Top 5 Swing Hacks (list inside)

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*My new 300 Kettlebell Challenge 28-Day Challenge officially kicks off today, Monday, June 1st.

The price has gone up slightly, but it’s still a great value.

You’ll get kettlebell hacks and tips like this in the book, the coaching videos, and the deep-dive workshop included with the Challenge.

Sign up HERE.

Top 5 Swing Hacks

Kettlebells are incredible tools — fat loss, better health markers, lean muscle, stamina, mobility, flexibility.

But you do need to understand the basics so you train safely and get the most out of every session.

Whether someone has been training with kettlebells for years or has never picked one up, I always start in the same place:

The swing.

It’s the foundation. The movement underneath cleans, snatches, and every other ballistic lift. Get your swing dialed in and everything else becomes easier.

Here’s the exact progression I use with new clients:

1 — Face-the-Wall Squat
Place the kettlebell a few inches from a wall and face it. Start a couple feet back. Squat with the bell between your feet. Work toward getting your toes closer to the wall.

2 — Face-Away-from-Wall Hip Hinge
Turn around. Stand a bit away from the wall. Hinge at the hips and push your butt back until you tap the wall. You should feel a stretch in your hamstrings.

3 — Deadlifts (No Wall)
Step into open space and repeat the same hinge pattern.

4 — Half Swings
Set the bell slightly in front of you. Hike it back like a football snap. Snap your hips. Let the bell float to around waist height.

5 — Full Swings
Same movement. Harder hip snap. Let the bell travel higher.

That’s the clean progression.

In reality, we’ll often add drills — towel swings to remove the arms, bands to reinforce the hike pass, glute bridges to wake up the glutes. Very few people have a perfect swing right away.

I hope this progression gives you something useful to work with.

Let’s make it a great week!

– Forest

PS – My new 300 Kettlebell Challenge 28-Day Challenge officially kicks off today, Monday, June 1st.

The price has gone up slightly, but it’s still a great value.

You’ll get kettlebell hacks and tips like this in the book, the coaching videos, and the deep-dive workshop included with the Challenge.

Sign up HERE.

22-min “Shield Bearer” Odd/Even KB EMOM

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This is a sample workout from the 300 Kettlebell Challenge, a complete kettlebell training system designed to help you build a Spartan body and unleash your inner warrior in just 28 days, with 20 to 30 minute workouts, 3 to 4 days per week.

If you like what you see below, you can grab the full program at the link below:

-> The 300 Kettlebell Challenge

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22-min “Shield Bearer” Odd/Even KB EMOM

PART 1 — EMOM — 8 minutes

Set your timer for 60-second intervals. Complete the prescribed reps at the top of each minute. Your rest is whatever time remains before the next minute starts. Alternate between the two exercises for 4 rounds each.

  • Odd minutes (1, 3, 5, 7): Clean and Press — 5 per side
  • Even minutes (2, 4, 6, 8): One-Arm Row — 10 per side

PART 2 — FOR TIME — 3 rounds

Complete 3 rounds of the following as fast as possible with good form.

  • Goblet Squat — 10 reps
  • Push-Ups — 10 reps
  • One-Arm Swing — 5 per side
  • Plank Hold — 30 seconds

FINISHER — AMRAP 5 minutes

Get as many rounds as you can.

  • KB Lunges — 5 per side
  • Burpees — 5 reps

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Want more workouts like this one? The 300 Kettlebell Challenge includes:

  • the 300 Kettlebell Challenge (digital book copy – new for May / June 2026)
  • the 300 Kettlebell Challenge Companion Videos (I personally walk you through every single workout in the book)
  • the 300 Kettlebell Challenge Workshop (an hour-long deep dive into the basics of safe and effective KB training)
  • Athletic Gainz Diet – the Workshop (f Spartans had a meal plan, trust me, this would be it)
  • the Spartan Kettlebell Sprint (full BONUS 28-day Challenge based around daily 15-minute Spartan-Style KB workouts)

Click here to get the full 300 Kettlebell Challenge System. The official Challenge starts Monday, June 1st.

— Forest Vance, MS
Kettlebell Expert
Over-40 Specialist
ForestVanceTraining.com
KettlebellBasics.net

THE AGOGE – Spartan KB Challenge #2

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Spartan Kettlebell Strength is LIVE! – Are you joining us for the official Challenge? More info on the next page – we start Monday:

-> Spartan Strength Kettlebell

Here is a sample workout from the program:

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THE AGOGE – Spartan KB Challenge #2

Version 1 — Beginner

6 rounds for time:

  • 10 Goblet Squats
  • 10 Push-Ups
  • 5 KB Lunges Right
  • 5 KB Lunges Left
  • 10 One-Arm Swings Right
  • 10 One-Arm Swings Left

50 reps per round.
300 reps total.

