies for a good reason. You will learn the skill of building strength and lean muscle with just your own bodyweight – something you can use for life!

The CORE Kettlebell Challenge is my “flagship” kettlebell training plan that I refer all new clients to start with. You will learn a little about me and story – how I went from NFL offensive lineman to out-of-shape in-active guy to 80 pounds weight loss and now helping people around the world transform their bodies and lives with kettlebells. Plus you get an awesome 40-day training plan to transform into a lean, mean, kettlebell-swinging machine!

We have them both on a “2-for-1” special, this week only. Click the link below for more info and to order now:

-> Bodyweight Strong + CORE Kettlebell – special deal, this week only

I look forward to hearing your success story!

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

[new vid] 10 Minute Kettlebell Workout for Fat Loss

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, Tips and Tricks, VideosLeave a comment

If you want to:

— Get back to your fighting weight!

— Challenge yourself, but not break yourself in the process

— Avoid the expense and hassle of the gym

…then you need kettlebell workouts like the one I’m going to share with you today in your life!

Get your timer. Set it for 10 minutes, and do as many rounds as you can of the sequence below:

— 5 burpees

— 5 alternating kettlebell goblet lunges (per side)

— 10 push ups

— 10 two hand KB swings

— 20 jumping jacks

With workouts like this one, you’ll start burning extra fat, you’ll start challenging yourself more while at the same time taking it easier on your body, and maybe best of all you’ll have a convenient workout you can do any time, any place!

Check out our upcoming 28-day KB MRT Challenge for more workouts like this put into a complete program, plus coaching and support from me and my team: 28-day KB MRT Challenge (starts Monday, May 10th, 2021)

-Forest Vance @ KettlebellBasics.net