Version 2 — Intermediate / Advanced

6 rounds for time:

  • 10 One-Arm Swings Per Side
  • 10 Push-Ups
  • 5 Lunges Right
  • 5 Lunges Left
  • 5 One-Arm Rows Per Side

50 reps per round.
300 reps total.

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Reclaim your strength, build a Spartan body, and unleash your inner warrior in just 20–30 minutes a day, 3–4 days per week. Spartan Strength Kettlebell starts Monday:

-> Spartan Strength Kettlebell

— Forest

Kettlebell Murph

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Each year on Memorial Day, we honor the memory of those who have lost their lives in service to the US military.

People observe this day in many ways, but one of them is a workout called the “Murph.” The Murph workout gained popularity through the CrossFit community, who often design workouts to honor those who have died serving our country. These are called Hero Workouts.

A Navy Lieutenant named Michael Murphy is the man behind the “Murph.” He was killed in Afghanistan on June 28, 2005. The workout that we now do was actually his routine, and he referred to it as “Body Armor.” This is why many people perform it while wearing a 20 lb vest or body armor.

If you’ve watched the movie Lone Survivor or read the book by the same name, then you are familiar with Michael Murphy.

The workout is now performed throughout the US to help raise money for the LT Michael P. Murphy Memorial Scholarship Foundation and to honor those who served and sacrificed.

The typical Murph workout is:

For time:

Run 1 mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 mile

*Traditionally performed with a 20 lb vest or body armor

The pull-ups, push-ups, and squats can be broken into smaller sets if preferred. Many people perform:

20 rounds of:

5 pull-ups

10 push-ups

15 squats

If you prefer kettlebells, we’ve also put together a kettlebell version.

Murph means a lot to many people, and our intention isn’t to change or replace the original workout. The goal is simply to make the challenge accessible and meaningful for more people in our community using the tools we train with every day.

For time:

Run 1 mile

100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)

200 Push-Ups

300 Air Squats

Run 1 mile

If you want an easier version:

Run 1/2 mile

50 kettlebell swings or snatches

100 push-ups (modify if needed)

150 squats

Run 1/2 mile

The key is intent—and ours is to remember, reflect, and push ourselves in honor of those who sacrificed so much.

Enjoy a meaningful Memorial Day.

Forest Vance

==

PS – Over the last few months, I’ve been working on a brand-new 300 Kettlebell Challenge.

This is an entirely new system designed to help you build a Spartan body and unleash your inner warrior in 28 days.

I rewrote the whole thing from scratch.

I added completely new workouts, coaching principles, mindset strategies, nutrition concepts, recovery ideas, and long-term training approaches.

It’s finally done.

And since you’re already on my list, I wanted to open up early access to you first.

This includes the complete digital book plus the full challenge system, workout coaching videos, Kettlebell Basics Workshop, Unbreakable Warrior Workshop, and Athletic Gainz Diet Workshop.

Check it out here:

-> NEW 300 Kettlebell Challenge – Early Access

Kettlebell Arm Bar (pic inside)

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The kettlebell arm bar is one of my favorite exercises. Here are some of the benefits:

  • Improved rib cage mobility
  • Improved thoracic spine mobility
  • Loosens up the pecs
  • Loosens up the fascial line between the pec and the opposite hip
  • Healthier, happier shoulders

This is a tiny taste of what you will experience inside my 8 Minute Shoulder Fix program, which is on its final original pricing sale this week:

-> 8-minute Shoulder Fix – Final “Original Pricing” Sale

More on that in a second. First, here is how to do the exercise.

How To Do The Kettlebell Arm Bar

  1. Start lying on the ground with the kettlebell at your side at shoulder level, in what we call the cradle position. This looks like the start of a Turkish get up.
  2. Pull the kettlebell into the body, roll to your back, and extend the working arm to lockout. Be sure to pack the shoulder back and down for stability.
  3. Take the same leg as your working arm and drive it over the top of the body. Drive that hip toward the ground while also driving the working shoulder toward the ground.
  4. Breathe in, then exhale as you drive the hip and shoulder toward the ground a little more each time. Do this 3 to 5 times progressively.

If you want a full breakdown of this move, along with a bunch of other movements, all organized into 8-minute daily routines in a 28-day challenge format, check out the 8 Minute Shoulder Fix.

Whether your goal is to improve shoulder mobility and stability, reduce pain, or prevent injury, this program has you covered.

This is the last chance to grab it at original pricing. Link below:

-> 8-minute Shoulder Fix – Final “Original Pricing” Sale

— Forest

Saturday 15 min KB EMOM

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Check out this 15-minute kettlebell EMOM to kick off your weekend.

This is pulled straight from one of the conditioning programs inside Firebreather Kettlebell.

I’ve had this program on a flash sale for the last few days — but today is the final day. This is the last warning. It closes tonight at midnight and goes back up to the regular price after that:

-> “Firebreather” Kettlebell (flash sale – final day)​

More on that in a second. First, the workout.

15-Minute EMOM (Every Minute on the Minute)

— Minute 1: Two-hand swings x 15

— Minute 2: Goblet squats x 10

— Minute 3: Push-ups x 10

— Minute 4: One-arm clean & press x 5 per side

— Minute 5: Front plank x 30 seconds

Repeat for 3 total rounds (15 minutes).

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Deceptively simple, right? Nothing fancy. But do it and tell me how you feel after.

Simple structure, smart programming, and enough intensity to drive real results.

You can do this Saturday morning before the day gets away from you, in the garage while the kids are busy, or right after you get back from whatever’s on the weekend agenda. All you need is a kettlebell (or two) and your bodyweight.

There are over 120 workouts like this inside Firebreather Kettlebell, organized into 10 complete training plans. That’s almost a full year of plug-and-play kettlebell programming in one bundle. Use it for yourself, use it with clients if you’re a trainer, use it as a go-to resource you keep coming back to for years:

-> GRAB FIREBREATHER KETTLEBELL HERE —Flash Sale Ends Tonight at Midnight​

Have a great weekend! —

— Forest

PS — Even if you skip the offer, you’ve got a solid 15-minute workout to kick off your weekend. But if fat loss and conditioning are on your list, Firebreather gives you a full system to make it happen. Grab it before midnight tonight:

-> GRAB FIREBREATHER KETTLEBELL HERE —Flash Sale Ends Tonight at Midnight

Mother’s Day 300-Rep KB Challenge 🔥

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This 300-rep kettlebell challenge is for all the strong moms out there — have a great Mother’s Day!

And if you want a little something for yourself (or need a last-minute gift idea), I’ve got my Firebreather Kettlebell program on sale today:

–>> Firebreather Kettlebell – Mother’s Day Flash Sale

The Mother’s Day 300: Spartan Kettlebell Challenge

Format — EMOM (Every Minute on the Minute): Start each exercise at the top of the minute. Do your reps, then rest for whatever time is left. When the next minute hits, move to the next exercise.

Minute 1 — Two-Hand Kettlebell Swings — 20 reps

Minute 2 — Push-Ups (scale to knees if needed) — 10 reps

Minute 3 — Alternating Lunges — 10/side

Minute 4 — Kettlebell Rows — 10/side

Minute 5 — Jumping Jacks — 30 reps

Minute 6 — One-Arm Kettlebell Swings — 10/side

Minute 7 — Narrow Push-Ups (scale to knees if needed) — 10 reps

Minute 8 — Kettlebell Side Lunges — 10/side

Minute 9 — One-Arm Kettlebell Rows (feet close) — 10/side

Minute 10 — Seal Jacks — 30 reps

Minute 11 — Hand-to-Hand Kettlebell Swings — 10/side

Minute 12 — Wide Push-Ups (scale to knees if needed) — 10 reps

Minute 13 — Dragon (Curtsy) Lunges — 10/side

Minute 14 — Gorilla Kettlebell Swings — 10/side

Minute 15 — X-Jacks — 30 reps

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🔥 Firebreather Kettlebell — Mother’s Day Special

Want to treat yourself or grab a last-minute gift for the strong woman in your life? My Firebreather Kettlebell course is on sale today only. Whether you want to be that fire-breathing kettlebell mom — or you want one in your corner — this is the deal.

–>> GET THE FIREBREATHER DEAL — TODAY ONLY

Have an amazing Mother’s Day.

— Forest

Simple Squat / Hip Mobility Test (takes ~30 secs)

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Got a simple squat test for you to take today.

This will be a great indicator of your hip mobility and your ability to move well in general.

You can do this RIGHT NOW.

It will only take about 30 seconds.

The results will be super powerful.

So stop what you’re doing, and give it a try:

Simple Squat / Hip Mobility Test

*Need to work on your hip mobility? That’s exactly what The 8-Minute Hip Fix is built for.

It’s a simple 28-day plan — follow-along videos, PDF guides, and a progress test on Day 1 and Day 28 — designed specifically for people 40+ who want to train hard and stay pain-free.

And right now, you can get it at original pricing, for a short time longer only:

=> Get The 8-Minute Hip Fix

1 – Stand facing a wall, chest about 8-12 inches away. Raise both arms overhead, fingertips near the wall.

2 – Do five simple bodyweight-only squats, keeping your arms up and your chest as upright as possible.

3 – On the fifth and final rep, hold in the bottom position for a good 10 seconds.

(See the image above for reference.)

How’d it go?

Go through the checklist below and see how you did. Answer each question yes or no:

Y/N – My weight wanted to shift to my toes as I lowered myself into the squat

Y/N – My body wanted to tip forward and my face felt like it was going to hit the wall

Y/N – My arms drifted away from the wall as I descended

Y/N – My knees caved in

Y/N – My feet rotated out to be able to get the tops of my thighs below parallel

Y/N – I had to get my feet super wide to get the tops of my thighs below parallel

Y/N – I was not able to get the tops of my thighs below parallel

#

If you answered yes to at least one of the questions above, you need to work on your hip mobility.

If you don’t, in the short term, you’re decreasing your performance and making your workouts harder than they need to be.

If you don’t, in the long term, you are likely to get injured.

But the GOOD news is, you can do something to fix these issues — in just 8 minutes a day.

One of the first places to start is by working on your hip mobility. And that’s exactly what The 8-Minute Hip Fix is built for.

It’s a simple 28-day plan — follow-along videos, PDF guides, and a progress test on Day 1 and Day 28 — designed specifically for people 40+ who want to train hard and stay pain-free.

And right now, you can get it at original pricing, for a short time longer only:

=> Get The 8-Minute Hip Fix

To your success! –

– Forest Vance | ForestVanceTraining.com | KettlebellBasics.net

couch stretch (pic inside)

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Right around the time I hit 40, I started making flexibility and mobility a priority—and it’s made a huge difference in my overall fitness.

When I wake up now, I feel better and move with less pain, which makes me more active throughout the day. It’s also improved my strength by allowing me to get a better range of motion in key lifts, which has made me even stronger.

Plus, feeling good physically helps keep a more positive mindset all day long.

One of the tightest areas for me has always been the hips. If you spend a lot of time sitting, you might feel the same way.

Sitting leads to tight hips, which messes up hip extension mechanics—this impacts so many athletic movements and can even cause back and knee pain.

One of the best stretches to open up your hips is the couch stretch:

*The Couch Stretch is one of my favorites, but it’s just one piece of the puzzle. If you really want to unlock your hips and keep them feeling good long term, you need a complete daily routine — not just one stretch. That’s exactly what the 8 Minute Hip Fix gives you: a full 28-day, 8-minutes-per-day mobility routine that targets all the right areas in the right order. It’s on sale right now, but this is your last chance to grab it at original pricing. Learn more and get instant access at the link below:

-> My daily “8-Minute Hip Fix” mobility/flexibility routine – Last Chance at Original Pricing

THE COUCH STRETCH

  • Back knee on a couch, bench, or chair
  • Front foot planted out in front
  • Back foot pressed up against the surface
  • Point the back toe

Now the key part:

  • Tuck your pelvis slightly
  • Squeeze the glute on the back leg
  • Stay tall
  • Drive your hips forward

You should feel it in the front of the hip and quad.

  • Hold for at least 60 seconds per side
  • Aim to do it daily

Give the Couch Stretch a try for just one week—60 seconds per leg, each day—and see how much better your hips feel.

– Forest

PS – The Couch Stretch is one of my favorites, but it’s just one piece of the puzzle. If you really want to unlock your hips and keep them feeling good long term, you need a complete daily routine — not just one stretch. That’s exactly what the 8 Minute Hip Fix gives you: a full 28-day, 8-minutes-per-day mobility routine that targets all the right areas in the right order. It’s on sale right now, but this is your last chance to grab it at original pricing. Learn more and get instant access at the link below:

-> My daily “8-Minute Hip Fix” mobility/flexibility routine – Last Chance at Original Pricing

Kettlebell Clean, Lunge + Push-Up Descending Ladder

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Try this descending ladder finisher at the end of your next workout:

Kettlebell clean → lunge (same side rack/forward leg)
5 reps per side
Then 10 push-ups

4 reps per side
8 push-ups

3 reps per side
6 push-ups

2 reps per side
4 push-ups

1 rep per side
2 push-ups

Quick notes:
• Clean → step into the lunge with the same side forward
• Switch sides with a one-arm swing
• Push-ups can be toes or knees—just keep moving

Give it a shot and let me know how it goes.

— Forest

PS – Check out the video breaking this one down on my Instagram (it’s the most recent post on the page) -> https://www.instagram.com/forestvance/